Njani sokumpompa pecs? Lo mbuzo ikukhathaza Iimbaleki ezininzi

Ukuza kuthi ga ngoku, kukho iindlela ezininzi ezichaza ngokweenkcukacha ukumpompa ngayo izihlunu amabele. Kufuneka uqale ezininzi ezingundoqo izibonelelo ezisisiseko eziya ngokuthe nokuzibuyisela kwisingqi umsebenzi ze bafumane izihlunu nobunzima kuyimfuneko ukuya exercises ezinokuntsonkotha ukusebenza iintsimbi.

iphakheji Traditional ezingundoqo, nto leyo ichaza ukuba yokumpompa indlela izihlunu esifubeni, iquka imithambo ezintlanu. Imisebenzi anjalo angaquka: atyhale kwi ibhola, cofa igushuza ukuthambeka, iingcingo, okanye dumbbells ucofe kwindawo ezithandwa, ukuxutywa obliquely, wokutsala amanzi phezu ngenkxaso yezi zinto. Kubalulekile ukuphawula ukuba umthambo nganye iqulathe iindlela ezine iimbaleki ezinamava kunye neendlela ezimbini kwabasaqalayo. Inani kophindo ukuba iseti ngamnye amaxesha ukuya ku elinesihlanu. Loo inani kophindo ziya kwenza isiqabu kwezihlunu pectoral.

Kukho iinkqubo umthambo baninzi kwabo banomdla ukumpompa indlela izihlunu esifubeni push-ups, esebenzisa dumbbells, ngoncedo lwe bar. Nangona isibakala sokuba yonke le mithambo bohluke kuzo kuluhlu sentshukumo, phezu iziphumo izihlunu kunye nezinye iparameters ezininzi, ukuba zininzi izinto esifana. Ngaphandle kweqiniso ukuba bonke ingqalelo kuphuhliso izihlunu zesifuba, nganye kuzo ifuna awo iphezulu, oko kukuthi, ukuba uhlunguzele kwi obungalinganiyo imivalo esineendidi, emva koko komthwalo walo, kunokwenzeka ukuba aye phantsi kwindawo esinekona sasekunene, kunye ityesi yonke indlela ngeenxa zonke, ukugoba kufuneka kakhulu ukuyeka. Ngokufanayo, kule cinezela kwesitulo, ekusebenzeni ngenxa incum oko kuyimfuneko ukumelana bar layo, kubalulekile ukuba ukubamba projectile kwindawo zoqhagamshelwano imizuzwana ezimbini. Push-ups kwi imeko kwamanqwanqwa ephakamileyo iyafana, kuka kufuneka ube ngaphantsi kwenqanaba ilungiselelo brush kwi ngenkxaso.

Ukuba ucela imbaleki onamava, ukumpompa indlela izihlunu esifubeni, ngoko ngokuqinisekileyo uya sicebisa ukuba uqale isondela efudumeleyo-up umthambo nganye, yenza iindlela ezimbini ezisisiseko kwi ekugqityweni indlela enye kunye nani likhulu kangangoko ukuphindaphinda.

Xa abadlali swing cinezela, basinike wona uqala ukuba ukhathazeke umbuzo ukumpompa ngayo obliques. Ilungelelanise eli qela kwezihlunu ijonge ukugxininisa nokuphawula esinqeni, ngokunjalo nokomeleza eendaba.

Qala obliques ingcaciso kwakhona umi imithambo ezisisiseko. Emva buciko ekunene ukuqalisa kukuhlala elele phantsi, bagobe imilenze kwi edolweni. Ngoko ke kufuneka ukuba kancinci ecaleni, ukuze edolweni wayichukumisa emgangathweni. Xa oku kwenziwe, kufuneka ube isandla omnye emva kwentloko yakhe, walimisa ethangeni. Okulandelayo, kufuneka wenze lula i ukuphefumla, ukubamba umoya wakho, uwatwabulule obliques uze uzame ukuba uligobe, kunye nentloko sikhokelo kunye emagxeni kufuneka ngqo phambili, kwenyusa. Emva kokuba igxalaba kuyo wabamba indawo ukuqala uqala ukuba angalandeli umgangatho ngu iisentimitha ezimbini, kufuneka uwukhuphe baze babuyele yokuqala. Ekugqityweni zonke kophindo ezicwangcisiweyo kwicala elinye kufuneka ukuba bajike baye ngaphesheya kwaye wenze umthambo efanayo. Kubalulekile ukuba ngexesha lonke lo msebenzi lesinqe zakho zijikeleziswe kwi-engile 90 ngokuphathelele umntla.

Impontshelwa njani emva izihlunu? Lo mbuzo ephakanyiswe iimbaleki ezininzi thomo. Kuba ezi izihlunu Akukho msebenzi ngaphezu deadlift. It ivumela ukuba ukuqina izihlunu ikholam eliphezulu lialio. Kubaluleke kakhulu ukuba deadlift kuphucula izihlunu amaphiko. Ukuya emazantsi deadlift kwikholam - futhi ubonise olusebenzayo ekhuthaza ukugangatheka wamaqela kwezihlunu.

Ukumpompa umva, umthambo, yaye intonga ukuwutyhalela emi esiswini. Lo msebenzi wenziwa ithambeka, ukubambelela emxinwa neliphakathi, nto leyo evumela ukukhawuleziswa umthwalo phezu amaqela ngamnye izihlunu umva. Eyona njongo iphambili yalo msebenzi i umthwalo owongezelelweyo phezu lats, rhomboids kunye nezihlunu trapezius emhlane.