Mapush-ups ari pakati peakanakisa uye anozivikanwa akazara-muviri maekisesaizi kunze uko, kusimbisa chipfuva, maoko, kumusoro kumashure, uye abs, pamwe chete neglutes, hip flexors, uye kuzasi kumashure. Asi kana iwe uchivenga zvachose chiitiko ichi, izvo zvinokusiya kupi?
Usati watanga kushushikana, verenga izvi: Pane zvakawanda zvinonetsa zvechipfuva zviitwa zvisiri pushups. Saka, kana yakavezwa pec chiri chinangwa chako, edza izvi dumbbell chest exercises.
Dzidzo iri pasi apa inobva pane trisets. Kune yega yega seti yetatu, iwe unoita maekisesaizi matatu mumutsara usina kuzorora zvishoma pakati pemaekisesaizi uye kungozorora pakati peseti.
Chest Triset: Press Kusiyana
Chinangwa cheiyi yekutanga triset ndechekuita yakawanda yepectoral muscle yako sezvinobvira. Iwe unozotanga neyakaomesesa chipfuva kudzvanya kusiyanisa uye kupera nezviri nyore. Uye mutsauko wega wega unodzidzisa pecs yako pane imwe kona yakati siyanei, uchishandura kusimbisa kubva kumusoro kuenda pasi.
Low Incline Chest Press
- Isa bhenji munzvimbo yakaderera yakarerekera (yakatenderedza 20 kusvika 30 madhigirii).
- Rara nemanhede pabhenji rinorema uine huremu muruoko rumwe norumwe. Bata zvinorema nemaoko ako zvakananga pachipfuva chako. Dyara tsoka dzako zvakasimba pasi uye svina yako abs.
- Bhinda magokora uye udzikise masimbi kusvika angova pamusoro pechipfuva chako.
- Dzvanya madumbbells kumashure pachipfuva chako.
- Kudzokorora: 3 akatevedzana e10 kusvika 12
flat chest press
- Isa bhenji panzvimbo yakadzikama, yakaenzana pasi.
- Rara nemusana pabhenji rinorema (kana pasi) une huremu muruoko rumwe norumwe. Bata zvinorema nemaoko ako zvakananga pachipfuva chako. Dzorera tsoka dzako pabhenji, mabvi ako akatarira kumusoro.
- Bhinda magokora uye udzikise masimbi kusvika asvika pamusoro pechipfuva chako.
- Dzvanya madumbbells kumashure pachipfuva chako.
- Kudzokorora: 3 akatevedzana e10 kusvika 12
Paunongopedza iyo incline series, donhedza bhenji flat netsoka dzako pamusoro. Izvi zvichakubatsirawo kuti usakwenya musana wako. Iwe hauzove nekugadzikana kwakawanda, asi chinangwa neizvi hachisi chekusundira huremu hwepamusoro. Pane kudaro, tarisa pakuita zvose zvepectoral fibers yako.
waramba press
- Isa bhenji munzvimbo yekuderera (inenge 45 madhigirii), uchikochekera tsoka dzako pasi pebhenji kuti uwedzere kuchengetedzwa.
- Rara nemanhede pabhenji rinorema (kana pasi pabhiriji reglute) uine huremu muruoko rumwe norumwe. Bata zvinorema nemaoko ako zvakananga pachipfuva chako. Dyara tsoka dzako zvakasimba pasi uye svina yako abs.
- Bhinda magokora uye udzikise zviremu kusvika zvave pachipfuva chako.
- Dzvanya madumbbells kumashure pachipfuva chako.
- Kudzokorora: 3 akatevedzana e10 kusvika 12
Chest triset 2: Ndege uye compression press
Mune iyi matatu-seti yemaekisesaizi echipfuva, iwe unotanga nekurova nzvimbo dzepasi nepamusoro dzetsandanyama dzepectoral nekusiyana kwedumbbell kubhururuka. Zvadaro, kupedzisa ne dumbbell press, iwe unonge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge, unonongedza tsandanyama yese yepectoral kuti uzvipe kuneta kwekupedzisira.
Dumbbell Incline
- Rara pabhenji rakarerekera, wakabata dumbbell muruoko rumwe norumwe pachipfuva chako.
- Nekukotama zvishoma mumagokora, tenderera mapendekete kuitira kuti magokora anongedze kumativi uye zvanza zvatarisana. Iyi ndiyo nzvimbo yekutanga.
- Deredza uremu kumativi echipfuva chako mukufamba kwe arcing kusvikira iwe uchinzwa kutambanudza zvishoma (kwete kudhonza kana kurwadziwa) muchipfuva chako.
- Exhale paunenge uchidzosera mafambiro uye shandisa mhasuru dzako dzechipfuva kudzvanya uremu kumashure uye wotanga.
- Kudzokorora: 3 akatevedzana e10 kusvika 12
kuderera kubhururuka nema dumbbells
- Donhedza bhangi kusvika pakuderera. Rara pasi, wakabata dumbbell muruoko rumwe norumwe zvakananga pachipfuva chako.
- Nekukotama zvishoma mumagokora, tenderera mapendekete kuitira kuti magokora anongedze kumativi uye zvanza zvatarisana. Iyi ndiyo nzvimbo yekutanga.
- Deredza uremu kumativi echipfuva chako mukufamba kwe arcing kusvikira iwe uchinzwa kutambanudza zvishoma (kwete kudhonza kana kurwadziwa) muchipfuva chako.
- Exhale paunenge uchidzosera kufamba uye shandisa mhasuru dzako dzechipfuva kudzvanya uremu kumashure kuti utange.
- Kudzokorora: 3 akatevedzana e10 kusvika 12
Kana uchinge wapedza dumbbell kubhururuka, pakarepo donhedza bhenji rako uye dzokorora chiitwa chimwe chete. Shanduko iyi ichabata kumusoro uye pasi pectoral muscle fibers. Pasina kupokana, imwe yeakanakisa maekisesaizi echipfuva.
Dumbbell Compression Press
- Isa bhenji rako munzvimbo yakati sandara.
- Rara nemusana wakafuratira wakatarisana nebhenji, makumbo akadzika midzi pasi, abs contracted.
- Batanidzai zviyereso mawoko enyu akatwasanuka, zvigunwe paruoko rumwe norumwe zvakatarisana.
- Bhinda magokora uye udzikise zviremu kusvika zvave pachipfuva chako.
- Dzvanya madumbbells kumashure kuchipfuva chako, uchiachengeta munzvimbo imwechete.
- Kudzokorora: 3 akatevedzana e10 kusvika 12