Ngabe ufuna ukumpompa isifuba esibanzi nesibhalwe embossed? Lolu hlelo luhlelwe ngokukhethekile ukukusiza wakhe imisipha futhi uthuthukise yonke imisipha emzimbeni wakho kusuka esihlokweni kuye ozwaneni. Yonke imininingwane engezansi!

Isifuba. Ngezindlela eziningi, nguyena ohlukanisa indoda. Ibanzi, imise okwomgqomo, imisipha futhi ilinganiswe kahle, isifuba siveza amandla namandla. Abaningi bethu, bakhula, babheka obaba bethu ngokubabaza - babebakhulu, benamandla futhi bade kunathi. Besihlala sihlatshwa umxhwele ukuthi Bakwazi ukuphakamisa isikhathi eside kangakanani, badonse, bathwale futhi badudule. Kwakungathusi yini futhi kubasabise ukubabona? Besingafuni yini ukuba njengabo ngelinye ilanga?

ngokubonakalayo kuyinkomba yamandla omzimba womuntu. Bafakazela amandla namandla. Ngandlela thile, kwesinye isikhathi iningi lamadoda lifuna ukupompa amabele aqinile futhi anamandla amakhulu, noma ngabe angabadlali be-amateur noma ancintisana nemincintiswano yokwakha umzimba.

Futhi yize abasubathi abaningi bechitha amahora amaningi bezivocavoca futhi bedlala, bambalwa kuphela abakwazi ukupompa izicubu zomxhwele, hhayi ukuzikhukhumeza okukhulu. Benza konke ukuzivocavoca, okuvame ukuhlala amahora amaningi, futhi basetha ngemuva kokusetha konke ukuvivinya umzimba okwaziwa isintu, kepha abatholi miphumela.

Vele, ngesikhathi sokuqeqeshwa, amandla ayanda futhi iphesenti elithile lemisipha liyakha, kepha bekungeke yini kube kuhle ukwenza uhlelo olusebenzayo nolusebenzayo, futhi lube nomthelela ekuthuthukiseni imisipha ebalulekile?

Sethemba ukuthi le ndatshana izosikhanyisela ukuthi ungayakha kanjani imisipha emibi ye-pectoral. Lolu akusilo uhlelo lokuqeqesha amandla (yize uzoqina), kepha uhlelo olukhethekile lokuthuthukisa ama-pectoral olwenzelwe ukwakha isisindo semisipha kanye nokukhula kwemisipha yonke emzimbeni. Amandla aqinile, ahambisanayo futhi afakwa ngokulinganayo azothinta ukubukeka kwakho, noma ngabe ufuna ukubukisa olwandle noma ukuncintisana emincintiswaneni yokwakha umzimba.

I-anatomy encane

Isicubu sesifuba siqukethe amaqembu amathathu emisipha emibili. Ake sibheke imisipha ngayinye nomsebenzi wayo.

Umsipha omkhulu we-pectoralis. Le misipha emise okwe-fan itholakala ngaphambi kwezimbambo, iqala ku-sternum maphakathi nesifuba, bese inamathela kwi-humerus eduze nejoyini lehlombe. Umsebenzi oyinhloko wesicubu esikhulu se-pectoralis ukuguqula i-humerus iye esifubeni.

Imisipha emincane yePectoralis. Kutholakala ngaphansi kwesihlunu esikhulu se-pectoralis, iqala cishe maphakathi ne-ribcage bese inamathela kunqubo ye-cranioid ye-scapula. Umsebenzi oyinhloko wemisipha emincane ye-pectoralis ukuhambisa ihlombe phambili.

Yize isifunda se-pectoral sifaka la maqembu amabili emisipha, izivivinyo eziningi zizothinta izifunda ezahlukahlukene zemisipha emikhulu ye-pectoralis. Ukuthambekela noma ukucindezela kwebhentshi eliyisicaba nokusetha kuzonquma ukuthi iyiphi indawo ethuthuke kakhulu kunayo yonke enye.

Ngaphezu kwalokho, i-pectoralis minor, kwesinye isikhathi esetshenziswa ngesikhathi sokuqiniswa komzimba, nayo ingaqondiswa.

Sipompa isifuba esibanzi!

