Kulula Indlela ukumpompa up izihlunu pectoral ekhaya?

Esinamandla esifubeni wendoda etsala ingqalelo nesiqingatha entle. Likhangeleka isimanga ngokulinganayo, ngathi phantsi iingubo zabo, kwaye ngaphandle kwayo. Ngokwendalo, ubuhle esifubeni sakhe kufuneka ukusebenza ukugcina yaso ikwimeko entle.

Xa iimeko mihla, elowo unemisebenzi ixesha atyelele umthambo ukumpompa up izihlunu pectoral, kodwa akukho sizathu ukulibala ngawo ngokupheleleyo, ngenxa yokuba ungenza iseti olulandelenayo kunye nasemakhaya.

imisipha Pectoral ababandakanyeka ngqo iintshukumo ezahlukeneyo zabantu. Le ezinye wesundu dystrophy, ngoko ke urhulumente kootishala Isifuba kuxhomekeke eziqulathwe ngqo ezandleni zabo. Kwakhona, eli qela izihlunu inxaxheba ngokuziphakamisa waguqukela phezu bar, ukutyhala izandla bayiqhube-ups.

Okwamadoda pectoral kwezihlunu na ububanzi elithile, ngoko ke ithatha indawo enkulu, nto ke leyo ebangele kufuneka ziqiniswe ngeendlela ezininzi ezibalulekileyo. Kukho iindidi eziliqela beemvavanyo ezijolise kuphuhliso kummandla ngamnye esihlunwini pectoral.

Amaninzi amadoda afuna ukumpompa i pectoral izihlunu, sijongene nengxaki uphuhliso olungalinganiyo. Ngenxa yoko, kusenokubakho "izikhewu 'kwiindawo apho kwavela umsipha abancinane. Kukho ezinye imithetho, bebona ukuba unako ukuthintela le ngxaki:

1. I ebanzi umgama phakathi kwezandla-ups, sibandakanya kokukhona inxalenye olungaphandle izihlunu webele. Abasha akufuneki nangoko baqonde kwi bar, iingalo saa ngokubanzi, kuya kuba ngokwaneleyo ukwahlula kubo kancinane banzi ububanzi egxalabeni.
2. Liphakamile uphakamisa izandla ngexesha pushups okanye cinezela esitulweni, ukuba bazibandakanye ngakumbi icandelo eliphezulu esihlunwini pectoral. Njalo kunabantu, waba bangabona bancinane, ngoko lo msebenzi nakanjani kuyimfuneko ukubandakanya kuluhlu ekhethiweyo.
3. Ukuba ukhangela ukumpompa phezulu izihlunu pectoral ngoncedo push-ups, zama ukuba behle sezantsi kangangoko kunokwenzeka emgangathweni, kungakuhle ukuba imilenze ebengaphezulu kancinane ngaphezu kwentloko yakhe.
4. Qaphela ukuba ukuphefumla. Le Umphunga kufuneka kwenzeke iinzame ubuninzi kwaye abasezela ngexesha nokuphumla kuphela. Lo mthetho kufuneka ziqwalaselwe xa usenza naluphi na uqeqesho lokukhulisa amandla.
5. Musa ukulibala ukuba izihlunu kufuneka ukuphumla. Kunye imisipha amandla omzimba ayikwazi angakhululeki ngosuku olunye, ngoko kuthatha ubuncinane ngosuku. Ukuba ukhathazekile malunga neentlungu izihlunu emva umthambo, musani ukuyixhalela, ukuzilolonga rhoqo kwenza umahluko kuni le imvakalelo.

Abantu abaninzi bayazibuza, " Indlela ukwakha pectoral izihlunu ekhaya"? Kukho iindidi ezintathu push-ups, onokuwatshintsha ngokulula ukwenza ekhaya.

1. Normal push-ups. Ugxininiso oluxokayo, izandla ukubeka banzi kancinane ububanzi igxalaba, umzimba ngqo, iinzwane ukuphumla ngokuchasene emgangathweni, izithende ivaliwe. Ngobunono ukwehlisa ngokwakho phantsi, ngoko bulula kuzityeneneza iingalo. Ngokusekelwe ekulungiseleleni elibonakalayo, ungenza ukwenza inani ezahlukeneyo kophindo, kodwa khawuzame kukhokelela 3 iiseti 20-30 kophindo.
2. Iinyawo ngaphezu kwentloko yakhe. Thatha isitulo eyomeleleyo ema ngokuqinileyo emgangathweni, abanye imilenze yakhe, iingalo amalungiselelo banzi kancinane ububanzi egxalabeni. Qala push-ups, egcine ngqo umzimba. Lo msebenzi - isiseko abo bafuna ukumpompa ngempumelelo izihlunu esifubeni.
3. Elula. Kwizihlunu pectoral ziyaphuhliswa kakuhle, kufuneka uqinisekise ukwenza umthambo amandla, ezijolise ndisolulela zabo. Abenze elula Kulula kakhulu ukwenza: thatha isibini izitulo beka izandla zakho zibe ajongana ngokubanzi kancinane emagxeni kunye nomgangatho collarbone. Beka iinyawo esofeni. kakuhle kakhulu, ukuba ukuphakama kwalo mkhulu ngaphezu ukuphakama izitulo. Ngokucindezela, ajule, ude uzive iintlungu okungephi esifubeni sakhe. Oku kubonisa ukuba izihlunu anaba, yaye emva koko kuya kukhula. Kwi siphefumla, zoluleni izandla zakho ngokukhawuleza. 4 Yenza indlela kuyimfuneko. Inani kophindo kuxhomekeka kumgangatho yakho qete.

Kuba abo uyazibuza, 'ukuze kwakhiwe indlela izihlunu esifubeni fast, "musa ukulibala izinto ezityiwa kwaye uphumle. Quka kwisidlo sakho ngemihla ngakumbi Ukutya protein: itshizi, inyama, amandongomane, amaqanda, imidumba. Musa ukulibala malunga iziqhamo kunye nokutya okuziinkozo. Vumela izihlunu zakho ukuba bakhululeke ngokupheleleyo, kungenjalo abasayi kuba nako ukuphuhlisa ngokupheleleyo.