Masewera olimbitsa thupi ndi gawo lofunikira pulogalamu yochita masewera olimbitsa thupi kwa othamanga aliyense. Gulu la minofu ili liyenera kulipidwa osati azimayi okha omwe amasamala za kukongola kwa mizere ya thupi, komanso amuna.
Munkhaniyi, tiwona mbali zambiri zomwe ndizofunikira kwa othamanga zomwe zimakhudza maphunziro a gululi, ndipo tikuwuzani momwe mungapangire matako anu kunyumba ndi kumalo ochitira masewera olimbitsa thupi. Makamaka kwa owerenga athu, tasonkhanitsa zochitika zabwino kwambiri zamatako zomwe zimapangitsa thupi lanu kukhala losagonjetseka.
Anatomy ya minofu ya gluteus
Minofu ingapo imayambitsa matako. Aliyense okonza zolimbitsa thupi amayenera kudziwa za mawonekedwe ake kuti nthawi zonse azitha kuchita masewera olimbitsa thupi oyenera komanso othandiza. Gulu lokongola limakhala ndi zigawo zitatu zazikulu - zazikulu, zapakati komanso zazing'ono zaminyewa.
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Minofu ya Gluteus maximus
Uwu ndiye unyinji wa matako. Ili ndi mawonekedwe a daimondi ndipo ili pamwamba pamadera ena okongoletsa. Ntchito yake yayikulu ndikutambasula mchiuno ndikusinthasintha kwakunja. Mukamayenda, minofu imakhala pamalo okhazikika. Zomwe zimachitika m'chigawochi zimalepheretsa kuwonongeka kwachilengedwe m'chiuno, komanso zimapangitsa kuti mayamwidwe athamangitsidwe mukadumpha.
Malo amtunduwu ndiyofunikira kwa othamanga ambiri. Minofu yotukuka bwino ya gluteus maximus imathandizira kukulira kwa cadence, komanso kugwira ntchito yayikulu pakukulitsa m'chiuno. Otsatira othamanga, omenya nkhonya, ochita masewera olimbitsa thupi, ochita masewera olimbitsa thupi ndi othamanga ena - ndikofunikira kuti onse azitha kutulutsa bwino minofu ya gluteus maximus.
Minofu ya Gluteus medius
Gulu ili pambali pa matako, lomwe lili pansi pa gluteus maximus. Cholinga chachikulu ndikutenga mchiuno ndi kugwirana m'chiuno ndimalo okhazikika. Chigawochi chikugwira nawo ntchito poyenda. Malowa amachepetsedwa poyenda pa mwendo wothandizira, womwe umathandiza kukonza dera lam'chiuno m'malo mwake. Malo ampweya wapakatikati amatha kuthandiza kupatula miyendo kuchokera pansi poyenda.
Minofu iyi ndiyofunika kwambiri pamasewera ambiri. Ochita masewera othamanga, ochita masewera olimbitsa thupi, ochita masewera olimbitsa thupi, ndi othamanga ena ayenera kugwira ntchito kuti awonjezere malo amtunduwu.
Minofu ya Gluteus maximus
Gulu lamagulu ili silimawonekeratu. Ndiye wakuya kwambiri mwa atatuwo. Ntchito yayikulu ndikulanda mchiuno ndi kuwongolera thunthu. Dera lamtunduwu limakhudzidwa ndimayendedwe onse othamanga.
Minofu yonyezimira imathandizira kukonza mchiuno, ndipo imathandizidwanso makamaka pakuyenda kwa Cardio. Kuti mumvetsetse momwe mungapangire matako anu ndikuwapangitsa kukhala okongola kwambiri, muyenera kulimbitsa minofu yayikulu, yaying'ono komanso yaying'ono kwambiri. Limbikirani. Mwa kupopa matako anu, mutha kuwonjezera mphamvu m'matumba ndikuthamanga ndikudumpha mwachangu.
Makhalidwe a maphunziro a abambo ndi amai
Mapulogalamu olimbitsa thupi omwe cholinga chake ndi kulimbikitsa matako ndi ofanana m'njira zambiri. Koma palinso zina zapadera zomwe zimakhudza kusankha masewera olimbitsa thupi.
Kuchita masewera olimbitsa thupi amuna
Kusiyanitsa kwakukulu pakati pa kuphunzitsidwa kwa amuna ndikuti kutsindika sikungopatsa minofu yamtundu wokongola mawonekedwe, koma kumangoyang'ana kukulitsa mikhalidwe yamphamvu, kukulitsa kuchuluka kwa miyendo ndi chiuno.
