Ukuzivocavoca kwe-Pectoral: ukubuyekezwa kokuhle kakhulu nangempumelelo * Isiphambano

Ukuthuthukiswa kwemisipha ye-pectoral (pectoral) kubalulekile ekuqeqesheni noma yimuphi umgijimi. I-nuance eyinhloko ukuthi umuntu cishe akazisebenzisi emisebenzini yansuku zonke ngenxa yezici zokuphila zanamuhla. Ngakho-ke, egumbini lokuqeqesha, ukumpompa imisipha ye-pectoral kuyinto ebaluleke kakhulu: ngaphandle kwalezi zivivinyo, akunakwenzeka ukwakha umzimba othuthukile.

I-anatomy ejwayelekile

Isifuba siyinkimbinkimbi ephelele yemisipha emikhulu emincane nemincane. Ngosayizi, zingezesibili kuphela ngemuva nasemilenzeni. Ngakho-ke, izivivinyo zemisipha ye-pectoral zifakiwe ezintweni ezintathu zegolide.

Isakhiwo uqobo lwaso sisho ukwahlukaniswa ngamaqembu amakhulu amabili (i-pectoralis ezinkulu nezincane) nokunye okwengeziwe (i-coracohumeral, i-anterior dentate, njll.), Ezihlukaniswe ngokujwayelekile zibe izingxenye:

phezulu kwesifuba;
maphakathi;
ngezansi.

Kukhona nokuhlukaniswa okunemibandela okwengeziwe okuba yimisipha yesifuba sangaphandle nangaphakathi, kepha lezi izingxenye kuphela zomsipha owodwa - i-pectoralis enkulu.

Ngokuvivinya umzimba kanye, akunakwenzeka ukufeza ukupompa okulinganiselayo nobuhle obubukwayo... Umsebenzi wayo yonke imisipha emincane nemikhulu kuleli qembu ukuletha isandla emzimbeni, ukusiphendulela ngaphakathi.

Amaphutha okuqeqesha

Ukuzivocavoca kwesifuba sekuzuze ukuthandwa kabanzi ngenxa yokusebenza kwaso. Kepha ngasikhathi sinye, abantu benza amaphutha ajwayelekile avimbela ukukhula kwamandla aleli qembu:

Iphutha # 1. Isisindo somjaho. Ngaphandle kokuthi imisipha ye-pectoral isabela kahle ekusebenzeni ngezisindo ezinkulu, kubalulekile ukukhumbula ukuthi kukho konke ukuzivocavoca okuyisisekelo ingxenye ehloniphekile yomthwalo ithathwa yi-triceps ne-deltas. Ngakho-ke, kungcono ukusebenzela isifuba ngenqubo ephelele nezisindo ezingaphansi kancane.
Iphutha # 2. Kusetshenziswa umshini webhentshi kuphela. Ngokwesiko kubhekwa njengokuzivocavoca okuhle kwemisipha ye-sternum. Noma kunjalo, lokhu akulona iqiniso impela. Okufanelekile, yengeze ngezakhiwo futhi uqiniseke ukuthi usebenza emabhentshini anemithambeka ehlukene.
Inombolo yephutha 3. Ukushaya. Kukusiza ukuthi uphakamise izinsimbi kalula futhi, ngokufanele, wenze ama-reps amaningi. Kodwa-ke, ngesikhathi sokushaya, into efuthayo inciphisa ubunzima emisipheni yepectoral futhi inyuse ubungozi bokuphambuka nokulimala.
Iphutha # 4. Abaqeqeshi bangabantu ababuthakathaka. Abaqeqeshi banezinyawo ezihleliwe ezingekho ngokwemvelo, ngakho-ke eziningi zithathwa njengezingasebenzi ekuzivocavoca umzimba. Lokhu akulona iqiniso. Ngomsebenzi ofanele kuma-simulators, ungathuthukisa ukusebenza kweqembu lemisipha elisalele noma unake ugongolo oluhlukile. Kwenze ngemuva kokucindezela okuyisisekelo okuyisisekelo, kepha ngaphambi kokusabalala.
Iphutha # 5. Ukuqeqeshwa ngokuhlukaniswa ngomhlane noma ngemilenze. Ama- "bench-dead-sit" ayisisekelo alungele kuphela ukuthola izinkomba eziyisisekelo noma ukuqeqeshwa ekuphakamiseni amandla. Uma kunesidingo sokusebenza ngokuhlukile emisipheni yepectoral, ukukhathala okujwayelekile okunqwabelene ngenxa yokufa kanye nezinwele ezimpunga ngeke kuvumele ukwenza isethi yokuzivocavoca kwesifuba ngokusebenza kahle okukhulu. Inketho enhle ukuhlanganisa ne-triceps noma i-biceps.

