Mapoka Makuru matanhatu eMhasuru
Boka Guru reMhasuru #1: Chifuva
Boka Guru reMutsara #2: Kudzokera shure
Boka Guru reMhasuru #3: Maoko
Boka Guru reMutsara #4: Mafudzi
Boka Guru reMhasuru #5: Makumbo
Boka Guru reMhasuru #6: Mhuru
"Boka remhasuru" ndizvo chaizvo zvinonzwika—boka remhasuru dziri pedyo nemuviri wako dzinoita mafambiro akafanana.
Paunenge uchidzidzira, mapoka matanhatu makuru emhasuru aunofanira kutarisisa ndeaya:
1. Chifuva
2. Kumashure
3. Maoko
4. Mafudzi
5. Makumbo
6. Mhuru
Kuisa tsandanyama mumapoka zvichienderana nenhengo dzemuviri kunotibatsira kuronga nekuronga zviri nani zvirongwa zvedu zvekudzidzisa.
Semuenzaniso, kana uchida kusimbisa muviri wako wepamusoro, unofanira kunyanya kutarisisa purogiramu yekurovedza muviri wakazara kana purogiramu yekusimudza masimbi.
Kudzidzira muviri kaviri kana katatu pasvondo isarudzo yakanaka, asi kana ukawedzera kuwanda kwekurovedza muviri, uchakurumidza kurovedza muviri zvakanyanya uye kutokuvara, saka kudzidzira muviri nguva dzose itsika yakanaka.
Kune rumwe rutivi, vanhu vazhinji vanonyanya kutarisisa tsandanyama dzega dzega dzakadai sema biceps. Asi kutaura chokwadi, kurovedza muviri kwega kwega kunoitwa nemapoka etsandanyama pamwe chete, kukura kwakaringana kwesimba remapoka etsandanyama nehukuru kunofanira kunge kuri iko kunorehwa nekudzidziswa.
Pane kudaro, nekudzidzisa mapoka matanhatu makuru emhasuru ataurwa pamusoro apa, muviri wakaenzana, une hutano, uye unofadza runako unogona kuwanikwa. Nekudzidzisa mapoka matanhatu makuru emhasuru aya, mapoka madiki emhasuru anobatanidzwa anogona kugadzirwa zvakanaka. Zvisinei, kuziva kuti ungavadzidzisa sei muchirongwa chako chekudzidzisa hazvisi nyore, unofanira kupinza tsono neshinda kuburikidza neboka rega rega remhasuru kuti urambe uine simba rakaenzana mumhasuru kudzivirira kusawirirana kwemhasuru kana kukuvara.
Boka Guru reMhasuru #1: Chifuva
Tsandanyama huru yechipfuva ndiyo pectoralis major, kana kuti "pec" major. Basa guru nderekubatsira ruoko rwepamusoro mumuviri wese. Kusiyana nedzimwe tsandanyama dzakawanda, zvisinei, tambo dzetsandanyama dzepectoral hadzina kurongeka dzese munzira imwe chete.
Pec major ine "nzvimbo" dzakawanda, kana kuti nzvimbo apo tsandanyama dzinobatana nemapfupa.
Kune pfundo re sternocostal, rinobata sternum nembabvu paruoko rwako rwepamusoro, uye pfundo re clavicular, rinobata kora yako paruoko rwako rwepamusoro.
Sei izvi zvichikosha?
Kurovedza muviri kunosanganisira kusunda maoko pamberi pechipfuva, sekudzvanya bench press, kunosimbisa nzvimbo yakakura ye sternocostal ye pecs.
Kurovedza muviri kunosanganisira kufambisa maoko mudenga uye kure nechipfuva, sekutsvedza nekubata bench press, kunosimbisa nzvimbo diki yeclavicular.
