Indlela ukwakha pecs House

Ngokuba umntu, izihlunu pectoral ezinamandla zibaluleke kakhulu. Bona kutsala ingqalelo ababhinqileyo yaye khangela ezikhwankqisayo kungakhathaliseki nokuba zifihliwe phantsi iimpahla okanye hayi. Kodwa abafazi bayiqonde imisebenzi yakho, amabele enamandla ezintle ukusebenza. Emva koko uya kuzithemba nangakumbi, nabafazi ziya imigudu yakho.

Ukumpompa up imisipha pectoral ekhaya kusenokwenzeka kunye nenqubo eyiyo. Cinga zonke iinkcukacha. Imisipha pectoral bazibandakanye iintshukumo ezininzi. Zi- inkxaso dystrophy izandla, ngoko ingalo amandla kwakhona ixhomekeke ukusebenza kula izihlunu. Imisipha pectoral abasetyenziswa ngayo iintshukumo ezininzi imithambo, ukuba omnye izihlunu ibalulekileyo, ngoko kubalulekile ukwazi ukuba yokumpompa njani imisipha pectoral.

Le ndoda kwemisipha pectoral ibekwe ngaphezu indawo enkulu kwaye libanzi kakhulu, ngoko phezu ekomelezeni wayo kufuneka basebenze ngeendlela ezahlukeneyo. Kukho iintlobo ezininzi ezahlukeneyo beemvavanyo kwinkalo nganye esihlunwini. Kukho ezinye imithetho ezisisiseko ekufuneka ifundwe phambi izihlunu impompo pectoral ekhaya.

Rule enye. I-mkhulu umgama phakathi kwezandla-ups okanye ibambelele ngokubanzi, izihlunu eliphezulu ukusebenza ngaphezulu. Lo mthetho kunceda ukumpompa up izihlunu ezilungileyo pectoral eliphezulu. Noko ke, wabaqalayo kufuneka athathe ngokwaneleyo sele, kodwa hayi kakhulu. ukubambelela ngokupheleleyo - a bit ngokubanzi kwe ububanzi egxalabeni.  

Rule yesibini. Uphakamile ukunyuka izandla xa usenza atyhale-ups okanye benching, ngcono izihlunu eliphezulu thoracic. Njengoko ebomini eziqhelekileyo, sisebenza kunqabile izandla zakho phezu kwentloko yakho, ngoko ke uluhlu beemvavanyo kuyimfuneko ukuquka push-ups, ugxininisa izandla kancinane ngaphezu kwenqanaba clavicle.

Rule wesithathu. Izandla kufuneka ngobunono compress kwaye decompress kabukhali. Ukhetho best - yalugudla izandla unclamping kabini ngokucotha.

Rule ezine. Xa indawo apho iinyawo ngentla kwentloko yakho, ukusebenza ubuninzi push-ups.

Rule Five. Kubaluleke kakhulu ukuba ukulandela umoya wakho. Xa umzamo omkhulu ukuba uphume umphefumlo, yaye ukuphumla umoya ubuninzi. Oko kukuthi, xa atyhale-ups ngoxa uqhuba phantsi Tsalani kunye nokukhupha njengoko nyukela nomkhosi. Lo mgaqo usebenza kuzo zonke exercises amandla, hayi nje ukuba ufuna ukumpompa up izihlunu pectoral ekhaya.

Rule ezintandathu. Izihlunu kufuneka ukuphumla. Zibandakanye ngemini, njengoko abanalo ixesha lokuphumla ngosuku. Ukuba iintlungu emva kwesikolo musa ukuba, musa ukoyika imisipha - womyoleli ekukhuleni kwabo.

Indlela ukwakha izihlunu zesifuba ekhaya - umthambo.

Normal push-ups. Beka izandla phezu Umgangatho kufuneka ibe ngaphezulu kancinane ububanzi igxalaba, yaye kwinqanaba collarbone, umzimba ngqo yaye baqubuda, babambelela ezinyaweni zakhe abanye phezu iikawusi emgangathweni. Xa yandisa iingalo bakwenze kakuhle uze unbend kabukhali kubo. Olu hlobo lokuzilolonga kwenziwa kuqala, ukushushubeza izihlunu. Lwela ukwenza izihlandlo ezithathu 20-25 pushups.

Iinyawo ngaphezu kwentloko yakhe. Faka isitulo, ugxininiso kufuneka okulungileyo, iinzwane kuphumla nxamnye naye waza izandla zakhe kwakhona amalungiselelo ekusebenziseni yokuqala. Lumka ukuba umzimba ngqo, uze ulandele abadala. Lo msebenzi ubalulekile ngokuba uphuhliso izihlunu esifubeni. Kufuneka benze iiseti 4 ka-10-20 nabathengisi evenkileni.

Abenze ne elula. Ukuze ngcono Ukuphuhlisa izihlunu pectoral, qiniseka ukuba ukwenza umthambo elula. Kuba le mithambo wabeka nezitulo ezibini ukuze xa izandla zinamasundu kwinqanaba le clavicles kunye ebanzi kancinane ububanzi egxalabeni. Imilenze kufuneka malugxininiswe esofeni, kungakuhle ukuba ibe ngaphezu kwenqanaba lezihlalo. izindlu ngqo kufuneka liphele kakhulu xa ukutyhala-ups ude uzive ubuhlungu okuphakathi esifubeni, izihlunu kwi umgama enye, yaye ngoko ke ukukhula. Izandla unclenched ngokukhawuleza siphefumla. Kufuneka senze iiseti-4, kwaye inani kophindo kuxhomekeka kumgangatho yakho qete.