Gron Pronated: Kuchita masewera olimbitsa thupi ndi maubwino

Zamkati

• Kodi ndikumvetsetsa kotani?
• Yesani izi: Kutchulidwa kwa bicep curl
• Yesani izi: Kutchulidwa pullup
• Ubwino wa machitidwe otchulidwa mwamphamvu
• Limbikitsani kulimbitsa thupi kwanu
• Kutenga

Kodi ndikumvetsetsa kotani?

Kuyang'ana manja anu kutali ndi thupi lanu mukamachita masewera olimbitsa thupi ndi njira yodziwikiratu kuti ndigwire. Dzanja lanu limadutsa kapamwamba, dumbbell, kapena kettlebell ndi zikwama zanu pamwamba.

Chotchulidwa chimagwiritsidwa ntchito popangira ma bicep curls, pullups, ndi barbell squats. Amagwiritsidwanso ntchito pamakina osindikizira pa benchi komanso paphewa, komanso pazonyamula monga kulanda, kufa, komanso kuyeretsa.

Kugwiritsa ntchito mokwanira mukamachita masewera olimbitsa thupi ndikofunikira monga kukhala ndi mawonekedwe oyenera, momwe mungakhalire, komanso njira zopumira. Tiyeni tiwone bwino masewera olimbitsa thupi omwe amachitidwa ndi ndodo yotchulidwa komanso chifukwa chake kulimba kumeneku ndikopindulitsa.

Yesani izi: Kutchulidwa kwa bicep curl

Bicep curl amatchedwanso reverse bicep curl.

1. Imani ndi kupindika pang'ono m'maondo anu ndi mapazi anu m'lifupi-mulifupi.
2. Gwirani mabelu awiri kapena barbell ndi manja anu akuyang'ana pansi.
3. Sungani zigongono zanu pafupi ndi thupi lanu mukamabweretsa kulemera pachifuwa, ndikufinya masamba anu.
4. Lembetsani kumbuyo kumalo oyambira.
5. Chitani 2 mpaka 3 seti ya kubwereza 12 mpaka 20.

Minofu imagwira ntchito:

• brachioradialis
• brachialis (brachialis anticus)
• biceps (biceps brachii)

Ma supic onse awiri (mitengo ya kanjedza yomwe ikuyang'anizana nanu) ndi ma bicep curls amalunjika ku biceps anu. Ma curls otchulidwa amathandizanso m'manja mwanu ndikutsogolo, ndipo akuthandizani kukulitsa mphamvu. Zimakhalanso zovuta kuchita.

Yesani izi: Kutchulidwa pullup

Pullup yotchulidwa imangotchedwa pullup. M'malo mwake, kulanda kwake ndiye kusiyana kwakukulu pakati pa izi ndi chinup.

1. Imani pansipa kapamwamba.
2. Yang'anani ndi manja anu kutali ndi thupi lanu pamene mukugwira bar ndi zala zanu pamwamba.
3. Sungani manja anu wokulirapo pang'ono kuposa mapewa anu.
4. Bweretsani manja anu pafupi pa bar kuti muwoneke minofu yanu yamanja.
5. Dzimangireni pa bar, pindani mawondo anu, kapena kwezani mapazi anu kumbuyo kwanu. Muthanso kuwoloka akakolo anu ngati mungafune.
6. Tulutsani pamene mukukweza thupi lanu kuti mubweretse chibwano chanu pamwamba pa bar, ndikukoka magolo anu kumbali yanu.
7. Inhale kuti pang'onopang'ono muwongolere mikono yanu ndikubwerera poyambira.
8. Chitani 2 mpaka 3 seti ya 6 mpaka 12 yobwereza.

Minofu imagwira ntchito:

• latissimus dorsi
• ziphuphu
• trapezius
• brachialis
• brachioradialis

Pazitsulo zopyapyala kwambiri (zotchedwanso chinups), mugwirizira kapamwamba m'lifupi mwamapewa ndi manja anu akuyang'ana kwa inu. Chinups amagwiritsa ntchito msana wanu wapakati, kumtunda, ndi ma biceps, ndipo nthawi zambiri amakhala ovuta kuchita kuposa mapapu.

Minofu yanu yakumbuyo imayang'aniridwa mu mitundu yonse iwiri yamatenda.

Ubwino wa machitidwe otchulidwa mwamphamvu

Zochita zolimbitsa thupi nthawi zambiri zimakhala zovuta kwambiri mukamachita mwamphamvu. Mukamagwiritsa izi, mudzakhala mukuyambitsa magulu ambiri am'mimba ndikuwonjezera mphamvu. Komabe, kafukufuku wambiri amafunikira kuti asonyeze kuti kusiyanako ndikofunikira.

