Ha re sebetsa, re lokela ho eketsa koetliso ea matla le ho tsepamisa maikutlo ho nts'etsopele ea sehlopha se seng le se seng sa mesifa 'meleng ho haha ​​​​sebopeho se setle haholo.

Setšoantšo se setle se ke ke sa arohanngoa le ho betla koetliso ea matla, haholo-holo koetliso ea mesifa ea morao, mesifa ea sefuba, lirope le lihlopha tse ling tse kholo tsa mesifa ke tsa bohlokoa haholo.Tsoelo-pele ea lihlopha tse kholo tsa mesifa e ka khothalletsa nts'etsopele ea lihlopha tse nyenyane tsa mesifa, kahoo ho ntlafatsa bokhoni ba ho haha ​​​​mesifa le sebōpeho.E ka boela ea eketsa boleng ba 'mele oa motheo oa metabolism ka katleho, e le hore u ka sebelisa lik'hilojule tse ngata letsatsi le leng le le leng, ho theha' mele o mosesaane.

Banna ba bangata ba tla boela ba ele hloko koetliso ea matla, haholo-holo bakeng sa koetliso ea mesifa ea sefuba.Mesifa e felletseng ea sefuba ke tekanyetso ea bohlokoa bakeng sa setšoantšo se setle, 'me mesifa e metle ea sefuba ke sefahleho sa monna ea nang le mesifa.

'Me mesifa ea sefuba e ntlafetseng e ka hanela bothata ba ho fokotseha ha matla a khoheli, e le hore u shebahale hantle, ka hona, banana ba lokela ho ela hloko koetliso ea mesifa ea sefuba.

Joale, u etsa koetliso ea sefuba joang?Re lokela ho tseba hore mesifa ea pectoral e entsoe ka mesifa e ka holimo ea pectoral, e bohareng, e ka holimo le e bohareng ea likarolo tsena tse 'nè.Ha re ikoetlisa, re lokela ho etsa mefuta e mengata ea boikoetliso bakeng sa mesifa ea pectoral, e le hore re potlakele ho ntlafatsa sekhahla sa sefuba le ho hlahisa mesifa e tsoetseng pele ea pectoral.

Ha e le hantle, nakong ea koetliso, u ka fumana hore lehlakore le leng le fokola.Nakong ena, re hloka ho matlafatsa koetliso bakeng sa lehlakore le fokolang, e le ho etsa tsoelo-pele e leka-lekaneng ea mahlakoreng a mabeli a mesifa ea sefuba.

Ketso ea 1: Sutumelletsa holimo oblique dumbbell

Sebetsa karolo e ka holimo ea li-pecs tsa hau

Ketso ea 2: Nonyana ea dumbbell e sephara

Itloaetse seam e bohareng ba mesifa ea pectoral

Mohato oa 3: Li-push-ups tse tebileng

Sebetsa bohareng ba li-pecs tsa hau

Movement 4: Supine dumbbell moqotetsane sebaka benche tobetsa + otlolohileng letsoho phahamisa

Itloaetse seam e bohareng le lehlakoreng le ka ntle la mesifa ea pectoral

Tsamaea 5: Li-push ups tsa asymmetric

Koetlisa sefuba se ka holimo

Mohato oa 6: Tobetsa benche ea Bridge

Sebetsa karolo e ka tlase ea mesifa ea pectoral

Etsa lihlopha tse 3 ho isa ho tse 4 tsa ho pheta-pheta ha 12 ho isa ho tse 15 tsa boikoetliso bo bong le bo bong, hang ka matsatsi a 3.

Tlhokomeliso: Qalong ea koetliso, re ka qala ka koetliso ea boima bo tlaase ho ithuta mokhoa o tloaelehileng oa ho tsamaea, e le hore mesifa e ka theha mohopolo o nepahetseng oa trajectory.Ka ntlafatso ea boemo ba matla, butle-butle ntlafatsa boemo ba boima ba 'mele, e le ho susumetsa kholo ea mesifa le ho nts'etsapele boemo bo botle ba pectoral.