I-Bulk Ngaphandle Kwamaqembu Asemasikweni Obalulekile
Ukubheka okukhulu ngencazelo enkulu yemisipha kuwumgomo wabaningi abaqeqeshwayo isisindo sokuncintisana nabazimba bomzimba , kanye nabaqeqeshi bomzimba abanokuncintisana kakhulu.
Nakuba kungaba lula ukusho ukuthi konke okudingeka ukwenze ukuze ubheke izimonyo ze-cosmetically and appealing kungukuthi ukhulule yonke imisipha yakho ngendlela engahleliwe, ungathatha indlela eyengeziwe yesayensi futhi uqiniseke ukuthi uhambela imisipha ngayinye namaqembu omzimba lokho okubangela iningi laleyo ukubukeka okuchazwe kakhulu.
Yiqiniso, kufanele ulahle leso sendlalelo samafutha esihlanganisa imisipha ukuze sikhanyise. Nazi izinsizwa ezingu-10 ezenza ubheke kakhulu.
1. Amathumbu e-Pectoral Muscle
I-"pecs" iyimisipha yesifuba. Lezi yizinhlanzi ezincane ze-pectoralis ne-pectoralis. Umshini we- bench umsebenti omuhle wokuthuthukisa ama-pecs. Ama-pecs ahlonziwe kahle ngamafutha omzimba aphansi - angaphansi kuka-10% - kanti isikhumba esincane siyingxenye ebalulekile yalo mzimba ophezulu obukeka kahle.
2. Izicupho - Imisipha ye-Trapezius
"Izingibe" zakho ziyizintuthwane ezinjenge-fan ezisabalala emuva nasemaceleni entanyeni. Emzimbeni womzimba, ungabona ukuthi zihamba phambili kakhulu. Ngeke ufise ukwakha izicupho zakho ezilinganisweni ezinjalo zama-epic, kodwa ukuthuthukisa izingibe, kanye nemisipha yehlombe , kunganikeza lokho okushoyo, ukubukeka okubukeka kahle. Umgqa ogobileyo uyisimo esihle sokuvivinya izicupho.
3. Quads - Front of the Thigh
I "quads" iyimisipha phambi komlenze ophezulu (ithanga).
Lezi zihlanganisa i-rectus femoris, vastus lateralis, ne-vastus intermedius. Phuma lezo zinhlamvu ezinezikwele zanoma yiluphi uhlobo.
Abaningi abasha, abaqeqeshi abathintekayo abathintekayo banomzimba ophezulu , ikakhulukazi izingalo. Ngalolo fantastic, ukubukeka okulinganiselayo , udinga ukusebenza emzimbeni ophezulu nangaphansi , futhi lokho kusho imilenze.
4. Amathole
Amathole ahlanganisa i-gastrocnemius nemisipha yemisamo - i-gastrocnemius iyisisindo esikhulu esinikeza incazelo enhle emlenzeni ophansi. Yakha le misipha nganoma yikuphi ukuvivinya umzimba okuphikisana nawo ngesisindo phambi kwezinyawo, izithende eziphakanyisiwe. Isithende esivele siphakanyiswa noma ngaphandle kwama-dumbbells yisibonelo.
5. Biceps
Imisipha ye-biceps (i-biceps brachii) yengalo engenhla iyimisipha ebalulekile yokusebenza futhi inikeze nomqondo omuhle ububanzi kanye nenqwaba ngokubambisana nesifuba esiqinile kanye namahlombe. I-Dumbbell noma i- curls yesikhumba se- barbell yilezi zivivinyo ezithandwayo, kodwa ama- curls ama-cable abuye asetshenziselwe ukuhlukahluka kanye nokuzibandakanya okuhlukile kwe-muscle engalweni lonke.
6. I- Triceps
Imisipha ye-triceps ingemuva kwengalo engenhla. Ama- triceps amakhulu enza izingalo zakho zibukeke kangcono, ngisho ne- biceps muscle eyanele. Ungabanaki. Sebenzisa ama-pushdowns, izandiso ezingaphezulu , nokudipha.
Buka Kufakiwe 7 Glutes (Butt Muscles)
I "glutes" iyimisipha ye-butt - gluteus maximus, medius, kanye ne-minimus yakho. Wonke umuntu ufuna i-butt enhle, eyindilinga, eqinile njenge-sprinter ye-Olympic. Udinga ukuthola amafutha omzimba phansi futhi uthuthukise lezo misipha ngezindlela zokufa, amabhuloho, izandiso ze-hip, nezinkinobho zomlenze .
8. Ama- Hamstrings
I-hamstrings yenziwe noma imisipha eminingana kuhlanganise ne-biceps femoris, semitendinosus, ne-semimembranosus.
Thuthukisa ukuma kwe- hamstrings nge-curls zomlenze nasekuseni okuhle.
9. Lats (Swimmers Muscle)
I "lats" yi-latissimus dorsi, imisipha emincane kakhulu engemuva yangaphandle ngaphansi kwe-armpit. Uma ithuthukile kahle, njengabanye abagijimi abasha, bavame ukuphuma ngaphandle. Yakha ama-lats ane- latldowns lat .
10. Izidakamizwa - Ihlombe
"Amanxiwa" yizinhlanzi ezinkulu, eziyinhlanganisela ezihlanganisa i-deltoids yangaphambili, ephakathi naphakathi. Zihamba kahle ngesifuba, ingalo nemisipha yangemva ukunikeza lowo mbuso onamandla ophezulu. Bambaza ngemigqa bese uphakamisa cishe nganoma yiluphi uhlobo. Yilokho abakhona khona!
11. Abs
Futhi ngenxa yebhonasi - yebo, imisipha eyodwa nesisu esisodwa kuphela, esibonakala sengathi iyinhlangano eqondile yezinsizwa zezinsizwa eziningi. Inkathazo, labo abashayayo, abangekho emphakathini kungenzeka ukuthi akunakwenzeka kuwo wonke umuntu. I-Genetics inquma ababukeka kahle kakhulu kulo mnyango. Noma kunjalo, ungathola i-abs ekhangayo ngokusebenza kanzima kumisipha eyinhloko, i-rectus abdominis, ngenkathi ukhipha amafutha - angaphansi kuka-8% amafutha omzimba kubantu kanye no-12% wabesifazane. Sebenzisa ama-crunches, ama-rollouts, amabhayisikili kanye nesihlalo somphathi.