Mapoka makuru matanhatu emapanduru
Huru Tsandanyama Boka # 1: Chest
Makuru mhasuru boka # 2: kumashure
Makuru mhasuru boka # 3: maoko
Makuru mhasuru boka # 4: mafudzi
Huru Tsandanyama Boka # 5: Makumbo
Huru yeboka reMasisuru # 6: mhuru
"Hurumende yehuswa" ndiyo chaiyo izvo zvinoita senge-boka remasuru padyo nemuviri wako unoita mafambiro akafanana.
Paunenge uchidzidziswa, mapoka matanhatu emasumbu emasuru aunofanira kuteerera kune:
1. Chest
2. Kudzokera
3. Maoko
4. Mafudzi
5. Makumbo
6. Mhuru
Kuenzanisa tsandanyama nenzvimbo yemuviri kunotibatsira zviri nani kuronga uye kuronga zvirongwa zvedu zvekudzidzisa.
Semuenzaniso, kana iwe uchida kusimbisa muviri wako wepamusoro, iwe unofanirwa kutarisa zvimwe pachirongwa chakazara-muviri kana chirongwa chekusimudza uremu.
Kudzidzisa kaviri kana katatu pasvondo sarudzo yakanaka, asi kana iwe ukawedzera iyo frequency, iwe unokurumidza kuwanda uye kunyange kukuvara, saka kudzidziswa nguva dzose tsika yakanaka.
Kune rimwe divi, vanhu vazhinji vanotarisa zvakawandisa pamhasuru imwe neimwe sevakabikwa. Asi kutaura zvazviri, kurovedzera kwega kwega kunoitwa nemapoka emapanduru pamwe chete, kukura kwakaringana kwesimba remasuru uye saizi dzinofanira kunge revo yekudzidziswa.
Panzvimbo pezvo, nekudzidziswa mapoka matanhatu makuru emasuru ataurwa pamusoro apa, mimhanzi, ane hutano, uye aesthetics anofadza muviri anogona kuwanikwa. Nekudzidzisa aya mapoka matanhatu makuru emasuru, mapoka madiki emapanduru anogona kugadzirwa kwazvo. Nekudaro, kufunga kuti vadzidzise sei muchirongwa chako chekudzidzisa hazvisi nyore, iwe unofanirwa kukanda tsono uye tambo yega yega yemasuru kuti urambe uine mwero muswe uye simba kuti udzivise mhasuru kana kukuvara.
Huru Tsandanyama Boka # 1: Chest
Iyo huru tsandanyama yechipfuva ndeye perkoralis yakakura, kana "pec" yakakura. Basa guru ndeyokubatsira ruoko rwekumusoro mhiri kwemuviri. Kusiyana nemamwe mimwe tsandanyama, zvisinei, mafudzi emasumbu ezvipenga haasi ese akaenzana munzira imwechete.
Iyo pec yakakura ine akawanda "mapoinzi," kana nzvimbo idzo mbambo dzemhasuru dzinobatanidza neSkeleton.
Pane nzvimbo inosimbisa, iyo inosungira sternum uye kuomesa ruoko rwako rwekumusoro, uye poindi yemakonzo, inoshanyira collarbone yako kurudyi rwako kumusoro.
Nei izvi zvichikosha?
Maekisesaizi ayo anosanganisira kusundira maoko pamberi pechipfuva, senge flat uye kuderera kwebhenji pench, simbisa iyo yakakura sternoconostal point yezvibodzwa.
Maekisesaizi ayo anosanganisira kuendesa maoko kumusoro uye kure nechipfuva, kunge incline uye reverse-grip bench phete, simbisa zvidiki clavicular point.
Nekudaro, kana iwe uchida kukudziridza chibereko chakazara, chinotaurwa, chinotsanangurwa, iwe chaunoda kutarisa pachipfuva pane izvi zvinomuita izvi:
•Flat Barbell Bench Press
•Incline Barbell Bench Press
•Flat Dumbbell Bench Press
•Incline Dumbbell Bench Press
•Kuvhara-Grip Bench Press
•Reverse-grip bench tinya
•DIPS
Pfupiso: Chipfuva tsandanyama inoumbwa nezvikamu zviviri, kana "mapoinzi"-iyo sternocostal uye clavicosta point, uye iwe unofanirwa kushandisa maekisesaizi ayo anotarisa ese maviri ekuti uwedzere kusuruvara kwescle.
Tsandanyama yeboka # 2: back
Iwo matsuru mana anoumba huwandu hwedzidzo, uye kuti tinoda kutarisa pakuvandudza, ndirwo:
• Trapezius
Misungo yako inobatanidza musana wako kumapfupa ako.
• Rhomboids
Iyo Rhotomboids inokanganisa mabara ako mabara nekuvabatanidza kune yako musana.
• Latissimus dorsi
MaLat anosanganisira ruoko rwako rwekumusoro kumusana wako kuti ugadzire chimiro chesango.