Ukuzivocavoca umzimba

Abasubathi bathanda ukupompa imisipha yabo ye-pectoral ngoba bayenza ibe nkulu kakhulu futhi iqine ngokwengeziwe. Yingakho eminyakeni edlule yobukhona bezemidlalo yobungcweti kuye kwavela izivivinyo eziningi zokupompa imisipha ye-pectoral. Idatha yokwakheka ikuvumela ukuthi ushaye ama-pectorals ekhaya nasejimini, ngenxa yokuthi le misipha ayivamile ukuba yiqembu elisalele emuva.

Ukuqonda ukuthi ungakwenza kanjani kahle izivivinyo ezithile zemisipha ye-pectoral, sizozihlukanisa ngamaqembu amakhulu. Lokhu kuzokuvumela ukuthi ugxile kumasu futhi uchaze imigomo iqembu le-muscle elenziwa ngayo ngendlela engcono kakhulu.

Isifuba sikhishwa kusetshenziswa la maqembu anyakazayo alandelayo:

Imishini yokunyathelisa.
Ama-Pullovers.
Intambo / imininingwane.
Ama-push-up ngama-engeli ahlukahlukene, kufaka phakathi imigoqo engalingani.

Cindezela

Ukuzivocavoca umzimba kuyisisekelo sokuthuthukiswa kwesisindo sesifuba. Lezi zivivinyo zibaluleke kangako ngenxa yenani eliphezulu lamalunga ahilelekile emsebenzini. Yini okufanele uyibheke lapho usebenza amabele akho?

Isikhundla sesandla. Ukuncipha kwezingalo, kukhulu umthwalo kuma-triceps. Uma izingalo zibanzi kakhulu, umthwalo udluliselwa kuma-deltas angaphandle nasezindaweni ezingaphandle zemisipha ye-pectoral. Inketho engcono kakhulu ukubamba ububanzi obungu-15-20 cm kunamahlombe.
© Makatserchyk - stock.adobe.com
Isikhundla sebhentshi. I-engeli yokuthambekela incike ekutheni iyiphi indawo yesifuba ezosetshenzwa. Kepha ungenzi ukugoba okweqile, ngoba lapho kudluliswa ama-degree angama-45, isifuba cishe sicishiwe enqubeni, futhi indawo yaso ithathwa ngabakwa-deltas bangaphambili.
© Makatserchyk - stock.adobe.com

© Makatserchyk - stock.adobe.com
Isimo somzimba. Akufanele usebenze ebhulohweni lokuphakamisa. Ukuphambuka kwemvelo okuncane kuvunyelwe. Amahlombe kufanele ahlanganiswe.

Isu le-General Bench Press:

Lala ebhentshini ukuze izinyawo zakho zihlale ngokuqinile ezithendeni ngapha nangapha.
Thatha i-barbell noma i-dumbbells.
Yehlisa kancane i-projectile, uzama ukugcina ukugcizelela okuyinhloko kumahlombe ehlombe.
Ungagobisi intamo yakho noma wenze ibhuloho lokuphakamisa. Lokhu akukhona nje ukuhlukumezeka, kepha futhi kukhulula umthwalo osuka esifubeni, cishe uwudlulisela ngokuphelele kuma-deltas.
Kancane futhi ngendlela elawulwayo, wehlise i-barbell ize ithinte isifuba, futhi ama-dumbbells aye endaweni engezansi ye-amplitude, khama i-projectile up.
Lapho ukhama i-projectile, ungazeluli ngokuphelele izingalo zakho - lokhu kuzokhulula umthwalo kuma-triceps, futhi isifuba sizosebenza kuyo yonke indlela ngaphandle kokuma.

Isici esibalulekile: uma unezinkinga zengcindezi, ungasebenzisi ibhentshi ucindezele phansi.

