Magulu 6 Akuluakulu a Minofu
Gulu Lalikulu la Minofu #1: Chifuwa
Gulu Lalikulu la Minofu #2: Kumbuyo
Gulu Lalikulu la Minofu #3: Manja
Gulu Lalikulu la Minofu #4: Mapewa
Gulu Lalikulu la Minofu #5: Miyendo
Gulu Lalikulu la Minofu #6: Ana a Ng'ombe
"Gulu la minofu" ndi momwe limamvekera—gulu la minofu yomwe ili pafupi ndi thupi lanu yomwe imachita mayendedwe ofanana.
Mukamachita masewera olimbitsa thupi, magulu asanu ndi limodzi akuluakulu a minofu omwe muyenera kusamala nawo ndi awa:
1. Chifuwa
2. Kumbuyo
3. Manja
4. Mapewa
5. Miyendo
6. Ana a Ng'ombe
Kugawa minofu m'magulu malinga ndi ziwalo za thupi kumatithandiza kukonza bwino ndikukonza mapulogalamu athu ophunzitsira.
Mwachitsanzo, ngati mukufuna kulimbitsa thupi lanu lapamwamba, muyenera kuganizira kwambiri pulogalamu yochita masewera olimbitsa thupi lonse kapena njira yonyamula zolemera.
Kuchita masewera olimbitsa thupi kawiri kapena katatu pa sabata ndi njira yabwino, koma ngati muwonjezera kuchuluka kwa masewera olimbitsa thupi, mudzalimbitsa thupi mofulumira komanso kuvulala, kotero kuchita masewera olimbitsa thupi nthawi zonse ndi chizolowezi chabwino.
Kumbali ina, anthu ambiri amaganizira kwambiri minofu ya munthu payekha monga biceps. Koma kwenikweni, masewera olimbitsa thupi aliwonse amachitidwa ndi magulu a minofu pamodzi, kukula koyenera kwa mphamvu ya magulu a minofu ndi kukula kuyenera kukhala tanthauzo la maphunziro.
M'malo mwake, pophunzitsa magulu asanu ndi limodzi akuluakulu a minofu omwe atchulidwa pamwambapa, thupi lofanana, lathanzi, komanso lokongola lingatheke. Mwa kuphunzitsa magulu asanu ndi limodzi akuluakulu a minofu awa, magulu ang'onoang'ono a minofu omwe amagwirizana nawo akhoza kupangidwa bwino. Komabe, kupeza momwe mungawaphunzitsire mu pulogalamu yanu yophunzitsira sikophweka, muyenera kulumikiza singano ndi ulusi kudzera mu gulu lililonse la minofu kuti musunge minofu ndi mphamvu zomwe zikugwirizana kuti mupewe kusalingana kwa minofu kapena kuvulala.
Gulu Lalikulu la Minofu #1: Chifuwa
Minofu yaikulu ya pachifuwa ndi pectoralis major, kapena "pec" major. Ntchito yaikulu ndikuthandiza mkono wapamwamba kudutsa thupi lonse. Komabe, mosiyana ndi minofu ina yambiri, ulusi wa minofu ya pachifuwa suli mbali imodzi.
Chigoba chachikulu cha pec chili ndi "mfundo" zingapo, kapena malo omwe ulusi wa minofu umalumikizana ndi chigoba.
Pali nsonga ya sternocostal, yomwe imalumikiza sternum ndi nthiti ku mkono wanu wapamwamba, ndi nsonga ya clavicular, yomwe imalumikiza khosi lanu ku mkono wanu wapamwamba.
N’chifukwa chiyani izi n’zofunika?
Maseŵero olimbitsa thupi omwe amaphatikizapo kukankhira manja patsogolo pa chifuwa, monga kukanikiza benchi kosalala ndi kotsika, amagogomezera mfundo yaikulu ya sternocostal ya pecs.
Maseŵero olimbitsa thupi omwe amaphatikizapo kusuntha manja mmwamba ndi kutali ndi chifuwa, monga kutsika ndi kugwedeza kumbuyo, amagogomezera mfundo yaying'ono ya clavicular.
