Zochita zowonera: kuwunikiranso zabwino kwambiri komanso zothandiza kwambiri * Crossfit

Kukula kwa minofu ya pectoral (pectoral) ndikofunikira pakuphunzitsa wothamanga aliyense. Chinthu chachikulu ndichakuti munthu samazigwiritsa ntchito tsiku lililonse chifukwa cha mawonekedwe amachitidwe amakono. Chifukwa chake, mchipinda chophunzitsira, kupopa minofu ya pectoral ndichinthu chofunikira kwambiri: popanda machitidwewa, ndizosatheka kupanga thupi logwirizana.

Anatomy wamba

Chifuwacho chimakhala chophatikizika cha minofu yayikulu komanso yaying'ono. Kukula kwake, amakhala chachiwiri kumbuyo ndi miyendo. Chifukwa chake, zolimbitsa thupi zaminyewa ya pectoral zimaphatikizidwa ndi atatu am'munsi mwa golide.

Kapangidwe kameneka kamatanthauza kugawa m'magulu akulu awiri (pectoralis akulu ndi ang'ono) ndi zina zambiri (coracohumeral, anterior dentate, etc.), zomwe zimagawika m'magawo:

pamwamba pa chifuwa;
pakati;
pansi.

Palinso magawano owonjezera okhala ndi minofu yakunja ndi mkati ya chifuwa, koma awa ndi magawo osiyana okha a mnofu umodzi - pectoralis wamkulu.

Ndi masewera olimbitsa thupi amodzi, ndizosatheka kukwaniritsa kupopera koyenera komanso kukongoletsa kwamaso... Ntchito ya akatumba onse aang'ono ndi akulu mgululi ndikubweretsa dzanja m'thupi, kulisandutsira mkati.

Zolakwitsa zamaphunziro

Zochita pachifuwa zatchuka kwambiri chifukwa chothandiza. Koma nthawi yomweyo, anthu amapanga zolakwika zomwe zimalepheretsa kukula kwa gululi:

Cholakwika # 1. Mtundu wa masekeli. Ngakhale kuti minofu ya pectoral imayankha bwino kugwira ntchito ndi zolemera zazikulu, ndibwino kukumbukira kuti m'zochita zonse zoyambira gawo labwino la katundu limatengedwa ndi ma triceps ndi ma deltas. Chifukwa chake, ndibwino kulimbitsa pachifuwa ndi njira yabwino komanso zolemera zochepa.
Cholakwika # 2. Kugwiritsa ntchito makina osindikizira okha. Pachikhalidwe chimawerengedwa kuti ndi njira yabwino kwambiri yolimbitsira minofu ya sternum. Komabe, izi sizowona. Momwemo, onjezerani ndi masanjidwe ndipo onetsetsani kuti mukugwira ntchito pamabenchi okhala ndi malo otsetsereka osiyana.
Cholakwika nambala 3. Kumenya. Zimakuthandizani kukweza zolemera mosavuta ndipo, moyenera, mumachita mobwerezabwereza. Komabe, pakamenyedwa, chinthu chomwe chimakakamiza chimachepetsa kupsinjika kwa minofu ya m'matumbo ndikuwonjezera chiopsezo cha kupindika ndi kuvulala.
Cholakwika # 4. Ophunzitsa ndi zofooka. Ophunzitsa amakhala ndi mayendedwe achilengedwe, ambiri amawawona ngati osagwira ntchito. Izi sizoona. Mukamagwira ntchito moyenera pa ma simulators, mutha kusintha magwiridwe antchito am'magulu okhazikika kapena kuyang'ana chidwi chanu pamtengo wosiyana. Achite pambuyo pa makina osindikizira, koma isanafalikire.
Cholakwika # 5. Kuphunzitsa kupatukana ndi nsana kapena miyendo. Zoyambira zitatu "ben-dead-sit" ndizoyenera kokha kupeza zisonyezo zoyambira kapena maphunziro mu powerlifting. Ngati pakufunika kuti payokha mugwire ntchito pamatumba am'mimba, kutopa kwathunthu komwe kumapezeka chifukwa chakufa ndi imvi sikungalole kuchita masewera olimbitsa thupi pachifuwa moyenera. Njira yabwino kwambiri ndikuphatikiza ndi ma triceps kapena ma biceps.