Manje njengoba wazi nge-anatomy nezinqubo zokuhamba, ake sibone ukuthi ungampompa kanjani isifuba esibanzi. Ukunyakaza nokuzivocavoca okwethulwayo kuklanyelwe ukukhulisa ukusebenza kwakho njalo lapho uya ejimini. Khumbula ukusebenzisa inqubo efanele ngaso sonke isikhathi futhi ungaphakamisi isisindo esiningi ukuze ungafaki ukuphepha kwakho engozini.

Ukucindezela kwebhentshi ebhentshini elinokuthambekela okuhlukile, imishini emshinini kaSmith nangama-dumbbells: lezi izivivinyo eziyingxenye yezinhlelo eziningi. Ukuzivocavoca kwebhentshi eliphansi kuthuthukisa izingxenye eziphansi neziphakathi zemisipha emikhulu ye-pectoralis, ukuzivocavoca okuhle kwebhentshi okuhle kakhulu, futhi okuncane, i-midsection, kanye nemishini yokucindezela ebhentshini engemihle kusiza ekwakheni imisipha ephansi yepectoral. Zonke lezi zenzo zingenziwa nge-barbell, dumbbells, noma kumshini weSmith - inketho ngayinye inezinzuzo zayo.

Ama-Barbells

Imvamisa, ama-barbells asetshenziswa lapho umthwalo omkhulu, ukukhula kwemisipha okujwayelekile nokwakhiwa kwemisipha kuyadingeka. Kuhle ukuzithatha ekuqaleni kwenkimbinkimbi ukuze umsubathi akwazi ukukhuphula isisindo esiningi.

Ukuze wenze umshini wokucindezela i-barbell, mane ubambe ibha ngaphezu kobubanzi behlombe (inketho enhle kakhulu izingalo zakho zibheke phansi njengoba wehlisa i-barbell esifubeni sakho).

Ebhentshini elinokuthambekela okuhle, yehlisa ibha uye esifubeni sakho esingenhla, ebhentshini eliyicaba uye phakathi noma imisipha ye-pectoral ephakathi, nangaphansi ebhentshini elinokuthambekela okungalungile. Phakamisa umthwalo ngaphandle kokuvula i-barbell noma uqondise ngokuphelele izindololwane zakho.

Ama-Dumbbells

Inzuzo yama-dumbbells ukuthi ingasetshenziswa ngokunye. Ngakho-ke umgijimi akakwazi ukukhipha nokungalingani nje kuphela, kepha futhi uphoqa imisipha ye-pectoral ukuthi isebenze ngokuthembana, ihlanganise izingalo endaweni ephezulu ukufeza ukusikwa okuqinile.

Lapho usebenza ngama-dumbbells, yenza ukunyakaza ngendlela efanayo nangesikhathi sokushicilela nge-barbell, kodwa wehlise ezinhlangothini zesifuba, bese ngasikhathi sinye ubuyela emuva ubheke maphakathi, ugweme ukuxhumana kwabo. Qiniseka ukuthi awuyiluli ngokuphelele izindololwane zakho ukuze ulondoloze ukungezwani okungapheli kwemisipha.

USmith Umqeqeshi

Umshini wakwaSmith usetshenziswa kahle kakhulu phakathi noma ekugcineni kokuzivocavoca lapho imisipha isivele ikhathele ngakho-ke ibhalansi nendlela efanele yokuzivocavoca ibalulekile.

Intelligence

Lokhu kuzivocavoca kuzokwenza izingxenye eziyinhloko zemisipha emikhulu ye-pectoralis, njengezangaphakathi (emabhulokini) nangaphandle (ngama-dumbbells), zivele kakhulu futhi zimpompe.

Mane ulale ebhentshini eliyisicaba (ukuze usebenze maphakathi nemisipha ye-pectoral), ebhentshini elinomthambeka omuhle (phezulu) noma ongemuhle (ngezansi), bamba ama-dumbbells noma izibambo ezimise okwe-D zesimulator ngamabhulokhi ukuze izintende zibhekene ... Sebenzisa umqeqeshi ojwayelekile we-pulley osendaweni ephansi ukusebenza emabhulokini.

Yelula izingalo zakho njengokungathi uzokwanga umuntu. Izindololwane kufanele zigobeke kancane ukunciphisa ukukhathazeka emalungeni. Yehlisa ama-dumbbells noma ama-D-rings abe sezingeni lesifuba (noma endaweni entofontofo), bese uhlehlisa ukunyakaza ngendlela efanayo.

