Ƙungiyoyin Manyan Ƙungiyoyin tsoka guda 6
Manyan Muscle Group #1: Kirji
Babban Ƙungiya #2: Baya
Manyan Ƙungiya #3: Makamai
Manyan Muscle Group #4: Kafadu
Manyan Muscle Rukuni #5: Kafafu
Manyan Muscle Rukuni #6: Calves
"Rukunin tsoka" shine daidai abin da yake sauti - rukuni na tsokoki kusa da jikin ku waɗanda ke aiwatar da irin wannan motsi.
Lokacin da kuke horarwa, manyan ƙungiyoyin tsoka guda shida da yakamata ku kula dasu sune:
1. Kirji
2. Baya
3. Makamai
4. Kafadu
5. Kafafu
6. Maraƙi
Rarraba tsokoki ta bangaren jiki yana taimaka mana da kyau tsarawa da tsara shirye-shiryen horonmu.
Misali, idan kuna son ƙarfafa jikinku na sama, yakamata ku fi mayar da hankali kan shirin motsa jiki na cikakken jiki ko na yau da kullun na ɗaukar nauyi.
Koyarwa sau biyu ko uku a mako shine zaɓi mai kyau, amma idan kun ƙara yawan mita, za ku yi sauri da sauri har ma da rauni, don haka horo na yau da kullum yana da kyau al'ada.
A gefe guda, mutane da yawa suna mai da hankali sosai kan tsokoki guda ɗaya kamar biceps. Amma a zahiri, kowane motsa jiki yana yin ta ƙungiyoyin tsoka tare, daidaitaccen haɓakar ƙarfin ƙungiyar tsoka da girman ya kamata ya zama ma'anar horo.
Madadin haka, ta hanyar horar da manyan ƙungiyoyin tsoka guda shida da aka ambata a sama, ana iya samun daidaito, lafiyayye, da kyawun jiki. Ta horar da waɗannan manyan ƙungiyoyin tsoka guda shida, ƙungiyoyin ƙananan ƙwayoyin tsoka za su iya haɓaka da kyau. Duk da haka, gano yadda za a horar da su a cikin shirin horarwa ba abu ne mai sauƙi ba, dole ne ku zare allura da zare ta kowace ƙungiyar tsoka don ci gaba da samun daidaito a cikin tsoka da ƙarfi don guje wa rashin daidaituwa ko raunin tsoka.
Manyan Muscle Group #1: Kirji
Babban tsokar ƙirjin ita ce babbar pectoralis, ko manyan “pec”. Babban aikin shine don taimakawa hannu na sama a fadin jiki. Ba kamar sauran tsokoki ba, duk da haka, filaye na tsokoki na pectoral ba su daidaita su a hanya ɗaya ba.
Babban pec yana da “maki” da yawa, ko wuraren da filayen tsoka suka haɗa zuwa kwarangwal.
Akwai maki sternocostal, wanda ke manne sternum da haƙarƙari zuwa hannunka na sama, da maƙallan clavicular, wanda ke manne kashin wuyanka zuwa hannunka na sama.
Me yasa wannan yake da mahimmanci?
Darussan da suka haɗa da tura hannaye a gaban ƙirji, kamar ɗakin kwana da ƙin danna benci, suna jaddada babban wurin sternocostal na pecs.
Darussan da suka haɗa da motsa hannaye sama da nisa daga ƙirji, kamar latsawa na benci na karkata da juyi, suna jaddada ƙarami na clavicular.
Don haka, idan kuna son haɓaka cikakkiyar ƙirji, daidaitacce, ingantaccen ƙirji, kuna so ku mai da hankali kan motsa jiki kamar haka:
•Latsa maɓallin barbell
•Ƙaƙwalwar katako na katako
•Flat dumbbell benci press
•Ƙaddamar da dumbbell benci
•Latsa benci na kusa
•Juya-riko latsa benci
•Dips
Takaitacciyar: Ƙarjin ƙirji ya ƙunshi sassa biyu, ko "maki" - ma'anar sternocostal da clavicular, kuma ya kamata ku yi amfani da atisayen da ke nuna maki biyu don haɓaka haɓakar tsoka.
Rukunin tsoka #2: Baya
Tsokoki guda huɗu waɗanda ke da mafi girman baya, kuma waɗanda muke son mayar da hankali kan haɓakawa, sune:
• Trapezius
Tarkunanku suna haɗa kashin bayanku zuwa ruwan kafada.
• Rhomboids
Rhomboids suna daidaita kafadar ku ta hanyar haɗa su zuwa kashin baya.
• Latissimus dorsi
Lats suna haɗa hannunka na sama zuwa bayanka don samar da siffar fuka-fuki.
• Gyaran kashin baya
Masu gyaran kafa na kashin baya suna yin layi ɗaya da kashin baya kuma suna yin daidai abin da kuke tsammani - kiyaye kashin baya ya daidaita kuma a tsaye.
