A kan hanyar zuwa manufa adadi: Darasi for pectoral tsokoki

jiki Beauty

Jiki kyau na fashion bai taba bari naba. Yana iya zama halitta ko halitta a cikin dakin motsa jiki. A karshen wani zaɓi cancanci musamman girmamawa.

A ci gaba da sana'a bodybuilding kirji tsokoki hašawa zuwa kusan gaske. Ko da yake da farko duba shi iya ze cewa kyau katin kasuwanci hoto - shi ne biceps, bisa kusa jarrabawa ya bayyana cewa mafi m ra'ayi ɓullo da kirji.

Na waje haske game da ilmin jikin mutum

Musculature daga cikin kirji kunshi pectoralis manyan da qananan. A manyan kirji tsokoki fãra a yankin daga karankarma ga sternum, kuma dora su da humerus. Shi ne ke da alhakin kafada lankwashewa kuma a ciki juyawa. M pectoral tsoka yana da wani triangular siffar da kuma wurin sa kai tsaye a karkashin high. Its aiki ne kusan rage zuwa manyan dubbing mataki.

masu sana'a horo Hanyar pectoral tsokoki da aka ɓullo da a kan tushen da sifofin da cewa ba da damar da kyau na kirji, kafa ta sauƙi.

Chest tsokoki za a iya kara kuzari girma. Don wannan karshen, ɓullo darussan domin pectoral tsokoki. Duk da haka, da tsarin kula da aiwatar dole ne a "na rasa". Saboda ba daidai ba horo, ko da wani sosai tsawon kuma tedious, sakamakon ba zai kai.

Don fara tare da ku bukatar motsa jiki da kirji sau biyu a mako. Babu more. Kada darussan ya zama dama ta kusance (for 4-8 sau) ga pectoral tsokoki. Ga sabon shiga zai kasance isa biyu-uku m at farko.

A mafi kyau darussan ga kirji tsokoki - su ne ainihin kwance tura-rubucen (ko presses). halitta darussan domin pectoral tsokoki ga maza ta bambanta a kan abin da ya ƙunshi jiki ga pectoral tsokoki for girls. Bambanci ne saboda da daban-daban manufofin biyã da maza da mata yin darussan, kuma ba shakka, daban-daban jiki damar.

Dalilin da maza - mai iko inflated ƙirãza, 'yan mata kullum ba su ayan zama kamar Bodybuilders. Burinsu an rage wa sa nono m kuma ƙara da shi da wasu girma, idan ya cancanta.

Darussan ga kirji tsokoki ga maza

Wadannan darussan da ake da nufin yin famfo up tsokoki daga cikin kirji don ƙirƙirar wani sauƙi m jiki.

· Bench

· Dips

· Tura-rubucen

· Kiwo hannuwa da dumbbells

· Crossovers - hadawa makamai a kan tubalan ne da za'ayi a cikin dakin motsa jiki

· Jaket mike makamai

· Army manema (latsa tsaye) za a iya yi amfani da wani barbell ko dumbbell

· Zababben kirji motsa jiki (don wannan darasi an dace to musamman sassan na pectoral tsokoki da taimakon wani kocin)

Dukan waɗannan darussan kusan gama unsa da pectoral tsokoki. The mutum darussan an nufin wani musamman sashen na tsoka yankin.

Darussan ga kirji tsokoki ga devush

Wannan hadadden aka gina don ta da ci gaban da tsoka kirji domin ya kara da kuma fasa bada kirji sautin. Duk da seeming sauƙi na motsa jiki, don haka da cewa suna da na so sakamako, kana bukatar ka gudanar da su, tensing tsokoki na kirji. Wannan ji ba ya bukatar ya rasa ba a ko'ina cikin dukan hadaddun aikace-aikace.

· Matsa lamba tilasta united gaban kirji da hannunsa a kan saman juna

· Smooth swings da makamai tare da dumbbells, koyi da wasan na tunkuxe

· Matsa lamba a kan bango da hannunsa (jiki ya kamata a dan kadan karkata wajen bango ya kara da kaya a kan pectoral tsokoki da kuma cire shi daga baya)

· Tura-rubucen

· Tura-rubucen daga kujera (a tsaye a wata kujera, tare da mayar da da ƙafafunsa miƙa gaba a wani kwana na 30-45 digiri, kana bukatar ka runtse kuma tãyar da jiki a kan kujera, ya jingina a kan hannayensa)

· Chest Danna Kwance (ta amfani da dumbbells)

· Kiwo na hannu da dumbbells (yi zaune a kan kujera, ya magincirõri a lokacin motsa jiki suna guga man ga bangarorin, sa'an nan maimaita wannan, amma relegating magincirõri dan kadan da gefen)