Amaqela ama-6 aphambili emisipha
Iqela eliphambili lemisipha # 1: isifuba
Iqela elikhulu lemisipha # 2: Buyela
Iqela elikhulu lemisipha # 3: Iingalo
Iqela elikhulu lemisipha # 4: Amagxa
Iqela elikhulu lemisipha # 5: Imilenze
Iqela eliphambili lemisipha # 6: amathole
"Iqela lemisipha" yile nto ivakalayo ngathi - iqela lemisipha elisondeleyo emzimbeni wakho ephumeza intshukumo efanayo.
Xa uqeqesha, amaqela amathandathu omsipha kufuneka anikele ingqalelo yile:
1. Isifuba
2. Buyela
I-3. Iingalo
4. Amagxa
I-5. Imilenze
6. Amathole
Ukwenza izihlunu zelungu lomzimba kusinceda ukuba sicwangcise ngcono kwaye sicwangcise iinkqubo zethu zoqeqesho.
Umzekelo, ukuba ufuna ukomeleza umzimba wakho ophezulu, kuya kufuneka ugxile kwiNkqubo yokuSebenza ngokupheleleyo okanye indlela yokuphakamisa ubunzima.
Ukuqeqesha izihlandlo ezibini okanye ezintathu ngeveki yindlela elungileyo, kodwa ukuba uyandisa rhoqo, uya kukhawulezisa kwaye wenzakele, uqeqesho oluqhelekileyo ngumkhwa olungileyo.
Kwelinye icala, abantu abaninzi bajolisa kakhulu kwizihlunu zomntu ngamnye njengeziqwengana. Kodwa enyanisweni, umthambo ngamnye wenziwa ngamaqela emisipha kunye, ukukhula okulungeleleneyo kwamandla eqela kunye nobungakanani kufanele kube yintsingiselo yoqeqesho.
Endaweni yoko, ngokuqeqesha amaqela amathandathu amathandathu omsipha akhankanywe apha ngasentla, ulungelelwaniso, esempilweni, nomoya othandekayo othandekayo unokufezekiswa. Ngokuqeqesha la maqela amathandathu amakhulu omsipha, amaqela amancinci omsipha anokuphuhliswa kakuhle. Nangona kunjalo, ukufumanisa indlela yokubaqeqesha kwinkqubo yakho yoqeqesho akukho lula, kuya kufuneka urhoxise inaliti kunye nentambo kwiqela ngalinye lemisipha ukuze ugcine ukungalingani kwemisipha okanye ukwenzakala.
Iqela eliphambili lemisipha # 1: isifuba
Umsipha ophambili wesifuba yi-pectoralis enkulu, okanye "i-Pec" enkulu. Umsebenzi ophambili kukunceda ingalo ephezulu emzimbeni wonke. Ngokungafaniyo nezinye izihlunu, nangona kunjalo, imicu yemisipha ye-pectoral ayihambelani kwaloo ndlela.
I-PEC enkulu inamanqaku amaninzi "amaninzi," okanye iindawo apho imisipha yemisipha inamathela kwi-skeleton.
Kukho inqaku le-sternocostal, elinamathela kwi-sternum kunye ne-ribcage kwingalo yakho ephezulu, kunye nenqaku le-clavilar, elinamathela kwikhola yakho kwingalo yakho ephezulu.
Kutheni le nto ibalulekile?
Imithambo ebandakanya ukutyhala iingalo phambi kwesifuba, njengeflethi kunye ne-Bele ye-Bece kwaye igxininise inqaku elikhulu le-sternocontal ye-PECS.
Imithambo ebandakanya ukuhambisa iingalo kwaye kude nesifuba, njenge-incase kunye ne-Gip-Grip-Gip-Gip-Girch Gech, gxininisa inqaku elincinci le-clamplound.