UMkhandlu. Lapho usebenza ngama-dumbbells namabhulokhi, kunomehluko omncane kunqubo yokwenza izivivinyo. Lapho usebenzisa ama-dumbbells, zama ukungawathinti phezulu. Letha ama-dumbbells ndawonye kuze kube yilapho ibanga phakathi kwawo lilinganiselwa ku-15-20 cm - ngale ndlela ugcina umthwalo emisipheni yepectoral. Lapho wenza izivivinyo zebhlokhi, hlanganisa izingalo ukufeza ukusikwa okukhulu bese ucindezela imisipha.

Cindezela ku-simulator

Iningi lamajimu linohlobo oluthile lwalo mshini lokwenza imishini yesifuba. Vele uqiniseke ukuthi ulandela yonke le mihlahlandlela - musa ukuqondisa ngokuphelele izindololwane zakho bese wehlisa ijubane njengoba uhambisa izingalo zakho zibheke esifubeni sakho.

I-Butterfly simulator

Omunye umshini oyintandokazi kubadlali abaningi ngumshini we-Butterfly. Imvamisa zitholakala ngamaphakethe engalo engaphambili noma izibambo ezinde zezingalo eziqondile.

Umthetho obaluleke kakhulu wesithupha lapho wenza lezi zivivinyo (ngokufana nolwazi oluchazwe ngenhla) ukulungisa amahlombe akho nokuvula isifuba sakho kabanzi. Lokhu kuzokuvumela ukuthi ubeke ukucindezeleka okuningi emisipheni yesifuba sakho bese ususa emahlombe akho. Qiniseka ukuthi ukhama imisipha imizuzwana embalwa ukukhulisa amandla okusikwa futhi usebenzise imisipha ngaphezulu.

Crossover emabhuloki

Akukho lutho olungcono ukwedlula ama-block crossovers wokuthuthukisa izingxenye zangaphakathi nokunikeza ukubukeka kwesifuba okwakheke ngokuphelele. Kunezindlela eziningi kakhulu zokwenza lo msebenzi, kuya ngomgomo wakho.

Nge-crossover yendabuko emabhuloki aphezulu e-pulley, bamba izibambo ezimise okwe-D ngaphezulu kwekhanda lakho bese ume phakathi kwemilenze yomshini. Okokuqala, goba izindololwane zakho kancane ukuze unciphise ukucindezeleka kumajoyini akho.

Beka umlenze owodwa phambili ngama-30-60 cm bese usakaza izingalo zakho ububanzi. Ukunyakaza okunamandla, yehlisa izingalo zakho phambili (njengokungathi ugoqa othile) ukuze izandla zihlangane cishe ezingeni okhalweni. Kancane kancane buyela endaweni yokuqala ngokuphakamisa izingalo zakho ku-arc efanayo. Lokhu kuvivinya ikakhulukazi kuthuthukisa ingxenye engezansi nengaphakathi yemisipha yepectoral.

Ukujima

Muva nje, lokhu kuvivinya umzimba okuhle akusetshenziswanga kuphela ezinkanjini zokuqeqesha amasosha, kodwa futhi sekuthandwa kakhulu phakathi kwabadlali abaqeqesha amaqembu emisipha ethile. Lapho ushaya isifuba, kungcono ukushiya ama-push-up ekupheleni kohlelo ukuze usakaze igazi kule ndawo kakhudlwana.

Ezinye izindlela zifaka phakathi ama-push-ups amahle wokukhulisa imisipha ephansi (izingalo ebhentshini, izinyawo phansi), ama-slope push-up emisipha ephezulu (izandla phansi, izinyawo ebhentshini), kanye nokuphakanyiswa phansi kukonke ukuthuthukiswa kwemisipha yesifuba.

UMkhandlu. Ukuze uthole umthwalo omkhulu ngokwengeziwe emisipheni yesifuba sakho, zama isethi yezinyathelo ezimbili zokunyusa njengokuzivocavoca kwakho kokugcina. Ukuqala ngokuthambekela okungekuhle, ukuqhubekela phambili ekuqhubekeni phansi bese uphela ngokuthambekela okuhle kuzobalwa njengesethi eyodwa, ngakho ungathathi ikhefu phakathi kokuzivocavoca.

