Iwo Mapoka matanhatu Makuru Etsandanyama
Major Muscle Boka #1: Chipfuva
Major Muscle Boka #2: Kudzoka
Makuru Tsandanyama Boka #3: Maoko
Major Muscle Boka #4: Mafudzi
Makuru Muscle Boka #5: Makumbo
Makuru Tsandanyama Boka #6: Mhuru
A "muscle group" ndizvo chaizvo zvinonzwika se-boka remasumbu pedyo nemuviri wako rinoita maitiro akafanana.
Paunenge uchidzidzira, mapoka matanhatu makuru emhasuru aunofanirwa kutarisisa ndeaya:
1. Chipfuva
2. Kumashure
3. Zvombo
4. Mafudzi
5. Makumbo
6. Mhuru
Kuronga tsandanyama nenhengo yemuviri kunotibatsira kuronga uye kuronga zvirongwa zvedu zvekudzidzisa.
Semuenzaniso, kana iwe uchida kusimbisa muviri wako wepamusoro, iwe unofanirwa kuisa pfungwa zvakanyanya pane yakazara-muviri chirongwa chekurovedza muviri kana chirongwa chekusimudza uremu.
Kudzidzira kaviri kana katatu pavhiki isarudzo yakanaka, asi kana ukawedzera kuwanda, iwe uchakurumidza kudzidzira uye kunyange kukuvadzwa, saka kudzidzira nguva dzose itsika yakanaka.
Kune rimwe divi, vanhu vazhinji vanotarisisa zvakanyanya pamamhasuru ega ega senge biceps. Asi kutaura zvazviri, kurovedza muviri kwega kwega kunoitwa nemapoka emhasuru pamwechete, kukura kwakaringana kwesimba reboka remhasuru uye ukuru kunofanira kunge kuri chirevo chekudzidziswa.
Pane kudaro, nekudzidzisa mapoka matanhatu makuru emhasuru ataurwa pamusoro apa, symmetrical, hutano, uye aesthetically pleasing physique inogona kuwanikwa. Nekudzidzisa aya mapoka makuru matanhatu emhasuru, mapoka madiki ane tsandanyama anogona kugadzirwa zvakanaka. Zvisinei, kufunga kuti ungavadzidzisa sei muchirongwa chako chekudzidzisa hakusi nyore, unofanira kupinza tsono neshinda kuburikidza neboka rega rega retsandanyama kuti uchengetedze zvakaringana kuwana mumhasuru uye kusimba kudzivirira kusaenzana kwetsandanyama kana kukuvara.
Major Muscle Boka #1: Chipfuva
Tsandanyama huru yechipfuva ndiyo huru yepectoralis, kana "pec" huru. Basa guru nderokubatsira ruoko rwepamusoro muviri wose. Kusiyana nemamwe mamhasuru mazhinji, zvisinei, mafiibhi emusungo wepectoral haasi ese anoenderana munzira imwechete.
Iyo pec hombe ine akawanda "mapoinzi," kana nzvimbo idzo mhasuru fiber inonamira kune skeleton.
Pane sternocostal point, inosungirira sternum uye ribcage kuruoko rwako rwepamusoro, uye clavicular point, inosungirira collarbone yako kuruoko rwako rwepamusoro.
Nei izvi zvichikosha?
Maekisesaizi anosanganisira kusundira maoko pamberi pechipfuva, senge flat uye kuderera bhenji press, simbisa iyo yakakura sternocostal point yepecs.
Zviitwa zvinosanganisira kufambisa maoko kumusoro uye kure nechipfuva, seye incline uye reverse-grip bench press, simbisa iyo diki clavicular point.
Saka, kana iwe uchida kukudziridza chifuva chakazara, chakaenzana, chakanyatsotsanangurwa, iwe unoda kutarisa pazviitwa zvechipfuva seizvi:
?Flat barbell bench press
?Incline barbell bench press
?Flat dumbbell bench press
?Enzanisa dumbbell bench press
?Close-grip bench press
?Reverse-grip bench press
?Dips
Pfupiso: Mutsara wechipfuva unoumbwa nezvikamu zviviri, kana "mapoinzi" -iyo sternocostal uye clavicular point, uye iwe unofanirwa kushandisa maekisesaizi anonongedza mapoinzi maviri kuti uwedzere kukura kwemhasuru.
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Tsandanyama Boka #2: Kumashure
Iwo mamhasuru mana anoumba kuwanda kwemusana, uye watinoda kutarisa pakukura, ndeaya:
? Trapezius
Misungo yako inobatanidza musana wako kumafudzi ako.
? Rhomboids
Iyo rhomboids inodzikamisa mapendekete ako nekubatanidza iwo musana wako.
? Latissimus dorsi
Iwo ma lats anonamira ruoko rwako rwepamusoro kumusana kwako kuti uite chimiro chakaita semapapiro.
