Mabapi le koetliso ea mesifa ea pectoral, baemeli ba bangata ba thobalano e ntle ba na le maikutlo a fosahetseng. Sehlooho sena se na le litšōmo tse ngata, tse lokelang ho hlahlojoa. Ho sebelisa mesifa ea pectoral lapeng ho ke ke ha thusa ho eketsa boholo ba sefuba, empa ho ke ke ha etsa hore e be nyane. Mesebetsi e reretsoeng ho ntlafatsa mesifa, e tla thusa ho tiisa sefubeng, e leng se tla etsa hore se bonahalle se setle. Ho phaella moo, marapo a bobe a tla nyamela marang-rang.
Ho pompa mesifa ea pectoral lapeng joang?
Ntlha ea pele, re tla sekaseka melao e 'maloa e tla etsa hore koetliso e atlehe kamoo ho ka khonehang. O hloka ho qala ka mofuthu-o tsoetseng pele, o reretsoeng ho futhumatsa mesifa le manonyeletso. E le hore u etse sena, ho lekane hore u tlōle ka thapo metsotso e mehlano. Ho laola ho ne ho tlalehoa mesifa ea pectoral, ho tšoara kapa bophara ba mokholutsoana e lokela ho ba bofubelu ho feta mahetleng. Lebelo la ho atolosa le ho phunyeha ha matsoho ke le bohlokoa haholo, kahoo khatello ea maikutlo e lokela ho feta hantle, 'me ho bula matsoho ka bohale. E le hore u phunye mesifa ea pectoral ho ngoanana e mong lapeng, ho hlokahala hore u koetlise kamehla, empa ke habohlokoa hore u se ke ua e fetela. Ntho e molemo ka ho fetisisa ke ho koetlisa letsatsi le leng le le leng. Hlokomela hore 'mele o potlakela ho tloaela mojaro, kahoo fetola mekhoa ea ho ikoetlisa, kapa eketsa palo ea pheta-pheta kapa boima bo eketsehileng.
Ho ikoetlisa ka mesifa ea pectoral lapeng:
- A re qaleng ka boikoetliso ba mantlha le bo sebetsang - ho sututsa-ho fihlela . Nka khatello ea leshano, u behe matsoho a maholo ho feta mahetleng a hau. Ho theohela fatše ka ho khumama matsoho marapong, a lokelang ho ba haufi le 'mele. Hopola hore 'mele o tlameha ho otloloha. Phetoho e 'ngoe ea lisebelisoa bakeng sa ntlafatso ea mesifa ea pectoral - maoto a lokela ho behoa leralleng, mohlala, benche kapa fitball.
- Litholoana tse ntle li fanoa ka li-push-ups, tseo ho hlokahalang hore u lule moeling oa setulo kapa benche 'me u phomole ka matsoho. Lula li otlolohile maoto kapa u li khumame ka mangole. Likoti tse tsamaisang moeeng ka morao li ne li otlolohile. Theohela fatše, ka lebaka la ho kopa liphaka ka mahlakoreng, empa u se ke ua ama fatše ka likhau. Tsamaea feela ka mola o otlolohileng 'me u se ke ua sisinya likoti ka pele.
- Ho mosali ho pompa mesifa ea pectoral lapeng, ho kgothaletswa hore o kenyelle mochine oa dumbbell o rarahaneng. Ipehele bencheng 'me u nke likoboana tse otlolohileng, tseo u lokelang ho li tšoara ka matsoho ka holim'a sefuba. E lumelloa ho khumama ka morao, le ho ela hloko maoto, kaha ba lokela ho hatelloa fatše. Tšoara matsoho ka mahlakoreng, u li theole pele li-forearms li lekana le fatše. Kamora ho lokisa boemo, khutlela ho PI. Ho hlahisa likarolo tse ka tlaase le tse ka holimo tsa mesifa, ho kgothaletswa hore o etse sena tshebetsong ka benche e sekametseng hloohong mme o nyolohe ka ho latellana.
- Koetliso e 'ngoe e atlehang - ho lema matsoho le li-dumbbells. Lokisetsa ka bencheng hape u tšoere litlolo tse ka holim'a sefubeng, empa liatla feela li lokela ho lebisoa ho tse ling. Etsa temo ea li-dumbbell ho ea mahlakoreng, ho theola matsoho ho fihlela u utloa tsitsipano meleng ea pectoral. Sena se nolofalletsa ho kheloha hanyenyane ha matsoho marapong. Kamora ho lokisa boemo, khutlela sebakeng sa pele.
- Ho pompa mesifa ea pectoral lapeng ho ngoanana hoa khoneha le ka thuso ea moeletsi, e tlamehang ho fetisoa ka boemo leha e le bofe bo tsitsitseng. Ema ka mokokotlo oa hau ho eena 'me u utloisise litšepe. Nka mohato o tsoelang pele ho atolosa moeletsi. Boloka matsoho a hao mahlakoreng e le hore a tšoane le fatše. Lipalesa li etella pele 'me li khunama matsoho ka lintlheng. Inhaling, etsa ho fokotseha ha matsoho ka pel'a hau, 'me ka pululo khutlela ho FE. Ho bohlokoa ho lokisa boemo bo bong le bo bong ba 'mele e le hore mojaro o se ke oa kheloha.