Zamkatimu
Momwe mungapangire ma quads: Mapulogalamu 5 olimbitsa thupi
Ma quads amphamvu, otukuka, osema amatha kutsimikizira kuti mwapambana mpikisano wolimbitsa thupi pokupangitsani kuti mukhale osiyana ndi anthu. Pangani ma quads omwe mumawalakalaka nthawi zonse ndi masewera olimbitsa thupi otsatirawa!
Sinthani ma puny quads anu kukhala mizati yamphamvu!
Ma quads amphamvu, otukuka, osema amatha kutsimikizira kuti mwapambana mpikisano wolimbitsa thupi pokupangitsani kuti mukhale osiyana ndi anthu. Amasiyanitsa thupi logwirizana, lofanana, lokongola kuchokera ku thupi looneka ngati apulo lolemera pamwamba ndi miyendo yopyapyala.
Zoonadi, sitingakhale ndi ma quads monga akatswiri omanga thupi, koma tikhoza kupanga minofu yayikulu, yamphamvu, yofanana komanso yodziwika bwino yomwe ingasangalatse.
Osataya nthawi tsopano kuti musanong'oneze bondo mtsogolo kuti simunaphunzitse ma quads anu mokwanira kapena kukhala ndi nthawi yochepa pa iwo. Simudziwa kuti ndi othamanga angati omwe akukwera mu mathalauza awo mu masewera olimbitsa thupi m'chilimwe, kuti abise zotsatira za kupirira kosakwanira ndi chilango pamene akupopa quadriceps yawo.
Ma quads amawerengera kuchuluka kwa minofu m'thupi lathu. Maphunziro awo ndi ovuta kwambiri ndipo amatenga nthawi yambiri ndi khama kuti apange osachepera magalamu ochepa a minofu. Kupopa kwa ntchafu kwa quadriceps kumakupatsani mwayi wokulitsa thupi lanu lonse chifukwa cha kuchuluka kwachilengedwe kwa mahomoni okula ndi testosterone.
Pochita, titi, squats, thupi limagwiritsa ntchito minofu yambiri kuti ikweze kulemera kwake - quadriceps, hamstrings, back, trapezius muscle, mapewa, ndi onse amakhudzidwa ndi kusuntha ndi / kapena kulinganiza kulemera panthawi yokweza. Izi zikutanthauza kukula kwa minofu m'thupi lonse, zomwe zimapangitsa kuti pakhale mawonekedwe amphamvu.
Muyenera kudzifunsa nokha funso: Kodi ndikufunika izi?
Kutengera pang'ono
Quadriceps ndi gulu lalikulu la minofu lomwe lili ndi mitu inayi kutsogolo kwa ntchafu. Tiyeni tiwone mwachangu mitu iyi ndi ntchito zake.
Rectus femoris minofu
Zimayambira ku ilium, zimakhala pakati pa ntchafu, zomwe zimaphimba mitu itatu yotsalayo.
Kunja (ofananira nawo) minofu yotakata ya ntchafu
Zimayambira pa ntchafu, zimayenda pambali (mbali yakunja) ya ntchafu, ndikumangirira ku kneecap.
Minofu yapakati yapakati ya femoris
Zimayambiranso kuchokera ku ntchafu, zimayendetsa mbali yapakati (gawo lamkati) la ntchafu ndikumangirira patella. Minofu iyi imayang'anira mawonekedwe a dontho la ntchafu.
Pakatikati yotakata minofu ya ntchafu
Minofu iyi imakhala pakati pa lateral ndi medial kutsogolo kwa femur ndikumangirira patella.
Mitu yonse inayi ya quadriceps ili ndi udindo wowonjezera mawondo. Kuphatikiza apo, rectus femoris imasinthanso ntchafu chifukwa cha malo ake.
Kupopa ma quads amphamvu!
Tsopano popeza mukudziwa za ma anatomy ndi njira zoyendetsera, tiyeni tiwone momwe tingapangire ziboliboli zamphamvu za quads. Mayendedwe ndi masewera olimbitsa thupi omwe amaperekedwa adapangidwa kuti azikulitsa luso lanu nthawi iliyonse mukapita kokachita masewera olimbitsa thupi. Kumbukirani kuti nthawi zonse muzigwiritsa ntchito njira yoyenera komanso osakweza kulemera kwambiri kuti musawononge chitetezo chanu.
Mapewa a Barbell Squats
Ma squats okhala ndi barbell pamapewa (omwe amatchedwa kholo-woyambitsa zolimbitsa thupi zonse za minofu ya miyendo) ndiye masewera olimbitsa thupi kwambiri pakupanga ma quads ochititsa chidwi.
