Ng'ombe yoyimilira imakweza ndi njira yothandiza kwambiri yopititsira patsogolo ng'ombe. Ubwino wake waukulu ndikuti titha kutambasula ng'ombe ngati kuli kotheka pansi pa matalikidwe ndi mgwirizano wapamwamba pamwamba. Izi ndizovuta kwambiri kuposa momwe zimawonekera koyamba. Oyamba kumene ambiri amachita izi molakwika: amatenga ntchito yayikulu ndikugwira ntchito pamatalikidwe osachepera, osayang'ana kukulira kwa ng'ombe. Koma pachabe. Izi zikuthandizani kuti mupindule ndi 10% ya ntchitoyi. Ngati mukufuna kupindula nazo, muyenera kugwira ntchito mosiyana. Zikhala zovuta komanso zopweteka, koma ndizofunika. Momwe mungachitire izi molondola - werengani nkhani yathu.
Chofunika ndi maubwino olimbitsa thupi
Ntchitoyi ndi chida chanu # 1 polimbana ndi khungu lamphamvu. Zitha kuchitika mosiyanasiyana: ndi ma dumbbells, okhala ndi bala pamapewa anu, ku Smith kapena simulator yapadera. Pali, kumene, kusiyana, koma tidzakambirana za izi pambuyo pake. Zochita zina zonse za mwana wang'ombe zimachokera pakungoyimilira kwa ng'ombe. Mukamaphunzitsa ana anu amphongo mumakina osindikizira mwendo, mukubwereza ndendende ma biomechanics oyimirira ng'ombe pamakina. Kusiyana kokha ndikuti palibe axial katundu pamsana. Bulu lochita masewera olimbitsa thupi kuyambira nthawi yayitali kwambiri yomanga thupi ndiyofanana ndi kuyimitsa kwa mwana wang'ombe, koma chifukwa cha kupindika kwa thupi, katunduyo ndi wosiyana pang'ono.
Ubwino wochita masewera olimbitsa thupi
Ndikokwanira kupanga ng'ombe yayimilira kamodzi pamlungu, mwachitsanzo, kumapeto kwa kulimbitsa mwendo wanu. Izi zidzakwanira hypertrophy yawo.
Kumbukirani kuti minofu ya ng'ombe imakhala yolimbitsa pakuchita masewera olimbitsa thupi monga kuphedwa ndi ma squat akutsogolo. Mukalimbitsa minofu yolimba, m'pamenenso mungakwezenso kulemera kwake. Chifukwa chake, ng'ombe zimayenera kuphunzitsidwa osati kwa iwo okha omwe akufuna kukhala ndi mwendo wam'munsi wokongola, komanso kwa othamanga omwe akufuna kuwonjezera zolemetsa poyenda. Onse opanga ma powerlifters komanso othamanga pamtanda amapeza nthawi mu maphunziro awo kuti aphunzitse ana awo.
Contraindications kukhazikitsa
Zochita izi zimayika katundu wolemera pamtambo. Kwa iwo omwe ali kale ndi mavuto nawo, mwachitsanzo, kuchokera kumayendedwe akutsogolo, sizoyenera.
Palinso katundu wochepa wa axial pamsana pantchitoyi, makamaka mosiyanasiyana ndi barbell pamapewa, mu Smith ndi simulator. Kukula kwake kumadalira kulemera kwake. Sitikulimbikitsidwa kuti mugwiritse ntchito zolemetsa zazikulu pantchitoyi, chifukwa zidzakhala zovuta kuti muziyang'ana kwambiri ntchito zang'ombe. Koma ngati mavuto a msanawo alidi owopsa (hernias and protrusions in the cervical spine, kyphosis severe or osteochondrosis), ndibwino kuphunzitsa ana amphongo mu simulator ya mwendo. Ma biomechanics a gululi ali ofanana, koma mupulumutsa msana wanu kupsinjika kosafunikira.
Ndi minofu iti yomwe imagwira ntchito?
90% ya katundu wamphamvu imagwera paminyezi ya ng'ombe. Katundu wotsalayo amagawidwa pakati pama extensors a msana, minofu ya trapezius, quadriceps ndi matako.
Kukula kwathunthu kwa minofu ya m'munsi, ndikofunikira kuphunzitsanso minofu ya nyamayi, yomwe ili pansi pa ng'ombe. Pachifukwa ichi, mwana wang'ombe yemwe akukwera amakhala woyenera kwambiri. Minofu yokha itakula bwino, imawoneka "ikukankhira" minofu ya gastrocnemius kunja, ndipo imayamba kukhala yayitali kwambiri. Pafupifupi nkhani yomweyi ndi mitolo ya kumbuyo ndi yapakati ya minofu ya deltoid.
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Zosiyanasiyana zolimbitsa thupi
Pali njira zingapo zochitira masewera olimbitsa thupi, zomwe zingafune makina olimbitsa thupi kapena zida zina zamasewera.
