Nthawi zambiri timamva "akukoka zonse kumbuyo kwako", "kumbuyo kwakumbuyo kwakukulu" - pali china chake. Minofu yakumbuyo ili m'gulu lalikulu kwambiri mthupi la munthu. Werengani zambiri za kutengera kwa minofu yakumbuyo ndi masewera olimbitsa thupi kuti mukulitse!

Franco Colombo, Lee Haney, Dorian Yates, Ronnie Coleman ndi Jay Cutler onse ali ndi chinthu chimodzi chofanana kupatula maudindo ambiri a Mr. Olympia - onse ali ndi ma SPIN! Waukulu, wopopa, woponyera misana. Zikuwoneka kuti mzaka makumi angapo zapitazi, gawo ili lakhala lofunikira kwambiri pamipikisano yolimbitsa thupi. Ngati simungadzitamande kumbuyo kwabwino, muyenera kukhazikika pamalo achiwiri.

Zachidziwikire, sikuti aliyense akhoza kupopera msana wawo ngati Mr. Olympia, koma titha kupanga zokongola, zooneka ngati V, zotakata zomwe sizimangopangitsa ena kuti akuyang'anitseni, komanso kulimbitsa thupi lonse lakumtunda ndikupangitsa kuti zikhale zambiri zogwirizana komanso zofanana. …

Nthawi zambiri timamva "akukoka zonse kumbuyo kwako", "kumbuyo kwakumbuyo kwakukulu" - pali china chake. Kumbuyo kumaphatikizaponso minofu yayikulu kwambiri (kuyambira kumbuyo mpaka kumbuyo kwa trapezius minofu) ndipo imakhudzidwa pafupifupi ndi mayendedwe athu onse, kuyambira pakukhazikika pakati pa benchi mpaka kuyithandizira nthawi ya squat. Kumbuyo ndikofunikira kwambiri pamaphunziro athu, koma owerengeka okha ndi omwe amakulitsa chidwi chake.

Ochita masewera ambiri amachita masewera osawerengeka koma samanyalanyaza kumbuyo. Mwina izi ndichifukwa choti ndizovuta kumuwona atayimirira kutsogolo kwa kalilole. N 'chifukwa chiyani muyenera kuphunzitsa zinthu zosawoneka?

Sindikudabwitsanso ndikawona ochita masewera olimbitsa thupi ali ndi ma biceps abwino, minofu yam'mimba ndi ma quads, omwe, sangadzitamandire kumbuyo, mitsempha yam'mimba ndi ma triceps. Mapewa awo amatambasulidwa kutsogolo chifukwa minofu ya pectoral imakoka ma deltoids kutsogolo, kuwapangitsa kuti aziwoneka ophatikizika. Kumbuyo sikokwanira komanso / kapena kutenthedwa bwino, mapewa samasunthira kumbuyo, chifukwa chake thupi silimawoneka mofanana.

Zonse ndizolinganiza komanso mgwirizano. Muyenera kukhazikitsa malire pakati ndi kulemera ndi mwa mphamvukuti mukhale ndi thupi lochititsa chidwi, lolimba komanso lolimba. Ndikulinganiza kumeneku, mudzatha kukulitsa minofu ina, ndipo kutsogolo kwa thupi sikuwoneka mopambanitsa.

Kutengera pang'ono

Pali minofu yambiri yam'mbuyo, ndiye kuti nthawi zina mumatha kusokonezeka kuti ndi ndani amene amachititsa. Tiyeni tiwone minofu yayikulu yakumbuyo ndi ntchito yake.

Minofu ya Latissimus dorsi. Minofu yotakata kwambiri, yomwe imayambitsa mawonekedwe a V, imathandizira unyinji wakumbuyo. Minofu ya latissimus imayamba pansi pamapewa, imadutsa mumtambo mpaka kutsika kumbuyo, ndikuphimba dera lumbar mbali zonse. Latissimus dorsi amatsitsa mapewa ndikuwakoka.

Minofu yayikulu ndi yaying'ono yozungulira. Chotambala, chosalala, chachikulu, chozungulira chimayambira kumtunda kwa mbali yotsika ya scapula ndikumamatira pamlomo wapakatikati wa poyambira pakati pa humerus. Ili ndi udindo wowonjezera komanso kusuntha kwamankhwala.

Minofu yayikulu ndi yaying'ono ya rhomboid. Minofu yayikulu ya rhomboid, yomwe ili pansi pa yaying'ono, imathera kumapeto kwa scapula. Ndiyamika kwa iye, scapula imaphatikizidwa pachifuwa. Minofu iyi imabweza scapula mmbuyo, ndikuyisunthira kumapeto kwa msana.

