Amapuleti wesifuba anamandla ayisici sanoma yimuphi umgijimi onzima. Futhi ungaphinda unomphela ngokubaluleka kokupompa umzimba wonke - iningi labaqalayo lithembele ikakhulu ebhandeni lehlombe. Ukuzivocavoca kwemisipha ye-pectoral ejimini enikezwe esihlokweni kuzosiza ukudala imisipha emikhulu futhi emihle. Ukunyakaza nezakhiwo zenzelwe amadoda, kepha amantombazane anconywa futhi ukuthi asebenzise "ama-classics" ukwakha isibalo esivumayo nesihehayo.
Amathiphu Wokuzivocavoca Gym
Isu elijwayelekile lokusebenza ejimini kufanele lincike ekuqondeni izingqinamba zobuchwepheshe kanye nokuhlolwa okwanele kwesimo sakho somzimba.
Ukuze wenze izinto, landela le mihlahlandlela yochwepheshe:
- Okuza kuqala kunikezwa izivivinyo zesifuba eziyisisekelo ejimini. Imisipha yakhiwa ngokunyakaza okuhlangene okubandakanya amaqembu amaningi emisipha ngasikhathi sinye. Ngosizo lokuzivocavoca okwedwa, imisipha ipholile, izindawo ezithile zenziwa ngokuningiliziwe (imisipha ye-pectoral ihlukaniswe yaba izingxenye ezingaphezulu, eziphakathi neziphansi).
- Isisekelo kufanele senziwe ekuqaleni kokuzivocavoca nokunyakaza ekugcineni.
- Ngokuvamile, inani lokuzivocavoca "isifuba" masonto onke (uma usebenza ngokuhlukana) lingu-1. Kuvunyelwe izikhathi ezimbili ngesonto kubadlali abanesipiliyoni abagxile kuleli qembu lezicubu. Kepha lapha, okungenani izinsuku ezintathu kufanele zidlule phakathi kohambo lokuya ejimini - imisipha idinga ukubuyiselwa.
- Inani lezindlela nokuphindaphinda liyahlukahluka futhi kuya ngezinhloso namakhono omdlali. Okunconywayo okujwayelekile kungukuzivocavoca okungu-2-5 kokuzivocavoca okukodwa kwamasethi ama-3-4, ngakunye okunezimpinda eziyi-8-15. Kodwa izivivinyo zamukelekile lapha - ezinye zikhula kusuka "kumpompo", ezinye zidinga indlela enamandla.
- Abasubathi abaningi banendawo yesifuba engenhla, ngakho-ke akufanele wenze konke ukuzivocavoca ebhentshini elijwayelekile ngaphandle kokuthambekela.
- Lapho uqeqeshwa nge-barbell, sebenza ngobubanzi obuhlukile bokubamba. Ngokubamba okubanzi, izindawo ezingaphandle zesifuba zilayishwe kakhulu, ngokuncipha kwendawo yezingalo, umthwalo uya esigabeni sangaphakathi, ukumiswa okuncane kakhulu kwezingalo akusasenzi isifuba, kepha ama-triceps.
- Lapho wenza noma yikuphi ukuzivocavoca umzimba, qiniseka ukuthi izindololwane zigobile kancane phezulu, ngaphandle kwalokho kunengozi enkulu yokulimala. Iphinde inyuse ukugxila ekusebenzeni kwesifuba kunama-triceps.
- Ngaphambi kokwenza izindlela zokusebenza, kufanele ufudumale kahle ngesisindo esincane, esithuthuka kancane kancane. Ngaphandle kwalokho, ukulimala akunakugwemeka. Ngaphezu kwalokho, imisipha engafudumele ngokwanele ayikwazi ukuthola imiphumela ephezulu.
Ukuzivocavoca okuhle kakhulu kwe-pectoral
Lezi zivivinyo zesifuba ejimini ziphakathi kokuhamba phambili kwesizathu. Kunezivivinyo ezingaphezu kwekhulu zepectoral zokuzivocavoca. Kepha ekuthuthukiseni imisipha, leyo enikezwe kulesi sihloko yanele impela.
