Anyonyomala pa chifuwa kuchita zida zake

Anyonyomala pachifuwa pake - imodzi kwambiri ndi Chophweka njira kuti mukhalebe mawonekedwe labwino. Kudzera Zochita ngati simungathe yekha kuonda komanso kumanga minofu, kumangitsa ntchafu ndi matako.

Amene minofu zosungidwazo zimagwiritsidwa ntchito?

Ntchito yabwino mwina kupeza chirichonse anyonyomala pachifuwa pake. Amene minofu ndi nkhaniyo ndipo pa nthawi yomweyo, wothamanga adzamvera pambuyo yochepa katundu, kuphatikizapo quadriceps ndi matako ndi minofu kumbuyo.

Kuthamanga lalikulu kugwa chimodzimodzi pa femoris quadriceps, tsono mwa yaikulu mu thupi la munthu, ndi pa ntchitoyi ndi semimembranous ndi semitendinosus.

Pa nthawi imene wothamanga ali ndi udindo owongoka ndi barbell pachifuwa pake, ndi adamulowetsa ndi minofu yonse mmbuyo, ndipo motero n'zotheka kukanyamula udindo uwu.

Ndipo pamene nthawi ifika anyonyomala, koma izi nawo pafupifupi minofu ya miyendo, kuti ziziyenda zolimbitsa thupi ndi kaimidwe.

Pati akuluakulu?

Kodi anyonyomala pachifuwa pake muyenera kuyamba kachiwiri popanda weighting, kuti ntchito minofu kukumbukira. Zochita izi angathe kuchitidwa asanalankhule ndi kulimbitsa thupi chachikulu kapena m'mawa. Monga kale ntchito iliyonse mphamvu, ayenera n'kuukanda. Pakuti Zikatere ndi bwino anyonyomala wamba suti.

Ayenera kumvetsa mfundo imodzi yofunika kwambiri. Zikatero, ngati anasankha kulimbitsa thupi anyonyomala pa mapewa ake, ndiye iwo akhoza kuganiziridwa kuti Zochita zina. Ichi ndi chifukwa chakuti nthawi zambiri kulemera kwa zochangamutsa mu nkhani iyi ndi 90%, ndipo nthawi zina ngakhale 100% ya nsonga imodzi. Ngakhale izi, ndi njira imeneyi kuti maphunziro akuti ndi mulingo woyenera kwambiri, kotero kuti kale mu bere kutchire kukakumba ndikafuna kudzithandiza adzakhala bwino ntchito.

Anyonyomala pachifuwa pake: mmene angachitire bwino?

Pali ena ndi njira njira kuti kukuthandizani kuphunzira mmene angachitire Zochita. Mwachitsanzo, anyonyomala pa chifuwa ayenera kuchitika kokha mlingo woyenerera. Koma Dziwani kuti malangizo amenewa adzakhala zogwirizana okha oyamba. Ichi ndi chifukwa chakuti iwo bwino anayamba ng'ombe minofu, ndi chifukwa cha ichi kudzakhala kovuta kwambiri kuchita squat zonse ndi kukhala pa zala zake.

Ndichachidziwikire kuti mlingo woyenerera, inu simungakhoze kusunga kuti ngati mutapeza kuchita squat mtima ngati nkotheka Musachotse phazi lako kuchokera pansi.

The pazipita kotheka (zonse) squat ndi zothandiza, chifukwa pali:

• ndiyotani pakuchotsa thupi owonjezera mafuta, pa yomweyo kumanga minofu limapezeka mwamsanga;
• kuwongolera kagayidwe;
• Kuphunzira pazipita zotheka chiwerengero minofu.

Anyonyomala pa chifuwa kuchita zida zake

Pa pulogalamu yoyeseza, muyenera kukhazikitsa khosi mlingo pang'ono pansipa phewa lake, ndiye muyenera kukhala pansi pa iwo kuti khosi anali patsogolo deltoids. Nditagwira kukhala pang'ono kuposa m'lifupi phewa, makhwatha mavuto, titero pansi iye, elbows pang'ono ankatembenukira patsogolo. Mapazi ayenera kukhala phewa-m'lifupi padera, kungakhale pang'ono, pamene mafupa a chiuno ndi mapazi akhale pansi kapamwamba. Tsopano, kuwongola, kutenga udindo kuyambira.

