Lihlopha tse 6 tsa mesifa tse 6
Sehlopha se seholo sa Muscle # 1: sefuba
Sehlopha se seholo sa Muscle # 2: Back
Sehlopha se seholo sa Muscle # 3: Matsoho
Sehlopha se seholo sa Muscle # 4: Bahetei
Sehlopha se seholo sa Muscle # 5: maoto
Sehlopha se seholo sa mesifa # 6: Manamane
Ke sehlopha sa "mesifa" ke sona seo se thabelang ho 'mele oa hau se etsang metsamao e tšoanang.
Ha u ikoetlisa, lihlopha tse tšeletseng tsa mesifa tse tšeletseng tseo u lokelang ho li ela hloko:
1. Sefuba
2. Khutlela
3. Matsoho
4. Mahetla
5. Maoto
6. Malves
Ho fetola mesifa ka karolo ea 'mele ho re thusa ho hlophisa mananeo a rona a koetliso.
Mohlala, haeba u batla ho matlafatsa 'mele oa hau o kaholimo, u lokela ho tsepamisa mohopolo lenaneong le felletseng la boikoetliso ba ho sebelisa' mele o felletseng kapa kemiso ea ho phahamisa boima.
Ho koetlisa makhetlo a mabeli kapa ka makhetlo a mabeli ka beke ke khetho e ntle, empa haeba u eketsa khafetsa, u tla lemala, kahoo koetliso khafetsa ke tloaelo e ntle.
Ka lehlakoreng le leng, batho ba bangata ba shebisisa mesifa ka bomong joaloka bokhopo. Empa ha e le hantle, boikoetliso bo bong le bo bong bo etsoa ka lihlopha tsa mesifa hammoho, kholo e leka-lekaneng ea matla a sehlopha sa mesifa le boholo e lokela ho ba moelelo oa koetliso.
Ho fapana le moo, ka ho koetlisa lihlopha tse tšeletseng tse kholo tsa mesifa tse boletsoeng ka holimo, ho phela hantle 'meleng le ka mokhoa o khahlisang,' mele o monate o ka fihlella. Ka ho koetlisa lihlopha tsena tse tšeletseng tse kholo, lihlopha tse nyane tse amanang le mesifa li ka ntlafatsoa hantle. Leha ho le joalo, ho hopola hore na u ka ba koetlisa joang lenaneong la hau la koetliso, u lokela ho pepesa mookameli le khoele ea mesifa ea mesifa le matla a ho fokotsa mesifa kapa ho lematsa likotsi.
Sehlopha se seholo sa Muscle # 1: sefuba
Mosi ona oa sefuba o na le pectorals e kholo, kapa "pec" tse kholo. Ts'ebetso ea mantlha ke ho thusa letsoho le kaholimo ho 'mele. Ho fapana le mesifa e meng e mengata, likhoele tsa mesifa ea pectoral ha li tsamaisana le tataiso e le 'ngoe.
Pec e kholo e na le "lintlha," kapa libaka tseo mesifa li hokahanyang skeleton.
Ho na le ntlha ea sternocstal, e ratang sternum le turter ho letsoho la hao le holimo, le ntlha e ka holimo ea letsoho la hau le kaholimo.
Hobaneng see se le bohlokoa?
Boikoetliso bo kenyelletsang ho sutumelletsa matsoho ka pela sefuba, joalo ka sephara, 'me u fokotse tlhahiso ea benchen, e hatisa sebaka se seholo sa sternocstal sa li-pecs.
Boikoetliso bo kenyelletsang matsoho le hole le sefubeng, joalo ka ha u le sethaleng, joalo ka ha u tobetsa le ho tobetsa sebaka sa Benchen, hatisa ntlha e nyane ea bohlasoa.
Kahoo, haeba u batla ho hola sefuba se felletseng, se lekanang, u batla ho tsepamisa maikutlo ho sepakapaka se kang tsena:
•Tobetsa barbell bench
•Seketina ea Barbell bench
•Tobetsa konopo ea Dumbbell Bench
•Tobetsa konopo ea Dumbbell bench
•Mochine o haufi le Bench tobetsa
•Mokhanni oa "grip bench
•Dips
Kakaretso: Mesifa ea sefuba e entsoe ka likarolo tse peli, kapa "ntlha ea Sternocstal le ea bohlano, 'me u lokela ho sebelisa botsofe ba sepheo ka bobeli ho holisa kholo ea mesifa.
Sehlopha sa Muscle # 2: Back
Mesifa e mene e etsang bongata ba morao, le hore re batle ho tsepamisa maikutlo ho ho hola, ke bona:
• Trapezius
Maraba a hau a hokela lesapo la mokokotlo oa hao mahetleng a hao.
• Rhomboids
Rhomboid e tsitsisa mahetla a hao mahetla ka ho ba hokahanya lesapo la mokokotlo oa hau.
• Li-Dorsi tsa Latistimus
Li-lats li hokahanya letsoho la hao le holimo mokokotlong oa hau ho theha sebopeho se kang mapheo.
