Nthawi Yowerenga: 9 mphindi

Pectoral ndi imodzi mwamagulu amtengo wapatali kwambiri pamutu wamphongo. Pazifukwa zachilendo zokongola, munthu yemwe alibe mzere wa pachifuwa wogwiritsidwa ntchito bwino, molingana ndi minofu yambiri pofotokoza, imasiya chinthu chofunidwa m’maonekedwe a mpangidwe wake. Komanso, magwiridwe antchito pectorals ndi minofu zomwe zimathandiza kwambiri pamayendedwe ofunikira, monga kukankha, kutulutsa humer, pakati pa ena.

Chifukwa chake, m'nkhaniyi, tidziwa pafupifupi zochitika zonse zofunikira pectoral, chifukwa pomvetsetsa momwe chilichonse chimagwirira ntchito, tinatha kupanga maphunziro athu mokwanira, ndikuwona gawo lililonse lachigawo. Kuphatikiza apo, kukhala ndi njira zingapo zolimbitsa thupi ndizovomerezeka nthawi zonse kuti titha kugwiritsira ntchito kusiyanasiyana koyenera kuti minofu isazolowere zomwezo.

1- Kuzungulira Pamapewa

Minofu yomwe ikukhudzidwa: pachifuwa ndi Zowonjezera

Zida: dumbbell

Kuzungulira paphewa ndi masewera olimbitsa thupi omwe samawoneka kawirikawiri m'malo ophunzitsira olemera chifukwa chosadziwa zambiri zolimbitsa thupi kapena ngakhale mwayi womwe umadza chifukwa chovulala. Zimaphatikizapo kuzungulira phewa ndi munthu yemwe ali m'malo apamwamba. Chifukwa chake, zolimbitsa thupi zimayendetsa mbali zonse zakumtunda ndi zapansi, pokhala masewera olimbitsa thupi omaliza, chifukwa zimafunikira zochepa, sizosangalatsa kuyamba nazo.

2- molunjika benchi atolankhani

Minofu yomwe ikukhudzidwa: Pectoral, triceps ndi deltoid

Zida: Bar, Smith kapena Dumbbells

Makina osindikizira a benchi ndiye gawo lalikulu komanso lofunikira kwambiri pazochita zolimbitsa thupi komanso chimodzi mwazinthu zazikulu zitatu zomanga thupi. Zimakhala ndi masewera olimbitsa thupi omwe amatenga minofu yambiri yolumikizana ndi minofu ingapo yothandizira. Komabe, njira yabwino yochitira masewera olimbitsa thupi ndiyofunikira, chifukwa ndizotheka kuvulaza phewa, chifukwa cha ngodya yomwe imapezeka komanso mtundu wa mayendedwe. Komanso, malo okhala mikono akuyenera kuyang'aniridwa moyenera kuti pasakhale zovuta zokhudzana ndi phewa, makamaka.

Makina owongoka a benchi atha kuchitidwa ndi barbell kapena dumbbell. Makina a Smith (mawu owongoleredwa) ndichinthu chabwino kuchitira kukhazikika ndi chitetezo poyenda.

3- Makina osindikizira a benchi

Minofu yomwe ikukhudzidwa: Zachilengedwe, Deltoids, Triceps

Zida: barbell kapena ma dumbbells

Pafupi ndi makina osindikizira a benchi, kusiyana kwakukulu komwe tili nako pamakina osunthira a benchi ndi ntchito yeniyeni yakumtunda. Komabe, chisamaliro chowonjezera chiyenera kuchitidwa pantchitoyi, yomwe nthawi zonse imayang'anira kumbuyo kumbuyo kothandizidwa moyenera pa benchi. Anthu ambiri, pogwiritsa ntchito katundu wambiri, amalephera pambali imeneyi.

Kuchita izi kumatha kuchitidwa pamakona a 45º ndi 30º, ndipo ndizotheka kuzichita ndi barbell kapena dumbbells. Makina a Smith (mawu owongoleredwa) ndi njira yabwino yopezera kukhazikika ndi chitetezo poyenda, kuphatikiza pakufunika kocheperako pakakhala kutopa (mwachitsanzo, ntchitoyi ikaikidwa kumapeto kwa maphunziro).

