Anthu sakonda kusuntha miyendo yawo. Chifukwa chachikulu ndichakuti ndi gulu lalikulu kwambiri laminyewa lomwe limafunikira kulimbikira kwambiri kuti lichite masewera olimbitsa thupi. Nthawi yomweyo, miyendo ndiye njira yofunikira kwambiri yolimbikitsira njira za anabolic, kuphunzitsidwa kwawo mwamphamvu kumapangitsa kuti thupi likhale ndi nkhawa yayikulu.
Ochita masewera ambiri mwina adakhalapo ndi chizungulire chomwe chimawalepheretsa kuyenda tsiku lotsatira atamaliza maphunziro. Ululu umatanthauza kuti wapatsa miyendo yanu nkhawa zokwanira kukula / kuonda / kulimba. Ngati mukufunitsitsa kugwira ntchito m'munsi mwanu, ndikofunikira kudziwa masewera olimbitsa thupi omwe mungagwiritse ntchito bwino.
Pang'ono pathupi la miyendo
Musanasankhe masewera olimbitsa thupi, muyenera kuphunzira momwe amapangidwira. Monga magulu ena akulu akulu, miyendo imapangidwa ndimagulu angapo akulu akulu ndi ang'onoang'ono. Sizingakhale zomveka kuti titsegule timagulu tating'onoting'ono tating'onoting'ono, chifukwa amatenga nawo gawo pazolimbitsa thupi ndipo samayankha kutchinjiriza katundu.
Ponena za magulu akuluakulu a minofu, amagawidwa m'magulu otsatirawa:
- Minofu ya ntchafu. Awa ndi ma quadriceps femoris, hamstrings, adductors ndi obera ntchafu. Ndi minofu imeneyi yomwe imasankha momwe glutes idzawonekere pambuyo pa masewera olimbitsa thupi.
- Minofu ya mawondo. Uku ndiko kumbuyo kwa ntchafu ndi quadriceps. Onse ali ndi udindo wopita ndikutambasula mwendo poyenda.
- Minofu ya kumwendo. Ndi mwana wa ng'ombe ndi yekhayekha. Amakhalanso ndi minofu yotsutsana, yomwe imayambitsa kusuntha zala, koma maphunziro awo ndiosayenera.
Kuzindikira kuti ndi minofu iti yomwe imagwira ntchito zolimbitsa thupi ndikofunikira makamaka kwa amayi: posankha zolimbitsa thupi zolimbitsa minofu yamiyendo, ndizosavuta kupanga mawonekedwe am'deralo.
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Malangizo ophunzitsira
Mosiyana ndi minofu ya pectoral ndi kulimba kumbuyo, miyendo yathu imagwira ntchito pafupipafupi, chifukwa chake amafunikira njira yapadera yophunzitsira kukula.
- Kumbukirani, miyendo yanu imagwiritsidwa ntchito mobwerezabwereza, chifukwa chake muyenera kuyambiranso pang'ono ndikulemera kwambiri.
- Onetsetsani malo a masokosi anu. Ngati ndi kotheka, gwiritsani ntchito matabwa kuti muwonjezere katunduyo. Malingana ndi malo a zidendene ndi zala, katundu wochita masewera olimbitsa thupi omwewo akhoza kukhala osiyana kwambiri.
- Kumbukirani lamuloli: choyamba - zoyambira, kenako - zotetezera.
- Miyendo sayenera kuphunzitsidwa bwino kangapo pa sabata.
- Samalani ndi ng'ombe zanu nthawi yomweyo. Popeza amatenga nawo mbali pazoyeserera zonse zofunikira, amafunikira kulimbikitsidwa kuchokera koyambirira, apo ayi sangakule konse.
- Musaiwale za zolakalaka. Chifukwa chakuchotsa zakufa patsiku la miyendo, othamanga ambiri amakhala ndi zotupa zam'mbuyo kumbuyo.