Kodwa-ke, ukulandela uhlelo lokuzibamba kakhulu nakho akusebenzi - isifuba esilinganiselayo siwumphumela wokuhlukahluka kokuqeqeshwa. Sikukwazisa ukuthi usebenzise konke ukunyakaza okuchaziwe (kunjalo, hhayi kokuzivocavoca okukodwa). Futhi kuyinto efiselekayo ukufaka okuthile kwakho kuhlelo.
Ukucindezela kwebhentshi
Ukuzivocavoca okuyisisekelo nokuyisisekelo. Njengomthetho, kwenziwa kuqala, kepha ukuletha izindawo ezisilelayo engqondweni kungasho ukufaka esikhundleni sokucindezela okuvundlile ufake ezinye izikhundla kule nkimbinkimbi. Kuphela ku-Powerlifting umshini webhentshi ongenakushintshwa. Ngomsebenzi ojwayelekile emisipheni ye-pectoral, ungayikhipha ohlelweni. Ngosizo lwale nhlangano, imisipha iyakhula futhi amandla akhula kakhulu.
Umshini we-barbell wakudala unconyelwa abaqalayo. Le ndlela ilula impela, kepha kungathatha iminyaka ukuqonda kahle ama-nuances ezobuchwepheshe.
Isikimu sokwenza:
- Isikhundla sokuqala (i-IP) silele ebhentshini, ibha imiswe ngaphezu kwamehlo endaweni ephakeme ngenhla nje kwezihlakala ngezingalo eziqondisiwe, izindwani zamahlombe ziyahlanganiswa, ukhalo nengemuva kucindezelwe ebhentshini, iqolo elingezansi ligobile kancane (kodwa hhayi kakhulu, awudingi ukugoba, njengoba Powerlifting), imilenze ihlale ngokuqinile phansi ngonyawo lonke.
- Bamba ibha ngendandatho eqondile (izintende kude nawe, yonke iminwe). Susa i-barbell kuma-rack - ekuqaleni, ibha kufanele ibe sezingeni lesifuba sakho esingenhla. Izingalo zibanzi ukwedlula amahlombe, kepha isikhundla sazo sincike kubude bazo nezinhloso zokuqeqesha - kuzofanele uzame ngobubanzi bokubamba.
- Ngenkathi uhogela, ngobumnene nangaphansi kolawulo wehlise umgoqo esifubeni endaweni engaphezulu nje kwezingono. Ibha kufanele iwuthinte kancane umzimba. Akunasidingo sokwenza i-bounce.
- Emoyeni onamandla, cindezela i-projectile up. Awudingi ukugoqa izindololwane zakho kuze kube sekugcineni, khona-ke isifuba sizoba nokungezwani kuyo yonke indlela. Kepha ungenzi i-amplitude ibe mfushane kakhulu.
Kubaluleke kakhulu "ukubamba" ukunyakaza. Ukusebenza komshini wokucindezela ibhentshi namandla okugcina nomphumela wokwakha umzimba kuncike kulokhu. Udinga ukucindezela, uqale ngemilenze - umzamo udluliselwa kusuka ezinyaweni kuya kumalati futhi kusukela emuva kuye ezingalweni nasesifubeni.
Ukucindezela kwe-Dumbbell ebhentshini eliqondile
Kuyafana nokuvivinya okwedlule. Umehluko ukuthi kulokhu kuqiniswa imisipha eqinisayo. Uma ucindezela i-barbell, i-projectile izinzile ngokwengeziwe, ngakho-ke asikho isidingo sokuqiniswa okwengeziwe. Ngaphezu kwalokho, umshini we-dumbbell ukuvumela ukuthi welule ngokuqinile imisipha ye-pectoral. Uma ibha ihlala ku-sternum futhi ingavumeli ukufeza ubukhulu obudingekayo, amagobolondo ambalwa asusa lo mkhawulo, okuvumela ukuthi wehlise izingalo kancane kancane.
