Othamanga ambiri amagwa chifukwa chochita masewera okhaokha. Osabwereza zolakwa zawo, musataye kupita patsogolo kwanu chifukwa cha chikondi chamagulu amodzi. Sewerani masewerawa ndi zolimbitsa thupi zoyambira!

Author: Todd Boomgardner

Njira yophunzitsira ndi mndandanda wa zosankha. Mumasankha zolinga zomwe mukufuna kukwaniritsa ndikuzindikira zomwe mukufunikira kuti mukwaniritse. Kenako mwaganiza zopatula nthawi ndi mphamvu zanu kuti mukwaniritse zolingazi. Ndi zophweka, sichoncho?

M'malo mwake, pali zisankho zina zomwe zimakhudza kwambiri maphunziro, koma sitiwapatsa ngakhale pang'ono chabe. Chimodzi mwazinthu zofunika kwambiri ndikutanthauzira lingaliro lomwe tikhala nalo m'thupi la munthu. Kodi ndi gulu la magawo odziyimira pawokha otchedwa "magulu aminofu" omwe amayenera kulekanitsidwa ndikupangidwa imodzi imodzi? Kapena ndi dongosolo limodzi lomwe likufunika kuphunzitsidwa ndi kulimbikitsidwa ndi zolimbikitsa kwambiri komanso zapadziko lonse lapansi?

Kunena zowona, simuyenera kuyankha funsoli. Ndikupereka dzanja langa kuti ndidule kuti kuyang'ana mwachangu pulogalamu yophunzitsira komanso momwe mumathera nthawi yochitira masewera olimbitsa thupi ndikokwanira kuti ndidziwe bwino momwe mumaonera nkhaniyo. Ngati mlungu ndi mlungu, kwa maola ambiri, mumadutsa m'nkhalango yochita masewera olimbitsa thupi ambiri ndikuyesera kulimbikitsa gulu lililonse la minofu kuchokera kumbali zonse zotheka, ndiye kuti ndinu wothandizira mayendedwe akutali. Ndipo ndili pano kuti ndikuuzeni kuti ndi nthawi yoti musinthe njira yanu ndikuigwiritsa ntchito mwachangu momwe mungathere.

Ndikudziwa zomwe mukuganiza: "Koma Todd, ndikufuna kukweza manja anga. Chifukwa chake, ndimaphunzitsa ma biceps ndi ma triceps. Ndipo undisiye ndekha”. Lingaliro limeneli limasokoneza mmene thupi la munthu limayendera, mmene limakulira, ndiponso mmene limagwirira ntchito. Ngati mukufuna minofu yambiri, minofu yamphamvu, ndipo mukufuna kukhala ndi thupi lothamanga kwambiri, masewera olimbitsa thupi ndi njira zabwino kwambiri zomwe zilipo. Ichi ndichifukwa chake pafupifupi aliyense wa inu ayenera kutumiza zodzipatula kugahena.

Hypertrophy ndi mayendedwe olumikizana limodzi

Kupsinjika kwamakina, kuchuluka kwa masewera olimbitsa thupi ndi ma calories kumapangitsa kuti minofu ikule. Uwu ndi kufotokozera kosavuta, koma ndimakonda kuposa mafotokozedwe ena ambiri chifukwa ndi omveka bwino komanso osavuta kugwiritsa ntchito.

Ngati mumanga minofu molingana ndi ndondomeko yomwe ikufunsidwa, zikuwonekeratu kuti chiwerengero chachikulu cha minofu chimakhudzidwa ndi masewera olimbitsa thupi omwe amachititsa kuti pakhale kupanikizika kwambiri (minofu). Ganizirani kuchuluka kwa mafupa ndi minofu yomwe imakhudzidwa ndi squats, deadlifts, presses, ndi mizere. Palibe chauzimu mumayendedwe awa. Inde, ndizovuta, zovuta, koma zikachita bwino, zimapanga katundu wotere pa minofu yomwe palibe masewera olimbitsa thupi omwe angafanane.

