Pectoralis zvikuru. Zvaiitwa pectoralis guru mhasuro

The muviri womunhu rinoumbwa munhu muzvizhinji pakati tsandanyama, izvo kurema zvachose kurema anenge 42%. chimiro chavo kunobva zvavari kushanda basa uye kupi marangwanda. midziyo ropa iri tsandanyama anogamuchira zvinovaka muviri, okisijeni uchakumikidzwa. Mano kuti ndizvipete, vanoumba kwakavharwa nenyama zvinyama womunhu muviri, makawedzera elasticity.

Kubva kusimba kurovedza muviri kunoenderana tsandanyama simba mapoka tsandanyama zvakasiyana, uwandu izvo zvinopfuura 400 Simba Kurovedza anogona kushandura chimiro uye mashandiro tsandanyama, vachivabatsira dzichiwedzera vhoriyamu uye thicken. Zvisinei, izvi hazvina kutsanya.

Anatomy of pectoral tsandanyama

Nhoroondo yevanhu zvemakore. Mumazana nguva vaiona kuti chiratidzo chivindi zvakakwana kuumbwa mazamu. A yakawanda tsandanyama patinenge unopisa yakawanda macalorie. Naizvozvo, kupomba tsandanyama, iwe kuzvipisa imwe mafuta.

Saka, kune pectoral tsandanyama zvinosanganisira zvomene, kuti zvinobva mbabvu kusvika papfudzi uye yokumusoro muzvidimbu uye pakadzika, nzvimbo dzose dziri mbabvu. Uchibatsirwa wavo, muitiro rinoitwa kufema.

Nhema tsandanyama:

• Pectoralis tsandanyama anogona tenderera mukati fudzi, kuwedzera chipfuva uye kuita mashandiro ebetsero inspiratory netsandanyama.
• Kudzika pectoral tsandanyama ndiye anokonzera kudhonza chipande kumusoro uye pasi, vachisimudza rumbabvu kuyamura panguva inhalation.
• Muscle mberi giya anotakura kudhonza chipande kure nomuzongoza.

Deep tsandanyama:

• External intercostal mabasa vachisimudza mbabvu, nokudaro kuwedzera nerumbabvu keji. Ndicho chikuru tsandanyama rakafuridzirwa.
• Internal intercostal anoshanda richikwidibira mbabvu. Izvi Musimboti tsandanyama kana iwe exhale.
• The diaphragm ndiyo huru kufema tsandanyama. Nokuveza, izvozvo flattens, kunoita inhalation.

To pecs, mapikicha izvo akapa munyaya, tarirai anokwezva, vanofanira kudzidziswa. Kune muchiitwa akawanda tsandanyama kupomba.

Ectopectoralis

Riri pamusoro pemvura muchipfuva, pamberi paro. Rinotaura okumusoro mbabvu zvose. Zvaiitwa pectoralis chikuru tsandanyama - wezvamatongerwe rusvingo pamberi hapwa. In chimiro afanane munhu kurudza chinosanganisira tsandanyama fibers, izvo vakaungana mwanda, kune vatatu chete: clavicular, sterno-costal uye abdominal. Vose vari chokuita pamapfudzi tubercle.

The chikuru kushanda pectoralis chikuru tsandanyama kukwanisa kukonzera pafudzi muviri uye tenderera ruoko nechomukati, kureva pronated. Uyezve, zviri upiyona inspiratory tsandanyama, nokudaro zvichiita kuti akudziridze chipfuva. Pectoralis zvikuru tsandanyama inoremekedzwa nzvimbo yose kubva bondo kusvika pamberi penyika sternum, achitora kwayakatangira kubva penyika hombe mugomo humerus. Nokuti ropa Kusasvika pectoralis chikuru tsandanyama basa tsinga uye acromion rikurumidze pechipfuva.

Kubva chii chimiro ane pectoralis guru tsandanyama, chitarisiko zvinoenderana yokumusoro muviri, zvinoti mumwe pemvura nechemberi kwayo. Zvakakurukurwa sechivako tsandanyama iyi nzvimbo repasi faibha mwanda vava kubva pasi uye shure panyaya rokumusoro uye pakati matanda vari vasiyana pfupa yokumusoro ruoko pamusoro. Nokuda mamiriro ichi, pane yunifomu ndichisveerera uye unwinding tsapo ose tsandanyama fibers. Izvi zvakanaka akaratidza kana munhu Wakatambanudzira maoko ake.

Pectoralis muduku

Riri pasi guru chipfuva tsandanyama, anobvawo kubva 2-5 mbabvu uye anouya coracoid muitiro ari scapula siyana, izvo wanamatira. It ane dzinoshandisa serin'i chimiro uye anoita mabasa zvakafanana vaya pectoralis guru tsandanyama. Asi ayo chikuru ndero kufamba zvipande shure uye pasi, uye ayo Kutenderera pakona yorusvingo kusvikira rezasi nomuzongoza. Kana chipande zvechizarira, kuti tsandanyama vachasimudza mbabvu uye nekusimudzira kuwedzera masero zamu panguva kufuridzirwa.

Workout Features

Kuti vabatsire kukura zamu tsandanyama, kwete hazvo kuita navo kupomba mumwe Workout. Chokwadi ndechokuti kana iwe nguva dzose wakaremedza ari pectoral tsandanyama, migumisiro yakanaka havagoni kumirira. Kudzidzisa zvakakwana vasarudze kaviri pavhiki uye kumhanya nokuda 4-8 Nzira, uye beginners zvakakwana 2-3. Kuwedzera yenyu zamu guru, zvakakwana 10-12 repetitions. Chest kuri kuwedzera, kana nhamba repetitions vachava 6-8 nguva.

