Isifuba: Olona hlobo lomzimba lubalaseleyo lokukhula kunye nokuchaza

Umxholo

• Ukuzilolonga oku-5 ukwandisa isifuba
• 1. Umatshini wokushicilela webhentshi othambekileyo onezidumbile
• 2. Ukucofa kwebhentshi ngentsimbi
• 3.Sinks kwimivalo efanayo
• 4. Ukutyhala
• 5. Crossover ngesiphatho eliphezulu

Isicwangciso soqeqesho sokuphuhlisa isifuba kufuneka sibandakanye iintlobo ezahlukeneyo zokuzilolonga kuba, nangona onke amalungu esihlunu esebenze ngexesha loqeqesho, kukho imithambo ethile yokugxila ngakumbi kwindawo enye okanye ezimbini. Ke, kusoloko kubalulekile ukudibanisa imithambo kwiindawo ezahlukeneyo zesifuba, ukufumana izihlunu eziphucukileyo kunye nezilinganayo.

I-pectoral liqela lezihlunu elahlulwe lazizihlunu ezibini eziphambili: i-pectoralis enkulu kunye ne-pectoralis encinci. Ngokubanzi, iqela elisebenza ejimini kunye neenjongo zobuhle lelona sifuba sikhulu siphezulu, kwaye ngaphezulu, ke ngoko, siyabonakala ngakumbi. Nangona kunjalo, esi sihlunu sihlulwe sangamacandelo amancinci ama-3: ngaphezulu, phakathi kunye nasezantsi, ekufuneka kusetyenzwe kuwo.

Njengakuyo nayiphi na enye ingqeqesho yamandla, umthwalo okhethiweyo kufuneka uhlengahlengiswe nomthamo womntu ngamnye, kuba ukuba utyebe kakhulu, oko kungakhokelela ekusebenzeni kakubi kwemithambo. Kubalulekile ukuba umntu azi ukuba ukukhula kobunzima bemisipha kuthatha ixesha, kwaye ngekhe kukhawuleze kuba umthwalo uyanda.

Jonga iingcebiso ezi-8 zokufumana ubunzima bemisipha ngokukhawuleza.

Ukuzilolonga oku-5 ukwandisa isifuba

Isicwangciso soqeqesho kufuneka sibandakanye ubuncinci u-3 ukuya ku-4 wokuzilolonga okuhlukeneyo, okufikelela kuzo zombini ezona zinkulu kunye neyona pectoralis incinci. Ke, into efanelekileyo kukuba ukhethe phakathi kwezi zinto zilandelayo:

1. Umatshini wokushicilela webhentshi othambekileyo onezidumbile

Ukugxininisa ekusebenzeni: pectoral ephezulu.

Lo msebenzi kufuneka wenziwe kwibhentshi ejimini ekufuneka ibekwe ithambekele ngokokuqhelaniswa nomqeqeshi. Emva koko kufuneka:

1. Lala ngomqolo kwisitulo esityebileyo, ubambe ii-dumbbells ezinobunzima obufanelekileyo;
2. Yolula iingalo zakho ngokungqinelana nomzimba wakho, de uphantse ubambe enye nge-dumbbell kunye neengqiniba zakho eziguqukayo kancinci;
3. Yehlisa iingalo zakho, de ube uziva usolule isifuba kwaye kude kube iingalo zakho zenza i-90º engile. Ngalo mzuzu umntu makaphefumlelwe;
4. Phakamisa iidumbbells ukuya kwindawo yokuqala, ukhupha umoya emiphungeni ngelixa usenza intshukumo.

Iiseti ezi-4 zokuphindaphindwa kwezi-8 ukuya kwezili-12 kufuneka zenziwe, ziphumle malunga nemizuzu eli-1 phakathi kweseti nganye. Icebo elilungileyo kukuqalisa umthambo ngee-dumbbells ezilula kwaye ukonyuka kancinci, njengoko inani lokuphindaphinda liyancipha. Umzekelo olungileyo kukwenza i-12-12-10-8, umzekelo.

Lo msebenzi ungenziwa kunye nebhentshi ku-0º, oko kukuthi, ngokuthe tyaba, nangona kunjalo, kule meko i-pectoral esembindini iya kusebenza ngakumbi, endaweni ephezulu.

2. Ukucofa kwebhentshi ngentsimbi

Ukugxininisa ekusebenzeni: pectoral ephakathi.

