Ma Quadriceps Opambana Olimbitsa Thupi ndi Ndondomeko Yolimbitsa Thupi * Crossfit

Minofu ya mwendo ndi yayikulu kwambiri mthupi la munthu. Zochita za quadriceps zimachitidwa ndi oimira pafupifupi masewera onse amasewera. Popanda masewerawa, simungakwaniritse mphamvu, kapena kulemera, kapena kupirira kwa miyendo ndi thupi lonse. Nkhaniyi ikufotokoza mayendedwe abwino kwambiri komanso otalikirana a quadriceps a abambo ndi amai, ndikuwonetsa maphunziro a anyamata ndi atsikana.

Quadriceps Anatomy

Quadriceps (minofu ya ntchafu ya quadriceps) imaphatikizapo mitolo inayi ya minofu:

minofu yotakata kwambiri - mtolo waukulu kwambiri womwe umakhudza kuyenda kulikonse komwe kumakhudzana ndikukulitsa bondo, ndikupanga gawo loyenda la ntchafu;
Minofu yayikulu yapakatikati ("droplet") - imakhudzidwanso pakuyenda komwe kumakhudzana ndikukula mu bondo, ndikomwe kumapangitsa kuti pakhale mawonekedwe ozungulira a bondo;
Minofu yayikulu yapakatikati - yomwe ili pakati pa matabwa awiri am'mbuyomu, imagwira nawo ntchito potambasula, kuphwanya, kulumpha, kuthamanga;
minofu ya rectus - mtolo wautali kwambiri womwe umapatsa ntchafu mawonekedwe ozungulira, umakhudzidwa osati pazowonjezera zokha, komanso kupindika, malo okhawo a quadriceps omwe sanalumikizidwe molunjika ndi chikazi.

Pamlingo wina, madera onse am'magazi omwe akuwunikidwa akukhudzidwa ndi zomwe tafotokozazi. Ma quadriceps ndi omwe amachititsa kuti thupi likhale lolimba, limapatsa mwendo m'munsi mwa mawondo mawondo, kumalimbikitsa kupindika kwa mafupa a chiuno ndikukoka miyendo kumimba.

Mbali ntchito ndi quadriceps

Njira yolondola imagwira ntchito yayikulu pantchito ya quadriceps. Thanzi ndi mkhalidwe wa mawondo ndi kutsikira kumbuyo zimatengera izi. Mwa kuchimwa ndi njira yochitira masewera olimbitsa thupi, wothamangayo amasamutsira katunduyo ku magulu ena aminyewa.

Monga minofu yonse yayikulu, ma quadriceps amatenga nthawi yayitali kuti achire. Nthawi zambiri, zimakhala zopanda nzeru kuti mumuphunzitse kangapo pa sabata.... Chosankha ndi kulimbitsa miyendo iwiri ndikololedwa, koma kenako amalekanitsidwa: koyamba, amapanga quadriceps, chachiwiri, kumbuyo kwa ntchafu.

Maziko a pulogalamu yamaphunziroyo ayenera kukhala machitidwe oyambira (ophatikizika). Amapangidwa kuti akhale olimba komanso olimba, chifukwa amalemetsa miyendo ndi thupi m'njira yovuta. Mayendedwe akutali amathandizira kufotokoza minofu, kuwapatsa "kudula", atha kugwiritsidwanso ntchito kuti azimva kutentha asanayambe masewera olimbitsa thupi.

Pachifukwa ichi, mzaka zoyambirira zamaphunziro mwadongosolo, muyenera kuyang'ana pa "base". Ndipo pokhapokha, mutapeza kulemera ndi mphamvu, mutha kuyamba kugaya miyendo yanu. Izi sizitanthauza kuti oyamba kumene ayenera kunyalanyaza mayendedwe amodzi. Amafunikanso, koma choyambirira chimaperekedwa kuzofunikira. Izi zimagwiranso ntchito kwa azimayi omwe akuyesetsa kuti achepetse kunenepa komanso mawonekedwe owoneka bwino. Kusunthika koyambirira kochitidwa mosiyanasiyana ndi chinsinsi chachikulu chakuchita bwino.

Zochita za quadriceps

Mazana a masewera olimbitsa mwendo. Palibe nzeru kutchula zonse: zomwe zafotokozedwa m'nkhaniyi ndizokwanira zochuluka. Kuphatikiza apo, mayendedwe ambiri ndi kusiyanasiyana kwa zoyambira.

Zoyambira

Gawoli likufotokoza machitidwe akulu a quadriceps. Oyamba kumene amayesa kukhala kutali ndi iwo, koma popanda "maziko" paliponse.

Magulu

Ntchito yayikulu komanso "yoopsa" kwa oyamba kumene. Masamba a Barbell amagwiritsa ntchito minofu yambiri mthupi - miyendo, glutes, kumbuyo, ndi abs. Ngakhale mikono ndi mapewa amatha kulumikizidwa - popanda mizere yolimba ya mikono, ndizovuta kugwira cholembera cholemera.

