Amatsinda 6 y'ingenzi y'imitsi
Itsinda ry'imitsi ikomeye #1: Igituza
Itsinda ry'imitsi ikomeye #2: Umugongo
Itsinda ry'imitsi rikuru #3: Amaboko
Itsinda ry'imitsi rikuru #4: Amatugu
Itsinda ry'imitsi rikuru #5: Amaguru
Itsinda ry'imitsi rikuru #6: Inyana
"Itsinda ry'imitsi" ni uko byumvikana—itsinda ry'imitsi yegereye umubiri wawe ikora ingendo nk'izo.
Mu gihe uri gukora imyitozo, amatsinda atandatu y'ingenzi y'imitsi ugomba kwitaho ni:
1. Igituza
2. Inyuma
3. Amaboko
4. Amatugu
5. Amaguru
6. Inyana
Gushyira imitsi mu byiciro hakurikijwe ibice by'umubiri bidufasha gutegura no gutegura neza gahunda zacu z'imyitozo.
Urugero, niba ushaka gukomeza umubiri wawe wo hejuru, ugomba kwibanda cyane kuri gahunda yo gukora imyitozo ngororamubiri yose cyangwa gahunda yo guterura ibiremereye.
Imyitozo kabiri cyangwa gatatu mu cyumweru ni amahitamo meza, ariko iyo wongereye inshuro, uzitoza cyane vuba ndetse unakomereke, bityo imyitozo ihoraho ni umuco mwiza.
Ku rundi ruhande, abantu benshi bibanda cyane ku mitsi imwe imwe nka biceps. Ariko mu by'ukuri, buri myitozo ikorwa n'amatsinda y'imitsi hamwe, gukura neza kw'imbaraga z'amatsinda y'imitsi n'ingano byagombye kuba ishingiro ry'imyitozo.
Ahubwo, mu gutoza amatsinda atandatu y’imitsi yavuzwe haruguru, umubiri ugororotse, kandi ushimishije ushobora kugerwaho. Mu gutoza aya matsinda atandatu y’imitsi, amatsinda mato y’imitsi ajyanye nayo ashobora gutezwa imbere neza. Ariko, kumenya uburyo bwo kuyatoza muri gahunda yawe y’imyitozo ntabwo byoroshye, ugomba gushyira urushinge n’urushinge muri buri tsinda ry’imitsi kugira ngo ukomeze kugira imbaraga n’imitsi mu buryo bungana kugira ngo wirinde ubusumbane bw’imitsi cyangwa imvune.
Itsinda ry'imitsi ikomeye #1: Igituza
Imitsi y'ingenzi y'igituza ni pectoralis major, cyangwa "pec major". Inshingano nyamukuru ni ugufasha ukuboko ko hejuru mu mubiri wose. Ariko, bitandukanye n'indi mitsi myinshi, imitsi y'imitsi y'igituza ntireba mu cyerekezo kimwe.
Igice kinini cy'imitsi gifite "ingingo" nyinshi, cyangwa ahantu imitsi ifata ku gitereko.
Hari ingingo ya sternocostal, ifata sternum n'imbavu ku kuboko kwawe ko hejuru, n'ingingo ya clavicular, ifata igufwa ryawe ku kuboko kwawe ko hejuru.
Kuki ibi ari ingenzi?
Imyitozo isaba gusunika amaboko imbere y'igituza, nk'icyuma gikandagira cya flat and decline bench press, ishimangira ingingo nini ya sternocostal ya pecs.
Imyitozo isaba kuzamura amaboko no kuyakura mu gituza, nko guterura no gufata amaguru mu buryo bw'inyuma, ishimangira ingingo ntoya ya clavicular.
Bityo rero, niba ushaka kugira igituza cyuzuye, gihwanye kandi gisobanutse neza, ugomba kwibanda ku myitozo yo mu gituza nk'iyi:
•Imashini yo gukanda ku ntebe y'icyuma ifite imipira miremire
•Imashini yo gukanda ku ntebe y'icyuma irambitse
•Imashini yo gukanda ku ntebe y'icyuma gitemberaho mu buryo bwa "flat dumbbell"
•Ikaraga imashini yo gukanda ku ntebe y'inyuma (dumbbell press)
•Imashini ikoresha icyuma gicapa hafi
•Imashini ikoresha icyuma gicapa ku ntebe
•Gutemba
Incamake: Imitsi yo mu gituza igizwe n'ibice bibiri, cyangwa "ingingo" - ingingo ya sternocostal na clavicular, kandi ugomba gukoresha imyitozo ireba ingingo zombi kugira ngo imitsi ikure neza.