Kutambasula minofu kumbuyo. Minofu yayitali iyi, yomwe imadutsa m'chigawo cha lumbar, imagawika m'magawo atatu: akunja (iliocostalis), pakati (longissimus), ndi mkati wopapatiza (spinalis). Onse amagwira ntchito yopindika ndi kuwonjezera kumbuyo.

Timapopa kumbuyo kwambiri!

Tsopano popeza mukudziwa za kapangidwe kake ndi kayendedwe kake, tiyeni tiwone momwe tingabwezeretsere. Kusuntha ndi machitidwe omwe adapangidwa adapangidwa kuti azikulitsa magwiridwe anu nthawi zonse mukapita ku masewera olimbitsa thupi. Kumbukirani kuti nthawi zonse mugwiritse ntchito njira yolondola osakweza zolemera kwambiri kuti musawononge chitetezo chanu.

Zokoka pa bala ndikumangirira mopapatiza komanso kwakukulu

Pazokoka kwakukulu, gwirani kapamwamba kuposa zochulukira paphewa. Pindani mivi yanu pang'ono ndikukoka pachifuwa chanu, ndikubweretsa masamba amapewa palimodzi. Gwirani msana wanu ndikufinya minofu mwamphamvu, kenako mubwerere pamalo oyambira ndi magongono anu atawerama pang'ono. Izi zidzakupatsani kutambasuka ndi kupindika kwa ma lats anu apamwamba omwe mukufuna.

Pazokoka pang'ono, gwirani kapamwamba osatalikirana paphewa, koma osachepera 15 cm pakati pa manja. Kokani chimodzimodzi ndi zokoka zazikulu, kenako tsikani pansi osawongoka, komabe, manja kwathunthu. Ntchitoyi imagwiritsa ntchito ma lats anu ochepera kukuthandizani kuti mumange misa komwe amalowa m'dera lanu lumbar.

Khonsolo. Ngati ntchitoyi ndi yovuta kwa inu, sankhani kubwereza kangapo, tiyeni tinene 40, ndikungoyang'ana kuzichita ngakhale zitatenga njira zingati. Mutha kuchita 10 pamndandanda woyamba, 8 pachachiwiri, ndi 7 pachachitatu. Pitirizani mpaka mutatsiriza 40. Mukazindikira kuti mutha kuchita izi mobwerezabwereza m'magulu atatu kapena anayi a 10-25 reps, onjezerani 50.

Mzere wa Barbell ndi T-bar

Zochita izi zimathandizira kukulira minofu yonse kumbuyo. Kwa mizere ya barbell, gwirani m'lifupi mwake paphewa. Bwerani pansi, musunge m'chiuno mwanu mzere ndi msana wanu mpaka chifupa chanu chifanane ndi pansi. Kwezani bala pamimba panu ndikulumikiza minofu pamalo okwera kwambiri. Pepani barbell ndikubwereza zochitikazo.

Pa mzere wa T-bar, tsatirani njira yofananira ndi mzere wa barbell, osangozungulira kumbuyo kwanu kapena kugwedeza kulemera kwake. Kumbuyo kuyenera kukhala kowongoka, lolani latissimus dorsi igwire ntchito, osati minofu yakumunsi yakumbuyo.

Khonsolo. Ngati mukuganiza kuti ndibwino kupopera ma lats anu apamwamba, yesani mizere yolumikizira ndi kukokera bala kumunsi kwanu. Muyenera kuchepetsa zolemetsazo kuti mutsatire molondola njira zolimbitsa thupi.

Mizere pansi pamunsi ndi dzanja limodzi ndi dzanja limodzi

Kuti mumange minofu kumapeto kwenikweni pafupi ndi kumbuyo, gwiritsani ntchito imodzi mwazinthu zotsatirazi. Mukakoka pamunsi, khalani pansi, pindani mawondo anu pang'ono ndikutsamira thupi lanu pang'ono. Wongolani kuti thupi lanu likhale loyang'ana pansi, ndipo nthawi yomweyo mukokere chogwirira kumbuyo. Finyani masamba anu paphezi palimodzi ndikukokera chogwirira kumimba kwanu. Bwererani poyambira ndikubwereza.

Kukongola kwa ma pulleys amanja ndikuti mutha kugwira mbali iliyonse payokha. Gwiritsani ntchito mfundo yomweyi monga momwe tafotokozera pamwambapa, ndipo onetsetsani kuti mukufinya minofu yanu mukakokera chogwirira kumbuyo.