Malangizo amomwe mungapangire matako amunthu ndiosavuta - muyenera kugwira ntchito kwambiri ndi barbell. Zochita zoyambira matako omwe amagwiritsidwa ntchito polemetsa ndizabwino pachifukwa ichi. Chifukwa chake, mudzapopa magulu angapo amisempha nthawi imodzi. Muthanso kugwira ntchito ndi ma dumbbells ndi kettlebells, ndipo, zowonadi, pangani masewera osiyanasiyana akuya.
Pochita masewera olimbitsa thupi ndi zida zolemetsa zamasewera, ndikofunikira kutsatira njira yolondola, chifukwa mayendedwe ambiri amakhala owopsa.
Kuphunzitsa azimayi
Atsikana ndi amayi samakonda kwambiri kukula kwamphamvu zonga amuna. Amakhudzidwa kwambiri ndi mawonekedwe okongola komanso amtundu wa minofu ya gluteus. Pachifukwa ichi, azimayi okondeka, monga lamulo, nthawi zambiri amakhala ndi chidwi ndi funso la momwe angathere msanga matako awo. Makamaka ngati nyengo yam'nyanja siyikutali, ndipo pali nthawi yochepa yophunzitsira.
Pazotulutsa toni, azimayi amatha kulangizidwa kuti azichita zolimbitsa thupi kunyumba kapena kumalo ochitira masewera olimbitsa thupi. Musaiwale za kudzipatula, chifukwa mumatsindika za kulemera kwa minofu yanu. Chifukwa chake, muyenera kuphatikiza mitundu ingapo ya akatundu.
Ngati mukufunadi kutulutsa ma glute anu, osangowayankhula pang'ono, muyenera kuchita zolimbitsa thupi zolemetsa nokha, osati kungoyendetsa miyendo yanu panyumba. Mukawona kanema ngati "momwe mungapangire matako mumphindi 5 kunyumba", onetsetsani kuti sipadzakhala chilichonse chokhudza "kulimbitsa thupi" koteroko. Osapusitsidwa ndi mawu otsatsa, kumanga minofu si ntchito yophweka.
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Kodi mungathamangitse bwanji matako anu?
Funso loti zimatengera zingati kupopera matako nthawi zambiri limafunsidwa ndi oyamba kumene. Tsoka ilo, othamanga ambiri achichepere amasiya masewera atangophunzira pang'ono. Ndipo onse chifukwa, osalandira zotsatira zofulumira, amakhumudwitsidwa ndikukula pang'onopang'ono.
Kumbukirani, ndizosatheka kupanga minofu yokongola tsiku limodzi, komabe, komanso kupopa matako anu sabata limodzi. Ngakhale mutaphunzitsa tsiku lililonse (zomwe, mwa njira, ndizolakwika). Iyi ndi njira yovuta kwambiri yomwe imafunikira njira yoyenera. Poyamba kulimbitsa thupi, thupi lanu limangolowerera katundu wovuta. Zochita zoyambira ngati barbell kapena dumbbell squats ziyenera kuyamba kuchitidwa mopanda kulemera kuti aphunzire maluso, makamaka moyang'aniridwa ndi akatswiri. Ndipo mtsogolomu, mutapitilira kukula kwa magwiridwe antchito ndi zakudya zoyenera, matako anu adzayamba kupangika.
Minofu iyenera kupuma ndikukonzanso. Simungangoyendetsa gulu limodzi paphunziro lililonse, izi zimangobweretsa kuzowonjezera ndikusowa kupita patsogolo. Chiwerengero chabwino kwambiri cha masewera olimbitsa thupi sabata imodzi ndi 1-2.
Mutha kuwona kusintha koyamba komwe kudzawonekera patangotha masabata atatu kapena anayi. Sizingachitike kupopera matako m'mwezi umodzi, koma munthawi imeneyi amatha kukhala oyenera. Chofunikira ndichakuti mwadongosolo komanso mwadongosolo mugwire ntchito yosintha bwaloli.
Zitha kukutengerani osachepera chaka kuti mupeze zotsatira zabwino. Ngakhale, izi ndizofunikira payekha ndipo zimadalira momwe mumakhalira, kukonzekera musanayambe makalasi, komanso kulimba kwamaphunziro ndikutsatira malamulowo.
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Kuthetsa mavuto ndi mtundu wa matako
Munthu aliyense ndi payekha. Kapangidwe ka matako kakusiyana ndi kothamanga ndi kothamanga. Pali mitundu inayi yayikulu ya minofu iyi:
- Matako ooneka ngati A (gawo lakumwambali ndi laling'ono kwambiri kuposa lakumunsi, "mtima").
- Mawonekedwe ozungulira (otukukira kunja).