Itsinda rya 2 ry'imitsi: Umugongo
Imitsi ine igize igice kinini cy'umugongo, kandi twifuza kwibandaho mu iterambere, ni iyi:
• Trapezius
Imitego yawe ihuza umugongo wawe n'amaboko y'urutugu rwawe.
• Amasambu ya Rhomboid
Utubuto tw’umugongo dutuma amenyo y’urutugu rwawe akomera binyuze mu kuyahuza n’umugongo wawe.
• Latissimus dorsi
Amagufwa afatanye ukuboko kwawe ko hejuru n'umugongo wawe kugira ngo bibe ishusho isa n'amababa.
• Udusimba two mu mugongo w'umugongo
Uduti two mu mugongo dukora neza cyane, kandi tugakora ibyo witeze—gukomeza umugongo wawe uhagaze neza kandi ugororotse.
Kugira umugongo mugari, munini kandi ugaragara neza ni bumwe mu buryo bwiza bwo kuva ku "mwiza" ukagera ku "wihariye".
Niba ari yo ntego yawe, ugomba kwibanda ku myitozo ngororamubiri yo mu mugongo nk'iyi:
•Umupira wo guterura ibintu ukoresheje barbell deadlift
•Sumo deadlift
•Umupira wo guterura ibintu ukoresheje trap-bar deadlift
•Kumanuka hasi kwa Lat
•Umurongo w'insinga wicayeho
•Kuramo
•Chinup
•Umurongo w'inzogera
•Umurongo upfunyitse
Incamake: Umugongo wawe ugizwe n'imitsi ine minini, kandi imyitozo myiza yo kuyitoza yose ikubiyemo gukurura imitsi itambitse n'ihagaze, nko gusimbuza imitsi, gusimbuza imitsi, no gusimbuza imitsi.
Itsinda rya 3 ry'imitsi: Amaboko
Ukuboko kugizwe ahanini n'imitsi ine:
• Biceps brachii
• Imitsi yo mu mutwe (Biceps brachialis)
• Triceps
• Amaboko y'imbere
Ukuboko kugizwe na biceps, triceps, imitsi yo mu kiganza, n'indi mitsi mike mito. Ugomba gushyiramo imirimo itaziguye kuri biceps na triceps, ariko ubusanzwe ntugomba gukoresha amaboko mu buryo butaziguye.
Rero, niba ushaka gukora no gukomeza biceps zawe, triceps, n'amaboko, ugomba kwibanda ku myitozo ngororamubiri y'ukuboko nk'iyi:
•Inyundo ya Barbell
•Imboro yo kuzunguruka mu gituza
•Umugozi wo kuzunguruka wa EZ-bar
•Igikoresho cyo gusya umutwe
•Gukanda Triceps (ukoresheje umugozi cyangwa umukingo w'icyuma)
•Gutemba
•Gukanda hejuru ya triceps (ukoresheje insinga cyangwa dumbbell)
•Imashini ikoresha icyuma gicapa hafi
•Igicucu
•Kunyaza
Itsinda rya 4 ry'imitsi: Amatugu
Amatugu yawe agizwe n'imitsi itatu y'ingenzi izwi nka deltoids.Ingingo eshatu za deltoid ni izi:
• Aho imbere (imbere)
• Ingingo yo ku ruhande (hagati)
• Aho inyuma (inyuma)
Deltoid zikoreshwa cyane cyane mu gutuma imitsi yegereye ibitugu ihagarara neza, nka pecs, lats, na biceps.
Agace k'inyuma k'inyuma gafasha amagufwa n'imitego kuzana amaboko inyuma yawe, agace k'imbere k'inyuma gafasha amagufwa kuzana amaboko imbere, naho agace k'inyuma gafasha amagufwa kuzana imitsi, amagufwa, n'indi mitsi ikikije ijosi n'umugongo wo hejuru. Zamura amaboko yawe ku ruhande.