Kafukufuku wocheperako wa 2017 adapeza kuti amuna omwe amagwiritsa ntchito kutchera komwe adatchulidwaku akuwonetsa kutsegulira minofu kwambiri kuposa pomwe amagwiritsa ntchito dzanja lina polimba.

Kusiyana kunapezeka pomwe minofu ikukulira ndikuchepetsa. Ponseponse, kusiyanasiyana kwa dzanja kwa pullups kunapezeka kuti kumatulutsa zotsatira zofananira.

Okalamba adapeza kuti matchulidwe omwe anali otchulidwa anali ofooka kwambiri poyerekeza ndi zomwe sizinachitike. Izi zitha kuwonetsa kuti kuyesetsa kulimbitsa mikono yanu pamalo omwe mwatchulidwayo kungakhale kothandiza makamaka.

Kafukufuku wocheperako wa 2010 adapeza kuti minofu ya pectoral ndi bicep idalimbikitsidwa kwambiri panthawi yama chinups (supinated grip) kuposa nthawi ya pullups (pronated grip). Trapezius yapansi imagwira ntchito kwambiri panthawi yamagetsi.

Panalibe kusiyana kwakukulu pakati pakupanga ma pullups ndi ma chinups pafupipafupi ndikugwiritsa ntchito chipangizo cha pullup.

Limbikitsani kulimbitsa thupi kwanu

Kusinthasintha magwiridwe anu kumathandizira kukulitsa kulimbitsa thupi kwanu chifukwa cha magulu amisempha omwe akhudzidwa.

Zosintha zazing'ono momwe mumachita masewera olimbitsa thupi zimatha kusunthira chidwi chanu pamitundu yosiyanasiyana. Amatha kupangitsa kulimbitsa thupi kwanu kukhala kokwanira poonetsetsa kuti mukugwira ntchito minofu yambiri momwe mungathere. Mudzakhalanso ndi mwayi wogwiritsa ntchito mopitirira muyeso kapena kuvulaza thupi lanu mobwerezabwereza.

Kuti mupeze zabwino zonse komanso zosiyanasiyana pantchito yanu, sakanizani kusanjika kwanu. Izi zithandizira kuti thupi lanu likhale logwirizana komanso kuchepetsa nkhawa m'manja, m'zigongono, ndi m'mapewa. Kuzindikira kuti dzanja lamanja likugwira bwino kumatengera gawo la thupi lanu lomwe mukufuna kugwira ntchito.

Mutha kugwiritsa ntchito ndodo yotchulidwa pamachitidwe ambiri, kuphatikiza:

• benchi atolankhani
• osindikiza phewa
• barbell squat
• mzere
• akufa atapachikidwa
• barbell shrug
• msampha womaliza wakufa ndi shrug
• kumbuyo barbell dzanja lopindika

Chingwe chokwera kwambiri (mitengo ikukuyang'anirani) chitha kugwiritsidwa ntchito:

• mzere
• mzere wopinduka
• chinups
• mzere wopindidwa
• lat pulldown

Chingwe chosinthira (dzanja limodzi lotchulidwa ndi linalo losankhidwa) chitha kugwiritsidwa ntchito ngati:

• kusiyanasiyana kwakufa
• kuwonekera, makamaka pa benchi atolankhani
• zakufa zachikhalidwe komanso sumo

Khola logwirana ndi chingwe chomwe chimatchulidwa momwe chala chake chimakhudzidwira ndi zala. Itha kugwiritsidwa ntchito pazochita zambiri, kuphatikiza:

• oyera komanso osasamala
• kuwatula
• kugundana
• wakufa
• bala la chinup limapachikidwa

Kutenga

Kugwira mwamphamvu kumatha kupangitsa kuti kuchita masewera olimbitsa thupi kukhale kovuta kwambiri, chifukwa chake ndibwino kuti muzichita bwino kuti muzichita bwino. Kuchita masewera olimbitsa thupi kumakhala kovuta kwambiri, kufunika kokulimbitsa minofu yolumikizana.

Onetsetsani kuti mukuchita masewera olimbitsa thupi pamalire anu posadzikakamiza kwambiri kapena kupitirira malire anu. Kugwiritsa ntchito zikopa zatsopano kumatha kugwira ntchito minofu yanu m'njira zosiyanasiyana, zomwe zimatha kumveka mthupi lanu, koma siziyenera kukhala zopweteka.

Ndikofunika kuti mulankhule ndi dokotala musanayambe pulogalamu yatsopano yochitira masewera olimbitsa thupi, makamaka ngati muli ndi mavuto azaumoyo kapena kumwa mankhwala aliwonse.