Dziwani zakusiyana kwa Mitundu Yogwirizira pa Chogwirira (Pulley) ndi Pa Bar Yokhazikika

Nthawi Yowerenga: 6 mphindi


O Kuphunzitsira kwam'mbuyo (kumbuyo) mwina ndikovuta kwambiri pakati pa magulu onse a minofu. Ndi chifukwa, ili ndi gulu lomwe silinayang'ane m'mbali mwathu, zomwe zimapangitsa kuti zikhale zovuta kuchita masewera olimbitsa thupi ndi kuwongolera, ngati tikuchita cholakwika. Anthu ambiri ali ndi a chitukuko kusauka kwa dera la dorsal chifukwa cha kusowa kolimbikitsa kokwanira komanso / kapena kusowa kwa chidziwitso mu mfundo za biomechanical zomwe zingasokoneze mwachindunji zotsatira zomwe mukufuna.

Limodzi mwamavuto akulu pakuphunzitsira nsana ndi kusiyanasiyana kwa magwiridwe ake ndi momwe angasokonezere mwachindunji dera lina lakumbuyo lothandizidwa kuposa linalo. Kudziwa momwe mungagwiritsire ntchito mitundu yosiyanasiyana ya ma handle ndi kumvetsetsa bwino izi, mudzakhala oposa 50% pakukweza maphunziro anu obwerera.

Chitsanzo chodziwikiratu kuti kuyika manja ndi mkono kumatha kusokoneza maphunziro ammbuyo kusuntha pang'ono. Kutengera ndi momwe mumagwirira chogwirira ntchito mu Pulley kapena mu Khola lokhazikikaMwachitsanzo, zigawo zosiyanasiyana zakumbuyo kwanu zithandizidwa ndipo izi zitha kutanthauza kusintha kwamaphunziro anu kapena kulephera kwathunthu.

Izi zimachitika pazochita zonse kumbuyo, koma popeza zolimbitsa thupi pa pulley (pulley) ndi bar yolimba ndizofala kwambiri ndipo zimagwiritsidwa ntchito, m'nkhani ino tikambirana za iwo. Komabe, mutha kugwiritsa ntchito ena mwa malingalirowa pochita masewera olimbitsa thupi.

Munkhaniyi tiona zolemba zotsalira kuti mumvetsetse zoyambira ndi mutu wa nkhaniyi, koma dziwani kuti pali zina zambiri zomwe zingaganizidwe ndikugwiritsa ntchito, chabwino?

Kodi ndizotheka kupatula gawo laminyewa kapena lanyumba?

Nthawi zambiri ndimanena kuti munthu wamba ndi munthu amene amaganiza kuti ndizotheka "kupatula minofu". Tikudziwa kuti, pochita, izi ndizosatheka, monga mayendedwe amachitika muunyolo wa minyewa ndipo zimangotheka kulimbikitsa kupindika kwa minofu imodzi patokha ngati tikadakhala mu labotale ndikuchita gawo lake.

Izo sizikanakhoza kukhala zosiyana ndi minofu kumbuyo. Zochita zilizonse zokhudzana ndi kukoka zidzayambitsa magulu a minofu m'deralo. Zingakhale motalika kwambiri kuti nkhaniyi ikambirane za ntchito ya minofu yonseyi, koma mukhoza kuyang'ana m'buku lililonse labwino la anatomy ndi / kapena biomechanics. Koma dziwani kuti, onsewo amatenga nawo mbali mwachindunji kapena mwanjira ina posintha pang'ono, womwe ndi gulu lalikulu lomwe lingaganiziridwe pantchito yakunyumba.

Koma, ngati tikudziwa kuti ndikosatheka kupatula minofu muzochita zilizonse, kodi ndikungotaya nthawi kusinthasintha mitundu ingapo yazovuta zam'mbuyomu? Yankho ndi NO!

Ngakhale sitinathe kudzipatula minofu imodzi panthawi ina, a Kusiyanitsa pakati pa zotsalira kumatipatsa mwayi woti tigogomeze kwambiri dera lina kapena lina lakumbuyo. Kuyika mikono ndi mikono patsogolo kuti dera likhale lochulukirapo, kapena locheperako, lithandizire kuti tithandizire kukulitsa magawo azochulukirapo, zokulirapo m'lifupi, kufikira malo osakwanira amitsempha yam'mbali, mwa zina zambiri.

