Zabwino kwa oyamba kumene
6K 0 07.04.2018 (yasinthidwa komaliza: 23.06.2019)
Zochita zodzipatula zimachitika muukatswiri wamaphunziro nthawi iliyonse yamaphunziro. Munkhaniyi tiona chifukwa chake amafunikira, pali kusiyana kotani pakati pa masewera olimbitsa thupi ndi kudzipatula, komanso momwe tingachitire bwino.
Kodi kudzipatula ndi chiyani?
Zochita zodzipatula ndizo zomwe katunduyo, mosiyana ndi zoyeserera zoyambira, amakhala mwachilengedwe - mumangoyendetsa gulu limodzi lokha lamtundu (kapena gawo lina lake), kwinaku mukupindika / kukulitsa chilumikizano chimodzi chokha.
Katundu wotere ndi wosavuta mthupi. Zochita zodzipatula ndizosavuta m'thupi komanso m'maganizo. Sizimayambitsa kupsinjika pambuyo pa kulimbitsa thupi, chifukwa chake sizomwe zimadzikulira zokha, tanthauzo lakukwaniritsa kwake ndizosiyana.
Udindo wazodzipatula pakuchita maphunziro
Zochita zodzipatula zimafunikira kuti:
- Kupopera mwamphamvu (kudzaza magazi) kwa minofu yogwira ntchito, ngati ikuchitika kumapeto kwa kulimbitsa thupi. Izi zimatchulidwanso kuti "kumaliza" gulu lamagulu.
- Limbikitsani kulumikizana kwa mitsempha ndi minofu isanatope ngati itachitidwa koyambirira kwa masewera olimbitsa thupi.
- Kupititsa patsogolo tanthauzo la minofu ndikukula kwake.
- Kuphunzitsidwa kwathunthu osachulukitsa zida zamagetsi zamagetsi komanso dongosolo lamanjenje, mwachitsanzo, mukamachira kuvulala kapena matenda.
Njira zabwino zodzipatula zamagulu osiyanasiyana amisempha
M'munsimu muli mndandanda wa zochitika zodzipatula zotchuka kwambiri zomwe tikupangira kuti muzigwiritsa ntchito polimbitsa thupi.
Zochita zodzipatula pamiyendo
- Kukulitsa kwa miyendo mu simulator. Ntchitoyi yachitika kuti ntchito ya quadriceps ipangidwe. Iyenera kuchitika ndi kulemera kopepuka, kuyesera kufinya minofu momwe ingathere pamwamba pake. Pochita kumayambiriro kwa kulimbitsa thupi kwanu, mumakonzekeretsa maondo anu kuti mukhale olemera komanso osindikizira, ndipo pochita kumapeto kwa gawoli, mutha "kumaliza" minofu yanu ya mwendo.
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- Zambiri / kuswana mwendo mu simulator. Chidziwitsochi chimagwiritsidwa ntchito popanga ntchafu yamkati. Pofuna kugwiritsira ntchito ntchafu yakunja ndi minofu ya gluteal, mapangidwe amapangika. Tikulimbikitsidwa kuti tizichita kumapeto kwa kulimbitsa thupi m'malo obwereza mobwerezabwereza - kuyambira 15 mpaka pamwambapa.
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- Kunama / kukhala / kuyimirira kopindika mwendo mu simulator. Ndi zochitikazi, mudzatha kulimbitsa mitsempha yanu. Onjezani zakufa pamapazi owongoka ndi masewera olimbitsa thupi oyamba kuti muchite masewera olimbitsa thupi. Ndikofunika kupuma pang'ono pakanthawi kochepa, izi zimathandizira kupititsa patsogolo ntchafu. Komanso, musaiwale zazomwe zimachepetsa ndikuchepetsa miyendo.
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- Mlatho waulemerero. Ntchitoyi nthawi zambiri imachitidwa ndi atsikana kunyumba kuti athane ndi minofu yolimba. Chinthu chachikulu apa ndikuwunika kupuma ndi kuthamanga kwa kuphedwa, sipangakhale kuyendetsa mwadzidzidzi, ngati kuli kotheka, gwiritsani ntchito zolemera zowonjezera - barbell kapena dumbbell. Muthanso kuchita izi ndi makina ena owonjezera mwendo.