- V-woboola pakati (taper pansi).
- Matako ndi lalikulu (lathyathyathya).
Simuyenera kumasuka ngati chilengedwe chakupatsani mphotho zokongola. Ngakhale matako olimba kwambiri amatha kuvutika ndikutaya mawonekedwe awo pakapita nthawi. Mukamachita masewera olimbitsa thupi pafupipafupi pagululi, mutha kuthana ndi mavuto omwe amapezeka kwambiri mthupi lino:
- kumitsani bulu wopusa;
- kupereka mphamvu kwa matako mosabisa;
- chotsani "ma breeches" ntchafu (malinga ndi zakudya zoyenera, zomwe zidzachotse mafuta osanjikiza).
N'zosatheka kusintha kapangidwe ka minofu yokha, koma ndizotheka kukonza mawonekedwe ndikuwongolera mkhalidwe wanthawi zonse wa gluteal zone. Miyezi ingapo mutangoyamba kumene maphunziro, mudzakhala mutathana ndi mavuto ena wamba. Tiyenera kukumbukiranso kuti boma likamanyalanyazidwa koyambirira, nthawi yochulukirapo idzafunika kugwiritsidwa ntchito kupopera gulu lamagulu omwe akufuna. Kuchita masewera olimbitsa thupi komanso kudya kumathandizira kuchotsa mafuta owonjezera mthupi, kukonza mawonekedwe a ansembe osagwirizana, ndikuwonjezera kuchuluka kwa minofu.
Kuchita Zochita Kunyumba
Pali magulu ena a anthu omwe alibe mwayi wopita kumalo ochitira masewera olimbitsa thupi, koma akufuna kukhala olimba, chifukwa chake ali ndi chidwi ndi momwe angapangire matako awo kunyumba. Kwa othamanga oterowo, tasankha masewera olimbitsa thupi angapo, omwe mungakwaniritse zotsatira zina, komanso kukonzekera gulu lolimbitsa thupi kuti likhale lolemera kwambiri. Chitani zojambulazi pansipa kuti mumange ndikumangirira bwino. Musaiwale kuti kukula kwa minofu kumafuna kupita patsogolo nthawi zonse komanso kuwonjezeka kwa katundu (choyamba, kulemera kwake).
Magulu
Uwu ndi masewera olimbitsa thupi omwe angakuthandizeni kugwira ntchito yamagulu angapo nthawi imodzi (quads, glutes). Kuti mudziwe momwe mungapangire bwino ma glute anu ndi squats, muyenera kudziwa momwe mungayendere pang'onopang'ono. Gwiritsani mpira wapadera:
- Falitsani mapazi anu phewa-mulifupi, fanizani mpira nawo.
- Wongolani msana wanu. Osadalira kapena kuzungulira msana wanu nthawi yonseyi.
- Pang'ono pang'ono yambani kupita pansi. Mapeto - ntchafu pansipa kufanana ndi pansi. Mawondo sayenera kutuluka kupyola zala zakumiyendo. Manja atha kupitilizidwa patsogolo kapena kuwoloka patsogolo panu.
- Bwererani pamalo oyambira. Chitani mayendedwe onse pang'onopang'ono.
- Chitani mobwerezabwereza a squats.
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Mothandizidwa ndi mpira wochita masewera olimbitsa thupi, momwe thupi la wothamanga likuyendera likamakhala lachilengedwe, ndipo zida zake sizimalola maondo kugwada. Masewerawa ayenera kuchitidwa ndi othamanga oyamba.
Njira yovuta kwambiri kugwiritsa ntchito chowongolera mphira:
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M'tsogolomu, kutengera kupezeka kwa ma dumbbells, ndibwino kuti musunthire nawo limodzi. Pali njira ziwiri zazikulu apa. Yoyamba ndi squat squat yokhala ndi dumbbell imodzi yomwe imachitika pachifuwa:
Njira yachiwiri ndikumangirira ndi ma dumbbells awiri:
Pochita masewera olimbitsa thupi amtundu uliwonse, chinthu chachikulu ndikungokhala mozama momwe mungathere.
Maunitsi
Ichi ndi masewera ena othandiza kwambiri. Minofu ya miyendo, komanso minofu ya gluteal, imagwira nawo ntchitoyo. Mutha kugwiritsa ntchito zolemera zapadera (zopepuka, zolemera). Kunyumba, mutha kutenga botolo lonse lamadzi kapena mchenga.
- Wongolani msana wanu, ikani mapazi anu mulifupi paphewa padera.
- Sungani thupi molunjika. Kusunthira patsogolo torso kumathandizira kupopera ma quads, osati ma glutes.
