Me pēhea te ki te tikiake pecs?

kia timata tonu tūmomo tīmatanga i roto i te omaoma ki te pātai o te pehea, ki te te whakangungu i te wahi tino o te uaua, i roto i ngā, me pehea ki te piu i te uaua pectoral. Noatia, te hiahia tuatahi ki te kia whakaakona ki te mahi i ngā tikanga taketake o te mahi, a ka anake ki te whakawhanake i enei atu tikanga ranei i runga i te mahi. Ka rite ki te tikanga, te wā faaineineraa mo te kaitäkaro kaha tauhou pumau i ono wiki ki te ono marama. I roto i te tau nui o mahi e ka tukua e rua ki te piu i te uaua pectoral, ka whakawhanake i to ratou mau huru rerekē, e tūtohu ana ki te whakaputa mo te turanga.

Ko tenei, te tuatahi, me te tuatahi, nekehanga pērā i te pae press tāuhu me dumbbells teka. E na warawara ki te tukanga whakangungu, e kore e noa i te wā ki te kite whakautu a te tinana ki te ahotea tinana maha tīmata. Ka rite ki te hua, haere mai ratou ki te āhua o te overtraining. Na reira, i roto i te tikanga ki te karo i te āhuatanga taua tupu, e hiahia ana koe ki te matau i roto i mua i te whakangungu tika-mara, a ka ngana ki te tino mau ratou. Ko te koā ko tuatahi ko e kia kia te whakangungu o tetahi wahi tinana rite poto rite taea, engari i te wa taua kaha rawaka ki te kia whakawhanakehia. E hāngai ana te tikanga tuarua rōrahi kawenga: maha o ngā huinga mahi i roto i whakarahirahi pectoral rohe e kore e nui ake 10-15.

Ko te toru o te titauraa: ki te papu i te uaua pouaka, e hiahia ana koe ki te whai i te aratau tika. Ko taea anake hypertrophy o nga uaua ki te i roto i te haapiiraa whakaturia tika tawhā pērā i te roanga o te kawenga pānga, te roa o te okioki, te maha o aua me nga huarahi uara. Ko te tuawha ture: he huinga o te uaua papatipu he taea ina ko te tinana katoa i roto i tenei aratau, arā e kore e taea ki te huri i tetahi noa wahi o te tinana e kore e whakamahi i te toenga katoa o te parae. rima o te titauraa: pānga-tini i runga i te rōpū ūnga.

Hei tauira, maha whakatika te pātai rite ki piu i te uaua pectoral runga, e taea anake te whakatika e te tono o mahi atu (pae press, waea, me te pera i runga i. N.). Me kï reira e i roto i to tatou wa tata ra katoa hua tikanga hou e whakaherea whiwhi hua tonu. Hei tauira, ka taea e whai tetahi o ratou te taitara: "Tikiake ana uaua pectoral i runga i te pae." O te akoranga, tenei rohe o te mahi i roto i te kukume ake i runga i te pae, engari e kore te auraa i te reira e anake ki to ratou awhina, ka taea e koe te hanga i tētahi tino whakawhanakehia uaua o te tinana.

Na reira, ko te mea e tika ana ki te piu i te uaua pectoral ki te tono whakahauanga o te paerewa o mahi whakangungu, arā pae press tāuhu me dumbbell, tupuranga teka e noho ana ranei, a na i runga i. N. ia tauhōu i roto i te hākinakina mana kia mohio e te aroaro ka timata i te kaha mahi ki te tupu, me riro te reira kaha. Noatia, te huinga o te uaua papatipu , me te whakapai ake i te hua i roto i te mahi ngā - rerekē mahi e rua.

I roto i te wā tuatahi, me te tuarua e whakamahia tikanga ahua rerekē. I te pae hopea, Heoi, ka taea e te uaua kaha anake hei nui. Na reira, kia ngā te huinga o te whakangungu taimaha ki mahi ki te whakapiki ake i te kaha manawanui. Ko te kupu, e piu atu he taea anake uaua pectoral ki te awhina o mahi taimaha, e kore e wareware ki te ū ki te whakaritenga i runga ake katoa.