Arnold Press ndichizolowezi chodziwika bwino chopangira minofu ya deltoid. Monga mukuganiza kuti dzinalo, linagwiritsidwa ntchito kwambiri chifukwa cha Arnold Schwarzenegger, yemwe anamanga zolimbitsa thupi zake mozungulira. Ntchitoyi ili ndi maubwino ake kuposa makina achikale a dumbbell. Mwachitsanzo, zimakhudza kwambiri mtolo wapakati wa minofu ya deltoid, chifukwa chomwe mapewa amakula kwambiri.
Lero tiona momwe tingagwiritsire ntchito benchi ya Arnold molondola komanso momwe tingagwiritsire ntchito zochitikazi pochita masewera anu.
Ubwino ndi zotsutsana
Kuchita izi kumapangidwira othamanga odziwa bwino omwe amadziwa momwe angamverere bwino ntchito ya minofu ya deltoid. Nthawi zambiri, amaikidwa kumapeto kwa kulimbitsa thupi kuti amalize kumaliza matope kutsogolo komanso pakati. Kumbukirani kuti mapewa "amakonda" akupopa kwambiri, ndiye maziko a kukula kwawo. Poganizira kuti atolankhani a Arnold musanachite mitundu ingapo, mumakokera pachibwano, kubedwa kwa ma simulators ndi makina ena osindikizira, kudzaza magazi kudzakhala kwakukulu.
Ubwino wochita masewera olimbitsa thupi
Ubwino wake waukulu pamakina osavuta okhala ndi dumbbell ndikusintha pang'ono kwa ma dumbbells. Izi zimapangitsa kuti ma delta apakati azigwira ntchito molimbika. Ndi chifukwa chakukula kwa mtolo wapakati waminyewa yama deltoid yomwe m'lifupi mwake paphewa imapangidwa.
Ndiwothandizanso pakuchita masewera olimbitsa thupi. Pogwiritsa ntchito bwino delta yakutsogolo pantchitoyi, mudzakhala olimba mtima mukamagwira ntchito zolemera zazikulu monga ma benchi kapena kuyimirira. Kumbukirani kuti makina osindikizira a benchi ndiosatheka popanda ma deltas olimba kutsogolo, ndipo makina osindikizira a Arnold ndiabwino kuchita izi.
Zotsutsana
Kuchita masewera olimbitsa thupi sikuyenera kuchitidwa ndi kulemera kwakukulu. Kulemera koyenera kwa magwiridwe antchito ndi pafupifupi 25-35% poyerekeza ndi atolankhani a dumbbell. Izi zimachepetsa kupsinjika pamapewa ndi chikho cha rotator pamalo otsika kwambiri mukamayendetsa ma dumbbells patsogolo pang'ono. Chifukwa chake, kuchuluka kwakubwereza kungawonjezeke mpaka, kunena kuti, 15. Kulemera kwambiri kumaika katundu wamphamvu pachikopa cha mozungulira paphewa, kwa wothamanga wosaphunzitsidwa izi zimayika pachiwopsezo chachikulu chovulala. Nkhaniyi ndiyofanana kwa iwo omwe anali ndi zovulala zamapewa. Zolemera pamachitidwe a benchi ziyenera kukhala zazing'ono kwa inu, ndibwino kuti muzichita mobwerezabwereza. Kuchulukitsa magazi, chiopsezo chochepa chovulala, ndi chiyani chinanso chomwe mungafune kuti mulimbitsa thupi?
Kuphatikiza apo, ngati mumachita masewera olimbitsa thupi muli chiimire, katundu wolimba mwamphamvu wa axial amapangidwa msana. Ndibwino kuti musagwire ntchito zolemera kwambiri ndikugwiritsa ntchito lamba wothamanga popewa.
Ndi minofu iti yomwe imagwira ntchito?
Ntchito yayikulu imagwiridwa ndi mitolo yakunja ndi yapakati ya minofu ya deltoid. Triceps imakhudzidwanso ndi mayendedwe. Gawo laling'ono la katundu limatengedwa ndi supraspinatus ndi infraspinatus minofu.
Ngati mumachita makina a Arnold mutayimirira, axial load imapangidwa pamitundu yambiri yolimbitsa thupi, kuphatikiza zotulutsa msana, zopindika, minofu yam'mimba, ndi minofu ya trapezius.