Zolimbitsa thupi
Mosiyana ndi minofu yakumbuyo kapena pachifuwa, zolimbitsa thupi za miyendo ziyenera kuphatikiza zolimbitsa thupi zomwe ndizosiyana kwambiri ndi zimango. Ndikofunika kupatula kutsogolo kwa miyendo ndi kumbuyo kwa ntchafu, ndikuwonetsetsa kwambiri ana amphongo. Tiyeni tiwone masewera olimbitsa thupi othandiza kwambiri.
| Chitani masewera olimbitsa thupi | Gulu lalikulu la minofu | Gulu lowonjezera la minofu | Katundu mtundu |
| Ellipsoids | Quadriceps chikazi | Quadriceps ndi soleus | Cardio |
| Cholinga cha King | Kumbuyo kwa ntchafu | Ma Quadriceps ndi ma hamstrings | Zoyambira |
| Kukoka kwa Sumo | Kumbuyo kwa ntchafu | Ma Quadriceps ndi ma hamstrings | Zoyambira |
| Kupinda mwendo mu simulator | Biceps a m'chiuno | – | Kuteteza |
| Kubweretsa miyendo palimodzi pa simulator | Ntchafu yamkati | – | Kuteteza |
| Kukulitsa kwa miyendo pa wophunzitsira | Ma Quadriceps | – | Kuteteza |
| Kukweza miyendo mbali mbali pa simulator | Ntchafu yakunja | – | Kuteteza |
| Gwiritsani ntchito wokwera pa simulator | Biceps a m'chiuno | Hamstrings + soleus + quadriceps + nyundo | Cardio |
| Chingwe cholumpha | Quadriceps chikazi | Ng'ombe ndi quadriceps | Cardio |
| Kuyenda kwa mlimi | Quadriceps chikazi | Quadriceps ndi soleus | Zoyambira |
| Magulu akuluakulu amiyendo | Minofu ya ntchafu | Ma Quadriceps | Zoyambira |
| Mfuti squat | Ma Quadriceps | Quadriceps chikazi | Zoyambira |
| Zokwera mbedza | Quadriceps chikazi | Ma Quadriceps | Zovuta |
| Mgulu Wamapazi a Barbell | Ma Quadriceps | Minofu yonse ya ntchafu | Zoyambira |
| Zoyambira kutsogolo | Ma Quadriceps | kumbuyo kwa ntchafu | Zoyambira |
| Anakhala Mwana wa ng'ombe Akukweza | Fulonda | ng'ombe | Kuteteza |
| Ng'ombe Imakulira Mumakina Osindikizira | Fulonda | ng'ombe | Kuteteza |
| Ng'ombe Yolemera Imakwera | Mwana wa ng'ombe | Fulonda | Kuteteza |
| Kugwidwa kwa miyendo yolunjika pa wophunzitsira | Biceps a m'chiuno | kumbuyo kwa ntchafu | Kuteteza |
| Amwalira | Kumbuyo kwa ntchafu | Ma Quadriceps ndi ma hamstrings | Zoyambira |
| Climber | Ma Quadriceps | Hamstrings + soleus + quadriceps + nyundo | Cardio |
| Makina osindikizira mwendo | Ma Quadriceps | Kumbuyo kwa ntchafu | Zovuta |
| Tsitsi lakuda kwambiri | Ma Quadriceps | Quadriceps chikazi | Zoyambira |
| Kutengeka | Quadriceps chikazi | Mitsempha yobwerera kumbuyo | Zovuta |
| Kutuluka kunja | Kumbuyo kwa ntchafu | Hamstrings + soleus + quadriceps + nyundo | Cardio |
| Magulu ampweya | Ma Quadriceps | Quadriceps chikazi | Zoyambira |
| Phunzitsani njinga | Quadriceps chikazi | Quadriceps ndi soleus | Cardio |
| Burpee | Quadriceps chikazi | Hamstrings + soleus + quadriceps + nyundo | Cardio |
| Kuthamanga pa chopondera | Mwana wa ng'ombe | Hamstrings + soleus + quadriceps + nyundo | Cardio |
Zoyambira
Kuchita masewera olimbitsa thupi nthawi zambiri kumakhudza ntchito zolemetsa. Mndandanda wazoyeserera zofunikira pakupopera uli ndi zinthu ziwiri zokha.