Poyambirira, yang'anani pa njira yakuphera. Kukhazikika molakwika kumatha kuyambitsa mavuto ndi mawondo, kumbuyo kumbuyo ndi khosi. Kuti muchepetse kwambiri pamutu wanayi, phunzitsani ndi zolemera zochepa. Mwa kupindika ndodoyo ndi zikondamoyo, othamanga sangapewe kutenga nawo mbali mwamphamvu matako ndi kumbuyo.

Chitsanzo cha squat:

Malo oyambira (IP) - bala ili pa trapezium (mulibe pakhosi), manja amagwirizira bala ndikumata pang'ono (momwe kuthekera kumaloleza), chifuwa chiri kutsogolo, kumbuyo kuli kowongoka. Ndizoletsedwa kutchera pagululo. Mapazi amatambasula phewa, masokosi amakhala osiyana pang'ono. Kuti mulowe mu IP, muyenera kukhala pansi pa bar yomwe ili pamiyala, chotsani ndikubwerera.
Muyenera kuyambitsa squat pokoka m'chiuno. Mawondo akugwirizana ndi mapazi - simungakulunge mawondo anu mkati. Komanso yesetsani kuti musawabweretse patsogolo ndi mapazi anu.
Dzichepetseni pamalo pomwe ntchafu zanu zikufanana pansi. Pokhala wonenepa, umachita moperewera, umadzikundika mozama, umachotsa katunduyo pa quadriceps ndikukweza minofu ya gluteus kwambiri.
Mosalala, koma mwamphamvu, mukamatulutsa mpweya, bwererani ku PI. Pamwamba, mawondo akuyenera kukhalabe opindika pang'ono - ichi ndichofunikira pochepetsa chiopsezo chovulaza.

Udindo wa miyendo umatha kukhala wosiyanasiyana - kuyambira wopapatiza mpaka poyikirapo pang'ono kuposa mapewa. Ngati malingalirowa ndi otakata kwambiri, ma hamstrings amadzaza kwambiri. Mukamabisalira, mapazi satsika pansi. Mukamayendetsa, yang'anani patsogolo panu kapena pang'ono mmwamba. Izi zimathandiza kuti msana wanu ukhale wowongoka ndikuyang'ana kwambiri zolimbitsa thupi.

Kunyumba, bala limatha kusinthidwa ndi ma dumbbells. Poterepa, manja okhala ndi zipolopolo amatsitsidwa.

Mtsinje wa Barbell Front

Magulu oyang'ana kutsogolo ndi ofanana mofananira momwe bara siyiyikidwa kumbuyo, koma kutsogolo. Chifukwa cha ichi, katundu wa mitu inayi amalunjika kwambiri - matako amakhudzidwa kwambiri.

Njira:

Yendani kumtunda wazitsulo ndikuyiyika pazipinda zakutsogolo. Manja amayikidwa mopingasa, ndikuthandizira kugwiritsira ntchito barbell - iyi ndi PI.
Sungani msana wanu molunjika, khalani pansi kuti mufanane.
Bwererani ku PI.

Pazochitikazi, kusunga msana wanu molunjika kumakhala kovuta kwambiri, chifukwa chake simuyenera kupitilirapo ndi kulemera kwa projectile.

Udindo wa manja ukhoza kukhala wosiyana. Okweza ophunzitsira nthawi zambiri amakhala ndi bala ndi manja awo moyenera ngati akukankha wonyamula katundu. Kuti muchite izi, muyenera kusinthasintha, mitsempha yolimba ndikugwira mwamphamvu.

Makina osindikizira mwendo

Makina osindikizira amachotsa ntchito zakumbuyo ndi matako momwe angathere. Nthawi yomweyo, simulator imathandizira kugwira ntchito ndi cholemetsa chachikulu kuposa squats. Kuti katundu agwere pa quadriceps, muyenera kukanikiza mukamayika miyendo yanu mulifupi.

Njira yakuphera:

IP - kumbuyo ndi mutu zimakanikizidwa kumbuyo kwa pulogalamu yoyeseza, miyendo ili pafupifupi yowongoka kwathunthu ndikupumula motsutsana ndi chimango, manja akugwira mwamphamvu.
Bwerani mawondo anu kuti mupange ngodya yolondola pakati pa ntchafu zanu ndi miyendo yakumunsi.
Bweretsani miyendo ku PI.

Pamwamba, mawondo ayenera kupindika pang'ono. Izi ndizofunikira makamaka pamakina osindikizira amiyendo, chifukwa kukulitsa kwathunthu kumatha kudzaza ndi kuvulala koopsa.

Kusiyana kwa zochitikazi ndi kusindikiza mwendo umodzi. Pachifukwa ichi, kulemera kocheperako kumatengedwa.

