Kodi download pecs?

woyamba kulimbitsa thupi mu masewero olimbitsa ayenera nthawi zonse tiyambire ndi funso la kuphunzitsa gawo makamaka minofu ndi, makamaka, momwe kupeta minofu pectoral. Mwachibadwa, kufunika oyamba kuichita luso labwino zolimbitsa thupi, kenako okha kukhala awa kapena njira zina malinga ndi ntchito. Monga ulamuliro, ndi kukonzekera nthawi kuti novice mphamvu othamanga chimakhala cha masabata asanu miyezi isanu ndi umodzi. Mwa kuchuluka zokambirana kuti adzalola onse kupeta minofu pectoral, ndipo makhalidwe awo osiyana, Ndi bwino kusankha m'munsi lapansi.

Awa Choyamba, kayendedwe monga benchi atolankhani barbell ndi dumbbells kunama. oyamba ambiri kotero kuti asiye njira Sukuluyi, imene alibe nthawi muzindikire ayankhe thupi nkhawa thupi. Chifukwa, iwo anabwera ku mkhalidwe overtraining. Choncho, pofuna kupewa zikatero zikuchitika, muyenera kudziwa pasadakhale maphunziro bwino munda, ndiyeno kuyesera kuti mosamalitsa kusunga iwo. The tenet choyamba n'chakuti kuphunzitsa gawo lirilonse thupi ayenera kukhala lalifupi ngati n'kotheka, koma pa yomweyo mwamphamvu zokwanira kuphunzira. Lamulo lachiwiri likukhudza katundu buku: chiwerengero kukukhala ntchito pa elaboration pectoral dera sayenera upambana 10-15.

Lamulo lachitatu: kutulutsa minofu pachifuwa, muyenera kutsatira akafuna yoyenera. Hypertrophy minofu zimatheka ngati pa phunziro molondola anapereka magawo monga nthawi ya katundu amadza, kutalika kwa chete kwa, chiwerengero cha kubwereza ndi njira phindu. Lamulo lachinayi: akonzedwa a minofu misa n'zotheka pamene thupi lonse ali wopanikizika, mwachitsanzo n'zosatheka kusintha limodzi chabe mbali ya thupi si ntchito zina zonse za kuthengo. Chinthu chachisanu: multidirectional amadza pa chandamale gulu.

Mwachitsanzo, nthawi zambiri funso n'lakuti ngati kupeta chapamwamba pectoral minofu, akhoza kuthetsa ntchito zokambirana zina (benchi atolankhani, Kulumikizana ndi zina zotero. N.). Tikumbukenso kuti m'nthawi yathu pafupifupi tsiku lililonse umabala njira zatsopano zomwe kupereka zotsatira n'kamodzi. Mwachitsanzo, mmodzi wa iwo akhoza kukhala ndi udindo: ". Otsitsira minofu pectoral pa kubala" Kumene, malowa ntchito kukoka pa mowa, koma sizikutanthauza kuti thandizo lawo, inu mukhoza kulenga minofu kwathunthu anayamba za thupi.

Choncho, m'pofunika kupeta minofu pectoral ndi ntchito kuvomerezedwa muyezo wa akamachita maphunziro, mwachitsanzo benchi atolankhani barbell ndi dumbbell, kuswana kunama kapena pansi, ndi zina zotero. N. Aliyense newcomer masewera mphamvu ayenera kudziwa kuti pamaso ntchito mphamvu adzayamba kukula, izo ziyenera kukhala amphamvu. Mwamsanga ya minofu misa ndi kuwongolera zotsatira mu masewera olimbitsa thupi makamaka - ntchito awiri osiyana.

Milandu loyamba ndi lachiwiri ntchito njira yosiyana. Komabe, okha minofu wamphamvu akhoza kukhala wamkulu. Choncho, akonzedwa a maphunziro kulemera ayenera pamodzi ndi Zochita kuonjezera mphamvu kupirira. Choncho, kupeta pectoral minofu n'chotheka mothandizidwa zolimbitsa thupi katundu, osati ndikuiwala kutsatira mfundo zonse pamwamba.