Njira Yabwino Yophunzitsira Magulu Onse 6 Aminofu Akuluakulu

"Gulu la minofu" ndilofanana ndi momwe zimamvekera - gulu la minofu pafupi ndi thupi lanu lomwe limagwira ntchito zofanana.
Pamene mukuchita maphunziro, magulu asanu ndi limodzi a minofu omwe muyenera kumvetsera ndi awa:

1. Chifuwa
2. Kubwerera
3. Mikono
4. Mapewa
5. Miyendo
6. Ana a ng'ombe

Kugawa minofu ndi ziwalo za thupi kumatithandiza kukonza bwino ndikukonzekera mapulogalamu athu ophunzitsira.

Mwachitsanzo, ngati mukufuna kulimbikitsa thupi lanu lapamwamba, muyenera kuganizira kwambiri za masewera olimbitsa thupi athunthu kapena chizoloŵezi chokweza zolemera.
Kuphunzitsa kawiri kapena katatu pa sabata ndi njira yabwino, koma ngati muwonjezera mafupipafupi, mudzathamanga mofulumira komanso ngakhale kuvulala, choncho maphunziro okhazikika ndi chizolowezi chabwino.

Kumbali inayi, anthu ambiri amangoganizira kwambiri minofu yamunthu monga ma biceps. Koma kwenikweni, ntchito iliyonse imachitidwa ndi magulu a minofu pamodzi, kukula koyenera kwa mphamvu ya gulu la minofu ndi kukula kwake kuyenera kukhala tanthauzo la maphunziro.

M'malo mwake, pophunzitsa magulu asanu ndi limodzi akuluakulu a minofu omwe atchulidwa pamwambapa, thupi lofanana, lathanzi, komanso lokongola lingathe kupezedwa. Pophunzitsa magulu akuluakulu asanu ndi limodzi a minofu, magulu ang'onoang'ono ogwirizana nawo akhoza kupangidwa bwino. Komabe, kudziwa momwe mungawaphunzitsire pulogalamu yanu yophunzitsira sikophweka, muyenera kulumikiza singano ndi ulusi kudutsa gulu lirilonse la minofu kuti mukhale ndi phindu lokwanira mu minofu ndi mphamvu kuti mupewe kusagwirizana kwa minofu kapena kuvulala.

Gulu Lalikulu La Minofu #1: Chifuwa

Minofu yaikulu ya pachifuwa ndi yaikulu ya pectoralis, kapena "pec" yaikulu. Ntchito yayikulu ndikuthandiza mkono wakumtunda kudutsa thupi. Mosiyana ndi minofu ina yambiri, komabe, ulusi wa minofu ya pectoral suli wogwirizana mbali imodzi.

Pec yaikulu ili ndi "mfundo" zingapo, kapena malo omwe ulusi wa minofu umagwirizanitsa ndi mafupa.

Pali nsonga ya sternocostal, yomwe imamangiriza sternum ndi nthiti kumtunda kwa mkono wanu, ndi mfundo ya clavicular, yomwe imamangiriza collarbone yanu kumtunda wanu.

N’chifukwa chiyani zimenezi zili zofunika?

Zochita zolimbitsa thupi zomwe zimaphatikizapo kukankhira manja kutsogolo kwa chifuwa, monga chosindikizira chophwanyika ndi kutsika, kutsindika mfundo yaikulu ya sternocostal ya pecs.

Zochita zolimbitsa thupi zomwe zimaphatikizapo kusuntha mikono mmwamba ndi kutali ndi pachifuwa, monga chosindikizira cha benchi ya incline ndi reverse-grip, kutsindika mfundo yaying'ono ya clavicular.

Chifukwa chake, ngati mukufuna kukhala ndi chifuwa chokwanira, chofanana, chodziwika bwino, muyenera kuyang'ana kwambiri masewera olimbitsa thupi a chifuwa monga awa:

•Flat barbell bench Press
•Dinani pa barbell bench press
•Makina osindikizira a benchi osalala a dumbbell
•Dinani pa benchi ya dumbbell
•Close-grip bench press
•Reverse-grip bench press
•Dips

Mwachidule: Minofu ya pachifuwa imapangidwa ndi zigawo ziwiri, kapena "mfundo" - sternocostal ndi clavicular point, ndipo muyenera kugwiritsa ntchito masewera olimbitsa thupi omwe amayang'ana mfundo zonse ziwiri kuti muwonjezere kukula kwa minofu.