Mu guhindura inguni y'ingufu zo gukanda cyangwa gukurura, ushobora guhindura urugero rw'imyitozo ya deltoid ugereranije n'indi mitsi. Urugero, imashini yo gukanda hejuru izakoresha igice kinini cya deltoid cyo ku ruhande kurusha igituza cyo hejuru, mu gihe umurongo w'inyuma uzakoresha igice kinini cya deltoid cyo inyuma kurusha imashini yo gukanda ya lat.
Ni ingenzi cyane guteza imbere ingingo eshatu zose z'uyu mutsi kuko iyo imwe muri zo iguye inyuma, izagaragara cyane.
Muri rusange, uruziga rw'inyuma n'urw'inyuma rukenera akazi kenshi kuko uruziga rw'inyuma rutozwa neza mu gihe cy'imyitozo yo mu gituza, kandi nta muntu usiba umunsi wo gukora imyitozo yo mu gituza.
Ariko, imyitozo yo mu gituza ntiyigisha neza izindi ngingo ebyiri zo mu gice cyo hasi cy’umubiri, niyo mpamvu ari byiza gushyiramo imyitozo y’inyongera itoza igice cyo hanze n’inyuma cy’umubiri wawe icyarimwe.
Niba ushaka guteza imbere ingingo eshatu zose za deltoid yawe, ugomba kwibanda ku myitozo yo ku rutugu nk'iyi:
•Kuzamura amaguru ku ruhande rw'inyuma (Dumbbell side delt raises)
•Dumbbell delt rissing inyuma
•Imirongo ya Barbell
•Imirongo y'udupira tw'intoki
•Itangazamakuru rya gisirikare
•Imashini yo gucapa ku ntebe igororotse
•Imashini yo gusohora icyuma irambitse
Incamake: Amatugu agizwe n'ingingo imbere, ku mpande no inyuma, ni ngombwa ko ushyiramo imyitozo itoza ingingo zose uko ari eshatu muri gahunda yawe kugira ngo ubone isura iringaniye kandi ingana.
Itsinda rya 5 ry'imitsi: Amaguru
Igice cyo hejuru cy'amaguru kigizwe n'imitsi myinshi ikomeye:
• Impande zombi (quadriceps)
• Imitsi y'amaguru
• Amagufwa yo mu nda
Nubwo inyana nayo ari igice cy'ukuguru mu bijyanye n'imiterere y'umubiri, bisobanurwa ukwabyo bitewe n'uburyo butandukanye bwo gukora imyitozo. Buri tsinda ry'imitsi rigomba gutozwa neza hakoreshejwe imyitozo itandukanye.
Impande zombi
Amagufwa yo mu mutwe (quadriceps) ni itsinda ry'imitsi ine minini iri imbere y'amaguru yawe:
• Itsinda rya vastus lateralis
• Itsinda ry'abantu benshi (vastus medialis)
• Intermediase ya Vastus
• Indwara ya rectus femoris
Amagufwa yo mu mutwe (quadriceps) akora hamwe kugira ngo yongere amavi kandi azunguze ikibuno.
Rero, imyitozo ngororamubiri ya quadriceps ikura ikibuno mu mwanya wagutse ikajya mu mwanya wo kugorora (gupfunyika ingingo) no gukura amavi mu mwanya wo kugorora ikajya mu mwanya wagutse (kugorora ingingo).
Iyo amaguru maremare amaze gukura neza, aba ari yo agize igice cy'imbere cy'ukuguru.
Nkuko uzabibona, imyitozo ngororamubiri myiza ya quad ushobora gukora ahanini ni imyitozo ngororamubiri ivanze kandi ahanini ikubiyemo gukoresha ibiro byoroheje.
