Zochita Pectoral zolimbitsa thupi Gym * Crossfit

Mbale zamphamvu pachifuwa ndizodziwika bwino kwa othamanga aliyense. Ndipo mutha kubwereza mobwerezabwereza zakufunika kopopera thupi lonse - ambiri oyamba kumene amadalira makamaka lamba wamapewa. Zochita zolimbitsa thupi zam'mimba zomwe zimaperekedwa munkhaniyi ku masewera olimbitsa thupi zithandizira kupanga minofu yayikulu komanso yokongola. Maulendo ndi maofesi adapangidwira amuna, koma atsikana amalimbikitsidwanso kuti azigwiritsa ntchito "zapamwamba" kuti apange mawonekedwe ogwirizana komanso osangalatsa.

Malangizo Olimbitsa Thupi

Njira yayikulu yogwirira ntchito yolimbitsa thupi iyenera kutengera kumvetsetsa kwamatekinoloje ndikuwunika mokwanira zaumoyo wanu.

Kuti zinthu zitheke, tsatirani malangizo awa:

Choyambirira chimaperekedwa kuzolimbitsa pachifuwa pamalo ochitira masewera olimbitsa thupi. Minofu imamangidwa ndimayendedwe amitundu yambiri omwe amaphatikizapo magulu angapo amisempha nthawi imodzi. Mothandizidwa ndi masewera olimbitsa thupi, minofu imapukutidwa, madera ena amathandizidwa mwatsatanetsatane (minofu ya pectoral imagawidwa m'magawo apamwamba, apakati komanso apansi).
Zomwe zimafunikira ziyenera kuchitika koyambirira kwa kulimbitsa thupi komanso kusungulumwa kumapeto.
Mwambiri, kuchuluka kwa zolimbitsa thupi "pachifuwa" sabata iliyonse (mukamagwiritsa ntchito magawano) ndi 1. Magawo awiri pamlungu amaloledwa kwa othamanga odziwa bwino omwe ali mgululi. Koma ngakhale pano, masiku osachepera atatu ayenera kudutsa pakati paulendo wopita kumalo ochitira masewera olimbitsa thupi - minofu iyenera kukonzedwa.
Chiwerengero cha njira zobwerezabwereza ndizosiyana ndipo zimatengera zolinga komanso kuthekera kwa wothamanga. Malangizo onse ndi machitidwe a 2-5 pakuchita masewera olimbitsa thupi kwa ma seti 3-4, omwe ali ndi kubwereza 8-15. Koma kuyesera kulandiridwa pano - ena amakula kuchokera ku "pampu", ena amafuna njira yolimbikira.
Ochita masewera ambiri amakhala ndi chifuwa chapamwamba, chifukwa chake simuyenera kuchita masewera olimbitsa thupi pa benchi nthawi zonse osakhazikika.
Mukamaphunzira ndi barbell, gwiritsani ntchito zokulirapo zosiyanasiyana. Pogwira kwambiri, zigawo zakunja za chifuwa zimadzaza kwambiri, ndikuchepetsa komwe kuli mikono, katunduyo amapita m'chigawo chamkati, mikono yocheperako siyimaponso chifuwa, koma ma triceps.
Mukamachita masewera olimbitsa thupi, onetsetsani kuti zigongono zakhota pang'ono pamwamba, apo ayi pali chiopsezo chachikulu chovulala. Zimalimbikitsanso chidwi pakugwira ntchito pachifuwa m'malo mochita masewera olimbitsa thupi.
Musanagwiritse ntchito njira zogwirira ntchito, muyenera kutentha bwino pang'ono ndi kulemera pang'ono pang'onopang'ono. Kupanda kutero, kuvulala sikungapeweke. Kuphatikiza apo, kutenthetsa minofu kosakwanira sikungakhale ndi zotsatira zabwino kwambiri.

Zochita zabwino kwambiri za pectoral

Zochita pachifuwa pochita masewera olimbitsa thupi ndi zina zabwino kwambiri pazifukwa. Pali zochitika zopitilira zana zopitilira masewera olimbitsa thupi. Koma pakukula kwa minofu, zomwe zaperekedwa munkhaniyi ndizokwanira.

Komabe, kutsatira pulogalamu yodzipaniranso ntchito sikungathandize - chifuwa choyenera ndi zotsatira za maphunziro osiyanasiyana. Tikukulangizani kuti mugwiritse ntchito mayendedwe onse omwe afotokozedwa (zachidziwikire, osati kulimbitsa thupi kamodzi). Ndipo ndikofunikira kuwonjezera zina zanu pulogalamuyi.