• Erector Spinae
Li-erectors tsa lesapo la mokokotlo li tsamaisana le lesapo la mokokotlo oa hau 'me u etse hantle seo u se lebelletseng - boloka lesapo la mokokotlo la hau le tsitsinyetse ebile le otlolohile.
Ho nts'etsapele morao, ho pepeseha, ho hlalosoa ke e 'ngoe ea mekhoa e metle ea ho nka' mele oa hau oa ho tlosa 'mele oa hau oa ho tsoa "' mele" ho "ikhethang."
Haeba ke seo
•Barbell Shomellift
•Sumo e bolaeang Sumo
•Trap-Bar e shoele
•Lat puldown
•Khoele ea Cable ea poso
•Hula
•Chinap
•Dumbbell Row
•Seal Row
Kakaretso: Mokokotlo oa hau o entsoe ka mesifa e mene, 'me koetliso e ntle ea ho e koetlisa kaofela e kenyelletsa barbell e bolaeang mafu.
Sehlopha sa Muscle # 3: Matsoho
Letsoho le entsoe haholo ka mesifa e 'ne:
• biceps brachii
• Biceps Brachielis
• Tsic
• mahlale
Letsoho le entsoe ka li-biceps, li-triceps, mesifa e mesifa le mesifa e meng e nyane. U lokela ho kenyelletsa mosebetsi o mong o tobileng ho li-biceps le li-trances, empa hangata ha u hloke ho sebetsa maqhubu ka kotloloho.
Kahoo, haeba u batla ho sebetsa le ho matlafatsa bokhopo, bosholu le matsoho a hau, u hloka ho tsepamisa maikutlo ho boikoetliso bo kang tsena:
•Barbell Curl
•Dumbbell curl
•EZ-Bar Curl
•Skudr
•Craceps Prindown (ka ropo kapa ea tšepe ea tšepe)
•Dips
•TRICEPS PUSELETSO (ka cable kapa dumbbell)
•Mochine o haufi le Bench tobetsa
•Chinaps
•Hula
Sehlopha sa Muscle # 4: Bahetei
Mehetla ea hau e na le matla a mararo a maholo a tsejoang e le Delita.Lintlha tse tharo tsa li-delita ke tsena:
• Ntlha e hlolang (ka pele)
• Lateral ntlha ea morao (bohareng)
• Ntlafatso ea morao-rao (ka morao)
Molomo o sebelisoa haholo-holo ho hlakisa lihlopha tse haufi le mahetla, joalo ka pecs, litselana le bokhopo.
Moqhaka oa morao-rao o thusa ho beoa mangoana ka mor'a hao, ka ntle ho tla thusa maraba, mme mesifa e meng e pota-potileng molala 'me morao ho potoloha phahamisa matsoho ka lehlakoreng.
Ka ho fetola sekhahla sa khatiso kapa ho hula, o ka fetola tekanyo eo e tloaetseng ho tloaelana le mesifa e meng. Mohlala, mochine o kaholimo ho hlooho e ngata o tla sebelisa chelete e ngata ea morao-rao ho feta sefuba se kaholimo, ha ho le joalo, seliba sa barbell se tla sebelisa pundle e ka morao ho feta ha phofown.
Ho bohlokoa haholo ho ntlafatsa lintlha tsena tse tharo tsa mosifa ona hobane haeba e mong oa bona a oa, e tla bonahala haholo.
Ha e le hantle, melumo ea morao-rao e hloka mosebetsi o mongata hobane mohloa o koetlisitsoeng o koetliselitsoe hantle nakong ea ho ikoetlisa ka sefuba, 'me ha ho motho ea robalang sehlaelo sa sefuba.
Leha ho le joalo, koetliso ea sefuba ha e koetlise lintlha tse ling tse peli tsa Spitaid, e leng le hore na ke hobaneng ho le molemo ho sebelisa litlolo tse ling tsa hao ka nako e le 'ngoe.
Haeba u batla ho ntlafatsa lintlha tsohle tse tharo tsa li-delita tsa hau, u batla ho shebana le ho ikoetlisa ka mahetla joaloka tsena:
•Dumbbell lehlakoreng la dumbbell
•Dumbbell ka morao deltt ea morao
•Barbell mela
•Dumbbell mela
•Mochine oa khatiso oa sesole
•Tobetsa konopo ea Benche
•Tobetsa konopo ea benche
Kakaretso: Bahetla ba entsoe ka lintlha tse ka pele, mahlakore le morao, ho bohlokoa hore o kenye letsoho lintlha tsohle tse tharo lenaneong la hau.
Sehlopha sa Muscle # 5: Maoto
Karolo e kaholimo ea maoto e entsoe ka lihlopha tse 'maloa tse kholo tsa mesifa:
• Quadriceps
• Li-hamstrips
• li-slutes
Le ha namane e boetse e le karolo ea leoto ho latela sebopeho sa 'mele, e hlalositsoe ka thoko ka lebaka la mekhoa e fapaneng ea koetliso. Mokhatlo o mong le o mong oa mesifa o hloka ho koetlisoa hamolemo ka ho ikoetlisa.
