Amaqela ama-6 aPhambili eMisipha
Iqela leMisipha eliPhambili #1: Isifuba
Iqela leMisipha eliPhambili #2: Umva
Iqela Eliphambili Lemisipha #3: Iingalo
Iqela Eliphambili Lemisipha #4: Amahlombe
Iqela Eliphambili Lemisipha #5: Imilenze
Iqela leMisipha eliPhambili #6: Amathole
"Iqela lemisipha" lithetha kanye loo nto liyithethayo—iqela lemisipha ekufutshane nomzimba wakho eyenza iintshukumo ezifanayo.
Xa uziqeqesha, amaqela amathandathu eemisipha ekufuneka uwaqwalasele ngala:
1. Isifuba
2. Umva
3. Iingalo
4. Amagxa
5. Imilenze
6. Amathole
Ukwahlulahlula izihlunu ngokweenxalenye zomzimba kusinceda sihlele kwaye sicwangcise ngcono iinkqubo zethu zoqeqesho.
Umzekelo, ukuba ufuna ukuqinisa umzimba wakho ongasentla, kufuneka ugxile kakhulu kwinkqubo yokuzilolonga umzimba wonke okanye inkqubo yokuphakamisa iintsimbi.
Ukuziqeqesha kabini okanye kathathu ngeveki lukhetho olufanelekileyo, kodwa ukuba uyandisa rhoqo, uya kuziqeqesha ngokugqithisileyo ngokukhawuleza kwaye wonzakale, ngoko ke ukuziqeqesha rhoqo ngumkhwa olungileyo.
Kwelinye icala, abantu abaninzi bagxila kakhulu kwimisipha nganye efana ne-biceps. Kodwa eneneni, umthambo ngamnye wenziwa ngamaqela emisipha kunye, ukukhula okulinganayo kwamandla eqela lemisipha kunye nobukhulu kufanele kube yintsingiselo yoqeqesho.
Kunoko, ngokuqeqesha amaqela amathandathu amakhulu emisipha akhankanyiweyo apha ngasentla, umzimba olinganayo, osempilweni, nomhle ngobuhle unokufezekiswa. Ngokuqeqesha la maqela mathandathu amakhulu emisipha, amaqela amancinci emisipha anxulumene nawo anokuphuhliswa kakuhle. Nangona kunjalo, ukufumana indlela yokuwaqeqesha kwinkqubo yakho yoqeqesho akulula, kufuneka ufake inaliti kwaye ufake intambo kwiqela ngalinye lemisipha ukuze ugcine ulungelelwano lwemisipha kunye namandla ukuze uphephe ukungalingani kwemisipha okanye ukwenzakala.
Iqela leMisipha eliPhambili #1: Isifuba
Umsipha oyintloko wesifuba yi-pectoralis major, okanye i-"pec" major. Umsebenzi oyintloko kukunceda ingalo engasentla emzimbeni wonke. Ngokungafaniyo nezinye izihlunu ezininzi, nangona kunjalo, imicu yezihlunu ze-pectoral ayilungelelanisanga yonke kwicala elinye.
I-pec major ine "iindawo" ezininzi, okanye iindawo apho imicu yemisipha inamathela khona kwi-skeleton.
Kukho i-sternocostal point, encamathisela i-sternum kunye ne-ribcage engalweni yakho engentla, kunye ne-clavicular point, encamathisela i-collarbone yakho engalweni yakho engentla.
Kutheni oku kubalulekile?
Ukuzilolonga okubandakanya ukutyhala iingalo phambi kwesifuba, njengokucinezela ibhentshi ethe tyaba neyokwehla, kugxininisa indawo enkulu ye-sternocostal ye-pecs.
Ukuzilolonga okubandakanya ukuhambisa iingalo phezulu nakude nesifuba, njengokutsiba kunye nokucinezela ibhentshi ngomqolo, kugxininisa indawo encinci ye-clavicular.
