Lapho sisebenza, kufanele sengeze ukuqeqeshwa kwamandla futhi sigxile ekuthuthukisweni kweqembu ngalinye lemisipha emzimbeni ukuze sakhe isibalo esihle ngempela.

Isibalo esihle asikwazi ukuhlukaniswa nokuqoshwa kokuqeqeshwa kwamandla, ikakhulukazi ukuqeqeshwa kwemisipha yangemuva, imisipha yesifuba, amathanga kanye namanye amaqembu amakhulu emisipha kubaluleke kakhulu. Ukuthuthukiswa kwamaqembu amakhulu emisipha kungakhuthaza ukuthuthukiswa kwamaqembu amancane emisipha, ngaleyo ndlela kuthuthukise ukusebenza kahle kokwakhiwa kwemisipha nokubunjwa. Ingase futhi ngempumelelo ukwandisa ukubaluleka umzimba eziyisisekelo umzimba, ukuze ukwazi ukudla kilojoule ngaphezulu nsuku zonke, ukwakha umzimba mafutha.

Amadoda amaningi azonaka nokuqeqeshwa kwamandla, ikakhulukazi ukuqeqeshwa kwemisipha yesifuba. Imisipha yesifuba esigcwele iyindinganiso edingekayo ukuze ube nesibalo esihle, futhi imisipha yesifuba enhle kakhulu iyi-facade yendoda enemisipha.

Futhi imisipha yesifuba ethuthukisiwe ingamelana nenkinga yokuwohloka kwamandla adonsela phansi, ukuze ubukeke ijika elingcono, ngakho-ke, amantombazane kufanele futhi anake ukuqeqeshwa kwemisipha yesifuba.

Ngakho-ke, wenza kanjani ukuqeqeshwa kwesifuba? Kufanele sazi ukuthi umsipha we-pectoral wakhiwe umsipha ophezulu we-pectoral, ophakathi, ingxenye engenhla kanye nomphetho ophakathi walezi zingxenye ezine. Lapho siziqeqesha, kufanele senze uhla oluphelele lokuzivocavoca kwemisipha ye-pectoral, ukuze sithuthukise ngokushesha isiyingi sesifuba futhi sithuthukise imisipha ye-pectoral.

Yiqiniso, phakathi nenqubo yokuqeqesha, ungathola ukuthi uhlangothi olulodwa lubuthakathaka. Ngalesi sikhathi, sidinga ukuqinisa ukuqeqeshwa ohlangothini olubuthakathaka, ukuze senze ukuthuthukiswa okulinganiselayo kwezinhlangothi zombili zemisipha yesifuba.

Isenzo 1: Enye i-push up oblique dumbbell

Sebenza ohlangothini olungaphezulu lwe-pecs yakho

Isenzo sesi-2: Inyoni eyi-flat dumbbell

Zivocavoce umphetho omaphakathi wemisipha ye-pectoral

Isinyathelo sesi-3: Ama-push ups ajulile

Sebenza phakathi kwe-pecs yakho

Ukunyakaza 4: I-Supine dumbbell yebanga elincane cindezela + ukuphakamisa ingalo eqondile

Zivocavoce umphetho ophakathi nendawo nonqenqema lwangaphandle lomsipha we-pectoral

Hambisa 5: Amapush asymmetric

Zivocavoce isifuba esingenhla

Isinyathelo sesi-6: Cindezela ibhentshi lebhuloho

Sebenza ohlangothini olungezansi lwemisipha yakho ye-pectoral

Yenza amasethi ama-3 kuya kwangu-4 okuphindaphinda okungu-12 kuya kwezingu-15 kokuzivocavoca ngakunye, kanye njalo ezinsukwini ezi-3.

Qaphela: Ekuqaleni kokuqeqeshwa, singaqala ngokuqeqeshwa kwesisindo esincane ukuze sifunde umzila ojwayelekile wokunyakaza, ukuze imisipha ikwazi ukwakha inkumbulo efanele ye-trajectory. Ngokuthuthuka kwezinga lamandla, bese uthuthukisa kancane kancane izinga lesisindo, ukuze ukhuthaze ukukhula kwemisipha futhi uthuthukise ubukhulu be-pectoral obuhle kakhulu.