Os mapewa ndi akatumba zachilendo kwambiri m'thupi la munthu chifukwa cha zinthu zingapo: ndi malo olumikizana kwambiri komanso osakhazikika m'thupi la munthu; gulu lomwe limalembedwa ndi magulu ena onse mthupi; dera lomwe ndi losavuta kuvulazidwa komanso tsango lomwe limagwira ntchito moyenera ndikukongoletsa kwa amuna ndi akazi. Ichi ndichifukwa chake kudziwa machitidwe abwino kwambiri am'deralo kumbuyo ndi kumbuyo kwamapewa ndizofunikira!
Mapewa amapangidwa makamaka ndi minofu ya deltoid (ngakhale pali zina zolimbitsa). Minofu yayikuluyi imagawidwa mu kumbuyo (kutsogolo), kumbuyo ndi kumbuyo (kumbuyo) dera. Kudziwa zolimbitsa thupi zabwino za gawo lililonse ndikofunikira kuti titha kuchita masewera olimbitsa thupi komanso zotsatira zabwino pakumanga thupi.
Kwachigawo chotsatira, tili ndi kukwera kwammbali ndi kutalika kwazithunziMwachitsanzo, ndizochita zabwino kwambiri. Ngakhale madera akunja ndi kumbuyo amakhala ovuta kwambiri ndipo amafunikira chithandizo choyenera, maluso ophunzitsira ndi "zidule" zina ... Ndipo ndizomwe tikambirana munkhaniyi.
M'kati mwa nkhani yomwe ndikambirane Zochita zabwino kwambiri za 3 kutsogolo kwamapewa ndi masewera atatu kumbuyo kwa mapewa ndipo ndimaliza ndi malingaliro athunthu ophunzitsira phewa, kuti mugwiritse ntchito kulimbitsa thupi kwanu.
Kubwera?
Dera lakale
Dera lakumaso, kapena "kutsogolo" kwamapewa limatha kulembedwa ndi zochitika zosiyanasiyana ndipo limalumikizidwa ndi mayendedwe omwe timagwira a pectoral, monga opachika pamtanda ndi makina osindikizira mabenchi pamakona onse (owongoka, opindika komanso opendekera).
Komabe, zina mwazochita zazikulu komanso zothandiza kwambiri m'chigawochi ndi:
1- Kukula kutsogolo
O chitukuko chakutsogolo itha kuonedwa kuti ndiyo masewera olimbitsa thupi pamapewa, osati gawo lakumunsi lokha, koma minofu yonse yamapewa. Multiarticular and composite, imagwiritsanso ntchito ma triceps brachii ndi gawo lina la pectoralis, kuphatikiza ma stabilizers angapo.
Itha kuchitidwa ndi ma dumbbells kapena ma barbells. Pali zida zina monga makina, Smith Machine ndi zina zomwe zimaloleza kuchitidwa. Mosasamala kanthu, mayendedwe ake ndi ofanana kwambiri. Zitha kuchitidwanso kuyimirira kapena kukhala.
Kwenikweni, timagwiritsa ntchito ma dumbbells tikafuna ufulu woyenda, makamaka ngati pali kuvulala kwamtundu wina m'matupi athu. Zowonjezera kapena kusapeza bwino mukamagwiritsa ntchito bala.
Malangizo ena othandizira kuchita zolimbitsa thupi:
- Bala ayenera kukhala pafupi ndi mphuno zako momwe zingathere;
- Kutsika kwa bala kuyenera kuchitika pang'ono pansi pamakutu, sikofunikira kuti utsike mopitilira apo;
- Sikoyenera, panjira yokwera, kutambasula chigongono chonse. Asanafike kumapeto, bwererani pansi. Izi zipitilizabe kupsinjika kosalekeza pa ma deltoid ndikuwonjezera kuyenda;
- Nthawi zonse funsani wina kuti aziyang'anitsitsa pa zomwe mumachita, kuti pasakhale chiopsezo choti bala ingagwere ndipo mutha kudzipweteka nokha;
- Gwiritsani ntchito, pakufunika, zida monga zingwe zomangira komanso lamba, chifukwa zimathandiza kupewa kuvulala pakakhala zochulukirapo;
- Kuwongolera kayendedwe ndikofunikira nthawi zonse, osati kungowonjezera ntchito ya gulu lomwe likufuna, komanso kupewa kuvulala.