Ama-push-up kumabha

Ama-dips, asetshenziselwa nokwakha ubukhulu be-triceps, angasetshenziswa kalula ukuthuthukisa imisipha yesifuba. Yima ngaphakathi komshini bese ubamba imigoqo ngobubanzi behlombe. Yehlisa umzimba wakho, goba phambili futhi usakaze izindololwane zakho kancane. Njengoba uhamba phansi, kufanele uzwe ukunwebeka emisipheni yesifuba sakho.

Ukuhlala ngokugoba phambili, phakamisela phezulu, ugxile ekunciphiseni kwesifuba. Ungangeza isisindo sedumbbell umlingani wakho asibeka phakathi kwamathole akho, noma ibhande le-pancake. Qaphela: Ngaphambi kokungeza izinsimbi, zijwayeze inqubo yakho yokuqina komzimba.

I-Pullover enezimbumbulu kanye ne-barbell ngemuva kwekhanda ilele

Okunye ukuzivocavoca okuhle okugxile kwi-pectoralis encane nentuthuko ephelele ima eceleni… Ngenkathi abasubathi abaningi beyisebenzisela ukuhlukanisa imisipha yabo yangemuva, ibuye isebenze ngokweqile ekuqedeni izivivinyo zesifuba.

Ukuze uthole i-dumbbell pullover, lala ngaphesheya ebhentshini eliphansi bese uqonda ngaphakathi kwe-dumbbell ephakathi. Esimweni sokuqala, isisindo kufanele sibe ngaphezulu kwekhanda ngezindololwane zigobile kancane. Yehlisa i-dumbbell ngemuva kwekhanda lakho ku-arc ebheke phansi, ulawula njalo ukuhamba kwezingalo zakho.

Njengoba wehlisa i-dumbbell, phefumulela ngaphakathi futhi welule imisipha yesifuba sakho. Nweba imisipha kuze kube semkhawulweni wenduduzo, bese uhlehlisa ukunyakaza njengoba uphuma. Khumbula ukuthi ukuphefumula kakhulu kuzokusiza ukuthi unqume imisipha yakho yepectoral.

Lapho wenza i-pullover nge-barbell, lala ebhentshini eliyisicaba eceleni, bamba i-barbell kude kancane ukudlula ububanzi behlombe ngokubamba okuphambene. Ukubamba i-barbell esifubeni sakho (njengoba ubungenza ngezansi komshini wokucindezela ebhentshini elijikajika), gcina i-engela engu-90 degree ezindololwaneni. Phakamisa ibha phezulu bese uyithoba ngemuva kwekhanda lakho ku-arc ebheke phansi.

Qiniseka ukuthi imisipha iyelula, bese uguqula ukunyakaza njengoba wehlisa ibha usiya esifubeni sakho. Khumbula ukugcina i-engeli elungile endololweni ngaso sonke isikhathi bese uhogela ngokujulile lapho uhambisa ibha phansi.

Izinhlelo zokuzivocavoca

Yenza eyodwa yalemizila elandelayo izikhathi ezingu-1-2 ngesonto okungenani izinsuku ezi-4 zekhefu phakathi kwazo ukuqinisekisa imiphumela ephezulu. Ungashintsha okunye ukuzivocavoca bese ukhetha okukufanele kakhulu.

Qaphela: Yenza amasethi ama-2 wokuphindaphinda okungu-10-15 kokukhanya kokuqala ukuya kokuzivocavoca okumaphakathi ukuze ufudumeze imisipha yakho.

Imibandela odinga ukuyazi

I-Superset - izivivinyo ezimbili zenziwa ngokulandelana ngaphandle kokuphumula.

ukwehluleka - umzuzu ngesikhathi sokuzivocavoca, lapho imisipha esebenzayo ikhathele kangangokuba awusakwazi ukuphinda ukuphindaphinda ngama-biomechanics acacile. Kufanele ulethe izindlela zangemva kokuzivocavoca okungenani kuze kube seqophelweni lokwehluleka kwemisipha yesikhashana, futhi kungcono ukuzikhipha kukho.

Ukudonsa okujwayelekile kwemisipha ye-pectoral

Ukugcizelelwa esifubeni esingenhla

Ukugcizelelwa esifubeni esingezansi

Ukugcizelelwa kububanzi

Ukukhathala kokuqala kwemisipha ye-pectoral

Ukwanda kohlelo lokuqina

Manje wenze umsebenzi omuhle!