Zvakanakisisa Chest Workouts KweMisa: A Beginner's Guide
Kutsvaga hulking chest isingagone kumira kuputika kunze kweiyo vheti? Unopedza maawa asingaperi pabhenji yekudhinda uine zvishoma kusvika pasina chaipo muhukuru? Iwe unoda kuti chipfuva chako chifanane segomo remhasuru iwe wawakagara uchirota nezvaro? Kana mhinduro dzako dziri mukusimbisa, iri gwara pane rakanakisa chipfuva kurovedza kwemassa nderewe chete.
Iko kushandiswa kwehuwandu inosarudza uyerogen receptor modulators inogona kuratidza kubatsira zvakanyanya. Nekudaro, iyo shanduko rwendo rwechipfuva chako inoda kuti iwe uve mune wakazara kuraira iyo inouya zviri nyore chete nekujeka uye kuzere kunzwisisa kwekutanga.
Anatomy YeChipfuva
Chipfuva chemunhu chakagadzirwa nemhasuru mbiri: iyo pectoralis yakakura uye pectoralis diki. Dzese mhasuru idzi dzinoshanda tandem kugadzira chipfuva kushanda. Iyi mhasuru dzechipfuva dzinotanga pane clavicle uye dzinoisa pane sternum uye humerus (armpit nzvimbo) neiyo pectoralis diki iri yakanangana nepasi peiyo pectoralis huru.
Mabasa Akasiyana Akasiyana eChipfuva Tsandanyama
Aya matatu akasiyana mabasa echipfuva mhasuru ndeaya:
- Iko kugona kuunza ruoko kumusoro uye pasi pamativi.
- Iyo sidearm yekukanda inofamba.
- Iyo yakasarudzika ruoko-kurwira kufamba.
Kuti uvake chipfuva chako, yekutanga uye yakakosha kurovedzwa maitiro inosanganisira nhunzi uye bhenji muchina.
Chest Kuvaka Kunongedzera
Izvo hazvirambe chokwadi chekuti chipfuva chakagadzirwa nemhando imwechete yemhasuru asi iwe unofanirwa kugara uchirovedza sekunge yakakamurwa kuita zvikamu zvitatu: chepamusoro, chepakati, uye chepasi zvikamu.
Chekumusoro Chest
Izvo zvinonyanya kukurudzirwa nekuita kwekurovedza muviri kunoitwa pane makumi matatu kusvika makumi mashanu muzana muzana inotsamira pabhenji. Semuenzaniso, kurerekera dumbbell kubhururuka kana kuteedzera barbell uye dumbbell bhenji yekudhinda yakanakisa epamusoro chifuva kurovedza muviri.
Pakati Chefu
Iyi dunhu repachipfuva rinonyanya kukurudzirwa nekuitwa kwemaekisheni anoitwa pabhenji rakapetana. Semuenzaniso, flat flat dumbbell inobhururuka kana flat barbell uye dumbbell bhenji yekudhinda yakanakisa yepakati chipfuva kurovedza muviri.
Chest Chest
Izvo zvakanaka zvinokurudzirwa kubva mukuita kwekurovedza muviri kunoitwa pane 30 kusvika 45 yekudonha bhenji. Semuenzaniso, kudzikira dumbbell kubhururuka kana kuderera barbell uye dumbbell bhenji yekudhinda yakanakisa yakaderera chipfuva kurovedza muviri.
Izvo zvakakosha kuti urangarire kuti nharaunda nhatu dzechifuva dzinopindura mushe pakutanga kusvika pasi (4-6) kana zvine mwero (8-12) rep masosi. Vatangi vanofanira kudzivirira rep rep maseru uye ivo vanofanirwa panzvimbo pacho kutarisa zvishoma nezvishoma uye zvishoma nezvishoma vachisimbisa pakusimudza masimbi anorema ayo anopa yakawanda -inodiwa hwaro hwakasimba. Zviyereso zvemahara zvingave chinhu chakanakisa kwauri kana iwe uchitenda kuti chipfuva chako chisina kusimba poindi. Zviyereso zvemahara zvinozivikanwa kubatsira mukuvandudza chipfuva nzira zvirinani kupfuura michina.
Chest Kuvaka Workout Zvirongwa
Heino runyorwa rweimwe inoshamisa kwazvo chest chest kuvaka Workout zvirongwa:
PAMUSORO CHETE ZUVA
Barbell Inoteedzera Bench Press Medium-Grip
- Iyo Barbell Incline Bench Press Medium-Grip (3 seti, 4-6 reps) zvese zviri nezve kurodha bhawa kune inorema uremu hwezvinangwa zvekudzidzisa.
- Mushure meizvozvo, unogona kurara pabhenji uchiita chokwadi chekuti tsoka dzako dzakatsetseka pasi paunenge uchityaira kusvika muchiuno.
- Izvo zvakakosha kuti urangarire kuti ako mafudzi mashizha anofanirwa kudzoserwa uye kumashure kunofanirwa kuve arched.
- Iye zvino, yave nguva yekuti iwe utore chirevo, chepakati kubata kubata zvindori zvebhawa. Iwe unogona ipapo kuenderera kubvisa rack rack uchiona kuti huremu hunobatwa pamusoro pechipfuva nemaoko akatambanudzwa.
- Kana izvi zvaitwa, iwe unofanirwa kudzora iyo bar nekuchinjisa magokora kune sternum. Izvo zvakakosha kuti ugadzire magokora zvishoma akadhirowewa mukati uye lats kuti igare yakasimba paunenge uchidzora kutonga kuitira kuti bhawa risazoburitswa pachifuva.