Haɓaka faɗi, kauri, bayyana baya yana ɗaya daga cikin mafi kyawun hanyoyin da za a ɗauki jikin ku daga "mai kyau" zuwa "na ban mamaki."
Idan wannan shine burin ku, to kuna son mayar da hankali kan motsa jiki na baya kamar haka:
•Barbell matattu
•Sumo mutuwa
•Tarko-bar matattu
•Lat ja da baya
•Layin kebul zaune
•Juya
•Chinup
•Dumbbell jere
•Layin hatimi
Takaitaccen bayani: Bayan ku yana da manyan tsokoki guda huɗu, kuma mafi kyawun atisayen horar da su duka sun haɗa da jan hankali a kwance da a tsaye, irin su barbell deadlift, lat pulldown, da layin dumbbell.
Rukunin tsoka #3: Makamai
Hannun ya ƙunshi tsoka guda huɗu:
• Biceps brachii
• Biceps brachialis
• Triceps
• Hannun hannu
Hannun ya ƙunshi biceps, triceps, tsokoki na gaba, da wasu ƙananan tsokoki. Ya kamata ku haɗa da wasu aiki kai tsaye akan biceps da triceps, amma yawanci ba kwa buƙatar yin aikin goshin kai tsaye.
Don haka, idan kuna son yin aiki da ƙarfafa biceps, triceps, da goshi, kuna buƙatar mayar da hankali kan motsa jiki kamar waɗannan:
•Barbell curl
•Dumbbell curl
•EZ-bar curl
•Muryar kwanyar kwanyar
•Triceps latsawa (tare da igiya ko hannun karfe)
•Dips
•Triceps a saman latsawa (tare da kebul ko dumbbell)
•Latsa benci na kusa
•Chinups
•Pullups
Rukunin tsoka #4: Kafadu
Kafadar ku sun ƙunshi manyan tsokoki guda uku waɗanda aka sani da deltoids.Abubuwa uku na deltoids sune:
• Matsayi na gaba (gaba)
• Wuri na gefe (tsakiyar)
• Matsayi na baya (baya)
Ana amfani da deltoids da farko don daidaita ƙungiyoyin tsoka kusa da kafadu, kamar su pecs, lats, da biceps.
Na baya deltoid yana taimaka wa lats da tarko su kawo makamai a bayanka, na baya na baya yana taimakawa pecs ya kawo hannun gaba, kuma na waje yana taimakawa tarkuna, pecs, da sauran tsokoki a wuyansa da babba baya Ɗaga hannuwanku zuwa gefe. .
Ta hanyar canza kusurwar latsa ko ja, zaku iya canza matakin da aka horar da deltoid dangane da sauran tsokoki. Misali, latsa sama zai yi amfani da mafi yawan gunkin deltoid na gefe fiye da ƙirji na sama, yayin da layin barbell zai yi amfani da ƙarin dam ɗin deltoid na baya fiye da lat.
Yana da matukar muhimmanci a bunkasa dukkanin maki uku na wannan tsoka saboda idan daya daga cikinsu ya fadi a baya, zai zama sananne sosai.
A mafi yawancin lokuta, ɓangarorin gefe da na baya suna buƙatar mafi yawan aiki saboda deltoid na baya yana da horo sosai a lokacin motsa jiki, kuma babu wanda ya tsallake ranar horon kirji.
Koyaya, horon ƙirji baya horar da sauran maki biyu na deltoid daidai, wanda shine dalilin da ya sa yana da kyau a haɗa wasu ƙarin motsa jiki waɗanda ke horar da ɗigon ku na waje da na baya a lokaci guda.
Idan kuna son haɓaka duk maki uku na deltoids, kuna son mayar da hankali kan motsa jiki na kafada kamar waɗannan:
•Dumbbell gefen delt yana ɗagawa
•Dumbbell na baya delt yana ɗagawa
•Layukan barbell
•Layukan Dumbbell
•Aikin jarida
•Latsa benci
•Latsa benci
Takaitawa: Kafadu sun ƙunshi maki a gaba, tarnaƙi da baya, yana da mahimmanci ku haɗa da motsa jiki waɗanda ke horar da duk maki uku a cikin shirin ku don daidaito, kamanni.
Rukunin tsoka #5: Kafafu
Babban ɓangaren ƙafafu sun ƙunshi manyan ƙungiyoyin tsoka da yawa:
• quadriceps
• Ciwon hamma
• Gluten
Ko da yake ɗan maraƙi kuma wani sashe ne na ƙafar ƙafa ta fuskar tsarin jiki, an bayyana shi daban saboda hanyoyin horo daban-daban. Kowane ɗayan waɗannan ƙungiyoyin tsoka yana buƙatar samun horo mafi kyau tare da motsa jiki daban-daban.
