Ukusebenza Kwesifuba Okungcono Kakhulu KweMisa: Umhlahlandlela Wabaqalayo
Ufuna isifuba esishubile esingakwazi ukuyeka ukuqhuma kuleso vesti? Ngabe uchitha amahora amaningi engxenyeni yokucindezela ibhentshi uzuza kancane ngosayizi? Ngabe ufuna isifuba sakho sifane nentaba yemisipha obukade uphupha ngayo? Uma izimpendulo zakho zikuvumile, lo mhlahlandlela wokusebenza okuhle kwesifuba ngobukhulu ungowakho.
Ukusetshenziswa kwe-bulking modulators abakhethayo be-androgen receptor kungasebenza kakhulu. Kodwa-ke, uhambo lokuguqulwa kwesifuba sakho ludinga ukuthi ube semyalweni ophelele oza kalula kuphela ngokuqonda okucacile nokuphelele kwezisekelo.
I-Anatomy Yesifuba
Isifuba somuntu senziwe ngemisipha emibili: i-pectoralis enkulu ne-pectoralis encane. Yomibili le misipha isebenza ngokubambisana ukwenza isifuba sisebenze. Le misipha yesifuba iqala ku-clavicle bese ifaka ku-sternum ne-humerus (indawo yasemakhwapheni) ne-pectoralis encane etholakala ngqo ngaphansi kwe-pectoralis enkulu.
Imisebenzi Ehlukene Yemisipha Yesifuba
Imisebenzi emithathu ehlukene yemisipha yesifuba yile:
- Amandla okuletha ingalo phezulu nangaphansi ezinhlangothini.
- Ukunyakaza kwe-sidearm.
- Ukunyakaza okuvamile kwengalo.
Ukwakha isifuba sakho, izivivinyo eziphakanyisiwe eziyisisekelo neziyisisekelo zifaka phakathi izindiza kanye nomshini webhentshi.
Izikhombo Zokwakha Isifuba
Akunakuphikwa iqiniso lokuthi isifuba senziwe ngesisindo esisodwa semisipha kodwa kufanele uhlale uziqeqesha sengathi sihlukaniswe izingxenye ezintathu: izingxenye ezingenhla, eziphakathi neziphansi.
Isifuba Esiphezulu
Kungcono kakhulu ukukhuthazwa ukusebenza kokuzivocavoca okwenziwa ebhentshini lokuthambekela elingamaphesenti angama-30 kuye kwangama-45. Isibonelo, ukuthambekela kokundiza kwe-dumbbell noma ukuthambekela kwe-barbell kanye ne-dumbbell bench press kuyinto enhle kakhulu yokuzivocavoca esifubeni.
Isifuba Esiphakathi
Lesi sifunda sesifuba sikhuthazwa kakhulu ukusebenza kokuzivocavoca okwenziwa ebhentshini eliyisicaba. Isibonelo, izimpukane ezi-flat dumbbell noma i-barbell eyisicaba ne-dumbbell bench press ziyindlela enhle yokuzivocavoca esifubeni.
Isifuba Esingezansi
Kungcono kakhulu ukukhuthazwa kusukela ekusebenzeni kokuzivocavoca okwenziwa ebhentshini lokwehla okungama-30 kuye kwangama-45. Isibonelo, ukwehla kwezindiza ezindizayo noma ukwehla kwe-barbell kanye ne-dumbbell bench press kuyinto enhle kakhulu izivivinyo zesifuba.
Kubalulekile ukukhumbula ukuthi zontathu izindawo zesifuba ziphendula kahle ekuqaleni ziye kubanga eliphansi (4-6) noma elilinganiselwe (8-12). Abaqalayo kufanele bagweme amabanga aphakeme futhi kufanele kunalokho bagxile kokuhamba kancane futhi kancane kancane bagcizelele ekuphakamiseni izinsimbi ezisindayo ezinikeza isisekelo esiqinile esidingeka kakhulu. Izisindo zamahhala kungaba yinto enhle kakhulu kuwe uma ukholwa ukuthi isifuba sakho siyiphuzu elibuthakathaka. Izisindo zamahhala ziyaziwa ukusiza ekuthuthukiseni indlela yesifuba kangcono kunemishini.
Izinhlelo Zokuzivocavoca Zesifuba
Nalu uhlu lwezinhlelo ezinhle kakhulu zokwakha isifuba:
USUKU OLUPHAKATHI LWESIFO
IBarbell Incline Bench Press Medium-Grip
- IBarbell Incline Bench Press Medium-Grip (amasethi ama-3, ama-4-6 reps) imayelana nokulayisha ibha kusisindo esifanele sezinjongo zokuziqeqesha.
- Ngemuva kwalokho, ungalala ebhentshini ngenkathi uqinisekisa ukuthi izinyawo zakho ziyisicaba phansi ngenkathi ushayela uye ezinqeni.
- Kubalulekile ukukhumbula ukuthi amahlombe akho ehlombe kufanele ahoxiswe futhi emuva kufanele arched.
- Manje, sekuyisikhathi sokuthi uthathe ukubamba okuphinyisiwe, okuphakathi ukumboza izindandatho zebha. Ungaqhubeka nokususa ibha yokubeka ngenkathi uqinisekisa ukuthi isisindo sibanjwe ngaphezu kwesifuba ngezingalo ezeluliwe.
- Lapho lokhu sekwenziwe, kufanele wehlise ibha ngokuguqula izindololwane ziye ku-sternum. Kubalulekile ukugcina izindololwane zidonswe ngaphakathi kanye nama-lats ukuze zihlale ziqinile ngenkathi kugcinwa isilawuli ukuze ibha ingashayeki isuke esifubeni.