Saka, kana uchida kuva nechipfuva chakazara, chakaenzana, uye chakanyatsotsanangurwa, unoda kutarisa pakurovedza muviri kwechipfuva seizvi:
•Bench Press rakatsetseka
•Dhinda rebhandi rebarbell
•Dhinda rebhenji rakatsetseka re dumbbell
•Dhinda dumbbell pabench press
•Dhinda rebhenji rinobata zvakasimba
•Dhinda rebhenji rekudzokera shure
•Madhipu
Pfupiso: Tsandanyama yechipfuva ine zvikamu zviviri, kana kuti "pfungwa" - nhanho ye sternocostal ne clavicular, uye unofanira kushandisa maekisesaizi anotarisa nhanho mbiri kuti tsandanyama dzikure zvakanyanya.
Boka reMhasuru #2: Kudzokera shure
Tsandanyama ina dzinoumba chikamu chikuru chemusana, uye dzatinoda kutarisa pakukura, ndeidzi:
• Trapezius
Misungo yako inobatanidza musana wako nemapfudzi ako.
• Maromboid
Ma rhomboid anosimbisa mapendekete ako nekuabatanidza kumusana wako.
• Latissimus dorsi
Mazamu anosungira ruoko rwako rwepamusoro kumusana wako kuti ruite chimiro chakafanana nemapapiro.
• Muzongoza wemusana
Matinji emusana anomhanya akaenzana nemusana wako uye anoita chaizvo zvaunotarisira—chengetedza musana wako wakadzikama uye wakatwasuka.
Kuva nemusana wakafara, wakakora, uye wakakora ndeimwe yenzira dzakanakisisa dzekuderedza muviri wako kubva pakuva "wakanaka" kuenda pakuva "wakanaka."
Kana iriyo chinangwa chako, saka unoda kutarisa pakurovedza muviri kwemusana kwakadai:
•Kusimudza bhora ne deadlift
•Sumo deadlift
•Kusimudza deadlift neTrap-bar
•Kudhonza pasi kwechiLat
•Mutsetse wetambo wakagarwa
•Kudhonza
•Chinup
•Mutsara weDumbbell
•Mutsetse wechisimbiso
Pfupiso: Musana wako wakagadzirwa netsandanyama ina hombe, uye maekisesaizi akanakisa ekudzidzira ese anosanganisira kudhonza kwakatwasuka uye kwakatwasuka, senge barbell deadlift, lat pulldown, uye dumbbell row.
Boka reTsvusvuro #3: Maoko
Ruoko runonyanya kuumbwa netsandanyama ina:
• Misungo yemakumbo emakumbo
• Misungo yemakumbo emakumbo
• Triceps
• Maoko epamberi
Ruoko rwacho rwakagadzirwa ne biceps, triceps, tsandanyama dzeruoko, nedzimwe tsandanyama diki shoma. Unofanira kusanganisira mamwe mabasa akananga pa biceps ne triceps, asi kazhinji haufanirwe kushanda zvakananga pamaoko.
Saka, kana uchida kushanda nesimba uye kusimbisa biceps, triceps, uye maoko ako, unofanirwa kutarisa pakurovedza muviri kwemaoko seizvi:
•Kukombama kweBarbell
•Kukombama kwe dumbbell
•Kukombama kweEZ-bar
•Muchina wekupwanya dehenya
•Kudzvanya triceps pasi (netambo kana mubato wesimbi)
•Madhipu
•Kudzvanya pamusoro peTriceps (netambo kana dumbbell)
•Dhinda rebhenji rinobata zvakasimba
•Chinups
•Kudhonza
Boka reTsvusvuro #4: Mafudzi
Mafudzi ako ane tsandanyama nhatu huru dzinozivikanwa se deltoids.Mapoinzi matatu e deltoids ndeaya:
• Nzvimbo yekumberi (kumberi)
• Nzvimbo yedivi (pakati)
• Nzvimbo yekumashure (kumashure)
Ma deltoid anonyanya kushandiswa kudzikamisa mapoka emhasuru ari pedyo nemapfudzi, akadai sema pecs, lats, uye biceps.
