Amaqembu ayisi-6 asemsipha
Iqembu elikhulu lemisipha # 1: Isifuba
Iqembu elikhulu lemisipha # 2: emuva
Iqembu elikhulu lemisipha # 3: izingalo
Iqembu elikhulu lemisipha # 4: amahlombe
Iqembu elikhulu lemisipha # 5: Imilenze
Iqembu elikhulu lemisipha # 6: amathole
"Iqembu lemisipha" yilokho kanye elizwakala njengeqembu lemisipha eliseduze komzimba wakho obulala ukunyakaza okufanayo.
Lapho uqeqesha, amaqembu ayisithupha asemsipha amancane kufanele unake ukuthi:
1. Isifuba
2. Emuva
3. Izingalo
4. Amahlombe
5. Imilenze
6. Amathole
Ukuhlukanisa izicubu zomzimba ngengxenye yomzimba kusisiza ukuba sihlele kangcono futhi sihlele izinhlelo zethu zokuqeqesha.
Isibonelo, uma ufuna ukuqinisa umzimba wakho ophezulu, kufanele ugxile kakhulu ohlelweni lokuzivocavoca umzimba ngokugcwele noma inqubo yokuphakamisa isisindo.
Ukuqeqesha amahlandla amabili noma amathathu ngeviki kuyindlela enhle, kepha uma ukhulisa imvamisa, uzokweqisa ngokushesha futhi ulimele, ngakho-ke ukulimala, ukuqeqeshwa njalo, ngakho-ke ukuqeqeshwa okujwayelekile kuwumkhuba omuhle.
Ngakolunye uhlangothi, abantu abaningi bagxila kakhulu emisipha ngayinye efana ne-biceps. Kepha eqinisweni, ukuvivinya umzimba ngamunye kwenziwa ngamaqembu emisipha ndawonye, ukukhula okulinganiselayo kwamandla nosayizi weqembu lezicubu zomsipha kufanele kube yincazelo yokuqeqeshwa.
Esikhundleni salokho, ngokuqeqesha amaqembu ayisithupha emisipha amakhulu ashiwo ngenhla, ukuvumelanisa, okunempilo futhi kuhlolwe ngokomqondo komzimba. Ngokuqeqesha la maqembu ayisithupha emisipha amakhulu, amaqembu amancane emisipha amahle ahambisana. Kodwa-ke, ukuthola ukuthi ungabaqeqesha kanjani ohlelweni lwakho lokuqeqeshwa akulula, kufanele ufake inaliti kanye nentambo ngeqembu ngalinye lemisipha ukuze ulondoloze izinzuzo ezilinganiselayo emisiphaleni nasemandleni ukugwema ukungalingani noma ukulimala kwemisipha noma ukulimala.
Iqembu elikhulu lemisipha # 1: Isifuba
Imisipha eyinhloko yesifuba yi-pectalis enkulu, noma "pec" enkulu. Umsebenzi oyinhloko ukusiza ingalo ephezulu emzimbeni wonke. Ngokungafani neminye imicu eminingi, noma kunjalo, imicu yemisipha ye-pectom ayihambelani kahle ngakunye.
I-PEC Major inamaphuzu amaningi ", noma izindawo lapho imicu yemisipha inamathisela khona amathambo.
Kukhona iphuzu le-Sternocostal, elinamathisela i-sternum ne-ubambo engalweni yakho ephezulu, nephuzu lokulinganisa, elinamathisela ikhola yakho engalweni yakho ephezulu.
Kungani lokhu kubalulekile?
Ukuzivocavoca okubandakanya ukucindezela izingalo phambi kwesifuba, njengefulethi nokwenqaba ibhentshi cindezela, gcizelela iphuzu elikhudlwana le-sternocostal lama-PEC.
Ukuzivocavoca okubandakanya ukuhambisa izingalo phezulu futhi kude nesifuba, njenge-Intline ne-Refreck-grip Bench cindezela, Gcizelela iphuzu elincane.
Ngakho-ke, uma ufuna ukuthuthukisa isifuba esigcwele, esilinganayo, esichazwe kahle, ufuna ukugxila ekuzivocavoca kwesifuba njengale:
•Flat Barbell Bench Press
•Inqola i-barbell bench Press
•Flat Dumbbell Bench Press
•Incline Dumbbell Bench Press
•Vala uBench Press
•Buyisela emuva-ibhentshi
•Imishini
Isifinyezo
Iqembu lemisipha # 2: emuva
Imisipha emine eyakha inqwaba yangemuva, nokuthi sifuna ukugxila ekuthuthukiseni, kukhona:
• trapezius
Izicupho zakho zixhuma umgogodla wakho emahlombe akho ehlombe.
• I-RhomBoogles
Ama-rhomboids aqinisa amahlombe akho ngokuwaxhumanisa nomgogodla wakho.
• I-Latissimus dorsi
Ama-Lats anamathisela ingalo yakho ephezulu emhlane wakho ukwakha ukwakheka okunjengephiko.
