Ba qalang ba ka aha matsoele a maholo joang? Leka mananeo ana a mahlano a ho ikoetlisa bakeng sa ho aha mesifa ea sefuba mme o iphumanele.

Tataiso ea Moqapi oa Pectoral Building

Na sefuba sa hau se shebahala joalo ka lesela la plywood ho feta thaba ea mesifa eo esale u e lora? Na u qeta lihora tse ngata u ntse u hatisa libenche empa boholo ba sefuba sa hao ha bo eketsehe? Na u se u qalile ho nahana hore ha ua rereloa ho ba teng? Emisa hanghang, o fositse.

Ha ke u ts'epise hore o tla ba le matsoele joalo ka Arnold Schwarzenegger e moholo, empa nka u ts'episa hore haeba u 'mamela, u ka holisa matsoele a hau ka boholo bo khahlisang.

Hamorao sengoloeng, ke tla u joetsa ka sebōpeho sa sefuba, tšebetso ea sona, sebaka se teng 'meleng le boitlhakiso bo itseng bakeng sa karolo ka' ngoe ea mesifa ea sefuba. Qetellong, 'me sena ke sona seo u se emetseng, ke tla arolelana le uena mananeo a mahlano ao ke a ratang haholo a ho ikoetlisa a tla u thusa ho fetola sefuba sa hau se bataletseng hore e be mesifa e meholo.

Anatomy ea Sefuba

Sefuba se entsoe ka mesifa e 'meli e sebetsang hammoho ho etsa hore likhopo li sebetse. Matšoao ana ke a maholo a pectoralis le a pectoralis a manyenyane. Ka tloaelo, mesifa e meholo ea pectoralis e ka kotloloho ka tlase ho mosifa o moholo oa pectoralis.

sebaka:

E qala halofong e kahare ea molala ebe e feta ka sternum ho ea axillary fossa (Humerus).

mesebetsi:

E na le mesebetsi e 3 e fapaneng:

• E fetola lehetla
• E phahamisa le ho theola letsoho ka mahlakoreng
• O etsa motsamao oa ho kampana ka letsoho

boitlhakiso:

Bench o tobetsa le ho sesa ka li-dumbbells

Litlhahiso tsa ho aha mesifa ea sefuba

Le ha sefuba se na le mosifa o le mong, se tlameha ho koetlisoa joalo ka ha eka se likarolong tse tharo. Sefuba se kaholimo, se bohareng le se tlase se pompeloa hamolemo ho latela hore na boikoetliso bo etsoa ka lehlakore lefe.

Sefuba se holimo se ntlafatsoa hamolemo ha u ikoetlisa bencheng ka lehlakore la 30-45 °. Mohlala, likhatiso tsa `` barbell '' le `` dumbbell '' kapa li-curls tsa dumbbell bencheng ke mekhoa e metle ea ho ikoetlisa sefubeng.

Sefuba se bohareng se fumana tšusumetso e ntlehali ha boikoetliso bo etsoa bencheng e otlolohileng. Mohlala: Mechini e hatisang ea `` barbell '' le `` dumbbell '' kapa li-dumbbell tse bataletseng bencheng e otlolohileng li koetlisa karolo e bohareng ea mesifa ea pectoral.

Sefuba se tlase se koetlisitsoe hantle ka boikoetliso bo etsoang bencheng e sekametseng e sekametseng (30-45 °). Mohlala, likhatiso tsa `` barbell '' le `` dumbbell '', kapa ho thellisoa ha dumbbell bencheng e sekametseng morao li ntle haholo bakeng sa ho eketsa mesifa e tlase ea pectoral.