Deltoid yekumashure inobatsira ma lats nema traps kuunza maoko kumashure kwako, anterior delts inobatsira ma pecs kuunza maoko mberi, uye ekunze delts kunobatsira traps, ma pecs, nedzimwe tsandanyama dzakatenderedza mutsipa nekumusoro kwemusana Simudza maoko ako parutivi.
Nekuchinja kona yekudzvanya kana kudhonza, unogona kushandura mwero wekudzidziswa kwedeltoid kana uchienzanisa nedzimwe tsandanyama. Semuenzaniso, overhead press inoshandisa chikamu chikuru che lateral deltoid pane chest yepamusoro, nepo barbell row inoshandisa chikamu chikuru che rear deltoid pane chikamu chekudhonza che lat.
Zvakakosha zvikuru kukudziridza mapoinzi ese matatu emhasuru iyi nekuti kana imwe yacho ikasaririra, inoonekwa zvakanyanya.
Kazhinji, makumbo eparutivi neekumashure anoda kushanda zvakanyanya nekuti makumbo epamberi echipfuva anonyatsodzidziswa panguva yekurovedza muviri pachipfuva, uye hapana anorega kurovedza muviri pachipfuva.
Zvisinei, kurovedza chipfuva hakudzidzisi zvakakwana mamwe mapoinzi maviri e deltoid, ndosaka zvakanaka kuwedzera mamwe maekisesaizi anodzidzisa ma deltoid ekunze neekumashure panguva imwe chete.
Kana uchida kukudziridza mapoinzi ese matatu e deltoids yako, unofanirwa kutarisa pakurovedza muviri kwemafudzi senge aya:
•Kukwidziridzwa kweDumbbell side delt
•Dumbbell yekusimudza delt yekumashure
•Mitsetse yeBarbell
•Mitsetse yeDumbbell
•Nhau dzemauto
•Muchina wekudhinda webhenji rakatsetseka
•Dhinda repabhenji rakarerekera
Pfupiso: Mafudzi akaumbwa nepfungwa dziri kumberi, kumativi nekumashure, zvakakosha kuti uise maekisesaizi anodzidzisa pfungwa nhatu dzose muchirongwa chako kuti chitarisiko chako chive chakaenzana uye chakaenzana.
Boka reTsvusvuro #5: Makumbo
Chikamu chepamusoro chemakumbo chinoumbwa nemapoka makuru emhasuru:
• Ma quadriceps
• Makumbo emhasuru
• Magumbeze emusana
Kunyangwe mhuru iriwo chikamu chegumbo maererano nemaumbirwo emuviri, inotsanangurwa zvakasiyana nekuda kwenzira dzakasiyana dzekudzidzira. Rimwe nerimwe remapoka aya emhasuru rinofanira kudzidziswa zvakanakisisa nekurovedza muviri kwakasiyana.
MaQuad
Ma quadriceps iboka retsandanyama ina huru dziri pamberi pemakumbo ako:
• Guruva guru remativi
• Vastus medialis
• Muvastus intermedius
• Matumbu emusana
Ma quadriceps anoshanda pamwe chete kuti mabvi awedzere uye agone kutenderedza chiuno.
Saka, maekisesaizi emakumbo mana (quadriceps) anobvisa chiuno kubva panzvimbo yakatambanudzwa kuenda panzvimbo yakatambanudzwa (kukotamisa majoini) uye kuunza mabvi kubva panzvimbo yakatambanudzwa kuenda panzvimbo yakatambanudzwa (kutwasanudza majoini).
Kana makumbo emakumbo mana (quadriceps) akura zvakanaka, anoumba pakati pegumbo.
Sezvauchaona, maekisesaizi akanakisa equad aunogona kuita anowanzo kuve maekisesaizi ekubatanidza uye anowanzo sanganisira kushandisa zviremerera zvemahara.
