Amaqembu Ayisi-6 Ayinhloko Emisipha
Iqembu Lemisipha Elikhulu #1: Isifuba
Iqembu Lemisipha Elikhulu #2: Emuva
Iqembu Lemisipha Elikhulu #3: Izingalo
Iqembu Lemisipha Elikhulu #4: Amahlombe
Iqembu Lemisipha Elikhulu #5: Imilenze
Iqembu Lemisipha Elikhulu #6: Amathole
"Iqembu lemisipha" yilokho kanye elikuzwakalayo—iqembu lemisipha eseduze nomzimba wakho eqhuba ukunyakaza okufanayo.
Uma uziqeqesha, amaqembu ayisithupha emisipha okufanele uwaqaphele yile:
1. Isifuba
2. Emuva
3. Izingalo
4. Amahlombe
5. Imilenze
6. Amathole
Ukuhlukanisa imisipha ngezigaba zomzimba kusisiza ukuhlela nokuhlela kangcono izinhlelo zethu zokuqeqesha.
Isibonelo, uma ufuna ukuqinisa umzimba wakho ongaphezulu, kufanele ugxile kakhulu ohlelweni lokuzivocavoca umzimba wonke noma inqubo yokuphakamisa izinsimbi.
Ukuqeqesha kabili noma kathathu ngesonto kuyindlela enhle, kodwa uma wandisa imvamisa, uzoziqeqesha ngokweqile ngokushesha futhi ulimele, ngakho-ke ukuqeqesha njalo kuwumkhuba omuhle.
Ngakolunye uhlangothi, abantu abaningi bagxila kakhulu emisipheni ngayinye njenge-biceps. Kodwa empeleni, ukuzivocavoca ngakunye kwenziwa ngamaqembu emisipha ndawonye, ukukhula okulinganiselayo kwamandla nobukhulu beqembu lemisipha kufanele kube yincazelo yokuqeqeshwa.
Kunalokho, ngokuqeqesha amaqembu ayisithupha amakhulu emisipha okukhulunywe ngawo ngenhla, umzimba olinganiselayo, onempilo, nojabulisayo ungatholakala. Ngokuqeqesha la maqembu ayisithupha amakhulu emisipha, amaqembu amancane emisipha ahlobene nawo angathuthukiswa kahle. Kodwa-ke, ukuthola ukuthi ungawaqeqesha kanjani ohlelweni lwakho lokuqeqesha akulula, kufanele uhlanganise inaliti bese ufaka intambo eqenjini ngalinye lemisipha ukuze ugcine ukulinganisela kokukhula kwemisipha namandla ukuze ugweme ukungalingani kwemisipha noma ukulimala.
Iqembu Lemisipha Elikhulu #1: Isifuba
Umsipha oyinhloko wesifuba yi-pectoralis major, noma i-"pec" major. Umsebenzi oyinhloko ukusiza ingalo engenhla emzimbeni wonke. Ngokungafani neminye imisipha eminingi, nokho, imicu yemisipha ye-pectoral ayiqondile yonke ohlangothini olufanayo.
I-pec major inamaphuzu amaningi noma izindawo lapho imicu yemisipha inamathela khona ohlakeni lwamathambo.
Kukhona iphuzu le-sternocostal, elinamathisela i-sternum kanye ne-ribcage engalweni yakho engenhla, kanye nephuzu le-clavicular, elinamathisela i-collarbone yakho engalweni yakho engenhla.
Kungani lokhu kubalulekile?
Ukuzivocavoca okuhilela ukusunduza izingalo phambi kwesifuba, njengokucindezela kwe-flat and decline bench, kugcizelela iphuzu elikhulu le-sternocostal lama-pecs.
Ukuzivocavoca okuhilela ukuhambisa izingalo phezulu nakude nesifuba, njengokuncika kanye nokucindezela ibhentshi elibuyela emuva, kugcizelela iphuzu elincane le-clavicular.