• I-Erector Spinae
Ama-endectors we-spinalinali agijimisana ngokufana nomgogodla wakho futhi enza ngqo lokho obekulindele - gcina umgogodla wakho uzinzile futhi uqotho.
Ukuhlakulela ububanzi obubanzi, obukhulu, obuchaziwe kungenye yezindlela ezinhle kakhulu zokuthatha umzimba wakho kusuka ku- "Held" ku- "ehlukile."
Uma lowo ngumgomo wakho, khona-ke ufuna ukugxila ekuzivocavoca okungemuva okunje:
•I-Barbell DEADLIFF
•I-Sumo Deadlift
•I-Trap-Bar Readlift
•Lat puldown
•Umugqa wekhebula ohleliwe
•Donsela phezulu
•IIsilevu phezulu
•Umugqa we-dumbbell
•Umugqa wesitobhu
Iqoqo
Iqembu lemisipha # 3: izingalo
Ingalo yakhiwa ikakhulukazi imisipha emine:
• Ama-Biceps Brachii
• Ama-Biceps Brachialis
• Ama-Triceps
• Izingalo
Ingalo yakhiwa ama-biceps, ama-triceps, izicubu zomzimba, neminye imisipha emincane embalwa. Kufanele ufake umsebenzi othile oqondile kuma-biceps nama-triceps, kepha ngokuvamile awudingi ukusebenza izintambo ngqo.
Ngakho-ke, uma ufuna ukusebenza futhi uqinise ama-biceps akho, ama-triceps, kanye nezingalo, udinga ukugxila ekuzivocavoca ingalo njengale:
•Barbell curl
•Dumbbell curl
•I-EZ-BAR CURL
•Skull crusher
•I-Triceps Pressdown (ngentambo noma isibambo sensimbi)
•Imishini
•I-Triceps ebheke ngaphezulu (ngentambo noma i-dumbbell)
•Vala uBench Press
•Ama-Chups
•Ama-Pullups
Iqembu lemisipha # 4: amahlombe
Amahlombe akho akhiwa ngemisipha emithathu emikhulu eyaziwa njengeDeltoids.Amaphuzu amathathu ama-deltoids yile:
• Iphuzu le-anterior (ngaphambili)
• Iphoyinti Lasemuva (Middle)
• Iphoyinti langemuva (emuva)
Ama-deltoids asetshenziselwa ukuqinisa amaqembu emisipha eduze kwamahlombe, njengama-pec, ama-latis, kanye nama-biceps.
I-delteroid delteroid isiza ama-lato kanye nezicupho ziletha izingalo ngemuva kwakho, izisulu zangemuva zisiza ama-pec alethe izingalo phambili, futhi izindawo ezingaphandle zisiza izicupho, ama-pec, neminye imisipha entanyeni kanye ne-Upper Back yakho ziphakamisa izingalo zakho eceleni.
Ngokushintsha i-angle yabezindaba noma ukudonsa, ungashintsha ibanga lapho i-deltoID iqeqeshelwe khona okuhlobene neminye imisipha. Isibonelo, umshini wokudlula ekhanda uzosebenzisa okuningi kwenqwaba ye-deltoid deltoid kunesifuba esiphezulu, ngenkathi umugqa we-barbell uzosebenzisa ngaphezulu kwesigaxa se-deltoid esingemuva kwe-puldown.
Kubaluleke kakhulu ukuthuthukisa wonke amaphuzu amathathu alo msipha ngoba uma omunye wabo ewela ngemuva, kuzobonakala kakhulu.
Engxenyeni enkulu, ukudilizwa okuzayo kanye nokungemuva kwedinga umsebenzi omningi ngoba i-deltoid ye-anterior iqeqeshelwe kahle ngesikhathi sokusebenza kwesifuba, futhi akekho oweqa usuku lokuqeqeshwa kwesifuba.
Kodwa-ke, ukuqeqeshwa kwesifuba akuqeqeshi ngokwanele amanye amaphuzu amabili we-deltoid, yingakho kungcono ukufaka ezinye izivivinyo ezengeziwe eziqeqesha ukudilizwa kwakho kwangaphandle nangemuva ngasikhathi sinye.
Uma ufuna ukuthuthukisa wonke amaphuzu amathathu ama-Deltoids akho, ufuna ukugxila ekuzivocavoca ehlombe elinjengale:
•Dumbbell side delt
•I-Dumbbell Reser Delt Iyakhulisa
•Imigqa ye-barbell
•Imigqa ye-dumbbell
•UMSEBENZISO WEzempi
•Cindezela i-flat bench
•Inkinobho yebhentshi cindezela
Isifinyezo
Iqembu lemisipha # 5: Imilenze
Ingxenye engenhla yemilenze yenziwa ngamaqembu amaningi emisipha amakhulu:
• Ama-quadriceps
• ama-hamstrings
• Izicubu
Yize ithole futhi liyingxenye yomlenze ngokwemigomo yesakhiwo somzimba, ichazwa ngokwahlukana ngenxa yezindlela ezahlukahlukene zokuqeqeshwa. Ngamunye walawa maqembu emisipha udinga ukuqeqeshwa kangcono ngokuzivocavoca okuhlukile.