Chifukwa chake, tiyeni tiphunzire za mitundu yayikulu ya zotsalira zomwe zimakhalapo pantchito zam'mimbazo.

Dziwani >>> Kusiyanitsa pakati pa Pronated, Supine ndi Neutral Footprints.

Mapazi otchulidwa (otseguka ndi otsekedwa) kuchokera kutsogolo

Mapazi otseguka ndiofala kwambiri komanso wamba. Nthawi zambiri imakhala yotambalala pang'ono kuposa paphewa, koma nthawi zambiri anthu ena amakonda kuvala molimba, mozungulira paphewa. Izi zimakhudzana kwambiri ndi kutonthoza kwa munthu kuposa china chilichonse.

Izi ndizofunikira kwambiri ndipo zimafunikira latissimus dorsi makamaka, popeza iyi ndi minofu yomwe imayambitsa ma scapulae komanso kupsinjika phewa, komwe kumayendetsa kukoka kutsogolo.

A zotseguka zotseguka zimatilola kugwira ntchito zochulukirapo kudera la latissimus dorsi. Nthawi zambiri, awa ndi masewera olimbitsa "kumbuyo m'mbali" osati "makulidwe". Mukatsegula kwambiri, mudzakhala mukugwira ntchito yocheperako komanso yoyandikira ya latissimus dorsi.

Ndikofunikira kudziwa kuti ngati mumvetsetsa zomwe zili zotseguka kwambiri, ndiye kuti mukumenyetsa kapisozi wamapewa anu mopitilira muyeso ndipo izi zimapangitsanso kupanikizika kosafunikira pamtondo wa rotator. Chifukwa chake musavalidwe kwambiri kunja kwa phewa lanu.

Mapazi otchulidwa kumbuyo (nape)

Zofanana kwambiri ndi kukoka kwam'mbuyomu, kusiyana pakati pake ndi woyamba ndikuti timachita izi kumbuyo kwa khosi. Kodi ndi chiyani pamenepa? Ena sanganene chilichonse, popeza kupanikizika m'mapewa ndi khafu ya rotator ndikokulira.

Komabe, ngati munthuyo alibe zoperewera komanso ali ndi mphamvu zokwanira paphewa, palibe cholakwika ndi izi. Ngakhale anthu otsogola amafunikira kukhazikika bwino pama scapulae awo kuti athe kuchita bwino pagululi komanso kupewa kuvulala.

A Ubwino wogwiritsa ntchito kukoka ndikuti palibe kuba ndi kumbuyo kwenikweni, mgulu lamsana mu gawo loyenda (lokokedwa) la mayendedwe.

mu kupempha kwa minofu, imagunda ma rhomboids pang'ono, chifukwa ichi ndi kayendedwe kamene kamafuna kuwonjezereka kwakukulu kwa scapulae. Pamodzi, minofu yambiri m'chigawo chapakati cha dorsal imagwiritsidwanso ntchito, monga kuzungulira (yaikulu ndi yaing'ono) komanso subscapularis.

Mapazi otseguka kutsogolo ndi D bar

D bar, kapena Roma bar, ili ndi mulingo wofanana ndi bar yomwe tidagwiritsa ntchito pazotchulidwa kutsogolo, kusiyana kwakukulu ndikuti manja anu sadzalowerera ndale.

Pamene chitseko chimakhala chotseguka, tinatha kupeza gawo la latissimus dorsi, koma mogwira mtima kwambiri pamene timatenga minofu yapakatikati yamasewera osasewera pang'ono.

Kuphatikiza apo, izi zitha kukhala njira kwa anthu omwe alibe matchulidwe athunthu kapena / kapena kutsogola kwamankhwala, chifukwa chake kupsinjika kosafunikira kumapewa.

Supine grip (chosinthira nsinga kapena chatsekedwa)

Chotsatira chake ndichosiyana kwa kutsogola komwe kumatchulidwa kale: Zimachitidwa ndi mitengo ya kanjedza yomwe ikuyang'anizana nanu osati kutsogolo.