- Pita patsogolo ndi phazi lako lamanja, kusiya phazi linalo m'malo.
- Mukamayendetsa, likulu la mphamvu yokoka liyenera kusunthidwira patsogolo.
- Konzani thupi lanu masekondi ochepa.
- Bwererani pamalo oyambira.
- Lunge pa mwendo wina.
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Chonde dziwani kuti mawondo sayenera kupitirira mulingo wamasokosi:
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Kugwira ntchito yopanda zolemera poyamba, mutha kupeza njira yolondola yochitira mayendedwe. Khwerero liyenera kukhala lokwanira mokwanira, mwendo wakumbuyo uyenera kukhala wopindika pang'ono, kotero kutsindika kwa katundu kumapita chimodzimodzi ndi minofu ya gluteal. Wothamanga amafunika kukhala wolimba. Gwiritsani ntchito kulumikizana kwanu kwamagalimoto powonjezerapo.
Kukweza miyendo kuchokera kuthandizira kunama
Uku ndikusuntha kwina kosangalatsa komwe amuna ndi atsikana ambiri amakhala kunyumba. Ntchitoyi imakhudza osati minofu ya matako okha, komanso atolankhani. Chitani masewerowa pang'onopang'ono, muyenera kumva kupsinjika kwa gulu la minofu:
- Tengani bodza.
- Manja akuyenera kuwongoledwa nthawi zonse, sungani thupi lanu molunjika, ngati kuti muli m'bokosi. Nkhope iyenera kukhala pansi.
- Mosinthana kukweza miyendo yanu yakumanja ndi kumanzere. Pamwamba pake, siyani masekondi 2-3.
- Chitani pafupifupi kubwereza kwa 10-15 pakukweza mwendo kulikonse.
Chiwerengero chobwereza chimadalira zomwe mwaphunzira. Chitani masewera olimbitsa thupi mosadukiza. Yesetsani kusamala. Muthanso kugwiritsa ntchito magulu amphira kuti izi zikhale zovuta kwambiri.
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Kutsogolera miyendo kumbuyo
Izi ndi masewera olimbitsa thupi abwino omwe othamanga amatha kugwira bwino ntchito minofu yonse ya matako. Pachiyambi, mutha kugwira ntchito yopanda zolemera.
- Gwadani, mutenge zotsala zanuzo.
- Sungani msana wanu molunjika. Lonjezani mwendo wanu wakumanja pang'onopang'ono. Nthawi yomweyo, konzani mwendo wamanzere, uyenera kukhalabe wosakhazikika.
- Tengani phazi lanu lakumanja mmbuyo ndi mmwamba.
- Chepetsani pansi.
- Chitani izi mobwerezabwereza. Ndiye kuchuluka komweko ndi phazi lakumanzere.
Kusunthaku kutha kuchitidwanso kumalo ochitira masewera olimbitsa thupi. Gwiritsani ntchito pang'onopang'ono.
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Bridge
Ndipo tsopano upangiri wina wabwino wokhudza kupopera matako kwa atsikana kunyumba - pangani mlatho. Koma osati wamba, koma wowoneka bwino:
- Ugone kumbuyo kwako mawondo ako atapinda.
- Ikani manja anu pansi pamodzi ndi thupi.
- Yambani mayendedwe ndi kuyesetsa mu chiuno olowa. Limbikitsani malingaliro anu. Kwezani m'chiuno mwanu momwe mungathere.
- Chitani mobwerezabwereza pamlatho.
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Pofuna kugwiritsira ntchito gulu la minofu, zolimbazo zitha kukhala zovuta kwambiri popanga mlatho wokhala ndi mikono yokwera. Ntchitoyi ndiyofunikanso kukonzanso kuvulala pamsana, muyenera kumva kupsyinjika kwa minofu ya gluteal zone.
Kugona mwendo wanu wam'mbali kumadzuka
Ntchitoyi imalola kuti wothamanga azitha kuchita masewera olimbitsa thupi a gluteus medius komanso gluteus minimus. Kusunthika kotereku kumatha kuchitika pogwiritsa ntchito zolemera zapadera zomwe ziyenera kumangiriridwa ku akakolo.
Njira zolimbitsa thupi:
- Onetsetsani zolemera za akakolo. Ugone mbali yako. Wongolani miyendo yanu, komanso mkono womwe uli pansi. Dzanja lina likhoza kuyikidwa kumbuyo kwa mutu.
- Kwezani miyendo yonse nthawi imodzi. Yesetsani kuwakweza pogwiritsa ntchito minofu ya gluteus. Osang'amba nyumbayo. Pamwamba pake, siyani masekondi 1-2.
