Ukuzivocavoca ukuqinisa isifuba esiphezulu

Ukuzivocavoca ukuqinisa isifuba

Siza kunikela uthotho lwemithambo yomeleza i-pectoral ephezulu kunye nazo zonke izihlunu zayo. Ngokukodwa kugxininise kwindawo ephezulu ye-pectoral, kodwa sifumana i-pectoralis encinci, i-deltoid kunye ne-coracobrachialis (yale ndawo, inxalenye encinci kuphela).

Ezi zezona ndawo zixhaphakileyo, kodwa iindawo ezininzi ezingaphezulu zinokubizwa, esizichaza apha ngezantsi. Ukuzilolonga yonke le ndawo kukhulisa umzimba omhle nolungeleleneyo, ekubeni kungekuphela nje le ndawo esebenzayo, kodwa yonke into ehlala kuyo, njengeengalo, umva, amagxa kunye nezisu.

Ukuzivocavoca kwesifuba esiphezulu

Ngolu luhlu lwemithambo singakwazi phucula zombini indawo ephezulu ye indawo esifubeni. Kuya kufuneka udale isiqhelo kunye nokudityaniswa kokuzivocavoca kunye nochungechunge lwabo kunye nokuphindaphinda, kuba kuninzi lwabo uya kusebenza phakathi nendawo esezantsi yesifuba. Njengomjikelo omncinci, ukwenza olu qheliselo kwinqwelomoya etyekeleyo kuya kuhlala kusenza siphucule isiphumo ngakumbi kunokuba senziwe ngokuthe tye. Nantsi eminye yemithambo:

Ukuzivocavoca ukuqinisa isifuba

Umcinezeli webhentshi ngaphezulu

Lo msebenzi ungowona uqhelekileyo kwaye uya kuba yinxalenye yesiqhelo kulolu hlobo lokwakha umzimba. Ngaphambi kokuba siqale ngokuzivocavoca kwesifuba siya kuqalisa ukufudumala kokuqala. Kuya kufuneka uyenze ukujongana nebhentshi kwaye wenze ukuphakama okuthe tye kwibha enezisindo. Inokwenziwa Uluhlu olu-4 lwe-8 ukuya kwi-10 uphindaphindo.

Cofa iBench Press

Ngale ntshukumo siya kudala umthambo osebenzayo ngakumbi xa uwenza uthambekile. Kuyimfuneko ukwenza uhlobo lomthambo olugxininise ngakumbi, njengoko lubonisa uxabiso olukhulu ngomgudu wabo. Ngale ndlela, imicu ephezulu ye-pectoral iphuhliswa ngakumbi.

  • Ukwenza lo msebenzi kufuneka ugcine engqondweni indawo yakho. Kuya kwenziwa kwi-60 degree inclinekungenjalo besiya kusebenza indawo deltoid.
  • Kufuneka ulale phantsi ebhentshini iinyawo zakho ziqinile emhlabeni. Unokwenza umthambo ngebha, apho siya kuyibamba khona ngokubambelela okubanzi. Kufuneka uqale ngeengalo zakho ezongeziweyo kwaye uzise ibha kwisifuba sakho ngaphandle kokuxhasa. Ibar iya kuphakanyiswa kwakhona kwindawo yokuqala.
  • Lo msebenzi unokwenziwa kwakhona ngee-dumbbells, apho sinokukwenza ngenye yazo esandleni ngasinye. Ukunyakaza kuya kufana nomsebenzi ochazwe kunye nebar. Kumsebenzi ngamnye esinokuwenza Uluhlu olu-4 lwe-10 ukuya kwi-12 uphindaphindo.

I-Pulley Crossovers ephantsi

Ukusetyenziswa koomatshini kwindawo yokuzivocavoca akunakungahoywa kwaye ukusuka apho sinokuthatha inzuzo yobuninzi bemisebenzi yabaninzi babo. Mhlawumbi ku i-pulley crossovers ephantsi usebenzisa indawo ephezulu ye-pectoral, inceda ukusebenzela indawo kwaye isinceda ukuba senze ubuchule ngendlela eqinile necocekileyo.

  • Kule meko siya kuzibeka phakathi kweepulleys ezimbini eziphantsi, sibambe amakhonkco okanye iziqwenga zokubamba ngezandla zethu.
  • Siqala ngokwandisa ngokupheleleyo iingalo zethu, sinyuse amagxa ethu kwaye sizise iingalo zethu phambili iingqiniba zethu zigobe kancinci ngasentanyeni yethu.
  • Sibuyela kwindawo yokuqala kwaye sithathe igxalaba, silumke kakhulu ukuba singakwenzi ngokukhawuleza. singenza Uluhlu olu-4 lwe-8 ukuya kwi-12 uphindaphindo.

Ii-push-ups iinyawo ziphakanyisiwe

Ezi push-ups zingenziwa kwiqonga eliphakanyisiweyo, njengedrowa okanye kwisitulo esiphakamileyo esiphakathi. Ukuzivocavoca kubandakanya ukwenza i-push-ups upside down, ukubeka iinyawo zakho eqongeni.

Ukuphakama komzimba akuyi kuba nzima, ngaphandle kokudlula ama-45 degrees. Ukuba siyaloyisa olu tyekelo, umsebenzi uya kubandakanya ukusebenza kwe-deltoids ngaphezulu kwendawo ephezulu yepectoral. Siza kudlala Uluhlu olu-4 lwe-8 ukuya kwi-10 uphindaphindo.

Umgangatho wepeki

I-Peck Deck yenye yeendlela ezinokuthi zenziwe ukuqinisa inxalenye yesifuba.  Lo msebenzi singawenza sobabini ngoomatshini bobunzima, njenge tape elastiki.

Ngoomatshini siya kukwazi ukumisa iziko lobunzima esiya kulufuna kwi-muscular recomposition, apho siya kugubungela ngeengalo zethu inxalenye ekufuneka igoqwe phambi kwesifuba. inokwenziwa Uluhlu olu-4 lwe-10 ukuya kwi-12 uphindaphindo. Siya kuyenza kwakhona ngokubeka i-elastic band emva kwebar ethe nkqo, apho sibonga ukubamba kwayo siya kugubungela umthambo phambi kwesifuba.

 

Isifuba esineepuli ezihamba phezulu

Kule meko siya kusebenzisa iipulleys ukunceda ukuqinisa iipecs zethu. Olu hlobo lokuzilolonga lunceda ngokuyinxalenye kuwo wonke umthambo ochaziweyo. Akulungile ukwenza isifuba kuphela ngoncedo lweepulleys, kuba yinto encedisayo kuphela, kodwa kumlinganiselo omkhulu.

  • I-pulley kufuneka ibekwe kumphakamo ongaphezulu kunokuphakama kwesinqe.
  • Siya kubeka izandla zethu phezu kokubamba kwaye slide kubo ekuphakameni esinqeni. Emva koko siya kwandisa iingalo ngobumnene kwaye sigcine ubuncinci be-elbows, ukwenzela ukuba umthambo ungabikho ngokukhawuleza. Kufuneka ugqibe umthambo ngokudibanisa izandla zakho kumphakamo wobuso bakho.

Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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