Izi zimakuthandizani kuti mukhale ndi mayendedwe ochulukirapo (m'magulu onse azolowera komanso ozungulira) ndipo mutha kupitiliza kukhumudwitsa ma scapulae anu. Ndi izi, tinatha kugwira ntchito mwapadera mdera lomaliza komanso lamankhwala la latissimus dorsi, pafupi ndi m'chiuno mwanu. Minofu ya latissimus dorsi ndi yayikulu kwambiri ndipo izi zimatilola kuyigwiritsa ntchito kwathunthu.

Supine grip imaperekanso mwayi wogwiritsa ntchito mphamvu zochulukirapo, ndikupangitsa kuti katundu azikhala wofunika kwambiri pano. Mwachiwonekere, muyenera kuyisamalira, makamaka mu gawo la eccentric (kubwerera kuchokera kuzolimbitsa thupi mpaka koyambirira) kwa gululi kuti musataye mwayi wochita masewera olimbitsa thupi komanso nthawi yomweyo kupewa kuvulala kotheka, monga biceps brachei.

Mapazi otsekedwa okhala ndi chogwirira chaching'ono

Kutsekedwa kotsekedwa ndi chogwirira cha triangular ndichinthu chabwino kwambiri chogwiritsa ntchito mphamvu, popeza tili ndi ma biceps pomwe ali olimba ndipo izi zithandizira kuyenda. Ndiyenera kukukumbutsani kuti ma biceps sayenera kukhala minofu yayikulu yamayendedwe, kungowathandiza.

Chogwirira Cha Triangle

 

Kukoka kwa makona atatuwo ndikulimbitsa thupi kwakanthawi. Zimakupatsani mwayi wogwiritsa ntchito ma rhomboid komanso gawo lamankhwala la latissimus dorsi bwino. Pokhala ndi magwiridwe antchito abwino kwambiri, amatha kufunsira zochulukirapo zapakati kapena kumbuyo.

Kwa anthu omwe sadziwa zambiri, kulemekeza njira yachikhalidwe yakuphera kuyenera kukhala koyambirira, koma kwa anthu otsogola kwambiri, kusiyanasiyana kungagwiritsidwe ntchito, monga: kuponyedwa kopindika mu pulley (kupempha bwino gawo lamankhwala kumbuyo), kuphedwa ndi thupi kunja kwa pulley (kufunsa bwino kumbuyo), mwa ena.

mipiringidzo yokhazikika

Mfundo zonsezi zomwe zatchulidwazi ndizothandizanso pa bar yokhazikika. Kusiyanitsa kwakukulu ndi kuchuluka kwa zovuta (zazikulu pamatabwa osakhazikika), chifukwa chakufunika koyenera. Kuphatikiza apo, anthu omwe alibe mphamvu zochepa komanso / kapena olemera kwambiri atha kukhala ndi zovuta zina ndi bar yokhazikika.

Chifukwa chake, ndikofunikira kuti iyikidwe pang'onopang'ono kuti ikupatseni ntchito yofunikira, yomwe ili yofunikira pamitundu ingapo yamphamvu (kulimbitsa, kuwongolera ndi zina), kuphatikiza pakukula kwa thupi komweko, inde.

Kutsiliza

Munkhaniyi tikudziwa mitundu ingapo yogwiritsira ntchito m'maphunziro am'mbuyo ndipo titha kumvetsetsa momwe tingagwiritsire ntchito minofu yathu yakumbuyo m'njira yathunthu komanso yokwanira.

Kudziwa madera omwe amayendetsedwa kwambiri ndi mtundu uliwonse wamtunduwu, mudzatha kugwira ntchito bwino ndikuphunzitsidwa kwanu kwam'mbuyo ndikukonza zolakwika zilizonse zomwe zingakhalepo.

Tsopano pendani mawonekedwe anu pofufuza kumbuyo kwanu ndikuwona dera lomwe likufunika kukulitsa kwambiri ndikusankha mtundu woyenera! Mutha kuwona kale zotsatira zabwino pantchito yanu yotsatira!

Maphunziro abwino!

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