Magulu a 6 Akuluakulu
Gulu lalikulu la minofu # 1: pachifuwa
Gulu lalikulu la minofu # 2: Kubwerera
Gulu lalikulu la minofu # 3: mikono
Gulu lalikulu la minofu # 4: Mapewa
Gulu lalikulu la minofu # 5: miyendo
Gulu lalikulu la minofu # 6: Ana a ng'ombe
"Gulu la minofu" ndi zomwe zimamveka ngati - gulu la minofu pafupi ndi thupi lanu lomwe limatha kuyendayenda.
Mukamaphunzitsidwa, magulu 6 akuluakulu anu muyenera kumvetsera:
1. Chifuwa
2. Kumbuyo
3. Manja
4. Mapewa
5. Miyendo
6. Ng'ombe
Gulu la magawo ndi gawo la thupi limatithandizanso kulinganiza ndikukonzekera mapulogalamu athu ophunzitsira.
Mwachitsanzo, ngati mukufuna kulimbikitsa thupi lanu lakumwamba, muyenera kuyang'ana pa pulogalamu yolimbitsa thupi kapena chizolowezi choyenda.
Kuphunzitsa kawiri kapena katatu pa sabata ndi njira yabwino, koma ngati mukukulitsa pafupipafupi, mudzayamba msanga ngakhale kuvulazidwa, kotero kuti maphunziro nthawi zonse ndi chizolowezi chabwino.
Kumbali ina, anthu ambiri amangoganizira kwambiri minofu ya payekha ngati ma biceps. Koma kwenikweni, masewera aliwonse amachitidwa ndi magulu a minofu limodzi, kukula koyenera kwa nyongolotsi kwamphamvu ndi kukula kwake kuyenera kukhala tanthauzo la maphunziro.
M'malo mwake, pophunzitsa magulu asanu ndi limodzi a minofu yotchulidwa pamwambapa, matupi, athanzi, komanso osangalatsa, amatha kukwaniritsidwa. Pophunzitsa magulu asanu ndi limodzi awa, magulu a minofu yaying'ono omwe amagwirizana. Komabe, kulingalira momwe mungaphunzitsire mu pulogalamu yanu yophunzitsira sikophweka, muyenera kulumidwa ndi singano ndi ulusi uliwonse kuti muchepetse zopeza ndi mphamvu kuti mupewe kusamvana kapena kuvulala.
Gulu lalikulu la minofu # 1: pachifuwa
Mikhalidwe yayikulu ya pachifuwa ndi pectoratis yayikulu, kapena "pec" yayikulu. Ntchito yayikulu ndikuthandizira mkono wapamwamba kudutsa thupi. Mosiyana ndi minyewa ina yambiri, komabe, ulusi wa minofu ya pectoral siili yolinganizidwa mbali yomweyo.
The Pec wamkulu ali ndi "mfundo," kapena malo omwe ulusi wa minofu umalumikizira mafupa.
Pali mfundo ya Strococastem, yomwe imawomba sternum ndi nthiti ku mkono wanu wapamwamba, ndipo malo anu apamwamba, omwe amapezeka molunjika ku mkono wanu wapamwamba.
Chifukwa chiyani izi ndizofunikira?
Kuchita masewera olimbitsa thupi komwe kumaphatikizapo kukankha mikono patsogolo pa chifuwa, ngati malo osakanikirana ndikugwedeza benchi, kutsindika malo okulirapo a mapelogalamu.
Kuchita masewera olimbitsa thupi komwe kumaphatikizapo kusunthira manja ndi kutali ndi chifuwa, monga mawonekedwe ndi kufupika-born-Hent-Gress, tsimikizani mfundo yaying'ono.
Chifukwa chake, ngati mukufuna kukhala ndi chifuwa chokwanira, chodziwika bwino, mukufuna kuyang'ana pa chifuwa monga awa:
•Flat Barbell Benchi Stud
•Incline Barbell Bechnchion
•Flat Dumbbell Bechnchion
•Incline Dumbbell Benchi Comp
•Tsekani bedi
•Regist-GRARTE BECKET Press
•Puka
Chidule: Minofu ya pachifuwa imapangidwa ndi zigawo ziwiri, kapena "mfundo" - zowunikira, ndipo muyenera kugwiritsa ntchito zolimbitsa thupi zomwe zikulongosola mfundo zonse ziwiri zokulitsa minofu.
Gulu la minofu # 2: Kubwerera
Minofu inayi yomwe imapanga zochuluka kumbuyo, ndikuti tikufuna kuyang'ana kwambiri zokulira, ndi:
• traptuus
Mitengo yanu imalumikiza msana wanu pamapewa anu.
• rhomboids
A Rhomboids amakhazikika pamapewa anu powalumikizani msana wanu.
• latissimus dorsi
Lats amagwirizanitsa mkono wanu wapamwamba kuti ubweretse mapiko.