- Bwererani pamalo oyambira.
- Chitani izi mobwerezabwereza (12-15). Gwiritsani ntchito pang'onopang'ono.
Kuchita masewera olimbitsa thupi
Mutha kuphunzitsira kunyumba kokha gawo loyamba la kukula kwa minofu. Ngati mukufuna kupeza zotsatira zoyipa kwambiri, muyenera kupita kukalabu yamasewera.
Ndiye mumamanga bwanji masewera anu olimbitsa thupi? Ndiosavuta kwambiri - muyenera kuchita masewera olimbitsa thupi pogwiritsa ntchito zida zamasewera. Izi zikuthandizani kukwaniritsa zomwe mukufuna mwachangu kwambiri.
Pali masewera olimbitsa thupi omwe angakuthandizeni kukwaniritsa cholinga chanu nthawi yomweyo. Izi zitha kukhala zoyambira komanso zopatula.
Zolimbitsa Thupi Zaulere Zolemera
Ma gym onse amakono amakhala ndi chikho cha dumbbell ndi mipiringidzo ingapo yama pancake. Zolemera zaulere ndizochita zolimbitsa thupi kwambiri.
Dumbbell patsogolo mapapu
Kuyenda kofunikira kumeneku kumachitika nthawi zambiri pampando uliwonse wogwedezeka ndi amuna ndi akazi. Kuti muchite mapanga ndi ma dumbbells, muyenera kusankha zida zamasewera zolemera bwino. Oyamba kumene amagwirira ntchito molingana ndi dongosolo la kupititsa patsogolo kwa katundu - ndi njira iliyonse yatsopano, ndikofunikira kukulitsa katundu, kuyambira pazochepa. Njira iyi ithandizira wothamanga kudziwa momwe angagwiritsire ntchito kulemera kwake.
Njira yochitira masewera olimbitsa thupi ndi iyi:
- Wongolani msana wanu, tengani ma dumbbells awiri.
- Sungani thupi lanu m'njira yonseyo.
- Limbani kwambiri ndi phazi lanu lakumanja patsogolo.
- Konzani thupi lanu masekondi ochepa.
- Bwererani pamalo oyambira.
- Lunge pa mwendo wina.
Ingogwira ntchito yolemera bwino.Ntchitoyi iyenera kuchitika kumapeto kwa masewera olimbitsa thupi. Kusunthaku kumakhudza minofu yayikulu komanso yapakatikati.
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Magulu
The squat ndi gulu lotchuka kwambiri. Ndiyamika kwa iye, wothamanga akhoza kugwira osati minofu gluteus maximus, komanso quadriceps. Kuti muganizire kwambiri za gulu la minofu yomwe tili nayo chidwi, muyenera kupita pansi mozama momwe mungathere.
Kusuntha pang'onopang'ono. Woyamba ayenera kuphunzira malangizowo motsogozedwa ndi wophunzitsa waluso, popeza kukwinyika ndi bala pamapewa kumakhala kopweteka.
Njirayi ndi iyi:
- Imani molimba pamapazi anu, muwayike wokulirapo pang'ono kuposa mapewa anu, masokosi amayang'ana pang'ono mbali.
- Ikani zida zamasewera paminyewa ya trapezius. Gwirani kapamwamba ndi manja awiri.
- Wongolani msana wanu. Pewani kuzungulira mozungulira kumbuyo ndi thoracic msana.
- Inhale - timatsika, chiuno - m'munsimu kufanana ndi pansi.
- Exhale - timabwerera kumalo oyambira. Thupi silitsamira patsogolo. Ngati mumadzithandiza kumbuyo, muyenera kuchepetsa kulemera kwanu. Popanda kutambasula miyendo yanu mpaka kumapeto, pitani patsamba lotsatira.
- Chitani izi mobwerezabwereza za 10-15 za gululi.
Sungani zidendene zanu pansi. Limbikitsani ma glutes anu mutakhala.
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Plie squats okhala ndi ma dumbbells
Mtundu wina wama squat womwe cholinga chake ndikupopera minofu ya adductor ndi gluteal minofu. Plie itha kuchitika ndi dumbbell kapena kettlebell. Oyamba kumene akulangizidwa kuti ayambe phunzirolo popanda zolemera zapadera.
Njira zolimbitsa thupi:
- Futukula miyendo yanu. Tembenuzira mapazi ako panja.
- Tengani dumbbell kapena kettlebell m'manja mwanu ndikuyiyika pakati pakati pa miyendo yanu.
- Yambani kutsika pang'onopang'ono. Thupi silitsamira patsogolo.
