Mapewa okongola komanso owoneka bwino ndi mawonekedwe okongola kwa othamanga komanso munthu wamba. Mapewa otukuka amabweretsa mawonekedwe amthupi pafupi ndi mawonekedwe a V, ndikupangitsa kuti akhale wothamanga kwambiri.
Tiyeni tiwone zina mwazolimbitsa thupi zamapewa zomwe zingakuthandizeni kukwaniritsa zam'mwamba ndipo zikhala zolimbikitsira kuwonjezera minofu.
Kodi mungakonzekere bwanji maphunziro molondola?
Lingaliro lakumanga mapewa anu silimachokera pachiyambi. Mwina wina adakulimbikitsani, kapena mukugwira ntchito yanu, mumamva kuti sizinthu zonse zomwe zinali bwino ndi dera lino. Choyamba, njira yomveka kwambiri ndikuyamba kupita kumalo ochitira masewera olimbitsa thupi. Ndipo mukufunikiradi mphunzitsi yemwe adzawunika momwe mukuyambira, kupereka patsogolo ndikulangiza zochita zolimbitsa thupi.
Ngati simukuyamba kumene pamasewera, wophunzitsa sangafunike: mudzatha kupanga nokha maphunziro. Zilibe kanthu komwe mumaphunzitsira - kumalo ochitira masewera olimbitsa thupi kapena kunyumba. Chofunikira ndichakuti mukhale ndi zida zothamanga zofunikira.
Ndipo musaiwale mfundo zitatu za maphunziro othandiza.:
- nthawi zonse;
- kupitiriza;
- kupita patsogolo.
Mwanjira ina, makalasi amafunika dongosolo. Sungani nthawi yayitali pakati pa masiku ophunzitsira koma okhazikika. Njira yophunzitsira iyenera kukhala yopitilira. Ngati mwadzigawa ola limodzi, ndiye kuti nthawi yopuma simungamayime pang'ono. Ndikofunikira kuwonjezera pang'onopang'ono katunduyo ndikukhalabe ndi njira yolondola.
Kutengera kwamapewa
Minofu yamapewa amatchedwa "delta" chifukwa chofanana ndi mawonekedwe amakona atatu a chilembo chachi Latin cha dzina lomweli. Ma biceps ndi ma triceps ali pansipa ndipo si a minofu ya deltoid. Chifukwa chake, wothamanga yemwe akuchita masewera olimbitsa thupi ayenera kumvetsetsa kuti chifukwa chake, amangopopa pamwamba, koma osati mikonoyo. Pachifukwa ichi masewera olimbitsa thupi ndi oyenera kwa atsikana omwe akufuna kukhala ndi mapewa otakata, koma safuna kukhala othamanga kwambiri.
Minofu ya deltoid imamangiriridwa ndi mafupa atatu: humerus, scapula, ndi clavicle. Mukamachita masewera olimbitsa thupi, ganizirani zomwe thupi limachita. Ngati mwakhala mukuthyoka kapena kuchotsa mafupa omwe adatchulidwa, tikulimbikitsidwa kuti muzichita masewera olimbitsa thupi ndi wophunzitsa, ndipo katunduyo ayenera kuchepetsedwa. Chofunikira chofananira pakuvulala kwamafundo amapewa kapena mitsempha yawo.
Delta ili ndi mitolo itatu: yakutsogolo, yapakatikati (yotsatira) ndi yakumbuyo. Tiona momwe aliri komanso kutenga nawo gawo pamaphunziro mwatsatanetsatane patebulo.
