I-pectoral yenye yezihlunu eziqeqeshwe kakhulu ngabantu abaya ejimini ngenjongo yokufumana ubunzima bemisipha. Zininzi iindlela zokuzilolonga ukomeleza izihlunu zepectoral. Enye yazo yi ukuthambekela kokushicilela. Yinto eyahlukileyo kumatshini wokushicilela webhentshi odala onotyekelo oluncinci lokubeka ugxininiso oluncinci kwinyanda ye-clavicular ye-pectoralis.
Kule nqaku, siza kukuxelela yonke into ofuna ukuyifumana malunga ne-press ye-incline.
Iimpawu eziphambili
Xa ubuzwa ukuba kutheni usebenzise umatshini wokushicilela othambekileyo njengomphelelisi kumatshini wokushicilela wesiko, siphendula ukuba kufuneka siphuhlise iipecector ngokupheleleyo kangangoko. Ukwenza oku, kufuneka uhlasele umsipha kuzo zonke ii-angles. Zombini i-cline cinezela kunye nokwehla koncedo kunceda ukudala ii-pecs ezinamandla njengoko umsipha uhlaselwa ngeendlela ezahlukeneyo. Imisipha ye-pectoral yahlulwe yangaphezulu kwepectoralis kunye ne-clavicle bundle. Akukho pectoralis incinci njengoko abantu abaninzi becinga. Kuyinyani ukuba kukho ezinye iindlela zokuzilolonga ezinceda ukukhuthaza imicu yenxalenye esezantsi yepectoral ngakumbi kodwa iyavakala kuphela xa kusenziwa umthambo kwenziwa kwicala elinye njengeentsinga.
Umatshini wokushicilela othambekileyo unokuqeqeshwa ngokufanelekileyo ngebhentshi eliqhelekileyo. Yongeza nje iidiski ezimbalwa ezantsi ukwenza ukutyekela okwaneleyo. Gcina ukhumbula ukuba okukhona uthambekele ebhentshini, kokukhona kuya kubakho uxinzelelo ngakumbi emagxeni akho. Lumka inqanaba lokuthambekela kwalo msebenzi.
Ukuthambeka komatshini wokushicilela kunye nezihlunu
Siza kubona ukuba zeziphi izihlunu ezichaphazelekayo kolu hlobo lokuzilolonga. Kwiindawo ezininzi zokuzilolonga kuyaziwa njengowona mshini uphezulu. Umsebenzi wokudibanisa apho izihlunu ezininzi zingenelela ngexesha lokusebenza:
- I-Pectoralis enkulu
- Ukudakumba kwangaphambili
- Inxalenye ende yeetriceps
I-serratus, umva kunye ne-biceps nayo inefuthe lesibini. Ezi zihlunu zibonakala ngendlela yesibini njengokuzinzisa ibha kwisigaba se-eccentric. Ukucinezela umatshini wokushicilela yinto eyimfuneko ukuba ibandakanywe kwinkqubo yakho yesiqhelo. Kwaye kuyanceda ukusebenza kulengile ukuphucula indawo ephezulu yeepektheriya ukuze kolunye uqeqesho lungavuseleli ngendlela efanayo. Siyakhumbula ukuba umzimba wethu uyayiqonda inkuthazo hayi imithambo. Umzimba wethu utolika uxinzelelo loomatshini olwenziwa ngumzimba emzimbeni wethu kwaye uphendule kuwo ngokwenza uhlengahlengiso olutsha.
Kuxhomekeke kwiinguqu zoqeqesho kunye nokutya esinako kwimihla yethu yemihla ngemihla sinokusebenzisa olu hlobo lokuzilolonga ukomeleza ukukhula kweecandelo lethu. Ukuhamba kokuphakamisa iingalo ngaphezulu kwentloko kusika icandelo le-clavicular le-pectoralis kwaye kuthetha ukuthambeka okukhulu ngokubeka uxinzelelo ngakumbi entloko ye-pectoralis kunye ne-deltoids.
