Zamkatimu
Ndi chinyengo chimodzi chophweka, masewera olimbitsa thupi a barbell adzakhala otetezeka kumunsi kwanu komanso kulimbitsa minofu yanu yam'mbuyo. Muyenera kudziwa izi!
Author: Evan Sentopani
Nthawi zambiri, ndimawona kuti anthu amawona maphunziro ngati chinthu chogwirizana ndi gulu linalake la minofu. Ndi njirayi, gulu lililonse la minofu limakhala ndi minofu yolumikizidwa, ndipo iliyonse iyenera kuchitidwa payekhapayekha.
Ndinaganiza choncho ndekha. Kwa zaka zambiri, maganizo anga pa maphunziro akhala akukonzekera komanso ovuta. Tsopano ndazindikira kuti nthawi zonse tikamakweza zolemera, timagwiritsa ntchito thupi lonse, osati minofu imodzi. Ndipo pakulimbitsa thupi kulikonse, mumamva izi ndi thupi lanu lonse.
Mumadziwa mmene kumverera uku kulili: mukupuma mpweya, mwatopa, mumamva ngati mutakhala pansi, ndipo simukumva bwino thupi lanu lonse. Ma barbell ndi zolemetsa zaulere zimayambitsa vutoli mwachangu kuposa makina ochitira masewera olimbitsa thupi. Derali ndi chimodzi mwazinthu zabwino kwambiri zomwe muli nazo mukafuna kukonza thupi lanu. Iyi ndi njira yomwe ndimagwiritsa ntchito pochita masewera olimbitsa thupi kumbuyo.
Mwina imodzi mwamipata yabwino kwambiri "yochita bwino" ndi kulandira zopindulitsa zazikulu zimaperekedwa ndi maphunziro obwerera. Ndi njira yoyenera, maphunziro a mmbuyo amakhala ovuta kwambiri. Apa mumagwira ntchito molimbika mpaka thukuta lachisanu ndi chiwiri, kapena kusiya sitepe imodzi kutali kuti muzindikire zomwe mungathe. Chisankho ndi chanu.
Chilichonse chomwe mungafune ndipo palibe china
Kwa ine, iyi ndi masewera oyambira koma othandiza kwambiri. Zimaphatikizapo mzere wopindika, mzere wa T-bar, mzere wapamwamba wa lat, ndi mzere wa dumbbell. Kutengera ndi ndandanda yophunzitsira masiku ena a sabata, nditha kuphatikizanso kufa kwanga pakulimbitsa thupi kwanga kumbuyo.
Patsiku lomwe tinajambula vidiyoyi, ndinaganiza zochepetsera katundu. Kuphatikiza apo, kuphatikiza kwa barbell / dumbbell / T-row ndikolemetsa kale kotero kuti sindimamva ngati ndikufunika kuwonjezera china chilichonse (ndipo ndidachita zolimbitsa thupi masiku awiri apitawa).
Kutembenukira kumbuyo: Kulimbitsa thupi kwa Evan Sentopani
Ma seti ofunda
3 kuyandikira 15 kubwereza
Njira ziwiri zoyamba ndi kutentha
4 kuyandikira 20, 20, 8, 8 kubwereza
Zowonjezera:
4 kuyandikira 20, 10, 10, 10 kubwereza
4 kuyandikira 20, 10, 10, 10 kubwereza
Mukafika kulephera ndi dzanja limodzi, sinthani ku linalo, kenaka bwererani ku dzanja loyamba, kenako lachiwiri. Mwanjira iyi mudzachita 10-12 kubwereza nthawi yoyamba ndi 5-7 kubwereza kachiwiri. Izi zitha kukhala ngati njira imodzi.
3 kuyandikira 12 kubwereza
Malangizo aukadaulo ochokera kwa Evan Sentopani
Miyendo yopindika mu simulator. Kusankha kungawoneke kwachilendo, koma ndikhulupirireni. Posachedwapa ndapeza kuti ma seti ochepa a ma curls am'miyendo musanayambe kuchita masewera olimbitsa thupi am'mbuyo amathandizadi kuyatsa ma hamstrings. Ndimawamva onse akukweza belu lolemera potsetsereka, komanso panthawi yakufa, ndipo izi zimateteza kumbuyo kwanga. Lingaliro linabwera m'maganizo mwanga ndikugwira ntchito yofufumitsa, yomwe nthawi zina ndimayiphatikiza kukhala superset yokhala ndi miyendo yopindika. Ndidawona kuti mu superset iyi, msana wanga wakumunsi sumandivutitsa pochita zonyamula anthu.
