Maphunziro obwerera kumbuyo ndichofunikira kwambiri pakupititsa patsogolo ndikukula kwa wothamanga. Dorsal corset imakhudzidwa pafupifupi ndi zochitika zonse zoyambira, ndipo potengera kukula kwake gululi limakhala lachiwiri, lachiwiri mpaka miyendo. Kodi mungaphunzitse bwanji molondola komanso kuti muthane ndi masewera olimbitsa thupi ati? Tiyeni tione zina.
Anatomy wamba
Tisanasankhe masewera olimbitsa thupi kuti tithandizire minofu yakumbuyo, tiyeni timvetsetse momwe thupi limagwirira ntchito. Monga momwe zimakhalira ndi ma pectorals, kumbuyo kulibe minofu imodzi, koma gulu la akatundu osiyanasiyana omwe amakhala ndi ziwalo zosiyanasiyana. Ambiri mwa iwo ndi minofu yakuya kumbuyo, yomwe imathandizira kuyendetsa bwino galimoto. Ndizopanda phindu kuzisuntha padera, popeza amatenga nawo gawo pafupifupi pazochita zonse zolimbitsa kumbuyo.
Ngati simulingalira za minofu yakuya, ndiye kuti minofu yonse yakumbuyo imagawika m'magulu angapo:
- Latissimus dorsi - ali ndi udindo wobweretsa zida pamodzi. Amakhala ndi mitolo iwiri: yapakati (yoyang'anira makulidwe akumbuyo) ndi yotsatira, yomwe ili pafupi ndi minyewa ya mano (yoyang'anira mawonekedwe otchedwa "mapiko" a othamanga).
- Minofu ya rhomboid yakumbuyo ili pamtunda wosanjikiza ndikuyenda kumbuyo konseko. Wotsogolera kutsogolera scapula kubwerera. Amakhala ndi matabwa atatu osiyanasiyana, iliyonse yomwe imagwira ntchito limodzi.
- Minofu ya Trapezius kumbuyo. Amayendetsa kasinthasintha paphewa. Amakhala ndi matabwa atatu: pakati, pamwamba ndi pansi.
- Minofu ya Lumbar. Ngakhale kuti sangatchulidwe kuti ndi akulu kwambiri, ali ndi udindo wokhazikika pamalopo ndipo amafuna kuti aphunzire mozama. pangani corset ya minofu yomwe imapangitsa kuti thupi la munthu likhale lolunjika. Amatenga nawo mbali pafupifupi pazochita zonse zolimbitsa thupi.
- Minofu yotulutsa minofu ndi minofu yopyapyala yomwe imathamanga msana. Kukhazikika koyenera ndikusunga thupi pamalo owongoka. Nawo mitundu yonse ya ndodo kuweramira.
Kulimbana ndi magulu onsewa kumafunikira njira yonse. Nthawi yomweyo, ndibwino kuti gulu lililonse la minofu ligwiritse ntchito mosiyanasiyana, zomwe ziziwonetsetsa kuti gulu la minofu likukula.
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Malangizo wamba ophunzitsira kumbuyo
Mfundo zazikuluzikulu zakukankhira kumbuyo ndizachikhalidwe kwambiri ndipo zimafunikira kutsatira malamulo ena mosamalitsa.
- Osagwiritsa ntchito masewera olimbitsa thupi m'miyezi yoyamba yophunzitsira. Cholinga chake ndikuti pansi pamagulu akulu akuluwo pamakhala tinthu tating'onoting'ono tambirimbiri tomwe titha kuvulazidwa mosavuta ngati corset ya minyewa singakule mokwanira. Ichi ndichifukwa chake mphunzitsi aliyense amalangiza m'mwezi woyamba ku masewera olimbitsa thupi kuti agwiritse ntchito zolimbitsa thupi ndi ma dumbbells kapena masewera olimbitsa thupi pa simulator yoyeserera. Kudzipatula kumakupatsani mwayi wogwiritsa ntchito timagulu tating'onoting'ono tating'onoting'ono ndipo mumakhala ndimatalikidwe okhazikika, omwe amakhala otetezeka mukamagwira ntchito zolemera zazing'ono. Pokhapokha mukakonzekera corset yanu yamankhwala kuti mupanikizike kwambiri m'pamene mungayambitse zowerengera ngati ma deadlifts ndikuwerama pamizere.
