Ngā Rōpū Uaua Matua e 6
Rōpū Uaua Matua #1: Uma
Rōpū Uaua Matua #2: Tua
Rōpū Uaua Matua #3: Ngā Ringaringa
Rōpū Uaua Matua #4: Ngā Pakihiwi
Rōpū Uaua Matua #5: Waewae
Rōpū Uaua Matua #6: Ngā Kuao Kau
Ko te "rōpū uaua" he rite tonu ki tōna āhua—he rōpū uaua e tata ana ki tō tinana e mahi ana i ngā nekehanga ōrite.
I a koe e whakangungu ana, ko ngā rōpū uaua matua e ono me aro atu koe ko:
1. Uma
2. Hoki
3. Ngā Ringa
4. Ngā pakihiwi
5. Waewae
6. Ngā kuao kau
Mā te whakarōpū i ngā uaua mā ngā wāhanga o te tinana ka āwhina i a tātou ki te whakarite me te whakamahere pai ake i ā tātou kaupapa whakangungu.
Hei tauira, ki te hiahia koe ki te whakapakari i tō tinana o runga, me arotahi koe ki tētahi kaupapa whakakori tinana e hāngai ana ki te tinana katoa, ki tētahi mahi hiki taumaha rānei.
He kōwhiringa pai te whakangungu kia rua, kia toru rānei ngā wā i te wiki, engari ki te whakanuia e koe te auau, ka tere rawa tō whakangungu, ā, ka whara pea koe, nō reira he tikanga pai te whakangungu auau.
I tētahi atu taha, he tokomaha te hunga e aro nui ana ki ngā uaua takitahi pērā i te biceps. Engari ko te mea pono, ka mahia ia whakangungu e ngā rōpū uaua tahi, ko te tipu taurite o te kaha me te rahi o te rōpū uaua te tikanga o te whakangungu.
Engari, mā te whakangungu i ngā rōpū uaua matua e ono kua whakahuatia ake nei, ka taea te whakatutuki i tētahi tinana ōrite, hauora, ā, ataahua hoki. Mā te whakangungu i ēnei rōpū uaua matua e ono, ka taea te whakawhanake pai i ngā rōpū uaua iti e pā ana. Heoi, ehara i te mea ngāwari te kimi me pēhea te whakangungu i a rātou i roto i tō kaupapa whakangungu, me wero koe i te ngira me te miro i roto i ia rōpū uaua kia mau tonu ai te pikinga taurite o te uaua me te kaha kia kore ai e taurite te uaua, e whara rānei.
Rōpū Uaua Matua #1: Uma
Ko te uaua matua o te uma ko te pectoralis major, te "pec" major rānei. Ko te mahi matua he āwhina i te ringa o runga puta noa i te tinana. Heoi, kāore i rite ki te nuinga o ngā uaua kē atu, kāore ngā muka o ngā uaua uma e tūhono katoa ana ki te ahunga kotahi.
He maha ngā "wāhi" o te pec major, arā, ngā wāhi e piri ai ngā muka uaua ki te angaanga.
He pūwāhi sternocostal kei reira e hono ana i te sternum me te rara ki tō ringa o runga, me te pūwāhi clavicular kei reira e hono ana i tō wheua kaki ki tō ringa o runga.
He aha te hiranga o tēnei?
Ko ngā mahi whakakorikori e pana ana i ngā ringa ki mua i te uma, pērā i te pēhi papatahi me te pēhi pae heke, e whakanui ana i te pito sternocostal nui ake o ngā pecs.
Ko ngā mahi whakakorikori e neke ake ana ngā ringa ki runga, ki tua atu hoki i te uma, pērā i te incline me te reverse-grip bench press, ka whakanui i te pūwāhi clavicular iti ake.
