Lapho igama liqala ukushaya ijimu, into yokuqala afuna ukuyenza ukuthola isisindo semisipha, ngaphandle kokuthi kufanele alahlekelwe amanoni amaningi. I-pectoralis iyisicubu esithola ukunakwa okukhulu ngendlela ejwayelekile emadodeni. Futhi isifuba yisicubu esikhanga kakhulu kubantu abaningi. Kukhona okuhlukile izivivinyo zesifuba lokho kungayenza ikhule kahle kukho konke i-hypertrophy namandla.
Ngakho-ke, sizonikezela le ndatshana ukukutshela ukuthi iziphi izivivinyo ezinhle kakhulu zesifuba nokuthi kufanele zenziwe kanjani.
Ukudla okwakha isisindo semisipha
Into yokuqala okufanele siyicabangele kulolu hlobo lwesici kungukudla. Ngaphandle kokuthi singama-newbies futhi singenalo ulwazi oluningi lokuqeqeshwa, ngeke sithole isisindo semisipha ekudleni okungaphezulu kwekhalori. Insalela yekhalori isho ukuthi kufanele udle inani elikhulu lama-calories kunalawo owasebenzisayo osukwini lwakho nosuku. Ngale ndlela, ungakwazi kancane kancane.
Into ebalulekile ekudleni kwenqwaba yekhalori ukungadluli ngokweqile ngemali esalayo. Lokho wukuthi, lapho sidla ama-calories amaningi kunalawo esiwasebenzisayo, sizothola amafutha omzimba. Ukuthola kuphela isisindo semisipha yinto engeke yenzeke. Ngakho-ke, kufanele ufune inani lamakhalori alingene ngokwanele ukukusiza ukuthi ukhuluphale ngenkathi unciphisa ukuzuza kumafutha.
Ukukhulisa amakhalori ekudleni, kufanele sibe nezembozo zokudla eziphakeme zamaprotheni. Singagcwalisa amakhalori anjengamabele, isinkwa, ilayisi, i-pasta, njll.
Ukuzivocavoca kwesifuba
Njengoba sishilo ekuqaleni kwendatshana, i-pectoral iyisicubu esikhanga kakhulu emadodeni amaningi. Kuyinto yakudala ukubona wonke amadoda eqeqesha isifuba sawo ngoMsombuluko ejimini. Ake sibone ukuthi yiziphi izivivinyo zesifuba eziningi ezikhona futhi ezingcono kakhulu ukukhulisa ubukhulu bemisipha namandla.
Cindezela ibhentshi
Umshini wokunyathelisa ibhentshi ukuzivocavoca okuvamile kwe-pectoral par ubuhle. Kungukuzivocavoca okuzokhipha inani elikhulu kakhulu lemisipha nokudluliswa kwamandla okukhulu kakhulu. Kuyinto yokuzivocavoca okuhlukahlukene lapho singazosebenza kuphela esifubeni, kepha sizofaka amanye amaqembu emisipha afana ne-anterior deltoid kanye ne-triceps. Ngale ndlela, sizothola amandla ku-hypertrophy kula maqembu emisipha kahle.
Ukwenza umshini wokucindezela ebhentshini ofanele kunezici eziningi okufanele uzicabangele. Into ebaluleke kakhulu isikhundla. Isikhundla esihle sizosisiza ukuthi sikhiqize amandla amakhulu wokuphakamisa isisindo. Akufanele silale phansi ebhentshini bese sibeka imilenze emuva emuva ngangokunokwenzeka uma nje kuphela unyawo lusekelwa ngokugcwele phansi. I-lumbar arch izosisiza ukuthi sidlulise amandla amaningi futhi siqinise isikhundla.
I-scapulae kufanele ihoxiswe ngokuphelele ngaso sonke isikhathi ukuze ihlukanise kangcono i-pectoralis ngaso sonke isikhathi.
Amaphuzu abalulekile kulo msebenzi:
- Ukuvulwa kwezandla kufanele kube ngaphezulu kancane kobubanzi bamahlombe.
- Impumulo kufanele ihambisane nebha ukuze ingashayi i-rack.