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- Pendani miyendo yanu. Zitha kuchitidwa pamunsi pamtanda kapena pansi, pomwepo dumbbell ikhoza kuyikidwa pamiyendo ya mwendo. Minofu ya gluteal imadzazidwanso bwino.
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- Kuimirira ndikukhala Ng'ombe Kukula. Izi ndizochita zolimbitsira ng'ombe (mukamayimba mukuyimirira) ndi minyewa (itakhala) minofu. Ndikofunika kuyika mapazi anu papulatifomu yamakina kuti muthe kutsitsa chidendene chotsika kwambiri. Izi zidzakuthandizani kutambasula minofu yanu bwino ndikuwonjezera magazi.
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Zochita kudzipatula kumbuyo
- Imani kumbali. Pali mitundu ingapo yakusunthaku - yokhala ndi dumbbell pa benchi kapena kuwoloka iyo kumtunda. Zochitikazo zokha zimagwiritsidwa ntchito kutambasula lats, serratus ndi minofu ya intercostal. Pamalo pake, imatha kugwiridwa ndi chogwirira chilichonse, chinthu chachikulu ndikudutsa gawo loyenda kwakanthawi 2-3 pang'onopang'ono kuposa choyenera.
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- Mankhwala osokoneza bongo. Ndi ntchitoyi, mutha kupopera misampha. Chitani izi ndi ma dumbbells kapena barbell, chinthu chachikulu ndikugwira ntchito mwamatalikidwe athunthu, ngati kuti mukuyesera kufikira makutu anu ndi mapewa anu, pokhapokha minofu ya trapezius itayambika mwamphamvu.
- Kutengeka. Uwu ndi masewera olimbitsa thupi omwe angathandize kukonzekera otulutsa msana kuti azigwira ntchito molimbika. Monga gawo lazunguliro lamphamvu, pangani ma hyperextensions okhala ndi kulemera kwina. Zimathandizira kwambiri kunenepa kwambiri mukamafa ndi squats.
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Zochita zodzipatula pachifuwa
- Dziwani zambiri mu crossover / butterfly. Izi ndizokha zolimbitsa thupi pachifuwa. Apa ndikofunikira kuyika chidwi kwambiri pagawo loyipa la mayeserowo ndikuyesetsanso kufinya bere mpaka pachimake - njirayi ikuthandizira kukonza mpumulo panthawi yoyanika. Pochita crossover, kulimbikitsidwa kwa katundu pamagulu osiyanasiyana a minofu ya pectoral kumatha kusiyanasiyana: pakagwiritsa ntchito zikwangwani zam'munsi, gawo lakumtunda kwa chifuwa limagwira, pankhani yakumanja, mbali zotsika ndi zapakati.
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- Kuswana ma dumbbells akunama. Ntchitoyi nthawi zambiri imachitika kumapeto kwa masewera olimbitsa thupi kuti mutambasule minofu ya pectoral kwambiri. Mukamafalitsa mabelu oyeserera, yesetsani kuwatsitsa kwambiri momwe mungathere, momwe matumba anu amapewa amalola, koma osachita izi chifukwa cha kupweteka. Sikoyenera kudutsa gawo lomaliza lakumtunda, apa ma deltas akutsogolo amagwira ntchito mwamphamvu. Kusunthaku kumatha kuchitidwa mopingasa komanso pabenchi yopendekera, poyambira, gawo lapakati la chifuwa limagwira, lachiwiri - kumtunda (ngati kutsetsereka kuli koyenera) ndi kumunsi (komwe kuli kutsetsereka koyipa).
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Kudzipatula kogwiritsa ntchito mikono
- Choyimira barbell kapena ma dumbbell curls. Monga pafupifupi mayendedwe onse a biceps (kupatula kukoka kosunthika), maimidwe oyimirira ndi machitidwe olekanitsidwa. Pankhani ya barbell, amatha kuichita ndi khosi lowongoka komanso lopindika, kusiyana kokha apa ndikosavuta kwa zingwe. Pankhani ya ma dumbbells, zolimbitsa thupi zitha kuchitika limodzi ndi kuponyera, kutukula mkono umodzi mosinthana, kapena ndi manja onse nthawi imodzi, pomwe ma dumbbells amayamba kutumizidwa kuchokera mthupi (monga momwe amachitira ndi barbell). Osasunthira thupi ndipo osakankhira mivi yanu patsogolo kwambiri - motere katundu amalowa kumbuyo ndi m'mapewa.