4- Woponya

Minofu yomwe ikukhudzidwa: Triceps, pectoral, dorsal, serratus anterior ndi deltoids

Zida: dumbbell, bala kapena zingwe

Kukhala wokhoza kuchita ndi zida zitatu zomwe zatchulidwa pamwambapa, pullover, ikachitidwa kwa owonera zam'mimba osati zam'mbali, imafunikira kutsekeka kokwanira kwa zigongono komanso gawo locheperako, kuti athe kuyika mphamvu makamaka pectoral dera, lomwe limafunikira zochepetsera zakunja komanso serratus yakunja.

Pullover ndi masewera olimbitsa thupi omwe amapezanso anthu, makamaka mbali yakumunsi komanso yotsika ya pectoral, zovuta kuzolowera zochitika zina zambiri. Zimathandizanso kugwiranso ntchito pectorals.

5- Khosi Lapansi

Minofu yomwe ikukhudzidwa: Chapachifuwa

Zida: Khosi-Dekesi

Peck-Deck inali masewera olimbitsa thupi omwe amawoneka bwino kwambiri m'ma gyms akale, koma lero zikuwoneka kuti asankha Flye Machine, mwina chifukwa chogwiritsa ntchito moyenera kuti agwiritse ntchito ntchito zapambuyo pa deltoids ndi trapeze. Komabe, awa ndi masewera olimbitsa thupi omwe amalekanitsa kwathunthu ma pectorals ndipo ndi njira yabwino yotopetsa, monga Mike Mentzer ankachita, asanafike pa benchi.

Sitimayo iyenera kuyamikiridwa nthawi zonse, ndikupititsa patsogolo kukulira kwa pectoral.Pa gawo lowoneka bwino, palibe chifukwa choyimira isometric pakumapeto kocheperako, chifukwa izi zidzathetsa mavuto omwe amabwera nthawi yochita masewera olimbitsa thupi, chifukwa chake , ichepetsa mphamvu yake.

Pochita izi, nthawi zonse muzilimbikitsa kusunthika kokhazikika ndipo, ngati n'kotheka, muziyenda pang'onopang'ono.

6- Limbikitsani ndi zingwe

Minofu yomwe ikukhudzidwa: Pectoral, deltoids ndi triceps

Zida: zingwe

Anthu ambiri amagwiritsa ntchito zingwe pophunzitsira pectoral zokhazokha zouluka, kuwoloka ndi mayendedwe ena. Komabe, makina osindikizira chingwe ndi masewera olimbitsa thupi omwe angagwiritsidwe ntchito ngati chithandizo pamaphunziro anu. Imafanana ndi makina osindikizira a benchi pamakinawo, koma m'malo mopopera pa makinawo, mumagwiritsa ntchito zingwe, pa pulley yosinthika, inde. Mukamagwiritsa ntchito zingwe, mumagwetsa manja anu, chifukwa chake ntchitoyi itenga mphamvu zanu zambiri zothandizira ndi ma neuromuscular kuti muzitha kuyenda bwino.

7- Crossover

Minofu yomwe ikukhudzidwa: Chapachifuwa

Zida: zingwe

Kuwoloka mwina ndichomwe chimachita masewera olimbitsa chifuwa. Ndiko kuyenda makamaka kwa pectoralis ang'onoang'ono, pakusintha kwake kwakukulu. Komabe, mayendedwe awa amathanso kukhala a pectoralis akulu kapena ngakhale a pectoralis athunthu, kutengera mawonekedwe omwe amachitidwa.

Ndikofunikira nthawi zonse kulabadira mawonekedwe a zochitikazi, popeza kuvulala kwa pectoralis kocheperako, makamaka makutu a rotator ndiofala kwambiri, chifukwa ndi minofu yomwe imakhazikika mu gululi.

ONANINSO ZA NTCHITO: https://dicasdemusculacao.org/cross-over-rasgue-o-peitoral/

8- Makina osindikizira a benchi

Minofu yomwe ikukhudzidwa: Pectoral, triceps, phewa

Zida: Smith, Bar kapena Dumbbells

Makina osiyidwa a benchi ndi zochitika zomwe zimatsindika za pectoralis zazing'ono. Monga makina osindikizira ena a benchi, itha kuchitidwa ndi barbell kapena dumbbell, kutengera njira yomwe mukufuna kupereka. Ndiko kuyenda komwe kumatha kuvulaza khafu ya rotator, chifukwa chake kuwichita bwino ndikofunikira ndipo sikuyenera kunyalanyazidwa.