- Mbali ya bondo iyenera kukhala madigiri osachepera 90.
- Dzukani pamalo oyambira. Pamwamba pake, simuyenera kutambasula miyendo, nthawi yomweyo yambani kubwereza.
- Chitani mobwerezabwereza kwa gululi (10-15).
Nthawi yoyamba, yesani zolimbitsa thupi ndi zida zamasewera zomwe ndizopepuka, mpaka mutaphunzira kuchita mayendedwe onse mwaluso.
Bokosi lolemera lolemera
Ichi ndi chifaniziro chokwanira cha mlatho kunyumba. Apa ndi pomwe titha kunyamula matako kwambiri, pogwiritsa ntchito zolemera zowonjezera, chifukwa, kulimbitsa thupi kumakulanso. Nthawi zambiri barbell imagwiritsidwa ntchito, yomwe imayikidwa m'chiuno. Padi wapadera amaikidwa pa bar, yomwe imachepetsa kuthamanga kwa pulojekitiyo pathupi.
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Zochita pa zoyeserera
Ochita masewera olimbitsa thupi nthawi zambiri amachita masewera olimbitsa thupi osiyanasiyana. Koma simuyenera kuchita zolimbitsa thupi zonse pa iwo. Phatikizani mayendedwe ndi zolemera zaulere ndi makina.
Limba Lalikulu Mwendo Press
Izi ndizochita masewera olimbitsa thupi omwe angakuthandizeni ma quadriceps, hamstrings, ndi glutes. Pafupifupi othamanga onse amasindikiza mwendo. Paulendo, wolimbitsa thupi samatsitsa msana wake ndi abs. Makina olimbitsa thupiwa amalimbikitsidwa kwa othamanga omwe ali ndi mavuto kumbuyo kwenikweni.
Njirayi ndi iyi:
- Gona pampando pamakina. Ikani mapazi anu papulatifomu.
- Kuti mugwiritse ntchito bwino ma glutes, mapazi amafunika kukhala otalikirana kwambiri komanso kufupi ndi nsonga ya nsanja momwe angathere.
- Wongolani miyendo yanu ndikuchotsani choyimitsira ndi manja anu.
- Bwerani mawondo anu pamene mukupuma. Osakweza nsana wanu ndikuchoka pampando.
- Mukamatulutsa mpweya, yongolani miyendo yanu, koma osati kwathunthu, nthawi yomweyo kuyambanso kubwereza.
Chitani zonse zosunthika ndimphamvu ya minofu, musagwiritse ntchito mphamvu ya inertia. Kukula kwa benchi kuyenera kukhala kokwanira. Samalani momwe mawondo anu alili, sayenera kusonkhanitsidwa pokweza.
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Kukweza miyendo yanu mutagona pamimba pa benchi kapena pa simulator
Ntchitoyi imatchedwanso reverse hyperextension. Uku ndi kuyenda kwakutali komwe kumalola wothamanga kuti azigwiritsa ntchito gluteus medius ndi smallis mwanjira yabwino. Kuti zochitikazo zikhale zogwira mtima, ikani zolemera zapadera pamapazi anu.
Njira yakuphera:
- Gona pabenchi ndi mimba yako.
- Sungani mapazi anu atayimitsidwa ndikufanana pansi.
- Khalani pomwepo kwa masekondi pang'ono, kenako ndikutsitsa miyendo yanu pansi.
- Kenako kwezani miyendo yanu kwambiri momwe mungathere ndi khama la minofu yolimba.
- Abweretseni abwereze kangapo kubwereza izi.
Ndi bwino kugwira ntchito pang'onopang'ono. Thupi liyenera kukhala lokhazikika. Kukweza mwendo kukweza sikulimbikitsidwa kwa othamanga omwe ali ndi mavuto am'mbuyo.
Komanso, izi zitha kuchitidwa pabenchi chifukwa cha hyperextension, apa matalikidwe adzakhala akulu:
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Kutengedwa kwa mwendo pamalopo
Ntchito yodzipatula iyenera kuchitidwa ndi wophunzitsira kapena crossover. Apa mutha kuthana ndi gluteus medius ndi minimus minofu. Chitani izi pazochitika zilizonse zolimbitsa thupi:
- Ikani khafu pamiyendo yanu, kenako ikulumikizeni kumtunda.
- Gwirani makina kuti ayime molimba ndi manja anu (kukhazikika thupi).
- Yambani kusunthira mwendo wanu kumbuyo. Pamapeto pake, tsekani kwa masekondi angapo.
- Bwererani ku malo oyambira ndi gulu loyendetsedwa.
- Chitani izi mobwerezabwereza (12-15).