Le nqubo iyafana. Ekuqaleni, ama-dumbbells athathwa phansi, bese ebekwa amile ngezinyawo (endaweni yokuhlala) bese ehlelwa ebhentshini kanye namagobolondo, ngenkathi ewakhama. Uma ama-dumbbells elula, ungakwenza ngokuhlukile, kepha ngama-dumbbell asindayo awusebenzi ukusebenza ngokuhlukile.
Izinga lokwelula ama-pectorals - kuze kube seqophelweni lomngcele wokungahambi kahle. Phezulu, amagobolondo aseduze komunye nomunye, awudingi ukuwashaya.
Ngemuva kokuphothula indlela, amagobolondo aphonswa phansi esuka endaweni ethambekele. Kepha lokhu kufanele kwenziwe ngokucophelela ukuze ungaze welule ngokweqile imisipha futhi ulimaze nemisipha.
Ukucindezela kwebhentshi ku-engeli
Kunezinketho ezimbili zalokhu kuvivinya umzimba - ukucindezela kwebhentshi ngokuthambekela phezulu naphansi. Esimweni sokuqala, umthwalo omkhulu uwela esifubeni esingenhla nakuma-deltas angaphambili. Ngomthambeka ongemuhle, indawo engezansi yemisipha ye-pectoral iyakhula. I-engeli enyakazayo ingama-degree angama-30-45 ohlangothini olulodwa noma kolunye. I-engeli enkulu ayinconyiwe njengoba isusa umthwalo eqenjini lemisipha eliqondisiwe liye kuma-deltas.
Isu lokwenza umshini "ophezulu" nge-barbell:
- I-IP - ibha isezingalweni eziqondisiwe ngenhla kwamakhola, ngemuva nangesinqe kucindezelwe ngokuqinile ebhentshini, imilenze ihlale phansi ngokuqinile ngonyawo lonke.
- Njengoba uhogela, yehlisa kancane ibha iye phezulu kwesifuba sakho, ngaphansi kwamakhola.
- Njengoba ukhipha umoya, buyisela i-projectile ku-PC ngomzamo onamandla.
© Makatserchyk - stock.adobe.com
Indlela yokwenza umshini "ophansi" nge-barbell iyafana. Kulokhu, ibha yehliselwa esifubeni esingezansi. Imilenze imiswe ngamasondo athambile.
© Makatserchyk - stock.adobe.com
Ungayenza futhi le mishini (njengasebhentshini ngaphandle kokuthambekela) kuSmith simulator:
© Izithombe ze-Odua - stock.adobe.com
Hlanganisa ukucindezela kwe-dumbbell
Ukuzivocavoca kwe-Dumbbell pectoral ejimini kufaka inqubo efanayo. Njengaku-barbell, ungakwazi futhi kufanele uqeqeshe ebhentshini ngokuchema okuhle nokubi.
Kunconywa ukuthi kushintshwe ama-engeli ngaphakathi kweseshini efanayo. Isibonelo, qala ngokwenza umshini wokucindezela ibhentshi, bese ubeka ama-dumbbells ebhentshini lokuthambekela. Lokhu kuzosebenza yonke imisipha emikhulu ye-pectoralis.
© Makatserchyk - stock.adobe.com
Idiphu emabhaleni angalingani
Ukunyakaza okubaluleke kakhulu okungenziwa hhayi ejimini kuphela, kepha nasekhaya. Benza ama-push-up kumigoqo engalingani ngesisindo sabo nangezisindo ezingeziwe. Ibanga phakathi kwezinsizakalo kufanele libe banzi kancane kunamahlombe. Ibanga elengeziwe lenza ukuzivocavoca kube okuhlukumezayo, kuyilapho ibanga elincane liguqula ukugcizelela kuma-triceps.