• Erector Spinae
Iyo spinal ererel inomhanya kufanana neyako musana uye ita chaizvo izvo zvaungatarisira - chengetedza musana wako wakasungwa uye wakasununguka.
Kukudziridza kwakawanda, kwakakora, kutsanangurwa kumashure ndeimwe yenzira dzakanaka dzekutora muviri wako kubva ku "yakanaka" kuti "tisiyane."
Kana icho chiri chinangwa chako, saka iwe unoda kutarisa kudzosera kumashure kurovedza izvi:
•Barbell Deadlift
•Sumo Deadlift
•Trap-Bar Deadlift
•Lath puldown
•Yakagara tambo tambo
•Durpup
•Chinup
•Dumbbell mutsara
•SEAL Row
Pfupiso: Yako musana inoumbwa nemhasuru ina mombe, uye zvakanakisa zvekuvadzidzisa zvese zvinosanganisira zvakatwasuka uye zvevatambi kudhonza, senge barbell detlimtift, lath kudonha, uye dumbbell mutsara.
Mhasuru boka # 3: maoko
Ruoko runonyanya kuumbwa nemhasuru ina:
• Biceps Brachii
• Biceps Brachialis
• Triceps
• Ruoko
Ruoko rwakagadzirwa neBiceps, Triceps, fourarm tsandanyama, uye mamwe madiki madiki madiki. Iwe unofanirwa kusanganisira rimwe basa rakananga pane biceps uye triceps, asi kazhinji haufanire kushanda mambure zvakananga.
Nekudaro, kana iwe uchida kushanda uye kusimbisa bicep yako, triceps, triceps, uye mambure, iwe unofanirwa kutarisa pane ruoko kurovedza muviri seizvi:
•Barbell curl
•Dumbbell curl
•Ez-bar curl
•Dehenya crusher
•Triceps Pressdown (ine tambo kana simbi yekubata)
•DIPS
•Triceps pamusoro pe Press (ine tambo kana dumbbell)
•Kuvhara-Grip Bench Press
•Chinups
•Mapepa
Mhasuru boka # 4: mafudzi
Mapfudzi ako anoumbwa nemapundu matatu makuru anozivikanwa se-dema.Iwo matatu matatu ezvinyorwa izvo:
• anterior point (kumberi)
• Starral Point (yepakati)
• Posterior Point (kumashure)
Iyo Deltoids inonyanya kushandiswa kudzikamisa mapoka emhasuru pedyo nemapfudzi, senge mapepa, lats, uye biceps.
Iyo posterior deltoid inobatsira marara uye misungo inounza maoko kumashure kwako, iyo anterior decs inobatsira maoko mberi, uye kunze kwenyika kunobatsira misungo, maPC, uye mamwe matsuru emutsipa uye kumashure kumashure kusimudza maoko ako kudivi.
Nekuchinja kona yemapepa kana kudhonza, iwe unogona kushandura degree kune iyo iyo deltoid iri yakadzidziswa hama kune dzimwe mhasuru. Semuenzaniso, muchina wepamusoro unozoshandisa zvimwe zvezvakazotevera zvimedu zvekutevera
Zvakakosha kwazvo kukudziridza zvese zvitatu zvemutsipa nekuti kana mumwe wavo anowira pasi, zvichazoropodzwa kwazvo.
Kwenguva yakawanda, iyo inotevera uye yekudzokorora zvinyorwa zvinoda chaizvo basa nekuti iyo anterior deltoid yakanyatsodzidziswa panguva yechipfuva, uye hapana munhu anodurura zuva rekudzidzisa chest.
Nekudaro, kudzidziswa kwechipfuva hakuna kudzidzisa zvimwe zvinhu zviviri zvekudzvinyirira, ndosaka zvakanaka kuti ubatanidze mamwe maitiro ekuwedzera anodzidzisa uye kumashure kwenyama yako.
Kana iwe uchida kukudziridza ese matatu mapoinzi ezvako zvinhu zvako zvekutora, iwe unoda kutarisa pane mapepa ekuita seiyi:
•Dumbbell Side Delt Simudza
•Dumbbell kumashure kweDelt zvinomutsa
•Barbell mitsara
•Dumbbell mitsara
•Mauto mess
•Flat Bench Press
•Infeline Bench Press
Pfupiso: Mafudzi anoumbwa nezvinongedzo kumberi, mativi uye kumashure, zvakakosha kuti iwe unosanganisira kurovedza muviri izvo zvinodzidzisa zvese zvikamu zvitatu muchirongwa chako chehurongwa hwakaringana, chikamu.
Tsandanyama yeboka # 5: Makumbo
Chikamu chepamusoro chemakumbo chakagadzirwa nemapoka makuru emapanduru:
• iyo quadriceps
• Iyo hamstrings
• mafuro
Kunyangwe mhuru iri zvakare chikamu chegumbo maererano nechimiro chemuviri, zvinotsanangurwa zvakasiyana nekuda kwenzira dzakasiyana dzekudzidzisa. Imwe yeaya mapoka emasuru inoda kudzidziswa zvakanyatsonaka nemisoro dzakasiyana.
