Ukuzivocavoca ukuphakamisa kunye nokuQinisa amabele

Amagama Aphezulu Ebantwaneni

Umfazi osebenza ngokucinezela isifuba kwindawo yokuzivocavoca

Ukuba ujonge ukuqinisa kwaye uphakamise amabele ngokwenza umthambo, unokukwazi ukufumana ukuphuculwa ngokuqinisa izihlunu zepectoral kunye nokulahlekelwa ngamanqatha amaninzi. Okwangoku, akukho mthambo uza kunika iziphumo ezingummangaliso, ke ngoko kubalulekile ukuba usondele kwinkqubo yokuqinisa amabele ngokulindelweyo.





Ukuzivocavoca kwamaphepha okuphucula amabele

Ngezona ziphumo zihle, sebenzela iipecs zakho kabini ngeveki, ukuvumela iintsuku ezimbini ukuya kwezintathu phakathi kokusebenza ukunika izihlunu ithuba lokuphola. Ngomsebenzi ngamnye, jolisa ukuphindaphinda kwezibhozo ukuya kwishumi kunye neeseti ezimbini ukuya kwezintathu. Ukuba umtsha ekuzilolongeni, uya kufuna ukuqala kwisiphelo esisezantsi kwaye usebenze ngendlela yakho ukunqanda ukwenzakala.

Amanqaku afanelekileyo
  • Amadoda aneePecs ezinkulu
  • Imifanekiso yoQeqesho lweeMidlalo eziMnandi
  • Imifanekiso yaBantu Abenza Imithambo

Iipushups zemveli

Azizizo ezithandekayo, ezithandekayo, okanye ezinqumlayo, kwaye azidingi zixhobo ziqhelekileyo. Nangona kunjalo,ukuphusha usenyukazisesezona zibalaseleyoukuzilolonga esifubeningeenxa zonke. Zonke iintlobo ze-pushups zisebenzisa ubunzima bomzimba wakho njengokumelana nokomeleza isifuba. Isandla esifanelekileyo, intloko, kunye nokubekwa kweenyawo kubalulekile ukuthintela ukwenzakala okunokubakho, okufana noxinzelelo lwenqanawa yokujikeleza, kunye nokufumana izibonelelo ezipheleleyo zomthambo.





  1. Lala ujonge phantsi emgangathweni izandla zakho zisicaba phantsi kwindawo yegxalaba, iingalo zoluliwe.
  2. Bamba intloko yakho ngqo kwaye ungafaki isilevu kuyo okanye uyiphakamise.
  3. Gobela iinzwane zakho, ukuze ungaphumli kwizinzwane zakho, usasaze ubunzima.
  4. Thoba kancinci umhlaba. Phumla ubunzima ezandleni nasezinzwaneni ukubala kathathu.
  5. Nyusa kwindawo yokuqala kwaye uphinde. Ukuba usaqala, zama ukwenza ukuya kwisibhozo sokunyusa, emva koko udibanise nokuphindaphinda njengoko ufumana amandla.
Umfazi owenza i-push-ups kwindawo emnyama yokuzivocavoca

Thambekisa iBench Press usebenzisa iiBand Resistance

Lo mzimba weqela lokuxhathisa ujolise kwimisipha yesifuba. Anchor imitya ebasemva kwakho - uyixhoma esitulweni isebenza kakuhle- kwaye wenze oku nokuba uhleli okanye umile. Khetha ubungakanani bebhendi obucelomngeni kuwe.

  1. Ukuma okanye ukuhlala ujonge kude kwi-ankile yeebhendi, bamba izibambo ngokubamba ngaphezulu.
  2. Gcina iingqiniba zakho ngaphandle kwaye ungqinelane nomgangatho.
  3. Pushisa izibambo phezulu kwaye kude nawe ngekona kude kube iingalo zakho zithi nkqo.
  4. Cotha ukubuyela kwindawo yoqobo, ucinezela amagxalaba kunye nokumelana nokwehla njengoko usenza njalo.
  5. Phinda, ukuqala malunga nokuphindaphinda kwesibhozo, ukongeza ngakumbi njengoko amandla akho ekhula.

I-Pec Bhabha

Ukuba usebenza kwindawo yokuzivocavoca, umatshini we-pec fly ulunge kakhulu kwitoni kunye nokuphakamisa amabele. Ekhaya, unokufumana iziphumo ezifanayo ngesibini seedumbbell.



  1. Lala ngomqolo (supine) ebhentshini iinyawo zakho zicaba phantsi. Gcina umqolo wakho ngokuthe tye kwaye ungatyibiliki ukunqanda uxinzelelo lwasemva kwemisipha.
  2. Bamba i-dumbbell enye kwisandla ngasinye.
  3. Phakamisa iingalo zakho ukuya egxalabeni kunye neengqiniba zigobile.
  4. Cofa iingalo phezulu kwaye kude nomzimba.
  5. Buyela kwindawo yokuqala.
  6. Phindaphinda ezintlanu.

Ukubhabha okufutshane kwesifuba

Uluhlu olufutshane lwesifuba esibhabhayo lusebenza kakhulu xa ubambe iingalo zakho ngokuthe ngqo kwaye uqhuba yonke indlela egxalabeni. Ukuba awuqhubeki, unokulimaza amahlombe okanye umva.

