Kodi mukufuna kupopa chifuwa chachikulu komanso chophatikizika? Pulogalamuyi idapangidwa kuti ikuthandizireni kukulitsa minofu ndikukula minofu yonse mthupi lanu kuyambira korona mpaka chala. Zonsezi pansipa!

Pachifuwa. Mwanjira zambiri, ndiye yemwe amadziwika ndi mwamuna. Chotakata, chowoneka ngati mbiya, cholimba komanso chopindika bwino, chifuwa chimatulutsa mphamvu ndi mphamvu. Ambiri aife, tikukula, tidayang'ana makolo athu ndi chidwi - anali akulu, amphamvu komanso atali kuposa ife. Nthawi zonse timachita chidwi ndi Kutalika kwakutali komwe amatha kukweza, kukoka, kunyamula ndi kukankha. Kodi sizinali zochititsa mantha komanso zochititsa mantha kuziwona? Kodi sitinkafuna kukhala ngati iwo tsiku lina?

zowoneka ndizizindikiro za mphamvu ya thupi la munthu. Amachitira umboni za mphamvu ndi mphamvu. Mwanjira ina kapena njira ina, nthawi ina amuna ambiri amafuna kupopa mawere olimba komanso amphamvu kwambiri, kaya ndi othamanga othamanga kapena ochita nawo masewera olimbitsa thupi.

Ndipo ngakhale othamanga ambiri amatha maola ambiri akuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi, ndi ochepa okha omwe amatha kupopa minofu yochititsa chidwi, osati modzikuza. Amagwira ntchito yonse yolimbitsa thupi, yomwe nthawi zambiri imatenga maola ambiri, ndipo amakhala ndi zochitika zilizonse zodziwika kwa anthu, koma samapeza zotsatira.

Zachidziwikire, popanga maphunziro, mphamvu zimawonjezeka ndipo kuchuluka kwa minofu kumachulukirachulukira, koma kodi sizingakhale bwino kuchita pulogalamu yomwe ili yothandiza komanso yothandiza, komanso imathandizira kukulira minofu?

Tikukhulupirira, nkhaniyi ifotokoza za m'mene mungamangire minofu yotchuka ya pectoral. Iyi si pulogalamu yophunzitsira mphamvu (ngakhale mutha kulimba), koma pulogalamu yapadera yopanga pectoral yokonzedwa kuti ikule minofu ndikukula kwa minofu mthupi lonse. Mabere olimba, ogwirizana komanso ofanana adzakupatsani mawonekedwe anu, kaya mukungofuna kudzionetsera pagombe kapena kupikisana nawo pamipikisano yolimbitsa thupi.

Kutengera pang'ono

Minofu pachifuwa imakhala ndimagulu atatu aminyewa iwiri. Tiyeni tiwone minofu iliyonse ndi ntchito yake.

Minofu yayikulu ya pectoralis. Minofu yofananira iyi ili kutsogolo kwa nthiti, imayambira pa sternum mkatikati mwa chifuwa, ndikumata ku humerus pafupi ndi phewa. Ntchito yayikulu yamimba yayikulu ya pectoralis ndikutulutsa chinyezi chikufika pachifuwa.

Minofu yaying'ono ya Pectoralis. Ili pansi pa pectoralis minofu yayikulu, imayamba pafupifupi pakati pa nthiti ndikumamatira ku cranioid process ya scapula. Ntchito yayikulu ya pectoralis minofu yaying'ono ndikusunthira phewa patsogolo.

Ngakhale dera la pectoral limaphatikizapo magulu awiri a minofu, zolimbitsa thupi zambiri zimakhudza zigawo zosiyanasiyana za minofu yayikulu ya pectoralis. Makina osunthira kapena osanjikiza a benchi ndi makonzedwe adzazindikira kuti ndi dera liti lomwe lakonzedwa bwino kuposa enawo.

Kuphatikiza apo, pectoralis yaying'ono, yomwe nthawi zina imagwiritsidwa ntchito pokhazikika thupi, amathanso kuwongolera.

Timapopa chifuwa chachikulu!

