Mesebetsi e Molemohali ea Sefubeng Bakeng sa 'Misa: Tataiso ea ba qalang
U batla sefuba se hulking se ke keng sa emisa ho phatloha ka seaparong seo? Na u qeta lihora tse ngata u le bencheng u ntse u hatisa u sa fumane letho ka boholo? Na u batla sefuba sa hau se tšoane le thaba ea mesifa eo esale u e lora? Haeba likarabo tsa hau li le teng, tataiso ena mabapi le ho ikoetlisa ka ho fetisisa sefubeng ke ea hao kaofela.
Ts'ebeliso ea bulking li-modulators tse amohelang li-androgen receptor e ka ba molemo haholo. Leha ho le joalo, leeto la phetoho sefubeng sa hau le hloka hore o be taolong e felletseng e tlang habonolo feela ka kutloisiso e hlakileng le e felletseng ea metheo.
Anatomy ea Sefuba
Sefuba sa motho se entsoe ka mesifa e 'meli: pectoralis e kholo le pectoralis e nyane. Matšoao ana ka bobeli a sebetsa ka tatellano ho etsa hore sefuba se sebetse. Mesifa ena ea sefubeng qala ka clavicle le kenya ka sternum le humerus (armpit sebakeng seo) le pectoralis nyenyane teng ka kotloloho tlas'a pectoralis kholo.
Mesebetsi e fapaneng ea mesifa ea sefuba
Mesebetsi e meraro e fapaneng ea mesifa ea sefuba ke:
- Bokhoni ba ho tlisa letsoho holimo le tlase mahlakoreng.
- Ho sisinyeha hoa lehlakore.
- Motsamao oa khale oa ho betana ka letsoho.
Ho aha sefuba, boitlhakiso ba mantlha le ba mantlha bo khothalelitsoeng bo kenyelletsa ntsintsi le mochini oa khatiso oa benche.
Lintlha tsa kaho ea sefuba
Ha ho na 'nete ea hore sefuba se entsoe ka boima ba' mele bo le bong empa o lokela ho ikoetlisa joalo ka ha o ne o arotsoe likarolo tse tharo: likarolo tse holimo, tse mahareng le tse tlase.
Sefuba se ka Holimo
E ntlafatsoa haholo ke ts'ebetso ea boikoetliso bo etsoang bencheng e sekametseng ho 30 ho isa ho 45. Mohlala, ho sekamela ha fofa ea dumbbell kapa ho sekamela ha barbell le dumbbell bencheng ke boikoetliso bo botle ba sefubeng.
Sefuba se Bohareng
Sebaka sena sa sefuba se hlohlelletsoa hantle ke ts'ebetso ea boikoetliso bo etsoang bencheng e bataletseng. Mohlala, ho fofa ho bata kapa ho bata le ho hatisa benche ho etsa boikoetliso bo botle ba sefuba.
Sefuba se ka tlase
E ntlafalitsoe hantle ho tloha ts'ebetsong ea boikoetliso bo etsoang bencheng ea 30 ho isa ho 45 ea ho theoha. Mohlala, ho fokotseha ha fofa ea dumbbell kapa ho theoha ha `` barbell '' le `` dumbbell bench '' ke liikoetliso tse ntle tsa sefuba.
Ho bohlokoa ho hopola hore likarolo tsohle tse tharo tsa sefuba li arabela hantle qalong ho maemo a tlase (4-6) kapa a itekanetseng (8-12). Ba qalang ba lokela ho qoba mekhahlelo e phahameng ea li-rep mme ba lokela ho tsepamisa mohopolo butle butle mme butle-butle ba hatelle ho phahamisa litekanyo tse boima tse fanang ka motheo o tiileng o hlokahalang. Litekanyo tsa mahala e ka ba ntho e ntle ho uena haeba u lumela hore sefuba sa hau ke ntlha e fokolang. Litekanyo tsa mahala li tsejoa ho thusa ho nts'etsapele sefuba hantle ho feta mechini.
Mananeo a Koetliso ea Kaho ea Lifuba
Mona ke lenane la a mang a mananeo a makatsang ka ho fetesisa a ho aha sefuba:
LETSATSI MAHOLO CHEST
Barbell Incline Bench Tobetsa Medium-Grip
- Barbell Incline Bench Press Medium-Grip (3 sets, 4-6 reps) e mabapi le ho kenya bareng boima bo lekaneng bakeng sa koetliso.
- Kamora moo, o ka robala bencheng ha o ntse o etsa bonnete ba hore maoto a hau a bataletse fatše ha o ntse o khanna ho ea thekeng.
- Ho bohlokoa ho hopola hore mahetla a mahetla a hau a lokela ho hulloa morao ebe a khutlisoa morao.
- Hona joale, ke nako ea hore u nke mokhoa o boletsoeng, o mahareng ho koahela mehele ea bareng. O ka tsoela pele ho tlosa bareng ha o ntse o netefatsa hore boima bo ts'oaroe kaholimo ho sefuba ka matsoho a atolositsoeng.
- Hang ha sena se entsoe, o lokela ho fokotsa bareng ka ho sotha litsoeng ho sternum. Ho bohlokoa ho boloka litsoeng li huleloe hanyane le lilats hore li lule li le thata ha o ntse o boloka taolo hore bare e se ke ea oela sefubeng.
- Mohato oa hoqetela o mabapi le uena o amang 'mele le bareng ebe o otlolla litsoeng ho khutlela bareng.