Izi ndizoonanso pokhudzana ndi kuchuluka kwa katundu. Pofuna kulimbikitsa kukula kwa minofu, yomwe imaperekedwa ndi kayendetsedwe kazinthu zolemetsa, zidzatengera kuchuluka kosatheka kwa masewera olimbitsa thupi amodzi.

Popanda kupatulapo, mayendedwe onse apawiri ndi njira yabwino kwambiri yogwiritsira ntchito nthawi yamtengo wapatali yochitira masewera olimbitsa thupi.

Mphamvu ndi masewera olimbitsa thupi amodzi

Ngakhale kuti mphamvu nthawi zambiri imaimiridwa ndi biceps, zizindikiro za mphamvu zimatsimikiziridwa osati ndi minofu, koma ndi mitsempha. Minofu ya minofu imatha kupirira kupsinjika pamene dongosolo lapakati la mitsempha ndi machitidwe ake owonetserako amauza minofu kuti ipange kupsinjika maganizo. Kuti muphunzitse ubongo wanu ndi malo opangira ma motor system, mumafunikira zolimbikitsa zamphamvu zomwe zimafunikira kuyankha mwachangu. Koma izi ndizosavuta kuposa sayansi ya nyukiliya. Zomwe muyenera kuchita ndikunyamula katundu wolemera mwachangu.

Zolemetsa zolemetsa sizigwirizana ndi zochitika zapadera. Ndikukhulupirira kuti mutha kunyamula zolemetsa zomwe zingapangitse kukweza ma biceps kukhala kovuta kwambiri, koma sikungakhale kovuta kwenikweni pamanjenje.

Ma biceps curls amatha kulimbikitsa kukula kwa minofu yakomweko ndikuwonjezera kukana kwa minofu kupsinjika, koma malingaliro omwe ubongo umalandira sikhala alamu yadzidzidzi yomwe imafuula "samalani!" Choncho, simudzalandira chikoka popanda zomwe sizingatheke kukulitsa mphamvu zenizeni za magulu onse a minofu.

Athleticism ndi masewera olimbitsa thupi amodzi

Ziwalo za thupi sizidzilekanitsa. Minofu iliyonse, cholumikizira, tendon, ndi fupa ndi gawo la dongosolo, lomwe limapanga dongosolo lalikulu kwambiri. Chifukwa chokha chomwe timachitcha kuti biceps, kapena hamstrings, magalimoto odziyimira pawokha ndi chifukwa cha chidwi cha Agiriki akale omwe adazindikira zomanga izi pakuphwanya mtembo.

Ndikokwanira kuyang'ana thupi la munthu ngati dongosolo logwirizana komanso lapadziko lonse lapansi, osati ngati mayunitsi odzipatula okha mu ma atlas a anatomy, ndipo zikuwonekeratu kuti minofu ndi ziwalo sizigwira ntchito zokha. Timasuntha pogwiritsa ntchito dongosolo lovuta la articular lomwe limachokera kumutu mpaka kumapazi. Ndipo malinga ngati zipangizo zopangira monga makina odzigudubuza sizimalekanitsa mgwirizano, kayendetsedwe kachilengedwe kadzafunika kuphatikizidwa kwa ziwalo zambiri m'thupi lonse.

Kusuntha kwamagulu amodzi nthawi zambiri kumachitika atakhala kapena atagona, ndipo kusunthaku kumachitika munjira imodzi motsatira njira yosavuta kwambiri, yomwe sikuwoneka muzochita zolimbitsa thupi za tsiku ndi tsiku. Pamasewera, timayendanso momasuka mumlengalenga popanda zokhazikika zakunja monga mabenchi, mipando kapena makina a nautilus.

Ganizirani izi ndikudzifunsa zomwe zili zomveka - squats kapena kuwonjezera mwendo? Inu mukudziwa yankho.