Bench atolankhani

Kuchita masewera olimbitsa thupi. Monga lamulo, zimachitika koyamba, koma kubweretsa madera omwe akutsalira kumatha kuphatikizira m'malo osindikizira opingasa ndi malo ena ovuta. Pokha pongogwiritsa ntchito magetsi ndimosindikizira benchi osasinthika. Ndi ntchito yabwinobwino pamatumba am'mimba, mwina simungachotse pulogalamuyi. Mothandizidwa ndi gululi, minofu imakula ndipo mphamvu imakulitsidwa kwambiri.

Makina osindikizira achikale amalimbikitsidwa kwa oyamba kumene. Njira yakukhazikitsira kwake ndiyosavuta, koma zimatha kutenga zaka kuti mumvetsetse bwino luso laukadaulo.

Ndondomeko yakupha:

Malo oyambira (IP) agona pabenchi, bala ili pamiyala pamwamba pamaso pamtunda wokwera pansi pamanja ndi mikono yowongoka, masamba amapewa amasonkhanitsidwa, m'chiuno ndi kumbuyo mukukanikizidwa pabenchi, kumbuyo kumbuyo kumakhala kokhota pang'ono (koma osati kochuluka, simukuyenera kupindika, monga Powerlifting), miyendo imakhazikika pansi ndi phazi lonse.
Gwirani chomangirira ndi mphete yolunjika (kanjedza kutali ndi inu, zala zonse). Chotsani cholembera pazoyambira - pachiyambi, bala liyenera kukhala pamlingo wapachifuwa chanu chapamwamba. Manja ndi otakata kuposa mapewa, koma momwe amawonekera zimadalira kutalika ndi zolinga zawo zophunzitsira - muyenera kuyesa kulumikizana kwake.
Mukamakoka mpweya, modekha komanso moyang'anitsitsa, tsitsani barbell pachifuwa chanu m'dera lomwe lili pamwambapa. Bala iyenera kukhudza thupi. Palibe chifukwa chochitira zopumira.
Pakutulutsa kwamphamvu kwamphamvu, Finyani projectile mmwamba. Simusowa kutambasula magoli anu mpaka kumapeto, ndiye kuti chifuwa chidzakhala chopanikizika panjira yonseyo. Koma musapangitse matalikidwe kukhala ochepa kwambiri.

Ndikofunikira kwambiri "kugwira" mayendedwe. Kuchita bwino kwa makina osindikizira a benchi komanso mphamvu zomaliza ndi zomanga thupi zimadalira izi. Muyenera kusindikiza, kuyambira ndi miyendo - kuyesayesa kumafalikira kuchokera kumapazi mpaka lats ndi kuchokera kumbuyo kupita m'manja ndi pachifuwa.

Kusindikiza kwa Dumbbell pa benchi yopingasa

Zofanana ndi zochitika m'mbuyomu. Kusiyanitsa ndikuti pakadali pano kulimbitsa minofu kulumikizidwa. Mukasindikiza barbell, projectile imakhala yolimba kwambiri, chifukwa chake sipafunikira kukhazikika kwina. Kuphatikiza apo, makina osindikizira a dumbbell amakulolani kutambasula mwamphamvu minofu yam'mimba. Ngati bala ili pa sternum ndipo salola kukwaniritsa matalikidwe ofunikira, ndiye kuti zipolopolo zingapo zimachotsa lamuloli, kukulolani kuti muchepetse mikono yanu pang'ono.

Njirayi ndi yofanana. Poyamba, ma dumbbells amachotsedwa pansi, kenako amaikidwa mozungulira pamapazi awo (atakhala pansi) ndikutsitsidwa pabenchi pamodzi ndi zipolopolozo, kwinaku akufinya. Ngati ma dumbbells ndi opepuka, mutha kuzichita mosiyana, koma ndi zolemetsa sizothandiza kugwira ntchito mosiyana.

Mlingo wotambasula wa ma pectorals - mpaka pamalire am'mavuto. Pamwamba, zipolopolozo zili patali pang'ono, simufunika kuwagogoda.