Kuteteza
Zochita mwendo wopatula kwawokha zimagwiritsidwa ntchito ndimakina kuti akwaniritse magulu amitsempha omwe akutsalira. Izi zikuphatikiza:
- Makina osindikizira mwendo.
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- Kutengeka.
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- Anakhala Sock Kwezani.
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- Kuswana ndikubweretsa miyendo pambali pa simulator.
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- Kupindika / kukulitsa kwa miyendo pa simulator.
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Zochita za holo
Zochita zolimbitsa miyendo siziyenera kukhala ndi ntchito zoyambira kapena makina achikale. Lero m'maholo muli zipolopolo zambiri zamatenda omwe amalimbitsa miyendo bwino.
- Wokwera. Makina olimbitsa thupi momwe muyenera kukweza kulemera kwanu ndi miyendo yanu. Chofunikira pakapangidwe kake ndi katundu wotetezera kokha paminyewa yama gluteal.
- Climber. Kuphatikiza kwa stepper ndi treadmill. Zimayerekezera bwino kukwera masitepe okwezeka.
- Chitani njinga. Wophunzitsa wamkulu wogwiritsa ntchito minofu ya ntchafu.
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- Ellipsoids.
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Zochita Panyumba
Zochita pamiyendo kunyumba ndizosiyana. Mosiyana ndi minofu yakumbuyo, miyendo imatha kupopa popanda zida zapadera, chifukwa mayendedwe ake ndi achilengedwe mthupi.
Mwachitsanzo, mtolo wosavuta wazoyeserera zapakhomo zitha kukhala zothandiza:
- Magulu ampweya. Zofanana ndi barbell squat, koma palibe kulemera.
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- Maunitsi. Kuchita masewera olimbitsa thupi kwakukulu kogwiritsa ntchito kumbuyo kwa ntchafu.
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- Kupinda miyendo molunjika. Analog of deadlift.
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- Kutuluka kunja. Kwa iwo omwe ali ndi katundu wochepa kuchokera kumlengalenga ndi ma squat akuya.
Kuphatikiza apo, sitiyenera kuiwala za kuthamanga ndi katundu wina wamtima, womwe nthawi zambiri umakhudza miyendo.
Kutambasula
Kutambasula kuyenera kutchulidwa mwapadera, komwe kumapanga miyendo yopyapyala. Amagwiritsidwa ntchito ngati kutambasula:
- Mapapu akuya osalemera. Konzani bwino kusinthasintha kwa msana wa ntchafu.
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- Zingwe za theka - zopingasa ndi zazitali. Pangani kusinthasintha m'magulu onse amisili pogwiritsa ntchito njira yoyenera.
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- Mitundu yonse yamapasa. Kwenikweni, amakulitsa kusinthasintha kwa mitsempha ya inguinal ndi minofu ya adductor.
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- Pendani miyendo yanu. Mofanana ndi theka-twine.
- Kutambasula miyendo mothandizidwa ndi mnzanu.
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Zovuta
Mosiyana ndi magulu ena amisala, zolimbitsa mwendo mwamwambo zimagawika amuna ndi akazi. Kusiyana kwakukulu ndi:
- Kuyang'ana magulu am'mimba.
- Masikelo ogwira ntchito.
- Chiwerengero cha njira.
- Kupanga zotsalira pang'ono m'magulu ena powapatula pakuphunzira.
