Ukuzivocavoca ngemisipha ye-pectoral ku-gym. Ukuzivocavoca ukupompa imisipha ye-pectoral

Wonke umuntu osebenza ehholo lezemidlalo, uyakwazisa izinkomba zobuhle nezamandla okufinyelele kuwo umsebenzi onzima. Ukuthuthukiswa okuvumelanayo kohlelo lonke lwezinsimu, kubalulekile ukukhetha isethi esifanele sokuzivocavoca, landela isimiso nsuku zonke futhi ugcine umbuso wokulala.

Ngesikhathi esifanayo, wonke amaqembu omzimba kufanele anikezwe ngokucophelela. Ezinye zazo zifanelwe kakhulu, kanti ezinye zingaphansi, njengoba ukuthuthukiswa kwazo kwenzeka emazingeni ahlukene. Ukusebenzisa imisipha ye-pectoral yingxenye ebalulekile yenqubo. Yikuphi ukuvivinya umzimba kwemisipha ye-pectoral ku-gym kungasetshenziswa ukufeza lo mgomo?

I-Breast Press

Ngamanye amaphupho amantombazane aphethwe isifuba esikhulu nesifuba esikhulu. Lapho beza ejimini, bonke abafika kuqala kuqala ukugibela ebhentshini lokunyathelisa ibhentshi. Eqinisweni, lokhu kuvivinywa kuyona ephumelela kakhulu ekusebenziseni hhayi kuphela imisipha ye-pectoral, kodwa futhi yonke into ephezulu ye-torso. Iningi labantu lenza okungalungile. Ake sicabangele izinhlobo eziningana zalesi sivivinyo futhi sibone ukuthi yiziphi izinhlobo zomfutho we-muscle ezihileleke kakhulu kunendlela ngayinye ye-bench press.

Ibhentshi Cindezela Ibhentshi Elingcwele

Ake siqale ukuhlola kwethu lo msebenzi ukuze siphume imisipha ye-pectoral ngencazelo yesimo sokuqala. Umgijimi uzobuyela emuva ebhentshini elilinganiselwe. Kubalulekile ukuqapha ukuqhubeka kwamaphuzu amathathu: i-scapula nezintambo kufanele zihlale ebhentshini kulo lonke umsebenzi, futhi imilenze akufanele idilizwe phansi. Ngemva kokuthatha isikhundla sokuqala, umgijimi uthatha i-barbell ngokubamba kancane kunamahlombe. Ngemuva kokuphefumula okujulile, udinga "ukuphula" ibha kusuka kokuthunyelwe bese uyinciphisa ukuya ezingeni lesifuba ngenkathi ulawula ukuhamba. Okulandelayo, isigaba sebhentshi siqala isikhundla sezingalo ezikhishwe, emva kwalokho okulandelayo kulandela ukuphuma.

Lolu hlobo lwamabhentshi ovela ebhokisini alukhulumi nje kuphela emisipha ye-pectoral, kodwa futhi isebenzisa i-triceps, isisindo sangaphambili se- deltoid muscle, nabanye.

Yini okufanele ikhunjulwe lapho wenza ibhentshi ucindezela ebhentshini elilinganiselwe?

Ukuthola umphumela, ukwenza izivivinyo zokupompa imisipha ye-pectoral, kubalulekile ukulandela ngokuqinile inqubo yokusebenzisa nokuphepha kwemithetho. Nazi ezinye izinto okufanele uzikhumbule lapho wenza ucingo lwesifuba:

• Ukubamba okuqinile kubalulekile. Sebenzisa ithuluzi elikhethekile lokuthuthukisa ukunamathela kwezintende zezandla entanyeni noma ukusebenzisa amaglavu ebhizinisini lokunyathelisa. Kubalulekile ukuvikela izikhali zakho emonakalweni. Ungabeki izandla zakho noma usebenzise ama-bands agqinsiwe ukuze uwasekele.
• Inhloko kufanele icindezelwe ebhentshini njengokuqinisa ngangokunokwenzeka;
• Kubalulekile ukwakha "ibhuloho". Lo mphumela udalwe ngokugubha ngemuva, lapho amahlombe namapayipi ehlombe ehlala ebhentshini. Lokhu kufezekisa ukulinganisa okuncane kwamathambo, kuhilela ingxenye ephansi, enamandla yesifuba futhi iqinisekisa ukuphepha kwemisipha yehlombe.
• Izinyawo ezinyawo kufanele zibe yindawo yonke ukuma phansi, okuzoqinisekisa ukuthi ukuzinza komzimba kuzinzile.

