Mighty Quads: Pre-Kutopa Mwendo Kulimbitsa Thupi

Mwatopa ndi kulimbitsa thupi mobwerezabwereza? Lembani zolemba zolimbitsa thupi musanayambe kutopa kuti mukhale pampu yozizira kwambiri ya moyo wanu!

Author: Bill Geiger

Ngati muli ngati ambiri omanga thupi, mumasilira kapena kudana ndi tsiku la mwendo, koma ndi masewera olimbitsa thupi otsika kwambiri omwe amalekanitsa anyamata akunyanja ndi othamanga kwambiri. Simungathe kubisa msasa womwe muli nawo; pamiyendo, omanga thupi odziwa zambiri (komanso owonera wamba) adzakuzindikirani nthawi yomweyo.

Tsopano lingalirani zomwe zingachitike ngati muwonjezera mphamvu ya gawo lovuta kale la sabata. Izi ndi zomwe zimachitika pophunzitsa mwendo ndi. Ndi yabwino kwa iwo omwe ali pamapiri ophunzirira, kufunafuna mitundu yosiyanasiyana, kapena kuyang'ana kupuma pamasewera awo olemetsa omwe amakhala nthawi zonse.

Ndikutha kuona kuti ndi angati amene akusiya mpikisanowu. Ena onse adzakhala okondwa kungotuluka mu masewera olimbitsa thupi.

Zofooka sizikhala pano

Zolimbitsa thupi zambiri za miyendo zimayamba ndi masewera olimbitsa thupi ophatikizana angapo monga mapapu ndi mapapo, chifukwa izi zimatengera minofu yochulukirapo ndikukulolani kuti mukweze kulemera kwake. Ndipo mutatha kuukira kwakukulu m'chiuno ndi matako kuchokera kumbali zonse, mumawamaliza mpaka magulu a minofu atatha.

Kutambasula mwendo

Mu maphunziro asanatope, njirayo imasintha. Apa, mumayamba kunyamula quadriceps - mwina minofu yam'mbuyo kapena glutes - moyenera ndi kayendedwe kakudzipatula, zomwe zimapangitsa kuti minofu yaikulu ikhale yofooka muzochita zambiri zomwe zimatsatira. Chinyengo chosavuta ichi chimapangitsa masewera olimbitsa thupi omwe amabwera kachiwiri kukhala ovuta kwambiri!

Kuchita masewera olimbitsa thupi ndi njira iyi kumatha kuyamba ndi makina owonjezera omwe amagwira ntchito pama quads, kutsatiridwa ndi squats, kukakamiza miyendo, kapena mapapo. Kuyambira pachiyambi cha masewera olimbitsa thupi ambiri, ma quads ali otopa kale, ndipo glutes ndi minofu ya kumbuyo imakhala yodzaza ndi mphamvu, njirayo imatha pamene quadriceps yaperekedwa, osati minofu ya kumbuyo kwa unyolo.

Izi zimatsimikizira kuti quadriceps ndi yomwe imagwira ntchito mokwanira, ndi yofooka yolumikizana, ngati mukufuna, osati glutes kapena minofu yam'mbuyo.

Pre-kutopa mwendo kulimbitsa thupi: chiyani, bwanji ndipo chifukwa chiyani?

Zomveka, kusintha kachitidwe kochita masewero olimbitsa thupi kumapangitsa kuti mukhale olimba kwambiri mumayendedwe oyamba - zomwe mumakonda kuchita kumapeto kwa gawoli - komanso kufooka kwambiri mukafika kumagulu ambiri ophatikizana. Izi zili ndi ubwino ndi kuipa kwake.

Phindu: Mutha kukweza ma quad anu ndi kulemera kwakukulu kogwira ntchito, mochulukirapo kuposa masiku onse. Ndipo izi zikufanana ndi kukula kwa minofu yatsopano! Koma, panthawi imodzimodziyo, kuti muchepetse kudzipereka kwanu - simukusowa kuti muchepetse kulemera kwakukulu ndikudula chiwerengero cha kubwereza. M'magulu amtundu umodzi, kulemera kwakukulu kumapangitsa kuti pakhale katundu wowonjezera pamagulu a mawondo, ndipo kuphunzitsidwa mobwerezabwereza kungapangitse katunduyu. Ndikupangira kuchita osachepera 8 reps pamaseti onse asanatope.

Magulu

Mosafunikira kunena, mudzayenera kutsitsa barbell muzochita zomaliza. Kulemera kwanthawi zonse kwa squats kumawoneka ngati kolemetsa. Chotsatira china chakumayambiriro ndizovuta kugwirizanitsa bala kumapeto kwa gawo la maphunziro, kotero pamapeto pake ndi bwino kuyang'ana kwa anzawo omwe ali mu simulators. Palibe choyipa kuposa squat ndi minofu, kuwombera magazi m'maso!

Mukapeza malo okoma pakati pa zolemetsa zogwira ntchito ndi ma reps, mudzawona kuti njira yotopa isanakwane imachepetsa kupsinjika pamagulu anu ndikukulolani kuti muchite zinthu zomwe poyamba simukuzipeza. Ochita masewera omwe avulala amagwiritsira ntchito kutopa kusanachitike kuti afikire kukana squats ndi masewera ena olemetsa olemetsa omwe ali ndi kulemera kochepa kusiyana ndi ngati amawombera kumayambiriro kwa masewera olimbitsa thupi.

Malangizo ophunzitsira a pre-fatigue quads

• Osasokoneza kutopa kusanachitike ndi kutentha. Muyenerabe kutenthetsa ndi kupanga magetsi ochepa ntchito yanu isanayambe.
  
  
• Kuti musinthe masewerawa kukhala gawo lakumbuyo, m'malo motalikira, pindani mwendo mu makina poyamba. Kapenanso, mutha kugwiritsa ntchito kukoka chingwe kapena kulanda mwendo pamtunda wapansi.
  
  
• Kuti mutope kwambiri minofu yomwe mukufuna, onjezerani ma seti angapo pamasewera oyamba. Mwachitsanzo, kumayambiriro kwa masewera olimbitsa thupi, chitani 6 zowonjezera miyendo.
  
  
• Pitirizani kulimbitsa thupi ndi mayendedwe osiyanasiyana ophatikizana. Pamene kutopa kumakula m'miyendo yanu, zimakhala zovuta kwambiri kuti mukhalebe ndi luso komanso kulinganiza projectile. Osachita mantha kutsitsa bar ndikusintha makina kapena Smith m'malo mwa zolemetsa zaulere. Popeza miyendo yanu yatopa kale, simungathe kupirira kulemera kwanu komwe mumagwira ntchito nthawi zonse.
  
  
• Sankhani zolemera zogwirira ntchito zomwe zimakulolani kuti mufikire kulephera kwa minofu mkati mwazomwe mukufunira.

Pre-fatigue quads Workout

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