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Pakati paulendo, wothamanga ayenera kumangitsa minofu ya matako. Mwendo ndi mafupa ake siziyenera kutembenukira kumbali. Phazi silifunikira kusunthira kutali kwambiri ndi chipikacho. Sungani msana wanu pamalo okhazikika.
Zochitazo zitha kuchitidwa kunyumba pogwiritsa ntchito gulu labala lolimbitsa thupi:
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Kuswana miyendo mu simulator
Ichi ndi gulu lothandizira kwambiri lomwe limathandizanso kuthana ndi gluteus medius ndi gluteus minimus. Ntchitoyi ndi yolumikizana. Kuti muchite mayendedwe molondola, mufunika makina owonjezera mwendo.
Njirayi ndi iyi:
- Khalani pampando wamakina. Pofuna kutsindika za gluteus maximus, tsamira patsogolo. Momwe zimakhalira, magawo apakati ndi ang'ono amagwira ntchito.
- Ikani ntchafu zanu pafupi ndi mapilo.
- Mukamatulutsa mpweya, yanizani m'chiuno mwanu momwe mungathere. Pamapeto pake, konzani malowa kwa masekondi angapo.
- Mukamakoka mpweya, pang'onopang'ono mubwerere pomwe mukuyambira.
- Pangani mobwerezabwereza kutambasuka kwa mwendo (12-15).
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Thupi la wothamanga liyenera kukhala pamalo okhazikika.
Mayendedwe ambiri amathandizira kupanga magawo angapo am'magulu am'mutu omwe akufunsidwa mwakamodzi, koma pali zinthu zingapo. Magulu ndi mapapo ndi abwino kwambiri popanga gluteus maximus minofu. Mitengo yapakatikati ndi yaying'ono imagwiritsidwa ntchito pakusuntha kwamiyendo.
Ngati mukuyamba kumene, pemphani thandizo kuchokera kwa wophunzitsa waluso. Adzakuthandizani kukonza njira yanu pakuchita zovuta zonse. Mwanjira imeneyi mutha kupewa kuvulala kofala. Ngati mulibe mwayi wogwira ntchito moyang'aniridwa ndi wowongolera, choyamba penyani makanema ophunzitsira pagulu lililonse lomwe lakonzedwa.
Mapulogalamu ophunzitsa
Pali mapulogalamu ochuluka kwambiri omwe angakhudze gulu la minofu. Zomwe muyenera kuchita kuti muzipopera matako zili ndi inu. Koma kumbukirani kuti mu phunziro limodzi muyenera kugwiritsira ntchito minofu yonse ya matako.
Kuchita masewera olimbitsa thupi
Pulogalamuyi idapangidwa kuti izikhala ndi ma barbell, ma dumbbells ndi ma simulators, kotero sizingatheke kumaliza kwathu. Ndilo tsiku lokonzekera mwendo ndikugogomezera glutes. Zovutazo ndizoyenera amuna ndi akazi. Kuchita masewera olimbitsa thupi kamodzi pa sabata kudzakwanira (masiku enawo, gwirani ntchito kumtunda):
| Chitani dzina | Chiwerengero cha njira zoyankhira komanso kubwereza |
| Magulu Ozama okhala ndi bala pamapewa | 4x10-12 |
| Mapapu akutsogolo okhala ndi ma dumbbells | 3x10 |
| Limba Lalikulu Mwendo Press | 3x12-15 |
| Mlatho waulemerero wokhala ndi mtolo wina | 3x12-15 |
| Kutengedwa kwa mwendo pamalopo | 3x15 |
| Kuyimitsa Ng'ombe | 4x12-15 |
Muyenera kuchita zolimbitsa thupi zonse molondola, apo ayi simukhala ndi zotsatira zake.
Kunyumba
Tiganiziranso mwayi wakugwiritsira ntchito nyumba kulibe ngakhale zopumira. Koma kuti masewerawo asakhale achabe, muyenera osowa chowongolera mphira kuti minofu ilandire katundu wokwanira wa hypertrophy. Kulimbitsa thupi kwamatako kumatha kuchitika kawiri pa sabata:
| Chitani dzina | Chiwerengero cha njira zoyankhira komanso kubwereza |
| Masewera olimba | 4x12-15 |
| Mapapu ambiri patsogolo | 4x12-15 |
| Ulemerero mlatho | 3x15 |
| Kukweza miyendo kuchokera kuthandizira kunama | 3x15 |
| Kutsogolera miyendo kumbuyo | 3x15 |
Malamulo a zakudya
Zakudya zopatsa thanzi ndizofunikira kwambiri pulogalamu iliyonse yochita masewera olimbitsa thupi. Pambuyo pochita masewera olimbitsa thupi mochita masewera olimbitsa thupi, othamanga ayenera kudya bwino. Kumayambiriro kwa maphunziro, muyenera kufotokoza cholinga cha maphunziro.
