Abaqalayo bangawakha kanjani amabele amakhulu? Zama lezi zinhlelo ezinhle zokuzivocavoca ezi-5 zokwakha imisipha yesifuba futhi uzitholele ngokwakho.

Umhlahlandlela Wokwakha wePectoral Wabasaqalayo

Ngabe isifuba sakho sibukeka njengepulangwe kunentaba yemisipha obukade uyiphupha? Ngabe uchitha amahora amaningi wenza imishini yebhentshi kepha usayizi wesifuba sakho awukhuphuki? Ngabe usuqalile ukucabanga ukuthi awudalelwanga ukuba uthuthuke? Yima ngokushesha, wenza iphutha.

Angikwazi ukukuthembisa ukuthi uyoke ube namabele afana no-Arnold Schwarzenegger omkhulu, kepha ngingakuthembisa ukuthi uma ungilalela, ungathuthukisa amabele akho abe ngosayizi abahlaba umxhwele.

Kamuva ku-athikili, ngizokutshela mayelana nokwakheka kwesifuba, ukusebenza kwaso, indawo esemzimbeni kanye nokuzivocavoca okuthile kwesigaba ngasinye semisipha ye-pectoral. Ekugcineni, futhi yilokhu okulindile, ngizokwabelana nawe ngezinhlelo zami eziyisihlanu zokuzilolonga ezizokusiza ukuthi uguqule isifuba sakho esicaba sibe yimisipha enamandla.

I-Breast Anatomy

Isifuba sakhiwe yimisipha emibili esebenza ngokubambisana ukwenza ubambo lwezintambo lusebenze. Le misipha yi-pectoralis enkulu futhi i-pectoralis incane. Imvamisa, imisipha emikhulu ye-pectoralis itholakala ngqo ngaphansi kwesicubu esikhulu se-pectoralis.

indawo:

Iqala engxenyeni engaphakathi kokhololo futhi iwele nge-sternum iye kwi-axillary fossa (Humerus).

imisebenzi:

Inemisebenzi emi-3 ehlukile:

• Izungezisa ihlombe
• Iphakamisa futhi yehlise isandla emaceleni
• Yenza ukunyakaza kwengalo

Exercises:

Ukucindezela kwebhentshi futhi kujika ngamabhele

Izincomo zokwakha imisipha yesifuba

Yize isifuba sinesisindo esisodwa semisipha, kufanele siqeqeshwe sengathi sisezingxenyeni ezintathu. Isifuba esingenhla, esiphakathi nesingezansi sikhishwa kangcono ngokuya nge-engela lapho izivivinyo zenziwa khona.

Isifuba esingenhla sithuthukiswa kangcono lapho wenza izivivinyo ebhentshini nge-engela ka-30-45 °. Isibonelo, imishini yokunyathelisa nge-barbell kanye neye-dumbbell noma ama-dumbbell curls ebhentshini elinciphisayo yizindlela ezinhle kakhulu zokupompa isifuba sakho esingenhla.

Isifuba esiphakathi sithola ukukhuthazeka okungcono kakhulu lapho izivivinyo zenziwa ebhentshini eliqondile. Isibonelo: imishini yokunyathelisa ye-barbell kanye neye-dumbbell noma i-dumbbells ethambile ebhentshini eliqondile iqeqesha ngokuphelele isigaba esiphakathi semisipha ye-pectoral.

Isifuba esingezansi siqeqeshwe kangcono ngokuzivocavoca umzimba okwenziwe ebhentshini elijikajika (30-45 °). Isibonelo, imishini ye-barbell kanye ne-dumbbell press, noma i-dumbbell flating ebhentshini elihlehlayo elihlehlayo kuhle ekukhuliseni imisipha ephansi ye-pectoral.

