Chofunikira pakuchita masewera olimbitsa thupi nthawi zonse kuti mukhale osasinthasintha, mwamphamvu komanso zotsatira zabwino, ndikubwezeretsa masewera olimbitsa thupi, kapena kulimbitsa thupi konse. Ndizodziwika bwino kuti kulimbitsa thupi kosasinthidwa kwa miyezi yoposa 03 kumakhala kosagwira!
Koma kuyankhula ndikosavuta, sichoncho? Ndikufuna kuwona momwe ndingasinthire / kuphatikiza zolimbitsa thupi zosiyanasiyana pamaphunziro anga, osasiya phunzitsani minofu-chandamale cha tsiku ndi periodization…
Chabwino, ngati mukufuna kuwona, mwafika pa nkhani yoyenera, chifukwa m'nkhaniyi tikuwonetsani zolowa m'malo mwa 09 zomwe mutha kugwiritsa ntchito muntchito yanu ndikupitiliza kupeza zabwino zonse za masewera olimbitsa thupi am'mbuyomu, ndi zolimbikitsa zosiyanasiyana.
Kubwera?
1- Gwiritsani ntchito benchi yolunjika pa Smith
Timazolowera kugwiritsa ntchito benchi yosindikiza pachifuwa chathu, kaya ndi ma barbell, ma dumbbells kapena makina otchulidwa.
Komabe, timagwiritsa ntchito zochepa ndipo timawona anthu ochepa akugwiritsa ntchito benchi yolunjika pa Smith Machine. Koma bwanji mukuchita izi?
M'malo mwake, makina osindikizira benchi ndi gulu lomwe limalemba ma trachi ambiri a brachii komanso ma deltoid, makamaka dera loyandikira. Izi ndichifukwa choti minofu yolimba imakhazikika komanso
othandizira amayamba kutilola kuyenda.
Komabe, nthawi zambiri timataya chidwi cha mayendedwe omwe ndi pectoralis ndipo chifukwa chake, kutopa kwina kwa minofu pectoralis yomwe ilipo.
Pachifukwa ichi, kugwiritsa ntchito Smith Machine, kapena makina otsogolera, monga ena amafunira kuzitcha izo, kungakhale kosangalatsa, popeza muli ndi zonse zomwe zakhazikika ndikukhazikika pa gulu lomwe mukufuna kutsata lidzakhala losavuta, motero kusonyeza nkhawa m'chigawo.
Makina osindikizira benchi ndichinthu chovuta kwambiri kwa anthu omwe ali ndi scoliosis kapena mavuto ena amtundu wa khomo lachiberekero kuti achite. Chifukwa chake, a Smith Machine azithandizira ntchito zowongoka komanso zolunjika.
2- Zowonjezera zolimbitsa thupi ndi thupi lanu momwe mumakhalira
Ambiri amakayikira mpaka kufika pokhulupirira kuti zinthu zolemetsa zokha n’zomveka kuti munthu anenepe. minofu.
Izi sizowona, chifukwa kuwonjezeka kwa minofu chimafuna nthaŵi, kulanga, ndi kuleza mtima, limodzinso ndi zinthu zina zambiri.
Zina mwazinthuzi, titha kutchula kufunikira kogwira ntchito ndi thupi lanu, lotchedwa calisthenics, zomwe zingalimbikitse kufunikira kokhazikika komanso kukupangitsani kuti muphunzire kuwongolera thupi lanu kuti muchite masewera olimbitsa thupi.
Mutha kununkhiza masewera olimbitsa thupi anu ndi masewera olimbitsa thupi, magwire kapena kuphunzitsanso kulemera, komabe, ndikulimbana ndi thupi lanu (zotchinga, ma squats aulere, zophulika, makina osindikizira a benchi, ndi zina zambiri).
3- Triceps pamphumi (EZ bar) yokhala ndi DECLINE chopondapo
Ndizofala kwambiri kuwona ma triceps pamphumi m'malo ochitira masewera olimbitsa thupi. Ndicho chifukwa, ndizochita zolimbitsa thupi zokha, makamaka ngati ndizochita zolimbitsa thupi pamaphunziro anu komanso mu njira ya FST-7.