Quads
Iyo quadriceps idhi yemasumbu mana makuru kumberi kwemakumbo ako:
• Iyo Vastus Litralis
• iyo vastus medhielis
• Iyo Vastus Intermedius
• iyo rectus femoris
Iyo quadriceps inoshanda pamwechete kuti uwedzere mabvi uye inobhururuka chiuno.
Saka, quadriceps macomputer anounza chiuno kubva pachinzvimbo chakawedzerwa kune chinzvimbo chakachinjika
Kana quadriceps yakanyatsogadzirwa, inoumba iyo core yegumbo.
Sezvauri kuona, iyo yakanakisa quad inovandudza iwe yaungaita inonyanya kujairika combo muviri uye kazhinji inosanganisira uchishandisa zviyero zvemahara.
Kana iwe uchida kuwedzera yako quads, iwe unofanirwa kutarisa pazvinhu zvakadai:
•Barbell back squat
•Barbell kumberi squat
•Dumbbell lunge
•Gumbo pinda
•Bulgaria Split squat
Hamstrings
Iyo hamstrings iboka remasuru matatu kumashure kwemakumbo ako:
• semitendinosus
• Semimemberbrunosus
• Biceps Femoris
Iyo hemstrings inoshanda pamwe chete kuti ibate mabvi senge iwe unoita nemakirabhu emakonzo, uye kuwedzera chiuno mukurovedza muviri senge muhudyu.Iyo Biceps Femoris inogovaniswawo kuita mbiri "madhiri" kana zvikamu, kunge zvipukanana muruoko rwako.Kusiyana neBiceps, zvisinei, iyo hamstrings inowanzo kuve imwe yeiyo mhasuru dzakaregererwa zvakanyanya mumuviri wepazasi.
Iyo quads inowana zvakanyanya kutarisirwa nekuti ivo vakakura uye vane mukurumbira, izvo zvinogona kuumba mushanduri kusimba pakati nepamberi uye kumashure kwechidimbu chisingaonekwe asi chinowedzera njodzi yekukuvara.
Vazhinji vanhu vane pfungwa isiriyo iyo squats haisi yese hamstrings inoda. Nepo squats inobatanidza hemartrings, quads inoita mazhinji ebasa. Izvi zvinonyanya kuitika kune rudzi rwe squats iwe unowanzoona mumitambo.
Kana iwe uchida kukudziridza zvakanyanya hamstrings yako, iwe unoda kutarisa nezve kurovedza muviri seizvi:
•Barbell Deadlift
•Sumo Deadlift
•Romanian Deеtift
•Hamstring Curl Machine
•Barbell yakanaka-mangwanani
•Glute-Ham Simudza Machine
Mafuro
Mhete dzeGluteus, kana "makomo," dzakatunganidzwa dzemasuru matatu idzo dzinoumba butt yako:
• Iyo Glute Maximus
• iyo gluteus minimum
• The Gluteus Medius
Misimboti inotora basa rinokosha mukutsika muviri wako mumhando dzakasiyana-siyana dzemitambo uye mukugadzira simba mukurovedza muviri sedhifiti uye squats.
Asi ikozvino, kana iwe ukadzidzisa yako yepazasi muviri nenzira kwayo, haufanirwe kuitira imwe basa rekuwedzera nekuda kwemasumbu ako nekuti ichashanda pamwe chete mune yakaderera muviri workout.
Kana iwe uchida kuwedzera zvipuka zvako, iwe unofanirwa kutarisa pazvinhu zvakaita:
•Barbell Deadlift
•Sumo Deadlift
•Romanian Deеtift
•Glute inosimudza / Glute inoparadzanisa
•Barbell hip tinya
•Barbell squats
Pfupiso: Chikamu chepamusoro chegumbo chakagadzirwa ne quadriceps, hamstrings, uye mipendero, uye iwe uchazoda kuisa maekisesaizi iwaya mapoka emapandu muzvinhu zvako kuti uwedzere gumbo simba uye saizi.
Tsandanyama yeboka # 6: ma calvs
Mhuru dzinogadzirwa nemapundu maviri ane simba:
• iyo gastrocnemius
• iyo nhete
Mhuru yakaumbwa neyeGastrocnemius uye mhasuru dzechisimba, zvese zvaunoda kudzidzisa kuburikidza nekumira uye pasi mhuru kurovedza muviri.
Iko hakuna kumbobvira kwakawanda mhuru yemhuru yekurovedzera misiyano yaunogona kuita, asi heino ivo kana iwe uchida kutarisa pane:
• Yakamira mhuru kurira muchina
• Kumira Barbell Colf Simudza
• Yese yakagara mhuru kurira muchina
•Dhongi mhuru kurira muchina
•Imwe-gumbo body boyweight calf kusimudza
Kutumira Nguva: Nov-10-2022