Ke, ukuba ufuna ukuphuhlisa isifuba esigcweleyo, esichazwe kakuhle, ufuna ukugxila kwimithambo yesifuba ngathi:
?I-Barbap Becell Bench
?I-Barball Barch Bench
?Iflethi ye-dumbbell bench
?I-Incline Dumbbell Bench
?I-Gip-Granch Bench
?Ukubuyela umva kwe-bench bench
?Dips
ISISHWANKATHELO: I-Comcle Sycle iqulunqwe ngamacandelo amabini, okanye "amanqaku" -indawo ze-sternocostal kunye ne-Clavicture Pobloctal, kwaye kufuneka usebenzise imithambo ejolise kuzo zombini iindawo zokukhula kwemisipha.
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Iqela lemisipha # 2: Buyela
Imisiphane emine eyenza isininzi somqolo, kwaye sifuna ukugxila ekuphuhliseni, ngu:
I-trapezius
Imigibe yakho iqhagamshela i-spine yakho ukuya kwi-blades yakho.
? I-Rhomboills
I-Rhombois ichithe amagxa akho amagxa ngokubadibanisa nomqolo wakho.
I-Latissimus Dorsi
I-LAT inamathisele ingalo yakho ephezulu kumqolo wakho ukwenza ubume obufana.
? I-erector Spinae
I-spinal evuthayo isebenza ngokuhambelana nomqolo wakho kwaye wenze ngqo into obungayilindelayo - gcina umqolo wakho uzinziswe kwaye uthe tye.
Ukubuyela umva, ububanzi obuchaziweyo yenye yeendlela ezilungileyo zokuthatha umzimba wakho "onesidima" ukuya "okhethekileyo."
Ukuba yinjongo yakho, emva koko ufuna ukugxila kwimithambo yakho ngasemva njengoko:
?I-Barfift Lifellift
?I-Sumo Deblift
?I-Trap-Bar Deadlift
?I-latldown
?Umqolo ohleli phantsi
?Nyusela phezulu
?Isilevu phezulu
?Dumbbell
?Umqolo wetywina
ISISHWANKATHELO: Umqolo wakho wenziwe ngezihlunu ezine ezinkulu, kwaye ezona ndlela zibalaseleyo zibandakanyeka kuzo zonke zibandakanya ukuthwala ngokuthe tye kunye nokuthe nkqo, njengokufihlwa, kunye ne-jubldown, kunye ne-dumbdown, kunye ne-dubldown, kunye ne-dubldown, kunye ne-dubldown, kunye ne-dubldown, kunye ne-dubldown, kunye ne-dubldown, kunye ne-dumbdown, kunye ne-dumbdown, kunye ne-dubldown, kunye ne-dubldown, kunye ne-dumbdown, kunye ne-dubldown, kunye ne-dumbdown, kunye ne-dumbdown, kunye ne-dubldown.
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Iqela lemisipha # 3: Iingalo
Ingalo iqokelelwa ikakhulu yimisipha emine:
? I-Biceps Brachii
? I-Biceps Brakilis
Ii-triceps
? IIMPAWU ZOKUGQIBELA
Ingalo yenziwa ziibhisi, i-triceps, izihlunu zendlela, kunye nezinye izihlunu ezincinci. Kuya kufuneka ubandakanye nomsebenzi ngqo kwi-biceps kunye ne-triceps, kodwa okwangoku awudingi ukuba usebenze ngokuthe ngqo.
Ke, ukuba ufuna ukusebenza kwaye womeleze ii-biceps zakho, ii-triceps, kunye neengxowa, kufuneka ugxile kwimithambo yengalo enje:
?I-Barball curl
?I-Dumbbell curl
?I-ez-bar curl
?I-Skill crusser
?I-Tricesdop icinezelelwe (ngentambo okanye isiphatho sentsimbi)
?Dips
?I-Triceps ngaphezulu kwe-Press PRANUS (ngentambo okanye i-dumbbell)
?I-Gip-Granch Bench
?I-chinups
?I-toups
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Iqela lemisipha # 4: Amagxa
Amagxa akho aqulunqwe izihlunu ezintathu eziphambili ezaziwa njengeengubo.Amanqaku amathathu eedumos a:
? Inqaku elingaphandle (ngaphambili)
? Inqaku le-Lateral (phakathi)
? Inqaku elingasemva (ngasemva)
I-Deltoid isetyenziselwa ukuzinzisa amaqela emisipha kufutshane namagxa, ezinjengee-PECs, iiLats, kunye ne-biceps.