| Mitundu ya Delta minofu | Anatomy | Chitani masewera olimbitsa thupi |
| Kutsogolo | Imakwirira kutsogolo kwa phewa | Kukhazikika ndi kusinthasintha kwamkati kwa phewa, kukweza manja patsogolo panu |
| Pakati | Imakwirira pamwamba ndi mbali ya phewa | Kugwidwa kwamapewa pambuyo pake |
| Kumbuyo | Amamangirira kumbuyo kumtunda kwa humerus | Kutambasuka kopingasa ndikusinthasintha kwakunja kwa phewa |
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Delta ili ndi ntchito ziwiri zazikulu: kukankhira katundu kutali ndi inu ndikukoka kwa inu. Zinthu ziwirizi zimabweretsa mayendedwe osiyanasiyana omwe timagwiritsa ntchito pochita masewera olimbitsa thupi. Tikasunthira patsogolo pathu, tikanikizitsa ndi ma dumbbells ndi ma barbells, timayamba kukankhira patsogolo (mtanda wakutsogolo). Imasunthira mbali zonse kapena malo otsetsereka, komanso mitundu yonse yonyamula - ichi ndiye gawo lachiwiri (matabwa apakati ndi kumbuyo).
Pakukula kwathunthu kwa ma deltas, muyenera kuchita masewera olimbitsa thupi kamodzi pamatabwa onse. Nthawi zambiri, othamanga "amasiya" kumbuyo ndi pakati, popeza kutsogolo kumakhala kosavuta kupopera chifukwa chotenga nawo mbali m'makina onse, ndipo zolimbitsa thupi pamiyendo iwiriyo mwina imanyalanyazidwa, kapena siyichita mokwanira, kapena ndi njira yolakwika (mwachitsanzo, kusambira ndi ma dumbbells olemera ndi kubera) ...
Konzekera
Kutentha ndi gawo lofunikira kwambiri musanachite masewera olimbitsa thupi. Poterepa, ndikofunikira kutentha mapewa ndikuchepetsa kuvulala. Kwa mphindi 5-10, yesetsani zolimbitsa thupi poyambira - kuyimirira pansi:
- Mutu umapendekera mosiyanasiyana ndikuzungulira mozungulira.
- Kusinthasintha kozungulira kwa mapewa mmbuyo ndi mtsogolo.
- Kukweza kwina mmwamba kudutsa mbali ndikutsitsa.
- Chamanja manja.
- Apanso, kusinthasintha kozungulira kwa manja mmbuyo ndi mtsogolo. Ndiye dzanja limodzi liri kutsogolo linalo labwerera. Sinthani manja.
Kuvulala kwamapewa ndi chimodzi mwazofala kwambiri, chifukwa chake samalirani chidwi chanu ndikuzichita bwino kwambiri.
Zochita zoyambira
Tikukuwonetsani zina mwazinthu zothandiza kwambiri paphewa kuti musankhe zomwe zili zoyenera. Maphunziro ochepa oyamba amachita bwino kwambiri ndi wophunzitsa kuti akuyang'anitseni, akufotokozereni ndikuwonetsani maluso ake.
Komanso, musaiwale za kudzipatula - mayendedwe ambiri apakati ndi kumbuyo ali chimodzimodzi, koma izi sizitanthauza kuti sizothandiza. Mukungoyenera kuphatikiza bwino maziko ndi kudzipatula, kutengera zolinga, kutalika kwa ntchito ndi maphunziro.
Bench osindikiza kuchokera pachifuwa ataimirira ndikukhala
Makina osimbira kuchokera pachifuwa pomwe adayimirira amatchedwanso atolankhani ankhondo. Uwu ndiye machitidwe olimbikira kwambiri pakukulitsa kukankha kwa minofu ya deltoid.
Ndi chifukwa chake:
- Mukuchita masewera olimbitsa thupi kwaulere, minofu yolimbitsa imagwira ntchito.
- Kuyenda kwakukulu: mutha kukhudza barbell pachifuwa, mutha kuyigwetsa mpaka pachibwano ngati simukukhulupirira kuti muchita zochepa kwambiri.
- Kuchita masewera olimbitsa thupi kuli m'manja mwa aliyense, osati olimbitsa thupi okha. Ndikokwanira kusankha kulemera kwabwino.
Upangiri! Malo ogwiritsira ntchito masewerawa sayenera kutengedwa kwambiri kapena ochepa. Njira yabwino kwambiri: yotakata pang'ono kuposa m'lifupi mwamapewa. Poterepa, zida zakumaso poyambira ziyenera kukhala zowonekera pansi. Mukakweza bala, musatsatire ndi maso anu. Osapindika mivi yanu njira yonse - izi ndizowona pamakina onse osindikiza.
