Pectoralis ezinkulu. Umsebenzi esihlunwini ezinkulu pectoralis

Umzimba womntu ubunjwe ezininzi kuThixo izihlunu, apho ubunzima ubunzima bungama-42%. imilo yabo ixhomekeke nto basebenza umsebenzi nalapho amathambo. Le imithambo yegazi esihlunwini ifumana izondlo, mpilo kusinda. Bakwazi ukuzilawula, kwakha izicwili eneplastikhi omzimba womntu, ziye zanda luthambe.

Ukususela ngobunzulu umzimba kuxhomekeke emandleni kwezihlunu yamaqela kwezihlunu ezahlukeneyo, inani elipheleleyo apho ezingaphezu kwama-400 zoqeqesho Strength uyakwazi ukutshintsha imilo kunye nomsebenzi izihlunu, libanceda ukuba ukwanda umthamo izokhula. Nangona kunjalo, le nkqubo ayikho ngokukhawuleza.

Anatomy of the izihlunu pectoral

Imbali yabantu amawaka eminyaka. Kuyo ngexesha kuthathwa ukuba abe nomqondiso isibindi amabele ukusekwa ngokugqibeleleyo. A isixa esikhulu zihlunu ngexesha loqeqesho iwasebenzisa kakhulu calories. Ngoko ke, lo zokumpompa izihlunu, ukuba aqhumisele ngamanqatha engaphezulu.

Ngoko ke, ukuba izihlunu pectoral ziquka zangaphandle, abavela ezimbanjeni egxalabeni kunye nemilenze, kwaye enzonzobila, iindawo zazo iimbambo. Ngoncedo lwabo, le nkqubo wenziwe uphefumlayo.

imisipha ezibalulekileyo:

• Pectoralis imisipha nga jikeleza igxalaba ngaphakathi, ukwandisa isifuba enze umsebenzi izihlunu inspiratory abangabancedani.
• umsipha nzulu pectoral unoxanduva iphakama phantsi iba likhaba, ephakamisa ubambo kusiza ngexesha inhalation.
• gear Muscle phambi uthwala bawurhuqa ibe likhaba kude kwalapho.

imisipha Deep:

• intercostal lwangaphandle lwenziwa ephakamisa iimbambo, ngokwenjenjalo kwandiswa kweembambo. Yeyona umsipha iphambili wempembelelo.
• intercostal Internal usebenza lisibekele ezimbanjeni. Le core izihlunu xa siphefumla.
• Uvalo kuba umsipha main zemiphunga. Cutting, kuba ekuweni, kukhuthaza inhalation.

Ukuze pecs, iifoto ezo thaca kweli nqaku, khangela enomtsalane, kufuneka aqeqeshwe. Kukho imisebenzi emininzi izihlunu zokumpompa.

Ectopectoralis

Le ibekwe phezu esifubeni, phambi kwayo. Iquka zonke iimbambo eliphezulu. Umsebenzi esihlunwini ezinkulu pectoralis - ukwakha udonga phambi kwekhwapha. Shape kufana fan, iqulathe imicu izihlunu, ezo ndawonye ube zizithungu, kukho amathathu kuphela: clavicular, sterno-costal kunye esiswini. Bonke bephela udityanisiwe kwi tubercle egxalabeni.

Umsebenzi ophambili esihlunwini enkulu pectoralis kukukwazi ukuba egxalabeni umzimba kwaye uphendule, ingalo ngaphakathi, okt pronated. Ngaphezu koko, akukho inspiratory abangabancedani izihlunu, ngaloo ndlela ebangela ukwandisa isifuba. Pectoralis umsipha enkulu eyayikuyo isithuba yonke ukusuka collarbone kumphezulu phambi kwentamo, ukuthatha imvelaphi yalo ukusuka Crest, kwenduli enkulu ihumerus. Ngokuba igazi unikezelo ukuya pectoralis ezinkulu izihlunu uxanduva kwimithambo kunye acromion inkqubo esifubeni.

