Pōʻalima, Kepakemapa 30, 2022
Promoção Suplementos Mais Baratos
HōʻaikaʻiNā hoʻoikaika hoʻoikaika umaumaE papa inoa me nā hoʻoikaika umauma nui

E papa inoa me nā hoʻoikaika umauma nui

Wā heluhelu: 9 minuke

ʻO ka pectoral kekahi o nā pūʻulu waiwai nui i ka ʻōpū kāne. No nā kumu aesthetic ʻē aʻe, kahi kanaka i loaʻa ʻole kahi laina umauma hana pono, ma ke ʻano o puʻupuʻu puʻupuʻu i ka wehewehe ʻana, waiho ʻia kahi mea i makemake ʻia ma ke ʻano o kona ʻano. Eia kekahi, ma ka hana, ʻo nā pectorals nā ʻiʻo e kōkua nui i nā neʻe kumu, e like me ka paʻi ʻana, hoʻohui humeral, a me nā mea ʻē aʻe.

papa inoa hoʻoikaika umauma

No laila, i kēia ʻatikala, e ʻike kokoke mākou i nā hana pectoral maʻamau āpau, no ka mea ma ka hoʻomaopopo ʻana pehea e hana ai kēlā me kēia, hiki iā mākou ke kūkulu i kā mākou hoʻomaʻamaʻa i kahi ala kūpono, e helu ana i kēlā me kēia ʻāpana kikoʻī o ka ʻāina. Eia hou, ʻo ka loaʻa ʻana o ke ʻano o nā koho hoʻoikaika kino he pololei mau ia i hiki ai iā mākou ke noi i nā loli kūpono e hana ʻole ai ka ʻenekini i ka stimulus like.

1- Hoʻohā poʻohiwi

hoʻoikaika kino-umauma-nā-poʻohiwi

Pili nā mākia: pale umauma a kahakaha

Pono: ʻO Dumbbell

ʻO ka hoʻopuni ʻana i ka poʻohiwi kahi hana i ʻike pinepine ʻole ʻia i ka hapa nui o nā hale haʻuki no ka nele o ka ʻike e pili ana i ka hoʻoikaika kino a i ʻole nā ​​manawa kūpono e lawe ai i kahi ʻeha. Aia ia i kahi neʻe puni o ka poʻohiwi me kēlā me kēia i ke kūlana kiʻekiʻe. No laila, hoʻonāukiuki kēia hana i ka ʻaoʻao ma luna a ma lalo hoʻi o ka pectoral, kahi hoʻomaʻamaʻa maikaʻi no ka hoʻopau ʻana, no ka mea he koi haʻahaʻa ia, ʻaʻole hoihoi ia e hoʻomaka me ia.

2- kaomi kaomi pololei

press-chest-bench press-complete

Pili nā mākia: Pectoral, triceps a me deltoid

Pono: ʻO Bar, Smith a i ʻole Dumbbells

ʻO ka pā kaomi ka mea nui a me ka pono o nā hoʻoikaika kino pectoral a ʻo kekahi o nā mea nui ʻekolu i ke bodybuilding. Loaʻa iā ia kahi hana e hoʻouluulu i nā olonā a nui a me nā mākala kōkua. Eia nō naʻe, pono ke ala kūpono e hana ai i ka hoʻoikaika kino, no ka mea he ʻeha paha ka poʻohiwi, ma muli o ke kihi i loaʻa ai a me ke ʻano o ka neʻe. Eia kekahi, pono e nānā pono i ke kūlana o nā lima i ʻole pilikia e pili ana i ka poʻohiwi, keu hoʻi.

Hiki ke hoʻokō ʻia ka press bench pololei me ka barbel a i ʻole dumbbell. ʻO ka mīkini Smith (alakaʻi moʻolelo) kahi koho maikaʻi no ka hāʻawi ʻana i ke kūpaʻa maikaʻi a me ka palekana i ka neʻe.

3- Kaomi kaomi pihi

hoʻopau-hoʻoikaika-umauma-hoʻohuli-piha

Pili nā mākia: Pectoral, Nā Deltoids, Nā Triceps

Pono: barbel a i ʻole dumbbells

Ma ka ʻaoʻao aʻe o ka press bench straight, ʻo ka ʻokoʻa i kaha ʻia iā mākou i ka press bench bench ka hana kikoʻī no ka ʻāpana pectoral luna. Eia naʻe, pono e mālama pono i kēia hana, ka mea e mālama mau i ka hope i kākoʻo pono ʻia ma ka pā. ʻO ka hapa nui o nā kānaka, ma ka hoʻohana ʻana i nā nui o ka ukana, e holo pono ʻole ma kēia ʻano.

