Kodi oyamba angamange bwanji mawere akulu? Yesani mapulogalamu 5 ophunzitsira olimbitsa minofu ya pachifuwa kuti mudziwe nokha.

Maupangiri Omanga Pectoral Omanga

Kodi chifuwa chako chikuwoneka ngati pepala plywood kuposa phazi la minofu yomwe umalota? Kodi mumakhala nthawi yayitali mukuchita makina osindikizira a benchi koma chifuwa chanu sichikuwonjezeka? Kodi mwayamba kale kuganiza kuti simukuyenera kukhala ndi chitukuko? Imani pomwepo, mukulakwitsa.

Sindingakulonjezeni kuti mudzakhala ndi mabere ngati Arnold Schwarzenegger wamkulu, koma ndikukulonjezani kuti mukandimvera, mutha kukulitsa mabere anu kukula kwakukulu.

Pambuyo pake m'nkhaniyi, ndikuwuzani zamatenda pachifuwa, magwiridwe ake, malo omwe ali mthupi komanso masewera olimbitsa thupi pagawo lililonse la minofu ya pectoral. Pomaliza, ndipo izi ndi zomwe mukuyembekezera, ndikugawana nanu mapulogalamu asanu omwe ndimakonda omwe angakuthandizeni kusintha chifuwa chanu kukhala minofu yayikulu.

Anatomy Yachifuwa

Chifuwacho chimapangidwa ndi minofu iwiri yomwe imagwirira ntchito limodzi kuti nthiti zizigwira ntchito. Minofuyi ndi yayikulu ya pectoralis komanso pectoralis yaying'ono. Nthawi zambiri, minofu yayikulu ya pectoralis imakhala pansi kwenikweni pa minofu yayikulu ya pectoralis.

malo:

Imayamba mkati mwa theka la kolala ndikuyenda kudutsa sternum kupita ku axillary fossa (Humerus).

Nchito:

Ili ndi ntchito zitatu zosiyana:

• Amasinthasintha phewa
• Amakweza ndi kutsitsa dzanja kumbali
• Amachita gulu lolimbirana mkono

Zochita:

Bench osindikiza ndikusintha ndi ma dumbbells

Malangizo omanga minofu ya pachifuwa

Ngakhale chifuwa chimakhala ndi mnofu umodzi, chimayenera kuphunzitsidwa ngati chili m'magawo atatu. Chifuwa chapamwamba, chapakati komanso chakumunsi chimapopedwa bwino kutengera momwe amachitiramo masewerowa.

Chifuwa chapamwamba chimapangidwa bwino mukamachita masewera olimbitsa thupi pabenchi pamtunda wa 30-45 °. Mwachitsanzo, makina osindikizira a barbell ndi ma dumbbell osindikizira kapena ma dumbbell curls pabenchi ndi njira zabwino zopumira pachifuwa chanu chapamwamba.

Chifuwa chapakati chimakhala chosangalatsa kwambiri masewera olimbitsa thupi akachitika pabenchi yopingasa. Mwachitsanzo: makina osindikizira a barbell ndi ma dumbbell osindikizira kapena mabatani opendekera pabenchi yopingasa amaphunzitsa mwapakati gawo la minofu ya pectoral.

Chifuwa chakumunsi chimaphunzitsidwa bwino ndi masewera olimbitsa thupi omwe amachitidwa pabenchi yotsalira (30-45 °). Mwachitsanzo, makina osindikizira a barbell ndi ma dumbbell, kapena kuponyera dumbbell pabenchi yosunthira kumbuyo ndikofunikira pakukulitsa minofu yam'munsi yam'mimba.

Ndimawona kuti ziwalo zonse za minofu ya pectoral poyamba zimayankha bwino pakuchepetsa (4-6) kapena kwapakatikati (8-12) kubwereza. Nthawi zambiri sindimaphatikizapo kuyambiranso kwa oyamba kumene chifukwa ndimapeza zolemetsa zothandizira kukhazikitsa maziko olimba omwe oyamba kumene amafunikira. Ndimaganiziranso kuti ndibwino kuti muziyang'ana zolemera zaulere koyambirira kwanu, makamaka ngati chifuwa chanu ndi malo anu ofooka. M'malingaliro mwanga, zolemera zaulere zimapangitsa minofu ya pectoral kukhala yabwinoko kuposa makina olimbitsa thupi.

Tsopano kuti mumvetsetse minofu yomwe imapanga minofu yanu ya pectoral ndikudziwa momwe amagwirira ntchito, malo, ndi machitidwe ofunikira kuti akule, tiyeni tiwone mapulogalamu ena omwe angakuthandizeni kuti mukhale ndi chifuwa.

Zochita zonse ziyenera kuchitidwa ndendende molingana ndi malamulowo, chifukwa masewera olimbitsa thupi amakhala chizolowezi chomwe chingakusokonezeni ndikukulepheretsani kupeza zotsatira zabwino, kapena zikafika poipa kwambiri, kumabweretsa kuvulala. Choncho werengani chigawo choyamba.

Mapulogalamu Anga 5 Omwe Ndimakonda Pectoral Workout

Tsiku Lopweteka Lapamwamba

• : Magulu atatu a 3-4 obwereza
• : Magulu atatu a maulendo 3
• : Magulu atatu a 3-8 obwereza
• (kutsitsa kuyenera kutenga masekondi 5-10): magulu atatu a 3 obwereza

Tsiku lachigawo chapakati cha minofu ya pectoral

• : Magulu atatu a 3-4 obwereza
• : Magulu atatu a maulendo 3
• : Magulu atatu a 3-8 obwereza
• (kutsitsa kuyenera kutenga masekondi 5-10): magulu atatu a 3 obwereza

Tsiku Lotsika Pectoral Minerals

• : Magulu atatu a 3-4 obwereza
• : Magulu atatu a maulendo 3
• : Magulu atatu a 3-8 obwereza
• (kutsitsa kuyenera kutenga masekondi 5-10): magulu atatu a 3 obwereza

Tsiku la Barbell

• : Magulu atatu a 3-4 obwereza
• : Magulu atatu a 3-4 obwereza
• : Magulu atatu a 3-4 obwereza
• : Magulu atatu a 3-8 obwereza

Tsiku la Dumbbell

• : Magulu atatu a maulendo 3
• : Magulu atatu a maulendo 3
• : Magulu atatu a maulendo 3
• : Magulu atatu a 3-8 obwereza

Mapulogalamu asanu olimbitsa thupiwa ndimagwiritsabe ntchito kuthandizira minofu ya pachifuwa, yomwe yakhala nthawi yanga yofooka. Zolemera zoyambirira zaulere ndibwino kuti mukhale ndi minofu yolimba yomwe mwakhala mukuyesetsa.

Kutsiliza

Ndikufuna kuti musankhe imodzi mwamapulogalamuwa pamwambapa ndikuyesani kwa masabata a 4-6, kuyesa kuwonjezera kulemera ndi kulimbitsa thupi kulikonse (mukuchita zolimbitsa thupi ndendende), kenako pitirizani pulogalamu yotsatira yolimbitsa thupi ndikubwereza ndondomekoyi.

Ndipo tsopano chochititsa chidwi kwambiri - ndi nthawi yoti "Mangani minofu ya m'mimba." Tsopano mukudziwa zonse, pulogalamu yophunzitsira idayikidwa, chifukwa chake "GO ROCK."

Gawani ndi anzanu!