I runga i te Way ki te ahua pai: Mahi mō ngā uaua pectoral

tinana Ataahua

ataahua tinana o te ahua e kore haere i roto i. Ka taea e te reira maori hanga i roto i te omaoma ranei. tika te kōwhiringa muri faatura motuhake.

Ko te whanaketanga o ngā uaua bodybuilding pouaka ngaio tāpiri ki tata ariki. Ahakoa i mawhiti tuatahi kia mea he taua kāri pakihi ataahua ki te pikitia - te reira i te uarua, ki runga ki te whakamātautau tata riro te reira mārama e te mana'o puai roa'ei whakawhanakehia pouaka.

tirohanga ausia ki te anatomy

Musculature o te pouaka ngā o ua rei nui, me te iti. He nui uaua pouaka mea pūtake i roto i te rohe i te paewai ki te whaturei me piri ki te peke. Ko reira haepapa mō te flexion pokohiwi, me te hurihanga ā-. Pāpaku uaua pectoral he āhua tapatoru me te tūnga tika i raro i tiketike. Kei te tata heke tōna mahi ki te mahi dubbing nui.

Kua whakawhanakehia uaua pectoral tikanga whakangungu ngaio i runga i te pūtake o ngā āhuatanga kikokiko e tukua te ataahua o te pouaka, hanga ona te tauturu.

taea te whakaongaongatia uaua aaka ki te tupu. Ki tenei mutunga, whakawhanakehia mahi hoki uaua pectoral. Heoi, ko te huarahi ki te tukanga me te "tangata whenua". No te mea te whakangungu he, ara he roa rawa me te whakaware, te hua e kore arahi.

Hei timata ki te hiahia koe ki te īngoa te pouaka e rua ngā wā i te wiki. No atu. Kaua e waiho i te mahi e rave rahi huarahi (mō te 4-8 wā) mō ngā uaua pectoral. No te tīmata ka waiho reira nui e rua-toru huarahi i mua.

Ko te mahi pai mo te uaua pouaka - ko te taketake whakapae pana-ake (poka ranei). mahi māori mō uaua pectoral mō tangata rerekē i runga i te mea te tikanga mahi mō uaua pectoral mō ngā kōtiro. Ko e tika ana ki te whāinga rerekē whaia e nga tangata me nga wahine mahi i te mahi te rerekētanga, me o te akoranga, rerekē kaha tinana.

Ko te whakaaro o nga tangata - he kaha u teeraa, kotiro tikanga e kore e ahu ki te riro rite bodybuilders. E heke ratou wawata ki te hanga i te maro uma, ka tāpiri ki reira etahi rōrahi, ki te tika.

Mahi mo nga uaua pouaka mō te tangata

E hāngai ana ēnei mahi i te kutētē ake nga uaua o te pouaka ki te waihanga i tētahi utumu kaha te tauturu.

· Bench

· toutou

· Pana-ups

· Ringa Breeding ki dumbbells

· Crossovers - ranu ringa i runga i te poraka kawea atu e i te omaoma

· Hakete ringa tika

· Army pēhi (press tu) e taea te whakamana te whakamahi i te tāuhu dumbbell ranei

· Tūmomo pouaka tīpakopako (mo tenei mahi e ki āu ki ngā wāhanga o te uaua pectoral ki te awhina o te kaiako)

Katoa o enei mahi tata rawa ngā te uaua pectoral. E hāngai ana te mahi takitahi i te wāhanga ngā o te rohe uaua.

Mahi mo nga uaua pouaka mo te devush

Kei te hanga tenei matatini ki te whakaongaonga i te tipu o te uaua pouaka i roto i te tikanga ki te whakapiki ake i te māhunga me te hoatu reo pouaka. Ahakoa te noho noa ore o te mahi, a ko era hei te pānga e hiahiatia ana, e hiahia ana koe ki te kawe ia ratou, tensing nga uaua o te pouaka. e kore e tenei ongo Me ki e kore e ngaro, puta noa i te rerenga matatini katoa.

· Ki te Pressure faahepo mua amui o te pouaka ki ona ringa i runga i runga o ia atu

· Hīrere Smooth ana ringa ki dumbbells, pee skiers repulsion

· Pressure runga i te taiepa ki ona ringa (kia paku kia tahuri tinana ki te taiepa ki te whakapiki ake i te kawenga i runga i te uaua pectoral me te tango i reira i te hoki)

· Pana-ups

· Pana-ake i te parahiraa (tu i roto i te parahiraa ki tona hoki, a totoro atu ana waewae i te koki o te 30-45 nekehanga, e hiahia ana koe ki te raro, ka whakaara i te tinana i runga i te parahiraa, e okioki ana ki ona ringa)

· Aaka Press teka (te whakamahi i dumbbells)

· Breeding o ringa ki dumbbells (mahi e noho ana i runga i te nohoanga, kua aki ana tuke i roto i te mahi ki te taha, a ka faahiti te taua, engari relegating nga tuke paku ki te taha)