Ukususela oko imilo umsipha enkulu pectoralis, imbonakalo kuxhomekeke kumzimba ongentla, ezizezi kumphezulu ngaphambili. Iimpawu ngesakhiwo yale isihlunu na indawo ezithungwini ifayibha asezantsi: kususela ngezantsi nangasemva mayela ngemiqadi aphezulu ophakathi zincamathele ithambo ingalo eliphezulu ngasentla. Ngenxa kule isakhiwo, kukho efanayo zolule, imicu zonke iziqhuma zabo kwimicu kwezihlunu. Oku kuvakaliswe kakuhle xa umntu ebuza izandla zakhe.

Pectoralis minor

Le ibekwe phantsi enkulu izihlunu esifubeni, evela iimbambo 2-5 kwaye uza inkqubo coracoid kweefom scapula, apho iqhotyoshelwe apha. Kuye ifomu fan emile kwaye elenza imisebenzi efana naleyo esihlunwini ezinkulu pectoralis. Kodwa indima yayo ephambili ukuba yabe umva phantsi, kanye ukujikeleza engile yayo kwalapho asezantsi. Ukuba into yokutshixa blade, umsipha uya kusivusa iimbambo nokukhuthaza ukwandiswa iiseli amabele ngexesha iphefumlelwe.

Iimpawu Amazing

Ukukhuthaza ukukhula izihlunu amabele, akunyanzelekanga ukuba bazibandakanye nabo zokumpompa Amazing nganye. Inyaniso yeyokuba xa usoloko ukuyilayisha izihlunu pectoral, iziphumo ezilungileyo ukulinda. Ukuqeqesha ngokwaneleyo ukuze ngokukodwa izihlandlo ezimbini ngeveki aze abaleke ngenxa 4-8 iindlela, kunye wabaqalayo ngokwaneleyo 2-3. Ukwandisa ubunzima wakho ibele, ngokwaneleyo ukuphindaphinda 10-12. Chest luya lusiba nochatha, ukuba inani kophindo kuya kubakho amaxesha 6-8.

Uqheliso ngokuba yokuqeqesha imisipha inxalenye esezantsi zamabele

Bena cofa kunye dumbbells, engqengqe ngomqolo. Ukuze wenze lo msebenzi, ukulungiselela dumbbell. Inxalenye esezantsi izihlunu pectoral ukuba nayenza kakuhle umsebenzi olandelayo. Ndifuna ukuba alale phezu cinezela kwisitulo (ine- phawu yakuthobela umva). Emva koko Ukusenga kwaye ngaxeshanye ukwehlisa zombini dumbbells. Ukuba ukuqeqesha okokuqala, i-inventri elincinci.

Ingakumbi umthambo kukuba sihlale ngendlela xa usenza cinezela kwibhentshi zibonakala engaqhelekanga (ingakumbi kwabasaqalayo), lo dumbbell unakho ekuqaleni bahlule eyadlulayo. Makungaziwa ayithethi ukukoyikisa, kunye nexesha ukuziqhelanisa kwaye uqiniseke ukuba ukusebenza kunye dumbbells. Xa umthambo enza ukhankase iingalo ukwenzela ukuba kumacala omabini ukuba umntla.

Inxalenye esezantsi izihlunu pectoral Impontshelwa xa usenza imithambo kwibar kolwabelo olungalinganiyo. Kakhulu ukuba ukusebenzisa i imfuyo usebenza. Ukuphinda-phinda izifundo kufuneka ukuba ubuncinane izihlandlo 2-3 ngeveki. Nzima ukuzilolonga ukunqanda ezantsi spin imizuzwana 2-3. Yenza 3-4 Iiseti izihlandlo ezili-15 inye.