Choncho, ngati mukufuna kukhala ndi chifuwa chokwanira, chofanana, komanso chodziwika bwino, muyenera kuyang'ana kwambiri pa masewera olimbitsa thupi a pachifuwa monga awa:
•Chosindikizira cha benchi chathyathyathya
•Kokani benchi yosindikizira ya barbell
•Chosindikizira cha benchi cha flat dumbbell
•Kokani dumbbell bench press
•Chosindikizira cha benchi chogwira mwamphamvu
•Makina osindikizira a benchi osinthira
•Kuthira
Chidule: Minofu ya pachifuwa imapangidwa ndi magawo awiri, kapena "mfundo" - mfundo ya sternocostal ndi clavicular, ndipo muyenera kugwiritsa ntchito masewera olimbitsa thupi omwe amayang'ana mbali zonse ziwiri kuti minofu ikule bwino.
Gulu la Minofu #2: Kumbuyo
Minofu inayi yomwe imapanga gawo lalikulu la msana, ndipo yomwe tikufuna kuyang'ana kwambiri pakukulitsa, ndi iyi:
• Trapezius
Misampha yanu imagwirizanitsa msana wanu ndi masamba a mapewa anu.
• Ma Rhomboid
Ma rhomboid amalimbitsa mapewa anu powalumikiza ku msana wanu.
• Latissimus dorsi
Ma lat amamangirira mkono wanu wapamwamba kumbuyo kwanu kuti apange mawonekedwe ofanana ndi mapiko.
• Msana wa m'mimba
Ma snar erectors a msana amayendera limodzi ndi msana wanu ndipo amachita zomwe mungayembekezere—sungani msana wanu kukhala wokhazikika komanso wowongoka.
Kukhala ndi msana wotakata, wokhuthala komanso wowoneka bwino ndi njira imodzi yabwino kwambiri yochepetsera thupi lanu kuchoka pa "labwino" kupita pa "lapadera."
Ngati cholinga chanu ndi chimenecho, ndiye kuti mukufuna kuyang'ana kwambiri pa masewera olimbitsa thupi a msana monga awa:
•Kukweza miyendo ya Barbell
•Sumo deadlift
•Kukweza munthu wovulala pa deadlift pogwiritsa ntchito trap-bar
•Kuponda pansi kwa Lat
•Mzere wa chingwe wokhala pansi
•Kukoka
•Chinup
•Mzere wa dumbbell
•Mzere wosindikiza
Chidule: Msana wanu uli ndi minofu inayi ikuluikulu, ndipo masewera olimbitsa thupi abwino kwambiri ophunzitsira onsewa amaphatikizapo kukoka mopingasa ndi moyimirira, monga barbell deadlift, lat pulldown, ndi dumbbell row.
Gulu la Minofu #3: Manja
Mkono umapangidwa makamaka ndi minofu inayi:
• Minofu ya biceps
• Minofu ya biceps brachialis
• Miyendo ya triceps
• Manja a pamphumi
Dzanja limapangidwa ndi biceps, triceps, minofu ya mkono, ndi minofu ina ingapo yaing'ono. Muyenera kuphatikiza ntchito yolunjika pa biceps ndi triceps, koma nthawi zambiri simuyenera kugwira ntchito mwachindunji pa mikono.
Choncho, ngati mukufuna kugwira ntchito ndi kulimbitsa biceps, triceps, ndi manja anu, muyenera kuyang'ana kwambiri pa masewera olimbitsa thupi a mkono monga awa:
•Kupiringa kwa barbell
•Kupindika kwa dumbbell
•Kupindika kwa EZ-bar
•Chotsukira chigaza
•Kukanikiza ma triceps (ndi chingwe kapena chogwirira chachitsulo)
•Kuthira
•Kukanikiza pamwamba pa triceps (ndi chingwe kapena dumbbell)
•Chosindikizira cha benchi chogwira mwamphamvu
•Chinups
•Kuponda
Gulu la Minofu #4: Mapewa
Mapewa anu amapangidwa ndi minofu itatu ikuluikulu yotchedwa deltoids.Ma deltoid atatu ndi awa:
• Malo akutsogolo (kutsogolo)
• Mbali ya m'mbali (pakati)
• Malo akumbuyo (kumbuyo)
Ma deltoid amagwiritsidwa ntchito makamaka kulimbitsa magulu a minofu pafupi ndi mapewa, monga ma pecs, lats, ndi biceps.
