Zamkatimu
Momwe mungapangire mapewa: mapulogalamu anayi ophunzitsira
Mfundo zofooka za othamanga ambiri sizimakwaniritsidwa bwino pambuyo pake, osakhala omasuka bwino pamitu itatu yaminyewa, ndi zina zotero. Musaope, m'nkhaniyi tikuwonetsani momwe mungapangire mapewa otambalala bwino! Zambiri pansipa.
Inu nonse mwamvapo mawu awa: m'malo mwa phewa lolimba, ikani zonse paphewa panu, ndipo nthawi zina zimawoneka kuti dziko lonse lili pamapewa anu. Mbali ya phewa ndi gawo lofunikira kwambiri pakuwonekera kwathupi lathunthu.
Kuchokera pamalingaliro aliwonse, minofu ya trapezius ndiyofunikira osati kokha kuti ikhale yolumikizana komanso yofanana, imathandizanso kukwaniritsa ntchito zambiri, zomwe, palimodzi, zimapereka zotsatira m'magulu ena amthupi. Minofu yamphamvu, yodziwika bwino ya deltoid ndi trapezius imalola kuti thupi liwoneke lolimba komanso logwirizana.
Mapewa otakata amakupangitsani kuwoneka achimuna komanso olimba. Wothamanga aliyense amene akufuna kupanga thupi langwiro ayenera kugwiritsa ntchito mphamvu zake zonse kuti aphunzitse minyewa yolingana ya deltoid ndi trapezius.
Nthawi zambiri, mapewa amawerengedwa kuti ndi gawo lofunikira la mawonekedwe ooneka ngati X. Ngati mungatenge mizere yolingalira kuchokera ku minofu ya deltoid kupita kwa ana ang'ombe, ndiye kuti mungotenga "X" yomwe mumayifuna kwambiri.
Lamba wathunthu wamapewa amatenga gawo lalikulu pamachitidwe ambiri (ngati si onse) pamipikisano yolimbitsa thupi. Minofu ya deltoid iyenera kupangika mofananira mbali zonse, kuti, pamodzi ndi minofu yotukuka ya trapezius, ipatse thupi mawonekedwe athunthu komanso ogwirizana.
Malo ofooka a othamanga ambiri amakhala osatukuka misana ya deltoid, opopa minofu yakutsogolo komanso osapumula bwino pamitu itatu yaminyewa. Musaope, m'nkhaniyi tikuwonetsani momwe mungapangire mapewa otambalala bwino!
Kutengera pang'ono
Ngati tilingalira za minofu ya deltoid movutikira, mwina sizingadziwike kuti ndi mutu uti womwe umayambitsa. Tiyeni tiwone minofu iliyonse padera.
Minyewa yoyipa yamkati. Imayamba kuchokera kolala ndikumata pa humerus. Mutu wamkati wamkati mwa minofu ya deltoid ndi womwe umatsogolera mkono. Amagwira ntchito mwakhama nthawi yosindikiza benchi.
Minofu yapakati ya deltoid. Imayambiranso kuchokera pa kolala ndikumamatira ku humerus. Mutu wapakati wamtundu wa deltoid ndi womwe umagwira mkonowo mozungulira kuchokera mthupi. Ndi chifukwa cha mutuwu kuti thupi lakumtunda limawoneka lotambalala komanso lokula bwino.
Minofu yam'mbuyo yam'mbuyo. Imayamba kuchokera pa scapula ndikuphatika ku humerus. Mutu wakumbuyo kwa minofu ya deltoid ndiomwe umagwira mkonowo kumbuyo ndi kumbuyo. Amagwira ntchito mwakhama panthawi yochita masewera olimbitsa thupi monga kukoka ndi kuwombera.
Minofu ya Trapezius. Minofu ya trapezius ndiyosiyana pang'ono kofananira ndi deltoid. Gulu lowoneka ngati losavuta limagwira ntchito zingapo.
