Amatsinda 6 nyamukuru yimitsi
Itsinda ryimitsi y'imitsi # 1: Isanduku
Itsinda ryimitsi yimbere # 2: inyuma
Itsinda rikomeye ryimitsi # 3: Intwaro
Itsinda ryimitsi yimbere # 4: Ibitugu
Itsinda ryimitsi ikomeye # 5: Amaguru
Itsinda ryimitsi ikomeye # 6: Inyana
"Itsinda ryimitsi" nibyo rwose uko byumvikana nka-itsinda ryimitsi hafi yumubiri wawe ukora ingendo nkiryo.
Iyo urimo imyitozo, amatsinda atandatu yimitsi ugomba kwitondera ni:
1. Isanduku
2. Inyuma
3. Intwaro
4. Ibitugu
5. Amaguru
6. Inyana
Gutondekanya imitsi igice cyumubiri kidufasha gutunganya neza no gutegura gahunda zacu zo guhugura.
Kurugero, niba ushaka gushimangira umubiri wawe wo hejuru, ugomba kwibanda cyane kuri gahunda yuzuye yumubiri cyangwa gahunda yo guterura ibiro.
Guhugura inshuro ebyiri cyangwa eshatu mu cyumweru ni amahitamo meza, ariko niba wongera inshuro, uzahita wibeshya ndetse ukomeretsa, bityo imyitozo isanzwe ni akamenyero ko ari ingeso nziza.
Kurundi ruhande, abantu benshi bibanda cyane kumitsi ya buri muntu nka biceps. Ariko mubyukuri, buri myitozo ngororamubiri ikorwa nitsinda ryimitsi hamwe, gukura gushyira mu gaciro byimitsi n'imbaraga bigomba kuba ibisobanuro byamahugurwa.
Ahubwo, mu guhugura amatsinda atandatu yimitsi yavuzwe haruguru, ibintu bisa, ubuzima bwiza, kandi byanze bikunze birashobora kugerwaho. Mugutoza izi matsinda atandatu yimitsi, amatsinda mato yimitsi arashobora guterwa neza. Ariko, guhuza uburyo bwo kubatoza muri gahunda yawe y'amahugurwa ntabwo byoroshye, ugomba gukora urushinge numugozi binyuze kuri buri tsinda ryimitsi kugirango wirinde inyungu zumubiri nimbaraga kugirango wirinde ubusumbane cyangwa ibikomere.
Itsinda ryimitsi y'imitsi # 1: Isanduku
Imitsi nyamukuru yigituza nicyiciro cya pectoralis, cyangwa "pec" major. Imikorere nyamukuru nugufasha ukuboko hejuru kumubiri. Bitandukanye nizindi mitsi myinshi, ariko, fibre yimitsi yimitsi ntabwo yose ihujwe nicyerekezo kimwe.
Pec Mang ifite "amanota," cyangwa ahantu fibre fibs ifatanije na skeleton.
Hano hari ingingo ya sternocostal, iha urusaku rwinshi n igiti kugeza ku kuboko kwawe hejuru, hamwe ningingo yambaye ikaze, ikomokera mukuboko kwawe hejuru.
Kuki ibi ari ngombwa?
Imyitozo ikubiyemo gusunika amaboko imbere yigituza, nkisukari kandi yanze intebe itangazamakuru, ushimangire ingingo nini ya pernocostal ya Pecs.
Imyitozo ikubiyemo kwimura intwaro no kure yigituza, nkinkuta n'isubiramo-gufata intebe itangaza, ushimangire ingingo ntoya.
Rero, niba ushaka guteza imbere igituza cyuzuye, ugereranije, usobanuwe neza, urashaka kwibanda kumyitozo yigituza nkayo:
•Brize Barbell Bench kanda
•SHAKA BABBEll Bench Kanda
•Flat Dunbbell Bench kanda
•Intera ya Dumbbell Bench kanda
•Gufunga-gufata
•Gusubira inyuma-gufata intebe kanda
•Kwibiza
Incamake: Imitsi yo mu gatuza igizwe n'ibice bibiri, cyangwa "ingingo" - Ingingo ya Sternocostal na Clavicular na Clavicular na Clavicular, kandi ugomba gukoresha imyitozo igamije iterambere ryimitsi.
Itsinda ryimitsi # 2: inyuma
Imitsi ine igira igice kinini inyuma, kandi ko dushaka kwibanda ku iterambere, ni:
• Trapezius
Imitego yawe ihuza umugongo ku bitugu.
• rhomboid
Rhomboid ikuraho ibitugu byawe ibitugu abahuza umugongo.