  1. Hlala esihlalweni ngomqolo othe tye iinyawo zakho zisicaba emhlabeni.
  2. Ukubamba i-dumbbell kwisandla ngasinye, usasaze iingalo kwicala ngalinye, inqanaba ngamagxa akho.
  3. Ukuqhubeka nokubamba iingalo kubude begxalaba, ukugoba iingqiniba kunye nokuzisa izihlahla esifubeni sakho.
  4. Bamba malunga nemizuzwana emibini ngaphambi kokuba ubuyele kwindawo yokuqala.
  5. Phinda iiseti ezintlanu.

Uxinzelelo lwesifuba

Ukucinezelwa kwesifuba yenye yeedumbbell zomeleza izihlunu zepectoral.

  1. Thetha caba emqolo nge-dumbbell kwisandla ngasinye. Iingalo ezingaphezulu zenza umgca othe ngqo negxalaba; Ingqiniba zigobile zijonge phezulu.
  2. Bamba intloko yakho ngqo kwaye iinyawo zakho zithi tyaba phantsi.
  3. Phakamisa iingalo zakho kancinci uye phezulu, phantse ulungelelanise iingqiniba, zide zibe ngaphezulu kwegxalaba. Sukutshixa iingqiniba ukunqanda ukwenzakala.
  4. Zinciphise kancinci iingalo kwindawo yokuqala. Phumla.
  5. Yenza iiseti ezintlanu kwaye usebenze indlela yakho ukuya kwishumi lokuphindaphinda.

Cinezela ubunzima bomzimba

Lo msebenzi unokwenziwa wedwa okanye kunye nolunye umthambo onjesquats, udonga luhleli, okanyeimiphunga. Imisipha yakho ingaqala ukugungqa ngelixa usenza lo msebenzi, kodwa ungakuyeki oko kukuyekise.



izilwanyana ezipholileyo ukuba nezilwanyana zasekhaya
  1. Bamba i-dumbbells ezimbini, esinye kwisandla ngasinye. Oku kunokusebenza ngepleyiti enye, i-kettlebell, okanye idumbbell enye. Chukumisa ubunzima kunye neentende ezijonge ngaphakathi kunye neengqiniba zijonge ngaphandle.
  2. Gxobhoza ubunzima kunye, ucinezela ngokungathi ubatyumza kunye.
  3. Bamba oku kufakwa kwimizuzwana engama-30-60 ngaphambi kokuba ukhulule.
  4. Phinda-phinda kathathu njengokuba unyamezele.

ICardio engaguqukiyo

Ukongeza ekusebenzeni kwe-pec, kuya kufuneka uqale ngesiqhelo se-cardio okanye uqhubeke okhoyo. Ngelixa uqeqesho lwamandla luza kukrola kwaye luphakamise amabele akho, i-cardio inceda ukutshisa amanqatha. Eyona mithambo mibi ye-cardio yokutshiswa kwamafutha yileuqeqesho oluphezulu lwexesha lokuphumla,uqeqesho lwesekethe, kunyeukubaleka.

Uqheliso lwamabele

Ngelixa kungekho luqheliso oluthile lokunyusa amabele, imithambo ejolise ekomelezeni izihlunu zepectoral, ngokongeza, ithoni kunye nokuphakamisa amabele, ngokwe IWebMD . Ukuzivocavoca kunokubonelela ngenkcazo kunye nokuphucula ukuntywila. Ukujonga ngokukhawuleza kwincwadi ye-anatomy kuya kuchaza ukuba kutheni: i-pectoralis encinci kunye enkulu, okanye i-pecs, iphantsi ngqo kwamabele. Nawuphi na umthambo osebenza ii-pecs uya kusebenza nasemabeleni. Oku kubaluleke ngakumbi ukuba unobunzima, ukugoba amabele kuba isifuba esomeleleyo sinika inkxaso enkulu.

Ezinye izibonelelo zoMthambo oSebenzayo

Ukongeza amabele e-perkier, kukho ezinye izizathu zokuba umfazi asebenze ii-pecs zakhe:

  • Ukwanda kwemetabolism : Njengalo lonke uqeqesho lwamandla, ukusebenza kweepcs kuyonyusa imetabolism, ukukunceda utshise iikhalori ezininzi naxa ungasebenzi.
  • Ukuphucula imeko: Ukuzilolonga kwePectoral kwakha amandla emzimbeni ongasentla, kukhokelela ekuphuculweni komzimba. Oku kunciphisa ukubuyela umva kunye nentamo kunye nokunyusa isiphumo sokunyusa isifuba.
  • Ukonyusa amandla: Naluphi na uqeqesho lwamandla kunye neli xesha lokufumana kwakhona lisebenzela ukwakha amandla kunye nokunyamezela. Oku kudlulela kubomi bemihla ngemihla, kukwenza ube namandla ngakumbi kwaye ube nakho ukumelana noxinzelelo lobomi.

Ukuzivocavoca kwePec kunye nobukhulu bebele

Abanye abantu basetyhini bayoyika ukwenza isifuba, bayoyika ukuba ukuzilolonga kuya kubangela ukuncipha kwamabele abo. Ukudityaniswa nokwehla kobunzima, imithambo ebonakalayo iya kukunika incinci, amabele e-perkier; ngaphandle kokulahleka kobunzima, uya kufumana umjikelezo ophezulu. Ukuba unamabele amakhulu, anamanqatha, unokulindela ukuphulukana namanqatha, ngakumbi ukuba ukongeza i-cardio kwirejimeni yakho yokusebenzisa umthambo. Kuxhomekeke kwizinto zokutya kunye nokunye ukusebenza kwakho, ungaqala ukubona utshintsho kwisithuba seeveki ezi-3-4.

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