Ngoko ke, ukuba ufuna ukukhulisa isifuba esipheleleyo, esilinganayo nesichazwe kakuhle, kufuneka ugxile kwimithambo yesifuba efana nale:
•Ibench Press ye-Flat barbell
•Cinezela ibhentshi yebarbell egobileyo
•I-bench press ye-dumbbell ethe tyaba
•Cinezela i-dumbbell bench press
•I-bench press ebambe ngokusondeleyo
•Umatshini wokushicilela webhentshi ojika umva
•Iidiphu
Isishwankathelo: Umsipha wesifuba wenziwe ngamacandelo amabini, okanye "amanqaku" - indawo ye-sternocostal kunye ne-clavicular, kwaye kufuneka usebenzise umthambo ojolise kuzo zombini iindawo ukwandisa ukukhula kwemisipha.
Iqela leMisipha #2: Umva
Izihlunu ezine ezenza inxalenye enkulu yomqolo, kwaye sifuna ukugxila ekuphuhliseni, zezi:
• I-Trapezius
Imigibe yakho idibanisa umqolo wakho neebhleyidi zamagxa akho.
• Iirhomboids
Iirhomboid ziqinisa amahlombe akho ngokuwadibanisa nomqolo wakho.
• I-Latissimus dorsi
Iilati zincamathisela ingalo yakho engasentla emqolo wakho ukuze zenze imo efana namaphiko.
• I-Erector spinae
Izihlunu zomqolo zisebenza ngaxeshanye nomqolo wakho kwaye zenza kanye oko ubukulindele—gcina umqolo wakho uzinzile kwaye uthe nkqo.
Ukwakha umqolo obanzi, otyebileyo nocacileyo yenye yezona ndlela zibalaseleyo zokunciphisa umzimba wakho ukusuka ekubeni "ofanelekileyo" ukuya "ongaqhelekanga."
Ukuba yinjongo yakho leyo, ngoko ke ufuna ukugxila kwimithambo yomqolo efana nale:
•Ukuphakamisa i-Barbell deadlift
•I-Sumo deadlift
•Ukuphakamisa i-deadlift kwi-Trap-bar
•I-Lat pulldown
•Umqolo wekhebula ohleli phantsi
•Nyusela phezulu
•Isilevu phezulu
•Umqolo weDumbbell
•Umqolo wesitywino
Isishwankathelo: Umqolo wakho wenziwe ngezihlunu ezine ezinkulu, kwaye eyona mithambo ilungileyo yokuziqeqesha ibandakanya ukutsala ngokuthe tye nangokuthe nkqo, okufana ne-barbell deadlift, i-lat pulldown, kunye ne-dumbbell row.
Iqela leMisipha #3: Iingalo
Ingalo yenziwe ikakhulu zizihlunu ezine:
• I-Biceps brachii
• Imisipha ye-brachialis ye-Biceps
• IiTriceps
• Iingalo zangaphambili
Ingalo yenziwe ngee-biceps, ii-triceps, izihlunu zengalo, kunye nezinye izihlunu ezincinci. Kufuneka ufake umsebenzi othe ngqo kwi-biceps kunye ne-triceps, kodwa akunyanzelekanga ukuba usebenze ngqo kwiingalo.
Ngoko ke, ukuba ufuna ukusebenza nokuqinisa i-biceps yakho, i-triceps, kunye neengalo, kufuneka ugxile kwimithambo yengalo efana nale:
•I-Barbell curl
•I-Dumbbell curl
•I-EZ-bar curl
•Isityumzi sentloko
•I-Triceps icinezelwa phantsi (ngentambo okanye ngesiphatho sesinyithi)
•Iidiphu
•I-Triceps ecinezela ngaphezulu (ngentambo okanye i-dumbbell)
•I-bench press ebambe ngokusondeleyo
•IiChinups
•Iipullups
Iqela leMisipha #4: Amagxa
Amagxa akho enziwe ngezihlunu ezintathu ezinkulu ezibizwa ngokuba yi-deltoids.Amanqaku amathathu e-deltoids ngala:
• Indawo engaphambili (ngaphambili)
• Ingongoma esecaleni (embindini)
• Ingongoma engasemva (ngasemva)
Ii-deltoids zisetyenziselwa kakhulu ukuzinzisa amaqela emisipha kufutshane namagxa, njengee-pecs, ii-lats, kunye ne-biceps.
