Manyan tsoka guda 6
Babban rukunin tsoka # 1: kirji
Babban rukunin tsoka # 2: baya
Babban rukunin tsoka # 3: makamai
Babban rukunin tsoka # 4: kafadu
Babban rukunin tsoka # 5: Kafafu
Babban rukunin tsoka # 6: Katari
A "Kungiyar tsoka" ita ce daidai abin da yake sauti kamar-gungun tsokoki kusa da jikinku wanda ke aiwatar da irin ƙungiyoyi iri ɗaya.
Lokacin da kai horo ne, manyan kungiyoyin tsoka guda shida ya kamata ka kula da sune:
1. Chest
2. Back
3.
4. Kaya
5. Kafafu
6. Catves
Rarraba tsokoki na jiki ya taimaka mana mafi kyawun tsari da kuma tsara shirye shiryen horarwa.
Misali, idan kana son karfafa jikinka na sama, ya kamata ka mai da hankali sosai a kan wani shiri na motsa jiki ko kuma daukar nauyin aiki mai nauyi.
Horar da biyu ko sau uku a mako shine kyakkyawan zaɓi, amma idan kun ƙara yawan zaɓi, zaku ji daɗin rauni, horo na yau da kullun shine kyakkyawan al'ada.
A gefe guda, mutane da yawa suna mayar da hankali sosai a kan tsokoki ɗaya kamar biwars. Amma a zahiri, kowane motsa jiki ana yin motsa jiki ne da ƙungiyoyin tsoka, da haɓakar ƙarfin tsoka da girman ƙarfin gwiwa ya kamata shine ma'anar horo.
Madadin haka, ta hanyar horar da manyan kungiyoyin tsoka guda shida da aka ambata a sama, ana iya samun kimiyyar lafiya, koshin lafiya, da za a iya samun irin rai mai kyau. Ta hanyar horar da waɗannan manyan kungiyoyin tsoka guda shida, suna da alaƙa da ƙananan ƙungiyoyin tsoka da za a iya ci gaba. Koyaya, gano yadda ake horar da su a cikin shirin horarwa ba shi da sauƙi, dole ne kuyi zubanku da allura da ƙarfi ta hanyar kawar da rashin daidaituwa ko raunin da ya faru.
Babban rukunin tsoka # 1: kirji
Babban tsoka na kirji shine pectoralist babba, ko "Pec" babba. Babban aikin shine taimaka wajan sama a jikin jiki. Ba kamar yawancin tsokoki ba, duk da haka, da fibers na kere tsokoki ba duk suke daidaita su ba.
Manyan Pec suna da maki mai yawa ", ko wuraren da ƙwayoyin tsoka suke haɗe da kasusuwa.
Akwai batun strostoochostal, wanda ke kaiwa da sternum da kuma tsarkake zuwa ga hannunka na sama, da kuma maki na mai, wanda ke kai makamancinka zuwa hannunka na sama.
Me yasa wannan yake da mahimmanci?
Darasi da ke hadawa da tura makamai a gaban kirji, kamar ɗakin kwana da ragin benci, jaddada mafi girman lokacin pecs.
Darasi wanda ya hada da motsin makamai sama da nesa daga kirji, kamar mahallin da wuya, jaddada karami maki.
Don haka, idan kuna son haɓaka cikakke, gwargwado, kirji da aka ayyana, kuna son mai da hankali kan darasi na kirji kamar waɗannan:
•Fl5 Flowic barbell latsa
•Labaran BLLINALECLER
•Flat dumbbell bench latsa
•Matsa dumbbell din
•Kusantar-riƙe benci
•Koma-rench latsa
•Gantsi
Takaitawa: Tsohon kirjin ya ƙunshi sassan biyu, ko "maki" -ratociochostal da kuma maki maki, kuma ya kamata ku yi amfani da darasi biyu don haɓaka haɓakawa.
Kungiyoyin tsoka # 2: baya
Tsokoki guda huɗu waɗanda suke da yawa na baya, kuma muna son mayar da hankali kan haɓaka, sune:
• Trapezius
Tarkacenku suna haɗa kashin ku a kafada kafada.
• rhomboids
Rhomboids yana da wuyan albashin ku ta hanyar haɗa su zuwa kashin ku.
• Latissimus Drisi
Kwayoyin suna haɗe hannunka na sama don dawo da kayan kwalliya.
• Ingantaccen Spine
East East East Lectors Ru layi daya zuwa kashin ku kuma yi daidai abin da za a tsammanin-tsare tsinkaye da kuma madaidaiciya.