Inxalenye engentla izihlunu esifubeni: umthambo

Le yeyona ndawo kakhulu yingxaki. Kuba kuma izihlunu kufuneka uluhlu ezizodwa, ngaphandle zonke iinzame baba lilize. Kodwa ukuba enze rhoqo umthambo enye, nokuba awukwazi ukuya ejimini, uyakwazi ukufumana iziphumo ezincumisayo. Le push-ups xa iinyawo ziya kuba ngaphezu kwentloko. Imithambo iya kwenziwa ngempumelelo ekhaya.

ngokukhawuleza kakhulu, inxalenye engentla izihlunu zesifuba uya kufumana ifomu isiqabu ukuba nzima umthwalo ngokuthe kuphela. Oku kungenziwa ikhefu elifutshane kwindawo lisezantsi ngokucindezela okanye ukusebenzisa naziphi na izinto. Oko ufakwe ngemikrozo emibini yeencwadi flooring yobude omnye ukwenzela ukuba umgama phakathi kwabo banzi ububanzi igxalaba, kwaye kancinci woliphalaza. Izandla kuphumla phezu kwawo, kodwa yona incum - ukuchukumisa emgangathweni. Kufuneka wenze pushups 15-20 ngo-3-4 iiseti.

Kuba kuma inxalenye engentla esihlunwini pectoral ilungile kakhulu kangangokuba-ebizwa atyhale-ukuqhushumba, xa, ngexesha ukwandiswa izandla kufuneka ndibanyothule ukusuka emgangathweni ukuze wenze cotton.

Yeyona yindibaniselwano olunzima kakhulu lwezixhobo ezivela ukuzilolonga zangaphambili. Kodwa ke kuqala kufuneka kahle baze bafunde ukwenza njani ngaphandle kobunzima.

ukuqeqeshwa kwemisipha ne barbells

Bonisani kwisitulo kwi-engile izidanga ngaphantsi kwe-30 kunye nokusetyenziswa yentonga ithathwa ukuba kakuhle kakhulu, ukuba injongo - ukusebenza ngaphandle izihlunu esifubeni uluhlu. I kufuneka kulala phantsi kwisitulo kwaye phakamisa umlenze, ekuye kwagxininiswa, kodwa ukuba akukho kwebhulorho.

Kwesi sikhundla, emva ngokuqinileyo icinezelwe nxamnye kwibhentshi. Thatha imfuno bar okumbophelela ngokubanzi kwe ububanzi egxalabeni. Kolu vavanyo, kubalulekile ukuba angamchukumisi esifubeni iintonga ngesitampu kwindawo esekugqibeleni, kwaye top - hayi kanye ngokupheleleyo iingalo.

Isikhundla esifubeni kwemisipha mass

Imithambo kunokwenziwa ekhaya. Ukuze wenze oku kufuneka dumbbells. Kuyimfuneko ukuba uye emva kwesitulo ngaphandle ukuthambeka, phakamisa dumbbells ngaphezu ngaphandle ayeguqa iingalo, neentende ezijongeneyo. Emva koko ukwehlisa dumbbell kumacala ahlukeneyo. Zama ukwenza oku isezantsi kangangoko, kwaye uya uzive ngathi izihlunu zakho anaba kakhulu.

Ingqiniba amalungu zange kufumana umthwalo onzima, ukuba ungagotywa kancinci. Ke kwakhona, kuphakanyiswe dumbbells kunye imvakalelo efana ukuba umntu ufuna ukwanga ngqongqo kuwe. izihlunu Pectoral nciphisa.

imisipha esifubeni Wide

Xa ngomva inxalenye esifubeni ezantsi, lo ngowona latissimus dorsi, ejongana ngokupheleleyo oko. It evela ezihlobene ezintandathu asezantsi thoracic, adla ngokuba "pecs ebanzi."

Inxalenye imicu izihlunu evela engile blade. Xa inxalenye ephantsi kokuba ziqokelelwa kwaye zithunyelwa axilla, ngaphandle kokulahlekelwa ukuqhagamshelana esihlunwini setyhula. Oku kwenza udonga ngasemva kwekhwapha. Okulandelayo, kwayo latissimus abapasa ngendlela ethile ibe imicu.