Ngakho-ke, uma ufuna ukuthuthukisa isifuba esigcwele, esilinganiselwe, nesichazwe kahle, ufuna ukugxila ekuzilolongeni kwesifuba okufana nalokhu:
•Umshini wokucindezela webhentshi le-barbell eliyisicaba
•I-bench press ye-barbell ethambekele
•Umshini wokucindezela webhentshi we-dumbbell oyisicaba
•Cindezela i-dumbbell bench press
•Ukucindezela kwebhentshi okubamba eduze
•Ukucindezela kwebhentshi lokubamba okuphambene
•Ama-dips
Isifinyezo: Imisipha yesifuba yakhiwe yizingxenye ezimbili, noma “amaphuzu”—iphuzu le-sternocostal kanye nele-clavicular, futhi kufanele usebenzise izivivinyo eziqondisa womabili amaphuzu ukuze kwandiswe ukukhula kwemisipha.
Iqembu Lemisipha #2: Emuva
Imisipha emine eyakha ingxenye enkulu yomhlane, futhi esifuna ukugxila ekuyithuthukiseni, yile:
• I-Trapezius
Izingibe zakho zixhuma umgogodla wakho namahlombe akho.
• Ama-Rhomboid
Ama-rhomboid aqinisa amahlombe akho ngokuwaxhumanisa nomgogodla wakho.
• I-Latissimus dorsi
Ama-lat anamathisela ingalo yakho engenhla emhlane wakho ukuze akhe isimo esifana nesephiko.
• I-Erector spinae
Ama-spinal erector asebenza ngokuhambisana nomgogodla wakho futhi enza lokho kanye obungakulindela—gcina umgogodla wakho uzinzile futhi uqonde.
Ukwakha umhlane obanzi, ojiyile, ocacile kungenye yezindlela ezinhle kakhulu zokususa umzimba wakho ekubeni “ohloniphekile” uye “ohlukile.”
Uma lokho kuyinjongo yakho, khona-ke ufuna ukugxila ekuzilolongeni emuva okufana nalokhu:
•Ukuphakamisa i-Barbell deadlift
•I-Sumo deadlift
•Ukuphakamisa i-deadlift nge-trap-bar
•I-Lat pulldown
•Umugqa wekhebula ohleli phansi
•Donsela phezulu
•IIsilevu phezulu
•Umugqa we-Dumbbell
•Umugqa wokuvala
Isifinyezo: Umhlane wakho wakhiwe yimisipha emine emikhulu, futhi izivivinyo ezinhle kakhulu zokuziqeqesha zonke zihilela ukudonsa okuvundlile nokuqondile, njenge-barbell deadlift, i-lat pulldown, kanye ne-dumbbell row.
Iqembu Lemisipha #3: Izingalo
Ingalo yakhiwe kakhulu yimisipha emine:
• I-Biceps brachii
• Imisipha ye-brachialis ye-Biceps
• Ama-Triceps
• Izingalo zangaphambili
Ingalo yakhiwe yi-biceps, i-triceps, imisipha yengalo, kanye neminye imisipha emincane embalwa. Kufanele ufake umsebenzi oqondile kuma-biceps nama-triceps, kodwa ngokuvamile awudingi ukusebenza ngqo emahlombe.
Ngakho-ke, uma ufuna ukusebenza nokuqinisa ama-biceps akho, ama-triceps, kanye nezingalo, udinga ukugxila ekuzilolongeni kwezingalo okufana nalokhu:
•Ukugoba kwe-Barbell
•Ukugoba kwe-Dumbbell
•Ukugoba kwe-EZ-bar
•Isichobozi sekhanda
•Ukucindezela kwe-triceps phansi (ngentambo noma isibambo sensimbi)
•Ama-dips
•Ukucindezela kwe-Triceps ngaphezulu (ngekhebula noma i-dumbbell)
•Ukucindezela kwebhentshi okubamba eduze
•Ama-Chinups
•Ama-Pullup
Iqembu Lemisipha #4: Amahlombe
Amahlombe akho akhiwe yimisipha emithathu emikhulu eyaziwa ngokuthi i-deltoids.Amaphuzu amathathu e-deltoid yilawa:
• Iphuzu elingaphambili (ngaphambili)
• Iphuzu eliseceleni (phakathi)
• Iphuzu elingemuva (elingemuva)
Ama-deltoid asetshenziswa kakhulu ukuqinisa amaqembu emisipha eduze kwamahlombe, njenge-pecs, ama-lats, kanye nama-biceps.