Khonsolo. Ngati simukukhulupirira kuchita mizere ya barbell, yolumikizani chogwirizira ndi chingwe cha pulley ndikuchita zokutira paphewa (kapena zokulirapo) m'malo mwa mizere yopingasa.

Mizere pamabokosi mpaka pachifuwa yokhala ndi bala yopangidwa ndi V komanso kumbuyo kwa mutu mwamphamvu

Palibe chomwe chimapanga minofu yozungulira ngati blocklift yokhala ndi V-bar. Gwirani chogwirira, pindani mivi yanu pang'ono. Kokani chogwirira pansi pakati pa chifuwa chanu ndikufinya minofu mwamphamvu. Bwererani ku malo oyambira ndikumva kulemera kukoka minofuyo.

Mukamakoka pamwamba, gwirani kapamwamba ndi chovala cham'mwamba ndikukoka mutuwo mpaka m'mapewa, kenako, mutagwada pansi, bwererani pamalo oyambira kuti lamba lonse lamapewa likweze ndi katunduyo. Zochita izi ndizobwezeretsa kukopa.

Khonsolo. Paulendo uliwonse wokoka, yesani kukweza lamba wamapewa kuyambira pomwe mumayambira. Pamene mukutsitsa kulemera kwake, tsitsani mapewa anu pansi ndi kumbuyo, kuwulula chifuwa chanu. Izi ziwonetsetsa kuti minofu yanu yakumbuyo ikugwira bwino ntchito.

Pullover yokhala ndi ma dumbbells ndi ma deadlifts atayima pambali

Dumbbell pullover ndi mzere wakutsogolo ndi zina mwazizolowezi zochepa zobwerera m'mbuyo, chifukwa chake ndi zabwino kumaliza masewera olimbitsa thupi.

Mukamapanga chopendekera pansi, gonani mozungulira pa benchi kuti msana wanu wam'mwamba wokha uzikukhudza. Gwirani mkati mwa dumbbell, ikani molunjika pachifuwa panu ndikugwada pang'ono pang'ono. Gwetsani phokoso kumbuyo kumbuyo kwa mutu wanu mu arc, pogwiritsa ntchito minofu yanu yakumbuyo mpaka isanakwaniritse mutu wanu, kenako ikwezeni dumbbell kumbuyo kwake.

Kuti mugwire pansi mutayimirira pamalopo, imani patsogolo pa makina oyimba. Gwirani kapamwamba kakatali paphewa kupatukana pamaso kuti diso la latissimus dorsi lizinyamula. Kokani kulemera kwanu m'chiuno popanda kupindika mikono ndikufinya ma lats anu mwamphamvu. Bwererani poyambira ndikubwereza.

Khonsolo. Zochitikazi ndizabwino monga kutopa musanamalize kulimbitsa thupi kwanu. Ma seti atatu achangu okhala ndi ma reps oyenera ndiabwino.

Kuwonongeka

Zochita zazikulu za minofu ya kumbuyo zitha kuonedwa ngati zakufa. Kuchita izi kumathandiza kumanga minofu ya thupi lonse makamaka kumbuyo. Kwezani barolo pansi, gwirani paphewa palimodzi, pindani mawondo anu ndikukhazikika kumbuyo. Kwezani kapamwamba pansi, ndikuthamangitsani miyendo yanu poyamba, kenako yongolani msana wanu mpaka mutakhala owongoka kwathunthu. Bweretsani barbell pansi chimodzimodzi (mbali inayo).

Khonsolo. Ngati mukukumana ndi zovuta kuchita zakufa pansi, yesetsani kupha anthu pang'ono. Ikani barbell pa benchi pafupifupi pafupifupi bondo ndikukweza monga tafotokozera pamwambapa. Izi zimatulutsa zovuta kumbuyo kwanu ngati ndinu wamtali kapena ngati simukufuna kuti minofu yanu ya mwendo igwire ntchito panthawiyi.

Ndondomeko zolimbitsa thupi

Kutalika kwa Latissimus

makulidwe

Kutsika kwa Latiss Kunenepa

Kulemera kwathunthu ndi m'lifupi

Kodi Kuwonongeka Kochepa Ndi Chiyani?

Kufa pang'ono pang'ono ndikofanana ndi kufa kwanthawi zonse, kupatula kuti barbell siyimayamba kuchoka pansi. Iyenera kuyikidwa pachithandara chamagetsi kapena mtundu wina wamabokosi / benchi kotero kuti ili pamlingo wamaondo anu.

Kutopa koyambirira

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