Niba ushaka kongera ubushobozi bwawe bwo gukora quads, ugomba kwibanda ku bintu nk'ibi:
•Kuzamura umugongo wa Barbell
•Kuzamura imbere mu cyuma cya Barbell
•Gutembera mu cyuma gishyuha cyane
•Gukanda amaguru
•Ikibuga cya Burusiya gitandukanye
Imirya y'inyuma
Imitsi yo mu maguru ni itsinda ry'imitsi itatu iri inyuma y'amaguru yawe:
• Semitendinosus
• Semimembranosus
• Imitsi yo mu nda ya biceps femoris
Imitsi y'amaguru ikorana kugira ngo ipfuke amavi nk'uko ubikora ku mitsi y'amaguru, no kongera ikibuno mu myitozo nko gusimbuka mu kibuno no kugiterura mu buryo bworoshye.Biceps femoris na yo igabanyijemo "utudomo" tubiri cyangwa ibice, kimwe n'ibice byo mu kuboko kwawe.Bitandukanye na biceps, ariko, imitsi yo mu maguru ni imwe mu mitsi yitabwaho cyane mu gice cyo hasi cy'umubiri.
Udupira tw’amaguru twitabwaho cyane kuko ari tunini kandi tugaragara cyane, ibi bikaba bishobora gutuma imitsi ihindagurika hagati y’imbere n’inyuma by’ikibero, ariko bigatuma habaho imvune.
Abantu benshi bafite igitekerezo kitari cyo cy'uko gusiganwa ku maguru atari byo byose amaguru akenera. Nubwo gusiganwa ku maguru bikoreshwa mu gusiganwa ku maguru, amaguru akoreshwa mu gusiganwa ku maguru ni yo akora akazi kenshi. Ibi ni ukuri cyane cyane ku bwoko bwa gusiganwa ku maguru ukunda kubona muri siporo.
Niba ushaka guteza imbere imitsi y'amaguru yawe mu buryo bushoboka, ugomba kwibanda ku myitozo nk'iyi:
•Umupira wo guterura ibintu ukoresheje barbell deadlift
•Sumo deadlift
•Umupira wo mu bwoko bwa Rumaniya wo guterura abantu mu mazi
•Imashini yo kuzinga ikoresheje insinga z'umugozi
•Barbell mwaramutse
•Imashini yo kuzamura glute-ham
Abagute
Imitsi ya gluteus, cyangwa "gluteus," igizwe n'imitsi itatu igize ikibuno cyawe:
• Indwara ya gluteus maximus
• Indwara ya gluteus minimus
• Igice cyo hagati cy'imitsi
Amagufwa agira uruhare runini mu gutuma umubiri wawe uhora uhagaze mu mikino itandukanye no mu kubyara imbaraga mu myitozo ngororamubiri nka deadlifts na squats.
Ariko ubu, niba utoje umubiri wawe wo hasi neza, ntugomba gukora akazi k'inyongera ku ngingo zawe z'imbere kuko bizakorana mu myitozo yo hasi.
Niba ushaka kongera imiterere y'imitsi yawe, ugomba kwibanda ku bintu nk'ibi:
•Umupira wo guterura ibintu ukoresheje barbell deadlift
•Sumo deadlift
•Umupira wo mu bwoko bwa Rumaniya wo guterura abantu mu mazi
•Igikoresho cyo guterura glute/Glute Isolate
•Imashini yo mu bwoko bwa Barbell Hip Press
•Imikino yo kuruhuka ku maguru
Incamake: Igice cyo hejuru cy'ukuguru kigizwe n'imitsi yo mu nda (quadriceps), imitsi yo mu nda (hamstrings), n'imitsi yo mu nda (glutes), kandi uzakenera gushyiramo imyitozo ikora iyi mitsi mu bikorwa byawe kugira ngo wongere imbaraga n'ubunini bw'amaguru.
Itsinda ry'imitsi #6: Inyana
Inyana zigizwe n'imitsi ibiri ikomeye:
• Gastrocnemius
• Isosi
Inyana igizwe n'imitsi ya gastrocnemius na soleus, byombi ugomba kwitoza binyuze mu myitozo y'inyana ihagaze n'iy'inyuma.
Nta myitozo myinshi y'ingirakamaro ushobora gukora ku myitozo ngororamubiri y'inyana, ariko dore iyo ushaka kwibandaho:
• Imashini yo kororera inyana ihagaze
• Kuzamura inyana y'inzoga ihagaze
• Imashini yo kororera inyana yicaye
•Imashini yo korora inyana y'indogobe
•Koroza inyana y'umubyibuho w'ukuguru kumwe
Igihe cyo kohereza: Ugushyingo-10-2022