Sizonikezela uchungechunge lokuzivocavoca qinisa i-pectoral engenhla kanye nayo yonke imisipha yayo. Ngokuyinhloko igxila engxenyeni engenhla ye-pectoral, kodwa futhi sithola i-pectoralis minor, i-deltoid ne-coracobrachialis (yale ndawo, ingxenye encane kuphela).
Lezi yizindawo ezivame kakhulu, kodwa ezinye izindawo eziningi zingaqanjwa, esizichaza ngezansi. Ukuzivocavoca yonke le ndawo kuthuthukisa umzimba omuhle futhi olinganiselayo, njengoba kungeyona le ndawo kuphela esebenzayo, kodwa yonke into ehlala eduze kwayo, njengezingalo, umhlane, amahlombe nezisu.
Ukuzivocavoca kwesifuba esiphezulu
Ngalolu chungechunge lokuzivocavoca singakwazi thuthukisa kokubili ingxenye engenhla ye indawo yesifuba. Kufanele udale isimiso kanye nenhlanganisela yokuzivocavoca ngochungechunge lwabo nokuphindaphinda, ngoba eziningi zazo uzophinde usebenze ingxenye ephakathi nephansi yesifuba. Njenge-rebound encane, ukwenza lezi zivivinyo endizeni ethambekele kuzohlale kuthuthukisa umphumela kakhulu kunalokho uma kwenziwa ngokuvundlile. Nazi ezinye zezivivinyo:
Cindezela ibhentshi elingaphezulu
Lokhu kuvivinya umzimba kungenye yezinto ezivame kakhulu futhi kuzoba yingxenye yesimiso kulolu hlobo lokwakha umzimba. Ngaphambi kokuqala ngokuzivocavoca kwesifuba sizoqala ukufudumala kokuqala. Kufanele ukwenze ubheke phezulu ebhentshini futhi wenze ukuphakama okuvundlile kubha enezisindo. Kungenziwa 4 uchungechunge lwezimpinda eziyi-8 kuye kweziyi-10.
Chofoza i-Bench Cindezela
Ngalokhu kunyakaza sizokwakha ukujima okusebenza ngempumelelo kakhulu lapho uwenza uthambekile. Kuyadingeka ukwakha uhlobo olugxile kakhulu lokuzivocavoca, ngoba kuphakamisa ukwazisa okukhulu ngomzamo wabo. Ngale ndlela, imicu engenhla ye-pectoral ithuthukiswa kakhulu.
- Ukuze wenze lo msebenzi kufanele ukhumbule isikhundla sakho. Kuzokwenziwa nge-60 degree inclinekungenjalo sizosebenza endaweni ye-deltoid.
- Kufanele ulale phansi ebhentshini izinyawo zakho ziqine phansi. Ungenza umsebenzi ngebha, lapho sizoyibamba khona ngokubamba okubanzi kakhulu. Kufanele uqale ngezingalo zakho ezinwetshiwe futhi ulethe ibha esifubeni sakho ngaphandle kokuyisekela. Ibha izobe isiphakanyiswa futhi endaweni yokuqala.
- Lo msebenzi ungenziwa futhi ngama-dumbbells, lapho singakwenza khona ngenye yazo esandleni ngasinye. Ukunyakaza kuzofana nokuzivocavoca okuchazwe nge-bar. Ngomsebenzi ngamunye esingawenza 4 uchungechunge lwezimpinda eziyi-10 kuye kweziyi-12.
I-Low Pulley Crossovers
Ukusetshenziswa kwemishini endaweni yokuzivocavoca akunakushaywa indiva futhi ukusuka lapho singasebenzisa ngokunenzuzo ubuningi bemisebenzi eminingi yayo. Uma kwenzeka i-pulley crossovers ephansi ivivinya ingxenye engenhla ye-pectoral, isiza ukusebenza endaweni futhi isisize ukwenza inqubo ngendlela eqinile nehlanzekile.
- Kulesi simo sizozibeka phakathi kwama-pulleys amabili aphansi, sibambe izindandatho noma izingcezu zokubamba ngezandla zethu.
- Siqala ngokwelula izingalo zethu ngokugcwele, sidonsa amahlombe ethu futhi silethe izingalo zethu phambili izindololwane zethu zigobe kancane zibheke entanyeni yethu.
- Sibuyela endaweni yokuqala bese sithumba ihlombe, siqikelela ukuthi singakwenzi kungazelelwe. singenza 4 uchungechunge lwezimpinda eziyi-8 kuye kweziyi-12.
Ama-push-ups anezinyawo eziphakanyisiwe
Lawa ma-push-ups angenziwa endaweni yesikhulumi ephakanyisiwe, njengedrowa noma esihlalweni esiphakeme esiphakathi. Ukuzivocavoca kuhlanganisa ukwenza ama-push-ups ubheke phansi, ukubeka izinyawo zakho endaweni yesikhulumi.
Ukuphakama komzimba ngeke kube ngokweqile, ngaphandle kuka-45 degrees. Uma sinqoba lokhu kuthambekela, umsebenzi uzobandakanya ukusebenza kwe-deltoid kakhulu kunengxenye engenhla ye-pectoral. Sizokwenza 4 uchungechunge lwezimpinda eziyi-8 kuye kweziyi-10.
emphemeni wepeki
I-Peck Deck ingenye yezindlela ezingenziwa ukuqinisa ingxenye yesifuba. Lo msebenzi singawenza sobabili ngemishini yesisindo, njenge-elastic tape.
Ngemishini sizokwazi ukumisa phakathi isisindo esizosidinga ukuze siphinde sihlanganise imisipha, lapho sizovala ngezingalo ingxenye okumelwe igone phambi kwesifuba. kungenziwa 4 uchungechunge lwezimpinda eziyi-10 kuye kweziyi-12. Sizokwenza futhi ngokubeka ibhande elinwebekayo ngemuva kwebha eqondile, lapho ngenxa yokubamba kwayo sizovala umsebenzi phambi kwesifuba.
Isifuba esinama-pulleys anokunyakaza okuya phezulu
Kulokhu sizosebenzisa ama-pulleys ukusiza ukuqinisa ama-pecs ethu. Lolu hlobo lokuzivocavoca lusiza ngokwengxenye kuwo wonke umjikelezo wokuzivocavoca ochazwe. Akulungile ukwenza isifuba kuphela ngosizo lwama-pulleys, ngoba kungukuhambisana kuphela okusizayo, kodwa ngezinga elikhulu.
- I-pulley kumele ibekwe endaweni ephakeme kunobude okhalweni.
- Sizobeka izandla zethu phezu kokubamba bese siwashelele ekuphakameni okhalweni. Khona-ke sizokwelula izingalo ngobumnene futhi sigcine ukugoba okuncane kwama-elbows, ukuze ukuzivocavoca kungabi ngokungazelelwe kakhulu. Kufanele uqedele umsebenzi ngokuhlanganisa izandla zakho ekuphakameni kobuso bakho.