- Nhanho yekupedzisira ndeye zvese nezve iwe unobata torso nebhara uye wotambanudza magokora ako kuti udzokere kubhawa.
Tenderedza Dumbbell Press
- Iyo Incline Dumbbell Press (3 seti, 8 reps) inoda kuti iwe ugare pasi wakadzikama pabhenji rakatsamira. Zvino, iwe unofanirwa kubata dumbbell pamusoro pezvidya muruoko rumwe nerumwe nenzira yekuti mawoko emaoko atarisana.
- Pusha mabhero ekushandisa uchishandisa zvidya uye tanga kusimudza imwe neimwe yezvimedu kamwechete panguva uchiibata pabendekete.
- Unobva wanzi unotenderedza maoko ako kumberi kana izvo zvidhoma zvasimudzwa kusvika pahupamhi hwepfudzi nenzira yekuti mawoko emaoko akatarisa kure newe.
- Izvo zvakakosha zvakanyanya kuti iwe uve nekudzora kwakazara kwema dumbbells uye wozofemera kunze uye unosundira iwo kumusoro nechipfuva.
- Ino ndiyo nguva yekuti iwe uvhare maoko kumusoro. Vabate ipapo kwechipiri uye zvishoma nezvishoma vatange kudzikisa huremu. Rangarira kutaura zvakakwana nenzira yekuti kudzikisa huremu kunotora zvakapetwa kaviri nguva yakatorwa kusimudza.
- Unogona kutanga nekudzokorora mafambiro esarudzo yako yaunoda yekudzokorora.
- Kuti usunungure madhiri ekunyepedzera kana iwe wapedza, iwe unofanirwa kuzviisa pazvidya uye ipapo pasi.
pushups
- Pushups (3 seti, gumi nemaviri reps) akanaka pakusimudzira kugona kwechifuva chako.
- Iwe unofanirwa kutanga nekurara wakatarisa pasi pasi uye wozoisa maoko anenge makumi matatu nemashanu masendimita paunenge wakabata torso kumusoro kumativi akareba emaoko.
- Ino yave nguva yekuti iwe uzvidzikise pasi pasi paunenge uchifemereka kusvika panguva iyo chifuva chinenge chabata pasi.
- Iwe unogona ipapo kufemera kunze uchisvina chifuva chako uye wobva wadzvanya iyo yekumusoro kumashure, uchidzokera kunzvimbo yekutanga.
- Unogona kutanga kuzvidzikisira pasi zvakare mushure mekumbomira kumberi panzvimbo yepamusoro yechibvumirano. Ita kudzokorora kwakawanda sezvaunogona kubata uye kuda.
PASI CHETE ZUVA
Dumbbell Flyes
- Dumbbell Flyes (3 seti, 8-12 reps) zvese ndezvekurara pasi pabhenji rakapfava rine dumbbell rimwe nerimwe mumaoko rinogara pamusoro pezvidya nemichindwe yakatarisana.
- Shandisa zvidya kusimudza dumbbells imwe panguva. Iwe unofanirwa kuzviita poindi yekuvabata (nemaoko emaoko akatarisana) pakureba kwepafudzi. Nzvimbo yako yekutanga ndipo pauchasimudza mabhero ekuratidza kuti urikumanikidza asi mira ubatise usati wavharira kunze.
- Dzikisa maoko kunze kumativi maviri mune yakafara arc nekukotamisa zvishoma pamagokora. Izvo zvakakosha kuti uzive pano kuti kufamba kunofanirwa kuitika chete mukubatana kwemafudzi kwete maoko.
- Kana izvi zvaitwa, unogona kutora maoko ako kuti adzokere kunzvimbo yekutanga paunenge uchifema kunze uye kusvina mhasuru dzechipfuva.
- Nhanho yekupedzisira ndeyekubata panzvimbo yechibvumirano chechipiri kana maviri. Zvino, dzokorora kufamba kwesarudzo yako yaunoda yekudzokorora.
CHETE CHETE ZUVA
Kuramba Dumbbell Bench Press
- Kuti utange naDecline Dumbbell Bench Press (3 seti, 8 reps), iwe unofanirwa kutanga wachengetedza makumbo pakuderera kwebhenji kupera. Wadaro, rara uine dumbbell paruoko rumwe nerumwe pamusoro pezvidya nenzira yekuti maoko akatarisana.
- Tanga kufambisa zvimedu zvemberi kumberi kwako kumberi pamapfudzi paunenge uchinge wakarara.
- Chinzvimbo chekutanga chinoitika kana iwe ukatenderedza maoko pamberi pehupamhi hwepfudzi nemichindwe yakatarisa kure newe.
- Ino inguva yekuunza pasi masimbi padivi paunenge uchifema kunze. Ita shuwa yekuchengetedza epamberi yakatarisa pasi.
- Dhonza madhiraibhu apo iwe uchifema kunze uchishandisa pectoral mhasuru. Wobva waenderera nekukiya mawoko munzvimbo yechibvumirano uye svina chipfuva. Zvino, bata ipapo kwechipiri kana maviri uye zvishoma nezvishoma wotanga kuburuka.
- Nhanho yekupedzisira ndeyekudzokorora kufamba kweyaunofarira kuverenga yekudzokorora.
Neaya akanakisa ekudzidzira chipfuva uye maSARM chaiwo kubva ku SARM Chitoro, unogona kuve uine chokwadi chekutora yako yekurovedza kuita kuita kune rakasiyana danho.