Minofu ya trapezius ndi yayitali, yamtundu wa trapezoidal yomwe imayambira pansi pa chigaza, imathamangira kumtunda kwa msana, ndipo imatha pakati pakumunsi kwa msana. Minofu ya trapezius imakweza (kukweza phewa) masamba amapewa, imabweretsa masamba amapewa pafupi ndi khosi la msana (kubweretsa masamba amapewa palimodzi), ndikutsitsa masamba amapewa.
Timapopa mapewa otakata!
Tsopano popeza mukudziwa za kapangidwe kake ndi kayendedwe kake, tiyeni tiwone momwe tingapangire mapewa otakata. Kusuntha ndi machitidwe omwe adapangidwa adapangidwa kuti azikulitsa magwiridwe anu nthawi zonse mukamapita kumalo ochitira masewera olimbitsa thupi. Kumbukirani kuti nthawi zonse mugwiritse ntchito njira yolondola osakweza zolemera kwambiri kuti musawononge chitetezo chanu.
Bench osindikiza ndi ma dumbbells kuchokera m'mapewa ataimirira
Palibe zolimbitsa thupi zomwe zingagonjetse benchi pophunzitsa mitu yakutsogolo ndi yapakatikati. Gwirani chingwecho mopitilira phewa. Yambani ndi barbell pansi pa chibwano ndi kukanikiza mmwamba osakonzeka mokwanira. Bwererani poyambira. Kusuntha konse kuyenera kuchitidwa bwino osapumira pamwamba.
Mukamapanga makina osindikizira, ikani mbali zonse ziwiri za mutu wanu ndi zigongono zanu zikuyang'ana panja. Onetsetsani kuti simuyambira pamalo okwera kwambiri, ma dumbbells amayenera kuti akhudze mapewa anu. Finyani ma dumbbells nthawi yomweyo, muwasonkhanitse pamwamba. Osakonza mokwanira mokwanira.
Ma dumbbells sayenera kukhudza pamwamba, apo ayi katundu wama phewa uzikhala waukulu kwambiri. Bwererani poyambira ndikubwereza.
Khonsolo. Njira ina yabwino yochitira izi, yomwe safuna kuyesetsa kwambiri kuti mukhale olimba, ndi a Smith Machine Seated Press. Ikuthandizani kuti mugwiritse ntchito kwambiri pakuchepetsa minofu yazowonjezera zofunikira kuchita izi. Kuphatikiza apo, ndikosavuta kwambiri kuchotsa zolemera pachithandara ndikuziyikanso pamakina awa.
Kukweza mikono mmbali ndi ma dumbbells ndi mabuloko
Pakukula kwa mutu wotsatira wa minofu ya deltoid, ndibwino kutambasulira manjawo mmbali (kukweza ma dumbbells kumbali ndikuimirira). Kuti muwonjeze ma lateral ndi ma dumbbells (kukhala kapena kuyimirira), pindani manja anu pang'ono m'zigongono ndikuyika pang'ono patsogolo pa ntchafu.
Chinsinsi chake ndi ichi: simudzachita zojambulazo monga momwe mudazolowera (kutengera luso lakale "kutsanulira mtsuko wamadzi"). Muyenera kusuntha ma dumbbells m'njira yoti chala chaching'ono nthawi zonse chikhale pamwamba.
Iyi ndiye njira ya Charles Glass. Chala chachikulu chiziyang'ana pansi osasintha mawonekedwe ake. Izi zimasiyanitsa mutu wotsatira momwe ungathere, chifukwa chake gwiritsani ntchito zolemera zopepuka kuti muchite zolimbitsa thupi molondola. Bwererani poyambira momwemo ndikubwereza.
Kuti muwonjezere zowonjezera pamabwalo, imani pafupi ndi makinawo ndikumvetsetsa chogwirizira cha D ndi dzanja lakutali kwambiri ndi makinawo. Ikani chogwirira patsogolo panu kuti dzanja lomwe likudutsalo lidutse thupi ndikukola pang'ono chigongono, kenako kwezani kulemera kwake mpaka mbali mpaka mkono ukufanana pansi. Gwirani pamwamba ndikufinya minofu, kenako pang'onopang'ono muchepetseko chimodzimodzi. Kuchita masewera olimbitsa thupi mbali iliyonse kumawerengedwa ngati seti.