Tsopano popeza mukudziwa za kapangidwe kake ndi kayendedwe kake, tiyeni tiwone momwe tingapangire chifuwa chachikulu. Kusuntha ndi machitidwe omwe adapangidwa adapangidwa kuti azikulitsa magwiridwe anu nthawi zonse mukapita ku masewera olimbitsa thupi. Kumbukirani kuti nthawi zonse mugwiritse ntchito njira yolondola osakweza zolemera kwambiri kuti musawononge chitetezo chanu.

Bench amasindikiza pa benchi yokhala ndi zokonda zosiyanasiyana, makina osindikizira a Smith makina ndi ma dumbbells: awa ndi machitidwe omwe ali gawo la mapulogalamu ambiri. Zochita zapansi pa benchi zimakhala ndimagulu apansi komanso apakati a pectoralis minofu yayikulu, benchi yolimbitsa thupi imagwiritsa ntchito kwambiri kumtunda, pang'ono, pakati, ndi makina osunthira mabenchi amathandizira kumanga minofu ya m'munsi. Zochita zonsezi zitha kuchitidwa ndi barbell, dumbbells, kapena pamakina a Smith - njira iliyonse ili ndi zabwino zake.

Mipira

Nthawi zambiri, ma barbells amagwiritsidwa ntchito pakakhala katundu wambiri, kukula kwa minofu ndikumanga kwa minofu ikufunika. Ndi bwino kuwatenga kumayambiriro kwa zovuta kuti othamanga athe kulemera kwambiri.

Kuti muchite makina osindikizira, ingomvetsetsani bala pang'ono kupatula m'lifupi mwamapewa (njira yabwino kwambiri ndi kutambasula kwanu mozungulira pansi mukamatsitsa mutuwo pachifuwa).

Pa benchi yokhala ndi chiweruzo chabwino, tsitsani bala lanu pachifuwa chapamwamba, pabenchi lathyathyathya mpaka pakati kapena pamunsi minofu ya pectoral, mpaka pansi pa benchi yopendekera molakwika. Kwezani katunduyo osagwedeza bala kapena kuwongolera mokwanira.

Oyimbira

Ubwino wama dumbbells ndikuti amatha kugwiritsidwa ntchito mosinthana. Chifukwa chake wothamanga sangathe kungochotsa kusalinganika, komanso kukakamiza minofu ya pectoral kuti igwire ntchito mosadalirana, ndikupangitsa kuti zida zigwirizane pamalo okwera kuti akwaniritse mgwirizano wamphamvu.

Mukamagwira ntchito ndi ma dumbbells, yesani mayendedwe mofananira ndi atolankhani ndi barbell, koma muchepetse m'mbali mwa chifuwa, kenako ndikukankhira kumbuyo pakati, kupewa kulumikizana nawo. Onetsetsani kuti simukuwongoletsa bwino mivi yanu kuti musamangokhalira kumangika minofu.

Wophunzitsa Smith

Makina a Smith amagwiritsidwa ntchito bwino pakati kapena kumapeto kwa kulimbitsa thupi pomwe minofu yatopa kale motero kulimbitsa thupi ndi njira zolimbitsa thupi ndizofunikira.

luntha

Zochitikazi zimapangitsa zigawo zikuluzikulu za pectoralis kukhala zazikulu, monga zamkati (zotchinga) ndi zakunja (zokhala ndi ma dumbbells), zotchuka komanso zopopa.

Ingogona pa benchi lathyathyathya (kuti mugwire ntchito pakatikati pa minofu ya pectoral), pabenchi lokhala ndi malo otsetsereka (pamwamba) kapena osalongosoka (pansi), gwirani ma dumbbells kapena ma D a mawonekedwe a D a simulator ndi zotchinga kuti mitengo yakanjanja ikuyang'anizana… Gwiritsani ntchito wophunzitsira pulley m'malo otsika kwambiri kuti mugwire ntchito pazitsulo.

Patulani manja anu ngati kuti mukufuna kukumbatira wina. Zilonda ziyenera kukhotedwa pang'ono kuti zithetse kupsinjika kwamafundo. Lembetsani ma dumbbells kapena D-mphete pafupifupi chifuwa (kapena malo abwino), kenako sinthani mayendedwe chimodzimodzi.

