"Iqela le-muscle" yiloo nto livakala ngayo-iqela lemisipha esondeleyo kumzimba wakho owenza ukunyakaza okufanayo.
Xa usenza uqeqesho, amaqela amathandathu aphambili emisipha ofanele uwahoye ngala:
1. Isifuba
2. Emva
3. Iingalo
4. Amagxa
5. Imilenze
6. Amathole
Ukwahlulahlula izihlunu ngamalungu omzimba kusinceda silungelelanise kakuhle kwaye sicwangcise iinkqubo zethu zoqeqesho.
Umzekelo, ukuba ufuna ukuqinisa umzimba wakho ophezulu, kufuneka ugxininise ngakumbi kwiprogram yokuzivocavoca umzimba ogcweleyo okanye inkqubo yokuphakamisa ubunzima.
Ukuqeqesha kabini okanye kathathu ngeveki kuyindlela efanelekileyo, kodwa ukuba unyusa i-frequency, uya kukhawuleza ugqithise kwaye ube nokulimala, ngoko ke uqeqesho oluqhelekileyo ngumkhwa olungileyo.
Ngakolunye uhlangothi, abantu abaninzi bagxila kakhulu kwizihlunu zomntu ngamnye njenge-biceps.Kodwa ngokwenene, umthambo ngamnye wenziwa ngamaqela emisipha kunye, ukukhula okulinganayo kwamandla eqela lemisipha kunye nobukhulu kufuneka kube yintsingiselo yoqeqesho.
Endaweni yoko, ngokuqeqesha amaqela amathandathu amakhulu emisipha ekhankanywe ngasentla, i-symmetrical, impilo, kunye ne-aesthetically pleasing physique inokufezekiswa.Ngokuqeqesha la maqela amathandathu emisipha, amaqela amancinci anxulumeneyo anokuphuhliswa kakuhle.Nangona kunjalo, ukufumanisa indlela yokuqeqesha ngayo kwinkqubo yakho yoqeqesho akulula, kufuneka udibanise inaliti kunye nentambo kwiqela ngalinye lemisipha ukuze ugcine inzuzo elinganayo kwimisipha kunye namandla ukuphepha ukungalingani kwemisipha okanye ukulimala.
Iqela le-Muscle eliKhulu #1: Isifuba
Isihlunu esiphambili sesifuba yi-pectoralis enkulu, okanye "pec" enkulu.Umsebenzi ophambili kukunceda ingalo ephezulu kuwo wonke umzimba.Ngokungafaniyo nezinye izihlunu, nangona kunjalo, imicu yemisipha ye-pectoral ayihambelani yonke kwicala elinye.
I-pec enkulu ine "points" ezininzi, okanye iindawo apho imicu yemisipha inamathele kwi-skeleton.
Kukho indawo ye-sternocostal, edibanisa i-sternum kunye ne-ribcage kwingalo yakho ephezulu, kunye nenqaku le-clavicular, elifaka i-collarbone yakho kwingalo yakho ephezulu.
Kutheni oku kubalulekile?
Ukuzivocavoca okubandakanya ukutyhala iingalo phambi kwesifuba, njenge-flat kunye nokunciphisa i-bench press, kugxininise indawo enkulu ye-sternocostal ye-pecs.
Ukuzivocavoca okubandakanya ukuhambisa iingalo phezulu kwaye kude nesifuba, njenge-incline kunye ne-reverse-grip bench press, gxininisa inqaku elincinci le-clavicular.
Ke, ukuba ufuna ukukhulisa isifuba esipheleleyo, esilinganayo, esichazwe kakuhle, ufuna ukugxila kwimithambo yesifuba efana nale:
•Ibhentshi ye-barbell cinezela
•Cofa ibhentshi yentsimbi
•Ibhentshi ye-flat dumbbell press
•Cofa ibhentshi ye-dumbbell
•Vala-ukubamba ibhentshi press
•Reverse-grip bench press
•Iidiphu
Isishwankathelo: I-muscle yesifuba iqulethwe ngamacandelo amabini, okanye "amanqaku" -i-sternocostal kunye ne-clavicular point, kwaye kufuneka usebenzise ukuzivocavoca okujoliswe kuzo zombini amanqaku ukukhulisa ukukhula kwemisipha.