- Kufanele ukwenze umlenze wokushayela. Lokhu kuqukethe ukusunduza ngamathe ezinyawo zibheke emhlabathini ukudlulisa amandla amaningi.
- Izindawo zokuxhumana nebhentshi yilezi ezilandelayo: i-gluteus, i-scapulae nekhanda.
- Izinqe nesisu kumele kuhlale kunenkontileka ngaso sonke isikhathi.
Ngalezi zihluthulelo, singaphakamisa ukuqabula okuningi emshinini wokucindezela ebhentshini futhi sandise ukuzuza kwemisipha.
Hlanganisa ukucindezela
Kuyinto ehlukile yomshini webhentshi obeka ukugcizelela okukhulu kunqwaba ye-clavicular Lapho ubuzwa ukuthi kungani usebenzisa umshini wokuthambekela njengomphelelisi womshini webhentshi wendabuko, siyakuphendula lokho kufanele sithuthukise ama-pectorals ngokuphelele ngangokunokwenzeka. Ukuze wenze lokhu, udinga ukuhlasela imisipha kuzo zonke izinhlangothi. Kokubili umshini wokuthambekela nowokuncipha osizayo kusiza ukudala ama-pecs anamandla njengoba imisipha ihlaselwa ngamacala ahlukahlukene.
Imisipha ye-pectoral ihlukaniswe yaba yipectoralis enkulu kanye nenqwaba ye-clavicle. Akukho pectoralis encane njengoba abantu abaningi becabanga. Kuyiqiniso ukuthi kukhona okunye ukuzivocavoca okusiza ukuvuselela imicu yengxenye engezansi ye-pectoral ngaphezulu kepha kunengqondo kuphela lapho kuthiwe ukuzivocavoca kwenziwa ngendlela efanayo nemicu.
Umshini wokuthambekela ungaqeqeshwa kahle ngebhentshi elijwayelekile eliyisicaba. Vele ungeze ama-disc ambalwa ezansi ukudala ukuthambekela okwanele. Khumbula ukuthi lapho uthambekela kakhulu ebhentshini, kuzothatha ukungezwani okukhulu emahlombe akho. Kufanele uqaphele ngezinga lokuthambekela kwalokhu kuvivinya umzimba.
Ukuzivocavoca kwesifuba: ukuwela nge-pulley
Ukweqa ama-pulleys kungenye yezivivinyo ezifunwa kakhulu yibo bonke abafuna i-pectoral eqinile. Konke ukuqeqeshwa okunenjongo yobuhle kufanele kufune imisebenzi eminingi yobuhle ukuyenza ihehe ngokwengeziwe. Ingxenye esemaphakathi yenqwaba enkulu ye-pectoralis ne-clavicular ingathuthukiswa ngokuwela kwamapulisi. Kungumsebenzi ofuna ukugcizelela lezi zingxenye.
Ukuze senze lokhu, kufanele sithathe ama-pulleys endaweni ephakeme kakhulu futhi sime maphakathi nengxenye yombhoshongo we-pulley. Okulandelayo, sithatha igxathu eliya phambili futhi sikhumbule ama-pulleys amabili abheke maphakathi nesifuba sethu. Ukwenza kusebenze okukhulu kwe-pectoralis, kuyalulekwa ukugcina umzamo ku ingxenye ye-isometric okungenani umzuzwana owodwa. Isigaba sokubuyela endaweni yokuqala kufanele sihambe kancane futhi silawulwe. Siyakhumbula ukuthi ukuphindaphinda kufanele kuphelele futhi akubalulekile nje kuphela ukuthi i-Push, kepha nokugcinwa komthwalo.
Njengoba ukwazi ukubona, kunezivivinyo eziningi ezifanele eziyisisekelo ekwakheni isisindo semisipha. Akudingekile ukwehluka kakhulu ekuzivocavoca umzimba, kepha kulula ukusebenzisa enye yazo futhi uthuthuke ngokuhamba kwesikhathi.
Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi ngokuzivocavoca kwesifuba kanye nezici zazo.