Kukweza zolemera sikungasinthidwe ndi chilichonse

Ngati ndinu omanga thupi opikisana ndipo mukufunadi chiwongolero chapamwamba cha bicep kuti mugwire ntchito yomwe ikubwera, masewera olimbitsa thupi amodzi okhawo adzakhala othandiza. Koma kwa ambiri aife, ndi zosafunikira.

Sindingathe kulankhulana ndi wothamanga aliyense, koma anthu ambiri amasankha masewera olimbitsa thupi amodzi chifukwa:

1. Amaganiza kuti kukanikiza kapena kupindika kumatha kukhala m'malo mwa masewera olimbitsa thupi ophatikizana ambiri; kapena
   
2. Amafuna kupanga gulu linalake la minofu kapena kulimbitsa minofu yotsalira kuti apititse patsogolo mphamvu zolimbitsa thupi.

Chitsanzo cha omalizawa chingakhale anthu omwe amakhulupirira kuti zowonjezera mwendo wa makina zidzawathandiza ndi squats, kapena kuti adzatha kulimbitsa kwambiri pambuyo pochita biceps awo mwachindunji. Komabe, chowonadi ndi chakuti kungowonjezera kuchuluka kwa masewera olimbitsa thupi ndi njira yabwino kwambiri yochitira izi.

Ndikudziwa kuchokera muzochitika zanga kuti pafupifupi othamanga onse adakula ndikukhala amphamvu pamene adasiya masewera olimbitsa thupi amodzi kuti achite masewera olimbitsa thupi. Thupi lanu silisamala za biceps, triceps, kapena quads. Zimangoyesa mphamvu ya kupsinjika maganizo ndikugwirizanitsa ndi kupsinjika maganizo, choncho, masewera osankhidwa bwino a pawiri omwe ali ndi katundu wambiri ali oyenerera kuti apititse patsogolo kukula kwa minofu.

Ndipo kuti muthe kukwaniritsa cholinga chomwe mumachikonda mwachangu, ndikulembani masewera olimbitsa thupi omwe ndimakonda kwambiri m'malo mwa masewera olimbitsa thupi ophatikiza limodzi.

M'malo mwa ma curls a biceps - zokoka

Zambiri zamakoka zimayika katundu pa biceps, koma zokoka ndizothandiza kwambiri komanso zamphamvu pazosankha zonse zokoka. Zokoka zimapanga mikono yayikulu komanso kumbuyo kolimba nthawi imodzi, ndiye njira yabwino komanso yopambana.

M'malo mofalitsa zida ku deltas - makina osindikizira

Makina osindikizira a benchi ndi osindikizira apamwamba amagunda minofu ya deltoid. Pambuyo pa makina osindikizira ankhondo kapena osindikizira benchi, musathamangire kupita kuntchito yamtundu wa deltoid, koma onjezani njira zingapo zosindikizira za benchi ndikupatseni deltas katundu wolemera.

M'malo mwa ma curls a mwendo - Romanian deadlift

Kukweza katundu wolemera ndi kupanga thupi lothamanga kumafuna minofu yamphamvu yam'mbuyo. PCT imaphunzitsa nyundo kuti zikhale zazikulu komanso zamphamvu pamene zikuyimirira, zomwe zimagwira ntchito kwambiri pamasewera ndi moyo wa tsiku ndi tsiku kusiyana ndi kugwada mawondo mutakhala kapena mutagona.

M'malo mowonjezera miyendo, squats kutsogolo

Ma squats ndi mfumu ya masewera olimbitsa thupi apansi. Anyamata ambiri amathera zaka zambiri akukwaniritsa luso lawo lakuthwanima koma amakhalabe pafupi kuchita bwino ponyalanyaza squat yakutsogolo.

Mukachita bwino, squat yakutsogolo ndikuyenda kotetezeka komwe kumapanga mphamvu yayikulu, yomwe imakhala yothandiza kwambiri kuposa kukulitsa mwendo wopanda malire pamakina.

Ndondomeko yoyeseza zolimbitsa thupi

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