Pectoralis isi. The ọrụ nke pectoralis isi muscle

Ahụ mmadụ na-emi esịnede a plurality uru, nke ibu nke ngụkọta arọ bụ banyere 42%. Ha udi na-adabere na ihe ha na-arụ ọrụ ọrụ na ebe ọkpụkpụ. The ọbara arịa na muscle enweta nri, oxygen na-anapụta. Na ike na-ada ada, ha na-etolite na-agbanwe anụ ahụ nke ahụ mmadụ, amụbawo elasticity.

Si ike nke ọrụ ahụ na-adabere na muscle ike nke dị iche iche muscle iche iche, ngụkọta ọnụ ọgụgụ nke ihe karịrị 400 Ike ọzụzụ pụrụ ọbụna ịgbanwe na udi ma na ọrụ nke uru ahụ, na-enyere ha na-amụba na olu na thicken. Otú ọ dị, nke a ọ bụghị dị ka ngwa ngwa.

Anatomy nke pectoral uru

The akụkọ ihe mere eme nke mmadụ kemgbe ọtụtụ puku afọ. Kemgbe oge-atụle ga-a nnọchianya nke obi ike zuru okè kpụrụ ara. A nnukwu ego nke muscle mgbe ọzụzụ na-erepịakwa a ọtụtụ calories. Ya mere, pumping muscle, ị ọkụ mmezi abụba.

Ya mere, na pectoral uru na-agụnye ahụ elu elu, na-abịa site na ọgịrịga na ubu na elu N'ịdị, na miri emi, na ebe nke ndị ọgịrịga. Na enyemaka ha, usoro a rụrụ iku ume.

Na -edozi uru:

• Pectoralis muscle nwere ike bugharia n'ime ubu, mụbaa obi na-arụ ọrụ nke inyeaka inspiratory uru.
• Emighị emi pectoral muscle bụ maka Anam Udeme na agụba na ala, na-eweli ọgịrịga enyere n'oge inhalation.
• Akwara n'ihu gia eburu Anam Udeme agụba n'ebe ọkpụkpụ azụ.

Deep uru:

• Mpụga intercostal rụrụ eweli ọgịrịga, si otú ịgbasa ngụgụ. Ọ bụ isi muscle nke mmụọ nsọ.
• Esịtidem intercostal arụ ọrụ ẹsụhọde ọgịrịga. Nke a isi uru mgbe ị na-elo.
• The diaphragm bụ isi akụkụ okuku ume na muscle. Cutting, o bibie, na-akwalite inhalation.

Iji pecs, photos nke na-adade ke isiokwu, lee mara mma, ha mkpa ka a zụọ. E nwere ọtụtụ ihe omume maka uru pumping.

Ectopectoralis

Ọ bụ dị elu nke obi, n'ihu ya. Ọ na-ekpuchi niile elu ọgịrịga. The ọrụ nke pectoralis isi muscle - akpụ a n'ihu mgbidi nke akpa abu. Na udi ya yiri onye ofufe, mejupụtara muscle emep uta eri, nke na-kpọkọtara n'ime bundles, e nwere nanị atọ: clavicular, sterno-costal na abdominal. All nke ha jikọọ na ubu tubercle.

Isi ọrụ nke pectoralis isi muscle bụ ikike ime ka ahụ ubu na bugharia ogwe aka n'ime, ie pronated. Ọzọkwa, ọ bụ inyeaka inspiratory muscle, si otú eme mụbaa obi. Pectoralis isi muscle enyene dum ohere si olu ka n'ihu elu nke sternum, na-ewere ya si malite si crest nke a nnukwu ugwu nke humerus. Maka inweta ọbara ndị pectoralis isi muscle ọrụ akwara na acromion usoro nke obi.

Site na ihe udi nwere pectoralis isi muscle, ọdịdị na-adabere na elu ahụ, ya bụ a n'ihu elu-ya nile. Atụmatụ nke Ọdịdị nke a muscle bụ na ọnọdụ nke ala eriri n'ùkwù n'ùkwù: ha si n'okpuru ma na-akpata na-akwanyere elu na n'etiti ibé na-mmasị ka ọkpụkpụ nke elu ogwe aka n'elu. N'ihi na nke a Ọdịdị, e nwere a edo ndinyanade mbịne na unwinding niile n'ùkwù n'ùkwù nke muscle emep uta eri. Nke a na-ọma kwuru na mgbe mmadụ na-eweta ya aka.

Pectoralis obere

Ọ na-emi odude n'okpuru nnukwu obi mọzụlụ, sitere si 2-5 ọgịrịga na-abịakwute coracoid usoro nke scapula iche-iche, nke a na-mmasị. Ọ nwere a na-akwado ekara ụdị na-arụ ọrụ ndị yiri ndị nke pectoralis isi muscle. Ma, ya isi ọrụ dị ịkwaga pupụtara azụ na ala, na ya adiana n'akuku ka ala spain. Ọ bụrụ na agụba mkpọchi, na muscle ga-eweli ọgịrịga na-akwalite mgbasa nke ara mkpụrụ ndụ n'oge n'ike mmụọ nsọ.

mgbatị Atụmatụ

Na-akpali uto nke ara uru, ọ bụchaghị na ha pumping bụla mgbatị. Nke bụ eziokwu bụ na ọ bụrụ na ị mgbe niile bufee na pectoral mọzụlụ, ezi ihe ike na-eche. Ịzụ iji ekewapụkwa abụọ ugboro n'izu na-agba ọsọ maka 4-8 na-eru nso, na beginners ezuru 2-3. Dịkwuo gị ara uka, ezu nke 10-12 repetitions. Obi bụ inweta ọkụ, ma ọ bụrụ na ọnụ ọgụgụ nke repetitions ga-6-8 ugboro.

