Iyo pectoral ndeimwe yemhasuru yakanyanya kudzidziswa nevanhu vanoenda kunzvimbo yekurovedza nechinangwa chekuwana mhasuru. Kune akawanda maekisesaizi ekusimbisa pectoral mhasuru. Imwe yacho ndeye anorerekera wokudhinda. Iwo musiyano weiyo yakasarudzika bhenji yekudhinda nediki diki yekuregedza kuisa zvishoma kusimbisa pane clavicular bundle yeiyo pectoralis.
Muchikamu chino, tichaenda kukuudza zvese zvaunoda kuti uzive nezve iyo inorerekera yekudhinda.
Mhando huru
Kana tikabvunzwa kuti sei tichishandisa iyo yekutsikirira yekutsikirira semubatsiri kune yechinyakare bhenji yekudhinda, tinopindura kuti isu tinofanirwa kukudziridza mapeketari zvizere sezvazvinogona. Kuti uite izvi, unofanirwa kurwisa mhasuru kubva kumativi ese. Ese ari maviri anodhinda mutepfenyuro uye wekudonha mupepeti anobatsira kugadzira mapecci ane simba sezvo mhasuru inorwiswa kubva kwakasiyana mativi Iyo pectoral mhasuru yakakamurwa kuita pectoralis yakakura uye iyo clavicle bundle. Iko hakuna pectoralis diki sekufunga kwevanhu vazhinji. Ichokwadi kuti kune mamwe maekisesaizi ayo anobatsira kusimudzira tambo dzechikamu chepazasi chepectoral zvakanyanya asi zvinongonzwisisika kana zvichinzi kurovedza muviri kunoitwa nenzira imwecheteyo neshinda.
Iyo yekutsikirira yekudhinda inogona kuve yakanyatsodzidziswa ine yakajairika yakati sandara bhenji. Ingo wedzera madisc mashoma pazasi kuti ugadzire kukwana kwakaringana. Ramba uchifunga kuti kana iwe ukanyanya kurerekera pabhenji, iko kunetsekana kunozotora pamafudzi ako. Ive nekuchengetera nedanho rekurerekera pachiitwa ichi.
Tenderedza mapikicha nemhasuru
Tiri kuenda kunoona kuti ndeipi mhasuru inobatanidzwa mumhando iyi yekurovedza muviri. Mumajimu mazhinji inowanzozivikanwa seyepamusoro pepanhau. Icho chiitiko chakakomberedzwa umo mhasuru dzinoverengeka dzinopindira panguva yekuita:
- Pectoralis akakura
- Anterior deltoids
- Yakareba chikamu chetriceps
Iyo serratus, musana uye biceps zvakare inotamba yechipiri chikamu. Tsandanyama idzi dzinoonekwa nenzira yechipiri sekusimbisa bhawa muchikamu cheeccentric. Iyo yekutsikirira yekudhinda chinhu chakakosha chinhu chekuisa mune yako maitiro. Uye ndezvekuti zvinobatsira kushanda kubva pakona iyi kusimudzira nzvimbo yepamusoro yepeketari kuitira kuti mune kumwe kurovedza haina kukurudzirwa nenzira imwecheteyo. Isu tinorangarira kuti muviri wedu unonzwisisa zvinokurudzira kwete zviitwa Muviri wedu unodudzira kushushikana kwemuchina uyo mutoro unoshanda pane muviri wedu uye unozvipindura nekugadzira matsva ekugadzirisa.
Zvichienderana nemisiyano yekudzidziswa uye kudya kwatinako muzuva redu zuva nezuva tinogona kushandisa mhando iyi yekurovedza muviri kusimudzira kukura kweedu mapeketari. Iko kufambisa kwekusimudza maoko pamusoro pemusoro kunocheka chikamu checlavicular che pectoralis uye kunoreva kuda kukuru nekuisa kumanikidza kwakawanda pamusoro we pectoralis uye ne delts.
Kazhinji, iyo yekutsikirira yekudhinda inoitwa ine hushoma huremu pane yakajairwa bhenji yekudhinda sezvo deltoid iri kunyanya kubatanidzwa. Iyo inorerekera yekudhinda iyo inofanirwa kana iwe uri wakakomba nezve zvekuvaka muviri. Inogona kuitiswa zvese pabarbhen bhenji uye ine dumbbells.