Ukusebenzisa iseluleko esinjalo nokunamathela ngokuqinile emkhatsini wezinqubo ezidingekayo, uzobona ukuthi ukuvivinya umzimba kwemisipha ye-pectoral ku-gym kuyokwenza umphumela ocacile kakhulu.

Cindezela ibha ebhentshini elithambekele

Ukuzivocavoca okunjalo ukuqinisa imisipha ye-pectoral nakho kuyasiza emahlathini okuthiwa i-clavicle, i-deltoid, i-triceps kanye ne-anterior dentate iqembu lama-muscle fibers. Lolu hlobo lomshini wesifuba lufana nokuchazwa kwangaphambilini, kodwa kukhona futhi umehluko. Ngeke sibheke ukufana, kodwa nje sibheke indlela yokwenza lokhu kuvivinya ukuqinisa imisipha ye-pectoral.

Isici esiyinhloko ekwenzeni umshini wokunyathelisa ebhentshini ebhentshini elithambekeleyo liyi-angle yokuhamba kwayo. Kumele kube phakathi kuka-50 no-60 degrees. Uma lesi sibonakaliso sidlulile, kunengozi yokulimala noma ukudala ukucindezeleka okukhulu emisipha ye-deltoid. Esikhundleni sokuqala, ukubopha kumele kufane kunamahlombe. Ngemva kokukhipha ibha kusuka kokuthunyelwe, udinga ukwehlisa ibha kuze kube sezingeni le-collarbone. Ngemuva kwalokho, ungenza ucingo esikhundleni sezandla ezithunyelwe.

Cindezela induku ebhentshini nge-backward slope

Ukuzivocavoca okunjalo emisipha ye-pectoral ku-gym ikakhulukazi kubandakanya izingxenye eziphansi zazo. Ngaphezu kwalokho, uma kwenziwa, ama-triceps nama-deltas afundiswa kahle. Ngenxa yalokhu kuvivinya umzimba, ungakha ngokucacile umgudu wesifuba esingaphansi. Le ndlela "yokulungisa" isibalo sakho uvame ukusetshenziswa ngama-bodybuilders ochwepheshe. Umshini onobhentshi nge-slope ephindaphindiwe uphinde ufeze ukuthungwa okuphezulu kwemisipha ye-pectoral, eyenza ikwazi ukuqina futhi ikhuthaze intuthuko.

Ukwenza lo msebenzi emisipha ye-pectoral e-gym, udinga ukuhlala ebhentshini ngomsele ongemuva wama-degree angama-30. Ububanzi obuhle bokubamba buncane kakhulu kunamahlombe. Ukuze kube lula, kungcono ukuthi intamo ikhonjwe umlingani, emva kwalokho, emva kokukhipha, unganciphisa ibha phansi emisipha ye-pectoral. Ngemuva kokuthinta kancane umzimba, kufanele wenze umshini wokuqala.

Ukuzivocavoca ngesisindo sakho

Yiziphi izenzo zokuphambanisa imisipha ye-pectoral, uma ungenayo i-barbell noma usengumqali? Kwamanye amahholo ezemidlalo, ama-rack ahlale ehlala "ngabathile" abanokuhlangenwe nakho, ngakho-ke abaqalayo bavele nje bangaqedi. Ngaphezu kwalokho, uma isimo somuntu esisezingeni eliphansi, kufanele uqale ulungise umzimba wakho ukuze usebenzise umzimba ngamagobolondo.