Khonsolo. Chonyamula dumbbell chamanja chimodzi mbali chikuthandizani kuwonjezera zina. Gwirani cholumikizira kudzanja limodzi, ndikunyamula choyimilira chokhazikika ndi dzanja linalo. Imani pafupi ndi kauntala, yambani kupendeketsa thupi lanu pambali mpaka mkono wanu wosagwira bwino. Chosemphana ndi chingwe tsopano chatsitsidwa kutali ndi thupi lanu. Kwezani dzanja lanu, ngati kuti mukuchita zoziziritsa kukhosi, mpaka zikufanana pansi.
Mudzawona kuti mkono ukukwera pamwamba pamapewa. Izi zimapangitsa kuti ulusi wa minofu ulimbe kwambiri ndikupatula mbali imodzi, kukulolani kuti mugwiritse ntchito zolemetsa pang'ono.
Kukweza manja ndi ma dumbbells kuthandiza
Kuti mukhale ndi mitu yakumbuyo, mutha kutambasula dumbbell mutayimirira. Pazochitikazi, khalani pamapazi amchiuno kuti mukhale ofanana pansi (ngati kuti mukuchita chiwembu cha ku Romania) osati m'chiuno.
Tengani mabelu awiri odula pang'ono, pindani m'zigongono pang'ono ndikukweza ma dumbbells mozungulira mpaka atafanana. Bwererani pamalo oyambira, koma musakhudzane ndi ma dumbbells. Yesetsani kuti musakweze ma dumbbells kwambiri, chifukwa izi zimaika katundu wanu kumbuyo kwanu.
Khonsolo. Kuti musinthe pulogalamu yanu pang'ono ndikuwonjezera kulimbikira kwanu, yesetsani kukoka pamakina. Imani pakatikati pa makinawo, gwirani ma handles (omwe amayenera kukhala paphewa) munjira yopingasa - chogwirira chakumanja ndi dzanja lanu lamanzere, ndikumanzere kumanja kwanu.
Poterepa, manja anu ayenera kuwoloka pachifuwa panu. Bwererani kuti manja anu okhala ndi zingwe asakhudze thupi lanu. Pindani mivi yanu pang'ono ndikukoka kulemera kwake momwe mungafunire pochita masewera olimbitsa thupi, mutambasule manja anu. Tumizani ma deltoid anu ndikubwezeretsani ma handles pamalo awo oyambirira.
Mizere Yowongoka Kupita Pachifuwa Ndi Barbell Kapena Pazitsulo
Mizere yolumikizana yayikulu ndiyabwino kuzungulira ma deltoid (makamaka mitu yapakatikati).
Gwirani barbell patsogolo pa ntchafu zanu ndikumangirira pamwamba pang'ono kupingasa paphewa. Kwezani thupi lanu, mutambasulire magolo anu mbali, mpaka mikono yakumtunda ikugwirizana pansi. Pangani ma deltoids pamwamba ndikubwerera poyambira.
Kuti muwonetse chifuwa chowongoka pachifuwa pamabokosi, ingolumikizani bala yayitali pamalo otsika, ikani manja anu ndikuchita zolimbitsa thupi monga tafotokozera pamwambapa. Mukamagwiritsa ntchito zotchinga, kulumikizana kwaminyewa nthawi zonse kumatheka, makamaka ngati minofu imafinyidwa kumtunda kuti ikwaniritse kwambiri.