Izihlunu ezine ezenza ubuninzi bomqolo, kwaye sifuna ukugxila ekuphuhliseni, zezi:
• Trapezius
Imigibe yakho idibanisa umqolo wakho kumagxa akho.
• IiRhomboids
Iirhomboids zizinzisa amagxa akho ngokuwadibanisa nomqolo wakho.
• Latissimus dorsi
Iilats zincamathelisa ingalo yakho yangaphezulu kumqolo wakho ukuze zenze imilo efana namaphiko.
• I-Erector spinae
I-spinal erectors ihamba ngokuhambelana nomqolo wakho kwaye yenza kanye oko unokulindela-gcina umqolo wakho uzinzile kwaye uthe tye.
Ukuphuhlisa umqolo obanzi, otyebileyo, ochaziweyo yenye yezona ndlela zilungileyo zokuthatha isiqu sakho ukusuka “kwesidima” ukuya “kokukhethekileyo.”
Ukuba yinjongo yakho leyo, ngoko ufuna ukugxila kwimithambo yasemva efana nale:
•I-Barbell efileyo
•Sumo deadlift
•Trap-bar deadlift
•Ukutsalwa phantsi
•Umqolo wentambo ehleliyo
•Nyusela phezulu
•Isilevu phezulu
•Umqolo weDumbbell
•Umgca wokutywina
Isishwankathelo: Umqolo wakho wenziwe ngezihlunu ezikhulu ezine, kwaye ezona mithambo zibalaseleyo zokuqeqesha zibandakanya ukutsalwa ngokuthe tye nangokuthe nkqo, okufana ne-barbell deadlift, i-lat pulldown, kunye nomqolo we-dumbbell.
Ingalo yenziwe ikakhulu zizihlunu ezine:
• Biceps brachii
• Iibiceps brachialis
• Triceps
• Iingalo zangaphambili
Ingalo yenziwe ngeebiceps, triceps, forearm muscles, kunye nezinye izihlunu ezimbalwa ezincinci.Kuya kufuneka ubandakanye umsebenzi othe ngqo kwi-biceps kunye ne-triceps, kodwa ngokuqhelekileyo awudingi ukuba usebenze iingalo zangaphambili ngokuthe ngqo.
Ke, ukuba ufuna ukusebenza kunye nokomeleza i-biceps yakho, i-triceps, kunye neengalo zangaphambili, kuya kufuneka ugxile kwimithambo yengalo efana nale:
•I-Barbell curl
•I-dumbbell curl
•I-EZ-bar curl
•Isityumzi soKhakhayi
•I-Triceps pressdown (ngentambo okanye isiphatho sentsimbi)
•Iidiphu
•I-Triceps cofa ngaphezulu (ngentambo okanye i-dumbbell)
•Vala-ukubamba ibhentshi press
•IiChinups
•I-Pullups
Amagxa akho aqulathe izihlunu ezintathu ezinkulu ezaziwa ngokuba zii-deltoids.Amanqaku amathathu e-deltoids ngala:
• Indawo engaphambili (ngaphambili)
• Inqaku elisecaleni (phakathi)
• Inqaku elingasemva (ngasemva)
Iideltoids zisetyenziselwa ukuzinzisa amaqela emisipha kufuphi namagxa, njenge-pecs, lats, kunye ne-biceps.
I-deltoid yangasemva inceda i-lats kunye nemigibe ukuzisa iingalo emva kwakho, i-delts yangaphambili inceda i-pecs ukuzisa iingalo phambili, kunye ne-delts yangaphandle inceda imigibe, i-pecs, kunye nezinye izihlunu ezijikeleze intamo kunye nomva ongaphezulu Phakamisa iingalo zakho kwicala. .