Taganizirani za malo akuluakulu amuna ndi akazi:
| Zovuta | Zolimbitsa thupi | Ntchito |
| Male basic | Squat yokhala ndi barbell kumbuyo 5 * 5 Dinani pa simulator 5 * 7 Kutambasula kwa miyendo pa simulator 3 * 12 Akufa 5 * 5 Kwezani zala zanu mu Gackenschmidt simulator 10 * 10 | Cholinga chachikulu cha zolimbitsa mwendo izi ndikupeza mphamvu zam'magulu onse akulu. Zochita zonse zimachitidwa ndi zolemetsa zapamwamba kwambiri komanso maluso okhwima, kuphatikiza kugwiritsa ntchito bolodi pansi pamasokosi. |
| Zofunikira zachikazi | Squat yokhala ndi bala pachifuwa 4 * 15 Akufa 3 * 20 Kupindika mwendo mu simulator 5 * 20 Anakhala Ng'ombe Kwezani 5 * 20 | Zovutazi zakonzedwa kuti zilimbikitse minofu yonse yamiyendo ndikupanga mawu oyambira kuti azigwiritsa ntchito pambuyo pake. |
| Kulimbitsa konse | Magulu ampweya 5 * 20 Olimba kwambiri 4 * 12 Mapapu akuya 5 * 20 Chingwe cholumpha masekondi 120 Kuthamanga - pakadutsa mamita 100. | Ankakonzekera masewera olimbitsa thupi olimba. Kuphatikiza apo, tikulimbikitsidwa kugwiritsa ntchito zolimbitsa thupi zoyambira ndi bala yopanda kanthu kuti mumvetsetse bwino njirayi. |
| Kunyumba kwa amuna | Magulu akuya okhala ndi mawonekedwe ochepa. 5 * 20 Dzukani chala chake ndi mwendo umodzi 5 * 20 Mfuti squat 3 * 5 Kutsogolera mwendo kumbali 5 * 20 | Kusintha kwakunyumba kwakugawika kwa amuna ndikugogomezera ma quadriceps. |
| Kunyumba kwa azimayi | Magulu akuya okhala ndi mawonekedwe 5 * max Chala chimodzi chakumanja chimakwera 5 * max Mapangidwe 5 * max Hafu twine nthawi 20 mbali iliyonse Mapapu amtanda. Nthawi 20 Kutsogolera mwendo kumbali 5 * 20 Kutsogolera mwendo kubwerera 5 * 20 Miyendo yoswana ikugona 5 * 20 Kukweza miyendo ili mbali 3 * 15 | Kusiyanasiyana kwamapangidwe azigawo zazimayi ndikugogomezera mchiuno ndi minyewa yaminyewa. |
| Gawani ndikugogomezera ma quads | Squat yokhala ndi bala kumbuyo. 5 * 5 Dinani pa simulator 5 * 5 Kutambasula kwa miyendo pa simulator 3 * 12 Wokhala Mwana Wang'ombe 3 * 8 Kuthamanga pa chopondera chopendekera ndikukwera mmwamba. | Ntchito yayikulu ndikulimbikitsa miyendo momwe angathere, osakulitsa minofu ya gluteal voliyumu. |
| Gawani ndikugogomezera m'chiuno ndi matako | Akufa 5 * 20 Magulu akuya okhala ndi ndodo yokwanira 5 * 20 Kupindika mwendo mu simulator 5 * 20 Mapiritsi olemera 5 * 20 Kutengedwa kwa mwendo kupita mbali yoyeserera 3 * 12 Kutsogolera mwendo kubwerera mu block trainer 3 * 12 | Cholinga chachikulu ndikukulitsa kuchuluka kwa minofu ya gluteal osakhudza ma quadriceps, omwe amatha kupangitsa kuti miyendo igwere. |
M'malo onse azimayi, zolemera zochepa zimagwiritsidwa ntchito (20-30% ya nthawi imodzi), pomwe amuna amayenera kugwira ntchito mpaka 80% ya nthawi imodzi.
