Kodi amawapopa pecs? Funso kazivutitsa othamanga ambiri

Pakali pano, pali njira zambiri zimene anafotokoza mwatsatanetsatane mmene kutulutsa m'mawere minofu. Ayenera kuyamba ndi zofunika kwambiri maofesi zikuluzikulu zomwe pang'onopang'ono aphatikizire mu kayendedwe ka ntchito ndi kupeza minofu misa koyenera kupita Zochita zovuta zambiri ndi ntchito zolemera.

Traditional zofunika phukusi, limene limafotokoza mmene kutulutsa minofu pachifuwa, zikuphatikizapo Zochita asanu. Zochita kungaphatikizepo: Kankhani pa mpira, kuti akanikizire benchi mwachibadwa, ndi Kulumikizana, kapena dumbbells atolankhani mu malo sachedwa, obliquely dilution, dewatering pa thandizo asymmetric. Dziwani kuti aliyense zolimbitsa thupi imakhala njira zinayi kwa othamanga odziwa ndi njira ziwiri oyamba. Chiwerengero cha kubwereza lililonse ya nthawi mpaka fifitini. Chotero angapo kubwereza azitentha pectoral minofu mpumulo.

Pali zambiri masewera machitidwe ofuna bwanji kutulutsa minofu pachifuwa ndi Kankhani akuluakulu, ntchito dumbbells, mothandizidwa ndi mowa. Ngakhale kuti onse zokambirana izi mwapadera mu osiyanasiyana zoyenda, zotsatira pa minofu ndi magawo ena ambiri, iwo m'njira zambiri. Kuwonjezera chakuti iwo onse lolunjika pa chitukuko minofu pachifuwa, omwe liyenela pazipita matalikidwe, ndiye, ngati ife kugwedeza pa m'goli mipiringidzo triceps, ndiye kuti katundu, n'zotheka kupita ku njira yoyenera, ndi chifuwa njira yonse mozungulira, unakhota muyenera kwambiri kuti kusiya. Mofananamo, benchi atolankhani, ntchito kupyolera bere m'pofunika kuthana ndi bala ake, ndikofunika kusunga projectile pa nsonga ya kukhudzana masekondi awiri. Ndi Kankhani akuluakulu pa zinthu mkulu pedestal ali yemweyo, kuchimwa ayenera kukhala pansi pa mlingo wa burashi dongosolo pa thandizo.

Ngati mudzapempha woseŵera odziwa, mmene kutulutsa minofu pachifuwa, ndiye izo amalangiza kuti kuyamba ndi njira ndi zochangamutsa uliwonse thupi, ndiye njira ziwiri zofunika akamaliza njira imodzi ndi zotheka chiwerengero chachikulu cha kubwereza.

Pamene othamanga kupeta atolankhani, kudutsa iwo ayamba nkhawa funso bwanji kutulutsa obliques. Kusalaza gulu minofu Cholinga kutsindika mfundo m'chiuno, komanso kulimbikitsa atolankhani.

Yambani elaboration obliques komanso aima ndi Zochita zikuluzikulu. Potsatira njira yoyenera kuti tiyambepo ndi kukhala atagona pansi ndi kupinda miyendo pa bondo. Ndiye muyenera kutembenukira pambali pang'ono, kotero kuti bondo wake anakhudza pansi. Kamodzi zimenezi, muyenera kukhala ndi dzanja limodzi kumbuyo mutu wake, ndi anamuyika ena pa ntchafu. Kenako, muyenera kupanga mpweya mosavuta, kukoka mpweya wanu, kutambasula obliques ndi kuyesa pindani ndi chitsogozo mutu ndi mapewa akhale kutsogolo kupita m'tsogolo. Pambuyo phewa chimene anali ndi malo antchito kuyambira anayamba kukwera pamwamba pansi ndi masentimita awiri, muyenera kutulutsa ndi kubwerera kuyambira malo. Akamaliza wa kubwereza zonse anakonza mbali imodzi tili kutembenukira ku mbali ina ndi bwerezanonso pogwiritsa ntchito. Nkofunika kuti pa masewera olimbitsa thupi lonse m'chiuno mwanu zimayenda pa makona a madigiri 90 ndi kulemekeza torso ndi.

Kodi amawapopa kumbuyo minofu? Funso liukitsidwa ndi othamanga ambiri budding. Kuti minofu imeneyi n'kofunika osati kuposa deadlift lapansi. Timatha kwa thickening a minofu ya chapamwamba ndime msana. Nkofunika kuti deadlift timapitiriza dorsal minofu. Pansi ndime deadlift - wogwira zolimbitsa chimalimbikitsa compaction a magulu minofu.

Kutulutsa mmbuyo, ataima thupi, ndipo adaponya ndodo pamimba. Njira iyi anachita mu otsetsereka, yopapatiza ndi sing'anga nsinga, omwe amalola kufulumiza katundu pa magulu munthu minofu kumbuyo. Cholinga chachikulu cha ntchito yonseyi ndi katundu zina pa lats, rhomboids ndi minofu trapezius za mmbuyo.