Mitundu ya atolankhani ya Arnold
Kuchita masewera olimbitsa thupi kumatha kuchitika ataimirira kapena atakhala. Kuti muchite mukakhala pansi, mufunika benchi yokhala ndi mbali yosinthasintha. Nthawi zambiri anthu amaika kumbuyo kumbuyo mozungulira, koma sizolondola kwenikweni. Ndi bwino kupanga ngodya yocheperako poyerekeza ndi ngodya yoyenera, chifukwa chake zidzakhala zosavuta kuti muziyang'ana kwambiri ntchito yamapewa.
Kukhala pansi pa masewera olimbitsa thupi
Anakhala Arnold Press akuchita motere:
- Khalani pa benchi, yesani molimba kumbuyo. Kwezani ma dumbbells paphewa kapena funsani mnzanu kuti akupatseni. Lonjezani manja anu ndi zikopa zanu kutsogolo. Apa ndiye poyambira. Potembenuza manja, ma dumbbells amakhala pang'ono kutsogolo, izi zimakulitsa katundu kunyanja yakumaso.
- Yambani kufinya zopumira. Ma dumbbells ali pafupifupi pamphumi, yambani kuwamasulira. Makina osindikizira amachitika pa mpweya. Muyenera kukonzekera nthawi kuti mutsirize kumaliza nthawi yomwe mumawakakamiza kuti akwaniritse matalikidwe awo.
- Popanda kuyima pamwamba, muchepetse pansi. Pomwepo, mfundoyi ndi yofanana - timatsiriza kutembenuza ma dumbbells nthawi yomweyo ndikutsitsa. Gawo lonse loipa la gululi limachitika ndikulimbikitsidwa.
Zochita zolimbitsa thupi
Makina osindikizira a benold a Arnold achitika motere:
- Gawo lovuta kwambiri pazochitikazi ndikuponya ma dumbbells mmwamba. Ngati simungathe kuchita izi popanda kuchita chinyengo ndi thupi lanu lonse, ndiye kuti kulemera kwake ndikokulemera kwambiri. Gwiritsani ntchito cholemera chomwe sichimakusowetsani mtendere mukakweza ma dumbbells paphewa.
- Wongolani, sungani msana wanu molunjika, kanizani chifuwa chanu patsogolo pang'ono ndikukwera. Sinthani ma dumbbells kuti manja anu agwere kutsogolo. Yambani kufinya iwo momwe mungapangire atolankhaniwo. Chofunika kwambiri sikuti uzidzithandiza ndi mapazi ako. Kusunthaku kuyenera kuchitika chifukwa chantchito yapadera yamapewa. Pasapezeke kubera, kupatuka mbali kapena kuzungulira msana.
- Kulowetsa mpweya, kutsitsa zidolezo mpaka mulingo wamapewa, ndikukulitsa.
Zolakwitsa zanthawi zonse zolimbitsa thupi
Makina osindikizira a Arnold si machitidwe ovuta kwambiri pamachitidwe athu a CrossFit. Ambiri "samumvetsa" iye, osawona kusiyana kwakukulu pakati pa iye ndi atolankhani wamba okhala pansi. Ngati muli m'modzi mwa manambalawa, tsatirani malangizo omwe ali pansipa kuti mumvetsetse zomwe zikuchitika:
- Pa njira yonseyi, mawonekedwe akuyenera kuyang'aniridwa patsogolo panu.
- Konzani bwino zigongono zanu pamwamba, koma osayima nthawi yayitali. Pakadali pano, mapewa anu amamasuka ndipo mphamvu zolimbitsa thupi zimachepa.
- Simufunikanso kugunda zipolopolo zotsutsana wina ndi mnzake pamalo okwera - samalani zida zamasewera.
- Mulingo woyenera wa zochitikazi ndi 10-15. Izi zidzakupatsani mpope wabwino ndikupanga zofunikira zonse pakukula kwa misa ndi mphamvu.
- Pezani malo abwino kwambiri oyankhulira nokha. Musaope kuwabweretsa kutsogolo masentimita ochepa pamalo otsika kwambiri. Ngati mugwiritsa ntchito cholembera cholemera pang'ono, sichimavulaza.