Mbali ya kumbuyo ya deltoid imathandiza kuti ma lats ndi ma trap abweretse manja kumbuyo kwanu, mbali ya kutsogolo ya deltoid imathandiza kuti ma pecs abweretse manja patsogolo, ndipo mbali yakunja ya deltoid imathandiza kuti ma trap, ma pecs, ndi minofu ina yozungulira khosi ndi kumbuyo kwa msana. Kwezani manja anu kumbali.
Mwa kusintha ngodya ya kukanikiza kapena kukoka, mutha kusintha momwe deltoid imaphunzitsidwira poyerekeza ndi minofu ina. Mwachitsanzo, kukanikiza pamwamba kumagwiritsa ntchito kwambiri lateral deltoid bundle kuposa chapamwamba pachifuwa, pomwe mzere wa barbell umagwiritsa ntchito kwambiri lateral deltoid bundle kuposa lat pulldown.
Ndikofunikira kwambiri kukulitsa mfundo zonse zitatu za minofu iyi chifukwa ngati imodzi mwa izo yagwa m'mbuyo, idzaonekera kwambiri.
Kawirikawiri, ma delts a mbali ndi kumbuyo amafunika kugwira ntchito kwambiri chifukwa anterior deltoid amaphunzitsidwa bwino panthawi yochita masewera olimbitsa thupi pachifuwa, ndipo palibe amene amaphonya tsiku lochita masewera olimbitsa thupi pachifuwa.
Komabe, kuchita masewera olimbitsa thupi pachifuwa sikuphunzitsa mokwanira ma deltoid ena awiri, ndichifukwa chake ndibwino kuphatikiza masewera olimbitsa thupi ena owonjezera omwe amaphunzitsa ma deltoid anu akunja ndi akumbuyo nthawi imodzi.
Ngati mukufuna kukulitsa mfundo zonse zitatu za deltoids yanu, muyenera kuyang'ana kwambiri pa masewera olimbitsa thupi a mapewa monga awa:
•Kukweza kwa mbali ya dumbbell
•Kukweza kwa delt kumbuyo kwa dumbbell
•Mizere ya Barbell
•Mizere ya dumbbell
•Atolankhani ankhondo
•Chosindikizira cha benchi chathyathyathya
•Kokani benchi yosindikizira
Chidule: Mapewa amapangidwa ndi mfundo kutsogolo, m'mbali ndi kumbuyo, ndikofunikira kuti muphatikizepo masewera olimbitsa thupi omwe amaphunzitsa mfundo zonse zitatu mu pulogalamu yanu kuti muwoneke bwino komanso moyenera.
Gulu la Minofu #5: Miyendo
Gawo lapamwamba la miyendo limapangidwa ndi magulu angapo akuluakulu a minofu:
• Ma quadriceps
• Mafupa a hamstrings
• Ma glutes
Ngakhale kuti mwana wa ng'ombe nayenso ndi gawo la mwendo pankhani ya kapangidwe ka thupi, zimafotokozedwa mosiyana chifukwa cha njira zosiyanasiyana zophunzitsira. Gulu lililonse la minofu liyenera kuphunzitsidwa bwino ndi masewera olimbitsa thupi osiyanasiyana.
Ma Quads
Ma quadriceps ndi gulu la minofu inayi ikuluikulu kutsogolo kwa miyendo yanu:
• Vastus lateralis
• Vastus medialis
• Vastus intermedius
• Matenda a rectus femoris
Ma quadriceps amagwira ntchito limodzi kuti atambasule mawondo ndikupindika chiuno.
Choncho, masewera olimbitsa thupi a quadriceps amabweretsa chiuno kuchokera pamalo otambasuka kupita pamalo opindika (kupindika mafupa) ndikubweretsa mawondo kuchokera pamalo opindika kupita pamalo opindika (kuwongolera mafupa).
Pamene ma quadriceps akukula bwino, amapanga pakati pa mwendo.
Monga momwe muwonera, masewera olimbitsa thupi abwino kwambiri a quad omwe mungachite nthawi zambiri ndi masewera olimbitsa thupi ophatikizana ndipo nthawi zambiri amagwiritsa ntchito zolemera zaulere.