I-postoid postoid inceda ii-lats kunye nemigibe eza iingalo zakho, iingalo zangaphandle zinceda iingalo, kwaye iingalo ziyazinceda iingalo, i-PECS, kunye nezinye izihlunu zangaphezulu ziphakamisa iingalo zakho ecaleni.
Ngokutshintsha i-angle yomatshini okanye tsa, ungayitshintsha inqanaba apho i-Detoid ihambelana nala maxesha aqeqeshiweyo kwezinye izihlunu. Umzekelo, umshicileli ogqithisileyo uya kusebenzisa ngaphezulu kwe-sundle ye-Deterad Dendet ngaphandle kwesifuba esingaphezulu, ngelixa umqolo ophezulu uza kusebenzisa ngaphezulu kwe-Pespdown engasemva.
Kubaluleke kakhulu ukuphuhlisa onke amanqaku amathathu kule misipha kuba ukuba omnye wabo uwa ngasemva, uya kuphawuleka kakhulu.
Olona candelo lininzi, iidrafti zangasemva kunye nezingasemva zifuna owona msebenzi mninzi kuba i-Detior engaphandle iqeqesheke kakuhle ngexesha lokusebenza kwesifuba, kwaye akukho mntu utsiba usuku loqeqesho lwesifuba.
Nangona kunjalo, uqeqesho lwesifuba aluqeqesheni ezinye iindawo ezimbini ze-Demoid, yiyo loo nto kufanelekile ukubandakanya ezinye izinto ezongeziweyo eziqeqesha impahla yakho yangaphandle kunye ne-Parts ngexesha elinye.
Ukuba ufuna ukuphuhlisa onke amanqaku amathathu eeduli zakho, ufuna ukugxila kwimithambo yamagxa enjengezi:
?I-Dumbbell Pert iphakamile
?I-Dumbbell Pear Delt iphakamile
?Imigca ye-barbell
?Imigca yedumbbell
?Cinezela uMkhosi
?I-Bench Bench Anch
?I-Bench Bench
ISISHWANKATHELO: Amagxa awenziwe ngamanqaku ngaphambili, amacala ngasemva, kubalulekile ukuba ubandakanye umthambo ojonga onke amanqaku kwinkqubo yakho ngokujonga.
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Iqela lemisipha # 5: Imilenze
Inxalenye ephezulu yemilenze yenziwa ngamaqela amakhulu emisipha:
? I-quadriceps
? I-hamstrings
? Iimputs
Nangona ithole likwayinxalenye yomlenze ngokwesakhiwo somzimba, sicacisiwe ngokwahlukeneyo ngenxa yeendlela ezahlukeneyo zoqeqesho. Elinye lala maqela maqela kufuneka aqeqeshelwe ezodwa.
I-quads
I-quadriceps yiseti yemisipha emine enkulu ngaphambili kwemilenze yakho:
? Indawo ye-sustusis
? I-medaisis ye-suestis
? I-iprides ye-gestus
I-femoris ye-remoris
I-quadriceps isebenza kunye ukwandisa amadolo kwaye iguqulwe izinqe.
Ke, imithambo ye-quadrriceps izisa i-hips kwisikhundla esongeziweyo kwisikhundla esiguqukayo (ukugoba amadolo) kwaye kuzisa amadolo kwindawo eguqukayo (ukulungisa ukudibana).
Xa i-quadriceps iphuhliswe kakuhle, benza isiseko somlenze.
Njengoko uza kubona, owona msebenzi ubalaseleyo unokwenza uninzi lokuzivocavoca kwaye uninzi lubandakanya ukusebenzisa iintsimbi zasimahla.