I-posterior deltoid inceda ii-lats kunye nee-traps ukuba zizise iingalo ngasemva kwakho, ii-anterior delts zinceda ii-pecs ukuba zizise iingalo phambili, kwaye ii-external delts zinceda ii-traps, ii-pecs, kunye nezinye izihlunu ezijikeleze intamo kunye nomqolo ongaphezulu Phakamisa iingalo zakho ecaleni.
Ngokutshintsha i-engile ye-press okanye i-drap, ungatshintsha inqanaba lokuqeqeshwa kwe-deltoid xa kuthelekiswa nezinye izihlunu. Umzekelo, i-overhead press iza kusebenzisa i-lateral deltoid bundle engaphezulu kunesifuba esingaphezulu, ngelixa i-barbell row iza kusebenzisa i-back deltoid bundle engaphezulu kune-lat pulldown.
Kubaluleke kakhulu ukuphuhlisa onke amanqaku amathathu ale misipha kuba ukuba enye yawo iyawa ngasemva, iya kubonakala kakhulu.
Uninzi lwexesha, ii-delts ezisecaleni nangasemva zifuna umsebenzi omkhulu kuba i-deltoid yangaphambili iqeqeshwe kakuhle ngexesha lokuzilolonga esifubeni, kwaye akukho mntu uphoswa lusuku loqeqesho esifubeni.
Nangona kunjalo, uqeqesho lwesifuba aluziqeqeshi ngokwaneleyo ezinye iindawo ezimbini ze-deltoid, yiyo loo nto kungcono ukubandakanya ezinye iziqhelo ezongezelelweyo eziqeqesha i-delt yakho yangaphandle neyangasemva ngaxeshanye.
Ukuba ufuna ukuphuhlisa zonke iindawo ezintathu ze-deltoids yakho, kufuneka ugxile kwimithambo yamagxa efana nale:
•Ukuphakamisa i-Dumbbell side delt
•Ukuphakamisa i-delt ngasemva kwe-Dumbbell
•Imiqolo yeBarbell
•Imiqolo yeDumbbell
•Iphephandaba lezomkhosi
•I-bench press ethe tyaba
•Cinezela ibhentshi
Isishwankathelo: Amagxa enziwe ngamanqaku ngaphambili, emacaleni nangasemva, kubalulekile ukuba ufake imithambo eqeqesha onke amanqaku amathathu kwinkqubo yakho ukuze ujongeke ngendlela elungeleleneyo nelinganayo.
Iqela leMisipha #5: Imilenze
Inxalenye ephezulu yemilenze yenziwe ngamaqela amaninzi amakhulu emisipha:
• Ii-quadriceps
• Imisipha yemisipha
• Ama-glutes
Nangona ithole likwayinxalenye yomlenze ngokwesakhiwo somzimba, lichazwa ngokwahlukeneyo ngenxa yeendlela ezahlukeneyo zoqeqesho. Iqela ngalinye lezi zihlunu kufuneka liqeqeshwe ngcono ngemithambo eyahlukeneyo.
IiQuads
Ii-quadriceps yiseti yezihlunu ezine ezinkulu ngaphambili kwemilenze yakho:
• I-vastus lateralis
• I-vastus medialis
• I-vastus intermedius
• I-rectus femoris
Ii-quadriceps zisebenza kunye ukwandisa amadolo kunye nokugoba izinqe.
Ngoko ke, ukuzilolonga nge-quadriceps kususa izinqe ukusuka kwindawo ende ukuya kwindawo egobileyo (ukugoba amalungu) kunye nokuzisa amadolo ukusuka kwindawo ende ukuya kwindawo ende (ukulungisa amalungu).
Xa ii-quadriceps ziphuhliswe kakuhle, zenza umbindi womlenze.
Njengoko uza kubona, ezona ziqhelo ze-quad ezilungileyo onokuzenza ikakhulu zii-combo exercises kwaye uninzi lwazo lubandakanya ukusebenzisa ii-free weights.
