"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 kusalinganika 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 wanu, ndi clavicular point, 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.
Minofu inayi yomwe imapanga gawo lalikulu la kumbuyo, komanso yomwe tikufuna kuyang'ana kwambiri pakukulitsa, ndi:
• Trapezius
Misampha yanu imagwirizanitsa msana wanu ndi mapewa anu.
• Matenda a Rhomboids
Ma rhomboids amalimbitsa mapewa anu powagwirizanitsa ndi msana wanu.
• Latissimus dorsi
Ma lats amalumikiza mkono wanu wakumtunda kumbuyo kwanu kuti apange mawonekedwe ngati mapiko.
• Erector spinae
Mitsempha ya msana imayendera limodzi ndi msana wanu ndikuchita zomwe mungayembekezere-sungani msana wanu wokhazikika komanso wowongoka.
Kukhala ndi msana waukulu, wandiweyani, wofotokozedwa ndi njira imodzi yabwino yochotsera thupi lanu kuchoka pa "labwino" kupita ku "lapadera".
Ngati ndicho cholinga chanu, ndiye kuti mukufuna kuyang'ana kwambiri masewera olimbitsa thupi monga awa:
•Kuwombera kwa Barbell
•Sumo deadlift
•Trap-bar deadlift
•Lat pulldown
•Mzere wachingwe wokhala pansi
•Kukoka
•Chinupa
•Mzere wa Dumbbell
•Mzere wosindikiza
Mwachidule: Msana wanu umapangidwa ndi minyewa inayi ikuluikulu, ndipo masewera olimbitsa thupi abwino kwambiri powaphunzitsa onse amakoka mopingasa komanso molunjika, monga barbell deadlift, lat pulldown, ndi dumbbell row.
Dzanja limapangidwa makamaka ndi minyewa inayi:
• Biceps brachii
• Biceps brachialis
• Triceps
• Mikono
Dzanja limapangidwa ndi ma biceps, triceps, minofu yam'manja, ndi timinofu tina ting'onoting'ono.Muyenera kuphatikizirapo ntchito zachindunji pa biceps ndi triceps, koma nthawi zambiri simusowa kugwira ntchito yakumanja mwachindunji.
Chifukwa chake, ngati mukufuna kugwira ntchito ndikulimbitsa ma biceps, ma triceps ndi manja anu, muyenera kuyang'ana kwambiri masewera olimbitsa thupi monga awa:
•Barbell curl
•Dumbbell curl
•EZ-bar curl
•Chophwanya chigaza
•Triceps pressdown (ndi chingwe kapena chogwirira chachitsulo)
•Dips
•Kusindikiza pamwamba pa triceps (ndi chingwe kapena dumbbell)
•Close-grip bench press
•Chinups
•Zokoka
Mapewa anu ali ndi minofu ikuluikulu itatu yotchedwa deltoids.Magawo atatu a deltoids ndi awa:
• Malo apambuyo (kutsogolo)
• Malo ozungulira (pakati)
• Malo akumbuyo (kumbuyo)
Ma deltoids amagwiritsidwa ntchito makamaka kulimbitsa magulu a minofu pafupi ndi mapewa, monga ma pecs, lats, ndi biceps.
The posterior deltoid imathandizira ma lats ndi misampha kubweretsa mikono kumbuyo kwanu, ma delts am'mbuyo amathandizira ma pecs kubweretsa mikono patsogolo, ndipo ma delts akunja amathandizira misampha, ma pecs, ndi minofu ina kuzungulira khosi ndi kumtunda kumbuyo Kwezani manja anu kumbali. .
Mwa kusintha ngodya ya makina osindikizira kapena kukoka, mukhoza kusintha mlingo umene deltoid amaphunzitsidwa poyerekeza ndi minofu ina.Mwachitsanzo, makina osindikizira apamwamba adzagwiritsa ntchito zambiri za lateral deltoid mtolo kusiyana ndi chifuwa chapamwamba, pamene mzere wa barbell udzagwiritsa ntchito zambiri za deltoid mtolo kuposa lat pulldown.
Ndikofunikira kwambiri kukulitsa mfundo zonse zitatu za minofu iyi chifukwa ngati imodzi igwera m'mbuyo, idzawoneka bwino.
Nthawi zambiri, zitsulo zam'mbali ndi zam'mbuyo zimafunikira ntchito yambiri chifukwa deltoid yapambuyo imaphunzitsidwa bwino panthawi yolimbitsa thupi, ndipo palibe amene amadumpha tsiku lophunzitsidwa pachifuwa.
Komabe, kuphunzitsa pachifuwa sikuphunzitsa mokwanira mfundo zina ziwiri za deltoid, chifukwa chake ndibwino kuti muphatikizepo masewera olimbitsa thupi omwe amaphunzitsa ma deltoid anu akunja ndi kumbuyo nthawi imodzi.
Ngati mukufuna kupanga mfundo zonse zitatu za deltoids yanu, muyenera kuyang'ana kwambiri masewera olimbitsa thupi monga awa:
•Dumbbell mbali yotuluka imakwera
•Kumbuyo kwa Dumbbell kumakweza
•Mizere ya Barbell
•Mizere ya Dumbbell
•Makina osindikizira ankhondo
•Makina osindikizira a benchi
•Dinani pa bench press
Mwachidule: Mapewa amapangidwa ndi mfundo kutsogolo, mbali ndi kumbuyo, ndikofunika kuti muphatikizepo masewera olimbitsa thupi omwe amaphunzitsa mfundo zonse zitatu mu pulogalamu yanu kuti muwoneke bwino, molingana.