Chifukwa cha chitetezo ndi zokolola, zochitika ziwirizi ziyenera kusamutsa kupsinjika kumbuyo kwa ntchafu, osati kumunsi kumbuyo. Ngati muli ndi vuto la msana, yesani masewerawa.
Mzere wa barbell wopindika. Ayi . Mukhoza - ndipo ngakhale mukufunikira - kulumikiza miyendo yanu pang'ono. Chifukwa chiyani? Ngati muyesa kusunga msana wanu 100%, katundu wanu wam'munsi adzawonjezeka ndi kulemera kulikonse. Mwa kugwiritsira ntchito miyendo yanu monga “zochititsa mantha” m’kubwerezabwereza koipa, mumalola m’chiuno mwanu, osati msana wanu, kutenga gawo la mkango wa katunduyo.
Mzere wa barbell wopindika
Komabe, muyenera kusunga nsana wanu mofanana ndi pansi momwe mungathere. Ndi mawu akuti "kufanana" ndikutanthauza kupendekeka pafupifupi madigiri 45 kapena kupitilira apo. Ngati muzungulira msana wanu kwambiri, kotero kuti mizere yokhotakhota ikuwoneka ngati yosinthidwa, mudzataya ulemu wa anzanu, ndipo panthawi imodzimodziyo zotsatira zophunzitsidwa. Osalakwitsa izi.
Kuchita bwino kwa masewera olimbitsa thupi kumatsimikiziridwa ndi kulemera kotalika bwanji komwe mungagwiritse ntchito njira yoyera. Kulemera kwa belu, msana wanu ukukulirakulira. Malingana ngati msana wanu ukhoza kupirira katundu, kuyamba masewera olimbitsa thupi kumbuyo ndi mzere wokhotakhota wa barbell kukulolani kuti mupereke izi mphamvu zanu zonse ndi mphamvu zanu. Mudzakoka kulemera kwakukulu kwa chiwerengero cha reps.
Zotsatira zabwino za heavy barbell deadlifts ndikulimbitsa msana, glutes ndi hamstrings. Ndipo ngati magulu angapo a minofu amapindula ndi masewera olimbitsa thupi, chimenecho ndi chizindikiro chabwino!
T-ndodo (T-rod). Payekha, ndikuganiza kuti mzere wopindika ndi wabwino kuposa T-row, ndipo sindingagulitse woyamba wachiwiri. Koma panthawi imodzimodziyo, ndikutsimikiza kuti n'zomveka kuphatikizirapo masewera olimbitsa thupi onse awiri pamasewero amodzi.
Chifukwa chiyani ili likuwoneka ngati lingaliro labwino kwa ine? Dziweruzireni nokha: mumayamba ndi mzere wa belu ndikutopetsa minofu yanu yam'mbuyo. Kenako pitani ku T-bar ndikuwonjezera chipolopolo kuti mutengepo kanthu kosiyana ndi kayendedwe. Kuonjezera apo, kutsekemera kwamtunduwu kumachepetsa katundu wina kuchokera kumunsi kumbuyo.
Zindikirani kuti ngakhale T-bar yatsekedwa ndipo imagwira ntchito ngati lever, muyenera kugwiritsa ntchito phazi lanu mu gawo lobwerezabwereza loipa.
Chida chapamwamba chimakoka ndi chogwirira cha V. Kusunthaku kungatheke m'njira zosiyanasiyana. Nthawi zambiri mumawona anthu akukankhira mawondo awo mpaka pansi pazitsulo momwe angathere ndikutsamira kwambiri pochepetsa kulemera kwake. Kusankha kumeneku kumapangitsa kusuntha kumawoneka ngati kukankhira koyima mu hummer; imalemba minofu ya trapezius ndi rhomboid mokulirapo, komanso pang'ono kwambiri ma lats.
Poganizira kuti minofu yanga yomwe ili pakati pa msana (trapezoid ndi mawonekedwe a diamondi) idapeza kale muzolimbitsa thupi izi, cholinga chachikulu cha masewerawa ndikukonza ma lats. Ndipo uku ndiye kusuntha kwabwino kwambiri komwe ndikukudziwa pakudzipatula!