Zolimbitsa thupi

Ochita masewera amakonda kupopa minofu yawo ya m'matumbo, chifukwa amawapangitsa kukhala olimba komanso olimba. Ichi ndichifukwa chake pazaka zakukhalapo kwamasewera akatswiri, zochitika zambiri zakhala zikuwoneka chifukwa chopopera minofu ya pectoral. Deta ya anatomical imakupatsani mwayi wopopera ma pectorals kunyumba komanso kumalo ochitira masewera olimbitsa thupi, chifukwa choti minofu imeneyi imangokhala gulu lotsalira.

Kuti mumvetsetse momwe mungachitire zolimbitsa thupi molondola kwa minofu ya pectoral, tidzagawa m'magulu akulu. Izi zikuthandizani kuti muziyang'ana pa luso ndikufotokozera mfundo zomwe gulu la minofu limagwirira ntchito bwino.

Chifuwacho chimapopedwa pogwiritsa ntchito magulu otsatirawa:

Makina osindikizira.
Zolemba.
Kulumikizana / zambiri.
Kankhani mmakona osiyanasiyana, kuphatikiza pazitsulo zosagwirizana.

Onetsani

Zochita atolankhani ndizo maziko a chifuwa. Zochita izi ndizofunikira chifukwa cha kuchuluka kwamafundo olowa nawo pantchitoyi. Kodi muyenera kuyang'ana chiyani mukamagwiritsa ntchito mabere anu?

Udindo wamanja. Kuchepetsa mikono, ndikumakweza katundu pamatopewo. Ngati mikono yayikidwa kwambiri, katunduyo amasamutsidwa kupita kumtunda wakunja ndi madera akunja a minofu ya pectoral. Njira yabwino kwambiri ndikugwiranso masentimita 15-20 kuposa mapewa.
© Makatserchyk - stock.adobe.com
Udindo wa benchi. Kutalika kwa malingaliro kumadalira kuti ndi chifuwa chiti chomwe chiti chikwaniritsidwe. Koma osapanga kupendekera kopitilira muyeso, chifukwa pamene kupendekera kupitilira madigiri a 45, chifuwa chimazimitsidwa panthawiyi, ndipo malo ake amatengedwa ndi ma deltas akutsogolo.
© Makatserchyk - stock.adobe.com

© Makatserchyk - stock.adobe.com
Udindo wamthupi. Simuyenera kugwira ntchito yonyamula. Kutaya pang'ono kwachilengedwe ndikololedwa. Masamba amapewa ayenera kusonkhanitsidwa pamodzi.

Njira Yowonjezera ya Bench Press:

Mugone pabenchi kuti mapazi anu azipumirabe bwinobwino zidendene mbali zonse.
Tengani barbell kapena dumbbells.
Pewani pulojekitiyi pang'onopang'ono, kuyesera kuti muziika patsogolo pamapewa.
Musapinde khosi kapena kukweza mlatho. Izi sizowopsa zokha, komanso zimatsitsimutsa katunduyo pachifuwa, pafupifupi ndikusamutsira ku deltas.
Mosalala komanso mosamala, kutsitsa chidutswa mpaka chikhudze pachifuwa, ndi ma dumbbells mpaka kumapeto kwa matalikidwe, finyani projekitiyo.
Mukamafinya projectile, musatambasule manja anu - izi zidzatsitsa katunduyo pamatopewo, ndipo chifuwa chidzagwira ntchito panjira yonse osapumira.

Mbali yofunika: ngati muli ndi mavuto, musakhale pa benchi kukanikiza.