Kurovedza nokuda tsandanyama yekudzidzisa rezasi chikamu chityu

Bench wokudhinda pamwe dumbbells, avete shure kwake. Kuti aite basa, kugadzira dumbbell. Rezasi chikamu pectoral tsandanyama vari zvakanaka aishanda panze unotevera muviri. Ndinoda nhema pamusoro pabhenji wokudhinda (izvozvo ane kurerekera shure chinhu). Zvadaro nepavaigona uye panguva imwe chete kudzikisa vose dumbbells. Kana uri kudzidzisa kokutanga, kuti uwandu inofanira kuva diki.

Specificity maekisesaizi kuti mamiriro kana kuita bhenji wokudhinda sezvisingaiti (kunyanya beginners), kuti dumbbell anogona Pakutanga richandifukidza kare. Regai hazvina kukuvhundutsai, pamwe nguva kuchinja uye kuva nechokwadi kushanda dumbbells. Kana achiita zviitwa dhipuroya emaoko kuitira kuti vari kumativi maviri ari mutumbi.

Rezasi chikamu pectoral tsandanyama pumped apo kuita zviitwa pamusoro gogonera mbariro. Zvimwe kushandisa wakagadzirwa unganidza. Kakawanda zvidzidzo vanofanira kanenge 2-3 nguva pavhiki. Omesa muviri chingamisa pasi kuruka nokuda 2-3 seconds. Ita 3-4 anoita 15 nguva imwe neimwe.

Yokumusoro Chikamu chipfuva tsandanyama: muviri

Ndiyo nzvimbo tsvene matambudziko. Nokuti achiwedzeredza tsandanyama vanoda inokosha uwandu, pasina zvose nokuedza vari maturo. Asi kana iwe ukagara kuita chimwe chiitwa, kunyange kana uri kukwanisa kupinda yokurovedza muviri, unogona kuwana zvibereko zvakanaka. Izvi kusunda kupota apo tsoka uchava kumusoro. Maekisesaizi kunogona kuitwa zvinobudirira pamusha.

nokukurumidza, yokumusoro chikamu chipfuva tsandanyama dzichava asanetswa chimiro kana omesa mutoro zvishoma chete. Izvi zvinogona kuitwa pamwe pfupi yokumbozorora yakadereresa pfungwa rokupfanya kana kushandisa chero zvinhu. Rinogona kuiswa mirwi miviri mabhuku flooring zvakafanana pakakwirira kuitira kuti daro pakati pavo kwakanga kupfuura pamafudzi upamhi, uye zvishoma nezvishoma akasvina panze. vambozorora maoko pamusoro wemagazini, asi chityu - kubata pasi. Unofanira kuita 15-20 pushups muna 3-4 pazvinhu.

Nokuti achiwedzeredza yokumusoro chikamu pectoral tsandanyama yakanaka chaizvo anonzi kusunda-bhomba, apo, panguva kuwedzerwa maoko zvaunofanira muvakweve kubva pasi kuitira kuti donje.

Ndicho kwazvo mubatanidzwa unyanzvi zvaiitwa muviri. Asi kutanga unofanira kuzvishandisa uye kudzidza kuita pasina dambudziko.

Muscle Kurovedza pamwe barbells

Exercise pabhenji pa necheparutivi madhigirii asingasviki 30 nokushandiswa wetsvimbo iri kuonekwa inonyatsobudirira, kana chinangwa - zvinyatsobuda chipfuva tsandanyama hondo. Ndinofanira pasi pabhenji uye kusimudza gumbo, aine kusimbisa, asi kuti hapana zambuko.

Panzvimbo ino, shure zvakasimba rikazvisundira pamusoro pabhenji. Tora kubhawa kudiwa kubata kupfuura papfudzi upamhi. In pachiitwa ichi, zvakakosha kuti asakubata chipfuva ndokutsika matanda panguva yakaderera nguva, uye musoro - kwete zvakazara ruramisa maoko.

Kukwanisa bhokisi kwetsandanyama

Maekisesaizi anogona kuitwa pamba. Kuti aite izvi uchada dumbbells. Zvakakosha kuti kudzokera pabhenji asina kurereka, musimudze dumbbells pamusoro pasina vaikunga maoko, maoko akatarisa mumwe. Zvadaro kudzikisa dumbbell kwakasiyana-siyana. Edza kuita izvozvo sezvo pasi napo, uye iwe uchava sokuti tsandanyama dzako dziri chaizvo rwakatambanudzwa.

To gokora majoini haana kuona mutoro, vanogona hwakakungwa zvishoma. Zvadaro zvakare, simudza dumbbells pamwe manzwiro akadai kana uri munhu unoda kumbundira zvakasimba. Pectoral tsandanyama unyana.

Wide bhokisi tsandanyama

Muchikamu posterior chikamu chipfuva nechepasi, ndiro latissimus dorsi, izvo zvachose orifukidza. It rinobva apasi nhanhatu thoracal zvinoshandiswa, izvo kazhinji vanodiwa "wakafara pecs."

Part of tsandanyama fibers zvinobva chipande pakona. In rezasi chikamu ivo anounganidzwa uye akatumira axilla, pasina kurasikirwa neVadzidzi dzeraundi tsandanyama. Izvi anoumba rwemberi parusvingo hapwa. Zvadaro, filaments latissimus kupfuura imwe nzira kuumba mudzira.