KumiswaIsayensi

Indlela ukuqinisa imisipha yesifuba

Imisipha ubambo yezinyoni kungaba umhlobiso wangempela esifubeni amahle - hhayi kuphela besilisa kodwa owesifazane. Nokho, ukuze abaqinise akulula kanjalo, kunalokho, uzotshala lezi amaqembu kwemisipha ingenye izinselele esiphuthumayo kakhulu "unyakazisa" izivakashi nobungqabavu izikhungo.

Yiba amahle, bulging imisipha esifubeni ufuna eziningi kakhulu, kodwa ukusebenza kanjani ngempumelelo ngokusebenzisa kwabo, abazi konke. Kufanele uqale neqiniso lokuthi inani kwemisipha - ngaso sonke isikhathi kube inkomba yokuthi amandla nokuthuthuka kwabo. Umphumela kuyinto Amazing ngempumelelo - hhayi nje imisipha avuvukele kodwa evuthiwe. Udinga ukuqeqesha yonke imisipha pectoral, kuhlanganise ephansi futhi kwangaphakathi imisipha esifubeni. Isakhiwo imisipha esifubeni sehlukaniswe imishayo ezintathu - wangaphakathi, noma eziphakathi nendawo. Ngaphandle, isakhiwo kwebele zingahlukaniswa zibe ingxenye engenhla kanye aphansi - ephansi imisipha esifubeni, elise ngezansi nje sternum. Ukuthuthukisa ngalinye kulawa izingxenye, kubalulekile ukusebenzisa ehlukile futhi ezahlukene imishini Ukuvivinya for ukuqeqeshwa.

Isakhiwo esifubeni sakho - isici okuyinto kakhulu kuthinta ikhono lokuzikhethela ukusebenza. Ezintweni ezifana uhlobo esifubeni ingahlukaniswa zonke abaqeqeshwayo ngamaqembu amabili. Iqembu lokuqala - abantu umphongolo flat sengathi kancane isicaba. Okusho ukuthi, uma ubeka nganeno womuntu, ngisho inhlansana yokuthambekela esifubeni ayizindunduma ngeke ubone. Ngokuvamile abantu abanjalo ngisho emahlombe ezibanzi. Kulokhu, kulula ekhiphela up imisipha yesifuba, ngisho ikakhulukazi ngaphandle ngumthwalo ngokwabo ngezinduku giant. Nokho, amazinga amandla emaphephandabeni ebhentshini abantu abanjalo ushiye okuningi okufanele oyifunayo.

Iqembu kwesifuba yesibili sengathi isicaba ezinhlangothini, kodwa lapho libhekwa ohlangothini kubonakala sengathi esifubeni sakhe. Eqinisweni, akuyona - kuba kulesi sigaba ngokuvamile nokumila kuyinkinga. Kodwa abaqeqeshiwe abantu uMthethosisekelo kulula ukwenza izivivinyo ezifana push-ups (ebhentshini cindezela). Lokhu zingachazwa ngezinqubo yokuthi ngenxa ayizindunduma esifubeni trajectory of the izandla iba mfushane.

Ukuze kuqiniswe imisipha yesifuba phezulu esifubeni kufanele ukwenza umzimba elele ebhentshini, le engela ukuthambekela okungase degrees ngaphansi kuka 50. Phakathi izivivinyo ezifana - ebhentshini cindezela barbell, dumbbell ebhentshini cindezela, crossovers. ewusizo kakhulu push-ups, izinyawo emsamo ngaphansi kwazo - ezifana esihlalweni.

Push-ups futhi singaba usizo kabi ukumpompa imisipha esifubeni kwangaphakathi. Ngokushesha kufanele kusho ukuthi lapho push-ups akufanele sizame balukhulume ezifana izinhlobo ayinkimbinkimbi, njenge-push-ups iminwe eziningana, ohlangothini elingaphandle shayela, noma baphoqelele-ups ne ushintsho zoMthetho shayela, ngakolunye uhlangothi - eqinisweni, lezi zinhlobo umzimba, akubona bonke abasubathi ayatholakala, futhi umuntu awukakulungeli ngokuvamile kangcono ukweqa kubo, ukuze sigweme ukulimala isandla. Kungakhathaliseki ukuthi iyiphi inketho eniyenzayo push-ups - ngezibhakela noma nje izintende - ungakhohlwa ukuthi kufanele ukhululekile ukukwenza, ngaphandle kwalokho okudingeke ukuba ushintshe isikhundla izandla, noma ukunciphisa inani push-ups.

Ukuthuthukisa izicubu zangaphakathi kwesifuba, afaneleka kahle njengoba: ofaka, kanye umzimba kule sikhundla ezithandwa ebhentshini - zonke izinhlobo ukucindezela, izintambo dumbbell; izifundo phezu Simulator "Butterfly." Zonke ukucindezela, emishadweni kanye neminye imicikilisho lwenziwa nge imishini eziphawulekayo kodwa ethengekayo isisindo wena. Ngokwesibonelo, ukwenza wirings akufanele bathathe izinsimbi eside kakhulu, futhi esindayo ngawe, ngoba ithathe isikhathi eside kakhulu, uzoba goba namandla izindololwane zakho, futhi umsebenzi ngeke ngikunike lutho inzuzo. Ngaphezu kwalokho, kuye ngokuthi ezingeni lakho ukuqeqeshwa, kangcono ukuqala, leso bekungekhe kuholele ukukhathala okukhulu ngokomzimba nokuqeqesheka sithuthukiswe okuyokwenzeka ekuphileni kamuva. A ezihlukahlukene ukucindezela kuhle ukuthi kanyekanye ukuqeqesha zonke izingxenye esifubeni, kuhlanganise ephansi imisipha yesifuba. Okunye umzimba nethonya emincane.

Ukuze uthole umphumelo engcono, Suck imisipha yanjalo yangaphakathi kwesifuba nesifuba engenhla. Kodwa bayakhohlwa phansi, futhi, hhayi zinkulu.

Ukuze "ukugcwalisa" imisipha engaphansi, enze ebhentshini ukucindezela nge eyehlelayo wezidingo ehlezi ebhentshini - isandla ubambe kuheleza eliphezulu dumbbell, isikhundla waqonda phambi kwakhe, esabaduvise esifubeni ezingeni. Ibheke ngesikhathi izindololwane, ukuhambisa yingalo aphansi ohlangothini imiphetho esifubeni ke qondanisa futhi.

Kufika kufanele uqale nge ejwayelekile, elula isethi ejwayelekile. Bese uya ku-inhlanganisela ukuba ungaguli kakhulu, ukuthuthukisa elingenhla, kwangaphakathi, imisipha pectoral aphansi.

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