Matlafatsa mesifa le sefubeng

Kajeno, bodybuilders tse ngata ka lebaka la bencheng o tobetsa ba le mabothobotho sefubeng - pumped pectoral mesifa. Leha ho le joalo, e seng feela ka bencheng, tobetsa konopo e kgona ho fana ka mojaro ka deltoid ka pele. Ho na le tsa boitlhakiso ba bang ho tiisa mesifa ea sefuba. Leha ho le joalo, ho sebelisa thepa e loketseng ho phetha bencheng o tobetsa bopa mesifa le sefubeng.

Haeba motho a na le e sephara sebopeho ya sefuba, ebe phello ea bencheng o tobetsa tla ba ngata ho feta, kaha molumo oa tshisinyo ya eketseha molaleng, 'me moroalo ka sehloohong ke ka mesifa ea pectoral. Ha sefubeng batho ka mokgwa wa "mabili", bodybuilder nakong e tlang ke ke fumana e le sebetsang hantle pompa sternum mesifa. Ho theoha boemong bona, litsebi li nkhothaletsa ntlo ho fallela molala haufi le molaleng sebakeng ea 'mele.

Tsela ea ho di-pump fihlela mesifa ea sefuba

Ke habohlokoa ho ela hloko taba ea hore ho ikoetlisa ka sena ha ea lokela ho ba hlekefetsoa. Haeba u ballon mesifa ea sefubeng letsatsi le letsatsi, ho na le kotsi ea ho ba disproportionate. Ka ho bolaoa ka tsela e feteletseng ea bencheng o tobetsa tla lebisa deltoids lekaneng pumped, mahetleng moqotetsane. Ka lebaka leo, u ke ke ua sheba joaloka titan mythological, kahoo u se ke ua lebala ka taba ea hore matsoho hape hloka ho koetlisoa.

Ka ba molemo e ka sehloohong ea bencheng o tobetsa ke hore e entsoe ka boemo ba ea moshoelella ho bua leshano. Kamehla (empa e se ka tsela e feteletseng) ho etsa sena haholo eketsa matla a le ho fana ka boithapollo le utloahalang la ho mesifa ea ka holimo sefubeng.

Bencheng bue leshano dumella mekhatlo jerky. Haeba u nka noka hao theoha bencheng, ho eketsa kotsi ea bobe. Ke habohlokoa ho tseba boima hao ho sebetsa. Ka thōko mesifa le matla a ho u thusa ho pepeta le boima ba 'mele bo boima bareng.

Ho ama ho a manyenyane ea nkang khato ea ho ikoetlisa ena, e kgothaletswa ho fetola litleneng hole (e sebaka se pakeng tsa tlhobosa le). E le bophara ba khotsofalletse ho na le boikarabelo ba hore karolo ea sefubeng, e leng tla feta tlas'a khatello ea kelello ka nako ho ikoetlisa. Wide khotsofalletse lipompo karolo ka ntle la sefuba. Karolelano ea khotsofalletse fana mojaro ka sehloohong ka mesifa bohareng sefubeng. bolelelane malapeng sebelitse tsoa ka khotsofalletse moqotetsane. Ke habohlokoa ho hlokomela hore nakong ea triceps bencheng o tobetsa pumped hlooho.

Sekametse bencheng o tobetsa ka barbell phethahala tabeng ea pompa sefuba ka holimo. ho ikoetlisa e phethile ka setempe kapa dumbbells ka boto sekametse. Outer libaka pectoral mesifa li sebetsa ka ho ikatisa matsoho le dumbbells.

Dips

Ha ho phetha sena, mojaro ka sehloohong e fuoa sebakeng ka tlaase ea mesifa pectoral. Ha mekoallo ea ba le bophara ea 70-85 cm,, pumped ka holimo ka tlaase le e mesifa sefubeng. Haeba semathi se kgolong e hodimo, mekoallo e lokela ho ba sebediswe hohle.

Sefubeng mesifa atolosa ha phetha tsa boitlhakiso "pullover". Re lokela ho hlokomela hore ho ikoetlisa ena tebang haholo ho eketsa molumo. The phoso atileng ka ho fetisisa ha ba koetlisa sefubeng ke hore moatlelete ha hoa lekana ho tsepamisa mohopolo mesifa le sefubeng. Mesifa ea lokela ho menoana tsa bona ho pholletsa le atamela ka nako ho ikoetlisa ka. E lokela ho nahana ka ha e le hantle hore e le hore e mong le e 'mele o hloka hore lenaneo le batho ka bomong ba koetlisa mesifa sefuba, kahoo u se ke ua ka bofofu latela lenaneo motho e mong, ha ho ithuta ho specifics ea' mele oa hae. mesifa Pectoral ho tloha nako le nako ho hlokahala hore ho a otlolla. Nakong ea boithapollo pakeng tsa atamela ho hlokahala hore ho phahamisa matsoho a hae ka litsela tse fapaneng, ka tsela eo otlolla mesifa pectoral. Ho fihlella e le hantle tletse ikotlolla, dumbbells ke tsepisa ho fetisisa.

Ke habohlokoa ho etsa lintho tumellanong le phepo e nepahetseng pakeng tsa Workouts. Ha 'mele o fumana lijo nang molemo phepong, phello le leholo la koetliso eo ke le thata haholo ho finyella.