Kumtunda kwa miyendo kumapangidwa ndi magulu angapo akuluakulu a minofu:
• The quadriceps
• Mitsempha
• Zosangalatsa
Ngakhale mwana wa ng'ombe nayenso ndi gawo la mwendo malinga ndi kapangidwe ka thupi, amafotokozedwa mosiyana chifukwa cha njira zosiyanasiyana zophunzitsira.Lililonse la magulu a minofuwa liyenera kuphunzitsidwa bwino ndi machitidwe osiyanasiyana.
The Quads
Ma quadriceps ndi gulu la minofu inayi yayikulu kutsogolo kwa miyendo yanu:
• The vastus lateralis
• The vastus medialis
• The vastus intermedius
• The rectus femoris
Ma quadriceps amagwirira ntchito limodzi kukulitsa mawondo ndi kusinthasintha m'chiuno.
Choncho, masewera olimbitsa thupi a quadriceps amabweretsa m'chiuno kuchokera pamalo otalikirapo kupita kumalo osakanikirana (kupindika mafupa) ndikubweretsa mawondo kuchoka kumalo osinthika kupita kumalo otalikirapo (kuwongola mafupa).
Pamene ma quadriceps amapangidwa bwino, amapanga pakati pa mwendo.
Monga momwe muwonera, masewera olimbitsa thupi a quad abwino kwambiri omwe mungachite ndi masewera olimbitsa thupi a combo ndipo makamaka amaphatikiza kugwiritsa ntchito masikelo aulere.
Ngati mukufuna kukulitsa ma quads anu, muyenera kuyang'ana kwambiri zinthu monga izi:
•Barbell kumbuyo squat
•Barbell kutsogolo squat
•Dumbbell lunge
•Kusindikiza mwendo
•Chibugariya split squat
The Hamstrings
Hamstrings ndi gulu la minofu itatu kumbuyo kwa miyendo yanu:
• Semitendinosus
• Semimembranosus
• Biceps femoris
Mitsempha imagwirira ntchito limodzi kuti mutembenuzire mawondo monga momwe mumachitira ndi ma curls a hamstring, komanso kukulitsa chiuno pochita masewera olimbitsa thupi monga kukankhira m'chiuno ndi kukweza mutu.Biceps femoris imagawidwanso kukhala "madontho" awiri kapena zigawo, monga ma biceps m'manja mwanu.Mosiyana ndi biceps, komabe, hamstrings imakhala imodzi mwa minofu yonyalanyaza kwambiri m'munsi mwa thupi.
Ma quads amapeza chidwi kwambiri chifukwa ndi chachikulu komanso chodziwika bwino, chomwe chingapangitse kusamvana kwa minofu pakati pa kutsogolo ndi kumbuyo kwa ntchafu zomwe sizikuwoneka zachilendo koma zimawonjezera chiopsezo cha kuvulala.
Anthu ambiri ali ndi lingaliro lolakwika kuti squats sizomwe zimafunikira hamstrings.Ngakhale kuti ma squats amaphatikizapo hamstrings, quads imagwira ntchito zambiri.Izi ndizowona makamaka kwa mtundu wa ma squats omwe mumawawona nthawi zambiri mumasewera olimbitsa thupi.
Ngati mukufuna kukulitsa ma hamstrings anu, muyenera kuyang'ana kwambiri masewera olimbitsa thupi monga awa:
•Kuwombera kwa Barbell
•Sumo deadlift
•Romanian deadlift
•Makina a Hamstring curl
•Barbell wadzuka bwanji
•Makina opangira glute-ham
The Glutes
Minofu ya gluteus, kapena "glutes," imakhala ndi minofu itatu yomwe imapanga matako anu:
• The gluteus maximus
• The gluteus minimus
• The gluteus medius
Ma glutes amatenga gawo lofunikira pakukhazikika kwa thupi lanu pamasewera osiyanasiyana komanso kupanga mphamvu pakuchita masewera olimbitsa thupi monga ma deadlift ndi ma squats.
Koma tsopano, ngati muphunzitsa thupi lanu lakumunsi bwino, simuyenera kuchita ntchito yowonjezera chifukwa cha glutes yanu chifukwa idzagwira ntchito limodzi muzolimbitsa thupi zapansi.
Ngati mukufuna kukulitsa ma glutes anu, muyenera kuyang'ana zinthu monga:
•Kuwombera kwa Barbell
•Sumo deadlift
•Romanian deadlift
•Glute lifter / Glute Isolate
•Barbell Hip Press
•Barbell amawombera
Mwachidule: Kumtunda kwa mwendo kumapangidwa ndi quadriceps, hamstrings, ndi glutes, ndipo mudzafuna kuphatikiza zochitika zomwe zimagwiritsa ntchito magulu a minofu muzochita zanu kuti muwonjezere mphamvu ndi kukula kwa mwendo.
Ana a ng’ombewa amapangidwa ndi minofu iwiri yamphamvu:
• Matenda a gastrocnemius
• Payekha
Mwana wa ng'ombe amapangidwa ndi minofu ya gastrocnemius ndi soleus, zonse zomwe muyenera kuziphunzitsa pochita masewera olimbitsa thupi ataimirira ndi kukhala pansi.
Palibe mitundu yambiri yochita masewera olimbitsa thupi a ng'ombe yomwe mungathe kuchita, koma nayi izi ngati mukufuna kuyang'ana kwambiri:
• Makina oyimilira a ng'ombe
• Kuyimilira ng'ombe ya barbell kukweza
• Makina okweza ng'ombe okhala pansi
•Makina okweza ng'ombe yamphongo
•Kukweza ng'ombe ya mwendo umodzi wolemera thupi
Nthawi yotumiza: Nov-10-2022