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- Kukhala pansi popindika. Ntchitoyi imawerengedwa kuti ndi imodzi mwazinthu zabwino kwambiri zogwiritsa ntchito ma biceps. Ikachitidwa pa benchi yokhotakhota, minofu imatambasulidwa ngakhale poyambira. Mutha kuzichita ndi manja awiri nthawi imodzi, kapena mosinthana.
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- Scott's Bench Curls. Ubwino waukulu pabenchi yaku Scott ndi kukonza zigongono. Izi zimakuthandizani kuthana ndi chinyengo ndikugwiranso ntchito mosasunthika, kotero ma biceps amanyamula kwambiri. Mutha kupindika mikono yanu ndi barbell ndi ma dumbbells.
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- Kupinda mikono mu simulator. Makina olimbitsa thupi amabwera mumapangidwe osiyanasiyana, koma nthawi zambiri amakhala njira ina ku benchi yaku Scott, nawonso amakonza zigongono ndipo amakhala omasuka.
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- Crossover biceps ma curls. Chipangizo cha block blocker chimakupatsani mwayi wosunga ma biceps panthawi yonseyo, chifukwa amalandila katundu wambiri. Izi ndizomwe zimasiyanitsa kukweza kuchokera kumtunda wapansi kuchokera pazokweza za barbell kupita ku biceps. Mutha kupindika mikono yanu kuchokera kumunsi kumunsi mwina ndi chogwirira chowongoka kapena mosinthana. Mukamagwira ntchito kuchokera kumtunda, gwirani manja anu moyang'anizana ndi manja anu ndipo ikani manja anu m'mwamba.
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- Zowoneka bwino zopindika. Anachita atakhala, ndi dzanja limodzi. Chigongono cha dzanja logwirira ntchito chimakhala pa ntchafu kuti chikonzeke. Kulemera kwambiri sikofunikira pano.
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- Kusalowerera ndale, nyundo. Mitunduyi imagwira ntchito paminyewa ya brachialis ndi brachioradialis, imakhalanso brachialis ndi brachyradialis. Brachialis ili pansi pa biceps ndipo, ndikupambana bwino kwake, "imakankhira" biceps brachii minofu, chifukwa chomwe manja amakula kwambiri. Itha kuchitidwa ndikuyimirira ndikukhala.
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- Reverse grip barbell curls. Ntchitoyi imalimbikitsanso minofu ya brachialis ndi brachioradialis. Zimachitidwa mofananamo ndi kupindika molunjika.
- Atolankhani aku France. Ili ndi kusiyanasiyana kwakukulu: kuyimirira, kukhala, kunama, ndi bala, ndi ma dumbbells, kuchokera kumtunda wapansi wokhala ndi chogwirira cha chingwe. Pochita izi, mutha kutsindika katunduyo pamutu wapakatikati wa ma triceps - ndi iye amene amapanga mawonekedwe owoneka a mkono. Kuti muchite izi, muyenera kuyimilira kwachiwiri pamunsi kwambiri kuti mutambasule bwino ma triceps. Mtundu wachikhalidwe - wagona ndi barbell - ndizowopsa pamalumikizidwe olimba ndi ntchito yayikulu. Chifukwa chake, ikani zojambulazi kumapeto kwa masewera olimbitsa thupi, pomwe ma triceps adakhomedwa kale, ndikuchita mobwerezabwereza ka 12-15.
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- Kutambasula kwa mikono kuchokera kumtunda wapamwamba. Pochita izi, katundu yense amagwera pamtolo wotsatira wa ma triceps. Kulemera kwantchito sikofunikira kwenikweni pano, kulimbitsa thupi sikungakhudze mphamvu ya manja anu. Apa ndikofunikira kuti mutenge matalikidwe omasuka ndikusankha magwiridwe antchito oyenera, ndiye kuti kupopera kumakhala kodabwitsa. Pali mitundu ingapo ya masewerawa: mutha kuyigwira ndi chogwirira chowongoka, ndi chingwe, ndipo ngakhale mutagwira mwamphamvu. Ndikulimbikitsidwa kuti musinthe izi kuti muphunzire mokwanira za triceps.