Khonsolo. Mukamagwira ntchito ndi ma dumbbells ndi zotchinga, pamakhala kusiyana pang'ono pakukwaniritsa zolimbitsa thupi. Mukamagwiritsa ntchito ma dumbbells, yesetsani kuti musawakhudze pamwamba. Bweretsani ma dumbbells palimodzi mpaka mtunda pakati pawo uli pafupifupi masentimita 15-20 - kuti musunge katundu paminyewa ya pectoral. Mukamachita zolimbitsa thupi, bweretsani mikono kuti mukwaniritse kwambiri ndikufinya minofu.

Onetsetsani pa simulator

Ma gym ambiri amakhala ndi makina awa popanga makina osindikiza pachifuwa. Onetsetsani kuti mukutsatira malangizo onsewa - musawongole bwino mivi yanu ndikuchepetsa mukamayendetsa mikono yanu pachifuwa.

Sewero la agulugufe

Makina ena omwe amakonda kwambiri othamanga ambiri ndi makina a Gulugufe. Nthawi zambiri amapezeka ndi mapadi otambasula kapena mikono yayitali yakumanja.

Lamulo lofunika kwambiri pamene mukuchita izi (zofanana ndi zomwe tafotokozazi) ndikuwongolera mapewa anu ndikutsegula chifuwa chanu. Izi zidzakuthandizani kuti mukhale ndi nkhawa zambiri pamitu yanu pachifuwa ndikuzichotsa pamapewa anu. Onetsetsani kuti mukufinya minofu kwa masekondi angapo kuti muwonjezere kulimba kwa chidutswacho ndikugwiritsa ntchito minofu kwambiri.

Crossover pamabwalo

Palibe chabwino kuposa ma crossovers opangira mkati ndi kupereka mawonekedwe owoneka bwino pachifuwa. Pali njira zambiri zochitira izi, kutengera cholinga chanu.

Kwa crossover yachikhalidwe pamitengo yayikulu yama pulley, tengani zigwiriro zooneka ngati D pamwamba pamutu panu ndikuyimilira pakati pa miyendo ya makinawo. Choyamba, pindani m'zigongono pang'ono kuti muchepetse nkhawa pamagulu anu.

Ikani mwendo umodzi kutsogolo 30-60 cm ndikutambasula manja anu. Mukuyenda mwamphamvu, tsitsani manja anu patsogolo (ngati kuti mukukumbatira wina) kuti manja asinthe pafupifupi chiuno. Pang'onopang'ono mubwerere pamalo oyambira pokweza manja anu munthawi yomweyo. Zochita izi zimangokhala m'munsi ndi mkati mwa minofu yam'mimba.

Zokankhakankha

Posachedwa, zolimbitsa thupi zakale izi sizinagwiritsidwe ntchito m'mabwalo ophunzitsira asirikali, komanso zakhala zotchuka makamaka pakati pa othamanga omwe amaphunzitsa magulu amisempha. Mukamapopa pachifuwa, ndibwino kusiya kumapeto kumapeto kwa pulogalamuyo kuti mufalitse magazi m'derali pang'ono.

Njira zina zimaphatikizira kutsetsereka kwakanthawi kotsika kwa minofu (mikono pa benchi, mapazi pansi), malo otsetsereka osalimba a minofu yakumtunda (manja pansi, mapazi pa benchi), ndikukankhira pansi kwathunthu kukula kwa chifuwa.

Khonsolo. Kuti mutenge katundu wambiri pachifuwa chanu, yesani magawo atatu azomwe mungachite ngati masewera anu omaliza. Kuyambira ndi chizoloŵezi choipa, kusunthira pansi ndikukankhira pansi kumakhala kofanana, chifukwa chake musapume pakati pa masewera olimbitsa thupi.