Inganta yaduwa, lokacin farin ciki, an ayyana baya shine mafi kyawun hanyoyi don ɗaukar masaniyar kimiyyar ku daga "mai kyau" don "na musamman."
Idan wannan shine burin ku, to kuna son mayar da hankali kan motsa jiki kamar waɗannan:
•Barbell
•Sumo
•Tarko-bar kisan
•Latuldown
•An yi ta USB
•Ja da
•Kagap
•Layi Dumbbell Row
•Sa hatimi
Takaitawa: Baya baya ya ƙunshi manyan tsokoki guda huɗu, kuma mafi kyawun motsa jiki don horar da dukansu masu jan hankali, kamar suck mai fashewa, kamar su Latalbell Row.
Kungiyoyin tsoka # 3: makamai
A hannu galibi an haɗa da tsokoki huɗu:
• biiceps brachii
• ci belachiallis
• Tasirin
•
A hannu an yi shi ne daga cikin biceps, kwararru, tsokoki na hannu, da kuma wasu 'yan ƙanana. Ya kamata ka hada da wasu aiki kai tsaye a kan biceps da kwali, amma yawanci ba kwa bukatar yin gubar kai tsaye.
Don haka, idan kuna son yin aiki da karfafa bices ɗinku, sdips, da kuma tabbaci, kuna buƙatar mai da hankali kan ayyukan hannu kamar waɗannan:
•Barbell curl
•Dumbbell curl
•Ez-bar curl
•Kwanyar mutane
•Triceps latsa (tare da igiya ko ƙarfe)
•Gantsi
•Siceps Sama da Press (tare da USB ko Dumbbell)
•Kusantar-riƙe benci
•Chiups
•Ja da
Kungiyoyin tsoka # 4: kafadu
Kafadu sun ƙunshi manyan tsokoki guda uku da aka sani da Deltoids.Abubuwa uku na Deltoids sune:
• aya (gaba)
• Maɗaukaki
• Points Points (baya)
An yi amfani da Deltoids da farko don magance ƙungiyoyin tsoka a kusa da kafadu, kamar su pecs, latss, da kuma ciiceps.
Pertoric na baya ya taimaka kwarin gwiwa da tarkuna suna kawo hannu a bayan ka, karkatar da delts suna taimaka wa tarkuna, kwari, da sauran tsokoki a kusa da wuya.
Ta hanyar canza kusurwar latsa ko ja, zaku iya canza digiri wanda aka horar da dangi ga sauran tsokoki. Misali, latsa latsa zai yi amfani da ƙarin daga cikin kirji na ƙarshe fiye da kirji na sama, yayin da barbellow zai yi amfani da ƙarin daga cikin ɓoye meltoidown fiye da lat lat.
Yana da matukar muhimmanci a bunkasa dukkan maki uku na wannan tsoka saboda idan ɗayansu ya fadi a baya, zai zama sananne sosai.
Don mafi yawan ɓangare, da ƙarshen da ya biyo bayan Delts suna buƙatar mafi yawan aiki saboda deltoid mai horar da kullun yayin motsa jiki, kuma babu wanda ya tsallaka ranar horo na kirji.
Koyaya, horar da kirji bai cancanci horar da sauran maki biyu ba, wanda shine ya fi kyau a haɗa wasu ƙarin darasi da ke horar da su a waje a lokaci guda.
Idan kana son bunkasa dukkan maki uku na deltooids, kana son mai da hankali kan darasi kafada kamar waɗannan:
•Dumbbell helt ya tashi
•Dumbbell rance delt kiwata
•Lighc layuka
•Layuka Dumbbell Layuka
•Matsa soja
•Lebur latsa
•Mobline bench latsa
Takaitawa: kafadu sun haɗu da maki a gaba, tarnaƙi da baya, yana da mahimmanci cewa kun haɗa da darasi waɗanda ke horar da duk maki uku a cikin shirinku na ma'auni, kwatankwacin kama.
Kungiyoyin tsoka # 5: Kafafu
Babban ɓangaren kafafu suna da manyan ƙungiyoyi masu tsoka da yawa:
• Quadriceps
• Haske
• glutes
Ko da yake maraƙi ma wani ɓangare ne na kafa dangane da tsarin jiki, an yi bayani dabam saboda hanyoyin horo daban-daban. Kowane ɗayan waɗannan ƙungiyoyin tsoka suna buƙatar ingantacciyar koyarwa tare da darasi daban-daban.