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- Zoyambira. Kupendekera pazowonjezera sikuwoneka kawirikawiri m'malo ochitira masewera olimbitsa thupi, koma ndimachitidwe olimbitsa thupi olimbitsa mutu wautali wautali. Chachikulu apa sikuti muzidzinyenga nokha, kuyesera kukweza dumbbell ndi thupi lanu lonse, koma kuphatikiza ma triceps okha pantchitoyo. Komanso, zovuta zimatha kuchitidwa kumapeto kwa crossover.
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- Kukulitsa kuchokera kumbuyo kwa mutu ndi ma dumbbells. Njira ina yosindikizira ku France. Zitha kuchitidwa zonse ndi chida chimodzi chokhala ndi manja awiri, komanso mosinthana ndi dzanja lililonse. Masewerowa ndiabwino kuchita mukakhala pansi.
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Zochita zodzipatula pamapewa
- Sungani zolumikizira mbali. Izi ndizochita zomwe zimapangitsa mapewa anu mpira. Ngati zachitika bwino, katundu yense apita kunyanja. Kuti muchite izi, yesetsani kusunga chala chaching'ono pamwamba pa chala chachikulu mukakweza ndipo musakweze ma dumbbells kwambiri, apo ayi katundu wonse angalowe mu trapezoid. Komanso, musagwiritse ntchito inertia, kukweza ndi kutsitsa moyenera.
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- Masamba oyenda modumpha kapena barbell patsogolo panu. Delta yakutsogolo ndi minofu yofunikira kwa onse okonda atolankhani pa benchi. Ndibwino kuti muziwaphunzitsa ndi ma dumbbell swings (nthawi zambiri ndi barbell) patsogolo panu. Kuti mugwire bwino ntchito "mosadukiza" osaphatikizaponso minofu yakumbuyo ndi miyendo pantchitoyo, tsamira nsana wako kukhoma - kuchokera pomwepa sudzachitanso mwina koma kukweza projectile patsogolo panu ndi kuyesetsa kwa phewa lanu.
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© Makatserchyk - stock.adobe.com
- Tsikira kumbuyo kwa delta. Mtolo wam'mbuyo waminyewa ya deltoid ndiye waukulu kwambiri, chifukwa chake muyenera kuyiphunzitsa mwamphamvu. Zilonda zitha kuchitidwa mopendekera (muyenera kupita pansi kuti mufanane ndi pansi), mutakhala pansi, mutagona m'mimba pa benchi (mbaliyo iyenera kukhala pafupifupi madigiri 30). Yesetsani kugwiritsa ntchito minofu yanu yakumbuyo. Ngati mukuswana makina, yesetsani kusunthira mapewa anu patsogolo pang'ono, kuti zikhale zosavuta kuti mugwire chidule cha ma deltas akumbuyo.
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- Tsikira kumbali, patsogolo pako kapena kupendekera mu crossover. Mitunduyi ikufanana ndi kusuntha kwa dumbbell, koma imachitika mu crossover, yomwe imakupatsani mwayi wokulitsa matalikidwe nthawi zina ndikusunga gulu la minofu yomwe ikulimbana ndi zovuta zonse.
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© Makatserchyk - stock.adobe.com
- Zimatsogolera kunyanja yakumbuyo kwa wophunzitsa agulugufe. Imachitidwa atakhala moyang'anizana ndi simulator. Mankhwalawa ayenera kukhala pamapewa. Ndikofunikanso kuyesa kugwiritsa ntchito minofu yanu yakumbuyo pang'ono momwe mungathere.
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Zochita zodzipatula kwa atolankhani
Mwaukadaulo, zochitika zonse zosindikizira zitha kukhala zoyambira, kuyambira pomwe zimachitika, kupindika / kutambasula msana ndi mafupa a mchiuno (pakupotoza) kumachitika, kapena magulu angapo amisili amakhudzidwa - atolankhani ndi miyendo (pokweza miyendo).
Komabe, pakadali pano sikofunikira - pophunzitsa atolankhani, simuyenera kulingalira za masewera olimbitsa thupi komanso odzipatula, muziyenda momwe mungamverere minofu ya rectus abdominis bwino.
