Kuchita Chifuwa Chamoyo

Zolimbitsa Thupi Zapamwamba Zapamtima Pa Misa: Buku Loyamba

Mukuyang'ana chifuwa cholumikizira chomwe sichingaleke kutuluka m'chivalacho? Kodi mumakhala maola ambiri pa benchi osindikizira zochepa? Kodi mukufuna kuti chifuwa chanu chifanane ndi phiri laminyewa lomwe mumalota? Ngati mayankho anu ali ovomerezeka, bukuli lothandiza kwambiri pachifuwa lanu ndi lanu.

Kugwiritsa ntchito kugwedeza modulators osankha a androgen receptor zitha kukhala zothandiza kwambiri. Komabe, ulendo wosintha pachifuwa chanu umafuna kuti mukhale omvera kwathunthu omwe amabwera mosavuta pokhapokha mutamvetsetsa bwino zoyambira.

Anatomy Ya Chifuwa

Chifuwa cha munthu chimapangidwa ndi minofu iwiri: pectoralis yayikulu ndi pectoralis yaying'ono. Minofu yonseyi imagwira ntchito limodzi kuti chifuwa chizigwira ntchito. Minofu iyi ya pachifuwa imayambira pa clavicle ndikuyika pa sternum ndi humerus (m'khwapa) ndi pectoralis yaying'ono yomwe ili pansi kwenikweni pa pectoralis.

Ntchito Zosiyanasiyana Za Minofu Yachifuwa

Ntchito zitatu zosiyanasiyana za minofu ya pachifuwa ndi:

• Kutha kubweretsa mkono ndikutsitsa m'mbali.
• Kuyenda kwamphepete kwammbali.
• Kuyenda kwachikale chomenyera nkhondo.

Kuti mumange chifuwa chanu, zoyambira ndi zoyambira zimaphatikizapo ntchentche ndi makina osindikizira benchi.

Zolemba Pachifuwa

Palibe amene angakane kuti chifuwa chimapangidwa ndi mnofu umodzi wamtundu umodzi koma nthawi zonse muyenera kuphunzitsa ngati momwe adagawidwira magawo atatu: magawo apamwamba, apakatikati, komanso otsika.

Chifuwa Chapamwamba

Zimalimbikitsidwa kwambiri ndi magwiridwe antchito omwe amaperekedwa pa benchi 30 mpaka 45%. Mwachitsanzo, kutchera ntchentche za dumbbell kapena kutsitsa barbell ndi dumbbell benchi ndi machitidwe abwino kwambiri pachifuwa chapamwamba.

Chifuwa Chapakati

Dera lino la chifuwa limalimbikitsidwa ndi magwiridwe antchito omwe amapangidwa pabenchi lathyathyathya. Mwachitsanzo, ntchentche zoyenda modumpha kapena ma barbell osanja ndi makina osindikizira a benchi ndizoyeserera bwino pachifuwa chapakati.

Chifuwa Chotsika

Zimalimbikitsidwa bwino chifukwa cha masewera olimbitsa thupi omwe amapangidwa pa benchi 30 mpaka 45 yocheperako. Mwachitsanzo, kuchepa kwa ntchentche za dumbbell kapena kuchepa kwa ma barbell ndi ma dumbbell benchi ndizoyeserera bwino pachifuwa.

Ndikofunika kukumbukira kuti magawo onse atatu pachifuwa amayankha bwino kutsika (4-6) kapena modekha (8-12) rep. Oyamba kumene azipewa ma rep apamwamba ndipo m'malo mwake ayenera kuyang'ana pang'onopang'ono ndikukweza pang'onopang'ono pakukweza zolemetsa zomwe zimapereka maziko olimba. Kulemera kwaulere ndi chinthu chabwino kwa inu ngati mukukhulupirira kuti chifuwa chanu ndi chofooka. Zolemera zaulere zimadziwika kuti zimathandizira kukulitsa chifuwa bwino kuposa makina.

Mapulogalamu Omanga Pachifuwa

Nawu mndandanda wazinthu zodabwitsa kwambiri zomanga pachifuwa zolimbitsa thupi:

TSIKU LOPAMBIRA CHOTU

Barbell Incline Bench Press Medium-Grip

1. The Barbell Incline Bench Press Medium-Grip (3 sets, 4-6 reps) zonse ndizotsitsa kapamwamba mpaka kulemera kokwanira kuti muphunzitse.
2. Pambuyo pake, mutha kugona pabenchi ndikuwonetsetsa kuti mapazi anu ali pansi pomwe mukuyendetsa mpaka m'chiuno.
3. Ndikofunika kukumbukira kuti masamba anu amapewa ayenera kubwezedwa ndipo kumbuyo kuyenera kumangidwa.
4. Tsopano ndi nthawi yoti mutenge chikhomo chodziwika bwino kuti mutseke mphete za bar. Mutha kupitiliza kuchotseka chomenyeracho ndikuwonetsetsa kuti chovalacho chikugwiridwa pamwamba pa chifuwa ndi mikono yayitali.
5. Izi zikachitika, muyenera kuchepetsa bala ndikusinthasintha zigoli kupita ku sternum. Ndikofunikira kuti zigongono zikokedwe pang'ono ndi ma lats kuti azikhala olimba kwinaku mukuwongolera kuti bala lisatuluke pachifuwa.
6. Gawo lomaliza ndikokhudza inu kukhudza torso ndi bar kenako ndikutambasula zigongono kuti mubwerere ku bar.