ONANINSO >>> Kukula Kwakutsogolo: Anatomy, Maubwino, Momwe Mungachitire Moyenera ndi ZAMBIRI!
2- Kukwera kutsogolo ndi bala lowongoka
A kukwera kutsogolo, monga momwe dzinalo likunenera, ndiye makamaka mbali yakunja yamapewa ndipo ndi imodzi mwazinthu zazikulu zotetezera izi. Zikuwoneka ngati zophweka, sizophweka monga momwe anthu ambiri amaganizira. M'malo mwake, kuwongolera ma neuromotor ndiye komwe kumafunikira kwambiri mgululi, pomwe katundu amangokhala wothandizira.
A kukwera kutsogolo mutha kuzichita ndi molunjika kapena EZ bar. Komabe, timasiya kugwiritsa ntchito bala yolunjika ngati gawo lalikulu, chifukwa limalola kusiyanasiyana komwe EZ bar sikuloleza, monga kumangirira mwamphamvu.
Malangizo ena othandizira kuchita zolimbitsa thupi:
- Gwirani kapamwamba ndi chala chanu chachikulu, cholozera chala ndi chala chapakati, kutenga chala chanu chaching'ono ndi chala chaching'ono;
- Bala siyiyenera kuchitidwa NDI KANTHU KAMANJA, koma NDI ZANTHU. Muyenera kupanga mtundu wa "tweezers";
- Muyenera kukweza bala pamzere ndipo simuyenera kupitilira apo, chifukwa mapewa sanatsegulidwe ndipo mumakhala pachiwopsezo chovulaza mapewa;
- Chifuwacho chiyenera kukhala chokwera (chodzitukumula) poyenda;
- Paulendo wotsika, muyenera kuwongolera kunenepa kwanu. Mukamagwiritsa ntchito kulemera kwambiri, mudzakhala wokhoza kuyika bala pamunsi, chifukwa chake onetsetsani kulemera kwanu.
- Chifukwa chotsika kwambiri, sindikukhulupirira kuti ndikofunikira kugwiritsa ntchito zida zoteteza monga malamba kapena malamba.
WERENGANI ZAMBIRI >>> Kukwera Kwakutsogolo: Kuchita Masewera Olakwika
Langizo: Mutha kuyigwiritsa ntchito ngati choikidwiratu pochita masewera olimbitsa thupi monga kutsogolo kapena mzere wapamwamba. Muthanso kuyigwiritsa ntchito ngati choikidwiratu chochita masewera olimbitsa thupi monga kukweza m'mbali kapena choyimilira choyimira pamtanda.
3- Kutukula kutsogolo ndi zingwe zosagwirizana pa pulley
Monga kusiyanasiyana kwakutsogolo, uku ndikulimbitsa thupi, koma kumatha kukhala pamwamba pazinthu zosangalatsa za anterior deltoids.
Izi ndichifukwa choti, kuwonjezera pakulemba kwambiri mapewa akutsogolo, kulola kuwongolera bwino gawo lokhazikika (kutsika) ndikukhala ndi zovuta zomwe zikuchitika, izi ndi zochitika zomwe zimakupangitsani kuti mugwire ntchito limodzi, zomwe zingakhale zosangalatsa kwambiri kokha kwa anthu omwe ali ndi ma asymmetries pakati pa phewa limodzi ndi linzake, koma anthu omwe ali ndi vuto mdera losawoneka bwino lomwe nthawi zambiri limasokoneza kuyenda mbali imodzi.
Ichi ndichizolowezi chabwino kwa inu kuti muzindikire kusiyana kwa mphamvu pakati pa mbali imodzi ndi inayo komanso, kuti mukonzezo pakapita nthawi.
Kwenikweni, njira zake zakuphera zimatsata miyezo yakukweza kutsogolo ndi bar, komabe palibe chifukwa chogwirira chogwirira ngati "tweezer". Mutha kuigwira bwinobwino ndi zala zanu zonse ndi kanjedza.
dera lakumbuyo
Dera lakumbuyo, kapena "kumbuyo kwamapewa", siloposa gawo lakumbuyo kwa ma deltoid ndipo ndilofunikira kwambiri pakuwonekera bwino kwa dera la deltoid palokha, komanso lakumbuyo, monga matupi omwe ali ndi miseche yam'mbali ndi yam'mbuyo yam'mbuyo imakhala yosaoneka bwino, imakhala ndi zovuta zowoneka bwino.