Kwabaqalayo emaqenjini okuzivocavoca umzimba, kune-simulator ekhethekile - i-gravitron, lapho ungenza khona ama-push-ups nge-counterweight, okwenza kube lula ukwenza:
© Makatserchyk - stock.adobe.com
Amakhono:
- IP - kumigoqo engalingani ezingalweni ezeluliwe. Kwabaqalayo nabagijimi abasebenza ngesisindo esingeziwe, kunconywa ukusebenzisa izesekeli zemilenze zokuphakamisa ku-SP.
- Njengoba uhogela, yehlisa phansi bese utshekisa kancane umzimba wakho phambili. Yehlisa ezingeni lapho amahlombe akho acishe afane phansi. Ukuthambekela komzimba kuphoqelekile - kuphela kulokhu kuhlukahluka imisipha ye-pectoral elayishiwe (ngokuthambekela okuncane, imisipha ye-triceps yomsebenzi wehlombe).
- Njengoba ukhipha umoya, buyela ku-PI. Kungenzeka futhi ukuthi ungelule ngokugcwele amalunga endololwana.
Kubalulekile ukwehla ngokushelela. Lapho uphonsa, ungawenzi ngokweqile nge-amplitude. Kepha akukufanele ukwenza okuncane kakhulu - ukuphakama okunganele, futhi, kufana nokuhambisa umthwalo ku-triceps. Awudingi ukucindezela izingalo zakho esifubeni sakho.
Kungcono ukuqala ukuqeqeshwa ngesisindo esingeziwe ngemuva kokuthi wenze ukuphindaphinda okungu-15-20 ngaphandle kwezisindo ngaphandle kwezinkinga.
Cindezela ku-simulator
Iningi lamajimu linemishini ekhethekile yemisipha yepectoral, lapho kwenziwa khona umshini wokucindezela ibhentshi phambi kwakho. Lokhu futhi kubhekwa njengokuzivocavoca okuyisisekelo, kepha kufanele kwenziwe ngemuva kokunyakaza kwebarbell, dumbbell, nokufana kwebha.
Le ndlela ilula ngokwanele:
- Lungisa ukuphakama kwehhanisi ukuze kugxilwe ku-pectoralis hhayi kuma-deltas.
- Layisha umshini ngama-pancake ezinhlangothini zombili. Hlala phansi umhlane wakho ucindezelwe uqinile ezinyaweni zakho.
- Njengoba ukhipha, khama izibambo ze-simulator, awudingi ukunweba ngokugcwele izindololwane zakho. Zama ukugxila esifubeni sakho, ungasebenzisi ama-triceps akho.
- Ngenkathi uhogela, buyela kahle endaweni yokuqala, kepha ungangqongqozi ekubambeni.
© Makatserchyk - stock.adobe.com
Kwezinye izindawo zokuzivocavoca umzimba, i-simulator ingabonakala kanjena:
© Makatserchyk - stock.adobe.com
Imininingwane yesandla ku-crossover
Lokhu kungukuzivocavoca okwedwa okunengqondo kuphela ngemuva kokufinyelela kumanani athile. Abaqalayo bavame "ukuhlasela" ama-simulators, bengazinaki isisekelo. Akulungile - awukwazi ukubumba nokupholisha okungekho. Kepha ukusebenza ku-block kungabuye kwelulekwe ama-neophytes, uma engajahi amavolumu emisipha, kepha mane ulwele ithoni egcwele yemisipha.
Imininingwane yezingalo ichaza imisipha futhi igxila kakhulu ezifundeni eziphakathi neziphansi zesifuba (yize lokhu kuncike esimweni sezingalo - ngaphezulu noma phansi). Ukuzivocavoca okuyinhloko - ukuma - kuthuthukisa indawo engaphandle. Inketho engajwayelekile - ukulala phansi - yenzelwe indawo yangaphakathi.
