Wothamanga aliyense ayenera kudziwa kuti ndi minofu iti yomwe imagwira ntchito ikamagwedezeka, izi zithandiza kumvetsetsa bwino ma biomechanics azolimbitsa thupi. Squat palokha ndikutsitsa ndikukweza thupi lonse pakupinda / kutambasula miyendo pamagulu a bondo. Itha kuchitidwa ndi zolemera zowonjezera. Awa ndi machitidwe osindikizira a benchi pamaphunziro aliwonse olimbitsa thupi.
Zolinga ziwiri zomwe anthu amayamba kuzemba ndizochepetsa thupi komanso kupindula ndi minofu. Pachiyambi choyamba, njira zambiri ndikubwereza, komanso tempo yayikulu, zimathandizira, ndipo chachiwiri, kulemera kowonjezera, komwe muyenera kugwira ntchito ndi barbell, dumbbell kapena kettlebell.
Izi zidachitika kuti azimayi, ambiri, ali ndi chidwi chowotcha mafuta, ndipo amuna - ndikuwonjezera kupumula kwa thupi. Malo olondoleredwa pazochitika zonsezi ndi thupi lotsika.
Chifukwa chake tiwone kuti ndi minofu iti yomwe imasunthika ikamakhazikika mwa amuna ndi akazi, komanso momwe tingagwiritsire ntchito minofu inayake.
Ndi minofu iti yomwe imagwira ntchito?
Tiyeni tiyesere kudziwa zomwe squats zikupopa, zomwe minofu imagwira ntchito:
- Gulu lotsogolera - Quadriceps (Quadriceps)
Ili kwathunthu kutsogolo komanso pang'ono pang'onopang'ono kwa ntchafu, yomwe ili ndi mitolo 4. Udindo wokulitsa mwendo pa bondo.
- Pazochitikazi, gluteus maximus, adductors ndi soleus amagwira ntchito limodzi ndi quadriceps.
Gluteus maximus - yayikulu kwambiri mwa ma glute atatu, ili pafupi kwambiri ndi ansembe. Ndi iye amene ali ndi udindo pakuwonekera ndi mawonekedwe amawu anu achisanu. Ntchafu za adductor zimalimbitsa kukhazikika m'chiuno, ndikugwira ntchito yobweretsa mwendo pakatikati pa thupi. Chifukwa cha mitsempha yokha, kutambasula / kutambasula phazi kumapazi kumachitika.
Tipitiliza kuphunzira za minofu yomwe imagwira ntchito tikamanyinyirika, ndikuchoka pagulu lalikulu kupita pagulu lachiwiri.
- Gulu lotsatirali ndi minofu yolimba, yomwe pakati pawo extensors of the back, komanso mimba yowongoka ndi oblique imakhudzidwa ndikuthyola.
Ma extensors ndi ziphuphu ziwiri zakuda zomwe zimayenda mbali zonse za msana kuchokera m'khosi mpaka m'chiuno. Ndi chifukwa cha iwo kuti munthu akhoza kugwada, kusinthasintha thunthu, ndi zina zotero. Mimba yolunjika ndi oblique imapezeka m'chigawo cham'mimba. Malo awa amapopedwa ndikuphunzitsidwa kuti akwaniritse ma cubes okongola.
- Olimbitsa mphamvu - gwiritsani ntchito kuti muzikhala ndi ziwalo zosiyanasiyana zolimbitsa thupi mukamachita masewera olimbitsa thupi. M'magulu, ntchitoyi imagwiridwa ndi nyundo ndi ana amphongo.
The hamstring (biceps) ili kumbuyo kwa ntchafu, wotsutsana ndi quadriceps. Chifukwa cha iye, titha kupindika mwendo pa bondo, kuzungulira mwendo wapansi. Minofu ya ng'ombe - yomwe ili kumbuyo kwa mwendo wakumunsi, kuyambira pa femur mpaka pa Achilles tendon. Zimagwira ntchito kuti munthu azitha kusuntha phazi, komanso kuti azitha kuyenda bwino akamayenda, kuthamanga, ndi zina zambiri.
Chifukwa chake, tsopano mukudziwa zomwe zimayenda mukamakhazikika mwa amayi ndi abambo, tsopano tiyeni tiwone momwe tingapangire minofu ina yolima kwambiri.
Zolakwika zazikulu
Monga momwe mungaganizire, kutengera mtundu wa squat, wothamanga amakula minofu yamitundu yosiyanasiyana. Nthawi yomweyo, sizomveka kufunsa kuti ndi minofu iti yomwe imagwira ntchito ikamagwirana mwa akazi, kapena mwa amuna, chifukwa kapangidwe kake ka mnofu pakati pa amuna ndi akazi ndi chimodzimodzi.
Ngati cholinga chanu ndi minofu inayake (mwachitsanzo, ma biceps siopepuka mokwanira kapena mukufuna kuchotsa ma breeches kuchokera kumtunda kwa ntchafu), sankhani mtundu woyenera wa squat ndikuyang'ana pa maphunziro.
Komanso, tiyeni tiwone lingaliro lina lolakwika. Oyamba kumene amayesa kudziwa kuti ndi magulu ati a minofu omwe amagwira ntchito akunyinyirika popanda zolemera, komanso, ndi zolemera. Kumbukirani, panthawiyi, minofu yomweyo imagwira ntchito, koma ndizotsatira zosiyanasiyana. Ngati mumadzibweretsera kulemera kwanu, bwerezani mobwerezabwereza mwachangu, mutha kuchotsa mapaundi owonjezera aja. Mukayamba kunyinyirika ndi zolemera, pangani mpumulo.