? Erector spinae
Iyo musana erectors inomhanya yakaenderana nemusana wako uye ita chaizvo zvaungatarisira-chengeta musana wako wakadzikama uye wakatwasuka.
Kugadzira musana wakafara, mukobvu, wakatsanangurwa ndeimwe yenzira dzakanakisa dzekutora muviri wako kubva kune "zvakanaka" kuenda kune "zvakasarudzika."
Kana icho chiri chinangwa chako, saka iwe unoda kutarisisa maekisesaizi ekumashure seaya:
?Barbell deadlift
?Sumo deadlift
?Trap-bar deadlift
?Lat pulldown
?Seated cable row
?Pullup
?Chinup
?Dumbbell row
?Chisimbiso mutsara
Pfupiso: Musana wako wakagadzirwa nemhasuru ina dzakakura, uye zviitwa zvakanakisa zvekudzidzidzisa zvese zvinosanganisira kudhonzwa kwakachinjika uye kwakatwasuka, senge barbell deadlift, lat pulldown, uye dumbbell row.
?
Tsandanyama Boka #3: Maoko
Ruoko runonyanya kuumbwa netsandanyama ina:
? Biceps brachii
? Biceps brachialis
? Triceps
? Maoko
Ruoko runoumbwa ne biceps, triceps, forearm tsandanyama, uye mamwe mashoma mashoma mamhasuru. Iwe unofanirwa kusanganisira rimwe basa rakananga pabiceps uye triceps, asi iwe kazhinji haudi kushanda nemaoko zvakananga.
Saka, kana iwe uchida kushanda uye kusimbisa biceps yako, triceps, uye forearms, iwe unofanirwa kutarisa pane maekisesaizi emaoko seaya:
?Barbell curl
?Dumbbell curl
?EZ-bar curl
?Skull crusher
?Triceps pressdown (netambo kana simbi mubato)
?Dips
?Triceps overhead press (netambo kana dumbbell)
?Close-grip bench press
?Chinups
?Pullups
?
Tsandanyama Boka #4: Mafudzi
Mapendekete ako anoumbwa nemamhasuru matatu makuru anozivikanwa se deltoids.Iwo matatu mapoinzi e deltoids ndeaya:
? Nzvimbo yepamberi (kumberi)
? Lateral point (pakati)
? Posterior point (kumashure)
Iyo deltoids inonyanya kushandiswa kudzikamisa mapoka emhasuru padyo nemapfudzi, senge pecs, lats, uye biceps.
Iyo posterior deltoid inobatsira lats nemisungo kuunza maoko kumashure kwako, iyo anterior delts inobatsira pecs kuunza maoko mberi, uye ekunze delts anobatsira misungo, pecs, uye mamwe mamhasuru akapoteredza mutsipa nekumusoro kumashure Simudza maoko ako parutivi. .
Nekuchinja kona yekudhinda kana kudhonza, unogona kushandura dhigirii iyo deltoid inodzidziswa maererano nemamwe mamhasuru. Semuenzaniso, mushina wepamusoro uchashandisa yakawanda ye lateral deltoid bundle pane yekumusoro chipfuva, nepo mutsara webarbell uchashandisa yakawanda yekumashure deltoid bundle pane lat pulldown.
Izvo zvakakosha kukudziridza ese matatu mapoinzi emhasuru iyi nekuti kana imwe yadzo ikawira kumashure, inozoonekwa zvakanyanya.
Kune chikamu chikuru, lateral uye kumashure delts inoda basa rakawanda nekuti anterior deltoid yakadzidziswa zvakanaka panguva yekurovedza chipfuva, uye hapana anosvetuka zuva rekudzidzira chipfuva.
Zvakadaro, kudzidzisa chipfuva hakudzidzisi zvakaringana mamwe maviri mapoinzi e deltoid, ndosaka zviri nani kuisa mamwe maekisesaizi anodzidzisa madhiri ako ekunze nekumashure panguva imwe chete.
Kana iwe uchida kukudziridza ese matatu mapoinzi e deltoids yako, iwe unoda kutarisa pamapfudzi maekisesaizi seaya:
?Dumbbell side delt inosimudza
?Dumbbell rear delt inosimudza
?Barbell mitsara
?Dumbbell mitsara
?Military press
?Flat bench press
?Incline bench press
Pfupiso: Mapendekete akaumbwa nemapoinzi kumberi, mativi uye kumashure, zvakakosha kuti usanganise maekisesaizi anodzidzisa mapoinzi ese matatu muchirongwa chako kuti chitarisiko chakaenzana, chakaenzanirana.
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Tsandanyama Boka #5: Makumbo
Chikamu chepamusoro chemakumbo chinoumbwa nemapoka makuru makuru emhasuru:
? The quadriceps
? Misungo
? The glutes
Kunyange zvazvo mhuru iriwo chikamu chegumbo maererano nekugadzirwa kwemuviri, inotsanangurwa zvakasiyana nekuda kwemaitiro akasiyana ekudzidzisa. Rimwe nerimwe remapoka emhasuru aya rinoda kunyatsodzidziswa nemaekisesaizi akasiyana.