Nō reira, ki te hiahia koe ki te whakawhanake i tētahi uma kua tino tika, kua taurite, kua tautuhia pai, me arotahi koe ki ngā mahi whakakori uma pēnei i ēnei:
•Pēhi pae papatahi
•Pēhi pae whakarara
•Pēhi pae dumbbell papatahi
•Pēhi pae dumbbell piko
•Pēhi pae tata-pupuri
•Pēhi pae pupuri-whakamuri
•Ngā Tōpana
Whakarāpopototanga: E rua ngā wāhanga o te uaua o te uma, arā, ko ngā "ira"—te ira sternocostal me te ira clavicular, ā, me whakamahi koe i ngā mahi whakakori tinana e aro ana ki ngā ira e rua hei whakanui ake i te tipu o te uaua.
Rōpū Uaua #2: Tua
Ko ngā uaua e whā e hanga ana i te nuinga o te tuara, ā, e hiahia ana mātou ki te arotahi ki te whakawhanake, ko:
• Trapezius
Ka honoa e ō mahanga tō tuaiwi ki ō angaanga pakihiwi.
• Ngā Rōmoid
Ka whakau ngā rhomboid i ō pokohiwi mā te hono i aua wheua ki tō tuaiwi.
• Latissimus dorsi
Ka honoa e ngā rāti tō ringa o runga ki tō tuara hei hanga i te āhua parirau.
• Te tuarā erector
Ka oma whakarara ngā kaiwhakaara tuaiwi ki tō tuaiwi, ā, ka rite tonu te mahi ki tāu e tumanako ai—kia mau, kia tika hoki tō tuaiwi.
Ko te whakawhanake i tētahi tuara whānui, matotoru, ātaahua tētahi o ngā huarahi pai rawa atu hei huri i tō tinana mai i te "pai" ki te "tino pai".
Mena koinā tō whāinga, me arotahi koe ki ngā mahi whakapakari tuara pēnei i ēnei:
•Hiki mate o te pae
•Hiki mate Sumo
•Te hiki mate o te pae mahanga
•Te tōia iho o te Lat
•Rārangi taura noho
•Tōia ake
•Chinup
•Rārangi Dumbbell
•Rārangi hiri
Whakarāpopototanga: E whā ngā uaua nui o tō tuara, ā, ko ngā mahi whakangungu pai rawa atu mō ēnei ko te tō whakapae me te tō poutū, pērā i te hiki waewae o te pae, te hiki waewae o te lat, me te tō dumbbell row.
Rōpū Uaua #3: Ngā Ringaringa
E whā ngā uaua o te ringa:
• Ngā uaua o te biceps brachii
• Ngā uaua o te uaua o te ringa
• Ngā uaua o te uaua o te uaua
• Ngā Ringaringa
He mea hanga te ringa i ngā uaua biceps, triceps, uaua o te ringaringa, me ētahi atu uaua iti. Me whakauru atu ētahi mahi tika ki ngā biceps me ngā triceps, engari kāore e hiahiatia kia mahi tika i ngā ringaringa.
Nō reira, ki te hiahia koe ki te whakangungu me te whakapakari i ō uaua biceps, triceps, me ō ringaringa, me arotahi koe ki ngā mahi whakakori ringa pēnei i ēnei:
•Piko o te paera
•Piko o te dumbbell
•Miro pae-EZ
•Te kuru angaanga
•Te pēhi i raro o te triceps (me te taura, te kakau whakarewa rānei)
•Ngā Tōpana
•Te pēhi i runga i te triceps (me te taura, te dumbbell rānei)
•Pēhi pae tata-pupuri
•Ngā Chinups
•Ngā hiki-ake
Rōpū Uaua #4: Ngā Pakihiwi
E toru ngā uaua nui o ō pakihiwi e mōhiotia ana ko ngā uaua deltoid.Ko ngā pūwāhi e toru o ngā deltoid ko:
• Te pūwāhi o mua (mua)
• Te pūwāhi taha (waenganui)
• Te pūwāhi o muri (muri)
Ko ngā uaua deltoid te nuinga o te wā e whakamahia ana hei whakau i ngā rōpū uaua e tata ana ki ngā pakihiwi, pērā i te pecs, te lats, me te biceps.