Hiki ke hana i kēia hoʻoikaika ma nā kihi o 45º a me 30º, a hiki nō hoʻi ke hana iā ia me ka barbel a i ʻole nā ​​dumbbells. ʻO ka mīkini Smith (alakaʻi moʻolelo) kahi koho maikaʻi no ka hāʻawi ʻana i ke kūpaʻa maikaʻi a me ka palekana i ka neʻe ʻana, a ʻoi aku ka liʻiliʻi o ka pono no ke kaulike i nā luhi (ʻo kahi laʻana, ke waiho ʻia kēia hana ma ka hopena o ke aʻo ʻana).

4-Pullover

hoʻoikaika kino-umauma

Pili nā mākia: Triceps, pectoral, dorsal, serratus mua a me nā deltoids

Pono: pākaukau, pā a kaula paha

Hiki ke hana me nā pono ʻekolu i ʻōlelo ʻia i luna, ʻo ka pullover, ke hana ʻia no ka pectoral a ʻaʻole no ka dorsals, koi i kahi angulation paʻa o nā kuʻekuʻe a me kahi pae eccentric ʻoi aku ka liʻiliʻi, i mea e noʻonoʻo pono ai i ka ikaika i ka pectoral. ʻĀpana, e koi ana i ka liʻiliʻi o ka dorsal a me ka serratus mua.

ʻO Pullover kahi hoʻolālā e hōʻiliʻili, ʻo ia hoʻi ka ʻaoʻao a me ka ʻaoʻao haʻahaʻa o ka pectoral, kahi mea paʻakikī no ka nui o nā hana ʻē aʻe. Kōkua pū ia i ka hana ʻana i ka laulā o nā pectorals.

5- Peck-Deck

kāhiko-pectoral-peck-deck

Pili nā mākia: Breastplate

Pono: ʻO Peck-Deck

ʻO ka Peck-Deck kahi hana i ʻike nui ʻia i nā hale haʻuki kahiko, akā i kēia lā me he mea lā ua koho lākou no ka Mīkini Flye, no ka nui paha o ka mākaukau o ka hiki ke hoʻohana iā ia no ka hana o hope deltoids a me trapeze pū kekahi. Eia nō naʻe, he hana maikaʻi loa kēia e hoʻokaʻawale loa i nā pectorals a he koho pre-exhaustion maikaʻi loa ia, e like me kā Mike Mentzer i hana ai, ma mua o ka press bench incline.

Pono e waiwai mau ka peck-deck i kāna pae eccentric, e paipai ana i kahi hoʻonui piha o ka pectoral. I ka pae concentric, ʻaʻohe pono e kū i nā isometric ma ka liʻiliʻi loa, no ka mea e hoʻomaha kēia i ka haunaele i hana ʻia i ka wā hoʻoikaika kino a, no laila , e ho'ēmi ia i kona pono.

I kēia hoʻoikaika ʻana, paipai mau i nā neʻeneʻe nui a inā, inā hiki, hoʻolōʻihi nō hoʻi kekahi.

6- Kaomi me nā kaula

hoʻoikaika kino-pahu-paʻi-me-kaula

Pili nā mākia: Pectoral, nā deltoids a me nā triceps

Pono: uwea

Hoʻohana ka poʻe he nui i nā kaula i ka hoʻomaʻamaʻa pectoral no ka lele wale, kea a me nā neʻe ʻē aʻe. Eia nō naʻe, he hana ikaika ka kaomi uea hiki ke hoʻohana ʻia ma ke ʻano he kōkua i kāu hoʻomaʻamaʻa. Hoʻohālikelike ia i kahi kaomi kaomi ma ka mīkini, akā ma kahi o nā ʻūlū ma ka mīkini, hoʻohana ʻoe i nā kaula, ma kahi pulley hiki ke hoʻololi. Me ka hoʻohana ʻana i nā kaula, e hoʻolei ʻoe i kou mau lima, no laila e hōʻiliʻili kēia hana i ka nui o kāu mau pūʻali kōkua a me ka hiki i ka neuromuscular no ke kaulike a me ke kūpaʻa o ka neʻe.

7- Keʻa

uila-umauma-crossover-uwea

Pili nā mākia: Breastplate

Pono: uwea

ʻO ke keʻa ʻo ia ka hana maʻa uwea ʻoi loa. He neʻe ʻoi aku ia no ka pectoralis minor, i kāna ʻano nui. Eia nō naʻe, hiki i kēia neʻe no ka pectoralis nui a i ʻole no ka pectoralis ma ke ʻano holoʻokoʻa, kaukaʻi ʻia i ke kihi e hana ʻia ai.