Kuchita masewera olimbitsa thupi ndi zida zopanda malire
Miyendo imachita nawo pafupifupi mayendedwe onse atsiku ndi tsiku komanso masewera. Chifukwa chake, mutha kuzilemba mosavuta pogwiritsa ntchito zowerengera.
Chidziwitso: iyi si mndandanda wathunthu wazosungira zomwe aliyense angapezeke.
- Kuthamanga ndi zolemera. Imawonjezera zotsatira za mtima, kuphatikiza apo, katundu wina amapangidwa pamtambo wa m'chiuno, womwe umapangitsa kupindika mwendo. Chifukwa cha ichi, miyendo imakhala yocheperako, ndipo katundu amasunthidwa kuchoka ku ma quads kupita kumatako.
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- Kugwira ntchito ndi raba band (kuzungulira). Mndandanda ndiwambiri. Chingwecho chitha kugwiritsidwa ntchito kufanizira zolimbitsa thupi zilizonse pogwiritsa ntchito chitsulo.
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- Kuyenda ku Norway. Mudzafunika mitengo yothamanga pa ntchitoyi. Mudzawoneka oseketsa m'misewu ya mzindawu, koma mutha kuzimitsa ma quads, ndikugogomezera katunduyo pa minofu ya ntchafu ya quadriceps.
Zochepa
Mukamapanga thupi lanu lakumunsi, kumbukirani kuti zolimbitsa thupi kuti muchepetse miyendo ndi chiuno, kuti mphunzitsi asakuuzeni. Kuchepetsa thupi kumachitika chifukwa cha kuphatikiza zinthu zingapo:
- Kuwotcha mafuta padziko lonse lapansi.
- Toning wa "minofu flabby".
Ndi chifukwa chake mphamvu ya masewera olimbitsa thupi imawonekera. M'malo mwake, miyendo siyichepetsa, ndikuti minofu imawoneka bwino ikakoka, zomwe zikutanthauza kuti sizimapachika kwambiri kuchokera pomwe zimalumikizidwa.
Ngati cholinga chanu ndi kuchita masewera olimbitsa thupi kuti muchepetse miyendo yanu, tsatirani mfundo zingapo zophunzitsira:
- Kuphunzitsa njira zopopera. Kuthamanga kwapamwamba - zolemera zochepa.
- Kupita patsogolo pokha powonjezera kubwereza. Kuwonjezeka kulikonse kwakulemera kumawopseza minofu ya hypertrophy, yomwe imapangitsa kuti minofu ipindule.
- Yambirani zolimbitsa thupi, zimawotcha mafuta moyenera, zomwe zimakupatsani mwayi wokhala ndi miyendo yaying'ono mwachangu.
Ngati mwapopa kale miyendo yanu, ndibwino kuti muchepetse kulemera kwake momwe mungathere ndikugwiranso ntchito mochita masewera olimbitsa thupi. Ndiye kuti, m'malo mwa 40 kg barbell yobwereza 20, gwiritsani 20 barbell barbell ndi kuchuluka kwa kubwereza kupitirira 50. Izi zimayambitsa katabolism m'matumba ofiira ofiira ndikupanga zinthu za myofibrillar hypertrophy ya ulusi woyera, womwe ndi wocheperako kwambiri kuposa wofiira.
Zotsatira
Anthu ambiri sakonda maphunziro amiyendo, chifukwa iyi ndi minofu yosafunikira kwambiri yomwe imafunikira kuyeserera kosalekeza kuti adziwe njira yabwino kwambiri yakukula kwamphamvu ndi ziwonetsero zama voliyumu. Nthawi yomweyo, kuphunzitsa miyendo yanu ndikotopetsa.
Pomaliza, tikupatsani upangiri: ngati mutagwiritsa ntchito magawo, gawanitsani tsiku lokhalako miyendo, ndipo ngati mulibe katundu wokwanira, gwiritsani timagulu tating'onoting'ono tating'onoting'ono, mwachitsanzo, minofu yakumunsi.