Ka āwhina ngā uaua o muri o te deltoid i ngā uaua lats me ngā traps ki te kawe mai i ngā ringa ki muri i a koe, ka āwhina ngā uaua o mua o te delts i ngā pecs ki te kawe mai i ngā ringa ki mua, ā, ka āwhina ngā uaua o waho o te delts i ngā traps, pecs, me ētahi atu uaua huri noa i te kaki me te tuara o runga. Hiki ake ō ringa ki te taha.
Mā te whakarerekē i te koki o te pēhi, te kume rānei, ka taea e koe te whakarerekē i te nui o te whakangungu o te uaua deltoid e pā ana ki ētahi atu uaua. Hei tauira, ka nui ake te whakamahi a te pēhi overhead i te paihere deltoid taha i te uma o runga, ko te rarangi barbell ia ka nui ake te whakamahi a te paihere deltoid o muri i te kume lat iho.
He mea tino nui te whakawhanake i ngā pūwāhi e toru o tēnei uaua, nā te mea ki te hinga tetahi o aua pūwāhi ki muri, ka tino kitea.
I te nuinga o te wā, ko ngā uaua o te taha me te tuara e hiahia ana kia nui te mahi nā te mea kua tino whakangungua te uaua o mua o te uaua i te wā e whakangungu ana i te uma, ā, kāore tetahi e mahue i te rā whakangungu uma.
Heoi, kāore te whakangungu uma e tino whakangungu i ngā pito e rua o te uaua deltoid, koia te mea pai kia whakaurua ētahi atu mahi hei whakangungu i ō uaua o waho me ō uaua o muri i te wā kotahi.
Ki te hiahia koe ki te whakawhanake i ngā pito e toru o ō uaua deltoid, me arotahi koe ki ngā mahi whakangungu pakihiwi penei:
•Ngā hiki o te taha o te dumbbell delt
•Ngā hiki o te dumbbell o muri
•Ngā rarangi paera
•Ngā rarangi Dumbbell
•Ngā pāpāho hōia
•Pēhi pae papatahi
•Pēhi pae piko
Whakarāpopototanga: He mea hanga ngā pakihiwi i ngā pūwāhi kei mua, kei ngā taha me ngā tuara, he mea nui kia whakaurua ngā mahi whakakorikori e whakangungu ana i ngā pūwāhi e toru ki roto i tō kaupapa kia taurite, kia ōrite hoki te āhua.
Rōpū Uaua #5: Waewae
Ko te wāhanga o runga o ngā waewae he maha ngā rōpū uaua nui:
• Ngā waewae whā
• Ngā uaua o te hope
• Ngā pūhaka
Ahakoa he wāhanga anō hoki te kuao kau o te waewae e pā ana ki te hanganga o te tinana, ka whakamāramahia motuhaketia tēnei nā runga i ngā tikanga whakangungu rerekē. Me whakangungu pai ia rōpū uaua ki ngā mahi rerekē.
Ngā Tapawhā
Ko ngā uaua whā-waewae he huinga uaua nunui e whā kei mua o ō waewae:
• Te taha whānui o te tinana
• Te vastus medialis
• Te vastus intermedius
• Te pūwaewae o te waewae
Ka mahi tahi ngā quadriceps ki te whakaroa i ngā turi me te piko i ngā hope.
Nō reira, mā ngā mahi whakakori quadriceps ka haria ngā hope mai i te tūranga toronga ki te tūranga piko (te piko i ngā hononga) ka haria hoki ngā turi mai i te tūranga piko ki te tūranga toronga (te whakatikatika i ngā hononga).
Ina tino whanake ngā uaua o te waewae whāwhā, ka hangaia te pūtake o te waewae.
Ka kite koe, ko ngā mahi whakapakari tinana pai rawa atu ka taea e koe te mahi ko ngā mahi whakakotahi, ā, ko te nuinga he whakamahi i ngā taumaha kore utu.