I-posterior deltoid isiza ama-lat nama-trap ukuthi alethe izingalo ngemuva kwakho, ama-anterior delts asiza ama-pec ukuthi alethe izingalo phambili, kanti ama-external delts asiza ama-trap, ama-pec, kanye neminye imisipha ezungeze intamo kanye nomhlane ongaphezulu Phakamisa izingalo zakho eceleni.
Ngokushintsha i-engeli yokucindezela noma yokudonsa, ungashintsha izinga lokuqeqeshwa kwe-deltoid uma kuqhathaniswa neminye imisipha. Isibonelo, ukucindezela okuphezulu kuzosebenzisa kakhulu i-lateral deltoid bundle kunesifuba esingaphezulu, kuyilapho umugqa we-barbell uzosebenzisa kakhulu i-backar deltoid bundle kune-lat pulldown.
Kubaluleke kakhulu ukuthuthukisa wonke amaphuzu amathathu alo msipha ngoba uma elinye lawo lisala ngemuva, lizobonakala kakhulu.
Ngokuvamile, ama-delt aseceleni nawangemuva adinga umsebenzi omkhulu ngoba i-deltoid engaphambili iqeqeshwe kahle ngesikhathi sokuzilolonga esifubeni, futhi akekho ophuthelwa usuku lokuqeqeshwa esifubeni.
Kodwa-ke, ukuqeqesha isifuba akuqeqeshi ngokwanele amanye amaphuzu amabili e-deltoid, yingakho kungcono ukufaka ezinye izivivinyo ezengeziwe eziqeqesha ama-delt akho angaphandle nangemuva ngesikhathi esisodwa.
Uma ufuna ukuthuthukisa wonke amaphuzu amathathu e-deltoids yakho, ufuna ukugxila ekuzilolongeni kwamahlombe okufana nalokhu:
•Ukuphakamisa i-Dumbbell side delt
•Ukuphakamisa i-delt yangemuva kwe-Dumbbell
•Imigqa ye-Barbell
•Imigqa ye-Dumbbell
•Abezindaba bezempi
•Umshini wokucindezela webhentshi eliyisicaba
•Ukucindezela kwebhentshi eligobile
Isifinyezo: Amahlombe akhiwe ngamaphuzu ngaphambili, ezinhlangothini nangemuva, kubalulekile ukuthi ufake izivivinyo eziqeqesha wonke amaphuzu amathathu ohlelweni lwakho ukuze ubukeke kahle futhi ngokulinganayo.
Iqembu Lemisipha #5: Imilenze
Ingxenye engenhla yemilenze yakhiwe amaqembu amaningana amakhulu emisipha:
• Ama-quadriceps
• Imisipha yemisipha
• Ama-glutes
Nakuba ithole liyingxenye yomlenze ngokwesakhiwo somzimba, lichazwa ngokwehlukana ngenxa yezindlela ezahlukene zokuqeqesha. Iqembu ngalinye lemisipha lidinga ukuqeqeshwa kangcono ngokuzivocavoca okuhlukile.
AmaQuad
Ama-quadriceps ayiqoqo lemisipha emine emikhulu ngaphambili kwemilenze yakho:
• I-vastus lateralis
• I-vastus medialis
• I-vastus intermedius
• I-rectus femoris
Ama-quadriceps asebenza ndawonye ukuze anwebe amadolo futhi aqinise izinqe.
Ngakho-ke, ukuzivocavoca ngama-quadriceps kuletha izinqe zisuka endaweni ende ziye endaweni egobile (ukugoba amalunga) bese kuletha amadolo zisuka endaweni ende yokugobile ziye endaweni ende (ukuqondisa amalunga).
Uma ama-quadriceps esekhulile kahle, akha umongo womlenze.
Njengoba uzobona, izivivinyo ze-quad ezinhle kakhulu ongayenza ikakhulukazi izivivinyo ze-combo futhi ikakhulukazi zihilela ukusebenzisa izisindo zamahhala.