He mea nui mau ka nānā ʻana i ke ʻano o kēia hana, ʻoiai he mau ʻeha o ka pectoralis minor a, ʻo ka mea nui, he mea maʻamau ka cuff rotator, ʻoiai he set o nā mākala e hoʻopaʻa i ka humerus i kēia neʻe.

E aʻo hou aʻe e pili ana i ka hana: https://dicasdemusculacao.org//cross-over-rasgue-o-peitoral/

8 - Kaomi paomi hoʻoliʻiliʻi

hoole-hoʻoikaika kino-hōʻole

Pili nā mākia: Pectoral, triceps, poʻohiwi

Pono: Smith, Pā a i ʻole Dumbbells

ʻO ka pā kaomi hoʻoliʻiliʻi kahi hana hoʻoikaika i ka pectoralis minor. E like me nā kaomi hoʻokolokolo ʻē aʻe, hiki ke hoʻokō ʻia me kahi barbel a i ʻole dumbbell, ke kaukaʻi ʻia i ke ala āu e makemake ai e hāʻawi. He neʻe ia e hōʻeha maʻalahi i ka rotator cuff, no laila he mea nui ka hoʻokō maikaʻi ʻana a ʻaʻole pono e mālama ʻia.

ʻO kēia kahi neʻe e hiki ke hana ʻia me ka barbel, dumbbell a i ʻole ma ka Smith, akā naʻe, ua emi iki ka hoʻohana ʻana o ka Smith ma muli o ka nui o nā noho aliʻi i hiki ke lawe maʻalahi ʻia i nā lako e nīnau ʻia ana.

9- Hoʻoiho Crucifix

hoʻoikaika-umauma-cruxifix-hōʻole

Pili nā mākia: Pectoral a me nā deltoids

Pono: dumbbells

ʻAʻole ʻike iki ʻia ka Crucifix Hoʻoiho i ka hapa nui o nā hale haʻuki. Hoʻonohonoho ʻia ia i ka hana ʻana i ka pectoral lalo a he hana nui ia no ka wehewehe ʻana i ka ʻaoʻao haʻahaʻa o ka pectoral mai waho a i ka ʻaoʻao o ke kino.

Hiki i kēia neʻe ke hoʻonāukiuki nui i ka hui glenohumeral, no laila, he mea nui e hana i ka neʻe me ke kūpaʻa maikaʻi a me ka neʻe ʻana o ka neʻe, inā kiʻekiʻe loa ka manawa o ka ʻeha.

10- Diving (nā kī kaulike)

hoʻo-hoʻoikaika kino-luʻu-like

Pili nā mākia: Pectoral, nā deltoids a me nā deltoids

Pono: Pākuʻi a me ka gravitron

ʻAe nā kī kaulike iā ʻoe e hana i ka luʻu, kahi hana kūikawā no ka poʻe makemake i kahi kino ʻokoʻa maoli. Ma ke ʻano he hana hoʻohui nui, hui pū, a me ka mea nui, me ka mana ʻimi ʻokoʻa o ka mākala, he hana ia e luʻu ai i ke aʻo ʻana i nā pectoralis o lalo, ʻoi aku ka kikoʻī, akā naʻe, e hōʻiliʻili ia i ka ʻāpana mua o nā deltoids a , ka hapanui, nā triceps. ʻO ka ʻoiaʻiʻo, he hana hoʻoikaika ʻia no triceps.

Hiki i nā kī kaulike ke hiki ke laulā, no laila inā kau ka nānā i nā pectoral o lalo, e kūlou i mua, e hana ana i kahi kōpana poʻohiwi. Eia nō naʻe, inā he triceps kāu pahuhopu, ʻo ka mea kūpono e noho pololei, pili i ka honua.

ʻO nā kī kaulike, ʻoiai he maikaʻi, pono e mālama, ʻoi loa me nā poʻohiwi. ʻO kēia no ka mea ke kaupaona o ke kino holoʻokoʻa (ke hoʻohui ʻole mākou i ke kaumaha i ke kino) pono i ka ikaika nui mai ka rotator cuff, ʻoiai ʻo ka maʻamau no ka humerus e pahu ʻia ai, e paipai ana, no ka laʻana, hopena maʻi maʻi. No laila, e nānā mau!