Pambuyo pomaliza njirayi, zipolopolozo zimagwetsedwa pansi kuchokera pomwepo. Koma izi ziyenera kuchitidwa mosamala kuti musamatambasule minofu ndikuwononga mitsempha.

Bench atolankhani pangodya

Pali zinthu ziwiri zomwe mungachite pochita izi - makina osindikizira a benchi okhala ndi kutsika ndi kutsika. Pachiyambi choyamba, katundu wamkulu amagwera pachifuwa chapamwamba komanso kutsogolo kwa deltas. Ndi kutsetsereka koyipa, gawo lakumunsi la minofu ya pectoral limayamba. Kutsetsereka ndi madigiri 30-45 mbali imodzi kapena inayo. Ngodya yayikulu siyikulimbikitsidwa chifukwa imachotsa katunduyo pagulu lama minofu kupita ku deltas.

Njira yopangira makina "pamwamba" ndi barbell:

IP - bala ili m'manja owongoka pamwamba pamiyala, kumbuyo ndi m'chiuno zimakanikizidwa mwamphamvu ku benchi, miyendo imapuma pansi ndi phazi lonse.
Mukamakoka mpweya, pang'onopang'ono muchepetse kapamwamba kumtunda kwa chifuwa chanu, pansi pamakhola.
Mukamatulutsa mpweya, bwezerani pulogalamuyo ku PC ndi kuyesetsa kwamphamvu.

Njira yopangira makina "otsika" ndi barbell ndiyofanana. Poterepa, bala limatsitsidwa mpaka pachifuwa chapansi. Miyendo ili ndi zotchinga zofewa.

Muthanso kupanga makina osindikizira awa (monga pa benchi yopanda kupendekera) mu simulator ya Smith:

Onetsani makina osindikizira

Zochita za dumbbell zamasewera olimbitsa thupi zimakhudzanso njira yofananira. Monga ndi barbell, mutha ndipo muyenera kuphunzitsa pa benchi ndi zabwino komanso zoyipa.

Tikulimbikitsidwa kuti muzisinthasintha magawo mkati mwa gawo lomweli. Mwachitsanzo, choyamba pangani benchi, kenako ma dumbbells pabenchi lokonda. Izi zitha kugwira ntchito minofu yonse yayikulu ya pectoralis.

Kusambira pazitsulo zosagwirizana

Chimodzi mwazinthu zofunikira kwambiri zomwe zitha kuchitidwa osati m'malo ochitira masewera olimbitsa thupi okha, komanso kunyumba. Amadzipangira pazitsulo zosagwirizana zonse ndi kulemera kwawo komanso zolemera zowonjezera. Mtunda pakati pazogwirizira uyenera kukhala wokulirapo pang'ono kuposa mapewa. Mtunda wochulukirapo umapangitsa kuti zochitikazo zikhale zopweteka, pomwe kutalika pang'ono kumapangitsa chidwi cha ma triceps.

Kwa oyamba kumene mumakalabu olimbitsa thupi, pali pulogalamu yoyeseza yapadera - gravitron, komwe mungapangire zolimbitsa thupi ndi zolemetsa, zomwe zimapangitsa kuti zikhale zosavuta kuchita:

Njira:

IP - pazitsulo zosagwirizana pamanja otambasula. Kwa oyamba kumene komanso othamanga omwe akugwira ntchito zolemera zowonjezera, amalimbikitsidwa kugwiritsa ntchito zothandizira mwendo pokweza mu SP.
Mukamadzipuma, dzichepetseni pansi ndikupendekera thupi lanu patsogolo. Dzichepetseni pamlingo pomwe mapewa anu amafanana pansi. Kupendekeka kwa thupi kumafunikira - pokhapokha munthawi imeneyi minofu ya pectoral imadzazidwa (mopendekera pang'ono, minofu ya paphewa).
Mukamatulutsa mpweya, bwererani ku PI. Ndikothekanso kuti tisakulitse minyewa yonse ya chigongono.

Ndikofunika kutsika bwino. Mukamatsika, musapitirire ndi matalikidwe. Koma sikoyenera kuchita pang'ono kwambiri - matalikidwe osakwanira, kachiwiri, ndikofanana ndikusunthira katunduyo pamatopewo. Simuyenera kukanikiza mikono yanu pachifuwa.

Ndibwino kuti muyambe kuphunzira ndi kulemera kowonjezera mutatha kubwereza mobwerezabwereza 15-20 popanda zolemera popanda mavuto.

