Zochita zabwino kwambiri za TEW 6

Lamba wamapewa amawoneka osakwanira ngati minofu ya trapezius sinakule mokwanira. Kwa othamanga ena, ngakhale atakhala ochepa, trapezoid imakula molingana ndi mapewa ndi minofu yakumbuyo (njirayi imapezeka nthawi zambiri). Ena ali ndi chithunzi chosiyana - ngakhale maphunziro akuya olemera amapereka zotsatira zochepa kwambiri. M'nkhaniyi, tiwona momwe tingaphunzitsire bwino gulu la minyewa ili ndi masewera olimbitsa thupi a trapezius omwe ndi othandiza kwambiri.

Anatomy ya trapezius minofu

Trapezoid ili kumtunda kwakumbuyo ndipo imagwirizana ndi minofu ya khosi kuchokera pamwamba. Zowoneka, zitha kugawidwa m'magulu atatu:

1. Pamwamba - moyandikana ndi khosi, ali ndi udindo wokweza mapewa.
2. Wapakati - pakati pa masamba amapewa, amatenga nawo mbali pokweza masamba amapewa.
3. M'munsi - m'munsi mwa masamba amapewa, ndi omwe amachititsa kuti mafupa am'mapewa azitsika.

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Ntchito zazikuluzikulu za trapezium ndi izi: kuyenda kwamapewa mozungulira komanso mozungulira, kupendeketsa mutu kumbuyo, komanso kukweza masamba amapewa.

Kuyika trapezoid pamalo abwino ndikofunikira kwa wothamanga aliyense. Izi ziwonjezera mphamvu zanu pakuchita masewera olimbitsa thupi, kuchepetsa kupsinjika kwamafupa ndi mitsempha, kuchepetsa kupindika kwa msana m'chiuno cha khomo lachiberekero ndikuchepetsa chiopsezo chovulala ndi kuvulaza lamba lonse lamapewa.

Malangizo ophunzitsira

• Shrugs amawerengedwa kuti ndi njira yabwino kwambiri yopangira trapezoid, koma othamanga ambiri amawachita molakwika. Simungathe kuphatikiza ma biceps ndi mikono yakutsogolo. Zingwe za Carpal zimathandiza kuthana ndi izi bwino. Zigongono ziyenera kutambasulidwa mokwanira panjira yonseyo, ndiye kuti katunduyo adzagwa moyenera pa trapezoid.
• Musagwiritse ntchito kwambiri kulemera ntchito. Mukamapanga minofu ya trapezius, ndikofunikira kwambiri kuti mugwire ntchito matalikidwe athunthu ndikumva kupindika kwa minofu kumtunda, ndikuchedwa kwa masekondi 1-2.
• Osakanikizira chibwano chanu pachifuwa mukamachita miseche. Izi zimawonjezera kupanikizika kwa msana ndipo zimatha kubweretsa kuvulala.
• Mawotchiwo amakonda kupopera. Kuti "mutseke" bwino minofu imeneyi ndi magazi, gwiritsani ntchito ma supersets, kuphatikiza zopukutira zamtundu uliwonse ndizosuntha zomwe zimaphatikizaponso mapewa, mwachitsanzo, ndi chikoka chaching'ono. Njira ina yowonjezeretsa kukula ndikuchita madontho kumapeto kwa gawo lililonse: kuchepetsa kulemera kwanu ndikugwiranso ntchito imodzi kapena ziwiri ndi kulemera kopepuka.
• Misampha ndi gulu locheperako; ndikwanira kuphunzitsa kamodzi pa sabata. Yiphatikize bwino ndi kubwerera kumbuyo kapena phewa. Pofuna kuti lamba wanu wonse ukhale wowoneka bwino, musaiwale kupereka chidwi chokwanira pamisempha yanu komanso minofu ya m'khosi. Mukawona kuti ma trapeziums adayamba kupitilira mapewa pakupanga chitukuko, zomwe zimawoneka bwino zimapangitsa kuti chiwerengerocho chikhale chocheperako m'chiuno chamapewa, ingosiya kuchita masewera olimbitsa thupi a gulu lamtunduwu.
• Kulimbitsa misampha kuyenera kukhala kwakanthawi koma kwakukulu. Monga lamulo, kuchita masewera olimbitsa thupi amodzi kapena awiri ndikwanira kuthana ndi gulu la minofu ili. Kusintha kosiyanasiyana pakati pa kulimbitsa thupi kulikonse ndikuchita mosiyanasiyana, ndiye kuti mupita patsogolo mwachangu.
• Onetsetsani momwe mukukhalira. Nthawi zambiri, kuweramira mu khomo lachiberekero ndi thoracic msana sikuloleza maphunziro athunthu. Wothamanga sangathe kuyendetsa kayendetsedwe kake mokwanira ndikumva kupindika kwa minofu.
• Phunzitsani pang'ono. Kuwongolera minofu ya trapezius kumapangitsa kuti magazi aziyenda bwino m'minyewa ya khosi komanso msana wonse. Izi ndizodzaza ndi kukakamizidwa kwamphamvu, mutu ndi chizungulire.
• Shrugs samakhudza kusinthasintha kwa mafupa amapewa pamwamba pake. Pazifukwa zina, othamanga ambiri achichepere amachimwa izi. Mukamagwiritsa ntchito kulemera kwambiri, kusinthaku kumasandulika imodzi mwazinthu zowononga kwambiri pamakutu ozungulira paphewa panu. Njira yolondola yakuyenda ikutanthauza kukweza ndi kutsitsa kulemera kwake mundege yomweyo; sipayenera kukhala mayendedwe akunja.