Ukuzivocavoca ngesisindo sakho kubaluleke kakhulu kubaqalayo ngesinye isizathu. Njengoba uyazi, ukwanda okukhulu kwe-muscle mass kubhekwa ngaphansi kwemithwalo eyingozi. Ngesizathu esifanayo, abagijimi balimala. Ngenxa yokuqeqeshwa kwesisindo sakhe, kuyoba lula kumdlali ukuba agweme umonakalo, okubaluleke kakhulu ekuqaleni kwesigaba sokuqeqesha iminyaka eminingi.

Amapush-ups kusukela phansi

Abanye abasebenzisa ukuphambanisa imisipha ye-pectoral bangenziwa ngisho nasekhaya. Isibonelo, ama- push-ups avela phansi. Ukuze kusetshenziswe kahle lo msebenzi, kudingeka ubeke izandla zakho phansi, uzibeke kabanzi kunamahlombe akho. Bese uthatha umoya ojulile bese usondela esifuba phansi. Ngemuva kwalokhu, kubalulekile ukuphuma endaweni yokuqala bese uphumelela.

Kungase kubonakale ukuthi ukuzivocavoca okunjalo kulula futhi akusizi kahle, kodwa akunjalo. Ngaphezu kwalokho, kuye ngokuthi isikhundla somzimba, umthwalo uzohanjiswa emaqenjini ahlukahlukene. Isibonelo, uma ubeka imilenze yakho ephakeme kancane, umthwalo obonakalayo uzoqondiswa esifubeni esingenhla. Futhi uma uphakamisa isibani, khona-ke ingxenye ebalulekile yomsebenzi kuyodingeka yenza ingxenye engezansi yemisipha ye-pectoral.

I-Push-ups emiphakathini engalingani

Ukuzivocavoca okuphumelelayo nakakhulu ukuqeqesha imisipha ye-pectoral yizingcindezi ezithandweni ezingalingani. Uma kwenziwa, kungenzeka ukufaka imithwalo ngokufaka i-load kumkhono wezemidlalo. Ngenxa yalokhu kuvivinya umzimba, imisipha ye-pectoral iyanwebeka kakhulu.

I-mechanics yomsebenzi ilula. Isikhundla sokuqala ukuma ngezandla ezihlangene. Nge-inhalation, udinga ukwehlisa umzimba wakho ngokuphansi ngangokunokwenzeka, bese ubuyela esimweni saso sokuqala. Napha, futhi, kukhona amacebo. Kusukela esikhundleni se-torso kuyoxhomeka ukuthi yiliphi iqembu lemisipha elihilelekile ngaphezulu. Ukuqeqesha isifuba, udinga ukwakha umthamo phambili, futhi usebenze ngaphezulu kwe-triceps, kufanele unike umzimba umzimba ophezulu kakhulu.

Ukusetshenziswa kwama-dumbbells

Ama-dumbbells afanele ukufeza ngamazwi abo okusiza ukuqinisa imisipha ye-pectoral. Ungenza umshini wokunyathelisa, ukuzalanisa, kanye nokuqondiswa kwesitayela se "pullover". Abamele abaningi bezemidlalo yamandla ngokuvamile emva kwebhethri ye-barbell benomkhuba wokuzikhandla kwe-dumbbell ukulima ezinhlangothini. Ukuzivocavoca okunjalo kusiza ukwelula imisipha ye-pectoral ngangokunokwenzeka futhi kwenze ukuba bakhule ngokushesha. Ngaphezu kwalokho, njengoba kuphawuliwe ngenhla, lesi siphuthumayo sithuthukisa ukuqina nokuqina kwamagundane emisipha. Ngokuvamile yizimbumbulu ezithatha indawo ye- simulators emisipha ye-pectoral yabesifazane. Ukusebenzisa kahle kwabo kuzosiza abamele abesilisa ababuthakathaka ukuthi bafinyelele imiphumela, ngoba beza ku-gym. Kubalulekile ukukhumbula ukuthi noma yikuphi ukuvivinya umzimba kufanele kwenziwe ngaphansi kokuqondiswa komqeqeshi.