- Ngati mukufuna kuwonjezera zotsatira zakufa, musagwiritse ntchito zakufa. Ngakhale zitha kumveka zachilendo, komabe, masewera olimbitsa thupi mwamphamvu kwambiri pamisana yakumbuyo - kufa - sikulola kupitilira kosalekeza kwa katundu. Izi ndichifukwa choti ma psoas ndi minofu yowonjezera amatopa msanga kuposa minofu ya rhomboid. Chifukwa chake, ngati mungakwere kudera lamapiri lamphamvu, ndikofunikira kuchita zolimbitsa thupi zonse kumbuyo kumalo ochitira masewera olimbitsa thupi kenako ndikubwerera kumoyo wakufa.
- Njira zowongoka. Mosiyana ndi kutambasula minofu ya miyendo kapena miyendo, kupindika ndi kusunthika kwakumbuyo kwam'mbuyo kumadzaza ndi kuphulika kwa nthenda kapena mavuto amsana mtsogolo. Ndibwino kuti musathamangitse zolemera ndikuchita masewera olimbitsa thupi pamalire: izi ndizowopsa ku thanzi.
- Minofu ikuluikulu imayankha bwino polemera zolemera. Ngakhale kukula kwanu nthawi zonse sicholinga chanu, kumbukirani kuti kubwereranso kwakukulu ndi kulemera pang'ono sikungakuthandizeni kulimbitsa thupi kwanu.
- Musagwiritse ntchito zingwe zachitetezo. Ngakhale ndi gawo lofunika lachitetezo pakuphunzitsidwa, lamba amalepheretsa kuyenda m'munsi kumbuyo, komwe kumapangitsa kuti psoas ndi otulutsa kumbuyo asatenge nawo mbali pantchitoyi. Ndi bwino kugwiritsa ntchito zolemera zopepuka ndikusankha kuyenda kosalala kwa katundu.
- Base + kudzipatula. Monga gulu lina lililonse laminyewa, kumbuyo kumaphunzitsidwa magawo awiri. Choyamba, kutopa koyambirira kokhala ndi zolemera zolemera kwambiri, kenako kumaliza kwa gulu la minofu mu simulator. Izi zimapereka katundu wokulirapo, motero hypertrophy wokulirapo.
- Musagwiritse ntchito zolimbitsa thupi ziwiri tsiku lomwelo. Yesetsani kuphatikizira zakufa ndikuwerama pamizere, komanso zophulika ndi mizere ya sumo.
Zochita zolimbitsa thupi
Gulu lazolimbitsa thupi mobwerezabwereza limakhala ndi masewera olimbitsa thupi, ngakhale makochi ambiri samalimbikitsa kuyambitsa maziko pazifukwa zomwe tafotokozazi. Ganizirani masewera olimbitsa thupi osiyanasiyana komanso masewera olimbitsa thupi kunyumba.