M'pofunika kupuma ndipo musati kutulutsa, yesetsani kukhala pang'onopang'ono. Mafupa a chiuno amasuntha mmbuyo ndi pansi. Kamodzi m'chiuno adzakhala likufanana ndi pansi, inu athanso kuyamba kukwera pamwamba, mwamsanga ndi kukonza mu udindo uwu. Kamodzi tadutsa otchedwa akufa mfundo, ndiye pamene nsonga ya yapatsiridwa, n'zotheka kuti ngati mpweya.

Seweraninso zikhoza kuchitika pambuyo yochepa mozama.

Nkofunika nthawi zolimbitsa thupi si kuwatchinjiriza nsana wanu, ngakhale ngati simungathe kusiya njira yonse mpaka mmusi, ndi bwino kuyamba kunyamula kale. Pambuyo wina kuchuluka kwa maphunziro, pamene minofu kwambiri, mungachite kuchita mapeto.

Mwa njira, chifukwa mpweya-kugwira angasunge msana mu malo olondola. Kupewa kupweteka m'chiuno sanayende mutu wanga pambali ndi kuchepetsa chibwano pansi. nthawi zonse pamene womberani muyenera kukhala pa zala zathu minofu onse.

ntchito pachithunzichi: zikugwirira

Moona, zovuta Zochita - anyonyomala pachifuwa pake. Phindu ndi mopweteka maphunziro a thupi zimayenderana. Kumene, maphunziro makamaka masewera amabweretsa zinthu kokha positive. Koma ngati inu ntchito ndi amenewa kulemera ndi kunyalanyaza chitetezo malamulo lalikulu ndi njira zokambirana ntchito, mukhoza njala nokha pachiswe. Pankhaniyi, mungathe kwambiri kuvulaza msana, mawondo ndi kuchepetsa kumbuyo. Koma ngati inu ntchito magulu onse ndi kuwabweretsa iwo kwa automaticity, n'zotheka mofulumira kwambiri ndi kwambiri kulimbikitsa zovuta minofu ambiri.

Palibe sangathe kuwasamalira yoyenera njira anyonyomala ndi kusankha kulemera mulingo woyenera okha. Pa ntchito yonseyi sungathe kuchitenga phazi lako kuchokera pansi, ndipo pamene kukweza ndi sitampu ya sindingakhoze kupita pa zala.

Nsonga kulimbikitsa ndi chitukuko minofu

Anyonyomala pa chifuwa ayenera kuchitika mavuto minofu kumbuyo. Pankhaniyi, ngati wothamanga yekha wabwera kuchita masewera olimbitsa thupi ili, m'pofunika kutsatira malangizo ena za mulingo woyenera kulemera opaleshoni. Choncho, akazi amene angobwera mu chipinda, yovomereza kulemera osati choposa makilogalamu 15, ndi kubwereza kwa nthawi 8-12. Pakuti anthu novice ntchito kulemera mwina makilogalamu 30, 15 kubwereza.

Pa thupi, thupi Kodi sasiya kulikonse pamagulu. Pita monga pang'onopang'ono zotheka mosamala, ndi kuuka pang'ono mofulumira.

Nkofunika:

• kukhala kosavuta kusunga khosi zolemera opaleshoni, muyenera kukonza elbows wanu monga mkulu pamene angakwanitsire;
• Ngati pa masewera olimbitsa thupi ndi cholinga kuti ntchito kuposa mkati mwa ntchafu, muyenera kukhala miyendo yanu onse, koma pa nthawi yomweyo kuti tisataye;
• pamene mapazi anayikidwa pang'ono ngati n'kotheka, ndiye adzakhala ntchito mbali kutsogolo kwa ntchafu;
• pa anyonyomala otsika adamulowetsa kuposa kumbuyo kwa ntchafu.

Pofuna kuonjezera katundu minofu gluteal, ndi wothamanga ayenera kuchita anyonyomala kutsogolo.