Ukuchaneka njani ukupompa imisipha yepectoral?

Abaqeqeshi abaqeqeshiweyo kwi-gym kufuneka baqale ngokuqala ngombuzo wokuba uqeqeshe kakuhle le nto okanye loo nxalenye yezihlunu, ngokukodwa, indlela yokupompa imisipha ye-pectoral. Ngokwemvelo, okokuqala kuyimfuneko ukugqithisa uqeqesho kwinkqubo yokwenza iziqheliselo ezisisiseko, kwaye ke kuphela ukuqonda ezi zinto okanye ezinye iindlela ngokuhambelana nomsebenzi ekujonge. Njengomthetho, ixesha lokulungiselela amagosa emandla okuqala lihlala kwinyanga enye neyesigama ukuya kwiinyanga ezintandathu. Phakathi kwenani elikhulu lokuzivocavoca eziza kuvumela zombini ukupompa izihlunu ze-pectoral kunye nokuphuhlisa iimpawu ezahlukahlukeneyo, kucetyiswa ukuba ukhethe ngokukhetha izihlunu zesiseko.

Oku, kwindawo yokuqala, ukunyuka okunjalo njenge-bhondi ye-barbell bench kunye ne-dumbbells elele phantsi. Abaqalayo abaninzi baye baxilwa kwinkqubo yoqeqesho kangangokuthi abanalo ixesha lokubona indlela iimpawu zomzimba zengqondo. Ngenxa yoko, beza kwiimeko zokunqongophala. Ngoko ke, ukuze uphephe le meko, kubalulekile ukuqonda ngaphambi kweemigaqo yoqeqesho oluqinileyo, kwaye uzame ukuwagcina ngokugqithiseleyo. I-postulate yokuqala ithi ukuqeqeshwa kwanoma iyiphi nayiphi inxalenye yomzimba kufuneka ibe mfutshane njengoko kunokwenzeka, kodwa ngexesha elifanayo kufuneka likhule. Umgaqo wesibini unxulumene nomthamo wemithwalo: inani leetekethi zokusebenza ngexesha lokuphuhliswa kommandla we-pectoral akufanele lidlule kwi-10-15.

Imfuno yesithathu: ukuze uphambanise imisipha ye-pectoral, kufuneka ulandele ulawulo olufanelekileyo. I-hypertrophy ye-musculature inokwenzeka kuphela ukuba ngexesha lokusebenzisa iiparitha ezifana nobude bomthwalo, ubude bekhefu, inani lokuphindaphinda kunye nobukhulu beendlela zihleliwe ngokufanelekileyo. Umgaqo wesine: isistim somzimba wesisundu sinokwenzeka xa umzimba wonke ulapha kule ndlela, oko kukuthi, akunakwenzeka ukutshintsha enye inxalenye yomzimba ngaphandle kokusebenzisa zonke iindawo. Isimo sesihlanu esibalulekileyo: impembelelo emininzi kwiqela elijoliswe kuyo.

Umzekelo, umbuzo obuzwa rhoqo malunga nendlela yokupompa izihlunu ezingaphezulu kwee-pectoral zixazululwa kuphela ngokusebenzisa izenzo ezongezelelweyo (i-presses, i-wiring, njl.). Kufuneka kuqatshelwe ukuba ngexesha lethu, phantse imihla ngemihla, kusetyenziswe amashishini amatsha anikezela umphumo osheshayo. Ngokomzekelo, omnye wabo unokuthi unesihloko esithi: "Uguqula imisipha ye-pectoral kwi-bar engezantsi". Ngokuqinisekileyo, le ndawo isebenza ekutyaleni kwi-crossbar, kodwa oku akuthethi ukuba ngoxa uncedo lwabo unokudala isidumbu esipheleleyo sale nxalenye yomzimba.

Ngako oko, ukupompa izihlunu ze-pectoral kuyimfuneko kunye nesicelo esisinyanzelo somsebenzi osemgangathweni wokuzilolonga, oko kukuthi, cindezela ii-barbells kunye nama- dumbbells, ulala phantsi okanye uhleli, njl. Wonke umdlalo wezemidlalo ufanele wazi ukuba ngaphambi kokuba iqela elijoliswe kuyo likhule, kufuneka libe namandla. Ngokwemvelo, isistim sobunzima besisundu kunye nokunyuka kweziphumo kule nto okanye loo misebenzi yimiba emibini eyahlukileyo.

Kwiimeko zokuqala neyesibini, iindlela ezahlukeneyo zisebenziswa. Nangona kunjalo, ekugqibeleni, imisipha eyomeleleyo kuphela inokuba yinto enkulu. Ngoko ke, ukuqeqeshwa kwamathambo amaninzi kufuneka kudibaniswe nemisebenzi yokunyusa ukunyamezela. Ngako oko, ukupompa izihlunu ze-pectoral kunokwenzeka kuphela ngoncedo lwezandla eziqinileyo, ngaphandle kokulibala ukuthobela zonke iimfuno ezingentla.