Kufanele futhi sisho umshini wokushicilela ebhentshini kuma-simulators. Njengoba sekushiwo, ohlelweni kungcono ukuwafaka ngemuva kokucindezela okujwayelekile, kepha ngaphambi kwezakhiwo. Le nqubo iyafana, kunesikhundla esihlukile kuphela somzimba - ukuhlala:

Kubalulekile ukulungisa ukuphakama kwehhanisi ngendlela efanele ukugcizelela isifuba esiphakathi noma esingenhla.

Ukujima

Ama-push-up yi-analogue eyenziwe ngokwenziwa yabezindaba yebhentshi. Izimiso ziyefana kuzo zombili izivivinyo.

Ukugxila ekutadisheni izinyanda zemisipha ye-pectoral kuncike engxenyeni yomzimba. Umehluko kuphela ukuthi lapho usebenza nomzimba utshekele phezulu, ingxenye yomthwalo "idliwa" yimilenze - lokhu kungenxa yokwehla kwesisindo esidinga ukukhishwa. Ngakho-ke, le nketho isetshenziswa kakhulu ngabesifazane. Endabeni yokuthambekela phansi komzimba, isimo siphikisana - ubunzima bokusunduza benyuka kakhulu, futhi ukugcizelela kudlulela esifubeni esingenhla.

Ngokuqondene nobubanzi bezingalo, kufanele bube banzi kunamahlombe, cishe ngokufana nalapho kwenziwa umshini wokunyathelisa nge-barbell.

Inqubo yokwenza:

Thatha isikhundla sokuqamba amanga.
Yehla kancane, ugxile kwimisipha ye-pectoral. Izindololwane kufanele zisatshalaliswe ezinhlangothini, hhayi emuva.
Hambisa phezulu ngokunyakaza kwengqondo. Izandla futhi azidingi ukwelulwa ngokugcwele.

Amabha

Ama-dips awukuzivocavoca okuhle okuyisisekelo futhi angeza kumshini wokushicilela webhentshi wakudala.

Inqubo yokwenza ilula kakhulu, kepha kunamaphoyinti adinga ukunakekelwa okuyimpoqo:

Kungcono ukukhuphuka imigoqo engalingani kusuka ekugxumeni: ngokukhuphuka kancane, ibanga lokunyakaza ngeke libe lemvelo, futhi ingozi yokulimala izokwanda. Kungcono kakhulu uma unesitendi ongasithatha kalula isikhundla sokuqala.
Ungadluli imisipha yakho. Ukujula kakhulu, uzibeka engcupheni yokulimaza imisipha, engeke ikuvumele ukuthi uzuze amandla amakhulu ekuzivocavoca umzimba.
Umzimba kufanele uthambekele phambili kancane futhi uhlale kule ndawo kuyo yonke indlela. Awudingi ukuvula izingalo zakho kuze kube sekugcineni. Izindololwane kufanele zisatshalaliswe.

Amakilabhu amaningi wokuzivocavoca ane-simulator ekhethekile - i-gravitron, ekuvumela ukuthi uphakamise imigoqo nge-counterweight, okwenza ukuzivocavoca kube lula:

Lolu khetho luphelele kubantu besifazane nabaqalayo.

Imininingwane ne-wiring

Ukwelulwa kweCrossover nePeck-Deck, ukuguqulwa kwesandla kuyindlela ekahle yokugxila emisipheni yesifuba sakho ngaphandle kokubandakanya amanye amaqembu. Njengoba lokhu kuvivinya umzimba kungukuzivocavoca okwedwa, kungcono ukukubeka ekugcineni kokuzivocavoca kwakho.

Ukusetha kwama-dumbbells kanye nokwehliswa kwezandla ku-simulator kufana ngokuphelele. Kungcono ukuzivocavoca ngama-dumbbells ngenxa ye-amplitude ekhululekile, ekuvumela ukuthi usebenze ngokujulile imisipha futhi uyelule. Kepha awudingi ukuthathwa kakhulu futhi ukwenze ngobuhlungu, usakaze ama-dumbbells engxenyeni ephezulu enethezekile.