Zochita zabwino kwambiri zamagetsi

Tsopano tiyeni tiwone masewera olimbitsa thupi omwe angakuthandizeni kuwonjezera kulimbitsa thupi kwanu kwa trapezius.

Barbell shrug

Barbell shrugs ndiye njira yayikulu yochitira masewera olimbitsa thupi. Gawo lawo lakumtunda limagwira makamaka pano, popeza kukweza bala kuli patsogolo panu. Kusunthaku kuyenera kukhala matalikidwe, ngati kuti pamalo apamwamba mukuyesera kufikira makutu anu ndi mapewa anu. Mukuyenda uku, mutha kugwira ntchito ndi kulemera kwakukulu kokwanira, kuti mumve bwino kutambasula kwa minofu kumapeto kwenikweni. Gwiritsani ntchito zomangira ndi lamba wothamanga ngati kuli kofunikira.

Gwiritsani ntchito sing'anga paphewa-mulifupi kupatula kuti mapewa anu asagwire ntchito. Mukakweza, ikani bala pafupi kwambiri ndi thupi ndikuchepetsa chinyengo - njirayi siyitsogolera ku china chilichonse kupatula kukulitsa chiwopsezo chovulala. Njira ina ndi shrugs ku Smith.

Dumbbell Zoyipa

Dumbbell Shrugs ndimasewera olimbitsa thupi apamwamba. Tikulimbikitsidwa kuti musamagwiritse ntchito zolemera zochepa pano, koma onaninso zambiri, kuti muthe kukwanitsa kupopera mwamphamvu (kudzazidwa kwamagazi).

Popeza pantchitoyi manja amasandulika chimodzimodzi, mikono yakutsogolo imagwira nawo ntchitoyo. Chifukwa chake, onetsetsani kuti manja anu ali owongoka komanso osapindika. Kenako mudzakweza ma dumbbells ndi kuyesetsa kwa ma trapezoid, osati manja anu. Muthanso kugwiritsa ntchito zomangira paphewa.

Kuti musinthe ma dumbbell kuti azichita masewera olimbitsa thupi pakatikati komanso pansi, khalani pa benchi ndikutsamira pang'ono:

Izi zisintha vekitala ndipo mudzabweretsa masamba amapewa pamwamba. Chifukwa cha izi, katundu wambiri amapita pakati ndi kumunsi kwa minofu ya trapezius.

Zinyalala mu simulator

Pachithunzichi mufunika malo apansi ndi ndodo yayikulu. Kuyika msana wanu molunjika, kukokera mapewa anu mmwamba ndi kumbuyo pang'ono. Ma biomechanics oyenda amasiyana ndi mayendedwe am'mabwinja a barbell. Mukakoka mapewa anu kumbuyo, mumayika gawo lapakati la trapezium ndi mitolo yam'mbuyo yaminyewa yambiri. Izi zipangitsa kumbuyo kwakumaso kuwoneka kokulirapo komanso kophulika. Kuphatikiza apo, chida cha wophunzitsa chipika chimakonzekeretsa kutambasula kwamphamvu kwa minofu pamalo otsika kwambiri, zomwe zimangowonjezera kuchita bwino kwa ntchitoyi.

Manyowa okhala ndi bala kumbuyo

Uku ndikulimbitsa thupi kwakukulu pamisampha yapakati komanso yotsika. Sioyenera kwathunthu kwa oyamba kumene, chifukwa imafunikira minofu yolimba komanso kutambasula phewa.