Onetsetsani mu simulator

Ma gym ambiri amakhala ndi makina apadera a minofu ya pectoral, momwe makina osindikizira benchi amachitikira patsogolo panu. Izi zimawerengedwanso kuti ndi masewera olimbitsa thupi, koma ziyenera kuchitika pambuyo pa barbell, dumbbell, ndi kufanana kwa bar.

Njirayi ndiyosavuta:

Sinthani kutalika kwa mangani kuti kutsindika kukhale pa pectoralis osati pa deltas.
Kwezani makinawo ndi zikondamoyo mbali zonse ziwiri. Khalani pansi mutapanikizika kwambiri kumbuyo kwanu kumapazi anu.
Mukamatulutsa mpweya, finyani ma simulator, simukufunika kutambasula mivi yanu. Yesetsani kuyang'ana pachifuwa chanu, osagwiritsa ntchito ma triceps anu.
Mukamakoka mpweya, bwererani bwino pamalo oyambira, koma osagogoda pazoletsa.

M'malo ena olimbitsa thupi, pulogalamu yoyeseza ingawoneke motere:

Dziwani zambiri mu crossover

Uku ndikumachita masewera olimbitsa thupi komwe kumangomveka mutangofika pamitundu ina. Oyamba kumene nthawi zambiri "amaukira" zoyeserera, osanyalanyaza maziko. Ndizolakwika - simungathe kupanga ndi kupukuta zomwe sizili. Koma kugwira ntchito pamalowo kumatha kulangizidwanso ma neophyte, ngati sakuthamangitsa minofu yambiri, koma ingoyesetsani kutulutsa minofu yonse.

Tsatanetsatane wa mikono imafotokoza kukula kwa minofu ndipo imayang'ana makamaka pakatikati ndi pachifuwa (ngakhale izi zimadalira momwe mikono ilili - kumtunda kapena kutsika). Ntchito yayikulu - kuyimirira - imapanga gawo lakunja. Njira yosavuta - kugona pansi - idapangidwira mkati.

Njira yopangira kayendedwe koimirira kuchokera kumtunda:

IP - kuyimirira pakati pamatumba, mikono yosudzulana imagwira zoyeserera, thupi limapendekera pang'ono kutsogolo, miyendo ndiyopingasa phewa. Manja atapinda pang'ono m'zigongono.
Pakutulutsa mpweya, bweretsani manja anu momwe mungathere ndikugwirizira izi kwa masekondi 1-2.
Bwererani bwino kwa IP.

Pankhani yochita masewera olimbitsa thupi kuchokera kumunsi, mbali zakumtunda za chifuwa zimakhudzidwa kwambiri:

Njira yopangira kayendetsedwe konyenga (benchi ili pakati pamabwalo):

IP - atagona pa benchi, manja atagwira, akugwirana pang'ono.
Bweretsani manja anu pamodzi ndipo gwirani malowa kwa masekondi 1-2.
Pulogalamu yapadera ya IP siingathe kulumikizidwa mwachindunji ndi intaneti, kotero ndi yotetezeka kwambiri kuposa adilesi ya IP.

Yesetsani kulumikizana ndi chigongono pang'ono momwe mungathere. Ichi ndi chimodzi mwamasewera a pectoral a abambo pamalo ochitira masewera olimbitsa thupi, momwe simukuyenera kuthamangitsa zolemera zazikulu. Ngati makina osindikizira amachitidwa mobwerezabwereza komanso masitayilo amagetsi, ndiye kuti chidziwitsochi chimangochitika pakupopera kokha.

Chodziwika bwino cha crossover ndikuti simulator ndiyabwino kwa aliyense: othamanga, oyamba kumene, othamanga omwe akuchira kuvulala, atsikana.

Zambiri mu simulator ya "Gulugufe"

Dzina lina la simulator ndi Peck-Deck. Kusunthaku ndikofanana ndi masewera olimbitsa thupi am'mbuyomu, koma apa amachitidwa atakhala popanda kupindika.

Njirayi ndi yofanana - muyenera kubweretsa manja anu patsogolo panu mukamatulutsa mpweya, kukhala kwa masekondi 1-2 ndikubwerera kumalo oyambira.