Imani pansi pa bar mu squat rack ndikuyika bar pamalo abwino pamtunda wa msana wanu pamtunda wa trapezius. Gwirani kapamwamba ndi manja onse awiri kuti mukhale bata. Tsopano tulukani muchoyikapo ndikuyika mapazi anu m'lifupi m'lifupi kapena mokulirapo pang'ono.
Chofunika kwambiri: pindani mawondo anu musanayambe masewera olimbitsa thupi. Osapinda m'chiuno kapena msana, kapena mutha kupinda kwambiri kutsogolo. Chepetsani kulemera kwake mpaka minyewa ikhudza minofu ya ng'ombe kapena mpaka mutayenda bwino (BP). Kwezani katunduyo pogwiritsa ntchito chiuno choyamba kenako mawondo anu. Musawongole miyendo yanu kwathunthu pamwamba.
Mtundu wa zoyenda ndi munthu payekha. Kugwiritsa ntchito kusuntha kulikonse ndi njira yabwino yochitira masewera olimbitsa thupi, koma ma squats amatha kuyambitsa mavuto ndi ululu wa mawondo ndi kupsinjika kwa msana.
Potsatira lamulo loyesedwa ndi loyesedwa, squat mpaka malire omasuka, kenaka bwererani kumalo oyambira. Osadumphadumpha ndikuchita ntchitoyi mozama. Ma squats ndi masewera ovuta kwambiri, koma zotsatira zake ndizofunika.
Kuti mutenge minofu yanu yamkati mowonjezereka (vastus medialis), yesani squats ndi miyendo yanu yotambasula pang'ono, ndi zala zanu zikulozera kunja.
Barbell Chest Squat
Kuti muchite squat ndi barbell pachifuwa chanu, imani kuti barbell ikhale patsogolo panu, ndikuyiyika pambali pa lamba wanu pamapewa. Dulani manja anu ndikutseka mipiringidzo m'mbali. Mutu wanu ukhale wowongoka ndipo mapewa anu akhale ofanana ndi pansi. Chotsani barbell, tulukani pachoyikapo, ndipo ikani mapazi anu motalikirana ndi mapewa.
Chitani izi ngati mukuchita squat ndi barbell pamapewa anu. Mudzapeza kuti mukhoza kusunga msana wanu mowongoka pang'ono. Ma squats pachifuwa amapanga ma quads abwinoko pang'ono kuposa ma squats achikhalidwe, omwe amafunikira chiuno cholimba.
Ngati ndinu watsopano pachifuwa cha squat ndipo mukusowa kukhazikika kwina, zichitireni kwa kanthawi pa makina a Smith mpaka mutakhala omasuka ndi kulemera kwake.
Ngati ndinu wamtali ndipo mumatsamira kutsogolo kwambiri kapena zidendene zanu zachoka pansi, yesani kuyika ma kilogalamu awiri kapena anayi ndi theka a mbale zolemera pansi pa chidendene chilichonse kuti mukhale bata. Njirayi ingagwiritsidwe ntchito pa ma squats onse.
Kuthyolako Machine Squats
Kupanga gawo lakunja (minofu yofananira) ya quadriceps, palibe chabwino kuposa squats mu makina opangira mbedza. Ndi zolimbitsa zolemetsa, imani bwino pansi pa mapepala a makina, ndi mapazi anu motalikirana ndi mapewa m'lifupi pakati pa phazi la phazi. M'munsi mpaka mufikire kusuntha konse, kenako bwererani kumalo oyambira.
Onetsetsani kuti musafulumire kwambiri pakuyenda pansi, chifukwa izi zidzakuvutitsani kwambiri maondo anu. Chitani masewera olimbitsa thupi pafupipafupi. Apanso, monga momwe zimakhalira ndi masewera olimbitsa thupi, musawongole mawondo anu pamwamba.
Malo ena ochitira masewera olimbitsa thupi alibe mphunzitsi uyu, koma musataye mtima, chifukwa nthawi zonse pali njira yotulukira. Ingogwirani barbell yolemetsa ndikuigwira kumbuyo kwa ana a ng'ombe anu (ofanana ndi kufa, kokha ndi zolemera kumbuyo kwa matako).
Wongolani msana wanu, mutu wanu ukhale wowongoka, ndikuyamba kukweza ndi minofu ya miyendo yanu mpaka mutayima molunjika. Popanda kuwongola miyendo yanu njira yonse, tsitsani kulemera kwake kumalo ake oyambirira, koma osakhudza pansi.
Zochita izi zimafuna kutsatira mosamalitsa njira ndipo zitha kuchitidwa ndi kulemera kwapakatikati komwe mutha kukweza mosavuta.
