Manyan tsoka guda 6
Babban rukunin tsoka # 1: kirji
Babban rukunin tsoka # 2: baya
Babban rukunin tsoka # 3: makamai
Babban rukunin tsoka # 4: kafadu
Babban rukunin tsoka # 5: Kafafu
Babban rukunin tsoka # 6: Katari
A "Kungiyar tsoka" ita ce daidai abin da yake sauti kamar-gungun tsokoki kusa da jikinku wanda ke aiwatar da irin ?ungiyoyi iri ?aya.
Lokacin da kai horo ne, manyan kungiyoyin tsoka guda shida ya kamata ka kula da sune:
1. Chest
2. Back
3.
4. Kaya
5. Kafafu
6. Catves
Rarraba tsokoki na jiki ya taimaka mana mafi kyawun tsari da kuma tsara shirye shiryen horarwa.
Misali, idan kana son karfafa jikinka na sama, ya kamata ka mai da hankali sosai a kan wani shiri na motsa jiki ko kuma daukar nauyin aiki mai nauyi.
Horar da biyu ko sau uku a mako shine kyakkyawan za?i, amma idan kun ?ara yawan za?i, zaku ji da?in rauni, horo na yau da kullun shine kyakkyawan al'ada.
A gefe guda, mutane da yawa suna mayar da hankali sosai a kan tsokoki ?aya kamar biwars. Amma a zahiri, kowane motsa jiki ana yin motsa jiki ne da ?ungiyoyin tsoka, da ha?akar ?arfin tsoka da girman ?arfin gwiwa ya kamata shine ma'anar horo.
Madadin haka, ta hanyar horar da manyan kungiyoyin tsoka guda shida da aka ambata a sama, ana iya samun kimiyyar lafiya, koshin lafiya, da za a iya samun irin rai mai kyau. Ta hanyar horar da wa?annan manyan kungiyoyin tsoka guda shida, suna da ala?a da ?ananan ?ungiyoyin tsoka da za a iya ci gaba. Koyaya, gano yadda ake horar da su a cikin shirin horarwa ba shi da sau?i, dole ne kuyi zubanku da allura da ?arfi ta hanyar kawar da rashin daidaituwa ko raunin da ya faru.
Babban rukunin tsoka # 1: kirji
Babban tsoka na kirji shine pectoralist babba, ko "Pec" babba. Babban aikin shine taimaka wajan sama a jikin jiki. Ba kamar yawancin tsokoki ba, duk da haka, da fibers na kere tsokoki ba duk suke daidaita su ba.
Manyan Pec suna da maki mai yawa ", ko wuraren da ?wayoyin tsoka suke ha?e da kasusuwa.
Akwai batun strostoochostal, wanda ke kaiwa da sternum da kuma tsarkake zuwa ga hannunka na sama, da kuma maki na mai, wanda ke kai makamancinka zuwa hannunka na sama.
Me yasa wannan yake da mahimmanci?
Darasi da ke hadawa da tura makamai a gaban kirji, kamar ?akin kwana da ragin benci, jaddada mafi girman lokacin pecs.
Darasi wanda ya hada da motsin makamai sama da nesa daga kirji, kamar mahallin da wuya, jaddada karami maki.
Don haka, idan kuna son ha?aka cikakke, gwargwado, kirji da aka ayyana, kuna son mai da hankali kan darasi na kirji kamar wa?annan:
?Fl5 Flowic barbell latsa
?Labaran BLLINALECLER
?Flat dumbbell bench latsa
?Matsa dumbbell din
?Kusantar-ri?e benci
?Koma-rench latsa
?Gantsi
Takaitawa: Tsohon kirjin ya ?unshi sassan biyu, ko "maki" -ratociochostal da kuma maki maki, kuma ya kamata ku yi amfani da darasi biyu don ha?aka ha?akawa.
?
Kungiyoyin tsoka # 2: baya
Tsokoki guda hu?u wa?anda suke da yawa na baya, kuma muna son mayar da hankali kan ha?aka, sune:
? Trapezius
Tarkacenku suna ha?a kashin ku a kafada kafada.
? rhomboids
Rhomboids yana da wuyan albashin ku ta hanyar ha?a su zuwa kashin ku.
? Latissimus Drisi
Kwayoyin suna ha?e hannunka na sama don dawo da kayan kwalliya.
? Ingantaccen Spine
East East East Lectors Ru layi daya zuwa kashin ku kuma yi daidai abin da za a tsammanin-tsare tsinkaye da kuma madaidaiciya.