No nā kānaka me nā ʻeha, me kekahi ʻano pono kikoʻī, a i ʻole nā ​​mea kaumaha loa, he koho maikaʻi paha ka gravitron. E kōkua pū ia i ka poʻe hoʻomaka a me ka hapa nui o nā wahine.

11- Kaomi ʻo Bench me nā paʻa kū ʻole

press-bench-bench press-kūpaʻa-loaʻa

Pili nā mākia: Pectoral, triceps a me nā deltoids

Pono: Nā pā, nā dumbbells, nā mīkini

ʻO nā kaomi Bench me nā paʻa kūleʻa e koi pinepine ai i ka ʻaoʻao ʻaoʻao o ka pectoral a he hoʻoikaika nui (e pili ana i ka ʻaoʻao) e hana i ka ʻaoʻao haʻahaʻa o ka pectoral (e laʻa me ka ʻaoʻao ʻākau). No laila, hiki iā lākou ke hoʻohana ʻia me nā kī (aia nā pā kī H, ʻike pinepine ʻole ʻia i nā hale haʻuki me ka nui o ka pahu kaomi) a me nā dumbbells a me nā mīkini, ʻo ia nā ala maʻamau e hana ai i ka neʻe no ka maʻalahi o ka paʻa a ʻo ka palekana.

ʻAʻole kēia he hoʻomaʻamaʻa maʻamau a e lawe mai iā ʻoe i nā lanakila kupaianaha nuʻu mākala, akā, he mea hana maikaʻi loa ia no nā hana kikoʻī a no ka hoʻomaikaʻi ʻana i kekahi mau wahi.

12- Crucifix Pololei

hoʻoikaika kino-pectoral-cruxifix-pololei

Pili nā mākia: Pectoral a me nā deltoids

Pono: Dumbbells, uwea, mīkini

ʻO ke keʻa pololei kea kekahi o nā neʻe kumu no ka pectoral. Ke hana nei ia me ka holoʻokoʻa, he neʻe ia e maʻalahi e hana, ʻaʻole ia e koi i ka hana nui no ka hoʻopaʻa ʻana o ka neʻe a kiʻi i kahi kiʻekiʻe kiʻekiʻe o nā olonā. Hiki ke hana ʻia ke keʻa pololei me nā dumbbells, ʻo ia ke ala maʻamau, me nā mīkini (mīkini lele) a i ʻole me nā kaula, e hāʻawi ana i ka hoʻomau mau i ka neʻe a ʻaʻole e waiho i kou umauma i kekahi ʻano hoʻomaha. Hiki iā ia ke hāʻawi i kahi palekana hou aʻe ma muli o ka hihia.

13- Kea i kaulia ma ke kea

hoʻoikaika kino-pectoral-cruxifix

Pili nā mākia: Pectoral a me nā deltoids

Pono: nā dumbbells a me nā kaula

E like me ke keʻa kū pololei, ʻaʻole hoʻololi iki ka mea i hoʻohuli ʻia. Eia nō naʻe, no ka huhū o ka pā, hoʻopau ʻoe i ka hoʻouluulu ʻana i ka hapanui o ka pectoralis kiʻekiʻe, a ʻo ka ʻaoʻao kūpono no kēia neʻe ʻo 30º a ʻaʻole 45º. Loaʻa kēia i ka ʻoiaʻiʻo ma 30º loaʻa iā mākou kahi pae eccentric ʻoi aku ka maikaʻi o ka neʻe me ka hoʻonui ʻia ʻana o ka pectoralis a me ka ʻole o ka wili ʻana o nā kuʻekuʻe, kahi e hoʻopau ai i kekahi o nā haunaele mai ka pectoralis nui.

14- Kaomi paʻi me nā kaula

mau-hooikaika-umauma-kaomi-uwea

Pili nā mākia: Pectoral, triceps a me nā deltoids

Pono: uwea

Ua ʻōlelo mākou i ka mīkini kaomi pololei me nā kaula ma mua. Hiki ke hana i ka mea like i ka mana slanted, kahi e ʻoi maikaʻi ai ka pectoral i ka mahele kiʻekiʻe. Eia kekahi, ʻoi aku ka nui o nā deltoid mua i ka neʻe i ka neʻe.

15- Pushups

hoʻoikaika kino-umauma

Pili nā mākia: Pectoral, triceps a me nā deltoids

Pono: kino ponoʻī

Hoʻohana ākea i nā hana calitenic, no ka laʻana, maikaʻi nā hana e hoʻopili ai i nā pākī no ka poʻe makemake e waiho i nā kaupaona a hoʻāʻo i kahi ʻano ʻokoʻa. Hiki iā lākou ke ʻae iā ʻoe e ʻike pehea e hoʻohana ai i ka uku o kou kino iho e loaʻa nā hopena.