Ukuba ufuna ukwandisa ii-quads zakho, kufuneka ugxile kwizinto ezinje:
•Ukuqubha umqolo ngeBarbell
•I-squat engaphambili ye-Barbell
•I-Dumbbell lunge
•Ucinezelo lwemilenze
•I-squat yaseBulgaria ehlukeneyo
IiHamstrings
Imisipha ye-hamstrings liqela lemisipha emithathu ngasemva kwemilenze yakho:
• I-Semitendinosus
• I-Semimembranosus
• Iibhiceps femoris
Imisipha ye-hamstrings isebenza kunye ukugoba amadolo njengoko wenzayo kwi-hamstring curls, kunye nokwandisa imisipha ye-hip kwimithambo efana ne-hip thrust kunye ne-deadlift.I-biceps femoris nayo yahlulwe yaba "ngamachaphaza" amabini okanye amacandelo, njenge-biceps engalweni yakho.Ngokungafaniyo ne-biceps, nangona kunjalo, i-hamstrings idla ngokuba yenye yezona zihlunu zingakhathalelwanga kakhulu kumzimba ongezantsi.
Ii-quads zifumana ingqalelo enkulu kuba zikhulu kwaye zibonakala ngakumbi, nto leyo enokubangela ukungalingani kwemisipha phakathi komphambili nomva wethanga okungabonakali nje kuphela kodwa kwandisa umngcipheko wokwenzakala.
Abantu abaninzi banengcamango engalunganga yokuba ii-squats azizo zonke ii-hamstrings ezifunekayo. Nangona ii-squats zibandakanya ii-hamstrings, ii-quads zenza uninzi lomsebenzi. Oku kuyinyani ngakumbi kuhlobo lwee-squats ohlala uzibona ejimini.
Ukuba ufuna ukukhulisa iihamstrings zakho ngokupheleleyo, kufuneka ugxile kwimithambo efana nale:
•Ukuphakamisa i-Barbell deadlift
•I-Sumo deadlift
•Ukuphakamisa iideadlift zaseRomania
•Umatshini wokugoba i-Hamstring
•Molo ekuseni kakhulu
•Umatshini wokuphakamisa i-glute-ham
IiGlutes
Izihlunu zegluteus, okanye "iglutes," zenziwe zihlunu ezintathu ezenza isinqe sakho:
• I-gluteus maximus
• I-gluteus minimus
• I-gluteus medius
Iiglutes zidlala indima ebalulekileyo ekuzinziseni umzimba wakho kwimidlalo eyahlukeneyo nasekuveliseni amandla kwimithambo efana nee-deadlifts kunye nee-squats.
Kodwa ngoku, ukuba uqeqesha umzimba wakho ongezantsi ngokufanelekileyo, akufuneki wenze umsebenzi owongezelelekileyo kwimisipha yamadolo kuba iza kusebenza kunye kuqeqesho lomzimba ongezantsi.
Ukuba ufuna ukwandisa iiglutes zakho, kufuneka ugxile kwizinto ezifana nezi:
•Ukuphakamisa i-Barbell deadlift
•I-Sumo deadlift
•Ukuphakamisa iideadlift zaseRomania
•Isiphakamisi seglute/Isihluzi seglute
•I-Barbell Hip Press
•Ii-squats zeBarbell
Isishwankathelo: Inxalenye ephezulu yomlenze yenziwe ngama-quadriceps, ii-hamstrings, kunye ne-glutes, kwaye kuya kufuneka udibanise imithambo esebenza la maqela emisipha kwinkqubo yakho ukuze uqinise amandla kunye nobukhulu bomlenze.
Iqela leMisipha #6: Amathole
Amathole enziwe ngezihlunu ezimbini ezinamandla:
• I-gastrocnemius
• I-soleus
Ithole lenziwe ngezihlunu ze-gastrocnemius kunye neze-soleus, zombini ezi kufuneka uziqeqeshe ngokuzilolonga kwethole elimiyo nelihleli phantsi.
Akukho zindlela ezininzi zokuzilolonga zethole onokuzenza, kodwa nazi ezo ukuba ufuna ukugxila kuzo:
• Umatshini wokuphakamisa ithole elimileyo
• Ukuphakamisa ithole le-barbell emiyo
• Umatshini wokuphakamisa ithole ohleli phantsi
•Umatshini wokukhulisa ithole leedonki
•Ukuphakamisa ithole elinobunzima bomlenze omnye
Ixesha lokuthumela: Novemba-10-2022