Ngati mukufuna kukulitsa ma quads anu, muyenera kuyang'ana kwambiri zinthu monga izi:
•Kuwerama kumbuyo kwa barbell
•Kugona pansi kutsogolo kwa barbell
•Dumbbell lunge
•Kukanikiza mwendo
•Kugawanika kwa squat ku Bulgaria
Zingwe za Hamstrings
Minofu ya hamstrings ndi gulu la minofu itatu kumbuyo kwa miyendo yanu:
• Semitendinosus
• Semimembranosus
• Minofu ya biceps femoris
Ma hamstrings amagwira ntchito limodzi kuti azitha kupindika mawondo monga momwe mumachitira ndi ma curls a hamstring, komanso kuti atambasule chiuno mu masewera olimbitsa thupi monga hip thrust ndi deadlift.Maseŵera a biceps femoris amagawidwanso m'magawo awiri kapena "madontho", monga momwe maseŵero a biceps alili m'dzanja lanu.Mosiyana ndi biceps, komabe, minofu ya hamstrings nthawi zambiri imakhala imodzi mwa minofu yomwe imanyalanyazidwa kwambiri m'thupi la pansi.
Ma quads amalandira chidwi chachikulu chifukwa ndi akuluakulu komanso owonekera kwambiri, zomwe zingapangitse kusalingana kwa minofu pakati pa kutsogolo ndi kumbuyo kwa ntchafu zomwe sizimangowoneka zachilendo komanso zimawonjezera chiopsezo chovulala.
Anthu ambiri ali ndi lingaliro lolakwika lakuti ma squats si okhawo omwe ma hamstrings amafunikira. Ngakhale ma squats amakhudza ma hamstrings, ma quads ndi omwe amagwira ntchito yambiri. Izi ndi zoona makamaka pa mtundu wa ma squats omwe mumawona nthawi zambiri ku gym.
Ngati mukufuna kukulitsa hamstrings yanu kwambiri, muyenera kuyang'ana kwambiri pa masewera olimbitsa thupi monga awa:
•Kukweza miyendo ya Barbell
•Sumo deadlift
•Kukweza anthu akufa ku Romania
•Makina opindika a hamstring
•Mmawa wabwino wa Barbell
•Makina okweza glute-ham
Ma Glutes
Minofu ya gluteus, kapena "glutes," imapangidwa ndi minofu itatu yomwe imapanga matako anu:
• Gulu lalikulu la gluteus
• Mtundu wa gluteus minimus
• Minofu ya gluteus
Ma glute amathandiza kwambiri pakulimbitsa thupi lanu pamasewera osiyanasiyana komanso popanga mphamvu mu masewera olimbitsa thupi monga deadlifts ndi squats.
Koma tsopano, ngati muphunzitsa thupi lanu la m'munsi bwino, simuyenera kuchita ntchito yowonjezera pa matako anu chifukwa izi zigwira ntchito limodzi pakuchita masewera olimbitsa thupi la m'munsi.
Ngati mukufuna kukulitsa glutes yanu, muyenera kuganizira zinthu monga:
•Kukweza miyendo ya Barbell
•Sumo deadlift
•Kukweza anthu akufa ku Romania
•Chonyamulira Glute/Glute Isolate
•Barbell Hip Press
•Kumenya ma barbell
Chidule: Gawo lapamwamba la mwendo limapangidwa ndi quadriceps, hamstrings, ndi glutes, ndipo muyenera kuphatikiza masewera olimbitsa thupi omwe amagwira ntchito m'magulu a minofu awa kuti muwonjezere mphamvu ndi kukula kwa mwendo.
Gulu la Minofu #6: Ana a Ng'ombe
Ma ng'ombe amapangidwa ndi minofu iwiri yamphamvu:
• Gastrocnemius
• Chidebe cha thupi
Ng'ombe ya mwana wa ng'ombe imapangidwa ndi minofu ya gastrocnemius ndi soleus, zomwe muyenera kuchita pochita masewera olimbitsa thupi a mwana wa ng'ombe poyimirira komanso atakhala pansi.
Palibe njira zambiri zochitira masewera olimbitsa thupi a ng'ombe zomwe mungachite, koma nazi zomwe mungachite ngati mukufuna kuyang'ana kwambiri:
• Makina oimika ng'ombe yoyimirira
• Kukweza mwana wa ng'ombe woyimirira
• Makina okweza mwana wa ng'ombe okhala pansi
•Makina okwerera ana a ng'ombe a bulu
•Kukweza ng'ombe yamphongo yolemera mwendo umodzi
Nthawi yotumizira: Novembala-10-2022