Ngokwesiqhelo, umatshini wokushicilela othambekileyo wenziwa ngobunzima obungaphantsi komatshini oqhelekileyo wokushicilela ibhentshi kuba i-deltoid ibandakanyeka ngokuthe ngqo. I-incline cinezela Kuyimfuneko ukuba uzimisele ngokwenza umthambo. Inokwenziwa zombini kwibhentshi ye-barbell kunye nee-dumbbells.
Thambekisa umsebenzi wokushicilela
Ukuba senza i-cumbbell ye-dumbbell ethandekayo sinokwandisa uluhlu lokuhamba kwaye sibuyekeze zombini iingalo. Njengoko sisazi, kuhlala kukho icala elinye ngasemva kunelinye. Ngenxa yolingano lomzimba wethu sihlala silungisa ngecala lethu elomeleleyo xa sisebenzisa ibha. Ngakolunye uhlangothi, xa sisebenzisa i-dumbbells senza i-stabilizer muscle kumacala omabini asebenze ngokulandelanayo ukwenza intshukumo efanayo.
Kuzo zombini zoqeqesho, nokuba nge-barbell okanye nge-dumbbells, kubalulekile ukuba ube nenqanaba lokuthambeka. Singasebenzisa ibhentshi enotyekelo olungagungqiyo kunye nolunye olunamaqondo ahlukeneyo otyekelo. Esi sesibini sicetyiswa ngakumbi, kuba amaxesha amaninzi utyekelo lubhengezwa kakhulu kwaye i-deltoid iyabandakanyeka ngakumbi, ibangela ukonzakala ngakumbi kunye nokunciphisa umsebenzi osebenzayo kwicandelo le-clavicular le-pectoralis.
Iqondo elifanelekileyo lokuthambekela
Ukuthetha ngeyona nqanaba lilungileyo lokuthambekela kumaphepha-ndaba athambileyo kunokuba yimpembelelo kubantu abangalaziyo eli hlabathi. Kwilizwe lokomelela akukho mnyama okanye mhlophe. Yonke imiba kufuneka ifaneleke, kuba zininzi izinto ezichaphazela umthambo. Nangona kunjalo, inqanaba elifanelekileyo lokuthambekela kubantu abaninzi abanenjongo yobuhle yinto eyonyusa izinga lokufumana ubunzima bemisipha kunye nokunciphisa umngcipheko wokulimala.
Ngokufanelekileyo, ibhentshi kufuneka ibekwe kwi-engile emalunga ne-15-30 degrees. Ukuba wenza umthambo kwindawo ephezulu, umsebenzi unokutshintsha ube yimisipha engalunganga. Kwaye kukuba kumaqondo aphezulu otyekelo igxalaba lithatha phantse wonke umsebenzi. Ukuba ujonge ukwahlula i-pectoral lolona khetho lulungileyo. Nangona kunjalo, baninzi abantu abathi ukuzilolonga kubhetele kwinqanaba le-45.
Kungcono ukuzama ngeendlela ezahlukeneyo ukubona ukuba uziva njani. Into eqhelekileyo kukuba kufuneka uphakamise ibhentshi malunga ne-2-3 slots, Kuxhomekeka kwindlela abahlukaniswe ngayo omnye komnye ngohlobo lwebhanki. Umntu ngamnye wahlukile kwaye kungcono ukulungelelanisa inqanaba lotyekelo ngokwendlela ocinga ngayo. Ukuba emva kokugqiba umthambo uziva ngathi amagxa akho alayishiwe, liphezulu kakhulu iqondo lokuthambeka. Ukuthambekela kwebhentshi kuya kufuneka kwehliswe.
Khumbula i-engile ye-benline cofa ibenki iya kuxhomekeka kwinto oziva ilungile kuwe. Thatha ibar kwaye uziqhelanise nayo, ukubona ukuba uziva uxinzelelo esifubeni okanye emagxeni. Nangona kunjalo, akukho nanye kwezi sele zikhankanyiwe ziya kukunceda ufumane ubunzima bemisipha ukuba akukho ntsalela yeekhalori ezinokutya kwakho. Ukuba intsalela yamandla kwimini yakho, ngekhe ube nakho ukuvelisa izicwili zemisipha emitsha.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nokucinezela kweendaba kunye neempawu zayo.