• erector spinae
Manja a msana amatha kufanana ndi msana wanu ndipo amachita ndendende zomwe mungayembekezere, sungani msana wanu.
Kukula kwa msana wamtali, wonenepa ndi njira imodzi yabwino kwambiri yotengera thupi lanu kuchokera ku "zabwino" kukhala "mwapadera."
Ngati cholinga chanu, ndiye mukufuna kuyang'ana kwambiri zolimbitsa thupi ngati izi:
•Barbell Deadlift
•Sumver Deadlift
•Msampha-Bar Deadlift
•Lamp
•Kukhala ndi chingwe
•Ngale
•Chinzop
•Dumbbell mzere
•Zisindikizo mzere
Chidule: Kumbuyo kwanu kumapangidwa ndi minofu inayi, komanso masewera olimbitsa thupi abwino kuti muwaphunzitse zonse zopingasa ndikukoka, monganso kubera kwa barbell, ndi Dumbbel.
Gulu la minofu # 3: mikono
Mkono umakhala ndi minofu inayi:
• Biceps Brachii
• Biceps Brachialis
• ma traceps
•
Dzanja limapangidwa ndi biceps, ma triceps, mtsogolomo, ndi minofu ina yaying'ono. Muyenera kuphatikiza ntchito mwachindunji pa biceps ndi ma triceps, koma nthawi zambiri simuyenera kugwira ntchito zikondwerero mwachindunji.
Chifukwa chake, ngati mukufuna kugwira ntchito ndikulimbitsa ma biceps anu, ma triceps, ndi mikono, muyenera kuyang'ana pa umunthu wamunthu ngati awa:
•Barbell curl
•Dumbbell Curl
•EZ-Bar Curl
•Chigaza chibwana
•Predicesps marlice (ndi chingwe kapena chitsulo)
•Puka
•Triceps pamwamba press (ndi chingwe kapena dumbbell)
•Tsekani bedi
•Chinops
•Masamba
Gulu la minofu # 4: Mapewa
Mapewa anu ali ndi minofu itatu yomwe imadziwika ngati ma deltoids.Malangizo atatu a Deltoids ndi awa:
• Malo oyambira (kutsogolo)
• Pafupifupi mfundo (pakati)
• Posachedwa (kumbuyo)
Ma Deltoids amagwiritsidwa ntchito kukhazikika m'magulu a minofu pafupi ndi mapewa, monga mapendi, Lats, ndi biceps.
The Poster Wiltoid imathandizira ma Lats ndi misampha imabweretsa manja kumbuyo kwanu, zovomerezeka zakunja zimathandizira mapikowo kuti abweretse ming'alu, mapesi, ndi minyewa ina kumbuyo.
Posintha ngodya ya atolankhani kapena kukoka, mutha kusintha kuchuluka kwa deltoid imaphunzitsidwa minofu ina. Mwachitsanzo, makina osindikizira afanongeni adzagwiritsa ntchito malo ochulukirapo a deltoid
Ndikofunikira kwambiri kukulitsa mfundo zitatu za minofu iyi chifukwa ngati imodzi mwa izo imagwera kumbuyo, zidzakhala zodziwika bwino.
Nthawi zambiri, kusokonekera komanso kumbuyo kwa kumbuyo kumafunikira ntchito yambiri chifukwa dertior deltoid imaphunzitsidwa bwino panthawi yamafupa, ndipo palibe amene akupuma tsiku lophunzitsira pachifuwa.
Komabe, maphunziro achifuwa saphunzitsa ena awiri a Deltoid Phunzitsani, ndichifukwa chake ndibwino kuphatikiza masewera ena owonjezera omwe amaphunzitsa ena akunja ndipo akubwezeretsanso nthawi yomweyo.
Ngati mukufuna kupanga mfundo zitatu za ma deltoids anu, mukufuna kuyang'ana pa mapewa monga awa:
•Dumbbell Mbali ya Dumble
•Dumbbell Resert Dertis
•Mizere ya Barbell
•Mizere yopanda ma dumbbell
•Asitikali ankhondo
•Bedi lathyathyathya
•Kachikachichentche benchi
Chidule: mapewawo amapangidwa ndi mfundo kutsogolo, mbali ndi kumbuyo, ndikofunikira kuti muphatikize zolimbitsa thupi zitatu mu pulogalamu yanu yopezera ndalama zambiri.
Gulu la minofu # 5: Miyendo
Gawo lapamwamba la miyendo limapangidwa ndi magulu akulu a minofu:
• quadriceps
• bamphani
•
Ngakhale mwana wang'ombeyo ndi gawo la mwendo malinga ndi kapangidwe ka thupi, amafotokozedwa mosiyana chifukwa cha njira zosiyanasiyana zophunzitsira. Iliyonse ya magulu a minofu iyi imayenera kukhala yophunzitsidwa bwino kwambiri ndi zolimbitsa thupi zosiyanasiyana.