Khonsolo. Ngati muli ndi mavuto amapewa kapena simukukhulupirira kuchita mizere yolunjika pamalopo, koma mukufuna kudziwa zabwino zake, mutha kuyesa mizere yolunjika ndi ma dumbbells. Gwirani zotumphukira patsogolo pa ntchafu zanu ndikuzikweza monga momwe mungachitire mukamapanga mizere ya barbell. Kusiyanako kudzakhala ufulu wa kuyenda kwa mikono, komwe kumachotsa katundu wina papachikwama cham'manja.
Barbell yakutsogolo kapena dumbbell imadzuka
Kukweza kutsogolo nthawi zambiri kumagwiritsidwa ntchito ngati kumaliza masewera olimbitsa thupi kutsogolo ndi kwapakati paminyezi ya deltoid. Gwirani cholembera ndikumugwirizira mopitilira pang'ono paphewa patsogolo pa m'chiuno mwanu.
Ndi zigongono zogwada pang'ono, kwezani kapamwamba patsogolo panu kufika pamlingo wamaso pogwiritsa ntchito mfundo zamapewa anu. Pepani barbell pamalo ake oyamba.
Mukamakwera kutsogolo kwa dumbbell, gwirani pafupi ndi ntchafu zanu ndi zala zanu zazikulu kutsogolo (ngati kuti mukupita kupiringa). Kwezani mabelu oyang'ana kutsogolo kwanu, ndikupindata manja anu pazogwirizira paphewa, osatembenuza manja anu. Mukafika pamlingo wamaso, bwererani koyambira.
Khonsolo. Ngati nthawi zonse mumakhala anthu ambiri pamalo anu ochitira masewera olimbitsa thupi ndipo ma barbells / dumbbells amakhala otanganidwa nthawi zonse, mutha kukweza kutsogolo pogwiritsa ntchito zikondamoyo. Kukweza zikondamoyo ndi njira ina yabwino yopangira ma barbells ndi ma dumbbells.
Tengani cholemera chomwe mungakwaniritsire kuchuluka kwa reps, ngati kuti mukugwira chiwongolero. Onetsetsani kuti chikoka chanu chikugwirana pang'ono pafupi ndi pansi pake kuti muthe kuyendetsa pang'ono mukakweza. Gwetsani pansi ndikukweza chikondamoyo momwe mungapangire mukakweza kutsogolo ndi ma dumbbells.
Barbell ndi dumbbell shrugs
Kholo la zochitika zonse za trapezius ndi shrub ya barbell. Gwirani barbell m'ntchafu mwanu mwamphamvu, mozungulira paphewa. Kwezani lamba wanu wonse paphewa, gwirani mapewa anu m'makutu anu, Finyani minofu yanu, kenako pang'onopang'ono muchepetse barbell pansi.
Zofunika. Osakulunga mapewa anu panthawiyi. Kwezani iwo molunjika ndikuwatsitsa. Osapanga zoyenda mozungulira kupita kumbuyo kapena kumbuyo, kapena kuvulala kungachitike.
Ochita masewera ena amapeza kuti dumbbell shrugs imakhala yabwino komanso yothandiza kwambiri. Ngakhale bala ili patsogolo panu ndipo limatha kukukokerani kutsogolo, ma dumbbells nthawi zonse amakhala pambali panu kuti mulimbikitse. Gwirani ma dumbbells ngati kuti mukufuna kupiringa, kwezani mapewa anu ndikulunga minofu. Gwetsani mapewa anu pamalo oyambira ndikubwereza.
Khonsolo. Ngati mukukumana ndi mavuto poyenda phewa, mutha kugwiritsa ntchito ma barbell shrugs kumbuyo, zomwe ndizosiyana kwambiri ndi kusiyanasiyana kwachikhalidwe cha zochitikazi.
Mukaimirira, gwirani barbell mwamphamvu ndikugwira kumbuyo kwa matako. Kwezani mapewa anu mmwamba momwe mungachitire ndi ma barbell shrugs olimba ndikumangika minofu. Kuyenda kosiyanasiyana kumatha kuchepera pang'ono, chifukwa chake samalani ndikutsatira mosamalitsa njira zolimbitsa thupi.