Chipilala chachikhalidwe chimachitidwa pa benchi yolunjika. Koma bwanji mugwiritse ntchito banki yomwe yakana? Titha kugwiritsa ntchito benchi yomwe yakana kuti tifunse zambiri za mutu wautali wa ma triceps, popeza timatha "kutsanzira" ma triceps aku France.
Kuyenda komweko kulinso kovuta kwambiri, chifukwa timatenga zochitika zambiri m'mapewa, kuwapangitsa kuti akhazikitse gululi.
4- Ulusi wapamwamba (mu pulley) wakhala pansi
Ichi ndi ntchito yomwe imachitika pa pulley komanso pamtunda mzere wotsika ndi zingwe. Mafomu onsewa amachita chimodzimodzi ndipo, kupatulapo, adzachita ntchito yomweyo, makamaka pamutu wautali wa biceps.
Choyamba, muyenera kuthandizira phazi lanu pamachitidwe ochiritsira otsika, mwachitsanzo. Pambuyo pake, muyenera kugona pansi komwe mumakhala mukuyenda ndipo muyenera kuwongolera mikono yanu patsogolo ndikupinda.
Mutha kusankha EZ kapena kukoka kowongoka, koma chowongoka ndichosangalatsa chifukwa titha kupeza ma biceps onse m'lifupi mwake.
Kusunthaku kumafuna kukhazikika kwambiri, chifukwa chake ngati mulibe dera loyikika bwino, mudzakokedwa patsogolo. Kumbukirani kuti nthawi zonse manja anu azikhala pafupi ndi torso yanu momwe mungathere. Kuyandikira kwawo pamenepo, kumathandizira pantchito ya biceps brachii.
Pochepetsa zovuta zomwe zingachitike pamapewa mukamadziyimitsa, zitha kukhala zosangalatsa kukhala ndi mnzanu wothandizira.
Chifukwa chimalola kugwiritsidwa ntchito kocheperako, ndikofunikira kuti iyi siyomwe mukuchita zolimbitsa thupi, mwachitsanzo, koma kumaliza ntchito.
5- Yesani ndi ma dumbbells
Kanthawi kapitako, ndinayamba kukhala ndi ma epicondylitis ofananira pang'ono komanso ovuta… Vuto lokhala BILATERAL… Ndinatsala pang'ono kukhala ndi zotchinga ndikuchitidwa opareshoni… Koma, pozindikira zomwe zimayambitsa vutoli, ndidafunsira akatswiri ena omwe aliyense anali ndi lingaliro.
Ndipamene ndinawerenga nkhani yomwe idati pali kusiyanasiyana pakati pa anthu osiyanasiyana pafupifupi 5º kutsogola ndikutsogolo. Anthu awa amakhala ndi nkhawa zambiri mu ulna ndipo chifukwa chake izi zimatha kubweretsa ku epicondylitis.
Komabe, pali zolimbitsa thupi zomwe ndizabwino koma zimafuna kutsogola koyenera. Mwa iwo, kuyesa kwa triceps, komwe kumatsalabe zigongono ndi mitsempha yolumikizana yomwe imatha kuvulazidwa.
Zimapezeka kuti kutayika pang'ono komwe mumakhala nako m'manja mwanu, ndi komwe mungagwiritse ntchito bala yolunjika, mwachitsanzo. Mukayamba kuchepa, mungaganize za EZ bar kapena W bar.
Pomaliza, kwa anthu onga ine omwe adayamba kale epicondylitis, choyenera ndikusankha mayendedwe ena ambiri, monga mphumi ya triceps yokhala ndi ma dumbbells.
Zachidziwikire kuti zikafika pompo, tidzatha kugwira ntchito mwamphamvu kwambiri komanso mopanikizika kwambiri pazitsulo.
Ndi zachilendo kuyesa kwa triceps ndi ma dumbbells kuti mulole kuba zambiri kuposa ma bar osiyana, koma inu ndi chitukuko cha ma neuromotor control anu ndiomwe mungasinthe mayendedwe. Chifukwa chake musawope kuyamba ndi katundu wotsika. Nthawi zonse samalirani za kayendetsedwe kake.
