Mzere wa Barbell kumbuyo

Gawo lovuta kwambiri kumbuyo kuti likule ndikutalika kwambiri. Malowa amapangidwa ndi magawo apakati komanso kumbuyo kwa minofu ya trapezius. Kuti "muthe" bwino gawo ili, ndikofunikira kuyika chidwi kwambiri momwe zingathere panthawi yobweretsa masamba pompano. Izi ndizovuta kuchita, ndipo muyenera kulingalira pakubwereza kulikonse kwa zomwe zakufa, kuyesera kusunthira katunduyo kuchokera kumalere kupita pakati pakumbuyo. Mwamwayi, pali njira yosavuta, yowonjezera mphamvu yopangira minofu yanu yapakatikati - mizere yoyimirira. Momwe ntchitoyi imagwirira ntchito komanso zolakwitsa zomwe othamanga oyamba nthawi zambiri amapanga akamachita - tidzakambirana m'nkhaniyi.

Ubwino wochita masewera olimbitsa thupi

Ntchitoyi imatchedwa barbell kukoka kumbuyo, mwa kuyankhula kwina - Lee Haney deadlift. Ndiwothamanga wotchukayu padziko lonse lapansi yemwe amadziwika kuti ndiye "amene adayambitsa" masewerawa.

Chosangalatsa ndichakuti, mzere wama barbell umagwira zoposa zongofuna zokongoletsa za oweruza omanga thupi. Chowonadi ndi chakuti minofu yokhudzana ndi malo osakanikirana nthawi zambiri imakhala yolakwika mwa anthu omwe amangokhala. Ndiponso, pakati kumbuyo kumakhala kosalekeza mwa oimira ntchito zina - miyala yamiyala, oyimba zeze, owerengera ndalama, opanga mapulogalamu. Izi zimabweretsa kufalikira kwa magazi m'derali, chifukwa chake - kuphwanya magazi kwa msana wamtundu.

Kumbukirani kuti ndi pakati pakumbuyo komwe kumalumikizidwa ndi nthiti zomwe zimapanga chifuwa. Chifukwa chake, intercostal neuralgia, kumva kwakanthawi kosowa mpweya, kupweteka kwa msana wa thoracic ndizotheka.

Kuphatikiza apo, magawo apakati komanso apansi a trapezium, pamodzi ndi malo osewerera kumbuyo, biomechanically "agwirizane" lamba wam'mwamba wapamapewa pokhudzana ndi kugawa kwa kulemera kwake kumapeto kwa chifuwa. Zikutanthauza chiyani? Ndi kufooka kwa mndandanda wa minofu, mafupa amapewa amapita patsogolo, chifukwa chothamangitsidwa ndi minofu yaying'ono komanso yayikulu ya pectoral.

Zikuwoneka kuti, chowopsa bwanji? Ndikudwala kumeneku, kulemera kwa lamba lakumtunda kumagwera pa 7 ya khomo lachiberekero, ndipo izi zimabweretsa hyperlordosis ya msana. Ndi matenda amene amachititsa pachimake mutu, kuwonongeka kwa acuity zithunzi, mutu mutu.

Ndipo ndendende kuti tipewe izi, tiyenera kukhala ndi minofu ya mkati. Ndipo njira yosavuta yochitira izi ndikokani bala kumbuyo kwanu mutayimirira.

Ndi minofu iti yomwe imagwira ntchito?

Tikukhulupirira kuti m'gawo lapitalo tidatha kukutsimikizirani zaubwino wochita masewera olimbitsa thupi ngati mzere wamiyala kumbuyo. Ndipo kuti mutsirizitse kukayikira kwanu ngati mungaphatikizepo zochitikazo mu pulogalamu yanu yophunzitsira, werengani mosamala kuti ndi minofu iti yomwe imagwira ntchito mukamachita mzere wazitsulo kumbuyo kwanu:

• pakati ndi m'munsi gawo la trapezius minofu;
• minofu ya rhomboid yogona kwambiri;
• mitolo yam'mbuyo yaminyewa ya deltoid;
• mitolo ya biceps yayitali yamanja, minofu yama brachioradial imakhudzidwa mosapita m'mbali.

© Makatserchyk - stock.adobe.com

Njira yakupha

Njira yolondola yochitira mzere wazitsulo kumbuyo kwanu mutayimirira ikuwoneka motere:

1. Timayika pamiyala pamiyendo yazanja zazanja.
2. Timayima ndi nsana wathu ku bar, kugwira - paphewa m'lifupi.
3. Pogwiritsa ntchito kayendetsedwe kake, chotsani barbell pazitsulo, mubweretse mchiuno patsogolo. Popanda kufalitsa zigongono mbali, kwezani. Pa nthawi yomweyi, masamba amapewa amasonkhanitsidwa pamodzi.
4. Timabwezeretsa projectile pamalo ake oyamba. Zitsulo nthawi zonse zimakhala zofanana.

Mukamaliza kubwereza 12-15, muyenera kumva ngati wina wawomba buluni pakati paphewa lanu. Nthawi yonse yochita masewera olimbitsa thupi, kumverera kwachisokonezo kuyenera kukhazikika makamaka pakati pamapewa. Malingaliro ofanana ndi "zokwawa zokwawa" amatha kuchitika.

Kuti muchite izi molondola, simuyenera kuzisokoneza ndi ma barbell shrug. Muma shrugs, simukupinda m'zigongono, zolimbitsa thupi zimachepetsedwa kuti zigwedeze mapewa, matalikidwe a mayendedwe a projectile ndi ochepa kwambiri. Mosiyana ndi izi, mu kufa kwa Lee Haney, muyenera kupindika zigongono zanu, kuyesera kusunthira kutsindika kuchokera pamwamba pa trapezoid kupita pakatikati pa nsana.

Zolakwitsa zoyambira wamba

Kuyenda kwake sikokulirapo kwenikweni. Palibenso njira zambiri zosunthira za barbell mwina. Koma, ngakhale zili choncho, ngakhale mu barbell ikukoka kumbuyo, zolakwika ndizotheka, kutheketsa zabwino zonse za zolimbitsa thupi zomwe zafotokozedwazo. Pali zolakwika zitatu zomwe zimakonda kwambiri:

1. Kufa kumachitika ndi mphamvu ya biceps. Poterepa, zolimbitsa thupi zimakhala zopanda ntchito, komanso, chiopsezo chong'ambika chikhomo chakumapeto kwa kaphatikizidwe kaphatikizidwe kamapazi kumawonjezeka.
2. Zitsulo zimasuntha. Ndikulakwitsa kwamtunduwu, thoracic kyphosis imakula, ndikupanga zovuta zingapo zomwe tafotokozazi. Njirayi ndiyokhumudwitsidwa kwambiri chifukwa ndi yowopsa.
3. Kulemera kwambiri kumagwiritsidwa ntchito, komwe sikuloleza kuti ntchitoyi ichitike mokwanira kwathunthu. Apanso, zolimbitsa thupi zimakhala zopanda ntchito ngati sizichitika kwathunthu. Palibe matalikidwe - palibe kutengapo gawo kwa minofu yogwira ntchito, chifukwa chake, palibe zomwe zingachitike. Wolemba zakufa, Lee Haney, adachita izi ndi zolemera 40 kilogalamu. Chifukwa chake, ndibwino kuti muyambe kuphunzira ndi bala yopanda kanthu ndikukoka kumbuyo kumapeto kwenikweni kwa kulimbitsa thupi kumbuyo.

Phunzitsani mwanzeru! Khalani wathanzi!

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