Zochitazo zitha kuchitidwa mutakhala pansi:
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Zikuwoneka kwa ambiri kuti izi zithandizira kuchepetsa msana, koma zowonadi zake, zotsutsana ndizowona - katundu wama disc a intervertebral mu gululi azikhala wamkulu pamalo okhala. Ndipo ngati pa zolemera zazing'ono palibe kusiyana kochuluka, ndipo mutha kuyamba kuchita masewera olimbitsa thupi mutakhala pansi, kenako ndikusinthana ndi njira yoyimirira, yomwe ndi yovuta kwambiri mwaluso, ndiye kuti ndi zolemera zazikulu ndizoyenera kungoyimirira.
Njira ina ndikukhala ku Smith. Apa gululi liziwonetsedwa mosamalitsa ndi mapangidwe a simulator, yomwe "imazimitsa" gawo la minofu yolimbitsa ndikupangitsa benchi kusindikiza pang'ono. Ichi ndichifukwa chake zolemera zizikwera pang'ono pano. Komabe, vector yoyenda itha kukhala vuto - chiopsezo chovulala pamalumikizidwe amapewa chimakulirakulira, popeza apa simungathe kuyendetsa projectile mu ndege yapansi, kungoyang'ana kokha.
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Bench osindikiza kumbuyo kwa mutu pomwe wayimirira ndikukhala
Pochita izi, mutha kulemera pang'ono kuposa momwe zidaliri kale, ngakhale matalikidwe apa ndi achidule. Koma zolumikizira paphewa zimakhala ndi ufulu wochepa, zomwe zimawonjezera chiopsezo chovulala. Kuphatikiza apo, muyenera kutsitsa projectile kumbuyo kwanu pang'onopang'ono ndikuwongoleredwa - mutha kugunda kumbuyo kwanu mwangozi.
Kwezani barbell molunjika kumbuyo kwa mutu wanu, mofanana ndi kutsogolo kwanu. Kutsamira patsogolo kumadzaza ndikuti mumagwa ndikuponya projectile pakhosi panu. Mukadalira mmbuyo, mutha kuvulaza malo am'mapewa. Ndibwino kuchita izi pamaso pagalasi kapena ndi mlangizi.
Kuchita masewerawa kumachitikanso chimodzimodzi mutakhala pansi (kuphatikiza Smith), koma chifukwa cha izi, monga momwe zidalili kale, muyenera kukhala ndi msana wam'munsi wam'munsi wopuma komanso msana wathanzi. Zimakhalanso zovuta kugwetsa projectile pansi. Mukayimirira, mutha kupita kumbuyo ndi kumbuyo kuti musinthe bwino.
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Anthu ambiri amakhulupirira kuti zolingazo ndi cholinga chokhazikitsa matabwa apakati a deltas. Amagwira ntchito, koma kutsogolo kumakhala ndi katundu wambiri. Ichi ndichifukwa chake zochitika zonse zolimbikira ziyenera kukhala chifukwa cha m'munsi mwa deltas yakutsogolo.
Chenjezo! Sitikulangiza izi kwa aliyense. Siyani kwa iwo omwe amasewera masewera mwaukadaulo. Chiwopsezo chovulala pamalumikizidwe amapewa ndichachikulu kwambiri. Kuchita izi kumatha kusinthidwa ndi makina osindikizira pachifuwa kapena ma dumbbells osatayika.
Anakhala pansi Dumbbell Press
Pamodzi ndi atolankhani a benchi yankhondo, iyi ndiye njira yabwino kwambiri yopangira ma deltas akuluakulu. Ochita masewera othamanga ambiri amasankhanso m'malo osindikiza pa benchi.
Ndibwino kuti ntchitoyi ichitike pa benchi yokhala ndi kumbuyo kapena pafupi ndi digiri ya 90 degree. Pamwamba pake, simukuyenera kukhudzana ndi ma dumbbells, komanso musawongolere magoli anu mpaka kumapeto. Pansi, tsitsani zipolopolozo kuzama bwino kwambiri.