• Latissimus dorsi
Inkubi y'umuyaga ihagurukira ku mugongo wawe kugirango ikore imiterere.
• Eretor Spinae
Abasigarugori kwiruka biruka kumurongo wawe kandi bakora neza icyo wakwitega - komeza umugongo wawe kandi ugororotse.
Gutezimbere cyane inyuma, bisobanuwe inyuma ni bumwe muburyo bwiza bwo gufata physique yawe kuva "byiza" kuri "bidasanzwe."
Niba iyo ari intego yawe, noneho urashaka kwibanda kumasezerano yinyuma nkaya:
•Barbell Deadlift
•Sumo Deadlift
•Umutego-bar deadlift
•Lat puldown
•Umurongo wa Cable
•Gukurura
•Chinop
•Dumbbell Row
•Ikidodo
Incamake: Umugongo wawe ugizwe n'imitsi ine minini, hamwe nimyitozo myiza yo kubatoza bose birimo byose bitambitse kandi bihagaritse, nka barbell deadlift, na dumbbell.
Itsinda ryimitsi # 3: Intwaro
Ukuboko igizwe ahanini n'imitsi ine:
• Biceps Brasoi
• Biceps Brachialis
• Triceps
• ukuboko
Ukuboko igizwe na biceps, Triceps, imitsi yimbere, hamwe nizindi mitsi mito. Ugomba gushyiramo imirimo itaziguye kuri biceps na triceps, ariko mubisanzwe ntukeneye gukora amaboko muburyo butaziguye.
Noneho, niba ushaka gukora no gushimangira biceps yawe, amabereri, nintoki, ugomba kwibanda ku myitozo yamaboko nkayo:
•Barbell curl
•Dumbbell curl
•Ez-bar curl
•Igihanga crusher
•Triceps kanda (hamwe numugozi cyangwa ibyuma)
•Kwibiza
•Triceps hejuru ya kanda (hamwe na cable cyangwa dumbbell)
•Gufunga-gufata
•Chinups
•Gukurura
Itsinda ryimitsi # 4: ibitugu
Ibitugu byawe bigizwe n'imitsi itatu ikomeye izwi nka detoide.Ingingo eshatu za decodes ni:
• Ingingo y'imbere (imbere)
• Ingingo ya (hagati)
• Point point (inyuma)
Deltoide ikoreshwa cyane cyane muguhindura imitsi hafi yibitugu, nka pecs, inkubi y'umuyaga, na biceps.
Umwanya winyuma ufasha inkweto n'imitego bizana amaboko inyuma yawe, impyisi yimbere ifasha inkoni imbere, kandi ibilt yo hanze ifasha imitego, pecs, hamwe nizindi mitsi izengurutse amaboko kuruhande.
Muguhindura inguni yikinyamakuru cyangwa gukurura, urashobora guhindura urwego Deltoid yatojwe ugereranije nubundi mitsi. Kurugero, itangazamakuru rirenga rizakoresha byinshi bya Deltoid ya Deltoid kuruta igituza cyo hejuru, mugihe umurongo wa barbell uzakoresha byinshi inyuma ya Deltoid ya Deltown kuruta a Lat Lumplewn.
Ni ngombwa cyane guteza imbere ingingo zose uko ari eshatu zimitsi kuko niba umwe muri bo aguye inyuma, bizagaragara cyane.
Ahanini, ibitanda byinyuma nibyo bikenera akazi cyane kuko Deltoid yimbere yateguwe neza mugihe cyimyitozo yigituza, kandi ntamuntu usimbura umunsi wigituza.
Nyamara, amahugurwa yigituza ntashobora guhugura bihagije izindi ngingo ebyiri za dltoid, niyo mpamvu aribyiza gushyiramo imyitozo yinyongeratoza imyitozo yo hanze no kwigomwa mugihe kimwe.
Niba ushaka guteza imbere ingingo zose uko ari eshatu za depode yawe, urashaka kwibanda ku myitozo yigitugu nkaba:
•DUMBBBLL YIKURIKIRA
•Dumbbell rear delt irazamura
•Barbell rows
•Imirongo ya dumbbell
•Itangazamakuru rya Gisirikare
•Intebe
•Intera ya intebe
Incamake: Ibitugu bigizwe ningingo imbere, impande n'inyuma, ni ngombwa ko ushiramo imyitozo ngo ihugure ingingo zose uko ari eshatu muri gahunda yawe yuzuye, reba.