Isu lokwenza ukunyakaza okumile kusuka kwizibambo ezingenhla:
- I-IP - imi phakathi kwamabhulokhi, izingalo ezihlukanisile zibambe izibambo ze-simulator, umzimba uthambekele phambili kancane, imilenze ihlukaniswe ububanzi bamahlombe. Izingalo zigobeke kancane endololwaneni.
- Ngokukhipha umoya, hlanganisa izandla zakho ngangokunokwenzeka bese ubamba lesi sikhundla imizuzwana engu-1-2.
- Buyisela ngokushelela ku-IP.
© Makatserchyk - stock.adobe.com
Endabeni yokwenza ukuzivocavoca kusuka kwizibambo ezingezansi, izingxenye ezingaphezulu zesifuba zibandakanyeka kakhulu:
© Makatserchyk - stock.adobe.com
Isu lokwenza ukunyakaza kwamanga (ibhentshi likhona phakathi kwamabhulokhi):
- IP - ilele ebhentshini, izandla zibambe izibambo, zigobile kancane.
- Hlanganisa izandla zakho bese ubamba lesi sikhundla imizuzwana engu-1-2.
- Buyela ku-IP ngaphansi kokulawulwa.
© Makatserchyk - stock.adobe.com
Zama ukulayisha ijoyinti lendololwane ngangokunokwenzeka. Lokhu kungenye yezivivinyo zepectoral zamadoda ejimini, lapho ungadingi ukuxosha izinsimbi ezinkulu. Uma imishini yenziwa ngazo zombili izitayela eziphindaphindayo nezamandla, khona-ke imininingwane yenziwa kuphela kwimodi yokudonsa.
Okukhethekile kwe-crossover ukuthi i-simulator ilungele wonke umuntu: abasubathi abaphambili, abaqalayo, abagijimi abalulama ekulimaleni, amantombazane.
Imininingwane ku-simulator "Butterfly"
Elinye igama lesimulator nguPeck-Deck. Ukunyakaza kufana nokuzivocavoca okwedlule, kepha lapha kwenziwa ngokuhlala ngaphandle kokugoba.
Le ndlela icishe ifane - udinga ukuletha ngokushelela izandla zakho phambi kwakho lapho ukhipha umoya, ulibala imizuzwana engu-1-2 bese ubuyela endaweni yokuqala elawulwayo.
© Makatserchyk - stock.adobe.com
Ukubeka dumbbells amanga
Kungenziwa kokubili ebhentshini elijwayelekile nasebhentshini elinciphisayo. Ukugcizelelwa kudluliselwe endaweni ehambisanayo ye-pectoralis enkulu. Kubhekwa njengokuzivocavoca okuhlukanisiwe futhi kusebenza kahle ngokwelula imisipha yepectoral ekugcineni kokuzivocavoca. Asikho futhi isidingo sokujaha isisindo.
Le ndlela imi kanje:
- Isikhundla sokuqala silele phansi, ama-dumbbells akhanyisiwe, ukubambelela akuthathi hlangothi, okungukuthi, izintende ziqondiswe komunye nomunye.
- Ngenkathi uhogela, zisakaze ngobumnene ezinhlangothini ziye ekhoneni elinethezekile. Abanye ngasikhathi sinye baqaqa ama-dumbbell kude nabo.
- Ngenkathi uhogela, buyela ngokushelela ku-PI ngenxa yokuncipha kwemisipha ye-pectoral.
© Makatserchyk - stock.adobe.com
Endabeni yebhentshi elithambekele, inqubo iyafana:
© Makatserchyk - stock.adobe.com
Hlanganisa i-Dumbbell Pullover
Lesi ngesinye sezivivinyo ezingavamile. Ngokungafani ne-pullover ebhentshini eliqondile, ukuthambekela kunciphisa ukubandakanyeka kwama-lats. Inhloso enkulu yalokhu kuhamba ukulayisha indawo engenhla yesifuba. Lokhu kungenye indlela yokucindezela ebhentshini elingaphezulu. Kepha ngokungafani nalokhu kwamuva, lapho kwenziwa i-pullover, ama-delta angaphambili awasizi imisipha yepectoral.