Makina osindikizira mwendo
Njira ina yabwino yopangira minofu ya miyendo yanu ndi makina osindikizira a 45-degree. Ubwino wa simulator iyi ndikuti sichimadzaza dera la lumbar ndipo imayang'ana kwambiri m'chiuno.
Khalani pamakina ndikuwonetsetsa kuti mpando ukukankhidwira mmbuyo mokwanira kuti mukwaniritse zoyenda zake zonse. Ikani mapazi anu pakati pa slab m'lifupi la mapewa. Kwezani katunduyo popanda kugwada mokwanira ndikutulutsa zingwe zotetezera.
Tsitsani chitofucho momwe mungathere, ndikuwongolera mayendedwe anu nthawi zonse, ndikuchibwezeretsanso pamalo pomwe chinali. Yesetsani kuti musamabwerezenso theka kapena pang'ono - mukudzipusitsa komanso osakulitsa minofu.
Ngati makina osindikizira mwendo m'masewera anu ochitira masewera olimbitsa thupi amakhala otanganidwa nthawi zonse kapena kulibe, mutha kusankha njira ina. Malo ambiri ochitira masewera olimbitsa thupi ali ndi makina owonjezera a gulu ili la minofu, kuphatikiza zolemera zosankhidwa ndi Hammer Strength multifunction makina.
Kutambasula mwendo
Kuti pakhale kudzipatula kwabwino kwa quadriceps hamstrings, makina owonjezera ndioyenera. Khalani pa simulator, ikani miyendo yanu kumbuyo kwa phewa lake logwira ntchito ndikutsamira msana wanu motsutsana ndi khushoni yothandizira. Sinthani mtsamiro wa ng'ombe kuti ugwirizane ndendende ndi ngodya ya 90-degree ya phazi ndi akakolo.
Pamayendedwe apakatikati, kwezani kulemera kwake ndipo nthawi yomweyo sungani minofu pamalo apamwamba, kenaka mubwerere kumalo oyambira. Yesetsani kuti musasunge kulemera kwanu pamwamba, chifukwa izi zidzakupangitsani kupanikizika kwambiri pa mawondo anu, makamaka pa tendon ya patella.
Kuti muwonjezere kumtunda kwa quadriceps pang'ono, yesani kuwonjezeraku. Chitani masewera olimbitsa thupi monga pamwambapa, koma nthawi ino pendekerani kumtunda kwa thupi lanu kuti pamwamba pakona pakati pa torso ndi miyendo ndi madigiri 90 kapena kuchepera. Mudzafunika kuti muchepetse kulemera pang'ono, koma zotsatira zake zidzaposa zomwe mukuyembekezera!
m'mapapo
Mapapu ndi masewera olimbitsa thupi kwambiri popanga ma quads anu. Chifukwa cha iwo, minofu imawoneka bwino yozungulira komanso toned. Ngakhale kuti ambiri amanena kuti mapapo amagwirizanitsa minofu yonse ya ntchafu ndikukula minofu ndi glutes mofanana, m'nkhaniyi tikambirana za momwe mapapo angagwiritsire ntchito kuphunzitsa quads.
Ikani zotchingira zopepuka pamapewa anu, ngati mukuchita squats ndi barbell kumbuyo kwa mapewa anu. Tulukani pa squat rack ndikuyika mwendo umodzi patsogolo panu. Pindani mwendo wanu wina kuti bondo lanu likhale masentimita angapo kuchokera pansi.
Osagwira pansi ndi bondo. Onetsetsani kuti bondo lanu silikupitirira zala zanu, mwinamwake tengani sitepe yotakata. Mwendo wina udzakhala kumbuyo nthawi zonse. Mukagwada pansi, bwererani pamalo oyambira oongoka ndikuyika mwendo womwe mudawunjika nawo mbali inayo. Bwerezani zolimbitsa thupi, kusintha miyendo - izi zidzawerengedwa ngati kubwereza kamodzi.
Njira ina yabwino yopangira ma barbell mapapo ndi Smith makina mapapu. Ingogwedezani ndi mwendo umodzi ndikuchita ma reps onse pamalo omwewo. Simukuyenera kuyika phazi lanu pambuyo pa rep iliyonse, chitani zonse zobwereza mwendo umodzi poyamba, kenaka sinthani malo ndikubwereza.
Zochita zolimbitsa thupi zomwe amakonda kwambiri othamanga ambiri ndikuyenda m'mapapo. Zimachitikira m’mbali yaikulu ya holoyo; onetsetsani kuti muli ndi malo owoneka bwino a 10 metres.
Chofunika kwambiri cha mapapu oyenda ndi chophweka - mumagwedeza, kenaka ikani mwendo wanu wina kutsogolo ndikuyambanso ndi mwendo uwu. Ndiko kuti, muzochita izi mukupita patsogolo nthawi zonse.