Ma quads
Quadriceps ndi minofu inayi yayikulu kutsogolo kwa miyendo yanu:
• Vestonis akutero
• Magulu a Vatus
• Vuto la Vastdius
• Thectus femoris
Quadriceps imagwira ntchito mokweza mawondo ndikusinthana m'chiuno.
Chifukwa chake, zolimbitsa thupi za quadriceps zimabweretsa m'chiuno kuchokera kudera lotalikirana ndi malo ophatikizika (kugwetsa mawondo) ndikubweretsa mawondo kuchokera ku malo osinthika mpaka pamalopo (kuwongola mafupa).
Pamene quadriceps apangidwa bwino, amapanga pakati pa mwendo.
Monga momwe mungapewere, zolimbitsa thupi zabwino zomwe mungachite ndi masewera olimbitsa thupi kwambiri ndipo makamaka imaphatikizapo kugwiritsa ntchito zolemera zaulere.
Ngati mukufuna kukulitsa ma quads anu, muyenera kuyang'ana pa zinthu ngati izi:
•Barbell Back squat
•Barbell Frant Squat
•Dumbbell Lunge
•Press Press
•Bulgaria Sprit Squat
Bankha
Hamstrungs ndi gulu la minofu itatu kumbuyo kwa miyendo yanu:
• Semiitendinosus
• semimembranus
• Biceps Femoris
Chifwamba chimagwirira ntchito limodzi kuti muyendetse mawondo ngati mumachita ndi ma curstriring curls, ndikukulitsa chiuno cholimbitsa thupi ngati chikopa cha m'chiuno ndi chakufa.Biceps Femoris imagawidwanso m'madontho awiri kapena zigawo, monga ma biceps m'manja mwanu.Mosiyana ndi ma biceps, komabe, manyowa amakonda kukhala amodzi mwa minofu yosiyidwa kwambiri m'thupi lapansi.
Ma quads amakhudzidwa kwambiri chifukwa ndi otchuka komanso otchuka, omwe amatha kupanga kusamva minofu pakati pa kutsogolo ndi kumbuyo kwa ntchafu zomwe sizingowoneka zachilendo koma zimangowonjezera ngozi.
Anthu ambiri ali ndi lingaliro lolakwika kuti miyala siakufunika konse. Ngakhale zigawenga zimakhudza mabokosi, ma quads amagwira ntchito yambiri. Izi ndizowona makamaka mtundu wa ma squets omwe mumakonda kuwona mu masewera olimbitsa thupi.
Ngati mukufuna kukulitsa mabotolo anu, mukufuna kuyang'ana masewera ngati awa:
•Barbell Deadlift
•Sumver Deadlift
•Kufatsa kwa Romanian
•Makina a Curst Curl
•Barbell wabwino
•Glute-Ham Dritse Makina
Ma glate
Minofu ya gluteus, kapena "ma glutes," ali ndi minofu itatu yomwe imapanga mtengo wanu:
• gluteus maximus
• gluteumus minimus
• Gluteus Medius
Ma greetes amatenga mbali yofunika kwambiri pakukhazikika pamasewera osiyanasiyana komanso m'njira zopanga mphamvu ngati zolimbitsa thupi ngati ma squats.
Koma tsopano, ngati muphunzitse thupi lanu lotsika, simuyenera kuchita ntchito yowonjezera ya ma greets anu chifukwa idzagwira ntchito limodzi mu thupi lolimbitsa thupi.
Ngati mukufuna kukulitsa ma greetes anu, muyenera kuyang'ana pazinthu monga:
•Barbell Deadlift
•Sumver Deadlift
•Kufatsa kwa Romanian
•Kukweza Kwabwino / Kutukula
•Barbell Hipto Press
•Barbell squats
Chidule: Mbali yapamwamba ya mwendo imapangidwa ndi quadriceps, kusunthika, ndi ma glute, ndipo mudzafuna kuphatikiza masewerawa kuti muchepetse minofu ndi kukula kwamitsempha.
Gulu la minofu # 6: The Calvs
Ana a ng'ombe amapangidwa ndi minofu iwiri yamphamvu:
• Gastrocnemius
• Yemweyo
Ng'ombe imapangidwa ndi minofu ya m'mimba ndipo minofu yonse yomwe muyenera kuphunzitsa kudzera panja ndikukhala ndi masewera olimbitsa thupi.
Palibe omwe amasintha mitundu yambiri ya mwana wazamaweto zomwe mungachite, koma apa pali omwe mukufuna kuyang'ana pa:
• Makina oyimilira a ng'ombe
• A Ng'ombe ya Barbell akweze
• Makina okhala ndi mwana wa ng'ombe
•DonYy wa ng'ombe
•Mwana wa ng'ombe wosakwatiwa
Post Nthawi: Nov-10-2022