Pehea e hiki ai i nā poʻe hoʻomaka ke kūkulu i nā umauma nui? E hoʻāʻo i kēia mau polokalamu hoʻoikaika kino ʻelima no ke kūkulu ʻana i nā mākala o ka umauma a ʻike no ʻoe iho.

Kahi Alakaʻi Kūkulu Pectoral o ka Mea Hoʻomaka

ʻOi aku kou umauma e like me ka pale o ka plywood ma mua o ke kuahiwi o ka ʻiʻo āu i moeʻuhane mau ai? Hoʻolālā ʻoe i mau hola i ka hana ʻana i nā kaomi kaomi akā ʻaʻole nui ka nui o kou umauma? Ua hoʻomaka paha ʻoe e noʻonoʻo ʻaʻole ʻoe e makemake e hoʻomohala? Kū koke, hewa ʻoe.

ʻAʻole hiki iaʻu ke hoʻohiki iā ʻoe e loaʻa kou umauma e like me ka nui ʻo Arnold Schwarzenegger, akā hiki iaʻu ke hoʻohiki iā ʻoe inā ʻoe e hoʻolohe iaʻu, hiki iā ʻoe ke hoʻomohala i kou mau umauma i nā nui kupaianaha.

Ma hope ma ka ʻatikala, e haʻi wau iā ʻoe e pili ana i ka anatomy o ka umauma, kāna hana, kahi i loko o ke kino a me kekahi mau hana no kēlā me kēia ʻāpana o nā mākala pectoral. ʻO ka mea hope loa, a ʻo kēia nō ka mea āu e kali nei, e māhele wau me ʻoe i ʻelima o kaʻu mau papa hana hoʻomaʻamaʻa punahele e kōkua iā ʻoe e hoʻohuli i kou umauma pālahalaha i nāʻiʻo nui.

Anatomi umauma

Hana ʻia ka umauma i ʻelua mauʻiʻo e hana pū e hana i ka iwi iwi ʻaoʻao. ʻO kēia mau mākala ka pectoralis nui a me ka pectoralis liʻiliʻi. ʻO ka maʻamau, aia ka mākala nui pectoralis ma lalo pono o ka nui nui o ka pectoralis.

wahi:

Hoʻomaka ia i ka hapalua o loko o ka iwi iwi a holo ma waena o ka sternum i ka axillary fossa (Humerus).

hana:

He ʻekolu mau hana ʻokoʻa:

• Hoʻohuli i ka poʻohiwi
• Hāpai a hoʻohaʻahaʻa i ka lima ma nā ʻaoʻao
• Hana i kahi neʻe hakakā lima

kino:

Pākuʻi ʻo Bench a huli me nā dumbbells

Nā ʻōlelo aʻoaʻo no ke kūkulu ʻana i nā mākala o ka umauma

ʻOiai ʻo ka umauma kahi o nā mākala hoʻokahi, pono ia e hoʻomaʻamaʻa e like me ʻekolu mau ʻāpana. ʻO ka umauma luna, waena a me lalo e ʻoi aku ka maikaʻi i ka pauma ʻana ma muli o ka ʻaoʻao i hana ʻia ai nā hana.

Hoʻolālā maikaʻi ʻia ka umauma luna ke hana i nā haʻuki ma kahi pā ma kahi kihi o 30-45 °. ʻO kahi laʻana, nā kaomi barbel a me nā kaomi dumbbell a i ʻole nā ​​dumbbell curls ma kahi pae incline he hoʻomaʻamaʻa maikaʻi loa no ka pauma ʻana i kou umauma o luna.

Loaʻa i ka umauma waena ka mea hoʻonāukiuki ʻoi loa ke hana ʻia nā hana ma ka pae kaulike. ʻO kahi laʻana: kaomi kaomi a me nā kaomi dumbbell a i ʻole nā ​​pā dumbbells pālahalaha ma kahi pae moe e hoʻomaʻamaʻa pono i ka ʻāpana waena o nā mākala pectoral.

Hoʻomaʻamaʻa maikaʻi ʻia ka umauma o lalo me nā hana i hana ʻia ma ke keʻena huli hope (30-45 °). ʻO kahi laʻana, nā kaomi barbel a me nā kaomi dumbbell, a i ʻole ka pā ʻana o ka dumbbell ma kahi keʻena huli hope i mea maikaʻi no ka hoʻonui ʻana i nā mākala pectoral lalo.