| Chitani masewera olimbitsa thupi | Gulu lalikulu la minofu | Gulu lowonjezera la minofu | Mtundu wa masewera olimbitsa thupi | Kunyumba / kwa holo |
| Cholinga cha King | Kukula kwambiri | Pansi pa trapezoid + kumbuyo kwa ntchafu | Zoyambira | Kunyumba |
| Makina opalasa | Woboola pakati pa diamondi | Kukula kwambiri | Zoyambira | Za holo |
| Kutha | Woboola pakati pa diamondi | Lattice + Trapeze + Hamstring | Zoyambira | Za holo |
| Bent over row | yotakata kwambiri | Rhomboid + trapezoid + hamstring | Zoyambira | Za holo |
| Kettlebell amakokera ku lamba | Woboola pakati pa diamondi | Pansi pa mafuta a trapezoid + | Zoyambira | Za holo |
| Mzere pamiyendo yowongoka | Zowongoka kumbuyo | Rhomboid + Lats + Kumbuyo Kwa Ntchafu | Zoyambira | Za holo |
| Mzere wa bala wokhala ndi mikono yopapatiza | Kukula kwambiri | Ojambula + owongoka + kumbuyo kwa ntchafu | Zoyambira | Za holo |
| Mzere wazitsulo | Mtolo wapakatikati wa rhomboid | Lats + pansi pa trapezoid + hamstring | Zoyambira | Za holo |
| Kettlebell azilanda | Zowongoka kumbuyo | Mafuta a trapezium + rhomboid + | Lever woyambira | Kunyumba ndi holo |
| Kettlebell imakankhira mozungulira | Woboola pakati pa diamondi | Ma trapeze + amphongo + amphongo + amphako | Lever woyambira | Kunyumba ndi holo |
| Kutengeka | Zowonjezera zamtsempha | – | Kuteteza | Za holo |
| Kupindika ndi bala pamapewa | Zowonjezera zamtsempha | Delts + triceps + nyundo | Kuteteza | Za holo |
| Maphunziro a Bicep ndi kubera | Kukula kwambiri | – | Kuteteza | Za holo |
| Kuima kwa barbell kukoka | Pansi pa trapezoid | Pamwamba pa ma trapezoid + madera apamwamba | Kuteteza | Za holo |
| Ndodo yoyimirira | Kukula kwambiri | Woboola pakati pa diamondi | Kuteteza | Za holo |
| Mzere wa chapamwamba pamutu | Kukula kwambiri | Zosewerera + biceps | Kuteteza | Za holo |
| Cham'mbali chipika | Woboola pakati pa diamondi | Kukula kwambiri | Kuteteza | Za holo |
| Kukoka kwa Sumo | Zowongoka kumbuyo | Rhomboid + Lats + Kumbuyo Kwa Ntchafu | Kuteteza | Za holo |
| Dumbbell Shrug | Pamwamba pa trapezoid | – | Kuteteza | Za holo |
| Zoyipa zokhala ndi bala kumbuyo | Pansi pa trapezoid | Pamwamba pa trapezoid | Kuteteza | Za holo |
| Mbendera zam'mbuyo zam'mbuyo | Kutulutsa kwapamwamba pamwamba | Pakati pa trapezoid | Kuteteza | Za holo |
| Burpee | Olimbitsa msana | Thupi lonse | Zovuta | Kunyumba |
| Mapulani | Olimbitsa msana | Thupi lonse | Zovuta | Kunyumba |
| Bumb-over dumbbell yakhazikitsidwa | Pansi pa trapezoid | Mtolo wakumbuyo wa ma deltas | Zovuta | Za holo |
| Mzere wa Dumbbell | Kukula kwambiri | Trapeze + rhomboid + kumbuyo kwa ntchafu | Zovuta | Za holo |
Zoyambira
Pofuna kumbuyo, machitidwe anayi akuluakulu amagwiritsidwa ntchito m'njira zovuta.
- Kutha. Zochita zazikulu pakupanga magetsi ndi kuwoloka. Imagwira magulu akulu akulu mwamphamvu ndikugogomezera kwambiri minofu yam'mbuyo ya rhomboid. Choyambirira, izi zimapanga makulidwe akumbuyo.
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- Kukoka. Mzere wokhotakhota wopindika. Zimasiyana pachiwopsezo chochepa chovulala komanso kulemera thupi, komwe kumakupatsani mwayi wobwereza mobwerezabwereza. Pakukula kwa katundu, zolemera zimagwiritsidwa ntchito. Cholinga chachikulu cha ntchitoyi ndi latissimus dorsi.