Ngokutshintsha i-angle yokushicilela okanye ukutsala, unokutshintsha iqondo apho i-deltoid iqeqeshelwa khona ngokumalunga nezinye izihlunu.Ngokomzekelo, umshicileli ongaphezulu uya kusebenzisa ngaphezulu kwe-deltoid bundle esecaleni kunesifuba esiphezulu, ngelixa umgca we-barbell uza kusebenzisa ngaphezulu kwe-deltoid bundle yangasemva kune-lat pulldown.
Kubaluleke kakhulu ukuphuhlisa zonke iingongoma ezintathu zesi sihlunu kuba ukuba enye yazo iwela ngasemva, iya kubonakala kakhulu.
Ubukhulu becala, iidelts ezisecaleni nasemva zifuna owona msebenzi mkhulu kuba i-deltoid yangaphambili iqeqeshwe kakuhle ngexesha lokuzilolonga kwesifuba, kwaye akukho mntu utsiba usuku lokuqeqeshwa kwesifuba.
Nangona kunjalo, uqeqesho lwesifuba aluwaqeqesheli ngokwaneleyo amanye amanqaku amabini e-deltoid, yiyo loo nto kungcono ukubandakanya imithambo eyongezelelweyo eqeqesha iidelts zakho zangaphandle nezingasemva ngaxeshanye.
Ukuba ufuna ukuphuhlisa onke amanqaku amathathu e-deltoids yakho, ufuna ukugxila kwimithambo yamagxa efana nale:
•I-Dumbbell side delt iphakamisa
•I-Dumbbell ye-delt yangasemva iphakamisa
•Imiqolo yeBarbell
•Imiqolo yeedumbbell
•Ushicilelo lomkhosi
•Ucinezela ibhentshi ecaba
•Cofa ibhentshi
Isishwankathelo: Amagxa enziwe ngamanqaku ngaphambili, emacaleni nasemva, kubalulekile ukuba ubandakanye imithambo eqeqesha onke amanqaku amathathu kwiprogram yakho ukuze ulungelelanise, ukhangeleke ngokulinganayo.
Inxalenye ephezulu yemilenze yenziwe ngamaqela aliqela emisipha:
• Iiquadriceps
• Imisipha
• Ukutya
Nangona ithole likwayinxalenye yomlenze ngokwesakhiwo somzimba, ichazwa ngokwahlukileyo ngenxa yeendlela ezahlukeneyo zoqeqesho.Iqela ngalinye kula maqela kufuneka liqeqeshwe ngcono ngokwenza imithambo eyahlukeneyo.
IiQuads
I-quadriceps iseti yezihlunu ezine ezinkulu phambi kwemilenze yakho:
• I-vastus lateralis
• I-vastus medialis
• I-vastus intermediasi
• I-rectus femoris
I-quadriceps isebenzisana kunye nokwandisa amadolo kunye nokuguqula i-hips.
Ngoko ke, ukuzivocavoca kwe-quadriceps kuzisa iinqumlo ukusuka kwindawo eyongeziweyo ukuya kwindawo eguquguqukayo (ukuguqa amalunga) kwaye uzise amadolo ukusuka kwindawo eguquguqukayo ukuya kwindawo eyandisiweyo (ukulungelelanisa amalunga).
Xa i-quadriceps iphuhliswe kakuhle, yenza ingundoqo yomlenze.
Njengoko uza kubona, eyona mithambo ye-quad onokuthi uyenze ikakhulu yi-combo exercises kwaye ikakhulu ibandakanya ukusebenzisa iintsimbi zasimahla.
