Lachinayi, Okutobala 6, 2022
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choyambaMalangizo ophunzitsira mwendoMpando wa Flexor: Zosiyanasiyana ndi Momwe Mungachitire Molondola

Mpando wa Flexor: Zosiyanasiyana ndi Momwe Mungachitire Molondola

Nthawi Yowerenga: 6 mphindi

A flexor mpando Ndi njira yabwino yochitira masewera olimbitsa thupi mamembala apansi ndipo zikachitidwa moyenera zimatha kupereka mapindu ambiri, kotero ndikofunikira kudziwa momwe mungachitire.

Pano m'nkhani ino, tikuwonetsani mfundo zambiri zofunika zokhudzana ndi masewera olimbitsa thupi, monga minofu yayikulu yomwe imakhudzidwa ndi kuphedwa kwake, zolakwika zomwe zimachitika kawirikawiri komanso zofunikira zomwe ziyenera kuchitidwa.

Kuti mutha kudziwa chilichonse chokhudza kugwiritsa ntchito moyenera flexor mpando, onetsetsani kuti mwatsatira lemba ili mpaka kumapeto. Inu!

Main minofu nawo

Minofu nawo kuphedwa kwa flexor mpando, ndipo chifukwa chake adzaphunzitsidwa ndi kukondoweza kwambiri panthawi yochita masewera olimbitsa thupi, ndi hamstrings, onani pansipa minofu flexor mpando

Hamstrings ndi gulu la minofu yomwe imapangidwa ndi:

  • semimembranosus minofu
  • biceps femoris minofu
  • minofu ya semitendinosus

Minofu ina yomwe imapezedwanso kufunsidwa kwambiri kuti ikhale pampando ndi:

  • minofu ya gracilis
  • minofu ya gastrocnemius
  • minofu ya sartorius

Ndi izi, zikuwonekeratu momwe masewerawa amafunira zambiri kuchokera kumagulu osiyanasiyana a minofu ya miyendo yathu yapansi.

Ichi ndi chimodzi mwazifukwa, mwa njira, chifukwa chake chimafunidwa mkati mwa masewera olimbitsa thupi kuti mukhale ndi ndondomeko yabwino yophunzitsira, komanso ndikofunika kudziwa za chisamaliro chomwe chiyenera kuchitidwa pakuchita bwino, monga momwe tidzaonera m'tsogolomu. flexor mpando phindu.

minofu flexor mpando
flexor mpando minofu

Kusiyana kwakukulu kwa gulu lirilonse la minofu lomwe likukhudzidwa

Kuti mupindule kwambiri ndi masewerawa, nsonga ndi kupanga masinthidwe omwe amathandiza kuti minofu igwire ntchito mwapadera komanso mwachindunji, monga momwe tikuonera. flexor chair ndi chiyani.

A Unilateral flexor chair Ndizosiyana kwambiri chifukwa mukhala mukugwiritsa ntchito mwendo umodzi nthawi imodzi, ndi katundu wocheperako kotero kuti pasakhale kufunikira kokhazikika, kotero zimakhala bwino kwambiri pakulimbitsa thupi kwambiri.

Mfundo ina yofunikira ya kusiyana kwa unilateral flexor ndikuthandizira kuthetsa mavuto omwe angakhalepo a asymmetries a minofu, kotero kuti aliyense amene ali ndi mwendo umodzi wochuluka kuposa winayo, mwachitsanzo, akhoza kupambana pakuwongolera.

Ndimagwiritsa ntchito kale flexor mpando yokhala ndi thunthu losiyana ndi thunthu limathandizanso kudzipatula ena minofu, malinga ndi ngodya yomwe thunthu ili.

Chifukwa chake, mutha kuyesanso kuti mudziwe kuti ndizovuta ziti zomwe zingapangitse kutsindika kwambiri pa hamstring kapena magawo ake ena. flexor mpando kayendedwe.

Momwe mungapangire masewerawa molondola

Chimodzi mwazinthu zofunika kwambiri pakuchita masewera olimbitsa thupi, monga flexor mpando, ndi momwe mungayendetsere bwino, onani zambiri pa flexor chair kuphedwa.

Izi zidzaonetsetsa kuti simukupeza zotsatira zokhutiritsa, koma kuti mupewenso kuvulala komwe kungathe kuchitika, zomwe zingayambitse mavuto mukupitiriza maphunziro anu.