Li-quads
Li-quadriceps ke sete ea mesifa e mene e mene ka pele ho maoto a hau:
• Bongola ba boholo
• Medical e kholo
• Boholo ba Intermius
• Rectus Femoris
Li-Quadriceps tsa sebetsa 'moho ho eketsa mangole ebe u li fetola letheka.
Kahoo, ho ikoetlisa ho sebelisana ho tsoa boemong bo fapaneng ho boemo bo bongata (ho tlosa mangole ho tloha boemong bo fetelletseng (o otloloha mangole).
Ha li-quadriceps li ntse li ntlafalitsoe hantle, li theha motheo oa leoto.
Joalokaha u bona, Boikoetliso bo nepahetseng ka ho fetisisa boo u ka bo etsang ke boholo ba ho ikoetlisa hangata ebile haholo ba kenyelletsa ho sebelisa boima ba mahala.
Haeba u batla ho eketsa linako tsa hau tsa hau, u hloka ho tsepamisa maikutlo linthong tse kang tsena:
•Squat barbell
•Barbell Front squat
•Dumbbell Lunge
•Mochine oa mantlha oa leoto
•Squat squat squat
Li-hasstrices
Li-hamstries ke sehlopha sa mesifa e meraro ka morao ho maoto a hau:
• Semitendrabos
• Semimemranouss
• Biceps Fmoris
Li-hascress li sebetsa hammoho ho feto-fetoha le mangole joalo ka uena u etsa ka li-curls tse hanang ho ikoetlisa ka mokhoa o ikhethileng joaloka puo ea thekeng.Li-Biceps Fmoris li boetse li arotsoe hore li be "matheba" kapa likarolo, joalo ka bokhopo ka letsohong la hao.Ho fapana le bokhoba, ha ho na li-hamstrings ka ho ba e 'ngoe ea mesifa e sa tsotelleng ka ho fetisisa' meleng o tlase.
Lintho tse ngata li hapa tlhokomelo e ngata hobane li hlahile haholo ebile li hlahile, tse ka etsang hore ho be le mesifa pakeng tsa mesifa pakeng tsa mosi le ho eketsa kotsi ea ho lemala empa e eketsa kotsi ea ho lemala.
Batho ba bangata ba na le mohopolo o fosahetseng oa marang-rang ha ho na mathata ohle a hlokang. Le ha li-squats li ama li-hamstrices, li-quads li etsa boholo ba mosebetsi. Sena ke 'nete haholo bakeng sa mofuta oa lihlaba tse lulang hangata ho ikoetlisa.
Haeba u batla ho ba le mathata a hau, u batla ho tsepamisa maikutlo ho ho ikoetlisa ka sena:
•Barbell Shomellift
•Sumo e bolaeang Sumo
•Seromani se felisitsoeng
•Mochine oa li-hamsring
•Barbell hantle-hoseng
•Khanya-Ham ho phahamisa mochini
Li-stlands
Mesifa ea bluudus, kapa "li-tududs," li tšoantšoa ka mesifa e meraro e theang butt:
• glutesus maximus
• gluutes mineus
• Mokhabiso oa Glutus
Boloi ba bapala karolo ea bohlokoa ho feta 'mele oa hau ka lipapali tse fapaneng le ba hlahisang matla a ho sebelisana le batho ba bang.
Empa joale, haeba u koetlisa 'mele oa hau o tlase, ha ua lokela ho etsa mosebetsi o mongata oa li-slunds tsa hau hobane e tla sebetsa' moho ho ikoetlisa ka tlase.
Haeba u batla ho eketsa litlolo tsa hau, u hloka ho tsepamisa maikutlo ho lintho tse kang:
•Barbell Shomellift
•Sumo e bolaeang Sumo
•Seromani se felisitsoeng
•Khanya ho li-plit
•Moqhobi oa barbell
•Barbell squats
Kakaretso: Karolo e kaholimo ea leoto e entsoe ka libaka tsa polao, lifsreka, 'me u tla batla ho ikoetlisa ka molao oa hau ho ntlafatsa matla le boholo ba leoto.
Sehlopha sa Muscle # 6: Li-calvs
Manamane a entsoe ka mesifa e 'meli e matla:
• gastrocnemius
• the soelus
Namane e entsoe ka mesifa ea gastrocnemius le eo ka eona eo u hlokang ho koetlisa ho ikoetlisa le ho lula motho ea lulang.
Ha ho na hore na motho ea bohlokoa oa ho sebelisa chelete ea nang le lijo-holo o fapana le uena, empa ke bona ba batlang ho tsepamisa maikutlo ho:
• Ho ema Calf ho phahamisa mochini
• E eme barbell calf play
• Ho lula u lutse mochini
•Esele e phahamisa mochini
•Molomo oa leoto o le mong o phahamisa
Nako ea poso: nov-10-2022