- Bent over barbell mzere. Mtundu wolemetsa wazokoka, womwe umadziwika ndi njira yovuta yoperekera ndi zolemera zazikulu. Katundu wamkulu amagwera pama lats; kutengera mawonekedwe am'mbali ndi m'lifupi mwake, kulimba kwake ndi m'lifupi mwake zingathekedwe. Mwangwiro amagwira ntchito pansi!
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- Barbell amakoka pachibwano. Zochita zokhazokha zofunikira ndikugogomezera ma trapezius.
Kuteteza
Koma kuchuluka kwa masewera olimbitsa thupi kumbuyo komwe ndikokulirapo. Izi zikuphatikiza kugwira ntchito ndi ma simulators (kukoka zotchinga), ndi mitundu ya ma shrugs, komanso mtundu wabodza wopopera ma biceps, omwe adagwiritsidwa ntchito ndi Arnold Schwarzenegger.
Ntchito yayikulu yolekanitsa masewera olimbitsa thupi sikungopereka gawo loyenera pagulu lamiyendo, komanso kukonza minofu yaying'ono yomwe sikukuchita nawo masewera olimbitsa thupi chifukwa cha matalikidwe ena.
Pachikhalidwe, pali zochitika zazikulu zitatu zodzipatula mchipinda chakumbuyo.
- Lonse Grip Mizere Zolimbitsa Thupi Kukonzekera Kwa Bell-over Barbell Rows.
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- Kokani chopingasa mpaka lamba. Osati njira ina yoyipa yakufa.
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- Zinyalala zokhala ndi zotumphukira. Zolimbitsa thupi zomwe zimagwira ntchito pamwamba pa trapezoid.
Zochita kunyumba
Kumanga kumbuyo kwanu sikophweka. Zimakhudzana ndi mawonekedwe a kuyenda. Sizingatheke kubwereza popanda kulemera kapena katundu wapadera. Ndipo zolimbitsa thupi zomwe zimakupatsani mwayi woti muzinyamula msana wanu ndi thupi lanu popanda zida zapadera sizithandiza ngati tizingolankhula za katundu wambiri. Ganizirani zofunikira zoyambira kunyumba.
- Kukoka. Zochita zovuta kwambiri zomwe zitha kuchitidwa ngakhale popanda bala yopingasa. Ndikokwanira kukhala ndi khomo lolimba lomwe lingakuthandizireni kulemera kwanu. Muthanso kugwiritsa ntchito zida zina zilizonse zofananira.
- Bwato. Kuchita masewera olimbitsa thupi komwe kumapangitsa rhomboid ndi latissimus dorsi. Njirayi ndi yophweka kwambiri: kugona pansi, kutukula pang'ono mikono ndi miyendo.
- Bridge. Zolimbitsa thupi zolimbitsa thupi zomwe zimakhazikitsa bwino zotsogola zakumbuyo popanda kuvulala. Oyenera zolimbitsa kuchira kapena kulimbitsa thupi wothandiza. Akulimbikitsidwa kwa aliyense amene akufuna kukhala ndi mphamvu zokha, komanso kusinthasintha kwa minofu yam'mbuyo.
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- Kuyenda kwa Mlimi. Zochita izi zili mgulu lazomwe zimachitika kunyumba chifukwa zitha kuchitika ndikulemera kwakunyumba. Ndikokwanira kutenga matumba awiri wandiweyani, mofanana, mudzaze ndi mabuku ndikupitilira. Amapanga magulu onse a minofu ndikulimbikitsa minofu ya trapezius. Pali zosankha mwanjira yamapapu, yomwe imakweza minofu ya mwendo.
Chitani masewera olimbitsa thupi
Pakukula kwakumbuyo kumalo ochitira masewera olimbitsa thupi, masewera olimbitsa thupi osiyanasiyana amaperekedwa, onse okhala ndi zolemera zaulere komanso zida zapadera kapena zoyeserera. Ganizirani zolimbitsa thupi zazikulu zomwe zimayambira kumbuyo:
- Mzere wa chapamwamba pamutu. Analogi yotetezeka yazokoka kwathunthu. Ali ndi katundu wotalikirana kwambiri chifukwa chotseka kwa atolankhani ndi miyendo.