6- Mzere wotsika wokhala ndi zingwe zogwirizana
Imodzi mwazomwe zimagwiritsidwa ntchito kwambiri pamisana yakumbuyo ndi kupalasa pang'ono. Zosavuta, zosavuta komanso zolimbitsa thupi zomwe zimalimbikitsa chitonthozo!
Komabe, ngati tikufuna zotsatira zomanga thupi, tiyenera kuthawa chitonthozo, ndipo chifukwa cha ichi akuti ndi mzere wotsika wokhala ndi zingwe, koma osagwirizana.
Anthu ambiri sakhulupirira mayendedwe amodzi, koma atha kukhala ndi zofunikira, monga momwe ziliri: Tikamagwira mizere yocheperako, yokhala ndi chogwirira chamakona atatu, mwachitsanzo, timakhala ndi malire pakati pa mbali ziwiri za thupi ndipo ndikosavuta kupanga mayendedwe monga scapular adduction.
Komabe, tikamachita masewerawa mosakondera, timafunikira kukhazikika m'chigawo chapakati kuti thunthu lisatembenuke. Izi zimapangitsa kuti kuba pang'ono kuchitike komanso kuti mimbulu yambiri ifunsidwe.
7- Mzere wopindika pa Smith Machine
Kupalasa kwa barbell ndichimodzi mwazinthu zofunikira kwambiri zolimbitsa thupi, koma koposa zonse, ndikofunikira pakuchita masewera olimbitsa thupi.
Anthu ambiri amachita mzere wa barbell, kwaulere, yomwe ndi njira yabwino kwambiri. Koma, kusiyanasiyana kumatha kugwiritsidwa ntchito mgulu ili kuti muwonjezere zotsatira zina. Zina mwazo ndizochita kwake ku Smith Machine.
Pogwiritsira ntchito Smith, tiyenera kukhazikika pachimake, koma momwe kapamwamba kamayendetsedwera zimapangitsa kukhala kosatheka kuba ndi thunthu.
Chifukwa chake, mudzapitilizabe kulimbikitsa kutsekemera kwabwino kwa minofu yakumbuyo kudzera munthawi zowonjezerapo ndikuwongoleranso gawo lazoyenda.
Izi ndi masewera olimbitsa thupi omwe atha kuchitidwa ndi kutchulidwa kapena kupsinjika.
8- Chingwe cha nyundo ndi chifuwa chothandizidwa pa benchi la 45º
Monga momwe timatha kupanga kangaude pa benchi yokhala ndi 45º pachifuwa pake, titha kupangiranso nyundo, makamaka ndi ma dumbbells.
Kusunthaku kumayendetsa manja anu patsogolo ndikukulepheretsani kugwiritsa ntchito mapewa anu poyenda. Kuphatikiza apo, imalola kutambasula kwathunthu mgulu lazomwe zikuyenda, zomwe zimaloleza ntchito yabwinoko komanso yokwanira.
9- Isometry isanachitike mndandanda uliwonse
Amadziwika kuti isometrics imatha kufuna kwambiri minofu ndi ulusi wawo, kuthandiza chitukuko.
Cholinga chabwino ndikutsegula minofu ndi kupindika kwa isometric isanachitike gawo lachiwiri la 10-20 ndikulimbikitsa kutsutsana kwazomwe zimachitika mgawo lamphamvu kwambiri.
Tikamalimbikitsa ma isometric, timapangitsanso kuti magazi azichepetsedwa pang'ono pamalopo ndipo tikabwerera kuntchito zoyenda, timatha kufikira minofu mwachangu kwambiri, potero timatha kuwonongeka komanso nthawi yomweyo Kutsekemera kwa fascia.
Komabe,
Kugwiritsa ntchito njira zatsopano pakumanga thupi ndikofunikira nthawi zonse kuti muwonjezere zotsatira zanu. Komabe, zidzakhala zofunikira kuti mutha kuphatikiza maphunziro abwino komanso abwino zakudya muzochita zanu kuti nthawi zonse muwonjezere zotsatira zanu.
Maphunziro abwino!
Za Post Author