Olu lolunye lweyona mithambo iklasikhi yokuqeqesha isifuba, kodwa ikwanzima kwaye inesiphumo sokwandisa ummandla ophakathi kunye nevolumu yesifuba. Ukwenza umthambo ngokuchanekileyo kufuneka:

1. Beka ibhentshi ngokuthe tye kwaye ulale ngomqolo;
2. Bamba i-barbell ngezandla zakho ububanzi bamagxa;
3. Yehlisa i-bar, uguqule iingalo zakho kude kube ibar ichukumisa isifuba sakho kwaye iphefumle ngexesha lokuhamba;
4. Yolula iingalo kwakhona, ukutyhala ibha kude kube iingalo zandiswa ngokupheleleyo. Kule ntshukumo, umoya kufuneka ukhuphe kwimiphunga.

Kuya kubakho iiseti ezi-4 zokuphindwaphindwa kwe-8 ukuya kwezi-12, uphumle malunga nemizuzu eli-1 phakathi kweseti nganye.

Lo msebenzi ungenziwa ngoncedo lomnye umntu, ngakumbi xa uzama ukwandisa ubunzima be-barbell, ukukhusela ukuba ungangeni esifubeni. Ngenye indlela, unokwenza umthambo usebenzisa i-dumbbells, endaweni ye-barbell.

3.Sinks kwimivalo efanayo

Ukugxininisa ekusebenzeni: pectoral esezantsi.

Ukuntywila kuhlala kusetyenziselwa ukuqeqesha i-triceps, nangona kunjalo, umahluko omncinci kulo msebenzi unokunceda ukukhulisa ngokukhawuleza indawo yesifuba esezantsi. Ukwenza njalo, kufuneka:

1. Bamba imivalo efanayo ngezandla zozibini, ugcine iingalo zakho zithi nkqo;
2. Gobisa iingalo zakho kancinci de ufike kwi-90º ye-engile, kwaye uyayame torso yakho phambili kancinci;
3. Buyela emva kwaye wolule iingalo zakho kwakhona de ufike kwindawo yokuqala.

Umgangatho ofanelekileyo kukwenza iiseti ezi-4 zokuphindaphinda ezi-8 ukuya kwezi-12, uphumle malunga nomzuzu omnye phakathi kweseti nganye.

Kulo msebenzi, kubaluleke kakhulu ukuzama ukugcina i-torso iqhubekile phambili njengoko uhla, ukuqinisekisa ukuba amandla asetyenziswa kakhulu kummandla osezantsi wesifuba ozimisele ukusebenza kuwo.

4. Ukutyhala

Ukugxininisa ekusebenzeni: pectoral ephakathi.

Ukuzivocavoca okulula nokufikeleleka kuye nawuphina umntu kukuphambuka, okuthi, ukongeza ekusebenzeni kwesifuba esiphakathi, sikwanceda ukomeleza iingalo kwaye kunokwenziwa ekhaya. Ukwenza umthambo kufuneka:

1. Hlala kwindawo eplanti, iingalo zakho zikumgama wamagxa;
2. Nciphisa kwaye uguqule iingalo zakho uze uthinte isifuba emgangathweni, ugcine iingqiniba zakho ngaphandle kunye ne-abs yakho ikhontrakthi;
3. Yenyuka kwakhona, ubuyele kwindawo yokuqala.

Lo msebenzi kufuneka wenziwe kwiiseti ezi-4 eziphindaphindwayo ezili-15 ukuya kwezingama-30.

5. Crossover ngesiphatho eliphezulu

Ukugxininisa ekusebenzeni: pectoral ephezulu naphakathi.

Olu khetho lulungile ukugqiba uqeqesho lwesifuba, olongeze ekusebenzeni kwinxalenye ephezulu kunye nephakathi kwesifuba, kunceda ekuchazeni ummandla phakathi kwezihlunu zesifuba ezimbini, ukudala inkcazo ebanzi. Ukwenza oku, sebenzisa umatshini wentambo kwaye ulandele la manyathelo alandelayo:

1. Bamba zombini izibambo zedivayisi yentambo;
2. Tsala izibambo phantsi, de izandla zibambe phambi kwesinqe, ugcine iingqiniba zigobile kancinci;
3. Buyela kwindawo yokuqala kunye nezandla zakho kwinqanaba lamagxa.

Unokwenza iiseti ezi-4 malunga nokuphindaphinda ezili-12 ukuya kwezi-15 kwaye uphumle malunga nemizuzu eyi-1 phakathi kweseti nganye.