Uma ufuna ukwandisa ama-quad akho, udinga ukugxila ezintweni ezinjengalezi:
•Ukuquleka emuva kwe-Barbell
•Ukuquleka okungaphambili kwe-Barbell
•I-Dumbbell lunge
•Ukucindezela umlenze
•I-squat ehlukanisiwe yaseBulgaria
Ama-Hamstring
Ama-hamstrings ayiqembu lemisipha emithathu ngemuva kwemilenze yakho:
• I-Semitendinosus
• I-semimembranosus
• Ama-Biceps femoris
Ama-hamstring asebenza ndawonye ukuze aqinise amadolo njengoba wenza ngama-hamstring curls, kanye nokwelula ama-hips ekuzilolongeni okufana nokusunduza i-hip kanye ne-deadlift.I-biceps femoris nayo ihlukaniswe ngamachashazi noma izigaba ezimbili, njenge-biceps engalweni yakho.Ngokungafani nama-biceps, nokho, ama-hamstrings avame ukuba ngomunye wemisipha enganakwa kakhulu emzimbeni ongezansi.
Ama-quad athola ukunakwa okukhulu ngoba makhulu futhi avelele kakhulu, okungadala ukungalingani kwemisipha phakathi kwangaphambili nangemuva kwethanga okungagcini nje ngokubukeka kungavamile kodwa futhi kwandisa ingozi yokulimala.
Abantu abaningi banombono ongalungile wokuthi ama-squats akuzona zonke izimbotshana ezidingwa yizimbotshana. Nakuba ama-squats ehilela izimbotshana, izimbotshana zenza umsebenzi omningi. Lokhu kuyiqiniso ikakhulukazi ngohlobo lwezimbotshana ovame ukuzibona ejimini.
Uma ufuna ukuthuthukisa ama-hamstrings akho kakhulu, ufuna ukugxila ekuzilolongeni okufana nalokhu:
•Ukuphakamisa i-Barbell deadlift
•I-Sumo deadlift
•Ukuphakamisa i-deadlift kwaseRomania
•Umshini wokugoqa i-Hamstring
•Sawubona ekuseni kakhulu
•Umshini wokuphakamisa i-glute-ham
Ama-Glutes
Imisipha ye-gluteus, noma "i-gluteus," yakhiwe yimisipha emithathu eyakha isinqe sakho:
• I-gluteus maximus
• I-gluteus minimus
• I-gluteus medius
Ama-glute adlala indima ebalulekile ekuqiniseni umzimba wakho emidlalweni eyahlukene kanye nasekukhiqizeni amandla ekuzivocavoceni okufana nama-deadlift kanye nama-squats.
Kodwa manje, uma uqeqesha umzimba wakho ongezansi kahle, akudingeki wenze umsebenzi owengeziwe wemisipha yakho yamalunga ngoba izosebenza ndawonye ekuzilolongeni komzimba ongezansi.
Uma ufuna ukwandisa ama-glutes akho, udinga ukugxila ezintweni ezifana nalezi:
•Ukuphakamisa i-Barbell deadlift
•I-Sumo deadlift
•Ukuphakamisa i-deadlift kwaseRomania
•Isiphakamisi se-Glute/I-Glute Isolate
•I-Barbell Hip Press
•Ukugoqa nge-Barbell
Isifinyezo: Ingxenye engenhla yomlenze yakhiwe yi-quadriceps, i-hamstrings, kanye ne-glutes, futhi kuzodingeka ufake izivivinyo ezisebenza la maqembu emisipha ohlelweni lwakho ukuze wandise amandla nosayizi womlenze.
Iqembu Lemisipha #6: Amathole
Amathole akhiwe ngemisipha emibili enamandla:
• I-gastrocnemius
• I-soleus
Ithole lakhiwe yimisipha ye-gastrocnemius kanye neye-soleus, kokubili okudingeka uziqeqeshe ngokuzivocavoca kwethole elimile nelihlezi phansi.
Azikho izinhlobo eziningi zokuzivocavoca zethole eziwusizo ongayenza, kodwa nansi eminye uma ufuna ukugxila kuyo:
• Umshini wokuphakamisa ithole omile
• Ukukhushulwa kwethole le-barbell elimile
• Umshini wokuphakamisa ithole ohleli phansi
•Umshini wokukhulisa ithole lembongolo
•Ukuphakamisa ithole ngesisindo somzimba esisodwa
Isikhathi sokuthunyelwe: Novemba-10-2022