Xa igama liqala ukubetha umthambo, into yokuqala afuna ukuyenza kukufumana ubunzima bemisipha, ngaphandle kokuba kufuneka alahlekelwe ngamanqatha amaninzi. I-pectoralis sisihlunu esifumana eyona nkxalabo inkulu ngokubanzi kumadoda. Kwaye isifuba sesona sihlunu sinomtsalane kubantu abaninzi. Kukho ezahlukileyo umthambo wesifuba onokuthi uyenze ukuba ikhule kakuhle kokubini i-hypertrophy kunye namandla.
Ke ngoko, siza kulinikezela eli nqaku ukuba likuxelele ukuba zeziphi ezona zivivinyo zesifuba zibalaseleyo kunye nendlela ekufuneka zenziwe ngayo.
Ukutya ukwakha ubunzima bemisipha
Into yokuqala ekufuneka siyithathele ingqalelo kolu hlobo lwento kukutya. Ngaphandle kokuba sibe ngabatsha kwaye singenamava oqeqesho oluninzi, asizukufumana ubunzima bemisipha kwiikhalori zokutya okungaphezulu. Intsalela yekhalori ithetha ukuba kufuneka utye isixa esikhulu seekhalori kunalezo uzichitha kwimini yakho. Ngale ndlela, unako kancinci kancinci.
Into ebalulekileyo kukutya okuseleyo kwe-caloric ayikokugqitha nge-surplus. Oko kukuthi, xa sisitya kakhulu iikhalori kunokuba sichitha, siya kufumana amanqatha omzimba. Ukufumana kuphela ubunzima bemisipha yinto engayi kwenzeka. Ke ngoko, kuya kufuneka ujonge ubungakanani beekhalori ezifanelekileyo ukukunceda ukutyeba ngelixa unciphisa inzuzo kubunzima bamafutha.
Ukunyusa iikhalori ekudleni, kufuneka sibe neeproteni eziphezulu zokutya. Sinokugcwalisa iikhalori ezinjengeesiriyeli, isonka, irayisi, ipasta, njl.
Ukuzivocavoca kwesifuba
Njengoko besitshilo ekuqaleni kweli nqaku, ipectoral sesona sihlunu sinomtsalane kumadoda amaninzi. Yinto eqhelekileyo ukubona onke amadoda eziqeqesha isifuba ngeMivulo kwindawo yokuzivocavoca. Makhe sibone ukuba zeziphi iindlela ezininzi zesifuba ezikhoyo kwaye zeziphi ezona zilungileyo zokwandisa ubunzima bemisipha kunye namandla.
Ibhentshi yeendaba
Umatshini wokushicilela webhentshi ngumsebenzi wokuzilolonga okhethekileyo wepectoral ngokugqwesa. Kukuzilolonga okuya kuthi kuvelise isixa sobunzima besisipha kunye nokudluliselwa okukhulu kwamandla. Kukuzilolonga okuhlangeneyo apho singayi kusebenza kuphela esifubeni, kodwa siza kubandakanya amanye amaqela emisipha afana ne-anto deltoid kunye ne-triceps. Ngale ndlela, siya kufumana amandla kwi-hypertrophy kula maqela emisipha ngokufanelekileyo.
Ukwenza umatshini wokushicilela weebhentshi kukho izinto ezininzi ekufuneka ziqwalaselwe. Eyona nto ibaluleke kakhulu sisikhundla. Indawo elungileyo iya kusinceda ukuba sivelise amandla amakhulu okuphakamisa ubunzima. Akufuneki silale phantsi ebhentshini kwaye sibeke imilenze umva kangangoko kunokwenzeka ukuba kuphela inyawo lixhaswe ngokupheleleyo phantsi. I-lumbar arch iya kusinceda sidlulisele amandla ngakumbi kwaye sizinzise isikhundla.
I-scapulae kufuneka irhoxiswe ngokupheleleyo ngawo onke amaxesha ukwahlulahlula i-pectoral ngalo lonke ixesha.
Amanqaku aphambili kulo msebenzi:
- Ukuvulwa kwezandla kufuneka kube ngaphezulu kancinci kububanzi begxa.
- Impumlo kufuneka ilungelelaniswe nebha ukuze ingabethi i-rack.
- Kufuneka wenze ukuqhuba umlenze. Oku kubandakanya ukutyhala ngonyawo lweenyawo ukuya emhlabeni ukuhambisa amandla angaphezulu.
- Amanqaku onxibelelwano nebhentshi ngala alandelayo: gluteus, scapulae kunye nentloko.
- Impundu kunye nesisu kufuneka zihlale zenziwe ngalo lonke ixesha.
Ngala maqhosha, sinokuphakamisa ukwanga okungakumbi kwibhentshi lokushicilela kunye nokwandisa ukuzuza kwemisipha.
Thambeka kumaphephandaba
Yinto eyahlukileyo kumatshini wokushicilela webhentshi obeka ugxininiso ngakumbi kwisiqwengana se-clavicular Xa ubuzwa ukuba kutheni usebenzisa umatshini wokushicilela othambekileyo njengomphelelisi wokushicilela kwebhentshi yesiko, siphendula oko kufuneka siphuhlise iipeketha ngokugqibeleleyo. 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 yangamakhulu e-pectoralis 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 ugoba ibhentshi, kokukhona kuya kubakho uxinzelelo ngakumbi emagxeni akho. Kuya kufuneka ulumke ngenqanaba lokuthambekela kwalo msebenzi.
Ukuzivocavoca kwesifuba: ukuwela i-pulley
Ukuwela iipleyi yenye yezona mithambo zifunwa ngabo bonke abafuna ipectoral eyomeleleyo. Lonke uqeqesho olunenjongo yobuhle kufuneka lufune imisebenzi ngakumbi yobuhle ukuyenza ibe nomtsalane ngakumbi. Icandelo eliphambili le-pectoralis enkulu kunye ne-clavicular bundle inokuphuculwa ngokuwela iipleyi. Ngumsebenzi ofuna ukugxininisa la malungu.
Ukwenza oku, kufuneka sithathe iipulleys kwindawo ephezulu kwaye sime kumbindi wenqaba ye-pulley. Emva koko, sithatha inyathelo eliya phambili kwaye sikhumbule ezi pulleys zijonge ngakwisifuba sethu. Ukwenza i-pectoralis isebenze ngakumbi, kuyacetyiswa ukuba ugcine umzamo kwi icandelo le-isometric ubuncinci umzuzwana omnye. Isigaba sokubuyela kwindawo yokuqala kufuneka sicothe kwaye silawulwe. Siyakhumbula ukuba ukuphindaphinda kufuneka kugqityiwe kwaye akubalulekanga kuphela ukuba ukutyhala, kodwa kunye nokugcinwa komthwalo.
Njengoko ubona, zininzi iindlela zokuzilolonga ezifanelekileyo ezisisiseko ekwakheni ubunzima bemisipha. Akukho mfuneko yokwahluka kakhulu kwimithambo, kodwa kulula ngakumbi ukusebenzisa enye yazo kunye nenkqubela phambili ekuhambeni kwexesha.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nokuzivocavoca kwesifuba kunye neempawu zabo.