Uku ndi kuyenda komwe kumatha kuchitidwa ndi barbell, dumbbell kapena ngakhale pa Smith, komabe, a Smith sagwiritsidwa ntchito pang'ono chifukwa choti palibe mabenchi ambiri omwe amatha kunyamulidwa mosavuta kuzida zomwe zikufunsidwa.

9- Anapachikidwa Pamtanda

Minofu yomwe ikukhudzidwa: Pectoral ndi deltoids

Zida: ziphuphu

Crucifix Yotsika imawonekeranso m'malo ambiri ochitira masewera olimbitsa thupi. Imayesetsanso kugwirira ntchito pectoral wapansi ndipo ndimachita masewera olimbitsa thupi pofotokozera mbali yakumunsi ya pectoral kuchokera kunja mpaka mbali ya thupi.

Kusunthaku kumatha kubweretsa kusakhazikika kwakukulu mu glenohumeral olowa, chifukwa chake, ndikofunikira kuti kayendetsedwe kake kakhazikike bwino ndikuwongolera kayendedwe, apo ayi, mwayi wovulala ndiwokwera kwambiri.

10- Kudumphira m'madzi (mipiringidzo yofananira)

Minofu yomwe ikukhudzidwa: Pectoral, deltoids ndi deltoids

Zida: Chofanana ndi gravitron

Zitsulo zofananira zimakupatsani mwayi wothamanga, womwe ndi masewera apadera kwa iwo omwe akufuna thupi losiyana kwambiri! Kukhala zolimbitsa thupi zolumikizana, kuphatikiza, makamaka, ndi mphamvu yapadera yolandirira minofu, kusambira pamadzi ndi masewera olimbitsa thupi omwe angathandize kuphunzitsidwa kwa ma pectoralis apansi, makamaka, komabe, ipezanso gawo loyambilira la ma deltoid ndi , makamaka, ma triceps. M'malo mwake, ndimachitidwe otchuka a triceps.

Zitsulo zofananira zimatha kukhala zosunthika, chifukwa chake ngati chidwi chanu chili pamunsi pamunsi, ikani patsogolo pang'ono, ndikupindika pang'ono. Komabe, ngati cholinga chanu ndi triceps ikugwira ntchito, choyenera ndikuti mukhale okhazikika, mozungulira pansi.

Zitsulo zofananira, ngakhale zili zazikulu, zimafunikira chisamaliro, makamaka ndimapewa. Izi ndichifukwa choti kulemera kwa thupi lonse (pamene sitikuwonjezera kulemera kwa thupi) kumafunikira mphamvu yayikulu kuchokera ku kachingwe ka rotator, chifukwa chizolowezi chake ndichakuti ma humerus amakankhidwira mmwamba, kulimbikitsa, mwachitsanzo, matenda obwera. Chifukwa chake, khalani tcheru nthawi zonse!

Kwa anthu omwe avulala, ali ndi zosowa zina, kapena omwe ali olemera kwambiri, gravitron ikhoza kukhala njira yabwino. Zithandizanso oyamba kumene komanso azimayi ambiri.

11- Bench osindikiza osagwira nawo mbali

Minofu yomwe ikukhudzidwa: Pectoral, triceps ndi deltoids

Zida: Mabala, ma dumbbells, makina

Makina osindikizira a benchi osagwira nawo mbali nthawi zambiri amafunikira gawo loyandikira la pectoral ndipo ndimachita masewera olimbitsa thupi (kutengera mawonekedwe) kuti agwire gawo laling'ono la pectoral (mwachitsanzo, ndi ngodya yolondola). Chifukwa chake, atha kugwiritsidwa ntchito ndi mipiringidzo (pali ma H-mipiringidzo, omwe sakonda kuwonedwa m'malo ojambulira omwe ali ndi kukula kwa benchi) komanso ma dumbbells ndi makina, omwe ndi njira zofala kwambiri zoyendetsera kuyenda chifukwa chomasuka komanso ngakhale chitetezo.

Izi sizochita masewera olimbitsa thupi ndipo zidzakuthandizani kuti mupindule kwambiri minofu, koma chidzakhala chida chabwino kwambiri pantchito zinazake komanso kukonza madera ena.