Ng'ombe yayimirira imadzuka mu simulator
Kusiyanitsa kofala kwambiri ndi kuyimirira kwa ng'ombe mu makina. Masiku ano, pali makina a ng'ombe pafupifupi pafupifupi masewera aliwonse ochitira masewera olimbitsa thupi. Ubwino wake waukulu ndikuti ndizotheka kwa ife kutambasula minofu pamalo otsika kwambiri a matalikidwe, popeza pali mtunda wokwanira pakati pa pansi ndi nsanja ya mapazi.
- Poyambira poyambira ndi kuyimirira papulatifomu ndi zala zakumapazi zokha, kutsitsa zidendene ndikuyesera kuti "zigwere" momwe zingathere. Kotero chirichonse chiri cholondola. Apa ndiye poyambira, kubwereza kulikonse kuyenera kubweretsedwa pano.
- Pansi pake, timachedwa kwa masekondi pang'ono kuti tiwonjezere minofu ya ng'ombe. Zochitazo zimachitidwa pazitali kwambiri zomwe zingatheke matalikidwe.
- Kenako timadzukanso ndi zala zathu, pomwe tikuyesera kukwera mmwamba momwe tingathere.
- Pamwamba, timapanga kudula kwakukulu.
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Kutalika komwe mukuyenera kukhala kumadalira kokha momwe mumatha "kufinyira" minofu yamphongo momwe mungathere, kuthana ndi ululu.
Ngati mutha kukhala ndi chidule chachikulu kwa masekondi 3-4, ndibwino kwambiri. Pambuyo pa kubwereza kwa 6-8 motere, mudzamva pampu yolimba. Pambuyo pa 5 - kupweteka kwambiri. Ntchito yathu ndikupitiliza kugwira ntchito mpaka zikalephereke. Simungathenso kutambasula kwambiri, pangani zina zingapo zosakwanira kuti mutsirize minofu. Izi sizikugwira ntchito kokha pakukweza ng'ombe, komanso kusiyanasiyana kwa zochitikazi.
Ngati mulibe pulogalamu yoyeseza ngati iyi, mutha kuchita zolimbitsa thupi za gakka:
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Njira ina ndi Smith, apa bala ikhoza kusungidwa pamisampha (monga squats) kapena mikono yotambasula:
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Ng'ombe Yoyimirira ya Barbell Ikuuka
Ngati malo anu ochitira masewera olimbitsa thupi alibe makina a ng'ombe, mutha kuyimba ng'ombe yayimilira ndi barbell kapena ku Smith. Kuti muthane ndi ntchitoyi mu simulator, tikulimbikitsidwa kuyika kapangidwe kakang'ono pansi pa sock kuti ichulukitse mayendedwe ndikutambasula ng'ombezo kumunsi. Ngati izi sizingachitike, mudzichotsera phindu theka la ntchitoyi, chifukwa katundu wang'ombe sangakhale wokwanira.
Tikulimbikitsidwa kuti tisapitirire ndi kulemera kwake, apa ndikofunikira kuti timve ntchito ya minofu, osati kungokweza ma kilogalamu.
Ng'ombe Yoyimirira Imakwera Ndi Ma Dumbbells
Nkhaniyi ndi yofanana ndi kuyimirira kwa mwana wang'ombe ndi ma dumbbells. Kusiyana kokha ndikuti timanyamula kulemera m'manja, osati kumbuyo kwathu.
Onetsetsani kuti mwaika nsanja pansi pa zala zanu kuti muzitambasule bwino pansi pamatalikidwe.
Popanda izi, sizingatheke kuwonjezera kuchuluka kwa ana amphongo pakadutsa gawo lolakwika la matalikidwe, ndipo pantchitoyi ndi omwe amakhala ndi zotsatira zosachepera 50%. M'malo mopanga zododometsa, mutha kugwiritsa ntchito zolemera, palibe kusiyana kwakukulu. Mutha kuchita izi mutayimirira ndi mwendo umodzi, ndikugwira cholumikizira mbali ina, kuti muthe kulumikizanso minofu yaying'ono yomwe imayambitsa kulumikizana bwino.
Pali zosankha zambiri, omasuka kuzigwiritsa ntchito zonse mukamachita masewera olimbitsa thupi. Kumbukirani mfundo yayikulu ya njira yolondola: mpweya umachitika nthawi zonse ndi khama. Ndipo musathamangitse zolemera pantchitoyi, sizofunikira kwenikweni. Ochita masewera othamanga a ng'ombe nthawi zambiri amagwiritsa ntchito zolemetsa zopanda pake pazochitikazi, pomwe oyamba kumene a ng'ombe amagwiritsa ntchito zolemera kwambiri. Zotsatira zikudziwonetsera okha.