Ramba uchidzvanya mashandiro
Kana isu tikatenderedza dumbbell tinodzvinyirira tinogona kurebesa huwandu hwekufamba uye nekubhadhara maoko ese ari maviri. Sekuziva kwedu, panogara paine rumwe rutivi kumberi kupfuura rwumwe. Nekuda kwekuenzana kwemuviri wedu tinowanzo gadzirisa nerutivi rwedu rwakasimba patinoshandisa bhawa. Kune rimwe divi, kana isu tikashandisa izvo zvinokonzeresa isu tinoita kuti zvigadzikane mhasuru kumativi ese maviri zviite zvakaenzana kuita kufamba kwakafanana.
Mune zvese zviitwa, kunyangwe iine bharubhero kana ine dumbbells, zvakakosha kuti uve nedhigirii rekurerekera. Tinogona kushandisa bhenji neyakagadziriswa mafungiro uye imwe ine akasiyana madhigirii ekuda. Iyi yechipiri inokurudzirwa zvakanyanya, nekuti pazviitiko zvakawanda iko kutevedzera kunonyanya kutaurwa uye deltoid iri kubatanidzwa zvakanyanya, zvichikonzera kukuvara kwakawanda uye kudzikisira basa rinobata muchikamu checlavicular cheiyo pectoralis.
Dhigirii chaiyo yekuda
Kutaura nezve yakanyanya dhigirii yekurerekera mune yekutsikirira yekudhinda kunogona kuve kunokonzeresa kune vanhu vasina kujairana nenyika ino. Munyika yehutano hakuna hutema kana chena. Zvese zvinhu zvinofanirwa kuve zvinokodzera, nekuti pane akawanda misiyano inokanganisa kurovedza muviri. Zvisinei, chiyero chakakodzera chekurerekera kune vanhu vazhinji vane chinangwa chekushongedza ndicho chinowedzera mwero wehasha yemhasuru kuwana uye inoderedza njodzi yekukuvara.
Sezvineiwo, bhenji rinofanirwa kuve rakamiswa pakona ingangoita 15-30 degrees. Kana iwe ukaita iko kurovedza pane yakakwira kurerekera, iro basa rinogona kunge richichinjira kune zvisirizvo mhasuru. Uye ndezvekuti pamadhigiri epamusoro ekurerekera bendekete rinotora rinenge rese basa. Kana iwe uri kutsvaga kupatsanura iyo pectoral iyi ndiyo yakanyanya kunaka sarudzo. Nekudaro, kune vanhu vazhinji vanoti kurovedza muviri kwakanakira padanho re45 degree.
Zvakanakisa kuyedza nemadhigirii akasiyana kuti uone kuti unonzwa sei. Chinhu chakasarudzika ndechekuti iwe unofanirwa chete kukwidza bhenji nezve 2-3 slots, zvinoenderana nekuti vakaparadzaniswa sei kubva kune mumwe nemumwe zvichienderana nerudzi rwebhangi. Munhu wega wega akasiyana uye zvakanakisa kugadzirisa mwero wekuda zvinoenderana nechisimudziro chaunoona. Kana mushure mekupedza kurovedza muviri unonzwa kuti mapendekete ako akatakurwa, zvakanyanyisa mwero wekurerekera. Kufunga kwebhenji kunofanira kuderedzwa.
Rangarira iyo kona yeinorerekera bhenji yekudhinda inoenderana nezvinonzwa zvakanaka kwauri. Tora bhari kunze uye dzidzira kuti uone kana iwe uchinzwa kushushikana muchipfuva chako chepamusoro kana pamafudzi. Nekudaro, hapana cheizvo zvataurwa pamusoro apa chinokubatsira iwe kuti uwane mhasuru kana pasina koriori yakasimbiswa mukudya kwako. Kana simba rakawanda muzuva rako nezuva haungakwanise kuburitsa minyama minyama mitsva.
Ndinovimba kuti neruzivo urwu unogona kudzidza zvakawanda nezve iyo inoteedzera midhiya uye ayo maitiro.