Ho pompa mesifa ea pectoral joang ho ngoanana?

Ha u bua ka hore na ngoanana a ka hula mesifa ea pectoral joang, hoa lokela ho hlokomela hore ho eketsa molumo le sebōpeho ka ho ikitlaetsa ha ho khonehe, empa ka mesifa e pumped ka ho hlakileng etsa hore sefuba se be se monate le ho tiisoa. Litlhahiso tse ka tlase li tla thusa ho qala mokhoa oa ho theola boima ba 'mele, hammoho le ho ntlafatsa boemo ba ' mele le ho jara mesifa e meng.

Ngoanana a ka khaola mesifa ea pectoral joang?

E le hore u finyelle liphello tse ntle, ho kgothaletswa hore o sebetse ka litsela tse 'maloa. Etsa bonnete ba hore o lokisa lijo tsa hau ka ho tlosa lihlahisoa tse kotsi ho seo u se bonang. Ho ntlafatsa sephetho, o ka etsa mekhoa ea ho itlhoekisa, ka mohlala, mask a fapaneng, hape o nka sesepa se fapaneng. O hloka ho koetlisa kamehla, ho seng joalo ha ho hlokahale hore u itšetlehe ka sephetho. Qalong, kamehla u etse mosebetsi o motle kapa o otlolohile.

Seo se se sebelisang ho fepa mesifa ea pectoral:

  1. Likhoeletso tse khutlelang ka bencheng . Ha e le hantle, 'me likarolo tse ts'oanelang ho tloha fatše li fana ka liphello tse ntle, empa re fana ka maikutlo a ho khutlela hanyane ho sehlopha sa khale le ho nahana ka mokhoa o mong oa boikoetliso. Beha libenche tse peli tse tšoanang ho ea ho e mong. Qetellong ea motho ea lutseng 'me u eme ka matsoho, u li behe ka bophara ba mahetleng a hau. Beha maoto a hau setulong se seng, empa u se ke ua feta karolo ea boraro ea leoto. Theola pelvis ho tloha bencheng mme u e boloke boima. Mosebetsi ke ho qobella likhapha tsa hao khahlanong le 'mele' me ho phefumoloha, butle-butle ho theohela boemong ba ho otlolla. Tšoara 'me u khutlele IP.
  2. Lethathamo la li-dumbbells leshano . Boikoetliso bo ratoang haholo le bo sebetsang bakeng sa ho hula mesifa ea pectoral , 'me ho e etsa u lokela ho nka li-dumbbells, empa o ka e etsa le ho sebelisa barbell. IP - robala fatše bencheng, ho tšoere li-dumbbells tse otlolohileng lihlopha. Mosebetsi - ho phefumoloha ho, ho pata marumo ho fihlela ho otloloha ka ho feletseng ha matsoho. Ka holimo, lula, 'me u tsoele pele. Nakong e bululetsoeng e latelang, khumama matsoho hape, ho khutlela ho FE.
  3. Ho hlahisa li-dumbbells . Haeba o batla ho tseba ho atleha ka katleho mesifa ea pectoral, joale ela hloko mosebetsi ona. IP - robala fatše bencheng, le maoto a phomola fatše, a li beha ka bophara ba mahetleng. Nka lipono tsa matsoho matsohong a hao u li phahamise, u li tšoere ka holim'a sefuba, empa u sa li kopanye. Matsoho a hloka likhama tse nyenyane liphatleng. Mosebetsi - ho kenya letsoho, ho ala matsoho kapa letsoho ka thōko, ho li theola ka tlase ho boemo ba brachiums. Ka mor'a hore u fihlele matla a mangata, hlahisa, ebe u khutlisetsa matsoho ho FE.