Tiyeneranso kutchula chosindikizira cha benchi mu zoyeserera. Monga tanenera kale, mu pulogalamuyi ndi bwino kuziyika pambuyo pa makina osindikizira, koma asanachitike. Njirayi ndi yofanana, malo osiyana okha a thupi - atakhala:

Ndikofunikira kusintha kutalika kwa mangani kuti mugogomeze pachifuwa chapakati kapena chapamwamba.

Zokankhakankha

Kankhani ndi zofananira zapa benchi. Mfundozo ndizofanana pamachitidwe onse awiriwa.

Cholinga cha kuphunzira kwa mitolo ya minofu yamatumbo chimadalira momwe thupi limakhalira. Kusiyana kokha ndikuti mukamagwira ntchito ndi thupi lopendekeka m'mwamba, gawo lina la "limadyedwa" ndi miyendo - izi zimachitika chifukwa cha kuchepa kwa kulemera komwe kumafunikira kuti ifinyidwe. Chifukwa chake, njirayi imagwiritsidwa ntchito nthawi zambiri ndi azimayi. Pankhani yochepetsetsa ya thupi, zinthu zimakhala zosiyana - zovuta zakukankhira kumawonjezeka kwambiri, ndipo kutsindika kumasunthira pachifuwa chapamwamba.

Pafupifupi mikono, iyenera kukhala yayikulu kuposa mapewa, yofanana ndi pochita makina osindikizira ndi barbell.

Njira yakuphera:

Tengani bodza.
Pepani, tsitsani minofu ya pectoral. Zitsulo ziyenera kufalikira kumbali, osati kumbuyo.
Yendani ndi gulu lokakamiza. Manja nawonso safunika kutambasulidwa kwathunthu.

Mabala

Zipsera ndizofunikira zolimbitsa thupi komanso zimathandizira kutsitsa kwa benchi.

Njira yakupherayi ndiyosavuta kwambiri, koma pali mfundo zomwe zimafunikira chidwi:

Ndi bwino kukwera mipiringidzo yosagwirizana kuchokera kulumpha: ndikuchedwa kukwera, mayendedwe ambiri sangakhale achilengedwe, ndipo chiwopsezo chovulala chidzawonjezeka. Ndibwino ngakhale mutakhala ndi mayimidwe omwe mutha kuyamba nawo mosavuta.
Osatambasula minofu yanu. Kupita mozama kwambiri, mumatha kuvulaza mitsempha, yomwe siyikulolani kuti mukhale ndi mphamvu zolimbitsa thupi.
Thupi liyenera kupendekera patsogolo pang'ono ndikukhalabe momwemo munjira yonseyi. Simusowa kutambasula manja anu mpaka kumapeto. Zitsulo ziyenera kufalikira.

Makalabu ambiri olimbitsa thupi ali ndi mphunzitsi wapadera - gravitron, yemwe amakulolani kukankhira pazitsulo ndi cholemera, kuti izi zitheke:

Njirayi ndi yabwino kwa amayi ndi oyamba kumene.

Zambiri ndi zingwe

Crossover ndi Peck-Deck ikutambasula, kutembenuka kwa manja ndiyo njira yabwino yoganizira minofu yanu pachifuwa osagwiritsa ntchito magulu ena. Popeza kuti izi ndizochita kudzipatula, ndibwino kuziyika kumapeto kwa kulimbitsa thupi kwanu.

Kapangidwe ka zopumira ndi kuchepetsedwa kwa manja mu simulator ndizofanana. Ndikofunika kuti muzichita zolimbitsa thupi ndi ma dumbbells chifukwa cha matalikidwe omasuka, omwe amakupatsani mwayi wolimbitsa minofu ndikutambasula. Koma simukusowa kuti mutengeke ndikuchita izi kudzera mukumva kuwawa, kufalitsa ma dumbbells pamtunda woyenera.

Ndi chidziwitso mu crossover, mutha kusunthira kuyang'ana pakati ndi pachifuwa chapansi:

Kapena pamwamba:

Izi ndi njira ina yolumikizira waya, mutha kusintha machitidwe awa sabata iliyonse:

Imani kumbali

Izi ndizolimbitsa thupi zolimbitsa thupi zomwe zimagwira bwino ntchito yamitsempha yamkati yam'mimba ndi serratus. Tikulimbikitsidwa kuti tichite pambuyo pofinya ndikufalikira, chifukwa ma lats akadya gawo lalikulu.