Quads
Quadriceps sa ne na manyan tsokoki guda huɗu a gaban kafafunku:
• Vastrus Karshe
• Medialis
• Vastus Intermedius
• Matsakaici Femoris
A quadriceps yana aiki tare don tsawaita gwiwoyi da kuma zaren kwatangwalo.
Don haka, darussan Quadriceps sun kawo kwatangwalo daga wani mambunkurin matsayi zuwa matsayi mai sassauci (lanƙwasa haɗin gwiwa) kuma kawo gwiwoyi daga madaidaiciyar matsayi (daidaita gidajen abinci).
Lokacin da quadriceps suna da kyau ci gaba, suna samar da tushe na kafa.
Kamar yadda zaku gani, mafi kyawun ayyukan quad da zaku iya yi yawancin darikawar Combo kuma galibi sun haɗa da amfani da kaya kyauta.
Idan kana son ƙara kaqoshinka, kana buƙatar mai da hankali kan abubuwa kamar waɗannan:
•Barbell back squat
•Barbell a gaban squat
•Dumbbell lugge
•Kafa danna
•Bulgaria ta raba squat
Da hamstrings
Hamstrings rukuni ne na tsokoki guda uku a bayan kafafunku:
• Semitendinosus
• Semimebranossus
• biceps femoris
Haske yana aiki tare don sauƙaƙe gwiwoyi kamar ku tare da hamstring curls, kuma don tsawaita kwatangwalo kamar keken cinya da kisa.Hakanan ana raba femps femoris kuma ya kasu kashi biyu "dige" ko sassan, kamar yadda lam ban bayewa a hannu.Ba kamar biceps ba, duk da haka, cututtukan hanji suna iya zama ɗaya daga cikin tsokoki na yau da kullun a cikin ƙananan jiki.
Quads sun fi yawan kulawa saboda suna da girma kuma mafi sanannen tsoka, wanda zasu iya ƙirƙirar rashin jin daɗi amma yana ƙara haɗarin rauni.
Yawancin mutane suna da ra'ayin da ba daidai ba cewa squats ba duk buƙatar farauta ba. Yayin da squats ya sa ya shafi hatsin, quads yi yawancin aikin. Gaskiya ne gaskiya ga nau'in squats da kuke gani a cikin dakin motsa jiki.
Idan kuna son haɓaka haɓakar ɓarnar ku, kuna son mayar da hankali kan darussan kamar waɗannan:
•Barbell
•Sumo
•Romaniibiya
•Injin hamstring curl
•Barbell barci-safiya
•Glute-naman alade
Da glutes
The Gluteus tsokoki, ko "glutes," sun ƙunshi tsokoki uku waɗanda suke samar da bututun ku:
• Maximus
• Glutus Minimus
• Gluteus Medius
Glutes suna taka muhimmiyar rawa wajen inganta jikinku a cikin wasanni da yawa da kuma samar da iko a cikin ayyukan kamar mutane da squats.
Amma yanzu, idan kun horar da ƙananan jikinku da kyau, ba lallai ne ku yi ƙarin aiki don glutsin ku ba saboda zai tafi tare a cikin ƙananan motsa jiki na jiki.
Idan kanaso ka kara m m, kana bukatar ka mai da hankali kan abubuwa kamar:
•Barbell
•Sumo
•Romaniibiya
•Gluter lifer / Gret
•BIYU HEPIC HEATSA
•Barbell solrats
Takaitawa: Na sama ɓangaren kafa ya ƙunshi quadriceps, hamstrings, da kuma safiya, kuma zaku so hada da darasi a cikin ayyukan tsoka don kara girman karfin kafa da girman kafa.
Kungiyoyin tsoka # 6: Calvs
'Yan maraƙi sun ƙunshi tsokoki biyu masu ƙarfi:
• GastrocNenemius
• Sleus
Calfan maraƙi ya ƙunshi tsokoki na ciki, waɗanda kuma kuna buƙatar horo ta hanyar tsaye da kuma zama cikin ayyukan mara gari.
Babu cewa da yawa darajar bambance-bambancen motsa jiki na maraƙi da za ku iya yi, amma a nan ga waɗanda idan kuna son mayar da hankali kan:
• Tsawon maraƙi yana haɓaka injin
• Yana tsaye garkuwa da maraƙi
• Seated Calan maraƙi tayar da injin
•Doncy maraƙi
•Guda-kafa mai kyau maraƙi
Lokaci: Nuwamba-10-202222