Omume muscle azụ na ala akụkụ nke ara

Bench pịa na dumbbells, dina ya azụ. Ịrụ omumu, kwadebe a dumbbell. The ala nke pectoral uru na-ọma na-arụ ọrụ na-esote mmega. M mkpa na-edina na bench pịa (o nwere ihe chọrọ azụ feature). Mgbe ahụ afanyekwa na n'out oge belata ma dumbbells. Ọ bụrụ na ị na-azụ maka oge mbụ, atọ ndị yiri nkata ga-obere.

Specificity nke mmega bụ na postcho mgbe n'ịrụ bench pịa ekwekọghị (karịsịa maka beginners), na dumbbell nwere ike ibido na-anyịgbu gara aga. Ka ọ na-adịghị imenye gị ụjọ, na oge imeghari na na na-arụ ọrụ na dumbbells. Mgbe n'ịrụ omume idokwa elbows nke mere na ha na abụọ nke toso.

The ala nke pectoral uru pumped mgbe n'ịrụ omume na mkpumkpu Ogwe. More kwesiri iji a collapsible ngwaahịa. Frequency nke ihe kwesịrị dịkarịa ala 2-3 ugboro a izu. Siere omumu nwere ike ịkwụsị na ala nke atụ ogho maka 2-3 sekọnd. Ime 3-4 tent nke 15 ugboro ọ bụla.

The elu nke obi uru: mmega

Nke a bụ ihe kasị mfịna ebe. N'ihi na inflating uru mkpa a pụrụ iche yiri nkata, na-enweghị mgbalị nile bụ n'efu. Ma ọ bụrụ na ị na-ahụ mgbe nile ịrụ otu omumu, ọbụna ma ọ bụrụ na ị na-enweghị ike ịga mgbatị, i nwere ike inwe ezi ihe. Nke a push-acha ọkụ mgbe ụkwụ ga-n'elu isi. Mgbatị nwere ike rụrụ ọma n'ụlọ.

Ngwa ngwa, na-elu nke obi uru ga-enyemaka ụdị ma ọ bụrụ na siere ibu naanị nwayọọ nwayọọ. Nke a nwere ike mere na a obere ezumike na kasị ala mgbe nke ịpị ma ọ bụ iji ihe ọ bụla. Ọ nwere ike na-etinye n'ime abụọ ikpo akwụkwọ flooring nke otu elu nke mere na anya n'etiti ha bụ wider karịa ubu n'obosara, na ji nwayọọ nwayọọ na-apụghị ịchịkwa si. The aka ga-ezu ike na tojupụtara, ma obi - emetụ n'ala. Ị ga-arụrụ 15-20 pushups na 3-4 tent.

N'ihi na inflating na elu nke pectoral muscle dị nnọọ mma na-akpọ push-bọmbụ, mgbe, n'oge ndọtị nke aka gị mkpa iji dọpụta ha site n'ala iji mee ka owu.

Ọ bụ ihe kasị dị mgbagwoju Nchikota usoro si gara aga omume. Ma mbụ ị chọrọ ịmụta ha na-amụta otú e si arụ na-enweghị ike.

Akwara ọzụzụ na barbells

Mmega on a bench na n'akuku erughị 30 degrees na ojiji nke mkpanaka-atụle ga-kasị dị irè, ma ọ bụrụ na ihe mgbaru ọsọ - na-arụ ọrụ obi uru n'usoro. M mkpa na-edina ala na a bench na ebuli na ụkwụ, onye mesiri ike, ma na ọ dịghị akwa.

Na nke a ọnọdụ, azụ ike enwe megide ndị bench. Were mmanya mkpa adịgide wider karịa ubu n'obosara. Na ihe omume a, ọ dị mkpa ka ọ ghara imetụ obi zọọ mkpara na kasị ala mgbe, na top - n'ụzọ zuru ezu na-agbatịnụ aka.

Ikike obi muscle uka

Mgbatị pụrụ mere n'ụlọ. Iji mee nke a ị ga-mkpa dumbbells. Ọ dị mkpa na-aga azụ na bench enweghị a tilt, welie dumbbells n'elu a na-enweghị ekwe ogwe aka, n'ọbụ aka n'ihu onye ọ bụla ọzọ. Mgbe ahụ belata dumbbell dị iche iche ntụziaka. Gbalịa mee ka ọ dị ka ala dị ka o kwere, ị ga-eche dị ka gị uru na-nnọọ agbatị.

Iji ikiaka nkwonkwo emeghị-enwe a ibu arọ, ha nwere ike ubé kpudo. Mgbe ọzọ, na-eweli dumbbells elu dị otú ahụ na a mmetụta dị ma ọ bụrụ na ị bụ onye ị chọrọ mmakọ tightly. Pectoral uru ịda mbà.

Wide obi uru

Na posterior akụkụ nke obi na ala, ya bụ latissimus dorsi, nke kpamkpam na-ekpuchi ya. Ọ na-esite n'ebe ala isii thoracic ejiji, nke na-emekarị na-akpọ "sara mbara pecs."

Part nke muscle emep uta eri na-esite n'aka agụba n'akuku. Na ala akụkụ ha na-anakọtara na zigara axilla, na-enweghị adịkwa na kọntaktị na okirikiri muscle. Nke a Nleta n'azụ mgbidi nke akpa abu. Ọzọ, na filaments latissimus agafe a ụfọdụ ụzọ na-etolite akaị.