Nzira yekupikira pectoral musumbu? Mubvunzo unonetseka nevatambi vazhinji

Kusvika iye zvino, pane maitiro akawanda anotsanangura zvakadzama maitiro ekuputira pectoral muscles. Inotanga nematambudziko akareruka ezvinyorwa zvichange zvakarongeka zvakabatana muchimiro chekushanda uye kuwana hutachiona hunokosha hunoita shanduko kusvika kune maitiro akaoma kunzwisisa uye kushanda nekutakura.

Icho chimiro chetsika yakakura, iyo inotsanangura nzira yekuputira pectoral musumbu, inosanganisira kusvika kusvika mazviedzi mashanu. Kudzidzisa kwakadaro kunosanganisira: kusvitsa-bhora pabhodhi, bhenikeri pamabhendi akatengesa, wiring, kana kudonhora mumhepo inzvimbo yakatarisa, kubudisa pasi pemaodzanyemba, kushanduka-kwenga pamutsigiro usina simba. Zvakakosha kuziva kuti chiito chega chega chinosanganisira nzira ina dzevatambi vane ruzivo uye nzira mbiri dzevatangi. Nhamba yekudzokorora kune imwe neimwe nzira iri kusvika kusvika gumi nemashanu. Nhamba iyi yekudzokorora ichaita kuti pectoral muscle relief.

Kune zvakawanda zvirongwa zvekushandisa kune avo vanofarira nzira yekuputira pectoral musumbu ne push-ups, vachishandisa dumbbells, vachishandisa barbell. Pasinei nokuti zvose izvi zvinoshandiswa zvakasiyana zvachose maererano nehukuru hwekufamba, zvinoitika pamasumbu nezvimwe zvinhu zvakawanda, vane zvakawanda zvakafanana. Pamusoro pekuti ivo vose vane chinangwa mukukudziridza pectoral muscles, mumwe nomumwe wavo anoda chikamu chakakura, kureva, kana tikasungirira pamabhururo eduro, zvino kuti uitakure, iwe unogona kuburukira kunzvimbo yakarurama, nebhokisi iyo nzira yose yakapoteredza, Mira. Saizvozvowo, mubhendi rekunyora, panguva yekubata kukura, zvinodiwa kuti ubate barbell neyo, asi zvakakosha kubata projectile pamusana wekutora kwemaminitsi maviri. Ne-push-ups pakusimudzira kwakakwirira, mamiriro acho akafanana, panofanira kuva nekusvibiswa pasi pezinga rebhurosi pamutsigiro.

Kana iwe ukakumbira mutambi ane ruzivo nzira yekuputira pectoral muscles, ipapo iye achakurudzira kuti utange neushamwari hunopisa mumushando wega woga, zvino ita maitiro maviri ekutanga uye pakupedzisira imwe nzira yepamusoro nepamusoro pekukwanisa kuwanda kwekudzokorora.

Vatambi pavanenge vachifambisa mutsara, zvichiitika vanotanga kunetseka pamusoro pemubvunzo wekudzikisa pasi maziso emimba ekubindi. Kupemha kweboka iri remisungo kunomirira kusimbisa nekusimudzira chiuno, uyewo kusimbisa mutsara.

Kutanga kushandura mishonga yeblique yemudumbu inodhurawo nemitambo yekudzidzira. Kutevera nzira yakarurama, nokuti kutanga zvakakosha kurara pasi pasi uye kukotama tsoka mumunda wemabvi akabatanidzwa. Ipapo iwe unofanirwa kutendeukira kune rumwe rutivi, kuitira kuti mabvi agone pasi. Mushure mekunge izvi zvaitwa, ruoko rumwe runofanira kukuvadzwa mushure memusoro, uye imwe inofanira kuiswa pahudyu. Zvadaro, unoda kutora kufema, kubata kufema kwako, kutambanudza maziso omudzimai oblique uye kuedza kuumba hafu, asi kutungamirira musoro nemapfudzi zvinofanira kunge zvakanyatsoenderera uye zvichikwira. Mushure mefudzi pawakatora nzvimbo yekutanga, inotanga kukwira kumusoro kwepakati nemaviri masendimita, unoda kubudisa uye kudzokera kunzvimbo yekutanga. Mushure mekunge mazadza zvese zvakarongwa zvekudzokorora mune imwe nzira, unofanirwa kutendeukira kuno rumwe rutivi uye kuita basa rimwechete. Zvakakosha zvikuru kuti panguva yose yekushanda kwako muhudyu yako inoshandiswa paakona ye 90 degrees maererano nedu.

Nzira yekumanikidza mushure mushure? Uyu mubvunzo unobvunzwa nevatangidzi vakawanda. Pamusana pemisungo iyi, hapana hutano huri nani kupfuura kufa. Iko inokubvumira kuti uwane kuwedzerwa kwemisungo yekumusoro kwepamusoro pekona. Zvinonyanya kukosha kuti kuparara kunobatsira pakuwedzera kwemisungo yakanyanyisa. Nokuda kwechikamu chezasi chemashure, kuparara kunobatsirawo kuita basa rinobatsira kusimbisa misungo yeboka iri.

Kuti udimbure mushure mako, zvakakosha kuzviita nekudhonza bhari mumimba. Ichi chiito chinoshandiswa mune tsvina, yakamanikana uye yakasvibirira, iyo inokubvumira kukumanikidza mutoro pamapoka ega ega ezvinyama. Chinangwa chikuru chemuitiro wacho ndechekuisa mamwe matambudziko pamatehwe echi lat, rhomboid uye trapezius .