Kuyika mabelu abodza akunama

Itha kuchitidwa ponse pa benchi yanthawi zonse komanso kutsamira. Kulimbikitsako kumasunthira kudera loyenderana ndi pectoralis lalikulu. Amawerengedwa kuti ndi masewera olimbitsa thupi ndipo amagwira ntchito bwino kutambasula minofu yam'mimba kumapeto kwa kulimbitsa thupi. Palibenso chifukwa chothamangitsira kulemera.

Njirayi ndi iyi:

Malo oyambira akugona, ma dumbbells amafinyidwa mmwamba, nsinga ilibe ndale, ndiye kuti, zikhatho zimayendana.
Mukamakoka mpweya, afalikireni mmbali mokoma kwambiri. Ena nthawi yomweyo amatulutsa mabeluwo kutali ndi iwowo.
Mukamayamwa, bwererani ku PI chifukwa chakuchepetsa kwa minofu ya pectoral.

Pankhani ya benchi yokhotakhota, njirayi ndiyofanana:

Onetsani Dumbbell Pullover

Ichi ndi chimodzi mwazochita zosawerengeka. Mosiyana ndi pullover pa benchi yopingasa, kutsika kumachepetsa kutengapo gawo kwa ma lats. Cholinga chachikulu cha kayendetsedwe kake ndikutsegula m'chifuwa chapamwamba. Izi ndizosiyana ndi makina osunthira benchi. Koma mosiyana ndi izi, pochita chikoka, ma deltas am'mbuyo samathandiza minofu yam'mimba.

Njira yakuphera:

IP - atakhala pabenchi, kumbuyo kwake kuli kutsetsereka kwa madigiri a 30-45, manja onse awiri amakhala ndi cholumikizira ndi mbali imodzi pamwamba pamutu. Manja atambasulidwa kwathunthu - zigongono ndizopindika pang'ono kuti zitetezeke.
Chepetsani kachetechete kumbuyo kwa mutu wanu osakweza mikono yanu. Mapeto ake ndi malo otambasula kwambiri minofu ya pectoral, pomwe sayenera kubweretsa zopweteka.
Bweretsani manja anu ku PI.

Kuyesa kwamakona a backrest kuyenera pano. Ndikofunikira kusankha mbali yomwe voliyumu yomwe ikufunidwa idzakhala yokwanira.

Pulogalamu yophunzitsira yam'mimba pochita masewera olimbitsa thupi

Zimatsalira kuti mudziwe momwe mungapangire minofu yam'mimba pamalo ochitira masewera olimbitsa thupi mwachangu komanso mosatekeseka - zovuta zomwe mungasankhe kuti mukwaniritse zabwino.

Njira yoyamba ndi kuphatikiza pachifuwa ndi triceps pakupatukana kwamasiku atatu (chest + triceps, back + biceps, miyendo + mapewa):

Zolimbitsa thupi	Njira	Kubwereza
Bench atolankhani	4	12,10,8,6
Kusindikiza kwa Dumbbell pa benchi lokhala ndi mtunda wokwera	3	10-12
Anakhala Atolankhani	3	12
Zambiri mu crossover	3	12-15
Makina osindikizira a ku France	3	12
Kokani pamtengo wokhala ndi chingwe pansi	3	12-15

Njira yotsatira ndiyabwino kwa othamanga odziwa bwino masewera omwe amafunikira chifuwa. Pulogalamuyi idapangidwa kuti izigwira ntchito pachifuwa kawiri pasabata. Yoyamba cholinga chake ndi kukonza chifuwa chapamwamba ndi ma deltas. Chachiwiri ndikulimbikitsa magawo apakati ndi otsika ndi ma triceps. Minofu yakumbuyo ndi miyendo imagwiridwa muntchito zina ziwiri mothandizidwa.

Zochita 1:

Zolimbitsa thupi	Njira	Kubwereza
Bench osindikiza pa benchi yokwera	4	8-12
Kusindikiza kwa Dumbbell pa benchi lokhala ndi mtunda wokwera	3	10-12
Kapangidwe ka benchi yofananira	3	12-15
Anakhala pansi Dumbbell Press	3	12
Chingwe chachikulu	3	12
Mahi kuyimirira mbali	3	15

Zochita 2:

Zolimbitsa thupi	Njira	Kubwereza
Bench atolankhani	4	12,10,8,6
Makina osindikizira a benchi ya Dumbbell akutsikira pansi	3	10-12
Kuviika ndi zowonjezera kulemera	3	12
Kuyika mabelu abodza akunama	3	12-15
Anakhala pansi atolankhani aku France	3	12