12- Crucifix Yolunjika

Minofu yomwe ikukhudzidwa: Pectoral ndi deltoids

Zida: Ziphuphu, zingwe, makina

Mtanda wowongoka ndichimodzi mwazinthu zofunikira kwambiri pectoral. Kugwira ntchito kwathunthu, ndi kayendedwe kosavuta kuchita, komwe sikufuna ntchito yayikulu pakutsatira gululi komanso komwe kumabweretsa ulusi wapamwamba kwambiri wa minofu. Mtanda wowongoka ungathenso kuchitidwa ndi ma dumbbells, yomwe ndi njira yofala kwambiri, ndimakina (makina oyendetsa) kapena zingwe, zomwe zimapangitsa kuti ziziyenda mosasunthika komanso osalola kuti chifuwa chanu chizipumula. Itha kuperekanso chitetezo chambiri kutengera mulandu.

13- Mtanda wopendekera

Minofu yomwe ikukhudzidwa: Pectoral ndi deltoids

Zida: ziphuphu ndi zingwe

Monga mtanda wowongoka, wopendekera sasintha kwambiri. Komabe, chifukwa chakuwonekera kwa benchi, mumatha kulembetsa makamaka ma pectoral apamwamba, ndipo mawonekedwe oyenera a gululi ndi 30º osati 45º. Izi ndichifukwa choti pa 30º timakwaniritsa gawo labwino la gululi ndikuwonjezera kwa pectoralis ndipo osasinthasintha zigongono kwambiri, zomwe zimatha kuchotsa zovuta zina pectoralis yayikulu.

14- Makina osunthika okhala ndi zingwe

Minofu yomwe ikukhudzidwa: Pectoral, triceps ndi deltoids

Zida: zingwe

Tinatchula makina osindikizira a benchi ndi zingwe m'mbuyomu. Zomwezo zitha kuchitidwa pamtundu wokhotakhota, womwe udzalembetse bwino pachifuwa chapamwamba. Kuphatikiza apo, ma deltoids amtsogolo azithandizanso pagululi.

15- Kutulutsa

Minofu yomwe ikukhudzidwa: Pectoral, triceps ndi deltoids

Zida: thupi lanu

Mwachitsanzo, zolimbitsa thupi zomwe zimaphatikizapo kukakamiza ndizabwino kwa iwo omwe akufuna kusiya zolemera pambali kapena kuyesa kusiyanasiyana. Amatha kukulolani kuti muyambe kudziwa momwe mungagwiritsire ntchito zolipiritsa za thupi lanu kuti mupeze zotsatira.

Zitha kuchitidwa pamakona angapo, iliyonse yomwe ingapatse ntchito yapaderadera (kumtunda, pakati ndi kutsikira).

Zachidziwikire, simuyenera kuyembekezera kupindula kwakukulu mu minofu, koma mutha kuyembekezera zinthu monga kupirira, kusamala, ndi zina zambiri.

16- Kanikizani pamakina otchulidwa

Minofu yomwe ikukhudzidwa: Pectoral, triceps ndi deltoids

Zida: Makina

Zitha kukhala pamakina omwe amayeserera kuchepa kwa benchi, makina osunthira benchi kapena makina owongoka a benchi, makina pamakina ndiabwino kupatula kudzipatula, chitetezo ndikufikira komwe mukufuna. Ndi machitidwe abwino omwe angagwiritsidwe ntchito munthawi yomwe kusakhazikika kwa minofu yothandizira ndi / kapena yolimba kwatha.

Komabe, kutengera munthu amene tikunena nayeyu, ndizothandiza kwambiri povulala ndikukonzanso, motero kukhala chida chofunikira pakuthandizira.

Pali mitundu ingapo yazida izi, komabe, pakati pa zakale kwambiri ndi Hammer Strength yomwe imapereka matalikidwe apadera kwambiri pamagulitsidwe.

Komabe,

Zachidziwikire, pali zolimbitsa thupi zambiri pachifuwa, monganso kusiyanasiyana kwawo kosatha. Ndikofunikira kudziwa kuti zomwe zawonetsedwa apa ndi mitundu yokhayo yazomwe zikuyenda. Kumbukirani kuti mutha kuwayesa unilaterally (ngakhale atakhala ochepa pakulemba minofu), ndizosiyanasiyana zamagulu olimbana nawo, kettlebells, ndi zina zambiri.

Chifukwa chake musamangokhala okha, koma kumbukirani kuti nthawi zonse muzilemekeza ma biomechanics anu kuti mupewe kuvulala ndi zopinga.

Maphunziro abwino!

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