Kana zita rikatanga kurova jimi, chinhu chekutanga chaanoda kuita kuwana mhasuru, kunze kwekunge achifanira kurasikirwa nemafuta akawandisa. Iyo pectoralis ndiyo mhasuru inogamuchira yakanyanya kutariswa nenzira yakajairika mune varume. Uye chipfuva ndiyo mhasuru inokwezva kune vanhu vazhinji. Kune akasiyana chipfuva kurovedza muviri izvo zvinogona kuita kuti ikure zvakanyatsonaka mune zvese hypertrophy uye simba.
Naizvozvo, isu tiri kuzotsaurira chinyorwa ichi kukuudza iwe kuti ndeapi akanakisa epfupa ekurovedza muviri uye kuti anofanirwa kuitwa sei.
Kudya kuvaka mhasuru
Chinhu chekutanga chatinofanira kufunga nezvacho murudzi urwu rwechinhu kudya. Kunze kwekunge isu tiri vatsva uye tisina ruzivo rwakanyanya rwekudzidzisa, hatisi kuzowana mhasuru pa koriori yekudya kwekuwedzera. Iyo kalori yakasara inoreva kuti iwe unofanirwa kudya huwandu hwakawanda hwe macalorie kupfuura iwo aunoshandisa muzuva rako zuva nezuva. Nenzira iyi, unogona zvishoma zvishoma.
Chinhu chakakosha mu caloric zvikafu zvekudya hakusi kuenda pamusoro pamwe neyakawandisa. Ndokunge, kana isu tichidya macalorie akawanda kupfuura atinoshandisa, tinowana mafuta emuviri. Kungowana tsandanyama chete chinhu chisingazoitika. Naizvozvo, iwe unofanirwa kutsvaga huwandu hweacalorie hwakakwana zvakakwana kuti ikubatsire iwe kuwana huremu uchidzikisira iyo pfuma mumafuta mashoma.
Kuti tiwedzere macalorie mune chikafu, isu tinofanirwa kuve neeprotein yakawanda carbohydrate inodya mabutiro. Tinogona kuzadza macalorie akadai sezviyo, chingwa, mupunga, pasita, nezvimwe.
Chifuva kurovedza muviri
Sezvatakambotaura pakutanga kwechinyorwa, iyo pectoral ndiyo inokwezva mhasuru kune varume vazhinji. Icho chiitiko kuona vese varume vachirovedza chipfuva chavo paMuvhuro mune yekurovedza muviri. Ngatione kuti ndeapi akawanda ma chest chest mazoezi aripo uye ndeapi akanyanya kuwedzera mhasuru uye simba.
Dhinda bhenji
Iyo bhenji yekudhinda ndiyo yakasarudzika pectoral kurovedza par kugona. Icho chiito chekurovedza muviri chinogadzira huwandu hwakawandisa hwemhasuru uye nekutamisa kukuru kwesimba. Icho chiitiko chakabatana-chakati umo isu tisiri kungo shanda chete chipfuva, asi isu ticha sanganisira mamwe mapoka emhasuru senge anterior deltoid uye triceps. Nenzira iyi, isu tinowana simba kubva ku hypertrophy mune aya mapoka emhasuru zvakanaka.
Kugadzira bhenji rakakodzera pane zvakawanda zvekufunga nezvazvo. Chinhu chakanyanya kukosha chinzvimbo. Chinzvimbo chakanaka chichatibatsira kuti tiwedzere kuwedzerwa kwesimba kwekusimudza kukuru kwehuremu. Hatifanire kurara pabhenji uye nekuisa makumbo kumashure zvakanyanya sezvinobvira sekunge tsoka yetsoka yakatsigirwa zvizere pasi. Lumbar arch ichatibatsira kuendesa imwe simba uye kudzikamisa chinzvimbo.
Iwo scapulae anofanirwa kudzoserwa zvizere nguva dzese kuti zvirinani kupatsanura pectoral nguva dzese.
Pfungwa dzakakosha muchiitwa ichi:
- Kuvhurika kwemaoko kunofanirwa kunge kuri zvishoma kupfuura hupamhi hwemapfudzi.
- Mhino dzinofanira kunge dzakabatana nebhawa kuti irege kurova rack.
- Unofanira kuita gumbo kutyaira. Izvi zvinosanganisira kusundira nepasi petsoka kuenda pasi kuendesa simba rakawanda.
- Iwo mapoinzi ekubatana nebhenji anotevera: gluteus, scapulae uye musoro.
- Bhudzi uye dumbu zvinofanirwa kuramba zvakabatika nguva dzese.
Nekiyi idzi, tinogona kusimudza kutsvoda kwakawanda pabhenji muchinda uye nekuwedzera mhasuru yemahara.
Ramba uchitsikirira
Iwo musiyano webhenji yekudhinda uyo unoisa zvakanyanya kusimbisa pane clavicular bundle Paunobvunzwa kuti nei uchishandisa iyo inoteedzera kudhinda semubatsiri kune yechinyakare bhenji yekudhinda, tinopindura izvozvo isu tinofanirwa kukudziridza mapeketari zvizere sezvazvinogona. Kuti uite izvi, unofanirwa kurwisa mhasuru kubva pamakona ese. Ese ari maviri anodhinda mutepfenyuro uye wekudonha mupepeti anobatsira kugadzira mapecsi ane simba sezvo mhasuru inorwiswa kubva kwakasiyana mativi.
Iyo pectoral mhasuru dzakakamurwa kuita pectoralis hombe uye iyo clavicle bundle. Iko hakuna pectoralis diki sekufunga kwevanhu vazhinji. Ichokwadi kuti kune mamwe maekisesaizi ayo anobatsira kusimudzira tambo dzepazasi chikamu 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.
Chifuva kurovedza muviri: pulley kuyambuka
Kuyambuka pulleys ndechimwe chezviitwa zvinonyanya kudiwa nevose avo vari kutsvaga yakasimba pectoral. Zvese kudzidziswa zvine chinangwa chekushongedza zvinofanirwa kutsvaga zviitwa zvekushongedza kuti zviwedzere kukwezva. Chikamu chepakati chepectoralis chikuru uye clavicular bundle inogona kuvandudzwa pamwe nekuyambuka kwemapuleti. Icho chiitiko chinotsvaga kusimbisa zvikamu izvi.
Kuti tiite izvi, isu tinofanirwa kutora pulleys panzvimbo yepamusoro uye kumira munzvimbo yepakati yeshinda ye pulley. Tevere, isu tinotora nhanho kumberi uye tinorangarira iwo maviri pulleys akatarisa nechepakati pechipfuva chedu. Kuti uve neyakakura yekumisikidza iyo pectoralis, zvinokurudzirwa kuchengetedza iko kuedza mukati iyo isometric chikamu kweinenge sekondi imwe. Chikamu chekudzoka kunzvimbo yekutanga chinofanira kunonoka uye kudzorwa. Isu tinorangarira kuti kudzokorora kunofanirwa kuve kwakakwana uye hazvisi zvakakosha chete kuti iko kusundira, asi zvakare kuchengetedza mutoro.
Sezvauri kuona, pane akati wandei ekurovedza muviri akakosha pakuvaka mhasuru. Izvo hazvidi kuti usiyane zvakawandisa mukurovedza muviri, asi zviri nyore kushandisa imwe yacho uye kufambira mberi nekufamba kwenguva.
Ndinovimba kuti neruzivo urwu unogona kudzidza zvakawanda nezve chipfuva kurovedza uye maitiro avo.