Chida chapamwamba chimakoka ndi chogwirira cha V
Kuti mupindule kwambiri ndi masewera olimbitsa thupi, ikani mawondo anu mwachindunji pansi pazitsulo kuti muthe kuziteteza, koma osatinso. Sungani chingwe patsogolo panu, osati pamwamba pa mutu wanu. Kenako, pokokera chingwecho pamwamba pa chifuwa chanu, ikani zigongono zanu patsogolo ndipo musalole kuti zilekanitse. Chifuwa nthawi zonse chimakhala chapamwamba, thupi silikuyenda.
Manja anu okha ndiwo ayenera kusuntha. Kumbukirani kutambasula pamwamba ndikufinya pansi; yesetsani kuti minofu yanu ikhale yolimba kuyambira pachiyambi mpaka kumapeto. Simukuyesera kukhazikitsa mbiri yanu ya kulemera kapena kubwereza apa, kotero yang'anani pakupanga rep iliyonse kukhala yovuta momwe mungathere.
Mizere ya Dumbbell. Kwa zaka zambiri ndayesera zosiyana zambiri za kayendedwe kameneka: ndi mapazi awiri pansi ndi mkono pa alumali ya dumbbells, ndi mwendo umodzi pa benchi yopingasa, ndikugogomezera pa benchi yopendekera. Pamapeto pake, ndinazindikira kuti mzere wabwino kwambiri wa dumbbell kwa ine unali ndi mwendo umodzi pa benchi yopingasa.
Njirayi imapereka pakati pakati pa "zovuta momwe zingathere" ndi "zosavuta momwe zingathere". Poyerekeza, ndikugogomezera pa benchi yopendekeka, zimakhala zovuta kwambiri kugwira ntchito ndipo palibe mwayi wotengera kulemera kulikonse. Kumbali ina, ngati mutenga dumbbell molunjika pa alumali, mutha kukoka projectile yolemera mwamisala; imadzikuza kwambiri, koma imachita pang'ono ku minofu yam'mbuyo. Ndimagwiritsa ntchito ma dumbbells a 45kg ndipo ndimachita zinthu zomwe zimayendetsedwa pang'onopang'ono kuti ndipindule kwambiri ndikuyenda.
Ndimagwiritsanso ntchito mitundu ina ya supersets. Choyamba, mumapanga njira imodzi yokha yolephera, ndiyeno mumasintha manja ndikuchita chimodzimodzi popanda kupuma. Kenako, kachiwiri popanda kaye kaye, kutenga chipolopolo mu dzanja loyamba ndi ntchito kulephera. Ngati mukuthamanga koyamba mumachita mobwerezabwereza 10-12 ndi dzanja lililonse, ndiye kuti kuzungulira kwachiwiri simungathe kuchita bwino 5-7. Magawo awiri amawerengedwa ngati seti imodzi. Muyenera kuchita zitatu mwa izi.
Ma seti ndi ma reps ndi mwatsatanetsatane.
Tsopano popeza zonse zayikidwa pamashelefu, mukhoza kukumbukira chinthu chachikulu - "filosofi" yanu yophunzitsira ndi yofunika kwambiri kuposa pulogalamu iliyonse yophunzitsira. Ma seti, ma reps, masewera olimbitsa thupi ndi dongosolo lawo zitha kusinthidwa nthawi iliyonse. Koma tisaiwale kuti cholinga chanu ndi kuchita masewera olimbitsa thupi, ndipo muyenera kukhala okonzeka kuwonetsa thupi lanu ku zovuta kwambiri. Izi zimakhala ndi gawo lalikulu.
Ngati muyandikira maphunziro motere, maphunzirowo adziyendera okha. Ndikhulupirireni, mudzadziwa nthawi yoti muyime. Thupi lidzakuuzani za izi, ndipo simuyenera kudalira mzere womaliza mwachisawawa.
Kumbukirani, mapulogalamu olimbitsa thupi okha sakulankhula chilichonse. Makhalidwe ophunzirira, kufunitsitsa kuthana ndi malire ndikuphwanya zotchinga, kusiya malo otonthoza kumbuyo - ndizomwe zili zofunika kwambiri. Phunzirani zolimba, chitani nthawi zonse, ndipo sangalalani ndi zotsatira zake!