Ki te hiahia koe ki te whakanui ake i ō uaua waewae, me arotahi koe ki ēnei mea:
•Te piko o te tuara o te paera
•Te piko o mua o te paera
•Te whakaekenga o te dumbbell
•Te pēhi waewae
•Pokapū wehe o Purukāria
Ngā Hēmi
Ko ngā uaua o te uaua hope he rōpū uaua e toru kei muri o ō waewae:
• Te Huka o te Huka
• Te haurua-membranosus
• Ngā uaua o te uma
Ka mahi tahi ngā uaua o te hope ki te piko i ngā turi pērā i tāu e mahi ai me ngā uaua o te hope, me te whakaroa i ngā hope i ngā mahi pēnei i te turaki hope me te hiki mate.Ka wehea hoki te biceps femoris kia rua ngā "ira", kia rua rānei ngā wāhanga, pērā i te biceps i tō ringa.Heoi, he rerekē ki ngā uaua biceps, ko ngā uaua hamstrings tētahi o ngā uaua o te tinana o raro e kore e arohia.
Ko ngā uaua whāwhā te nuinga o te aro atu nā te mea he nui ake, he kitea ake hoki, ka puta he kore taurite o ngā uaua i waenganui i te mua me te tuara o te huha, ehara i te mea he āhua rerekē noa iho engari ka piki ake te mōrearea o te whara.
He tokomaha te hunga e whakaaro hē ana ehara ngā mahi piko i te mea e tika ana mō ngā uaua o te hope. Ahakoa he mahi piko ngā uaua o te hope, ko ngā uaua o te hope te mea e mahi ana i te nuinga o te mahi. He pono rawa tēnei mō ngā momo mahi piko e kitea pinepinetia ana i te whare takaro.
Ki te hiahia koe ki te whakapakari i ō uaua o te hope, me aro koe ki ngā mahi penei:
•Hiki mate o te pae
•Hiki mate Sumo
•Te hiki mate o Romania
•Mīhini miro hamstring
•Ata mārie, Barbell
•Mīhini whakaara hāmi-kupe
Ngā Horoi
Ko ngā uaua gluteus, ko ngā "glutes" rānei, he mea tito mai i ngā uaua e toru e hanga ana i tō papa:
• Te pito o te hope
• Te pito o raro o te kōpū
• Te uaua gluteus medius
He mea nui ngā uaua o te hope ki te whakau i tō tinana i roto i ngā momo hākinakina, me te whakaputa kaha i roto i ngā mahi pēnei i te hiki taumaha me te poitūkohu.
Inaianei, ki te whakangungu tika koe i tō tinana o raro, kāore koe e hiahia ki te mahi i ētahi atu mahi mō ō paparinga nā te mea ka mahi tahi i roto i te whakangungu tinana o raro.
Ki te hiahia koe ki te whakanui ake i ō glutes, me arotahi koe ki ngā mea penei:
•Hiki mate o te pae
•Hiki mate Sumo
•Te hiki mate o Romania
•Kaiwhakaora i te Glute/Whakawehe Glute
•Pēhi Hope Paepae
•Ngā poito paera
Whakarāpopototanga: Ko te wāhanga o runga o te waewae he mea hanga mai i ngā quadriceps, ngā hamstrings, me ngā glutes, ā, me whakauru e koe ngā mahi whakakori tinana e mahi ana i ēnei rōpū uaua ki roto i tō mahinga hei whakanui ake i te kaha me te rahi o te waewae.
Rōpū Uaua #6: Ngā Kuao Kau
E rua ngā uaua kaha o ngā kuao kau:
• Te puku o te puku
• Te soleus
He mea hanga te kuao kau i ngā uaua gastrocnemius me ngā uaua soleus, me whakangungu e koe ēnei mā te tū me te noho.
Kāore i te maha ngā momo whakangungu whai hua mō te kuao kau ka taea e koe te mahi, engari anei ngā mea mēnā kei te hiahia koe ki te arotahi ki:
• Mīhini whakaara i te kuao kau tū
• Te hiki i te kuao kau o te pae tū
• Mīhini whakaara kuao kau e noho ana
•Mīhini whakaara kuao kaihe
•Te hiki i te kuao waewae kotahi
Wā tuku: Whiringa-ā-rangi 10-2022