ʻIke wau i nā ʻāpana āpau o nā mākala pectoral e pane mua i ka haʻahaʻa (4-6) a i ʻole ka waena (8-12) hana hou. Kākaʻikahi loa wau e hoʻopili i nā reps kiʻekiʻe no nā mea hoʻomaka no ka mea ʻike wau i nā kaupaona kaumaha ke kōkua i ka hoʻokumu ʻana i ke kahua paʻa e pono ai ka poʻe hoʻomaka. Manaʻo wau he ʻoi aku ka maikaʻi o ka nānā ʻana i nā kaupaona manuahi i ka wanaʻao o kāu hana, keu hoʻi inā ʻo kou umauma kou wahi nāwaliwali. I koʻu manaʻo, hoʻomohala nā kaupaona manuahi i nā mākala pectoral ma mua o nā mīkini hoʻoikaika kino.

I kēia manawa ua maopopo iā ʻoe nā mea e hana ai nā mākala i nā mākala pectoral a ʻike e pili ana i kā lākou hana, kahi, a me nā hana e koi ai e ulu iā lākou, e nānā i kekahi o nā papahana hoʻoikaika e hiki ke kōkua iā ʻoe e kūkulu i kou umauma.

Pono e hoʻokō pono i nā hoʻoikaika kino āpau e like me nā lula, no ka mea, lilo ka hoʻomaʻamaʻa kūpono ʻole i mea maʻamau e alualu ai iā ʻoe a pale iā ʻoe mai ka loaʻa ʻana o nā hopena maikaʻi, a i ʻole ka hihia maikaʻi loa, e alakaʻi ai i ka ʻeha. No laila e heluhelu mua i ka ʻāpana.

ʻO kaʻu mau polokalamu hana Pectoral Workout 5 punahele

ʻO ka Lā Pectoral Mau i luna

• : 3 mau seta o 4-6 reps
• : 3 pūʻulu o 8 mau māka
• : 3 mau seta o 8-12 reps
• (pono e hoʻohaʻahaʻa i 5-10 kekona): 3 set o 12 reps

ʻO ka lā o ka ʻāpana waena o nā mākala pectoral

• : 3 mau seta o 4-6 reps
• : 3 pūʻulu o 8 mau māka
• : 3 mau seta o 8-12 reps
• (pono e hoʻohaʻahaʻa i 5-10 kekona): 3 set o 12 reps

Lā Pōloli Pectoral Lalo

• : 3 mau seta o 4-6 reps
• : 3 pūʻulu o 8 mau māka
• : 3 mau seta o 8-12 reps
• (pono e hoʻohaʻahaʻa i 5-10 kekona): 3 set o 12 reps

ʻO Barbell Day

• : 3 mau seta o 4-6 reps
• : 3 mau seta o 4-6 reps
• : 3 mau seta o 4-6 reps
• : 3 mau seta o 8-12 reps

Lā Dumbbell

• : 3 pūʻulu o 8 mau māka
• : 3 pūʻulu o 8 mau māka
• : 3 pūʻulu o 8 mau māka
• : 3 mau seta o 8-12 reps

ʻO kēia mau papahana hoʻolālā 5 e hoʻohana mau nei wau e kākoʻo i nāʻiʻo o ka umauma, ʻo ia mau nō koʻu wahi nāwaliwali. ʻOi aku ka maikaʻi o nā kaupaona manuahi no ka loaʻa ʻana o ka mākala mākala āu i hana mau ai.

Panina

Makemake wau iā ʻoe e koho i kekahi o nā papahana i luna a hoʻāʻo ia no 4-6 mau pule, e hoʻāʻo nei e hoʻonui i ka kaumaha me kēlā me kēia haʻawina (e hana pololei ana i ka hoʻoikaika kino), a laila neʻe i ka papahana hoʻolālā aʻe a hana hou i kēia kaʻina hana.

A i kēia manawa ka mea hoihoi loa - ua hiki i ka manawa e "kūkulu i nā mākala pectoral." I kēia manawa ua ʻike ʻoe i nā mea āpau, ua kau ʻia ka papahana hoʻomaʻamaʻa, no laila ʻo "GO ROCK."

Kaʻana like me kāu mau hoaaloha!