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Arnold atolankhani
Uku ndikusiyana kochita masewera olimbitsa thupi am'mbuyomu, komwe kumakupatsani mwayi wogwiritsa ntchito, kuphatikiza kutsogolo, komanso kudera lapakati. Amatchedwa Arnold Schwarzenegger, yemwe, mwa njira, analibe deltas ambiri. Koma wosewera wothamanga amakhalabe chizindikiro cha othamanga ambiri, ndipo kusinthidwa kwa benchi kotereku ndichabwino kwambiri pamaphunziro osiyanasiyana.
Kusiyanitsa apa ndikuti poyambirira, mikono yokhala ndi ma dumbbells ili patsogolo pamutu, osati mbali. Mgwirizano umasinthiratu, ndiye kuti, kanjedza zimayang'ana kumbuyo. Pakukweza zipolopolozo, manja amatembenuzidwa madigiri 180. Pamwamba, zonse zikufanana ndi makina osavuta a dumbbell. Mukatsitsa, kutembenukira kwina kumachitika.
Chofunikira kwambiri pa atolankhani a Arnold ndikuti mapewa amakhala pamavuto nthawi zonse.... Ndiye kuti, palibe mfundo zomwe amapuma.
Onetsetsani pamapewa mu simulator
Kusunthaku kumafanananso ndi makina osindikizira okhala pansi, koma apa njirayo imangokhala yokhayokha ndi makinawo. Ngakhale zochitikazi ndizofunikira, siziyenera kuikidwa patsogolo, kupatula nthawi zina zikagwiritsidwa ntchito ngati chofunda pamaso pa atolankhani ankhondo. Mwambiri, mu simulator, ndibwino "kumaliza" mapewa pambuyo pa makina osindikizira aulere - iyi ndiye njira yothandiza kwambiri.
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Kuyimirira Chin Row
Bokosi lokokedwa ndi chibwano limagwira kutsogolo kapena pakati. Ngati mugwiritsa ntchito pang'ono, mutha kugwiritsa ntchito mtanda wakutsogolo ndi trapezoid. Kuti mugwiritse ntchito mtengo wapakati, muyenera kutenga bala ndikumagwira mwamphamvu ndikuyenda mosavomerezeka. Sikoyenera kukoka bala ndi mitundu yonse ya minofu, ndibwino kuti muchepetse pang'ono, koma gwirani ntchito ndi zigongono ndi mapewa pansi. Kuonera kulibe phindu pantchitoyi.
Pakakhala opanda barbell, zolimbitsa thupi zitha kuchitidwa bwino ndi ma dumbbells:
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The mokoma chachikulu cha ikukoka mapewa
Tiyeni mwachidule ndi kulemba mfundo zazikuluzikulu zokhudzana ndi kukhazikitsa masewera olimbitsa thupi pamapewa:
- Tikulimbikitsidwa kuti mugwiritse ntchito mtolo uliwonse wa delta ndi masewera olimbitsa thupi a 1-3.
- Kuchita masewera olimbitsa thupi sikuyenera kuchitika tsiku lililonse, chifukwa zimatenga masiku angapo kuti minofu ipumule. Monga gawo la pulogalamu yogawika, kulimbitsa thupi limodzi sabata limodzi ndikwanira. Ngati uku ndikofunika kwa gululi, ndizomveka kugawa mitoloyo masiku osiyanasiyana, komanso kupopera kamodzi pa sabata.
- Onetsetsani kuti muyambe gawo lanu ndi kutentha.
- Khama lonse (thrush, bench press) limapangidwa pakatuluka. Limbikitsani kwinaku mukumasula minofu.
- Chitani bwino popanda kugwedezeka.
- Ngati mukusinthanitsa, yesani 12 12 reps. Anthu ambiri amasintha 8-10 pafupifupi masekondi 10, zomwe sizokwanira ntchito yolimbitsa minofu.
- Osataya ma barbell kapena ma dumbbells mgawo loyipa. Pitilizani gawo ili la mayendedwe mosamala.