- Isinyathelo sokugcina siphathelene nokuthi uthinte i-torso nebha bese welula izindololwane zakho ukuze ubuyele kubha.
Hlanganisa i-Dumbbell Press
- I-Incline Dumbbell Press (amasethi ama-3, ama-reps ayi-8) idinga ukuthi uvele ulale ngokuzola ebhentshini elithambekele. Manje, kufanele ubambe i-dumbbell phezu kwamathanga esandleni ngasinye ngendlela yokuthi izintende zezandla zibhekane.
- Phusha ama-dumbbells usebenzisa amathanga bese uqala ukuphakamisa i-dumbbells ngayinye eyodwa ngenkathi uyibambe ebubanzini behlombe.
- Uyacelwa ukuthi ujikeleze izihlakala zakho phambili lapho ama-dumbbells esephakanyiselwe kububanzi behlombe ngendlela yokuthi izintende zezandla zibheke kude nawe.
- Kubaluleke kakhulu kuwe ukuthi ube nokulawula okuphelele kwama-dumbbells bese uphefumulela ngaphandle uphinde uwenyuse ngesifuba.
- Manje yisikhathi sokuba ukhiye izingalo phezulu. Babambe lapho umzuzwana bese kancane kancane behlisa isisindo. Khumbula ukufaka amathiphu ngokuphelele ngendlela yokuthi ukwehlisa izinsimbi kuthatha isikhathi esiphindwe kabili kunesikhathi esathathwa ukubakhulisa.
- Ngemuva kwalokho ungaqala ngokuphinda ukunyakaza kokukhetha kwakho okufisayo kokuphindaphinda.
- Ukukhipha ama-dumbbells uma usuqedile, kufanele uwafake emathangeni bese uwa phansi.
Ukujima
- Ama-Pushups (amasethi ama-3, ama-reps ayi-12) alungele ukuthuthukisa amandla esifubeni sakho.
- Kufanele uqale ngokulala ubheke phansi phansi bese ubeka izandla cishe ngamasentimitha angama-35 ngenkathi ubambe isifuba phezulu ubude bezingalo.
- Manje yisikhathi sokuthi uzithobe phansi lapho uhogela kuze kube yisikhathi lapho isifuba sicishe sithinte phansi.
- Ngemuva kwalokho ungaphefumulela phezulu ngenkathi ucindezela isifuba sakho bese ucindezela umhlane ongaphezulu, ubuyele endaweni yokuqala.
- Ungaqala ukwehlisa futhi phansi ngemuva kokuma isikhashana endaweni ephezulu onenkontileka. Yenza ukuphindaphinda okuningi ngangokunokwenzeka futhi ufuna.
USUKU LWESIKHUMBU EPHAKATHI
Izimpukane zeDumbbell
- I-Dumbbell Flyes (amasethi ama-3, ama-8-12 reps) imayelana nokulala phansi ebhentshini elisicaba ne-dumbbell ngayinye ezandleni eziphumule phezu kwamathanga izintende zibhekene.
- Sebenzisa amathanga ukuphakamisa ama-dumbbells eyodwa ngasikhathi. Kufanele ukwenze iphuzu lokuzibamba (izintende zezandla zibhekane) ebubanzini behlombe. Indawo yakho yokuqala kuzoba lapho uzophakamisa khona ama-dumbbell up uphakamisa ukuthi uyabacindezela kepha yima ubambe ngaphambi nje kokuthi ukhiye.
- Yehlisa izingalo nhlangothi zombili ku-arc ebanzi ngokugoba okuncane ezindololwaneni. Kubalulekile ukuqaphela lapha ukuthi ukunyakaza kufanele kwenzeke kuphela ngokuhlangana kwamahlombe hhayi ezingalweni.
- Uma lokhu sekwenziwe, ungathola izingalo zakho ukuba zibuyele emuva endaweni yokuqala lapho uphefumula futhi ukhama imisipha yesifuba.
- Isinyathelo sokugcina siphathelene nokubamba endaweni enenkontileka ngomzuzwana noma emibili. Manje, phinda ukunyakaza kokukhetha kwakho okufisayo kokuphindaphinda.
USUKU LWESIFO ESISEZANSI
Nciphisa i-Dumbbell Bench Press
- Ukuze uqalise nge-Decline Dumbbell Bench Press (amasethi ama-3, ama-reps ayi-8), kufanele uqale uvikele imilenze ekugcineni kwebhentshi. Ngemuva kwalokho, lala phansi unedumbbell esandleni ngasinye ngaphezulu kwamathanga ngendlela yokuthi izandla zibhekane.
- Qala ukuhambisa ama-dumbbells ohlangothini lwakho lwangaphambili ebubanzini behlombe uma usulala phansi.
- Isikhundla sokuqala senzeka lapho ujikelezisa izihlakala phambili ebubanzini behlombe izintende zibheke kude nawe.
- Manje yisikhathi sokwehlisa izisindo ohlangothini njengoba uphefumulela phezulu. Qiniseka ukuthi ugcina izingalo zangaphambili zibheke phansi.
- Phusha ama-dumbbells njengoba uphefumula usebenzisa imisipha ye-pectoral. Ngemuva kwalokho, qhubeka ukhiye izingalo lapho unenkontileka khona bese ukhama isifuba. Manje, bamba lapho umzuzwana noma emibili bese uqala kancane ukwehla.
- Isinyathelo sokugcina simayelana nokuphinda ukunyakaza kwesibalo sakho osithandayo sokuphindaphinda.
Ngalezi zivivinyo ezinhle kakhulu zesifuba nama-SARM wangempela avela ku- Isitolo se-SARM, ungaqiniseka ngokuthatha ukusebenza kwakho kokuzivocavoca kuya ezingeni elihluke ngokuphelele.