Itsinda ryimitsi # 5: Amaguru
Igice cyo hejuru cyamaguru kigizwe nimitwe myinshi yimitsi:
• Quadriceps
• hamstrings
• urusaku
Nubwo inyana nayo iri mukiguru ukurikije imiterere yumubiri, byasobanuwe ukundi kubera uburyo butandukanye bwamama. Buri matsinda yimitsi agomba gutozwa neza nimyitozo itandukanye.
Quad
Quadriceps ni urutonde rwimitsi ine nini imbere yamaguru yawe:
• Vugukuza
• medialis
• Umuhuza wa vatus
• ferimos ya rectus
Quadriceps ikorera hamwe kugirango yongere amavi kandi ihindagurika ikibuno.
Imyitozo ya Quadriceps izana ikibuno kuva kumwanya wagutse kugeza kumwanya woroshye (kunama ingingo) hanyuma uzane amavi kuva kumwanya wagutse (kurokora ingingo).
Iyo quadriceps yateye imbere neza, ikora intangiriro yamaguru.
Nkuko uzabibona, imyitozo myiza ya Quad ushobora gukora ni porogaramu ya combo kandi ahanini zirimo gukoresha uburemere bwubusa.
Niba ushaka kugwiza Quads yawe, ugomba kwibanda kubintu nkibi:
•Barbell inyuma
•Barbell Imbere ya Squat
•Dumbbell Lunge
•Itangazamakuru
•Buligariya yacitsemo ibice
Hamstrings
Imitsi nitsinda ryimitsi itatu inyuma yamaguru yawe:
• Semitendinosus
• Semimembranosus
• Biceps femor
Urugereko rukorana kugirango duhuze amavi nka hamstring curls, no kwagura ikibuno mumyitozo nka hip intera no gupfa.Biceps femorus nayo igabanijwemo "utudomo" cyangwa ibice, kimwe na biceps mukiganza cyawe.Bitandukanye na biceps, ariko, hamstrings bakunda kuba imwe mumitsi yirengagijwe cyane mumubiri wo hasi.
Quads ibona ubwitonzi bwinshi kuko ni nini kandi igaragara, ishobora gutera imitsi hagati yimbere ninyuma yibibero bidasa gusa ahubwo byongera ibyago.
Abantu benshi bafite igitekerezo kitari cyo ko squats ntabwo ari inyundo zose zikenewe. Mugihe squats irimo hamstrings, quad ikora imirimo myinshi. Ibi ni ukuri cyane cyane kubintu bya squats ukunze kubona muri siporo.
Niba ushaka guteza imbere hafi ya hamstrings yawe, urashaka kwibanda kumasezerano nkaya:
•Barbell Deadlift
•Sumo Deadlift
•Umunyarumaniya
•Hamstring curl imashini
•Barbell nziza
•Glute-ham kuzamura imashini
Urusaku
Imitsi ya Gluteus, cyangwa "ubucuti," igizwe n'imitsi itatu ikora ikibuno cyawe:
• Gluteus Maximus
• Gluteus minimus
• Gluteus Medius
Ibisasu bigira uruhare runini mu guhungabanya umubiri wawe mu siporo itandukanye no kubyara imbaraga mu myitozo nka squats.
Ariko ubu, niba utoje umubiri wawe wo hasi neza, ntugomba gukora akazi k'inyongera kubakunzi bawe kuko bigiye gukorera hamwe mubikorwa byo hasi.
Niba ushaka kugwiza ibara ryawe, ugomba kwibanda kubintu nka:
•Barbell Deadlift
•Sumo Deadlift
•Umunyarumaniya
•Gutemba / Gutera Gutandukanya
•Barbell Hip Kanda
•Barbell squats
Incamake: Igice cyo hejuru cyamaguru kigizwe na quadriceps, hamstrings, hamwe nibisasu, kandi uzashaka gushyiramo imyitozo ikora muri gahunda yawe kugirango ubone imbaraga zubunini nubunini.
Itsinda ryimitsi # 6: Calvs
Inyana zigizwe n'imitsi ebyiri zikomeye:
• Gastrocnemius
• Soleus
Inyana igizwe n'imitsi gastrocnemius n'imitsi itoroshye, byombi ukeneye gutoza binyuze mu myitozo ihagaze kandi yicaye.
Ntabwo aribwo imyitozo myinshi ifite agaciro gahindagurika ushobora gukora, ariko dore niyashaka kwibandaho:
• Imashini ihagaze
• Guhagarara Inyana ya Barbell
• Imashini ya Calf yicaye
•Indogobe y'inyana
•Inyana imwe yo mu mitsi inyana
Igihe cyo kohereza: Nov-10-2022