Endleleni eya mzobo esifanelekileyo: Sebenzisa ukuba izihlunu pectoral

emzimbeni Beauty

ubuhle Physical lwefashoni ongacimekiyo. Kunokuba zendalo okanye sidalwe ejimini. Le ndlela yokugqibela ufanelwe imbeko ekhethekileyo.

Uphuhliso izihlunu abanxibe impahla esifubeni professional uzijonga phantse kubo. Nangona efika kuqala kusenokubonakala ngathi ikhadi ishishini eyinzwana nomfanekiso - yeyona izo-, phezu Ukuhlolisisa kuyacaca ukuba bacinge nto ocacileyo kuphuhliswa esifubeni.

ukuqonda phezulu kulo nokwakheka

Musculature yesifuba yenziwa pectoralis ezinkulu nezincinane. A enkulu izihlunu isifuba asuka kwindawo ukusuka collarbone ukuya kwentamo kwaye incamathela kule ihumerus. Lunoxanduva lwamagxa flexion nokujikeleziswa lwangaphakathi. umsipha nzulu pectoral ngokumila elingunxantathu kwaye ibekwe ngqo phantsi phezulu. umsebenzi walo phantse lincitshiswe ukuba isenzo dubbing enkulu.

izihlunu pectoral indlela zoqeqesho ziye zaphuhliswa ngokusekelwe iimpawu yokwakheka avumela ubuhle esifubeni, kusenziwa isiqabu yayo.

izihlunu zesifuba lunokuvuselelwa ukukhula. Ukuza kuthi ga ngoku, liphuhlise imithambo kuba izihlunu pectoral. Nangona kunjalo, indlela kwinkqubo kufuneka 'lusekelwe ". Ngenxa yokuba uqeqesho engalunganga, nokuba elide kakhulu kwaye usoloko udiniwe, umphumo uya kubakhokela.

Okokuqala kufuneka ukuzilolonga esifubeni kabini ngeveki. Akukho ngaphezulu. Ngaba ifanele ibe iindlela ezininzi (4-8 amaxesha) ukuba izihlunu pectoral. Kwabasaqalayo iya kuba yanele indlela-amathathu amabini ekuqaleni.

Le mithambo kakhulu izihlunu esifubeni - ezi ezisisiseko tye push-ups (okanye oomatshini). Imisebenzi kulindelekile ukuba izihlunu pectoral amadoda ziyahluka buyini umthambo ukuze izihlunu pectoral for girls. Umahluko kukuba ngenxa iinjongo ezahlukeneyo esukelwa ngamadoda nabafazi ukwenza imithambo, yaye ke, izakhono ezahlukeneyo emzimbeni.

Injongo yamadoda - enamandla amabele zokuzicingela, amantombazana ngokubanzi musani badla ndifane bodybuilders. abazifunayo bancipha ukwenza isiseko esiluqilima incum, ongeze umthamo othile, xa kukho imfuneko.

Uqheliso ukuba izihlunu esifubeni amadoda

Le mithambo ijoliswe zokumpompa up izihlunu esifubeni ukwenza isiqabu umntla enamandla.

· Bena

· okha

· Push-ups

· Zokuzalela izandla dumbbells

· Crossovers - kuxutywa iingalo iibloko oluqhutywa phaya kwi gym

· Iibhatyi iingalo ngqo

· Army cinezela (press emi) inokwenziwa usebenzisa Nge okanye dumbbell

· Okukhetha isifuba ukuzilolonga (ukulungiselela lo msebenzi zithole ukuba amacandelo ethile izihlunu pectoral kunye ngoncedo umqeqeshi)

Zonke ezi mithambo phantse zibandakanya ngokupheleleyo izihlunu pectoral. Le mithambo ngamnye ajolise icandelo elithile le ndawo kwezihlunu.

Uqheliso ukuba izihlunu esifubeni ukuba devush

Esi sakhiwo yakhiwe ukuvuselela ukukhula zihlunu esifubeni ukuze kwandiswe umhlola nokunika ithoni esifubeni. Nangona ubulula emananga umthambo, kangangokuba nefuthe elifunekayo, kufuneka nazo, ubani eqinisa izihlunu esifubeni. Le imvakalelo akuyomfuneko ukuba zingabuthisi kulo lonke ukuhamba ezintsonkothileyo.

· Ucelomngeni ukunyanzela phambi emanyeneyo esifubeni ngezandla zakhe phezu ngaphezulu kwenye nenye

· Senhliziyo Smooth iingalo zakhe dumbbells, bexelisa abaqubhi isizathu

· Uxinzelelo phezu kodonga ngezandla zakhe (umzimba, ngaba besingamele kancinci wajonga eludongeni ukunyusa umthwalo kwizihlunu pectoral kwaye usisuse ukusuka ngasemva)

· Push-ups

· Push-ups ukusuka kwisitulo (emi esitulweni kunye umqolo wakhe kunye imilenze yakhe waneka phambili kwi-engile degrees 30-45, kufuneka ukuthoba nokonyusa umzimba phezu esitulweni, Esayama izandla zakhe)

· Chest Press Ubuxoki (usebenzisa dumbbells)

· Ukufuya izandla dumbbells (enze ihleli esitulweni, iingalo zakhe ngexesha umzimba icinezelwe emacaleni, waza ke waphinda enye, kodwa relegating iingalo kancinane ecaleni)