Masewera othyola

Popeza kumbuyo pantchitoyi kumakanikizidwanso kumbuyo kwa simulator, minofu ya miyendo ya quadriceps imalandira katundu wambiri. Zochitazo ndi makina osindikizira - osati mapazi omwe akukwera, koma thupi.

Ndondomeko yakupha:

IP - kuyimirira papulatifomu, kukhazikitsa miyendo - m'lifupi mwake paphewa, thupi lowongoka, mapewa amatsutsana ndi mapilo, manja agwira.
Sinkani pansi kuti mufanane, mukumverera kuti ndinu mtolo wa ma quads anu.
Bwererani ku PI.

Osazungulira kumbuyo kwanu, dulani masokosi kapena zidendene zanu papulatifomu, ndipo wongolani mawondo anu pamwamba.

Mapapo a Barbell ndi dumbbell

Ma langenge amatha kuchitidwa mosiyanasiyana - ndi barbell, mu makina a Smith, okhala ndi ma dumbbells, akuyenda mozungulira holo ndikuima chilili. Ganizirani njira zomwe othamanga amayimirira pamalo amodzi, pogwiritsa ntchito barbell kapena dumbbells.

Njira Zamakhosi:

PI ikufanana ndi malowo mukamanyinyirika ndi bala kumbuyo.
Pitani patsogolo ndi phazi lanu lamanja. Lunge ayenera kukhala kotero kuti ntchafu ya mwendo wogwira ntchito pamalo otsika kwambiri ikufanana ndi pansi. Bondo la mwendo wakumanzere limatsala pang'ono kukhudza pansi komanso limapanga ngodya yolondola ..
Bwererani ku PI.
Sinthani miyendo - lunge ndi mwendo wanu wamanzere.

Chitani zomwezo zolimbitsa thupi. Manja okhala ndi zipolopolo pankhaniyi amatsitsidwa mthupi limodzi:

Chosavuta cha njirayi ndikuti sikuti zimakulolani kugwira ntchito ndi kulemera koyenera. Mgwirizano ndi wofooka kuposa miyendo, chifukwa chake maphunziro a barbell ndiabwino. Koma kwa amayi omwe ali ndi zolemera zochepa, ma dumbbells ndi njira yabwino. Amuna omwe amagwiritsa ntchito zomangira zamanja kapena olimba adzayamikiranso njirayi.

Magulu pa mwendo umodzi

Simungathe kupita kumalo ochitira masewera olimbitsa thupi? Squat pa mwendo umodzi. Izi ndizochita masewera olimbitsa thupi a quadriceps, omwe mungathe kutsegula miyendo yanu popanda kugwiritsa ntchito zolemera zina. Zoona, munthu sayenera kuyembekezera kuti iye adzawonjezera kukula kwa misa kapena mphamvu.

Chiwembu:

IP - yoyimirira, "yosagwira ntchito" mwendo wopitilira patsogolo.
Khalani pansi kuti mufanane ndi mwendo wina womwe watambasulidwa kuti mupange "pistol" (dzina lina lantchito iyi).
Bwererani ku PI.

Mosiyana ndi ma squat wamba, njirayi sikutanthauza kuti muziyang'ana kumbuyo. Kuzungulira pang'ono ndichizolowezi. Ndikofunika kuyimirira ndikuyesetsa kwa mitu inayi, kuchepetsa kuphatikizidwa kwa matako.

Zochita zolimbitsa thupi

Kusunthaku sikungapangitse kuti miyendo yanu ikhale yayikulu kwambiri, koma kudzakumbutsa zomwe zapezedwa ndi "base".

Kutambasula mwendo mu simulator

Ntchitoyi imakoka kutsogolo kwa ntchafu. Yoyenera kutenthetsa isanafike squat yolemera (mu mtundu wa kubwereza 15-20 ndikulemera pang'ono popanda kukana), komanso "kumaliza" kumapeto kwa kulimbitsa mwendo.

Njira:

IP - atakhala mu pulogalamu yoyeseza, kumbuyo kwake kuli kovutikira kumbuyo, miyendo imagwada pamaondo, mapazi amakhala okhazikika ndi ma roller, manja akugwira mwamphamvu.
Lungamitsani miyendo yanu pamafundo amondo.
Gwirani pang'ono pamwamba, kulumikiza ma quadriceps momwe mungathere, kenako ndikubwezeretsani miyendo yanu ku PI.

Chitani masewera olimbitsa thupi mpaka minofu yanu ipse. Maulendo ndi osalala komanso odekha, ngati mukuyipa simuyenera "kuponyera" miyendo yanu pansi, itsitseni moyenera.

Mapulogalamu ophunzitsa

Mutha kuphunzitsa ma quadriceps onse tsiku lomwelo ndi ma biceps amchiuno, kapena padera. Pali maofesi ambiri pamapazi. Nazi zitsanzo zotsatirazi (zonse ndizoyenera amuna ndi akazi):