Kuyanika
Mukakhala ndi mavuto ndi cellulite pamatako, komanso mafuta ochulukirapo m'mbali (omwe amatchedwa "breeches"), kuwonjezera pakuchita masewera olimbitsa thupi, muyenera kuonda. Kuti muchite izi, muyenera kudya mafuta ochepa patsiku kuposa momwe mumayaka. Vutoli siloposa 15-20%, ndikofunikira kuti musafe ndi njala, chifukwa mutaphunzitsidwa mwakhama muyenera kupatsa thupi mphamvu zofunikira.
Kuti mukhale ndi zotsatira zabwino, perekani thupi mapuloteni okwanira (2 g pa kg ya kulemera kwa thupi) ndi chakudya chovuta (osachepera 1-1.5 g) Osatengera kwathunthu mafuta, amafunikira, makamaka osasunthika. 0,8-1 g pa kg ya kulemera chidzakhala chokwanira.
Kutolere misa
Eni ake ndi eni matako athyathyathya, m'malo mwake, ayenera kusamalira kunenepa. Muyenera kuwotcha ma calories ochepa kuposa omwe mumadya. Zotsalirazo ziyeneranso kukhala mkati mwa 15-20% yazakudya za kalori tsiku lililonse. Idyani kwambiri ndipo nthawi zambiri. Gawo la mkango wa zakudya za tsiku ndi tsiku liyenera kukhala ndi chakudya chambiri (pasitala, mpunga, buckwheat, balere). Mapuloteni amafunikanso, pafupifupi 2 g pa kg ya thupi.
Pakuchulukitsa, othamanga nthawi zambiri amagwiritsa ntchito mankhwala osiyanasiyana opatsa thanzi. Mapuloteni ndi opeza phindu adzakuthandizani kupeza kuchuluka kwa ma calories ngati mukuvutika kudya kapena kusakhala ndi nthawi yokwanira.
Palinso malamulo ovomerezeka ovomerezeka pazakudya zabwino:
- Imwani madzi ambiri, osachepera 33 ml pa kg ya kulemera kwa thupi.
- Musadye maola 1.5-2 musanafike m'kalasi. Kupanda kutero, mutha kukhala ndi chizungulire komanso nseru. Kudya kwanu musanachite masewera olimbitsa thupi kuyenera kukhala ndi zopatsa mphamvu ndi zomanga thupi.
- Idyani chakudya chabwino mukamaliza kalasi. Palibe chifukwa chomwe muyenera kufa ndi njala.
- Madzulo, ndibwino kudya kanyumba kochepa mafuta, kupatsa thupi "mapuloteni" ochepa.
- Pambuyo pa 18:00 mutha kudya ndipo muyenera kudya, ngakhale mutadya.
Idyani zakudya zabwino zokha. Sinthani kudya kwanu. Mwanjira imeneyi mutha kukwaniritsa zotsatira mwachangu kwambiri.
Malangizo a othamanga otchuka
Ndemanga zamomwe mungapangire matako zimathandizira kudziwa masewera olimbitsa thupi omwe ndi othandiza kwambiri. Makamaka, ndemanga za othamanga otchuka. Mwachitsanzo anthu ngati Arnold Schwarzenegger. Iye, pokhala wopambana kasanu ndi kawiri mu mpikisanowu wotchedwa "Mr. Olympia", nthawi zonse ankanena kuti masokosi osiyanasiyana ndiwo masewera olimbitsa thupi abwino kwambiri amatako.
Mwamtheradi othamanga onse ochokera kumakampani olimbitsa thupi, makamaka omwe amatenga nawo mbali pamipikisano yamasewera osiyanasiyana, amakhala ndi nthawi yayitali kuti aphunzitse gulu la minyewa. Zithunzi za mitundu yotchuka, komanso mapulogalamu awo ophunzitsira, zitha kupezeka mosavuta patsamba lawo lapaintaneti.
Oyamba sayenera kuyesa kubwereza pulogalamu yamaphunziro omanga. Izi ndizolemetsa kwambiri, zomwe pamapeto pake zimabweretsa zotsatira za kuwonongera. Ndibwino kuti mupange dongosolo lanu lamaphunziro lomwe lili loyenera kwa inu ndipo lingaganizire zomwe mungachite. Ngati mulibe chidziwitso chokwanira cha izi, gwiritsani ntchito chithandizo cha ophunzitsa aluso.