Rekisa Press ea Dumbbell
- The Incline Dumbbell Press (3 sets, 8 reps) e hloka hore u robale fatše u khutsitse bencheng e sekametseng. Joale, o lokela ho ts'oara sekhutšoaane holim'a lirope letsohong le leng le le leng ka tsela eo liatla tsa matsoho li shebaneng.
- Sutumelletsa li-dumbbells u sebelisa lirope 'me u qale ho phahamisa e' ngoe le e 'ngoe ea li-dumbbells ka nako ha u ntse u li tšoere ka bophara ba lehetla.
- Joale ho hlokahala hore u potolle matsoho a hau pele hang ha li-dumbbell li phahamiselitsoe ka bophara ba lehetla ka tsela eo liatla tsa matsoho li shebileng hole le uena.
- Ho bohlokoa haholo hore o be le taolo e felletseng ea li-dumbbells ebe oe phefumoloha ebe oa li sutumetsa ka sefubeng.
- Joale ke nako ea hore u notlele matsoho kaholimo. Tšoara moo motsotsoana ebe butle-butle qala ho theola boima ba 'mele. Hopola ho fana ka malebela ka mokhoa o phethahetseng ka tsela ea hore ho theola boima ba 'mele ho nka makhetlo a fetang a mabeli nako e nkiloeng ho ba phahamisa.
- O ka qala ka ho pheta motsamao oa khetho eo u e batlang ea ho pheta-pheta.
- Ho lokolla li-dumbbells hang ha u qetile, u lokela ho li beha liropeng ebe u li beha fatše.
Li-push up
- Li-pushup (li-sete tse 3, li-reps tse 12) li ntle bakeng sa ho ntlafatsa bokhoni ba sefuba sa hau.
- U lokela ho qala ka ho paqama fatše ka sefahleho ebe u beha matsoho a arohane ka lisenthimithara tse 35 ha u ntse u tšoere torso holimo ka bolelele ba matsoho.
- Hona joale ke nako ea hore u theohe tlaase ha u ntse u hula moea ho fihlela nakong eo sefuba se batlang se ama fatše.
- Joale o ka phefumoloha ha o ntse o pepeta sefuba sa hau ebe o tobetsa mokokotlo o kaholimo, ho khutlela boemong ba pele.
- Joale o ka qala ho ikokobetsa hape kamora ho ba le khefu e khuts'oane sebakeng se holimo sa konteraka. Etsa makhetlo a mangata kamoo u ka khonang ho sebetsana le ho batla.
LETSATSI SEFUTSA
Difofane tsa Dumbbell
- Dumbbell Flyes (3 sets, 8-12 reps) e bua ka ho robala bencheng e bataletseng e nang le dumbbell e 'ngoe le e' ngoe matsohong e lutseng holim'a lirope ka liatla tse shebaneng.
- Sebelisa lirope ho phahamisa li-dumbbells ka bonngoe. U lokela ho etsa bonnete ba ho li ts'oara (ka liatla tsa matsoho li shebane) ka bophara ba mahetla. Boemo ba hau ba ho qala e tla ba moo o tla phahamisa litšepe tse hlahisang maikutlo a hore o oa li hatella empa o emise o tšoare pele o koala.
- Theola matsoho ka mahlakore ka bobeli ka selikalikoe se sephara ka ho khumama hanyane litsoeng. Ho bohlokoa ho hlokomela mona hore motsamao o lokela ho etsahala feela ka kopanelo ea mahetla eseng matsoho.
- Hang ha sena se entsoe, o ka etsa hore matsoho a hau a khutlele setulong sa pele ha o ntse o phefumoloha le ho pepeta mesifa ea sefuba.
- Mohato oa ho qetela ke oa ho ts'oara konteraka motsotsoana kapa tse peli. Joale pheta motsamao oa khetho eo u e batlang ea ho pheta-pheta.
LETSATSI MOTS'OANE
Fokotsa Phatlalatso ea Bench ea Dumbbell
- Ho qala ka Decline Dumbbell Bench Press (li-3 sets, li-reps tse 8), o lokela ho qala ka ho tiisa maoto ha o fella bencheng. Ebe u robala ka letsohong le leng le le leng ka holim'a lirope ka tsela eo matsoho a shebaneng.
- Qala ho tsamaisa li-dumbbells ka lehlakoreng la hao le ka pele ka bophara ba mahetla hang ha u robala.
- Boemo ba ho qala bo etsahala ha o potoloha manonyeletso ka pele ka bophara ba mahetla ka liatla tse shebileng hole le uena.
- Hona joale ke nako ea ho theola litekanyo lehlakoreng ha u ntse u phefumoloha. Etsa bonnete ba hore o boloka liphaka li shebile fatše.
- Sutumelletsa li-dumbbells ha u ntse u phefumoloha u sebelisa mesifa ea pectoral. Ebe u tsoela pele ho notlela matsoho maemong a konteraka ebe u pepeta sefuba. Joale, tšoarella moo motsotsoana kapa e 'meli ebe butle butle qala ho theoha.
- Mohato oa hoqetela o mabapi le ho pheta motsamao oa palo eo u e ratang ea ho pheta-pheta.
Ka ho ikoetlisa hantle ka sefubeng le li-SARM tsa 'nete tse tsoang ho Lebenkele la SARM, o ka ba le bonnete ba hore o nka boikoetliso ba hau boemong bo fapaneng ka ho felletseng.