Onetsani Dumbbell Press

1. The Incline Dumbbell Press (3 sets, 8 reps) imafuna kuti mugone pansi modekha pabenchi lokonda. Tsopano, muyenera kukhala ndi cholumikizira pamwamba pa ntchafu mdzanja lililonse kuti manja anu ayang'anizane.
2. Kankhirani ma dumbbells pogwiritsa ntchito ntchafu ndikuyamba kukweza chilichonse mwazomwe mumazigwira paphewa.
3. Muyeneranso kuti muzisinthitsa manja anu patsogolo kamodzi kamene mabelu akwezedwa m'mapewa mwanjira yoti manja anu akuyang'anizana nanu.
4. Ndikofunikira kwambiri kuti muzitha kuyang'anira bwino ma dumbbells kenako ndikupumira ndikuwakankhira pachifuwa.
5. Tsopano ndi nthawi yoti mutseke manja anu pamwamba. Agwire pamenepo mphindikati kenako pang'onopang'ono ayambe kutsitsa kulemera. Kumbukirani kulongosola bwino mwanjira yoti kutsitsa zolemera kumatenga nthawi yochulukirapo yomwe idatengedwa kuti ikweze.
6. Mutha kuyamba ndikubwereza mayendedwe omwe mukufuna kubwereza.
7. Kuti mutulutse ma dumbbells mukamaliza, muyenera kuyika pamiyendo kenako pansi.

Zokankhakankha

1. Kutulutsa (ma seti atatu, ma reps 3) ndizothandiza pakukweza chifuwa chanu.
2. Muyenera kuyamba mwagona chafufumimba pansi kenako kenako ikani manja pafupifupi 35 mainchesi mutanyamula thunthu mmwamba mozungulira mikono.
3. Ino ndi nthawi yoti mudzichepetse pansi pamene mukupuma mpaka nthawi yomwe chifuwa chimakhudza pansi.
4. Mutha kupuma kwinaku mukufinya pachifuwa ndikusindikiza chakumtunda, kubwerera pamalo oyamba.
5. Mutha kuyamba kudzichepetsanso mutapumira pang'ono pamalo omwe mwapatsidwa mgwirizano. Chitani mobwerezabwereza momwe mungathere ndikuzifuna.

TSIKU LAPATSOPANO

Ntchentche za Dumbbell

1. Dumbbell Flyes (ma seti atatu, ma 3-8 reps) zonse ndizogona kugona pa benchi lathyathyathya ndi dumbbell aliyense m'manja mwake yemwe amakhala pamwamba pa ntchafu ndi mitengo yakanjedza yoyang'anizana.
2. Gwiritsani ntchafu kukweza ma dumbbells kamodzi. Muyenera kuonetsetsa kuti mwawagwira (ndi manja a manja akuyang'anizana) paphewa. Malo anu oyambira azikhala pomwe mungakweze zopumira zomwe zikusonyeza kuti mukuwakakamiza koma siyani ndikugwira musanatuluke.
3. Gwetsani manja kumbali zonse ziwiri mozungulira ndi kupindika pang'ono pamakutu. Ndikofunikira kudziwa apa kuti mayendedwe akuyenera kuchitika pokhapokha pamapewa osati mikono.
4. Izi zikachitika, mutha kukweza manja anu kuti mubwerere pomwe mudapumira ndikukankhira minofu ya pachifuwa.
5. Gawo lomaliza ndikungokhala pamalo ogwirizira kwachiwiri kapena ziwiri. Tsopano, bwerezani kayendetsedwe ka kubwereza kwanu komwe mukufuna.

TSIKU LAPANSI LA CHOCHEPETSA

Chepetsani Dumbbell Bench Press

1. Kuti muyambe ndi Decline Dumbbell Bench Press (3 sets, 8 reps), muyenera choyamba kuteteza miyendo kumapeto kwa benchi. Kenako, pogona ndi chofufumitsa padzanja lililonse pamwamba pa ntchafuzo kotero kuti manja akuyang'anizana.
2. Yambani kusuntha ma dumbbells kutsogolo kwanu paphewa mukamagona.
3. Malo oyambira kumachitika mukamazungulira pamanja ndikutambalala ndi mitengo ya kanjedza yoyang'ana kutali nanu.
4. Ino ndi nthawi yoti muchepetse zolemera kumbali mukamatuluka. Onetsetsani kuti mikono yanu ikuyang'ana pansi.
5. Sakani ma dumbbells mukamatuluka kunja pogwiritsa ntchito minofu ya pectoral. Kenako, pitilizani kutseka mikonoyo munthawi yomwe mwapangana ndikuifinya pachifuwa. Tsopano, gwirani pamenepo kwa sekondi imodzi kapena ziwiri kenako pang'onopang'ono yambani kutsika.
6. Gawo lomaliza ndikutanthauza kubwereza mayendedwe anu omwe mumakonda kubwereza.

Ndikugwiritsa ntchito bwino pachifuwa ndi ma SAR enieni ochokera ku Masitolo a SARM, mutha kukhala otsimikiza kuti mutenga magwiridwe antchito anu pamlingo wina.