Quads
quadriceps saitin manyan tsokoki huɗu ne a gaban ƙafafunku:
• Ƙarƙashin ɓarna
• Maɗaukakin ƙwayar cuta
• Matsakaicin matsakaici
• Matar dubura
Ƙwayoyin quadriceps suna aiki tare don ƙaddamar da gwiwoyi da kuma juya kwatangwalo.
Don haka, motsa jiki na quadriceps yana kawo kwatangwalo daga matsayi mai tsawo zuwa matsayi mai laushi (lankwasawa da haɗin gwiwa) kuma ya kawo gwiwoyi daga matsayi mai mahimmanci zuwa matsayi mai tsawo (daidaita mahaɗin).
Lokacin da quadriceps suna haɓaka da kyau, suna samar da ainihin kafa.
Kamar yadda za ku gani, mafi kyawun motsa jiki na quad da za ku iya yi shine yawancin motsa jiki na haduwa kuma galibi sun haɗa da yin amfani da ma'auni kyauta.
Idan kuna son haɓaka quads ɗin ku, kuna buƙatar mayar da hankali kan abubuwa kamar waɗannan:
•Barbell baya squat
•Barbell gaban squat
•Dumbbell kumburi
•Latsa kafa
•Bulgarian raba squat
Hamstrings
Ƙunƙarar hantsi rukuni ne na tsokoki uku a bayan ƙafafunku:
• Semitendinosus
• Semimembranosus
• Biceps femoris
Ƙunƙarar ƙafar ƙafa suna aiki tare don murƙushe gwiwoyi kamar yadda kuke yi tare da ƙwanƙwasa ƙwanƙwasa, da kuma tsawanta kwatangwalo a cikin motsa jiki kamar kullun hip da mutuwa.Hakanan an raba mata biceps zuwa "digegi" ko sassa biyu, kamar biceps a hannunka.Ba kamar biceps ba, duk da haka, hamstrings yakan zama ɗaya daga cikin tsokoki da aka yi watsi da su a cikin ƙananan jiki.
Quads suna samun mafi yawan hankali saboda sun fi girma kuma sun fi shahara, wanda zai iya haifar da rashin daidaituwa na tsoka tsakanin gaba da baya na cinya wanda ba wai kawai ya dubi ba amma yana kara haɗarin rauni.
Yawancin mutane suna da ra'ayin da ba daidai ba cewa squats ba duk abin da ake bukata ba ne. Duk da yake squats sun haɗa da hamstrings, quads suna yin yawancin aikin. Wannan gaskiya ne musamman ga nau'in squats da kuke yawan gani a dakin motsa jiki.
Idan kuna son haɓaka ƙwanƙwaran ku, kuna son mayar da hankali kan atisaye kamar waɗannan:
•Barbell matattu
•Sumo mutuwa
•Rumanin mutuwa
•Hamstring curl inji
•Barbell barka da safiya
•Glute-ham tashin inji
The Glutes
Tsokokin gluteus, ko "glutes," sun ƙunshi tsokoki guda uku waɗanda ke samar da gindinku:
• Gluteus maximus
• Gluteus minimus
• Gluteus medius
Gluten suna taka muhimmiyar rawa wajen daidaita jikin ku a cikin wasanni iri-iri da kuma samar da ƙarfi a cikin motsa jiki kamar matattu da squats.
Amma yanzu, idan kun horar da ƙananan jikin ku yadda ya kamata, ba dole ba ne ku yi ƙarin aiki don glutes ɗinku saboda zai yi aiki tare a cikin ƙananan motsa jiki.
Idan kuna son haɓaka glutes ɗinku, kuna buƙatar mayar da hankali kan abubuwa kamar:
•Barbell matattu
•Sumo mutuwa
•Rumanin mutuwa
•Glute lifter/Glute Isolate
•Barbell Hip Press
•Barbell squats
Takaitawa: Babban ɓangaren ƙafar ya ƙunshi quadriceps, hamstrings, da glutes, kuma za ku so ku haɗa da motsa jiki da ke aiki da waɗannan ƙungiyoyin tsoka a cikin aikin ku na yau da kullum don haɓaka ƙarfin ƙafa da girman.
Rukunin tsoka #6: Calvs
Maruƙan sun ƙunshi tsokoki masu ƙarfi guda biyu:
• Ciwon ciki
• Soleus
Maraƙi ya ƙunshi gastrocnemius da tsokoki na tafin hannu, duka biyun waɗanda kuke buƙatar horarwa ta hanyar motsa jiki na maraƙi a tsaye da zaune.
Babu bambance-bambancen motsa jiki na maraƙi da yawa waɗanda za ku iya yi, amma ga waɗanda idan kuna son mayar da hankali kan:
• Na'ura mai tayar da maraƙi tsaye
• Dan maraƙi yana ɗagawa
• Wurin zama injin tayar da maraƙi
•Injin kiwan jaki
•Kiwon maraƙi mai ƙafa ɗaya ɗaya
Lokacin aikawa: Nuwamba-10-2022