Ngithola ukuthi zonke izingxenye zemisipha ye-pectoral ekuqaleni ziphendula kahle ukuphindaphinda okuphansi (4-6) noma okuphakathi (8-12). Angijwayele ukufaka ama-reps aphezulu wabaqalayo njengoba ngithola izinsimbi ezisindayo zisiza ukubeka isisekelo esiqinile esidingwa abaqalayo. Ngicabanga nokuthi kungcono ukugxila kuzisindo zamahhala ekuqaleni kokuzivocavoca kwakho, ikakhulukazi uma isifuba sakho siyiphuzu lakho elibuthakathaka. Ngokubona kwami, izisindo zamahhala zithuthukisa imisipha ye-pectoral kangcono kakhulu kunemishini yokuzivocavoca.

Manje njengoba uqonda ukuthi imiphi imisipha eyakha imisipha yakho ye-pectoral futhi wazi ngokusebenza kwayo, indawo, nokuzivocavoca okudingekayo ukuze ikhule, ake sibheke ezinye izinhlelo zokuzivocavoca ezingakusiza wakhe isifuba sakho.

Konke ukuzivocavoca kufanele kwenziwe ngokuhambisana nemithetho, ngoba ukuzivocavoca okungafanele kuba umkhuba ozokukhathaza futhi ukuvimbele ekutholeni imiphumela emihle, noma esimweni esibi kakhulu, kuholele ekulimaleni. Ngakho-ke funda isigaba kuqala.

Izinhlelo Zami ezi-5 Zezintandokazi Zokuzivocavoca

Usuku Olungaphezulu Lwemisipha

• : Amaqoqo ama-3 we-4-6 reps
• : 3 amasethi we-8 reps
• : Amaqoqo ama-3 we-8-12 reps
• (ukwehlisa kufanele kuthathe imizuzwana emi-5-10): amaqoqo ama-3 we-12 reps

Usuku lwesigaba esiphakathi semisipha ye-pectoral

• : Amaqoqo ama-3 we-4-6 reps
• : 3 amasethi we-8 reps
• : Amaqoqo ama-3 we-8-12 reps
• (ukwehlisa kufanele kuthathe imizuzwana emi-5-10): amaqoqo ama-3 we-12 reps

Usuku Lwemisipha Ephansi Ephansi

• : Amaqoqo ama-3 we-4-6 reps
• : 3 amasethi we-8 reps
• : Amaqoqo ama-3 we-8-12 reps
• (ukwehlisa kufanele kuthathe imizuzwana emi-5-10): amaqoqo ama-3 we-12 reps

Usuku lukaBarbell

• : Amaqoqo ama-3 we-4-6 reps
• : Amaqoqo ama-3 we-4-6 reps
• : Amaqoqo ama-3 we-4-6 reps
• : Amaqoqo ama-3 we-8-12 reps

Usuku lwe-Dumbbell

• : 3 amasethi we-8 reps
• : 3 amasethi we-8 reps
• : 3 amasethi we-8 reps
• : Amaqoqo ama-3 we-8-12 reps

Lezi zinhlelo ezi-5 zokuzivocavoca ngisazisebenzisa ukuxhasa imisipha yesifuba, obekulokhu kuyiphuzu lami elibuthakathaka. Izisindo eziyisisekelo zamahhala zingcono kakhulu ekutholeni isisindo semisipha eminyene obulokhu ulwela njalo.

Isiphetho

Ngifuna ukhethe olunye lwalezi zinhlelo ezingenhla bese uzama ngalo amasonto e-4-6, uzama ukukhulisa isisindo ngokuzivocavoca ngakunye (usaqhubeka nokuzivocavoca kahle), bese udlulela ohlelweni olulandelayo lokuzivocavoca bese uphinda le nqubo.

Futhi manje into ethakazelisa kakhulu - sekuyisikhathi sokuthi "wakhe imisipha ye-pectoral." Manje wazi konke, uhlelo lokuqeqesha lubekiwe, ngakho-ke vele "GO ROCK."

Yabelana nabangani bakho!