The Quads
Iyo quadriceps seti yemamhasuru mana makuru pamberi pemakumbo ako:
? The vastus lateralis
? The vastus medialis
? The vastus intermedius
? Rectus femoris
Iyo quadriceps inoshanda pamwe chete kuwedzera mabvi uye kuchinjika mahudyu.
Saka, quadriceps exercises inounza hudyu kubva panzvimbo yakawedzerwa kusvika kune imwe nzvimbo yakagadzikana (kupeta majoini) uye kuunza mabvi kubva panzvimbo yekuchinja kusvika kune imwe nzvimbo (kururamisa majoini).
Apo iyo quadriceps yakanyatsogadzirwa, inoumba nheyo yegumbo.
Sezvauchaona, akanakisa ma quad maekisesaizi aunogona kuita anowanzo itwa ma combo uye anowanzo sanganisira kushandisa masimbi emahara.
Kana iwe uchida kuwedzera quads yako, unofanirwa kutarisa pazvinhu zvakaita seizvi:
?Barbell back squat
?Barbell kumberi squat
?Dumbbell lunge
?Kutsikirira gumbo
?Bulgarian split squat
The Hamstrings
Iyo hamstrings iboka remasuru matatu kumashure kwemakumbo ako:
? Semitendinosus
? Semimembranosus
? Biceps femoris
Iyo hamstrings inoshanda pamwe chete kuchinjisa mabvi sezvaunoita ne hamstring curls, uye kutambanudza mahudyu mukuita maekisesaizi senge hip thrust uye kufa.Iyo biceps femoris zvakare yakakamurwa kuita maviri "madotsi" kana zvikamu, senge biceps muruoko rwako.Kusiyana ne biceps, zvisinei, hamstrings inowanzova imwe yemhasuru dzinoregeredzwa mumutumbi wezasi.
Iyo quads inowana yakanyanya kutariswa nekuti yakakura uye yakakurumbira, iyo inogona kugadzira tsandanyama kusaenzana pakati pepamberi neshure kwehudyu iyo isingangotaridzike zvinoshamisa asi inowedzera njodzi yekukuvara.
Vanhu vazhinji vane pfungwa isiriyo yekuti squats haisi yese iyo hamstrings inoda. Nepo squats ichibatanidza hamstrings, iyo quads inoita yakawanda yebasa. Izvi zvinonyanya kuitika kune rudzi rwe squats iwe unowanzoona mujimu.
Kana iwe uchida kuwedzera zvakanyanya hamstrings yako, iwe unoda kutarisa pane maekisesaizi akadai seaya:
?Barbell deadlift
?Sumo deadlift
?Romanian deadlift
?Hamstring curl muchina
?Barbell mangwanani-ngwanani
?Glute-ham kusimudza muchina
The Glutes
Iyo gluteus tsandanyama, kana "glutes," inoumbwa nemisungo mitatu inoumba butt yako:
? The gluteus maximus
? Iyo gluteus minimus
? The gluteus medius
Iwo ma glutes anoita basa rakakosha mukudzikamisa muviri wako mumitambo yakasiyana siyana uye mukugadzira simba mumaekisesaizi akaita seanofa uye squats.
Asi ikozvino, kana iwe ukadzidzisa muviri wako wepasi nemazvo, haufanirwe kuita rimwe basa rekuwedzera kune yako glutes nekuti ichashanda pamwe chete muzasi muviri Workout.
Kana iwe uchida kuwedzera glutes yako, unofanirwa kutarisa pazvinhu zvakaita se:
?Barbell deadlift
?Sumo deadlift
?Romanian deadlift
?Glute lifter/Glute Isolate
?Barbell Hip Press
?Barbell squats
Chidimbu: Chikamu chepamusoro chegumbo chinoumbwa ne quadriceps, hamstrings, uye glutes, uye iwe unoda kuisa maitiro anoshanda aya mapoka emhasuru mumutambo wako kuti uwedzere simba remakumbo uye ukuru.
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Tsandanyama Boka #6: Mhuru
Mhuru dzakaumbwa nemhasuru mbiri dzine simba:
? The gastrocnemius
? The soleus
Mhuru inoumbwa ne gastrocnemius uye soleus tsandanyama, izvo zvese zvaunoda kudzidzisa kuburikidza nekumira uye kugara mhuru maekisesaizi.
Iko hakuna akawanda akakosha akakosha maekisesaizi emhuru aunogona kuita, asi heano iwo iwo kana iwe uchida kutarisa pane:
? Yakamira mhuru inosimudza muchina
? Kusimudza mhuru yebarbell
? Akagara mhuru inosimudza muchina
?Muchina wekusimudza mhuru yembongoro
?Gumbo rimwe chete bodyweight kusimudza mhuru
Nguva yekutumira: Nov-10-2022