Inganta yaduwa, lokacin farin ciki, an ayyana baya shine mafi kyawun hanyoyi don ?aukar masaniyar kimiyyar ku daga "mai kyau" don "na musamman."
Idan wannan shine burin ku, to kuna son mayar da hankali kan motsa jiki kamar wa?annan:
?Barbell
?Sumo
?Tarko-bar kisan
?Latuldown
?An yi ta USB
?Ja da
?Kagap
?Layi Dumbbell Row
?Sa hatimi
Takaitawa: Baya baya ya ?unshi manyan tsokoki guda hu?u, kuma mafi kyawun motsa jiki don horar da dukansu masu jan hankali, kamar suck mai fashewa, kamar su Latalbell Row.
?
Kungiyoyin tsoka # 3: makamai
A hannu galibi an ha?a da tsokoki hu?u:
? biiceps brachii
? ci belachiallis
? Tasirin
?
A hannu an yi shi ne daga cikin biceps, kwararru, tsokoki na hannu, da kuma wasu 'yan ?anana. Ya kamata ka hada da wasu aiki kai tsaye a kan biceps da kwali, amma yawanci ba kwa bukatar yin gubar kai tsaye.
Don haka, idan kuna son yin aiki da karfafa bices ?inku, sdips, da kuma tabbaci, kuna bu?atar mai da hankali kan ayyukan hannu kamar wa?annan:
?Barbell curl
?Dumbbell curl
?Ez-bar curl
?Kwanyar mutane
?Triceps latsa (tare da igiya ko ?arfe)
?Gantsi
?Siceps Sama da Press (tare da USB ko Dumbbell)
?Kusantar-ri?e benci
?Chiups
?Ja da
?
Kungiyoyin tsoka # 4: kafadu
Kafadu sun ?unshi manyan tsokoki guda uku da aka sani da Deltoids.Abubuwa uku na Deltoids sune:
? aya (gaba)
? Ma?aukaki
? Points Points (baya)
An yi amfani da Deltoids da farko don magance ?ungiyoyin tsoka a kusa da kafadu, kamar su pecs, latss, da kuma ciiceps.
Pertoric na baya ya taimaka kwarin gwiwa da tarkuna suna kawo hannu a bayan ka, karkatar da delts suna taimaka wa tarkuna, kwari, da sauran tsokoki a kusa da wuya.
Ta hanyar canza kusurwar latsa ko ja, zaku iya canza digiri wanda aka horar da dangi ga sauran tsokoki. Misali, latsa latsa zai yi amfani da ?arin daga cikin kirji na ?arshe fiye da kirji na sama, yayin da barbellow zai yi amfani da ?arin daga cikin ?oye meltoidown fiye da lat lat.
Yana da matukar muhimmanci a bunkasa dukkan maki uku na wannan tsoka saboda idan ?ayansu ya fadi a baya, zai zama sananne sosai.
Don mafi yawan ?angare, da ?arshen da ya biyo bayan Delts suna bu?atar mafi yawan aiki saboda deltoid mai horar da kullun yayin motsa jiki, kuma babu wanda ya tsallaka ranar horo na kirji.
Koyaya, horar da kirji bai cancanci horar da sauran maki biyu ba, wanda shine ya fi kyau a ha?a wasu ?arin darasi da ke horar da su a waje a lokaci guda.
Idan kana son bunkasa dukkan maki uku na deltooids, kana son mai da hankali kan darasi kafada kamar wa?annan:
?Dumbbell helt ya tashi
?Dumbbell rance delt kiwata
?Lighc layuka
?Layuka Dumbbell Layuka
?Matsa soja
?Lebur latsa
?Mobline bench latsa
Takaitawa: kafadu sun ha?u da maki a gaba, tarna?i da baya, yana da mahimmanci cewa kun ha?a da darasi wa?anda ke horar da duk maki uku a cikin shirinku na ma'auni, kwatankwacin kama.
?
Kungiyoyin tsoka # 5: Kafafu
Babban ?angaren kafafu suna da manyan ?ungiyoyi masu tsoka da yawa:
? Quadriceps
? Haske
? glutes
Ko da yake mara?i ma wani ?angare ne na kafa dangane da tsarin jiki, an yi bayani dabam saboda hanyoyin horo daban-daban. Kowane ?ayan wa?annan ?ungiyoyin tsoka suna bu?atar ingantacciyar koyarwa tare da darasi daban-daban.