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- Bweretsani mzere wogwira chapamwamba.
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- Pulogalamu yoyendetsa bwato. Masewera olimbitsa thupi abwino kwambiri omwe amapangitsa magulu onse a minofu kukhala ndi chidwi cha daimondi. Zilibe zofanana ndi nyumba kapena zolemera zaulere. Imawerengedwa kuti ndi masewera olimbitsa thupi kwambiri pobwerera kumbuyo osavulala kwambiri.
- Cholinga cha Crossover. Imachitidwa chimodzimodzi ndi wophunzitsira. Kusiyanitsa kwakukulu ndikumasulidwe kwaulere. Chifukwa cha kusinthaku, ma lats ndi ma rhomboid amapangidwa m'njira yovuta kwambiri. Zothandiza kwa iwo omwe sachita masewera olimbitsa thupi pazifukwa zina.
- Kulumikizana kotsika kwakanthawi.
- Kutengeka. Zochita zokhazokha zokhazokha zokhazokha zolimbitsa thupi zomwe zingalimbikitse msana ndikuchepetsa kuvulala kumbuyo mtsogolo.
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Zovuta zakukula kwakumbuyo
Ganizirani za malo ophunzitsira otsogola kumbuyo kwa malo ochitira masewera olimbitsa thupi komanso kunyumba.
Chidziwitso: palibe maphunziro azigawo patebulo, chifukwa ntchito yawo yayikulu sikuti agwiritse ntchito minofu yakumbuyo, koma kupatsa mphamvu yolimbikitsira ya mahomoni kuti thupi lipangidwe.
| Zovuta | Zochita zolimbitsa thupi | Ntchito |
| Gawani lats | Kutentha kofunda - nthawi 20 bala yopanda kanthu. Mzere wa bala pamtsetse wa 5 * 8 (70% yazowonjezeranso). Mzere T-Bar 5 * 5 (60% ya Max) Mzere wa chapamwamba pamutu 5 * 20. Kubera biceps kupiringa - kulemera kopepuka. | Ntchito yayikulu ndikulingalira za ma lats omwe akutsalira. Zabwino kwambiri pakuthandizira kukulitsa kuchuluka kwa zokoka ndi kutalika kwakumbuyo mwa kupanga mapiko. Biceps curl imagwiritsidwa ntchito kukulitsa mphamvu yosinthasintha ya mkono kuti ikweze zoletsa zolemera. |
| Gawani mu rhomboid | Kutentha kofunda - nthawi 20 bala yopanda kanthu. Deadlift 5 * 8 (70% yazokonzanso). Kupalasa makina 5 * 20 Kukutira bala mpaka pachibwano 5 * 5 Dulani kukoka mpaka lamba 5 * 20 Net biceps curl pa Scott ben 3 * 8 | Malo ovuta kugwiritsira ntchito makulidwe amsana, ovuta kwambiri, koma kupereka maziko ofunikiranso ophunzirira pamasewera aliwonse. Maphunziro a Biceps amakupatsani mwayi wokulitsa zolemera mtsogolo. |
| Mbiri yolimbitsa thupi | Kutentha kofunda - nthawi 20 bala yopanda kanthu. Deadlift 5 * 8 (70% yazokonzanso). Dulani kukoka mpaka lamba 5 * 20 Mzere wa bala pamtsetse wa 5 * 8 (70% yazowonjezeranso). Mzere T-Bar 5 * 5 (60% ya Max) Mzere wa chapamwamba pamutu 5 * 20. Kukutira bala mpaka pachibwano 5 * 5 Zoyipa zokhala ndi ma dumbbells 3 * 3 (max zotheka kulemera) Hyperextension Max * Max | Oyenera othamanga omwe angathe kukhala ndi tsiku lathunthu la masewerawa. Njira yabwino kwambiri kwa akatswiri. |