Ke fumana hore likarolo tsohle tsa mesifa ea pectoral qalong li arabela hantle ho pheta-pheta tlaase (4-6) kapa tse mahareng (8-12). Ke ka seoelo ke kenyelletsang li-reps tse phahameng bakeng sa ba qalang ha ke fumana boima bo boima bo thusa ho rala motheo o tiileng oo ba qalang ba o hlokang. Hape ke nahana hore ho molemo ho tsepamisa maikutlo litekanyetsong tsa mahala qalong ea boikoetliso ba hau, haholo haeba sefuba e le ntlha ea hau e fokolang. Ka maikutlo a ka, litekanyo tsa mahala li ntlafatsa mesifa ea pectoral ho feta mechini ea boikoetliso.

Hona joale kaha u utloisisa hore na ke mesifa efe e etsang mesifa ea hau ea pectoral le ho tseba ka tšebetso ea eona, sebaka sa eona, le boikoetliso bo hlokahalang ho e holisa, ha re shebeng mananeo a mang a boithapollo a ka u thusang ho haha ​​sefuba.

Boikoetliso bohle bo tlameha ho etsoa hantle ho latela melao, hobane boikoetliso bo sa lokang bo fetoha tloaelo e tla u qhekella le ho u thibela ho fihlela litholoana tse ntle, kapa maemong a mabe ka ho fetesisa, e lebisa ho lemalang. Kahoo bala karolo pele.

Mananeo a ka a 5 ao ke a ratang ka ho fetesisa a boithabiso

Letsatsi le phahameng la mesifa ea pectoral

• : Lihlopha tse 3 tsa likarolo tse 4-6
• : Lihlopha tse 3 tsa reps tse 8
• : Lihlopha tse 3 tsa likarolo tse 8-12
• (ho theola ho lokela ho nka metsotsoana e 5-10): lihlopha tse 3 tsa reps tse 12

Letsatsi la karolo e bohareng ea mesifa ea pectoral

• : Lihlopha tse 3 tsa likarolo tse 4-6
• : Lihlopha tse 3 tsa reps tse 8
• : Lihlopha tse 3 tsa likarolo tse 8-12
• (ho theola ho lokela ho nka metsotsoana e 5-10): lihlopha tse 3 tsa reps tse 12

Letsatsi le tlaase la mesifa ea pectoral

• : Lihlopha tse 3 tsa likarolo tse 4-6
• : Lihlopha tse 3 tsa reps tse 8
• : Lihlopha tse 3 tsa likarolo tse 8-12
• (ho theola ho lokela ho nka metsotsoana e 5-10): lihlopha tse 3 tsa reps tse 12

Letsatsi la Barbell

• : Lihlopha tse 3 tsa likarolo tse 4-6
• : Lihlopha tse 3 tsa likarolo tse 4-6
• : Lihlopha tse 3 tsa likarolo tse 4-6
• : Lihlopha tse 3 tsa likarolo tse 8-12

Letsatsi la Dumbbell

• : Lihlopha tse 3 tsa reps tse 8
• : Lihlopha tse 3 tsa reps tse 8
• : Lihlopha tse 3 tsa reps tse 8
• : Lihlopha tse 3 tsa likarolo tse 8-12

Mananeo ana a 5 a boithapollo ao ke ntseng ke a sebelisa ho ts'ehetsa mesifa ea sefuba, eo esale e le ntlha ea ka e fokolang. Litekanyo tsa mantlha tsa mahala li molemo bakeng sa ho fumana mesifa e teteaneng eo esale u e loanela.

fihlela qeto e

Ke batla hore u khethe e 'ngoe ea mananeo a kaholimo' me u leke libeke tse 4-6, u leka ho eketsa boima ba 'mele ka ho ikoetlisa ka' ngoe (u ntse u etsa boikoetliso hantle), ebe u fetela lenaneong le latelang la ho ikoetlisa ebe u pheta ts'ebetso ena.

Hona joale ntho e khahlisang ka ho fetesisa - ke nako ea ho "haha mesifa ea sefuba." Hona joale u tseba ntho e 'ngoe le e' ngoe, lenaneo la koetliso le behiloe, kahoo "GO ROCK" feela.

Arolelana le metsoalle ea hau!