Thola isifuba sakho esihle kakhulu
Enye yamaqembu amakhulu ama-muscle emzimbeni ongaphezulu, imisipha yesifuba yenziwe yi-pectoralis enkulu futhi, ngaphansi kwalokho, i-pectoralis encane. I-pectoralis enkulu okuyinto imisipha emikhulu empeleni inezingxenye ezimbili - ingxenye engaphezulu (ebizwa ngokuthi ikhanda le-clavicular) nengxenye engezansi (ebizwa ngokuthi ikhanda elingaphandle).
Manje, ngenxa yokuthi kunezindawo ezimbili ezihlukene zesifuba, lokho akusho ukuthi ungawahlukanisa.
Noma yisiphi isifuba esikwenzayo sizosebenza kuyo yonke indawo kodwa, ezinye izenzo zizokwenza isifuba ngezindlela ezahlukene.
Isibonelo, umshini we-chest uhilela wonke ama-pectoralis amakhulu ngokugxila engxenyeni ephansi yesifuba. Ngokuthuthela endaweni ehamba phambili, usasebenza wonke ama-pectoralis amakhulu, kodwa manje ukushintshwa okugxile engxenyeni engenhla yesifuba.
Lesi esinye sezizathu zokuthi kungani kunezinhlobo eziningi kakhulu zokuzivocavoca ngalunye - ngokushintsha ukunyakaza, i-angle kanye / noma uhlobo lokumelana, uzothola izintambo ezihlukahlukene ze-muscle futhi uphelele umzimba wakho ngezindlela ezintsha.
Imisipha yesifuba ibangele ukuhambisa izingalo emzimbeni kanye nokukhuphuka, kanye nezinye izinyathelo ezifana nokuhamba, ukukhushulwa nokujikeleza. Izenzo eziningi zesifuba zizohlanganisa ukuxosha izingalo kude nomzimba noma umzimba ngaphandle kwezandla.
Okwenza Kudingeka Usebenze Isifuba sakho
Ngenxa yokuthi esifubeni sakho kufaka ezinye zezinhlanzi ezinkulu emzimbeni ongaphezulu, usebenzise lezo zinhlanzi usuku lonke.
Noma nini lapho uvula umnyango, ugeze ingilazi yewayini noma ugeze ngisho nezinwele zakho, izihluthulelo zesifuba zakho ziyasebenza, ngakho-ke kubalulekile ukuzigcina ziqinile kuyo yonke imisebenzi yakho yansuku zonke.
Nasi esinye isizathu esibalulekile sokusebenza esifubeni sakho - lezo misipha zihilelekile ekusizeni ukuthi uphakamise futhi usuke phansi.
Cabanga nge- pushup . Leyo ntshukumo ihilela ukuthi uqhube umzimba wakho bese uphansi. Kodwa cabanga ukuthi bekuzokwenzekani uma uwa noma nje udinga ukuvuka phansi? Ukuqina kwamathumba akho esifubeni, kunamandla umzimba wakho wonke. Sonke kudingeka sibe namandla okuvuka nokuhla phansi.
Okokugcina, imisipha yakho yesifuba inkulu futhi ingakwazi ukusingatha isisindo esikhulu, esikuvumela ukuba ushise amakholori amaningi. Eqinisweni, uma usebenza esifubeni sakho, amahlombe akho nezingalo zakho zihilelekile ekuvumela ukuthi ushise amakholori amaningi. Ukuzivocavoca kwesifuba kufana nokufudumala okukhulu kulawo maqembu amancane.
Kufanele Uvame Ukuqeqesha Isifuba Sakho Kangaki?
Ungasebenzisa isifuba sakho ezinsukwini ezingu-3 ezingenakulandelana ngesonto. Kodwa-ke, uma uphakamisa izisindo ezinzima (ngokwanele ukuthi ungaqedela kuphela ukuphindaphinda okungu-6 kuya kwezingu-8) uzodinga okungenani izinsuku ezingu-2-3 zokuphumula ngaphambi kokuba uphinde wenze izivivinyo.
Ngenxa yalesi sizathu, ungasebenza kuphela esifubeni sakho kanye noma kabili ngesonto. Uma umgomo wakho ukuveza imisipha yakho, uzofuna ukunamathela ku-1 kuya kwezingu-3 zezinombolo ezingu-12-16 futhi okungenani usuku olulodwa lokuphumula ngaphambi kokuba uphinde wenze izivivinyo.
Yini Okudingeka Uyenze?
Ezinye zezinto ezivamile zesifuba ezibandakanya izibhamu zihlanganisa ama- pushups , ama-chest presses kanye nezimpukane zesifuba.
Khetha ingxube yezivivinyo ezahlukene ukukhomba isifuba sakho kusuka ezihlotsheni ezehlukene futhi uqiniseke ukuthi ushintshashintsha isimiso sakho njalo emavikini angu-4-6 ukuze ugweme amapulangwe.
Uma nje ufuna ukuqina futhi ulungele, uzosebenza esifubeni sakho kanye namanye amaqembu omzimba, njengalokhu kuSebenzi lokuPhuthuka kwePiramidi yoMzimba noma lo msebenzi wokuPhepha umzimba wonke . Uma uzama ukwakha usayizi, ungase usebenzise isifuba sakho ngokwakho ngezivo ezihlukahlukene.