Basali ba bangata ba batla ka litsela tse ngata ho eketsa boholo ba matsoele a bona. Ntho e ka fumanoang ka ho fetisisa ke ho ikoetlisa. Pele ke fumana hore na ho ka khoneha hore ngoanana a thuse mesifa ea pectoral, nka rata ho re ka thuso ea lipapali ho ke ke ha khoneha ho eketsa boholo le ho fetola sebopeho sa sefuba. Boikoetliso ba 'mele bo thusa ho matlafatsa mesifa, e leng se etsang hore ho khonehe ho bona hore sefuba se be se setle le ho feta.
Ho potlakela ho pompa mesifa ea pectoral joang?
Mesebetsi e reretsoeng ho phunya karolo ena ea 'mele e na le menyetla e meng. Ka mohlala, li u lumella hore u ntlafatse boemo ba ' mele le ho imolla tsitsipano molaleng,' me sena se boetse se imolla hlooho. Ho phaella moo, nakong ea boikoetliso, lik'halori li ja, tse thusang ho theola 'mele.
Ho mosali ho pompa mesifa ea pectoral lapeng, u lokela ho iketsetsa bothata. U lokela ho qala ka mofuthu-o phehelang 'mele bakeng sa mojaro. Koetliso ea bo-aerobic e ntle ho morero ona, mohlala, ho matha, ho palama libaesekele, ho qhomela, joalo-joalo. Nako ea ho ikoetlisa ke metsotso e 15. Ka mor'a sena, o ka tsoela pele ho etsa lipapali tse molemo ka ho fetisisa tse phetoang ka litsela tse 2-3, o etsa lihora tse 10-15. Qala ka ho nyenyane le butle-butle ho eketsa mojaro. Lihlopha li lokela ho tšoaroa kamehla, ho molemo ho khetha mekhoa e mengata ea ho ikoetlisa le ho e kenyelletsa mosebetsing oa hau o tloaelehileng.
Joaloka ngoananyana ea nang le mesifa ea pectoral lapeng:
- Li-push-ups . Ena ke boikoetliso ba motheo bo u lumellang hore u phunye mesifa ea pectoral. Beha matsoho holim'a bophara ba mahetleng, e leng ho tla eketsa mojaro sebakeng seo u se batlang. Ho bohlokoa ho boloka 'mele o otlolohile ha u etsa mosebetsi ona. Haeba u batla ho fetisa mojaro ho ea karolong e ka holimo ea sefubeng, joale beha maoto a hau ka bencheng, 'me haeba ka tlase, beha letsoho holim'a leralleng. Haeba ho le thata ho etsa boikoetliso boo, nahana ka mangole a hao.
- Mochine oa sefubelu . Haeba u thahasella mokhoa oa ho atisa ka katleho mesifa ea pectoral, u lokela ho kenyelletsa boikoetliso bona boemong bo rarahaneng. Lula ka bencheng ka morao (lapeng u ka robala fatše), 'me matsoho a nka sekoti. Mosebetsi ke ho otlolla matsoho, ebe o li theolela sefubeng, ho fetisetsa likhapha tsa hao mahlakoreng ho fihlela u fihla holimo. Khutlela IP mme u pheta hape.
- Ho ts'oaroa ha li-dumbbells . Boikoetliso bona bo u lumella ho pompa mesifa e kholo ea pectoral. Hape, lula setulong kapa fatše. Ho tšoara li-dumbbells matsohong a hao, li phahamise ka holimo, liatla tsa hao li shebane. Mosebetsi ke ho otlolla matsoho mahlakoreng, ho fihlela u ikutloa u otlolohile mesifa ea pectoral. U ka khumama matsoho a fokolang lintlheng. Ho khutlela ho PI, pheta ntho e 'ngoe le e' ngoe ho tloha qalong.
- Pullover . Ho utloisisa mokhoa oa ho potlakela ho senya mesifa ea pectoral ho ngoanana, ho bohlokoa ho bua ka mosebetsi ona, o fanang ka moroalo o motle sebakeng sena. E le ho amohela PI, ho hlokahala hore u lutse bencheng joalokaha ho bontšitsoe setšoantšong, 'me u phahamise matsoho a hau ka sekoti. Mosebetsi - ho phefumoloha, ho fokotsa dumbbell fatše, o o hula hloohong ho fihlela o utloa ho otlolla ha mesifa ea pectoral. Ha u tsuba, khutlela ho FE.
- Li-contraction tsa Isometric . Ena ke boikoetliso bo bonolo ka ho fetisisa boo u ka bo etsang neng kapa neng, le kae kapa kae. U ka e etsa hore e eme kapa e lutse setulong. U lokela ho hokahanya matsoho ka pel'a hau, joalo ka thapelong. Mosebetsi ke ho tiisa matsoho ka thata ho fihlela ho e-na le tsitsipano sefubeng sa hau. Tšoara ka matla a maholo ka nako e telele kamoo ho ka khonehang.
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Ho e qeta ho khothalletsoa ke ho eketsa , hore u se ke ua utloa bohloko bo matla letsatsing le hlahlamang. Ka mohlala, otlolla matsoho ka senotheng 'me u ba fe moea oa hau ka morao. Etsa liketso tse fapaneng ho fihlela ho utloahala ho otlolla.