| Kukonzekera | Kutulutsa kwapamwamba kapena kukoka 3 * 12 Kokani mzere wopingasa 3 * 12 Makinawa 3 * 12 Zoyipa zokhala ndi zotupa 3 * 12 Hyperextension Max * Max | Amagwiritsidwa ntchito m'mwezi woyamba wamaphunziro, popeza corset ya minofu sinakonzekere maphunziro a dera. Imakulitsa kamvekedwe ka magulu ang'onoang'ono a minofu. Kuphatikizanso apo, tikulimbikitsidwa kuti tidziwe zakufa ndi bala yopanda kanthu komanso yakufa pamalo otsetsereka. |
| Kuchira | Bridge 5 - kwakanthawi Kuyenda Kwa Mlimi Masitepe 100 Kulemera Kwakukulu Hyperextension Max * Max Zojambula zoyipa pamakina ochepetsa 5 * 3 Thupi limayang'ana mbali zosiyanasiyana Kukhala pa bala yopingasa kwakanthawi | Oyenera kubwezeretsa kamvekedwe kathupi patatha nthawi yayitali kapena pambuyo povulala. Zolemera zonse ndi kubwereza zonse ndizokha. Pambuyo pomaliza maphunziro awo, tikulimbikitsidwa kuti muphunzire za kukonzekera kwa mwezi wina. |
| Kunyumba | Kukoka Kuswana manja ndikutulutsa pachifuwa Kulemera kwakufa pogwiritsa ntchito gulu labala. Kukoka kopingasa ndi zingwe Kuyenda kwa mlimi Dengu Bridge Shrugs ndi kulemera kulikonse komwe kulipo Kuwononga kwa kulemera kulikonse komwe kulipo | Chilichonse chomwe chingafinyidwe kumbuyo kunyumba, kuti chilowetse mwamphamvu china chake. |
Kuchita masewera olimbitsa thupi ndi zida zopanda malire
Ngati muli ndi chifuwa chotulutsa pachifuwa, fitball, kapena mphira wa mphira pafupi, sankhani yomwe ingakuthandizeni kwambiri. Zidzakusiyanitsani kwambiri katundu wanu ndikulolani kuti mugwiritse ntchito minofu yanu mwachilengedwe. Oyenera kunyumba ndi holo.
- Kuchepetsa masamba amapewa ndi zotulutsa pachifuwa... Zochita zapadera zomwe zimagwira ntchito rhomboid ndi latissimus dorsi. Imadziwika kuti ndi imodzi mwazovuta kwambiri. Ali ndi matalikidwe achilengedwe kwambiri kwa anthu.
- Kulemera kwakufa pogwiritsa ntchito gulu labala. Mtundu wopepuka wazokoka ndi fanizo lathunthu la kukoka kumtunda.
- Kukoka kopingasa ndi zingwe. Analogy yopingasa kwambiri. Mbali imodzi yapaulendo imamangiriridwa ndi batri (chogwirira chitseko, ndi zina zambiri), ntchito ina ndikumakhala pansi ndikukoka thupi lanu kupita ku projectile, kukweza thupi kwathunthu osakhotetsa miyendo pa bondo.
- Kutsekemera kwa Fitball.
Zotsatira
Ndipo potsiriza, ndikufuna kutulutsa nthano yachikazi yodziwika bwino yomwe imachita zolimbitsa thupi kumbuyo kulibe. Kumbuyo kumatha kuonda, ndiye kuti, atrophy yokhala ndi katundu wambiri pakuyanika komanso pakusintha zakudya. Mwachitsanzo, ngati mumagwiritsa ntchito masewera olimbitsa thupi m'njira zambiri. Koma kumbuyo komwe sikuchepetsa nthawi yomweyo, minofu imangopeza mawu ndikuwoneka oyenera. Ponena za kuwotcha mafuta kwanuko, kulibenso. Chifukwa chake, m'malo mongodzizunza ndi masewera olimbitsa thupi, ndibwino kuti mufufuze mozama pazakudya ndikuyesera kuphatikiza zovuta zazikulu ndizoperewera kwa kalori mu zakudya.