Chigawochi chitha kugwiritsidwa ntchito patsiku la ma deltoid ndi tsiku lonyamula, ndikofunikira kumvetsetsa zolimbitsa thupi zomwe zingagwiritsidwe ntchito patsiku lililonse ndikuwapanga kukhala ogwirizana ndi maphunziro. Ndikofunika kukumbukira, komabe, kuti mosalephera patsiku lakumbuyo mukulemba kale mapewa akumbuyo ndi masewera olimbitsa thupi ngati kupalasa mosiyanasiyana.
Monga machitidwe akulu azigawo zakumbuyo kwa mapewa, kapena ma deltoid, tili ndi:
1- mtanda wopindika pamakina
Pakafukufuku omwe adachitika ndikuwunika kwa ma electromyographic zochitika zingapo, zidawonetsa kuti Kutembenuka Mtanda pa Machine kufika pa 93% ya kutsegula kwa minofu pamitsempha yam'mbuyo yam'mapewa, kukhala imodzi mwazochita zabwino kwambiri zamagulu a minofu iyi.
Nthawi zambiri, masewera olimbitsa thupi abwino kwambiri ndi omwe amamasulidwa, ndipo nthawi zambiri samachitika pamakina. Komabe, makina ena ali ndi maubwino ena apadera m'magulu ena amtundu wa minofu, monga ma posterior deltoids, pomwe makina amathandizira kukhala ndi gawo loyenda modabwitsa komanso amathandizanso kuyang'ana kwambiri zomwe gulu lomwe likufuna kuwonongera, kupewa kugwira ntchito mopitirira muyeso.
Malangizo ena othandizira kuchita zolimbitsa thupi:
- Ikani mpando wotsika momwe ungathere. Potsika ndikuti, mukamayambitsa minofu yam'mbali ndipo mutha kusiyanitsa zakumbuyo zakumbuyo;
- Manja akuyenera kukhala okhazikika ndi zigongono zotsogola mmwamba ndi pang'ono pamwamba pamzere wamapewa, kuti zitsimikizire kuti ntchito yolunjika kwambiri pamizere yam'mbuyo yam'munsi ndi trapezius;
- Munthawi yokhazikika (kukoka makina) mumalanda pamapewa mopingasa mpaka mikono yanu itadutsa pang'ono pamtengo. Palibe chifukwa chopitilira apo, popeza nanunso muli pachiwopsezo chovulala;
- Mu gawo la eccentric (makina amabwerera kumalo oyambira) a gululi, gwiritsani ntchito mwayi woti muli pamakina ndikuwongolera kulemera momwe mungathere;
- Musanalepheretse zovuta kumapeto kwa kubwerezabwereza, yambani kuzungulira za mayendedwe. Izi zidzaonetsetsa kuti kusagwirizana kosalekeza kumasungidwa pa minofu yomwe ikukhudzidwa;
- Palibe chifukwa chogwiritsa ntchito zida zodzitetezera.
Langizo: Uwu ndi masewera olimbitsa thupi omwe atha kukhala omaliza kapena oyamba m'mapewa / kumbuyo kwanu. Amagwiritsidwa ntchito kwambiri pamaphunziro ammbuyo chifukwa amatenganso minofu yam'mbuyo.
2- Kupachika pamtanda ndi zingwe pamtunda wapamwamba
O chopachika pamtanda ndi zingwe za pulley Kutali kwambiri ndichinthu cholimbitsa thupi chakumapeto kwa ma deltoid. Izi ndichifukwa choti amatha kuwasiyanitsa bwino komanso kupezanso minofu yathunthu, yomwe imathandizira kuwongolera thupi lathunthu.