Kana uchida kuwedzera ma quads ako, unofanirwa kutarisa pazvinhu zvakaita seizvi:
•Kusveta musana neBarbell
•Kumira pamberi peBarbell
•Dumbbell lunge
•Kudzvanya gumbo
•Kugocha kweBulgaria kwakakamurwa
Hamstrings
Marunda emakumbo (hamstrings) iboka remhasuru nhatu dziri kumashure kwemakumbo ako:
• Semitendinosus
• Semimembranosus
• Misungo yemakumbo emudumbu
Marunda emhasuru anoshanda pamwe chete kuti mabvi agone kupfava sezvamunoita nerunda rwemhasuru, uye kuti marunda awedzere kupfava mukurovedza muviri kwakadai sekupinza chiuno nekudzikisa chiuno.Maseru emudumbu akakamurwawo kuita "madotsi" maviri kana zvikamu, sezvinoita maseru ari muruoko rwako.Kusiyana ne biceps, zvisinei, hamstrings inowanzova imwe yemhasuru dzisinganyanyi kutarisirwa mumuviri wepazasi.
Ma quads anonyanya kutariswa nekuti akakura uye anonyanya kuoneka, izvo zvinogona kukonzera kusawirirana kwemhasuru pakati pepamberi nepashure pechidya izvo zvisingataridzike sezvisinganzwisisike chete asi zvinowedzera njodzi yekukuvara.
Vanhu vazhinji vane pfungwa isiriyo yekuti ma squats haasi iwo ese ma hamstrings anodiwa. Kunyange hazvo ma squats achisanganisira hamstrings, ma quads ndiwo anoita basa rakawanda. Izvi zvinonyanya kuitika kune mhando dzema squats aunowanzoona mujimu.
Kana uchida kukudziridza hamstrings yako zvakanyanya, unofanira kutarisa pakuita maekisesaizi akadai seaya:
•Kusimudza bhora ne deadlift
•Sumo deadlift
•Kusimudza vanhu muchikepe chekuRomania
•Muchina wekumonera tambo yemhasuru
•Mangwanani akanaka eBarbell
•Muchina wekusimudza glute-ham
MaGlutes
Tsandanyama dzegluteus, kana kuti "glutes," dzinoumbwa netsandanyama nhatu dzinoumba magaro ako:
• Gluteus maximus
• Gluteus minimus
• Gluteus medius
Magumbeze emusana anoita basa guru mukusimbisa muviri wako mumitambo yakasiyana-siyana uye mukugadzira simba mukurovedza muviri kwakadai se deadlifts uye squats.
Asi ikozvino, kana ukadzidzisa muviri wako wepazasi nemazvo, haufanirwe kuita basa rakawanda remagumbo ako nekuti zvichashanda pamwe chete mukurovedza muviri wepazasi.
Kana uchida kuwedzera glutes yako, unofanirwa kutarisa pazvinhu zvakaita se:
•Kusimudza bhora ne deadlift
•Sumo deadlift
•Kusimudza vanhu muchikepe chekuRomania
•Chinosimudza Glute/Glute Isolate
•Barbell Hip Press
•Kukwenya makumbo nemaoko
Pfupiso: Chikamu chepamusoro chegumbo chakagadzirwa nemakumbo mana, marunda emakumbo, uye makumbo emakumbo, uye uchada kuisa maekisesaizi anoshanda nemapoka aya emhasuru mumaitiro ako ekurovedza muviri kuti uwedzere simba nehukuru hwegumbo.
Boka reTsvusvuro #6: Mhuru
Mhuru dzacho dzakaumbwa netsandanyama mbiri dzine simba:
• Gastrocnemius
• Chigadziko chemuviri
Mhuru iyi inoumbwa netsandanyama dzemudumbu nedzemudumbu, zvese izvi unofanira kudzidzira kuburikidza nekurovedza muviri wakamira uye wakagara.
Hapana mhando dzakawanda dzekurovedza muviri kwemhuru dzaunogona kuita, asi heino dzimwe dzaunogona kufunga nezvadzo kana uchida:
• Muchina wekusimudza mhuru wakamira
• Kusimudza mhuru yesimbi yakamiswa
• Muchina wekusimudza mhuru wakagarwa
•Muchina wekurera mhuru dzedhongi
•Kusimudza mhuru ine makumbo maviri
Nguva yekutumira: Mbudzi-10-2022