Ukuba ufuna ukwandisa iiquads zakho, kufuneka ugxile kwizinto ezifana nezi:
•Barbell ngasemva squat
•I-Barbell ngaphambili i-squat
•I-Dumbbell lunge
•Ukucinezela umlenze
•IsiBulgaria esiqhekeza i-squat
IiHamstrings
I-hamstrings liqela lemisipha emithathu ngasemva kwemilenze yakho:
• I-Semitendinosus
• I-Semimembranosus
• Biceps femoris
I-hamstrings isebenza kunye ukuguqa amadolo njengokuba usenza ngee-curls ze-hamstring, kunye nokwandisa isinqe kwi-exercise efana ne-hip thrust kunye ne-deadlift.I-biceps femoris nayo yohlulwe ibe "amachaphaza" amabini okanye amacandelo, njenge-biceps engalweni yakho.Ngokungafaniyo ne-biceps, nangona kunjalo, i-hamstrings idla ngokuba yenye yezona zihlunu ezingahoywayo kumzimba ophantsi.
I-quads ifumana uninzi lwengqwalasela ngenxa yokuba zikhulu kwaye zivelele, ezinokuthi zenze ukungalingani kwemisipha phakathi kwangaphambili nasemva kwethanga elingabonakali nje elingaqhelekanga kodwa linyusa umngcipheko wokulimala.
Uninzi lwabantu lunombono ongalunganga wokuba i-squats ayizizo zonke iintambo ezifunekayo.Ngelixa i-squats ibandakanya i-hamstrings, i-quads yenza uninzi lomsebenzi.Oku kuyinyani ngakumbi kuhlobo lwee-squats odla ngokuzibona kwindawo yokuzivocavoca.
Ukuba ufuna ukukhulisa i-hamstrings yakho kakhulu, ufuna ukugxila kwimithambo efana nale:
•I-Barbell efileyo
•Sumo deadlift
•Ukufa kwe-Romanian
•Umtshini we-Hamstring curl
•Barbell molweni
•Umatshini wokunyusa weGlute-ham
IiGlutes
Imisipha ye-gluteus, okanye "i-glutes," iqulethwe zizihlunu ezintathu ezenza i-butt yakho:
• I-gluteus maximus
• I-gluteus minimus
• Igluteus medius
I-glutes idlala indima ephambili ekuzinziseni umzimba wakho kwimidlalo eyahlukeneyo kunye nokuvelisa amandla kwimithambo efana ne-deadlifts kunye ne-squats.
Kodwa ngoku, ukuba uqeqesha umzimba wakho ophantsi ngokufanelekileyo, akufuneki wenze umsebenzi owongezelelweyo kwi-glutes yakho kuba iya kusebenza kunye kumzimba ophantsi wokuzilolonga.
Ukuba ufuna ukwandisa i-glutes yakho, kufuneka ugxininise kwizinto ezifana:
•I-Barbell efileyo
•Sumo deadlift
•Ukufa kwe-Romanian
•Umphakamisi weGlute / Glute Isolate
•I-Barbell Hip Press
•I-Barbell squats
Isishwankathelo: Inxalenye ephezulu yomlenze yenziwe nge-quadriceps, i-hamstrings, kunye ne-glutes, kwaye uya kufuna ukubandakanya ukuzivocavoca okusebenza la maqela emisipha kwindlela yakho yokwandisa amandla omlenze kunye nobukhulu.
Iqela lezihlunu #6: Iinkonyane
Amathole enziwe zizihlunu ezibini ezinamandla:
• I-gastrocnemius
• I-soleus
Ithole lenziwe yi-gastrocnemius kunye nezihlunu ze-soleus, zombini kufuneka uziqeqeshe ngokuma kunye nokuzilolonga kwethole.
Azikho ezininzi iinguqulelo zomthambo wethole onokuthi uzenze, kodwa nazi ezo ukuba ufuna ukugxila kuzo:
• Umatshini wokunyusa ithole omileyo
• Ukuphakamisa ithole le-barbell emileyo
• Ehleli umatshini wokunyusa ithole
•Umatshini wokunyusa ithole ledonki
•Umlenze omnye womzimba wethole uphakamisa
Ixesha lokuposa: Nov-10-2022