Ukuba ufuna ukwandisa i-quads yakho, kufuneka ugxile kwizinto ezinje:
?I-Barbell Part Squat
?I-Barbat yangaphambili ye-Barbell
?I-Dumbbell Lunge
?Cinezela umlenze
?I-Bulgaria iqhekeza i-squat
I-hamstrings
I-hamstrings liqela lemisipha emithathu ngasemva kwemilenze yakho:
I-Semitendinosus
I-Semimembranosus
? I-Biceps Femoris
I-hamstrings isebenza kunye ukuba iqale idolo elifana ne-curstring curls, kunye nokwandisa ii-hips kwimithambo-hip efana ne-hip to the the sloust kunye nokubulawa kwabantu.I-biceps femoris nayo yahlulwe yangamachaphaza amabini "okanye ngamacandelo, kanye njengamagqabi kwingalo yakho.Ngokungafaniyo neebhaphu, nangona kunjalo, ii-hamstrings zidla ngokuba ngomnye wezona zihlunu zezinto ezingakhathalelwanga kumzimba ongezantsi.
I-quads ifumana ingqalelo enkulu kuba inkulu kwaye ibalaseleyo, enokwenza ukungalingani kwemisipha phakathi kwangaphambili nangasemva kwethanga elingaqhelekanga kodwa yonyusa umngcipheko wokwenzakala.
Uninzi lwabantu lunembono ephosakeleyo ukuba i-squats ayizizo zonke ii-hamstrings. Ngelixa amaqela ebandakanya i-hamstrings, i-quads isebenzisa uninzi lomsebenzi. Oku kuyinyani ngakumbi ngohlobo lwee-squats osoloko uzibona kwindawo yokuzivocavoca.
Ukuba ufuna ukukhulisa i-hamstrings yakho, ufuna ukugxila kwimithambo ngathi:
?I-Barfift Lifellift
?I-Sumo Deblift
?I-Romanian Delelift
?I-Hamstring umatshini we-curl
?I-Barbhob-kusasa
?I-Glute-Ham iphakamisa umatshini
I-GLETH
Imisipha ye-gluteus, okanye "iingubo," ziqulunqwe izihlunu ezintathu ezibonisa i-butt yakho:
? I-Gluteus maximos
? I-Gluteus Minis
? I-GLTUUUS DIUS
I-GLENTS idlala indima ephambili ekuzinziseni umzimba wakho kwimidlalo eyahlukeneyo kunye nokuvelisa amandla kwimithambo njengokuthintela kunye ne-squats.
Kodwa ngoku, ukuba uqeqesha ngokufanelekileyo umzimba wakho ongezantsi, awunyanzelekanga ukuba wenze umsebenzi owongezelelweyo we-glths yakho kuba izakusebenza kunye kwindawo esezantsi yomzimba.
Ukuba ufuna ukwandisa ii-glmes zakho, kufuneka ugxile kwizinto ezifana:
?I-Barfift Lifellift
?I-Sumo Deblift
?I-Romanian Delelift
?I-Glute Surser / Glute
?Cinezela i-hip hip
?I-Barbacquits squats
ISISHWANKATHELO: Inxalenye ephezulu yomlenze yenziwa yi-quadriceps, i-hadrings, kunye neengubo, kwaye uyakufuna ukufaka imithambo esebenzayo ukuze ukonele amandla omkhosi kunye nobukhulu.
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Iqela lemisipha # 6: ICalvs
Amathole enziwa yimisipha emibini enamandla:
? I-gastrocmius
? i-ours
Ithole lenziwa yi-gastrocmius kunye neesutius zemisipha, zombini ekufuneka uziqeqeshe kwaye uhlale phantsi umthambo wethole.
AKUKHO nto uninzi lokuzilolonga lwethole lokuzilolonga ungayenza, kodwa nantsi ezo zinto ziyafuna ukugxila:
? Umatshini wokumiswa kwethole
? Ukunyuka kwethontsi
? Umatshini wethole wethole
?I-DoDCang Calf inyusa umatshini
?I-calf yomlenze omnye
IXESHA LOKUQALA: UNv-10 ukuya ku-1122