Limbikitsani minofu pachifuwa

Lero, bodybuilders ambiri chifukwa cha benchi atolankhani ndi wapamwamba chifuwa - amawapopa pectoral minofu. Komabe, osati benchi atolankhani ndi kupezera katundu pa deltoid kutsogolo. Pali Zochita zina kulimbikitsa minofu ya pachifuwa. Komabe, ntchito zida yoyenera kuchita benchi atolankhani ndipamene minofu pachifuwa.

Ngati munthu ali ndi lathyathyathya mawonekedwe a bere, ndiye zotsatira za benchi atolankhani adzakhala zambiri, kuyambira matalikidwe a zoyenda za kuwonjezeka khosi, ndi katundu chachikulu ndi pa minofu pectoral. Ngati chifuwa anthu mu mawonekedwe a "mawilo", bodybuilder tsogolo sindifika kothandiza ikukoka sternum minofu. Kuti vuto, akatswiri amalangiza kulimbikitsa khosi pafupi ndi khosi m'dera la thupi.

Kodi kutulutsa mpaka minofu ya chifuwa

M'pofunikanso powasamalira mfundo yakuti suyenera nkhanza. Ngati inu kupeta minofu pachifuwa tsiku lililonse, pali vuto akanagwiritsa. Kuphedwa kwambiri a benchi atolankhani zidzayambitsa deltoids osakwanira amawapopa, mapewa yopapatiza. Monga, inu sadzayang'ana ngati titan m'nthano, kotero musaiwale za chakuti manja amafuna maphunziro.

The mwayi waukulu benchi atolankhani kuti zikhale za malo zisathe kunama. Wokhazikika (koma osati kwambiri) kuchita masewera olimbitsa thupi ili kwambiri kuwonjezera mphamvu ndi kupereka kulimbitsa thupi wabwino kwa minofu chapamwamba pachifuwa.

Benchi kosakhala amalola kayendedwe jerky. Ngati inu kutenga mafupa a chiuno chanu benchi, izo kumaonjezera ngozi ya choipa. Nkofunikira kudziwa kulemera ntchito. Wakutali minofu mphamvu kukuthandizani Finyani kulemera katundu wa mowa.

Zinakhudza sipekitiramu wa kanthu zolimbitsa thupi ili, izo tikulimbikitsidwa kusintha chotheratu mtunda (mtunda wa pakati maburashi ndi). M'lifupi nsinga amachititsa kuti mbali ya chifuwa, amene adzamva maganizo pa thupi. Lonse nsinga mapampu gawo lakunja la maere. Avereji nsinga amapereka katundu yaikulu minofu pakati pachifuwa. gawo zoweta zinayenda kugwira yopapatiza. Dziwani kuti pa triceps benchi atolankhani amawapopa mutu.

Okonda benchi atolankhani ndi barbell udzakwaniridwa mu nkhani ya ikukoka chifuwa chapamwamba. N'zachidziwikire imagwiridwa ndi sitampu kapena dumbbells pa bolodi otsamira. Akunja zone pectoral minofu ntchito pa kuswana manja ndi dumbbells.

posambira

Pamene kuchita masewera olimbitsa thupi ili, katundu waukulu umaperekedwa kwa zone m'munsi minofu pectoral. Ngati mipiringidzo ndi m'lifupi mwake 70-85 cm, amawapopa chapamwamba ndipo m'munsi minofu pachifuwa. Ngati wothamanga ali kukula apamwamba, mipiringidzo ayenera kukhala onse.

Pachifuwa minofu kukuza pamene akuchita 'amachitira pullover ". Tikumbukenso kuti amachita izi sapereka zotsatira zambiri kuwonjezera mphamvu ya mawu. Ambiri kulakwitsa pamene tikuphunzitsa pachifuwa ndi kuti wothamanga sikokwanira kuganizira minofu pachifuwa. Minofu ayenera zala zawo mu njira pa kukambiranako atasinthana maudindowo. Iwo ayenera kuganizira mfundo yakuti aliyense thupi pamafunika dongosolo munthu kuphunzitsa minofu pachifuwa, kotero musati mwachimbulimbuli kutsatira pulogalamu wina, osati kuphunzira mfundo za thupi lake. minofu Pectoral nthawi ayenera anatambasula. Pa kulimbitsa thupi pakati pa njira zofunika manja ake mu madera osiyana, potero kutambasula minofu pectoral. Kuti tikwaniritse zotsatira zonse za anatambasula, dumbbells ndi zingamuthandize kwambiri.

M'pofunika kutsatira kudya zakudya zopatsa nthanzi pakati workouts. Ngati thupi amalandira chakudya zoipa, ndi phindu la maphunziro ndi zovuta kukwaniritsa.