Sida loo dhiso House pecs

Waayo, nin, muruqyada pectoral awood badan yihiin kuwo aad u muhiim ah. Waxay soo jiitaan dareenka dumar ah, oo fiiriyaa cajiib eegeyn in ay yihiin dharka ama kaama qarsoona. Laakiin in haweenka mahad hawshiinna, naasaha awood badan oo qurux badan si ay uga shaqeeyaan. Markaas waxaad dareemaysaa kalsooni dheeraad ah, iyo dumarka maqsuud doonaa dadaalka aad.

Bamgaree ilaa muruqyada pectoral guriga waa suurto gal leh hab sax ah. Ka fikir dhammaan faahfaahinta. Muruqyada pectoral ay ku lug leeyihiin dhaqdhaqaaqa badan. Waxay yihiin taageero dhanka muruqa ah oo ay gacmahooda, si xoog gacanta ayaa sidoo kale waxay ku xiran tahay tayada murqaha kuwan. Muruqyada pectoral waxaa looga faa'iideysan ee dhaqdhaqaaqa iyo jimicsiyo badan, ay ka mid yihiin murqaha ugu muhiimsan, sidaas awgeed waxa muhiim ah in la ogaado sida lisidda ilaa muruqyada pectoral.

Ninka muruqa pectoral ku yaal aag weyn oo waa arrin ballaaran, si ay u xoojin shaqeeyaan waa in siyaabo kala duwan. Waxaa jira dhawr nooc oo kala duwan oo jimicsi oo dhinac kasta oo muruqa. Waxaa jira qaar ka mid ah xeerarka aasaasiga ah ee ay tahay in la hor akhriyey muruqyada pectoral bamka guriga.

Tali mid. weyn The masaafada u dhaxaysa gacmo-ups ama xajin ballaaran, muruqyada sare shaqeeyaan saacado dheeraad ah. Xeerkani wuxuu caawiyaa lisidda ilaa muruqyada pectoral sare wanaagsan. Si kastaba ha ahaatee, bilowga ah waa in ay qaataan ku filan mar hore, laakiin ma aad u badan. xajin si mug leh - qayb ballaaran ka badan width garabka.  

Rule Labaad. The sare gacmaha u kaca marka performing riix-ups ama benching ah, si fiican muruqyada thoracic sare. Sida nolosha caadiga ah, waxaan dhif ah oo aad gacmihiinna idinka korraysaa shaqeeyaan, si la ballamay ee layliyada waxaa lagama maarmaan ah in ay ka mid riix-ups, oo diiradda gacmaha wax yar ka sarreeya heerka kalxanta.

Rule Saddexaad. Hands waa in ay si tartiib ah ku cadaadisaa iyo decompress maratay. Fursada ugu fiican - in tuujin gacmaha unclamping laba jeer gaabis ah.

Tali Afar. At meel cagaha waa madaxa, hufnaanta ugu badnaan riix-ups aad kor ku xusan.

Rule Shan. Waxaa aad muhiim u ah in la raaco aad neefta. At dadaal ugu weyn tahay in aad neefsato baxay, iyo neefta nasashada ugu badnaan. Taasi waa, marka riix-ups halka hoos-wadidda Neefta iyo neefta siidaysid sida aad u guurto ciidanka. Xeerkani wuxuu khuseeyaa dhammaan layliyada xoog, iyo ma ahan oo keliya haddii aad rabto in aad lisidda ilaa muruqyada pectoral guriga.

Tali Six. Murqaha waxay u baahan yihiin in ay nastaan. Wadahadal maalin, sida iyaga oo aan haysan waqti ay ku nasato maalin. Haddii xanuunka waa dugsiga ka dib, ha ka baqin in muruqa - markhaati u ah korriimadooda.

Sida loo dhiso murqaha xabadka guriga - jimicsi.

Normal riix-ups. Saar gacmahaaga dabaqa waa in ay wax yar ka badan width garabka, iyo heerka of lafta kalxanta, jidhka si toos ah iyo hadha cagaha clasped on sharaabaad dabaqa. Marka hoos hubka si tartiib ah u tuuji ka dibna soo maratay iyaga unbend. Noocan ah jimicsiga waxaa marka hore sameeyo, inuu is kululeeyo muruqyada. Ujeedadoodu tahay inay sameeyaan saddex jeer 20-25 pushups.

Cagaha sare madaxiisa ka badan. Ku rid kursi, xooga waa wanaagsan tahay, suulasha nasan isaga ka gees ah oo uu gacmaha u abaabulaan in jimicsiga ugu horeysay. Is ogow in jidhka ahaa si toos ah, iyo ballamaha. Layligani waa lagama maarmaanka u ah horumarinta murqaha xabadka. Waa in la sameeyo 4 nooc oo 10-20 kamay helin.

Tuujiya la iskala. Si fiican u horumariyaan muruqyada pectoral, hubi in ay sameeyaan jimicsi iskala bixin. Waayo, layliyo, kuwaas oo laba kuraasta in markii gacmaha calaacasha ahaayeen at heerka clavicles iyo wax yar ka ballaaran yahay width garabka. lugaha waa sidaas ha lagu soo wareejiyo fadhiga, waa la jecel yahay in ay noqon heer ka sarreeya kuraasta. guryaha Direct waa dego si qoto dheer marka riix-ups ilaa aad ka dareento xanuun khafiif ah ee xabadka, muruqyada at stretch isla, oo sidaas daraaddeed markaas soo bixi doona. Hands unclenched si deg deg ah neefta siidaysid. Waxaan u baahan nahay in ay sameeyaan 4 qaybood, iyo tirada aaminin ku xiran tahay heerka taam aad.