Kukhala gulu labwino lomaliza maphunziro amapewa kapena mimbulu, uku ndi kuyenda komwe kuli kofanana ndi komwe kumachitika pamakina, koma tili ndi zovuta zomwe zikuchitika mgululi komanso mbali ina pang'ono, kutha kuyang'ana kwambiri pa dera lakunja la ma deltoid am'mbuyo am'mbuyo kuposa dera lamkati (pafupi kwambiri ndi msana) monga momwe zidalili m'mbuyomu.
Mtanda wopingasa wokhala ndi zingwe pa pulley wapamwamba ukhoza kuchitika ndi maulalo amodzi omwe mumawoloka kapena ngakhale ndi zingwe zopanda ma handles. Poyamba, timagwira mosalowerera ndale, ndipo chachiwiri, timagwira (Dziwani kusiyana pakati pa mitundu ya zotsalira).
Malangizo ena othandizira kuchita zolimbitsa thupi:
- Zitsulo ziyenera kukhalabe ZOYENDA m'gululi. Zimakhala zachilendo kuti anthu azigwiritsa ntchito zigongono zawo kuti achite izi, koma izi zitha kuwonedwa ngati zolakwika ndipo mupezanso ochepa mwayi;
- Mu gawo la eccentric (kumbuyo kwa mikono), onetsetsani kulemera kuti muwonetsetse zotsatira zabwino kwambiri;
- Palibenso chifukwa chogwiritsa ntchito zida zodzitetezera pantchitoyi.
3- Kupalasa ndi chingwe pachimake
A mzere ndi chingwe chogwirira chachikulu sichinthu china koma kupwetekedwa mtima, kopangidwa ndi chingwe, chomwe chili pamwamba pa mzere wamutu wanu. Chifukwa chake chingwecho, chikakokedwa, chizigwirizana ndi maso anu.
Kuyika manja ndichikhalidwe pachingwe. Muyenera kusinthitsa zigongono zanu, koma osayiwala "kuphwanya" malo am'mbuyo am'mbuyo. Gawo loyimilira liyeneranso kuyang'aniridwa, chifukwa misozi mu biceps imatha kuchitika mwadzidzidzi.
Sifunikanso chilichonse choteteza.
Langizo: simufunikira kungogwiritsa ntchito chingwe ngati chowonjezera, koma mutha kugwiritsanso ntchito zokoka zina, monga cholumikizira chowongoka kapena zonyamula chimodzi (ndi mayendedwe omwe amachitika nthawi zonse mogwirizana) kuti muchepetse kuyenda.
Malizitsani Maphunziro A pamapewa
Tsopano popeza tidziwa zochitika zazikuluzikulu zamagawo onse amapewa, nanga bwanji pakuzigwiritsa ntchito? Nayi maphunziro a deltoid omwe mungayese pa ntchito yanu yotsatira:
- Kutsogolo Kwambiri - 3X8-12
- Kukwera Kwakutsogolo Ndi Bar Yoyimirira - 3X10-15
- Nyamulani mbali okhala dumbbells - 3X10-12
- Interior Crucifix with Cables on High Pulley - 3X12-15
Chitani masewero anayi motsatira (quad set) ndi mphindi 1 yopuma pakati pa seti iliyonse ya magawo anayi.
Mukamaliza kukonza ma quadri, omwe akuyenera kuchitidwa 3x, mudzachita:
- Unilateral pulley side lift ndi zingwe kumbuyo kwa thupi - 3X Drop set 12-15 reps (palibe mpumulo pakati pa mbali ndi mbali ndikuchepetsa katundu pagulu lililonse).
- Shrinkage yokhala ndi bala kuchokera kutsogolo - 4X10-15
Pambuyo pake, limbikitsani kuchira kwathunthu minofu yanu.
Kutsiliza
Munkhaniyi tidadziwa zolimbitsa thupi zabwino pamapewa, kutsogolo ndi kumbuyo. Ndipo titha kudziwa maphunziro athunthu komanso othandiza, kuphatikiza izi.
Ndikukhulupirira kuti mutha kuyamba kugwiritsa ntchito zomwe zili pamwambapa ndipo zitha kukuthandizani kuwonjezeka kwa minofu ndi tanthauzo la ma deltoids anu.
Dziwani kuti kugwiritsa ntchito masewera olimbitsa thupi wamba, koma m'njira yoyenera, timapeza zotsatira zabwino.
Maphunziro abwino!
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