Njira yopangira ma pullovers ndi yosavuta momwe ingathere:

Tengani dumbbell ndikugona nayo pa benchi kapena kuwoloka iyo.
Manja opindika, tengani dumbbell mozama kwambiri kumbuyo kwa mutu.
Pogwiritsa ntchito kayendedwe kokha paphewa, tambasulani chingwecho kuchokera kumutu kupita ku thupi, osapindika.

Pulogalamu yophunzitsa

Ndi bwino kuphunzitsa minofu ya pectoral magawo angapo. Gwiritsani ntchito pulogalamu yanu yolimbitsa thupi gawo lililonse. Momwe mungapangire minofu ya sternum popanda kuvulala ndipo mwachangu momwe tingathere, tikambirana pansipa.

Pulogalamu nambala 1 - asanaphunzitsidwe (kunyumba)

Ngati simunayambe mwachita nawo masewera olimbitsa thupi ndipo simulimbitsa thupi, ndibwino kuti mupereke mwezi umodzi kapena iwiri homuweki. Monga momwe zimakhudzira kukweza kwa kettlebell, machitidwe odziyimira pawokha amakonzekeretsa mitsempha ndi minyewa yamavuto omwe akubwera. Kuphatikiza apo, kugwira ntchito ndi kulemera kwanu kumachepetsa chiopsezo chovulala.

Pulogalamu yodziwika:

Zolimbitsa thupi	Chiwerengero cha njira zobwerezabwereza
Kankhani ndi mikono yayikulu	4x10-15
Kankhani ndi kupendekera kwa thupi	4x8-12
Zoyendetsa Plyometric	4x8-12
Kankhani ndi kupendekera kwa thupi	3 mpaka pazipita

Pulogalamu yachiwiri - kugawanika "pachifuwa + triceps"

Mukamapita kukacheza koyamba masewera olimbitsa thupi, oyamba kumene ayenera kuphunzitsa molingana ndi dongosolo la fullbadi, thupi lonse likapopa tsiku limodzi. Pambuyo pa miyezi ingapo, ndikuwonjezeka kwa magwiridwe antchito, mutha kusinthana kuti mugawane - magawano am'magulu masana masana. Pachifukwa ichi, chifuwa nthawi zambiri chimaphatikizidwa ndi ma triceps, chifukwa imagwira ntchito pafupifupi pafupifupi zonse pachifuwa.

Zolimbitsa thupi	Chiwerengero cha njira zobwerezabwereza
Bench atolankhani atagona pa benchi yopingasa	4x12,10,8,6
Makina osindikizira a Dumbbell atagona pabenchi yoyenda	4x10-12
Kusambira pazitsulo zosagwirizana	3x12-15
Kukhazikika kwa benchi	3x12
Makina osindikizira a ku France	4x12
Mzere wa Crossover ndi Triceps Rope	3x15

Nambala 3 - pulogalamu yapadera pachifuwa

Njira kwa othamanga odziwa bwino omwe amapereka tsiku limodzi pagulu lililonse laminyewa.

Zolimbitsa thupi	Chiwerengero cha njira zobwerezabwereza
Bench atolankhani atatsamira benchi	4x10-12
Makina osindikizira a benchi ya Dumbbell	4x10-12
Kuviika ndi kulemera owonjezera	3x10-12
Onetsetsani mu simulator	3x12
Zambiri mu crossover	3x15

Zotsatira

Pomaliza zokambiranazi pazochita zolimbitsa thupi kutulutsa minofu ya pectoral, tazindikira kuti maziko ake sangachotsedwe. Koma sitikulangiza kuti tizigwiritsa ntchito benchi pokha. Njira yabwino kwambiri ndikusinthira ndi atolankhani pa benchi yosunthira madigiri 30 mmwamba / pansi.