Pectoralis Major

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Pectoralis Major

Kuchita masewera olimbitsa thupi a Pectoralis Major, komwe nthawi zambiri kumadziwika kuti kuchita masewera olimbitsa thupi pachifuwa, ndi njira yabwino yolimbikitsira ndi kumveketsa thupi lapamwamba, makamaka kulunjika minofu ya pectoral. Ndizoyenera aliyense amene akufuna kupititsa patsogolo mphamvu za thupi lawo, kuyambira okonda zolimbitsa thupi mpaka akatswiri othamanga. Anthu amatha kusankha kuchita masewera olimbitsa thupi kuti aziwoneka bwino, azilimbitsa thupi, kapena azitha kuchita bwino pamasewera ndi zochitika zatsiku ndi tsiku zomwe zimafuna mphamvu zapamwamba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pectoralis Major

• Yambani ndikugona pansi pa benchi, mapazi mwamphamvu pansi ndi nsana wanu kukanikizidwa pa benchi.
• Gwirani kansaluko ndi manja anu otalikirana pang'ono kusiyana ndi m'lifupi m'lifupi mapewa, zikhatho zikuyang'ana kumapazi anu, ndikuchichotsa pachoyikapo.
• Pang'onopang'ono tsitsani belu pachifuwa chanu, kuonetsetsa kuti zigongono zanu zili pamakona a digirii 90.
• Kanikizani barbell kumbuyo mpaka manja anu atatambasulidwa, osatseka zigongono zanu.
• Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kenaka mubwezereni barbell ku rack.

Izinto zokwenza Pectoralis Major

• **Gwiritsani Ntchito Fomu Yoyenera**: Chimodzi mwa zolakwika zofala ndi kusagwiritsa ntchito mawonekedwe oyenera. Mukamachita masewera olimbitsa thupi monga makina osindikizira a benchi, onetsetsani kuti mapazi anu ndi athyathyathya pansi, msana wanu uli wathyathyathya motsutsana ndi benchi, ndipo manja anu ndi otambalala pang'ono kusiyana ndi m'lifupi mapewa. Mukatsitsa chotchingacho, chitani mosamalitsa mpaka chifike pachifuwa chanu, kenako chikankhireni m'mwamba osatseka zigongono zanu.
• **Musanyamule Zolemera Kwambiri**: Kulakwitsa kwina kofala ndikunyamula katundu wolemera kwambiri. Ngakhale kuli kofunika kudzitsutsa nokha, kukweza zitsulo zolemera kwambiri kungayambitse maonekedwe oipa ndi kuvulala komwe kungatheke. Yambani ndi kulemera komwe mungathe kukweza bwino kwa 10-

Pectoralis Major Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pectoralis Major?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi omwe amayang'ana Pectoralis Major, yomwe ndi minofu yomwe imapanga minofu yambiri ya pachifuwa m'thupi la munthu. Komabe, ndikofunikira kuti muyambe ndi zolemetsa zopepuka kapena masewera olimbitsa thupi kuti musavulale. Zochita zolimbitsa thupi zongoyamba kumene zimaphatikizira kukankha, kukanikizira pachifuwa chokhala ndi zolemera zopepuka, ndi chifuwa chimawuluka ndi ma dumbbells opepuka. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikukhala ndi mawonekedwe abwino nthawi zonse kuti mukhale ogwira mtima komanso kupewa kuvulala. Ndibwinonso kukaonana ndi katswiri wolimbitsa thupi kapena wophunzitsa pamene mukuyamba njira yatsopano yolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pectoralis Major?

• The Sternocostal Head of the Pectoralis Major ndi kusiyana kwina komwe kumachokera ku sternum ndi ma cartilages apamwamba asanu ndi limodzi.
• Mutu wa M'mimba wa Pectoralis Major, ngakhale kuti ndi wosowa, ndi kusiyana komwe kumachokera kunja kwa oblique ndi rectus sheath.
• The Pectoralis Quartus ndi kusiyana kosowa kwa Pectoralis Major, yomwe ndi minofu yaying'ono yomwe ili m'munsi mwa pectoralis yaikulu.
• Pectoralis Minimus ndi mtundu wina wachilendo, womwe uli pansi kapena mkati mwa Pectoralis Major, wochokera ku nthiti kapena sternum.

Izinto zokufunda ezishisa ezivumelekile Pectoralis Major?

• Dumbbell Flyes ndi masewera ena opindulitsa, pamene amayang'ana kutambasula ndi kugwirizanitsa minofu ya pachifuwa, yomwe imagwira ntchito mwachindunji Pectoralis Major ndikuthandizira kupititsa patsogolo mawonekedwe ndi kukula kwa minofu.
• The Incline Dumbbell Press imathandizira Pectoralis Major poyang'ana kumtunda kwa minofu ya pachifuwa, kuwonetsetsa kuti chitukuko chikhale chokwanira komanso ngakhale minofu kudera lonse la chifuwa.