Ama-quads
Ama-quadriceps aqokiwe wemisipha emine emikhulu ngaphambili kwemilenze yakho:
• I-vastos latalis
• I-Vastos Medialis
• I-Vastus Intermedius
• I-rectus femoris
Ama-quadriceps asebenza ndawonye ukunweba amadolo aguqule okhalweni.
Ngakho-ke, ukuzivocavoca i-quadriceps kuletha okhalweni oluvela endaweni enwetshiwe endaweni eguqukayo (egoba amalunga) futhi ulethe amadolo esimweni esiguqukayo esimweni esandisiwe (eqondisa amalunga).
Lapho ama-quadriceps athuthukiswa kahle, akha umnyombo womlenze.
Njengoba uzobona, izivivinyo ezinhle kakhulu ze-quad ongazenza ngokuningiliziwe ngokuzivocavoca kwe-combo futhi ikakhulukazi kuhilela ukusebenzisa izinsimbi zamahhala.
Uma ufuna ukukhulisa ama-quads akho, udinga ukugxila ezintweni ezinjengalezi:
•Squat barbell
•I-Barbell Front squat
•Dumbbell lunge
•Cindezela umlenze
•I-Bulgaria Split squat
Ama-hamstrings
I-hamstrings yiqembu lemisipha emithathu ngemuva kwemilenze yakho:
• Semitendinosus
• Semimembranosus
• I-BICEPS FEMORIS
I-hamstrings isebenza ngokubambisana ukuguqula amadolo anjengawe enza ama-hamstring curls, futhi unwebe okhalweni ekuzivocavoca okufana ne-hip thrust kanye ne-deadelift.I-biceps femoris ihlukaniswe futhi ibe "amachashazi" amabili noma izigaba, njengezingcezu ezingalweni yakho.Ngokungafani nama-biceps, noma kunjalo, ama-hamstrings avame ukuba ngomunye wemisipha enganakwa kakhulu emzimbeni ophansi.
Ama-quads athola ukunakwa okuningi ngoba akhudlwana futhi agqame kakhulu, angadala ukungalingani kwemisipha phakathi kwethanga nangaphandle kwethanga elingabukeki nje kuphela kodwa kwandise ubungozi bokulimala.
Abantu abaningi banombono ongalungile wokuthi ama-squats awawona wonke ama-hamstrings adingayo. Ngenkathi ama-squats enza ama-hamstrings, ama-quads enza iningi lomsebenzi. Lokhu kuyiqiniso ikakhulukazi ngohlobo lwama-squats uvame ukubona ejimini.
Uma ufuna ukuthuthukisa kakhulu ama-hamstrings akho, ufuna ukugxila ekuzivocavoca okunjengale:
•I-Barbell DEADLIFF
•I-Sumo Deadlift
•I-Romanian Deadlift
•Umshini we-hamstring curl
•Barbell sawubona
•Khulisa umshini we-glute-ham
Glutes
Imisipha ye-pundus, noma "glutes," yakhiwa izicubu ezintathu ezakha i-butt yakho:
• I-gluteus maximus
• I-gluteus minimus
• I-gluteus medius
Ama-glutes adlala indima esemqoka ekuqiniseni umzimba wakho emidlalweni ehlukahlukene nasekukhiqizeni amandla ekuzivocavoca okufana nezikhathi zokuzivocavoca kanye nama-squats.
Kepha manje, uma uqeqesha umzimba wakho ophansi kahle, akudingeki wenze umsebenzi owengeziwe we-glutes yakho ngoba uzosebenza ndawonye ekusebenzeni komzimba okuphansi.
Uma ufuna ukukhulisa ama-glutes akho, udinga ukugxila ezintweni ezifana:
•I-Barbell DEADLIFF
•I-Sumo Deadlift
•I-Romanian Deadlift
•I-Glute Lifter / Glute Bahlukanisi
•I-Barbell Hip Press
•Squats
Isifinyezo: Ingxenye engenhla yomlenze yakhiwa ama-quadriceps, ama-hamstrings, kanye nama-glutes, futhi uzofuna ukufaka izivivinyo ezisebenza la maqembu emisipha enkambisweni yakho ukuze andise amandla nomlenze wakho.
Iqembu lemisipha # 6: amakhabethi
Amathole enziwa imisipha emibili enamandla:
• I-gastrocnemius
• Soleus
Ithole lakhiwa yi-gastrocnemius kanye nemisipha ye-soleus, zombili okudingeka uziqeqeshe ngokuma nokuzivocavoca amathole.
Akuzona ezinye izinto eziningi eziwusizo zethole ongazenza, kepha nazi nazi uma ufuna ukugxila ku:
• Ukuma kwethole kukhuphula umshini
• Kuphakamisa amathole we-barbell
• Kuhlelwe umshini wethole
•I-Donkey Calf Khuphula Umshini
•Kuphakamisa amathole anomthamo owodwa womzimba
Isikhathi sePosi: Nov-10-2022