5 ekurovedza zvirongwa zvekuvaka pectoral mhasuru

5 ekurovedza zvirongwa zvekuvaka pectoral mhasuru

Vatangi vanogona sei kuvaka mazamu akakura? Edza aya mashanu makuru ekurovedza mapurogiramu ekuvaka zvipfuva zvechipfuva uye uwane wega.

Wekutanga wePectoral Kuvaka Nhungamiro

Chipfuva chako chinotaridzika kunge pepa repepuru pane gomo remhasuru rawagara uchirota nezvaro here? Unopedza maawa asingagumi uchigadzira mabhenji asi saizi yako yepachipfuva isiri kuwedzera? Wakatotanga kufunga kuti iwe hauna kugadzirirwa kuve wakakura here? Mira ipapo, warasika.

Ini handigone kukuvimbisa kuti iwe unozombove nemazamu saiye mukuru Arnold Schwarzenegger, asi ini ndinogona kuvimbisa iwe kuti kana ukanditeerera, unogona kukudziridza mazamu ako kune anoyevedza saizi.

Gare gare muchinyorwa, ini ndichakuudza nezve anatomi yechipfuva, mashandiro ayo, nzvimbo iri mumuviri uye kumwe kurovedza kwechikamu chimwe nechimwe chetsandanyama dzepectoral. Chekupedzisira, uye izvi ndizvo chaizvo zvauri kumirira, ini ndichagovana newe mashanu ezvandinofarira mapurogiramu ekurovedza muviri ayo achakubatsira kushandura chipfuva chako chakadzika kuita mhasuru dzakakura.

Chipfuva Anatomy

Chipfuva chakaumbwa nemhasuru mbiri dzinoshanda pamwechete kuti mbabvu ishande. Iyi mhasuru ndeye pectoralis yakakura uye iyo pectoralis diki. Kazhinji, iyo pectoralis hombe mhasuru inowanikwa yakadzika pazasi peye pectoralis muswe mukuru.

nzvimbo:

Inotanga muhafu yemukati yekoloni uye inomhanya kuburikidza neiyo sternum kune iyo axillary fossa (Humerus).

mabasa:

Iyo ine matatu akasiyana mabasa:

  • Anotenderera fudzi
  • Inosimudza uye inoderedza ruoko pamativi
  • Inoita ruoko rwekurwira ruoko

zviitwa:

Bench yekudhinda uye inofamba ne dumbbells

Dhinda rebhari pabhenji rakatwasanudza rinonyatsodzidzisa chikamu chepakati chemhasuru yepectoral

Mazano ekuvaka mhasuru dzechipfuva

Kunyangwe chipfuva ichi chine tsandanyama imwechete, chinofanirwa kudzidziswa sekunge chiri muzvikamu zvitatu. Chipfuva chepamusoro, chepakati nepasi chakaputirwa zvirinani zvichienderana nekona kunoitiswa maekisesaizi.

Chipfuva chepamusoro chinogadziridzwa zvakanyanya kana uchiita maekisesaizi pabhenji pakona re30-45 °. Semuenzaniso, mabarbell anodhindisa uye dumbbell anodhindisa kana dumbbell curls pabhenji rinorerekera zviito zvakakura zvekupomba kumusoro kwako chipfuva.

Chipfuva chepakati chinowana kukurudzira kwakanyanya kana kurovedza kwacho kuchiitwa pabhenji yakatwasuka. Semuenzaniso: mabarbell anodhindisa uye dumbbell anodhindisa kana kupomhodza dumbbells pabhenji rakatwasuka anonyatsodzidzisa chikamu chepakati cheye pectoral mhasuru.

Chipfuva chepazasi chakanyatsodzidziswa nezvirovedzo zvinoitwa pabhenji rinodzosera kumashure (30-45 °). Semuenzaniso, mabarbell anodhindisa uye dumbbell anodhinda, kana dumbbell kunyatso gadzika pabhenji rinotenderedza bhenji rakakura pakuwedzera ezasi pectoral mhasuru.

Ini ndinoona kuti mativi ese epectoral mhasuru anotanga kupindura zvakanyanya kudzika (4-6) kana wepakati (8-12) kudzokorora. Ini kashoma kusanganisa reps yepamusoro yevatangi sezvo ini ndichiwana zvirema zvinorema zvinobatsira kuisa hwaro hwakasimba hunodiwa nevatangi. Ini zvakare ndinofunga zvakanakisa kutarisa pamahara mahuremu pakutanga kwekushanda kwako, kunyanya kana chipfuva chako chisina kusimba poindi. Mune mawonero angu, zvirema zvemahara zvinokudziridza mapectoral mhasuru zvirinani kupfuura michina yekurovedza muviri.

Iye zvino zvaunonzwisisa kuti ndedzipi tsandanyama dzinogadzira yako pectoral mhasuru uye uzive nezve kwavo mashandiro, nzvimbo, uye kurovedza kunodiwa kuti ukure, ngatitarisei mamwe mapurogiramu ekurovedza anogona kukubatsira iwe kuvaka chipfuva chako.

Maekisesaizi ese anofanirwa kuitwa zvinoenderana nemirau, nekuti kurovedza muviri zvisina kukodzera inova tsika inokutambudza uye ichikutadzisa kuwana mibairo mikuru, kana mune yakanyanya kushata, inotungamira mukukuvara. Saka verenga chikamu kutanga.

Yangu mashanu Anodiwa Pectoral Workout Zvirongwa

Kumusoro Pectoral Musuru Zuva

  • : 3 seti ye4-6 reps
  • : 3 seti ye8 reps
  • : 3 seti ye8-12 reps
  • (kudzikisira kunotora masekondi mashanu kusvika kumasere): 5 seti e10 reps

Zuva repakati chikamu cheye pectoral mhasuru

  • : 3 seti ye4-6 reps
  • : 3 seti ye8 reps
  • : 3 seti ye8-12 reps
  • (kudzikisira kunotora masekondi mashanu kusvika kumasere): 5 seti e10 reps

Yakaderera Pectoral Musuru Zuva

  • : 3 seti ye4-6 reps
  • : 3 seti ye8 reps
  • : 3 seti ye8-12 reps
  • (kudzikisira kunotora masekondi mashanu kusvika kumasere): 5 seti e10 reps

Zuva reBarbell

  • : 3 seti ye4-6 reps
  • : 3 seti ye4-6 reps
  • : 3 seti ye4-6 reps
  • : 3 seti ye8-12 reps

Dumbbell zuva

  • : 3 seti ye8 reps
  • : 3 seti ye8 reps
  • : 3 seti ye8 reps
  • : 3 seti ye8-12 reps

Aya mapurogiramu mashanu ekurovedza ini andichiri kushandisa kutsigira chipfuva tsandanyama, idzo dzagara iri nzvimbo yangu isina simba. Zviyero zvemahara zvepamoyo zvakanakira kuwana iyo gobvu mhasuru mhasuru iwe yawakagara uchirwira.

mhedziso

Ndiri kuda kuti iwe usarudze imwe yezvirongwa zviri pamusoro uye wozviedza kwemavhiki e4-6, kuyedza kuwedzera huremu nebasa rega rega (uchiri kuita chiitwa chaizvo), wozoenderera kuchirongwa chinotevera chekudzidzira uye dzokorora maitiro aya.

Uye ikozvino chinonyanya kufadza chinhu - inguva ye "Kuvaka pectoral mhasuru." Iye zvino wave kuziva zvese, chirongwa chekudzidzisa chakaiswa, saka ingo "GO ROCK."

Goverana neshamwari dzako!

1 Comment

  1. Ini ndinosvira pa mic

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