Kuti zitheke, ntchitoyi ikulimbikitsidwa kwa makina a Smith. Pansi pake, pumulani pang'ono minofu yonse ya lamba wamapewa kuti muchepetse batalo momwe mungathere. Koma musaiwale kusunga lumbar msana molunjika bwino. Mukayandikira kumbuyo kwanu mumabweretsa barbell mukamakweza, misampha imagwira ntchito molimbika. Malo akutali kwambiri azipanikiza kwambiri kunyumba zakumbuyo zakumbuyo.

Yopapatiza Gwirani Barbell Row

Mzere wazitsulo mpaka pachibwano ndizochita zolimbitsa thupi momwe misampha ndi mapewa zimagwirira ntchito. Pochita izi, ndikofunikira kutenga malo opapatiza okwanira ndikusunga chigongono pamwamba pa dzanja, ndiye kuti mutha kugwira ntchito matalikidwe athunthu ndikukweza gawo lonse la minofu ya trapezius. Mukamapita mokulira, katundu umapita kwambiri ku deltas yapakati.

Zochita zina: Smith Row kupita pachibwano ndikugwira mopapatiza, Mzere wazolumphira ziwiri kupita pachibwano ndikugwira mopapatiza, Kettlebell Row kupita pachibwano.

Kutha

Chidule cha masewera olimbitsa thupi sichingakhale chokwanira osanenapo zakufa. Ngakhale kusiyanasiyana kwake sikofunikira kwenikweni, kaya ndi kwachikale, sumo, mzere womata, mzere waku Romanian kapena dumbbell. Pochita izi, kulibe katundu wolimba pagulu la minofu yomwe timachita nayo chidwi, koma misampha imakhala yolimba kwambiri munjira yonseyi. Ochita masewera olimbitsa thupi amagwira ntchito zolemera kwambiri pazochitikazi, izi zimakonzeratu kukula kwa misampha. Chifukwa chake, ndi ma powerlifters omwe nthawi zambiri kuposa ena amatha kudzitama ndi maukonde osangalatsa, ngakhale osachita masewera olimbitsa thupi pagulu lamtunduwu.

Komanso, trapezoid imanyamula gawo la katunduyo pochita zokoka zilizonse zosanjikiza pakulimba kwa msana: barbell kapena dumbbell kukoka mozungulira, T-bar, malo otsika ndi ena, komanso mukamagwiritsa ntchito zolumikizira zowongoka (zokoka, zotchinga chapamwamba, ndi zina zambiri). ). Mwanjira ina, katunduyo amagwera pa trapezium panthawi yazolimbitsa thupi zambiri za minofu ya deltoid, mwachitsanzo, kusambira ndi ma dumbbells ataimirira, atakhala kapena kuwerama, kukoka bala mpaka pachibwano ndikumagwira mwamphamvu, kulanda mikono mu simulator kupita kunyanja yakumbuyo, ndi ena.

Pulogalamu yophunzitsa minofu ya Trapezius

Palibe kusiyana kwakukulu pakati pa magwiridwe antchito a trapeze panthawi yopezera minofu ndi kuyanika. Zochita zonse (kupatula zakufa) ndizosiyana, ndipo zitha kugwiritsidwa ntchito nthawi iliyonse yamaphunziro.

Kuphunzitsa trapezoid pamalo ochitira masewera olimbitsa thupi ndichinthu chosavuta. Pezani zolimbitsa thupi zingapo zomwe zingakuthandizeni ndikusintha magwiridwe antchito anu mosiyanasiyana pogwiritsa ntchito njira zosiyanasiyana. Monga kalozera, gwiritsani ntchito chithunzichi:

Kuti muphunzitse bwino misampha kunyumba, zida zochepa ndizokwanira: ma barbells kapena ma dumbbells. Chitsanzo cha masewera olimbitsa thupi kunyumba ndi awa:

Ochita masewera ambiri amaphunzitsanso ma trapeziums pazitsulo zopingasa ndi mipiringidzo yofananira, ndikutsanzira paphewa. Kusunthika kumeneku kumakhala kokhazikika, matalikidwe ake ndi ochepa, ndipo zidzakhala zovuta kumva ntchito yokhayokha yama trapezoid mwa iwo. Komabe, mutha kuyesayesa kulimbitsa mphamvu ngati mulibe mphamvu zolemera.

Onerani kanemayo: Bambo wina wamwalira pachingololo ndi Hule, Nkhani za mMalawi (Mulole 2025).