Pɛktɔral Major

• Parti ya muntu: Folo_kriIniye
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Pɛktɔral Major

di Pectoralis Major εksεsayz, we dεn kin kכl chεst wokaut, na fayn we fכ mek di כp bכdi strכng εn tכn, spεshal wan we i de tכk to di pεktoral mכsul dεm. I fayn fɔ ɛnibɔdi we de luk fɔ mek dɛn ɔpa bɔdi trɛnk bɛtɛ, frɔm pipul dɛn we lɛk fɔ fitnɛs to pɔsin we sabi atlet. Wan wan pipul dɛn kin disayd fɔ du dis ɛgzampul fɔ mek dɛn bɔdi luk fayn, fɔ mek dɛn gɛt trɛnk ɔlsay, ɔ fɔ mek dɛn ebul fɔ du spɔt ɛn tin dɛn we dɛn kin du ɛvride we nid fɔ gɛt pawa na di ɔpa bɔdi.

Okukubidde ku: Nkugiyigisa Pɛktɔral Major

• Start bay we yu ledɔm flat na bɛnch, yu fut dɛn tranga wan na grɔn ɛn yu bak prɛs pan di bɛnch.
• Grap di barbell wit yu an dɛn we wayd smɔl pas aw yu sholda, yu an dɛn de fes yu fut, ɛn es am ɔp di rɛk.
• Smɔl smɔl, put di barbɛl dɔŋ to yu chɛst, ɛn mek shɔ se yu ɛlb dɛn de na 90 digri angle.
• Push di barbel bak ɔp te yu an dɛn ful-ɔp, ɛn yu nɔ fɔ lɔk yu ɛlb dɛn.
• Ripit dis muvmɛnt fɔ di nɔmba we yu want fɔ ripit, dɔn tek tɛm ritɔn di barbɛl bak to di rɛk.

Amakulu mu kubiteekamu Pɛktɔral Major

• **Yuz di rayt fɔm**: Wan pan di mistek dɛn we pipul dɛn kin mek na fɔ nɔ yuz di rayt fɔm. We yu de du ɛksɛsayz lɛk fɔ prɛs bɛnch, mek shɔ se yu fut dɛn flat na grɔn, yu bak flat agens di bɛnch, ɛn yu an dɛn wayd smɔl pas aw yu de sholda. We yu put di bar dɔŋ, du am di we we yu go ebul fɔ kɔntrol am te i tɔch yu chɛst, dɔn push am bak ɔp we yu nɔ lɔk yu ɛlb dɛn.
• **Nɔ Lift Tu Hevi**: Wan ɔda mistek we pipul kin mek na fɔ es tu ebi. Pan ɔl we i impɔtant fɔ chalenj yusɛf, fɔ es wet we tu ebi kin mek yu nɔ fɔm fayn ɛn yu kin gɛt injury. Start wit wan wet we yu kin lif kɔmfyut fɔ 10- .

Pɛktɔral Major Ebitala by'omuyigiriza

Mwebale kuteekamu Pɛktɔral Major?

Yes, di wan dεm we de bigin fכ du εksεsayz kin rili du εksεsayz dεm we de tכk bכt di Pectoralis Major, we na di mכsul we de mek bכku pan di chεst mכsul dεm na di mכtalman bכdi. Bɔt i rili impɔtant fɔ bigin wit layt ɔ ivin jɔs fɔ du ɛksɛsayz fɔ mek yu nɔ gɛt injury. Sɔm ɛgzampul dɛn we pɔsin kin du we i de bigin fɔ du am na fɔ push-ap, fɔ pres yu chɛst wit layt wet, ɛn fɔ flay yu chɛst wit layt dɔmbɛl. Mɛmba ɔltɛm fɔ wam yusɛf bifo yu bigin ɛni ɛksesaiz ɛn kip di rayt fɔm ɔlsay fɔ mek yu ebul fɔ du mɔ ɛn mek yu nɔ wund. I fayn bak fɔ tɔk to pɔsin we sabi du fitnɛs ɔ trena we yu de bigin fɔ du nyu wok.

Ki kitiibwa eby'okukozesa omuntu Pɛktɔral Major?

• di stεrnokostal hεd fכ di pεctoralis Major na כda vεryushכn we kכmכt frכm di stεnכm εn di כp siks kכstal kכtilaj dεm.
• di Abdominal Hεd fכ di Pεktoralis Major, pan כl we i nכ kin apin so, na vεryushכn we kכmכt frכm di εksternal oblique εn di rεktus sεt.
• di Pectoralis Quartus na wan rare vεryushכn fכ di Pectoralis Major, we na sכm sכm mכsul we de na di lכw pat pan di pectoralis major.
• di Pεktoralis Minimus na כda vεryushכn we nכ kכmכn, we de dכn כ insay di Pεktoralis Major, we kכmכt frכm di rib dεm כ stεnכm.

Eby'okukozesa omulungi okugabana n'eby'omanyi Pɛktɔral Major?

• Dumbbell Flyes na ɔda bɛnifit ɛksesaiz, as dɛn de pe atɛnshɔn fɔ strɛch ɛn kɔntrakt di chɛst mɔsul dɛm, we de wok di Pectoralis Major dairekt wan ɛn ɛp fɔ mek di mɔsul in shep ɛn saiz bɛtɛ.
• di Incline Dumbbell Press de kompliment di Pectoralis Major bay we i de tכk di כp pat pan di chεst mכsul dεm, we de mek sכh se di mכsul dεm de kכmprεhεnsiv εn ivin divεlכpmεnt akraos di כl chεst εria.