Xa sisebenza, kufuneka songeze uqeqesho lwamandla kwaye sigxininise ekuphuhlisweni kweqela ngalinye lemisipha emzimbeni ukwakha umfanekiso omhle ngokwenene.

Umzobo olungileyo awunakuhlukaniswa nokukrolwa koqeqesho lwamandla, ngakumbi ukuqeqeshwa kwemisipha yangasemva, imisipha yesifuba, amathanga kunye namanye amaqela amakhulu emisipha kubaluleke kakhulu. Ukuphuhliswa kwamaqela amakhulu emisipha kunokukhuthaza ukuphuhliswa kwamaqela amancinci ama-muscle, ngaloo ndlela kuphuculwe ukusebenza kakuhle kokwakhiwa kwemisipha kunye nokubunjwa. Kwakhona kunokonyusa ngempumelelo ixabiso elisisiseko lomzimba, ukuze ukwazi ukusebenzisa iikhalori ezininzi yonke imihla, ukwenza umzimba obhityileyo.

Amadoda amaninzi aya kunikela ingqalelo ekuqeqesheni amandla, ngakumbi ukuqeqeshwa kwemisipha yesifuba. Izihlunu ezigcwele isifuba ngumgangatho oyimfuneko kumfanekiso olungileyo, kwaye izihlunu zesifuba ezigqwesileyo ziyi-facade yendoda enemisipha.

Kwaye izihlunu eziphuhlisiwe zesifuba zinokuxhathisa ingxaki yobunzima bomxhuzulane, ukuze ujonge ijika elingcono, ngoko ke, amantombazana kufuneka anikele ingqalelo kuqeqesho lwemisipha yesifuba.

Ngoko, wenza njani uqeqesho lwesifuba? Sifanele sazi ukuba i-pectoral muscle yenziwe ngumzimba ophezulu we-pectoral, umbindi, inxalenye ephezulu kunye nomthungo ophakathi kwezi nxalenye zine. Xa siqeqesha, kufuneka senze uluhlu olupheleleyo lokuzivocavoca kwi-pectoral muscle, ukwenzela ukuba siphucule ngokukhawuleza i-circumference yesifuba kwaye siphuhlise i-pectoral muscle ephuhlisiwe.

Ewe, ngexesha lenkqubo yoqeqesho, unokufumanisa ukuba elinye icala libuthathaka. Ngeli xesha, kufuneka siqinise uqeqesho kwicala elibuthathaka, ukwenzela ukuba senze uphuhliso olulungeleleneyo lwamacala omabini esifuba sesifuba.

Isenzo 1: Enye ipush up oblique dumbbell

Sebenza icala eliphezulu leepecs zakho

Isenzo 2: Intaka enedumbbell ecaba

Yenza umthungo ophakathi we-pectoral muscle

Inyathelo lesi-3: Iipush ups ezinzulu

Sebenza phakathi kweepecs zakho

Intshukumo 4: Supine dumbbell umgama emxinwa ibhentshi cinezela + ngqo ingalo lift

Sebenzisa umthungo ophakathi kunye nomda wangaphandle we-pectoral muscle

Hambisa isi-5: I-asymmetric push ups

Zilolonge isifuba esingasentla

Inyathelo lesi-6: Ucinezela ibhentshi yebhulorho

Sebenza icala elisezantsi lemisipha yakho yepectoral

Yenza iiseti ezi-3 ukuya kwezi-4 ze-12 ukuya kwi-15 ukuphindaphinda komsebenzi ngamnye, kanye ngeentsuku ezi-3.

Qaphela: Ekuqaleni koqeqesho, sinokuqala ngoqeqesho lobunzima obuphantsi ukuze sifunde umzila oqhelekileyo wokuhamba, ukwenzela ukuba izihlunu zenze imemori yendlela echanekileyo. Ngokuphuculwa kwenqanaba lamandla, emva koko uphucule inqanaba lobunzima ngokuthe ngcembe, ukuze ukhuthaze ukukhula kwezihlunu kunye nokuphuhlisa umgangatho obalaseleyo wepectoral.