Ngemininingwane ku-crossover, ungadlulisela ukugcizelela esifubeni esiphakathi nesingezansi:

Noma phezulu:

Lokhu kungenye yezintambo, ungashintshanisa lezi zivivinyo masonto onke:

Ima eceleni

Lokhu ukuvivinya umzimba okusebenzayo okusebenzela kakhulu imisipha yangaphakathi ye-pectoral ne-serratus. Kunconywa ukuthi ukwenze ngemuva kokucindezela nokusabalalisa, ngoba ama-lats asadla iningi lomthwalo.

Indlela yokwenza ama-pullovers ilula ngangokunokwenzeka:

Thatha i-dumbbell ulale nayo ebhentshini noma ngaphesheya kwayo.
Ezingalweni ezigoqiwe, thatha i-dumbbell ijule ngangokunokwenzeka ngemuva kwekhanda.
Usebenzisa ukunyakaza kuphela ngokuhlangana kwehlombe, welula i-dumbbell kusuka ekhanda uye emzimbeni, ngaphandle kokugoba izindololwane.

Uhlelo lokuqeqesha

Kungcono ukuqeqesha imisipha ye-pectoral ngezigaba eziningana. Sebenzisa uhlelo lwakho lokuzivocavoca esigabeni ngasinye. Ungayipompa kanjani imisipha ye-sternum ngaphandle kokulimala futhi ngokushesha okukhulu, sizocubungula ngezansi.

Uhlelo No1 - pre-training (home)

Uma ungakaze ubandakanyeke kwezemidlalo yamandla futhi usesimweni esibi somzimba, kungakuhle ukuthi unikele inyanga noma ezimbili emsebenzini wesikole. Njengasendabeni yokuphakanyiswa kwe-kettlebell, izivivinyo ezizimele zilungisa imisipha nemisipha yengcindezi ezayo. Ngaphezu kwalokho, ukusebenza ngesisindo sakho kunciphisa ingozi yokulimala.

Uhlelo olujwayelekile:

Ukuzivocavoca umzimba	Inani lezindlela kanye ne-reps
Ukucindezelwa kwengalo ebanzi	4x10-15
Ama-push-up ngokuthambekela komzimba phansi	4x8-12
Ama-push-ups ePlyometric	4x8-12
Ama-push-up ngokuthambekela komzimba phezulu	3 kuye phezulu

Uhlelo No2 - hlukanisa i- "chest + triceps"

Lapho uvakashela iklabhu lokuzivocavoca okokuqala ngqa, oqalayo kufanele aqeqeshe ngokwesikimu se-fullbadi, lapho umzimba wonke uphonsa ngosuku olulodwa. Ngemuva kwezinyanga ezimbalwa, ngokwanda kwezinkomba, ungashintsha ukuhlukanisa - ukwahlukaniswa kwamaqembu emisipha emini. Kulokhu, isifuba sivame ukuhlanganiswa nama-triceps, ngoba sisebenza cishe kuyo yonke iminyakazo esifubeni.

Ukuzivocavoca umzimba	Inani lezindlela kanye ne-reps
Umshini webhentshi ulele ebhentshini eliqondile	4x12,10,8,6
Umshini we-Dumbbell ulele ebhentshini elithambekele phezulu	4x10-12
Idiphu emabhaleni angalingani	3x12-15
Thambekisela ukwakheka kwebhentshi	3x12
Ukucindezela kwebhentshi laseFrance	4x12
Umugqa weCrossover ngeTriceps Rope	3x15

Inombolo yohlelo 3 - usuku oluhlukile lwesifuba

Inketho yabasubathi abanolwazi ababela usuku oluhlukile eqenjini ngalinye lezicubu.

Ukuzivocavoca umzimba	Inani lezindlela kanye ne-reps
Ibhentshi cindezela incike ebhentshini	4x10-12
Ukucindezela kwebhentshi likaDumbbell	4x10-12
Idiphu enesisindo esingeziwe	3x10-12
Cindezela ku-simulator	3x12
Imininingwane ku-crossover	3x15

Umphumela

Siphetha ingxoxo mayelana nokuthi yikuphi ukuzivocavoca ukupompa imisipha ye-pectoral, siyaqaphela ukuthi isisekelo asikwazi ukukhishwa. Kepha besingancomi ukuthi kusetshenziswe umshini webhentshi kuphela. Inketho engcono kakhulu kungaba ukuyishintsha ngokucindezela ebhentshini elinciphisayo ama-degree angama-30 phezulu / phansi.