E koma pa kuti ntchitoyi ichitike bwino? Tsatirani sitepe ndi sitepe momwe mungapangire flexor chair ndi isometry zomwe tikuwonetsa pamndandanda womwe uli pansipa:

  • Khalani pampando ndikuthandizira msana wanu kumbali yakumbuyo, kotero kuti mapazi anu apumule pamwamba pa khushoni, ndipo kotero kuti ili ndendende pamtunda wa akakolo anu.
  • Samalani pamene mukutseka pad yomwe imathandizira ntchafu zanu, chifukwa ziyenera kukhala pamwamba pa bondo.
  •  Ndi zonse zolondola, ndiye pindani mawondo anu mpaka mutha kugwirizanitsa minofu yam'mbuyo ya ntchafu yanu mpaka kufika pamtunda pamene tikulankhulira. posterior flexor chair
  •  Pambuyo pake, pang'onopang'ono bwererani kumalo oyambira potambasula mawondo anu mwadongosolo.
  • Chitani mayendedwe awa kuchuluka kwa kubwereza komwe kwakhazikitsidwa pagawo lililonse lazochitazo.
  • onani zambiri za Como kupanga cadflexor popunthira ndi zotanuka
flexor chair momwe angachitire
flexor chair momwe angachitire

Zolakwa zazikulu pochita

Pali zolakwika zina zomwe zimakhala zofala kwambiri kwa omwe adzachita zolimbitsa thupi flexor mpando ndipo muyenera kusamala kuti musawachite.

Chimodzi mwa zolakwika zazikulu ndikusagwiritsa ntchito kulemera koyenera, kuyika katundu wochuluka kuposa momwe mungathere.

Izi zidzatha kukankhira thupi lanu mochuluka kuti mulipire kusowa kwa mphamvu, kotero kuti chiuno chanu chidzatha kukweza ndipo m'munsi mwanu mudzasinthasintha.

Zomwe zimatha kuchitika ndikuti simungathe kudzipatula kwa ana ang'ombe kapena hamstrings, zomwe zimatha kuvulaza msana, chinthu chowopsa kwambiri.

Chofunikira ndichakuti nthawi zonse mumayang'ana kulemera komwe kumakupatsani mwayi wochita kubwereza 8 mpaka 12 molimbika, zomwe zingabweretse zotsatira zabwino kwa kukula kwa minofu, Onani momwe mungapangire flexor chair ndi shin guard ndi kupewa zolakwika wamba.

Zotsatira za zolakwika pakuchita flexor chair

Mpando wa flexor, bola ngati ukuchitidwa molondola, umatha kubweretsa zotsatira zodabwitsa pamiyendo yapansi, koma kuchita molakwika ndikoopsa kwambiri.

Chimodzi mwa zoopsa kwambiri ndi Zotsatira zoyipa mumsana, pamene sichikuthandizidwa bwino, zomwe zingabweretse mavuto ambiri m'derali.

Dera la lumbar ndi limodzi mwa omwe amavutika kwambiri chifukwa cha kuphedwa kolakwika kwa ntchitoyi, choncho, muyenera kumvetsera kwambiri.

Mabondo amathanso kukhudzidwa kwambiri chifukwa cha mpando wa flexor wopangidwa molakwika, kuonjezera kwambiri chiopsezo cha kuvulala kwa patella komanso ngakhale mitsempha.

Zochita zabwino zaulere zosinthira (palibe zingwe)

Kwa omwe safuna kugwiritsa ntchito flexor mpando, pali masewera olimbitsa thupi aulere omwe angalowe m'malo mwake, onani zomwe zimalowa m'malo mwa mpando flexor :

  • Wolimba kapena waku romania wakufa
  • wakufa

Zochita ziwirizi zimakakamiza kuchulukirachulukira kuposa kugwiritsa ntchito mpando, chifukwa chake ndikofunikira kuti muzichita mumaphunziro anu, onani zambiri za momwe mungasinthire mpando flexor.

Chenjezo popanga flexor chair

Pochita masewera olimbitsa thupi flexor mpando, muyenera kuzindikira njira zina zodzitetezera zomwe zingakuthandizeni kuchita maphunziro abwino komanso zomwe zingachepetse chiopsezo cha kuvulala.