Inqubo yokwenza:
- I-IP - ihleli ebhentshini, ngemuva kwayo kunomthambeka ophakeme wama-30-45 degrees, zombili izandla ziphethe i-dumbbell ngolunye uhlangothi ngaphezu kwekhanda. Izingalo zicishe zanwetshwa ngokuphelele - izindololwane zigobile kancane ukuphepha.
- Yehlisa i-dumbbell ngemuva kwekhanda lakho ngaphandle kokugoba izingalo zakho. Iphuzu lokugcina isikhundla sokunwebeka okuphezulu kwemisipha ye-pectoral, ngenkathi kungafanele ilethwe emizweni ebuhlungu.
- Buyisela izandla zakho kwi-PI.
Ukuhlolwa ngama-engeli we-backrest kuzofaneleka lapha. Kubalulekile ukukhetha i-engeli lapho amandla we-voltage endaweni eqondiwe ezoba phezulu.
Uhlelo lokuqeqeshwa kwemisipha yePectoral ejimini
Kusasele ukuthola ukuthi ungayipompa kanjani imisipha yepectoral ejimini ngokushesha nangokuphepha ngangokunokwenzeka - okuyinkimbinkimbi ukukhetha ukuze kuzuzwe umphumela omuhle.
Inketho yokuqala inhlanganisela yakudala yesifuba kanye ne-triceps yokuhlukaniswa kwezinsuku ezintathu (isifuba + i-triceps, i-back + biceps, imilenze + amahlombe):
| Ukuzivocavoca umzimba | Izindlela | Ukuphindaphinda |
| Ukucindezela kwebhentshi | 4 | 12,10,8,6 |
| Cindezela u-Dumbbell ebhentshini elinentaba ephezulu | 3 | 10-12 |
| Uhleli Cindezela | 3 | 12 |
| Imininingwane ku-crossover | 3 | 12-15 |
| Ukucindezela kwebhentshi laseFrance | 3 | 12 |
| Donsela kubhulokhi ngentambo phansi | 3 | 12-15 |
Inketho elandelayo ifanele abasubathi abanesipiliyoni abadinga ubuchwepheshe besifuba. Lolu hlelo lwenzelwe ukuzivocavoca isifuba kabili ngeviki. Esokuqala sihlose ukusebenza isifuba esingenhla kanye ne-deltas. Okwesibili ukugcizelelwa kwezigaba eziphakathi neziphansi nama-triceps. Imisipha yangemuva neyemilenze kusetshenzelwa kokunye ukusebenzisa oku-2 ngemodi yokusekela.
Ukuzivocavoca 1:
| Ukuzivocavoca umzimba | Izindlela | Ukuphindaphinda |
| Ukucindezela kwebhentshi ebhentshini elikhuphukele phezulu | 4 | 8-12 |
| Cindezela u-Dumbbell ebhentshini elinentaba ephezulu | 3 | 10-12 |
| Ukuhlelwa ebhentshini elifanayo | 3 | 12-15 |
| Uhleli ucindezela i-dumbbell | 3 | 12 |
| I-broach ebambelele ebanzi | 3 | 12 |
| Mahi emi ezinhlangothini | 3 | 15 |
Ukuzivocavoca 2:
| Ukuzivocavoca umzimba | Izindlela | Ukuphindaphinda |
| Ukucindezela kwebhentshi | 4 | 12,10,8,6 |
| Ukucindezela kwebhentshi likaDumbbell ngokuthambekela phansi | 3 | 10-12 |
| Idiphu enesisindo esingeziwe | 3 | 12 |
| Ukubeka dumbbells amanga | 3 | 12-15 |
| Bahleli abezindaba baseFrance | 3 | 12 |