Quads
Quadriceps sa ne na manyan tsokoki guda hu?u a gaban kafafunku:
? Vastrus Karshe
? Medialis
? Vastus Intermedius
? Matsakaici Femoris
A quadriceps yana aiki tare don tsawaita gwiwoyi da kuma zaren kwatangwalo.
Don haka, darussan Quadriceps sun kawo kwatangwalo daga wani mambunkurin matsayi zuwa matsayi mai sassauci (lan?wasa ha?in gwiwa) kuma kawo gwiwoyi daga madaidaiciyar matsayi (daidaita gidajen abinci).
Lokacin da quadriceps suna da kyau ci gaba, suna samar da tushe na kafa.
Kamar yadda zaku gani, mafi kyawun ayyukan quad da zaku iya yi yawancin darikawar Combo kuma galibi sun ha?a da amfani da kaya kyauta.
Idan kana son ?ara kaqoshinka, kana bu?atar mai da hankali kan abubuwa kamar wa?annan:
?Barbell back squat
?Barbell a gaban squat
?Dumbbell lugge
?Kafa danna
?Bulgaria ta raba squat
Da hamstrings
Hamstrings rukuni ne na tsokoki guda uku a bayan kafafunku:
? Semitendinosus
? Semimebranossus
? biceps femoris
Haske yana aiki tare don sau?a?e gwiwoyi kamar ku tare da hamstring curls, kuma don tsawaita kwatangwalo kamar keken cinya da kisa.Hakanan ana raba femps femoris kuma ya kasu kashi biyu "dige" ko sassan, kamar yadda lam ban bayewa a hannu.Ba kamar biceps ba, duk da haka, cututtukan hanji suna iya zama ?aya daga cikin tsokoki na yau da kullun a cikin ?ananan jiki.
Quads sun fi yawan kulawa saboda suna da girma kuma mafi sanannen tsoka, wanda zasu iya ?ir?irar rashin jin da?i amma yana ?ara ha?arin rauni.
Yawancin mutane suna da ra'ayin da ba daidai ba cewa squats ba duk bu?atar farauta ba. Yayin da squats ya sa ya shafi hatsin, quads yi yawancin aikin. Gaskiya ne gaskiya ga nau'in squats da kuke gani a cikin dakin motsa jiki.
Idan kuna son ha?aka ha?akar ?arnar ku, kuna son mayar da hankali kan darussan kamar wa?annan:
?Barbell
?Sumo
?Romaniibiya
?Injin hamstring curl
?Barbell barci-safiya
?Glute-naman alade
Da glutes
The Gluteus tsokoki, ko "glutes," sun ?unshi tsokoki uku wa?anda suke samar da bututun ku:
? Maximus
? Glutus Minimus
? Gluteus Medius
Glutes suna taka muhimmiyar rawa wajen inganta jikinku a cikin wasanni da yawa da kuma samar da iko a cikin ayyukan kamar mutane da squats.
Amma yanzu, idan kun horar da ?ananan jikinku da kyau, ba lallai ne ku yi ?arin aiki don glutsin ku ba saboda zai tafi tare a cikin ?ananan motsa jiki na jiki.
Idan kanaso ka kara m m, kana bukatar ka mai da hankali kan abubuwa kamar:
?Barbell
?Sumo
?Romaniibiya
?Gluter lifer / Gret
?BIYU HEPIC HEATSA
?Barbell solrats
Takaitawa: Na sama ?angaren kafa ya ?unshi quadriceps, hamstrings, da kuma safiya, kuma zaku so hada da darasi a cikin ayyukan tsoka don kara girman karfin kafa da girman kafa.
?
Kungiyoyin tsoka # 6: Calvs
'Yan mara?i sun ?unshi tsokoki biyu masu ?arfi:
? GastrocNenemius
? Sleus
Calfan mara?i ya ?unshi tsokoki na ciki, wa?anda kuma kuna bu?atar horo ta hanyar tsaye da kuma zama cikin ayyukan mara gari.
Babu cewa da yawa darajar bambance-bambancen motsa jiki na mara?i da za ku iya yi, amma a nan ga wa?anda idan kuna son mayar da hankali kan:
? Tsawon mara?i yana ha?aka injin
? Yana tsaye garkuwa da mara?i
? Seated Calan mara?i tayar da injin
?Doncy mara?i
?Guda-kafa mai kyau mara?i
Lokaci: Nuwamba-10-202222