Chabwino, magulu amtundu wanji omwe amakhudzidwa ndi squats, tapeza, tsopano tiyeni tipite ku minofu yomwe imalandira katundu wambiri m'mitundu yosiyanasiyana.
Momwe mungapangire minofu yapadera kugwira ntchito?
Chonde dziwani kuti lamulo lalikulu likugwiranso ntchito pano, momwe zimangodalira kuchita bwino kwa maphunziro, komanso thanzi la wophunzitsidwayo. Phunzirani njira ya squat mosamala, ndikuitsatira mosamalitsa. Makamaka ngati mukagwira ntchito ndi zolemera zolemera.
Tiyeni tiwone mitundu yama squat ndi magulu amtundu wanji omwe amagwira ntchito nthawi iliyonse:
- Quadriceps imagwira ntchito pafupifupi pafupipafupi, pomwe masewera olimbitsa thupi okwanira zana limodzi ndi squat wakale wokhala ndi bala pamapewa. Masamba akutsogolo (barbell pachifuwa) amaperekanso chimodzimodzi, koma amavulaza mawondo;
- Pamene squats, pomwe miyendo ili pamodzi, minofu yamatenda ofananira ndi akunja imagwira ntchito;
- Mosiyana ndi izi, m'matumba okhala ndi mawonekedwe ambiri, mwachitsanzo, plie kapena sumo, mkati mwamkati mwa minofu ya ntchafu imagwira ntchito mokulira;
- Ngati wothamangayo agwira ntchito ndi ma dumbbells, omwe amapezeka m'manja otsikitsidwa m'mbali mwa thupi, kumbuyo kumagwira ntchito molimbika kuposa masiku onse;
- Ma squat mumakina olowerera amakulolani kuloleza katunduyo kupita ntchafu yakunja, mukungoyenera kuyika miyendo yanu pang'ono kuposa masiku onse;
- Kuti mugwirizane ndi ma quadriceps apamwamba, ikani bala patsogolo panu pamakona ogwada ndi squat monga chonchi;
- Kodi ndi minofu iti yomwe mukuganiza kuti siyigwira ntchito mukamagwa mu makina a Smith? Ndizowona, chifukwa chakusowa koyenera kuwongolera bwino, simungagwiritse ntchito zowongolera. Koma phatikizani ntchito ya quadriceps.
Tsopano mukudziwa minofu yomwe imasunthira ikamaseweredwa mwa atsikana ndi anyamata. Pomaliza, tikambirananso mutu umodzi.
Kupweteka kwa minofu mutatha kuchita masewera olimbitsa thupi
Tazindikira kuti ndi mikwingwirima yotani yomwe imathandiza, koma musathamangire kuyamba kuchita masewera olimbitsa thupi. Choyamba, tiyeni tikambirane ngati zimakhala zachilendo kumva ululu mukamaliza kulimbitsa thupi.
Amakhulupirira kuti kukhumudwa ndichizindikiro chachikulu kuti wakakamiza minofu yako kugwira ntchito yolimba. Jock aliyense pamalo ochitira masewera olimbitsa thupi adamva mawu awa: "zimapweteka - zikutanthauza kuti ikukula." Kodi izi ndi zoona bwanji?
Pali chowonadi china mmenemo, komanso, pali chimodzimodzi chinyengo. Pali mitundu iwiri ya ululu - anabolic ndi thupi. Yoyamba imayesedwa ndi othamanga omwe amachita masewera olimbitsa thupi molondola, kutsatira maluso, pulogalamu, ndikupatsa minofu mtolo wokwanira. Koma salolanso kuti apumule. Zotsatira zake, ataphunzitsidwa, amamva zowawa, zomwe zimawonetsa kuti minofu ikugwira ntchito, osati kuzizira. Zotsatira zake, voliyumu ikukulirakulira.
Ndipo mtundu wachiwiri wa zowawa ndizotsatira zakugwira ntchito ndi kunenepa kwambiri, kunyalanyaza maluso, kusasunga malamulo, ziwembu ndi zina zofunika pakuphunzitsira mphamvu. Monga momwe mungaganizire, zotsatira zake pankhaniyi zikuyenera kuvulaza.
Kumbukirani, kupweteka kwa minofu yamthupi (yoyipa) kukupweteketsa, kukanikiza, osalola kuyenda kwathunthu. Nthawi zambiri limodzi ndi malaise wamba. Kupweteka kwa Anabolic (zolondola) - ndizochepa, nthawi zina ndikumangirira pang'ono kapena kutentha, sizimasokoneza ntchito ya minofu. Imakhala yoposa masiku awiri, kenako imachoka popanda chilichonse.
Kumbukirani, sikofunikira kuti mudzipweteke nokha. Ngati mukugwira ntchito yolemera yolemera, minofu imakulabe, izi ndi momwe zimakhalira. Kungakhale kolondola kwambiri kuyang'ana pamachitidwe ndi mawonekedwe.
Chifukwa chake, mwachidule zonsezi. Pogwedeza amuna ndi akazi, minofu ya quadriceps, gluteus maximus, ntchafu za adductor ndi soleus zimagwira ntchito. Zowonjezera za msana ndi m'mimba (rectus ndi oblique) minofu zimakhala zolimbitsa. Kuphatikiza apo, ma biceps amiyendo ndi ana ang'ombe amakhudzidwa. Monga mukuwonera, thupi lonse lakumunsi likugwira ntchito. Ichi ndichifukwa chake squats ndiabwino kwambiri kuti mumange miyendo yanu ndi matako. Kupambana kopanda zopweteka!