Hiki iā lākou ke hana ma nā kihi he nui, e hāʻawi kēlā me kēia i kahi hana kikoʻī ma kēlā me kēia wahi pectoral (luna, waena a me lalo).

ʻIke loa, ʻaʻole pono ʻoe e manaʻo i nā loaʻa nui i ka nui o nā mākala, akā hiki iā ʻoe ke manaʻo i nā mea e like me ke ahonui, kaulike, a pēlā aku.

16- Kaomi ma nā mīkini i haʻi ʻia

hoʻohana-pectoral-press-mīkini-'ōlelo

Pili nā mākia: Pectoral, triceps a me nā deltoids

Pono: Nā mīkini

Hiki iā ia ma nā mīkini e hoʻohālikelike i ka kaomi hoʻohaʻahaʻa bench bench, ka pākeke incline bench a i ʻole ka press bench straight, ʻoi aku ka maikaʻi o nā hoʻomaʻamaʻa ma nā mīkini no ka hāʻawi ʻana i kahi kaʻawale, palekana a hiki pololei i kahi āu e makemake ai. He hana kūpono pū kekahi lākou e hoʻohana ʻia i nā manawa kahi e pau ai ka paʻa ʻole o nā mākala kōkua a me / a i ʻole stabilizer.

Eia nō naʻe, kaukaʻi ʻia i ke kanaka a mākou e kamaʻilio nei, kōkua nui lākou i nā ʻeha a me ka hoʻoponopono hou ʻana, no laila he mea hana nui ia i ka lāʻau hoʻoikaika kino.

Nui nā mana o kēia mau pono, eia nō naʻe, i waena o nā mea kahiko ka ikaika o Hammer e hāʻawi nei i kahi amplitude loa i nā neʻe.

Eia naʻe,

ʻIke loa, nui nā hana no ka pahu, e like me kā lākou mau loli palena ʻole. He mea nui e kuhikuhi i ka mea i hōʻike ʻia ma aneʻi he ʻano maʻamau o nā neʻe nui. E hoʻomanaʻo e hiki iā ʻoe ke hoʻāʻo iā lākou me ka unilaterally (ʻoiai ka liʻiliʻi o ka hopena o ka hoʻowalewale ʻana i nā mākala), me nā ʻano like ʻole e pili ana i nā pūʻali kūʻē, kettlebells, a pēlā aku.

No laila mai palena ʻoe iā ʻoe wale nō, akā e hoʻomanaʻo e mahalo mau i kāu biomekanika pākahi i mea e pale ai i nā hōʻeha a me nā pilikia.

Hoʻomaʻamaʻa maikaʻi!

No ka mea kakau

Nā ʻatikala pili

4 MAU KOMENE

  1. Maikaʻi loa kāu pūnaewele, akā ʻaʻole kēia mau hoʻolaha e ʻike iā mākou i kekahi mea, hoʻonāukiuki ia iā mākou i nā manawa āpau, e hoʻohuli hou iā mākou i nā mea ʻē aʻe e ʻike ʻole ai i kekahi mea. ʻAʻohe ona kūlana komo.

    • Dennis, hauʻoli wau makemake ʻoe i ka pūnaewele ... a ʻike: manuahi !!!! Akā he nui kā mākou mau lilo, inā me nā kikowaena, ʻauhau, nā mea kākau kolamu, a pēlā aku ... no laila he manuahi ia, akā no nā mea heluhelu ... no mākou e hoʻomau i ka kaʻana like ʻana i ka mea maikaʻi, pono mākou e uku ka poʻe i nā hoʻolaha. hana ʻia ma kā mākou pūnaewele. Lana koʻu manaʻo e hoʻomaopopo a noho pū me mākou!

  2. maikaʻi loa ... Ua hauʻoli au i nā wehewehe ʻana no kēlā me kēia hoʻoikaika kino ... akā kanalua wau ... ehia mau hana e hiki ai iaʻu ke hana ?? Hoʻomaʻamaʻa wau i kahi hui puʻupuʻu i kēlā me kēia lā o ka pule ... hoʻomaha i ka hopena pule a me ka hoʻomaʻamaʻa umauma ma ka Pōʻakahi ... mahalo
    apo a hoʻomau i ka hana maikaʻi
    ka ma aneʻi

HAALELE I KA PANE

E ʻoluʻolu e hoʻokomo i kāu manaʻo!
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