Chifukwa chake, tcherani khutu ku njira zodzitetezera zomwe tikuwonetsa pamndandanda wotsatirawu:

  •        Nthawi zonse sungani msana wanu mothandizidwa bwino: Chimodzi mwazinthu zazikulu zomwe ziyenera kutsatiridwa pochita masewera olimbitsa thupi flexor mpando ndi ndime. Ngati musunga zopindika za msana wanu, ndiye kuti mutha kupewa zochulukira mdera lino, zomwe zimawonjezera chiopsezo chovulala.
  •        Osayika chithandizo cha pilo pa mawondo anu: pa makina omwe ndi flexor mpando pali chithandizo chomwe chili pamwamba pa mzere wa bondo ndipo ndi pamene mbali yakutsogolo ya ntchafu yanu iyenera kuthandizidwa. Pamene chipangizocho sichinasinthidwe bwino, ndiye kuti pediyo ikhoza kukhala ndendende pamwamba pa bondo lanu, zomwe zimabweretsa kuwonjezereka kwa patella ndipo zimayambitsa mavuto ambiri monga kusokonezeka, kupweteka ndi chiopsezo chovulala.

Momwe mungakulitsire ntchito ya flexor chair?

Mutha kukulitsa zotsatira zomwe mwapeza pogwiritsa ntchito flexor mpando, ndipo ichi ndi chinthu chofunikira kuonetsetsa kukula kwa minofu yomwe mukufuna.

Izi ndichifukwa choti mukamaphunzitsa kwambiri, momwe zimapindulira ndikubweretsa zotsatira zabwino, idzafika nthawi yomwe mudzakafika pamalo otchedwa "plateau", pomwe kupita patsogolo kumadutsa.

Pali njira zina zomwe zingathandize kuti zotsatira zake ziwonjezeke, makamaka kwa iwo omwe akhala akuphunzitsidwa kwa kanthawi ndipo sakuwonanso kupita patsogolo kwa kukula kwa minofu.

Onani mndandanda wotsatirawu wa njira zamphamvu kwambiri pazifukwa izi:

      Kubwereza pang'ono: 

      Imeneyi ndi njira yofunikira kwambiri kuti muthe kutenga minofu yanu kutali kwambiri ndi kutopa ndipo potero muwonjezere kulimbikitsana komwe kungathandize mu matenda oopsa. Njira yobwezera pang'onoyi imakhala ndi inu kuchita ma reps kudzera mumtundu wocheperako mutatha kubwereza mpaka mutatopa, kuti muwonjezere ntchito yochulukirapo pa minofu yomwe mukufuna.

     maphunziro a drop-set

      Njira yopangira dontho, yomwe imadziwika bwino muzochita zina ndi omwe akhala akuphunzitsidwa kwa nthawi yayitali, ndi njira yabwino yopititsira patsogolo zotsatira ndi flexor mpando. Njirayi imakhala ndi inu kuchita mndandanda mpaka mutatopa kapena mutayandikira, ndipo pambuyo pake, popanda kupuma, chepetsani katundu wa chipangizocho ndikuchita kubwerezabwereza mpaka mufikirenso kutopa.

wapamwamba kwambiri

      Njira yomaliza yoti muwonjezere zotsatira zanu ndi mpando ndi superslow. Njirayi imakhala ndi inu kuonjezera nthawi yomwe minofu yanu idzakhala yopanikizika, zomwe zimapangitsa kuti gulu la minofu ligwire ntchito. Njirayi ili ndi mawonekedwe owonjezera cadence pakuchita kubwerezabwereza, makamaka pankhani ya gawo la eccentric, lomwe lingathandize kulimbikitsa ntchito yowonjezereka ya minofu iliyonse.

Kutsiliza

Monga mukuwonera, a flexor mpando Ndi njira yabwino yochitira masewera olimbitsa thupi kwa miyendo yakumunsi ndipo imatha kubweretsa zotsatira zabwino, komabe, kuwonetsetsa kuti hypertrophy ikwaniritsidwa ndikofunikira kuchita bwino.

M'mawu awa, mwaphunzira zambiri za momwe masewerawa amagwirira ntchito, minofu yomwe imakhudzidwa ndi kuphedwa kwake, njira zodzitetezera kuti mupewe kuvulala komanso zolakwika zambiri zomwe akatswiri amapanga.

Ndizidziwitso zonse zomwe zaperekedwa apa, zidzakhala zosavuta kuti muzichita kubwerezabwereza molondola ndikukwaniritsa zomwe mukufuna mu maphunziro anu.

Munakonda nkhani ya lero za flexor mpando

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