Kankhani pazitsulo

Dips, yomwe imagwiritsidwanso ntchito popanga ma triceps mass, itha kugwiritsidwa ntchito mosavuta kukulitsa minofu ya chifuwa. Imani mkati mwa makina ndikumvetsetsa mipiringidzo m'lifupi. Kutsitsa thupi lanu, gogoderani patsogolo ndikutambasula mivi yanu pang'ono. Mukamatsika, muyenera kumva kutambasula minofu yanu pachifuwa.

Kukhalabe mukugwada patsogolo, kwezani m'mwamba, moyang'ana pachimake pachifuwa. Mutha kuwonjezera cholemetsa chomwe mnzanu amaika pakati pa ana anu amphongo, kapena lamba wachikondamoyo. Chidziwitso: Musanawonjezere zolemera, yesetsani kugwiritsa ntchito bwino thupi lanu.

Pullover yokhala ndi ma dumbbells ndi barbell kumbuyo kwa mutu wagona

Zochita zina zabwino zomwe zimayang'ana pa pectoralis zazing'ono komanso chitukuko chonse ndi Imani kumbali… Ngakhale othamanga ambiri amaigwiritsa ntchito kupatula minofu yawo yakumbuyo, ndiyothandiza kwambiri pomaliza kuchita chifuwa.

Kuti mukhale ndi dumbbell pullover, mugone pabenchi lathyathyathya ndikumvetsetsa mkati mwa dumbbell wapakatikati. Poyambira, kulemera kwake kuyenera kukhala molunjika pamutu ndikugongoka pang'ono. Chepetsani cholumikizira kumbuyo kwa mutu wanu mu arc mpaka pansi, ndikuwongolera mayendedwe anu mikono mokhazikika.

Mukamatsitsa dumbbell, inhale kwambiri ndikutambasula minofu yanu pachifuwa. Tambasulani minofu mpaka kumapeto kwa chitonthozo, kenako sinthani mayendedwe anu mukamatuluka. Kumbukirani kuti kupuma kwambiri kumakuthandizani kutulutsa minofu yanu yam'mimba.

Mukamapanga pullover yokhala ndi barbell, mugone pabenchi lathyathyathya motsatira, gwirani barbellyo patali pang'ono kuposa m'lifupi mwamapewa osagundanso. Pogwira barbell pachifuwa chanu (monga momwe mungachitire pansi pa benchi yotsalira), khalani ndi mawonekedwe a 90-degree pamakutu. Kwezani kapamwamba ndikutsitse kumbuyo kwa mutu wanu mu arc mpaka pansi.

Onetsetsani kuti minofu ikutambasula, kenako sinthani mayendedwe anu mukamatsitsa bala kumutu wanu. Kumbukirani kukhalabe olondola pamakona nthawi zonse ndikupumira mwakuya mukamatsitsa kapamwamba.

Ndondomeko zolimbitsa thupi

Chitani chimodzi mwanjira izi kawiri pa sabata limodzi ndi masiku osachepera anayi osapuma pakati pawo kuti mutsimikizire zotsatira zake. Mutha kusintha masewera olimbitsa thupi ndikusankha zomwe zikukuyenererani.

Chidziwitso: Chitani 2 seti ya kubwereza ka 10-15 kwa kuwala koyamba kuti muchepetse zolimbitsa thupi kuti mutenthe minofu.

Migwirizano yomwe muyenera kudziwa

Yambani - zolimbitsa thupi ziwiri zimachitika motsatana popanda kupumula.

Kulephera - mphindi yomwe mukuchita masewera olimbitsa thupi, pomwe minofu yogwira ntchito yatopa kwambiri kotero kuti simungathe kubwereza mobwerezabwereza ndi ma biomechanics omveka bwino. Muyenera kubweretsa njira zolimbitsa thupi pambuyo pake mpaka kufooka kwakanthawi kwakanthawi, ndipo ndibwino kuti muchotsemo.

Kupopera kwakukulu kwa minofu ya pectoral

Kutsindika pachifuwa chapamwamba

Kugogomezera pamunsi pachifuwa

Kutsindika m'lifupi

Kutopa koyambirira kwa minofu ya pectoral

Pulogalamu yowonjezera

Tsopano mwachita ntchito yabwino!