Kodi Unilateral Training Ndi Chiyani Ndipo Chifukwa Chiyani Ndi Yofunika?
Zamkati
- Kodi Unilateral Training Ndi Chiyani?
- Chifukwa Chiyani Maphunziro a Unilateral Ndi Ofunika Kwambiri?
- Yesani Kusiyanasiyana Kwa Mitsempha Yanu
- Momwe Mungaphatikizire Maphunziro a Unilateral mu Ntchito Yanu Yolimbitsa Thupi
- Onaninso za
Kodi mafashoni amiyendo yamiyendo imodzi, zigawenga zaku Bulgaria, ndi kuponyera frisbee amafanana bwanji? Onsewa ali ndi mwayi wophunzitsidwa limodzi - machitidwe osachita bwino, opindulitsa kwambiri omwe amaphatikizapo kugwira mbali imodzi ya thupi lanu nthawi imodzi (musati @ ine, malo ogonana amawerengedwa!).
"Maphunziro ophatikizana ndi amodzi mwamasitayelo omwe amanyalanyazidwa kwambiri omwe alipo, koma ndikofunikira kwambiri," akutero Alena Luciani, M.S., C.S.C.S. "Inde, imatha kupanga thupi lofananira kwambiri, koma imathandizanso kupewa kuvulala, kukupatsani mphamvu zowonjezera zomwe mungafunikire kudutsa m'dera lamapiri, ndikusintha kukhazikika ndi mphamvu yapakatikati." Osati shabby kwambiri.
Koma, kodi maphunziro a unilateral ndi chiyani ndipo chifukwa chiyani ndi othandiza kwambiri? Apa, a Luciani ndi akatswiri ena azamphamvu agawana 411 pamaphunziro amodzi - kuphatikizapo momwe mungawonjezere paulamuliro wanu.
Kodi Unilateral Training Ndi Chiyani?
Ngati mudatenga Chilatini kusukulu yasekondale - kapena mukudziwa kuti unicycle ndi chiyani - mwina mumamvetsetsa kuti "uni" amatanthauza imodzi, motero mutha kuganiza kuti maphunziro osagwirizana ndi amodzi mwa china.
"Ndi maphunziro aliwonse omwe amaphatikizapo kudzipatula ndi kugwiritsa ntchito minofu ya mbali imodzi ya thupi panthawi imodzi-mosiyana ndi kugawa masewerawo mofanana pakati pa mbali zonse ziwiri monga momwe mumachitira ndi maphunziro achikhalidwe," akufotokoza motero Luciani.
Mwachitsanzo, squat squat (yemwenso amatchedwa squat-leg squat) imaphatikizapo kusunga mwendo umodzi wokwera mlengalenga, kenako ndikuphwanya mpaka pansi pogwiritsa ntchito mphamvu ya mwendo umodzi, woyimirira. Ndiko kusuntha kwa mbali imodzi. Kumbali ina, air squat kapena barbell back squat ndizomwe zimagwira ntchito mbali zonse ziwiri nthawi imodzi.
Chifukwa Chiyani Maphunziro a Unilateral Ndi Ofunika Kwambiri?
Kwezani dzanja lanu ngati muli ndi mbali yolamulira ya thupi lanu. Chinyengo! Aliyense ali ndi gawo lamphamvu (lamphamvu) komanso losalamulira (locheperako pang'ono) la thupi-paliponse mkono womwe mwakwezera mwina ndi gawo lanu lamphamvu.
"Tonse ndife olimba mwachilengedwe mbali imodzi ya thupi lathu kuposa inayo," akufotokoza Luciani. Mwachitsanzo, "ngati mulemba ndi dzanja lanu lamanja, dzanja lanu lamanzere ndi lofooka ndipo ngati nthawi zonse mumakwera sitepe yoyamba ndi mwendo wakumanja, mwendo wanu wamanzere ndiwofooka."
Kusalinganika kwamphamvu kumeneku kumadziwika kwambiri mwa othamanga, atero a Luciani. Mwachitsanzo, ngati ndinu wothamanga, mwendo umene mumathamangirako ndi wamphamvu kuposa winayo. Ngakhale, ngati ndinu wosewera mpira kapena wosewera mpira wa tennis, mkono womwe mumagwiritsa ntchito poponya kapena kutumikira udzakhala wotukuka kwambiri.
Inde, zimachitika mwachibadwa, koma vuto ndi minofu asymmetry si yabwino. Erwin Seguia, DPT, CSCS, wovomerezeka ndi board katswiri wa masewera olimbitsa thupi komanso woyambitsa masewera olimbitsa thupi.
Ndipo ngati sali? Chabwino, zinthu ziwiri zikhoza kuchitika. Choyamba, mbali yolimba imatha kupitilira ina, ndikukulitsa kusiyana kwamphamvu pakati pa mbali ziwirizo. Nthawi zambiri, pamayendedwe apawiri ngati makina osindikizira a benchi, kukankhira, kukankhira, kufa, kapena squat ya barbell kumbuyo, mbali yamphamvu ingachite. pang'ono oposa 50 peresenti ya ntchitoyo, akufotokoza motero Allen Conrad, B.S., D.C., C.S.C.S. Ngati mwakhalapo ndi zolemetsa ndipo mwakhala mukudandaula mbali imodzi poyerekeza ndi inayo, ndichifukwa choti mbaliyo mwina imagwira ntchito yambiri. Kwenikweni, mbali yolamulira idatenga ulesi. Izi zitha kuteteza mbali yofooka kuti isakwane, mphamvu mwanzeru.
Kuthekera kwachiwiri ndikuti m'malo mwa mbali yamphamvu yopitilira muyeso, minofu yosiyanasiyana ya mbali yofooka imalembedwa (kuti sayenera kutero get recruited) kuthandiza kumaliza mayendedwe. Tiyeni tigwiritse ntchito makina osindikizira a benchi mwachitsanzo: Amagwira ntchito pachifuwa ndi pamiyendo, pamapewa ndi kumbuyo ngati minofu yachiwiri. Ngati kumapeto kwa gululi, mbali imodzi ikutsalira m'mbuyo - ngakhale itangotsala inchi imodzi kapena awiri - thupi lanu limatha kukutengerani m'mapewa kapena kumbuyo kwanu (ndipo mwina ngakhale, yikes, kumbuyo kwanu) kuti mumalize kuyambiranso. (Zokhudzana: Kodi ndizabwino kukhala ndi ululu wam'munsi pambuyo pa masewera olimbitsa thupi?)
Tsoka ilo, zotulukapo za kusalinganizika ndi zazikulu. "Minofu kumbali yolimba imatha kuvulazidwa kwambiri," akutero a Luciani. "Ndipo mafupa ndi minofu kumbali yofooka ya thupi imakhala pachiwopsezo chovulala."
Palinso phindu lina lofunikira pamaphunziro amodzi: Kulimbitsa mphamvu yayikulu. "Kuti mukhale okhazikika pamene mukuyenda mwendo umodzi, thunthu lanu liyenera kupita patsogolo," akutero a Luciani. "Nthawi iliyonse mukanyamula mbali imodzi ya thupi, imagwira ntchito ndikulimbitsa pachimake." (Phata lolimba limakhala ndi misala yochulukirapo yopindulira-yopitilira pakati pakang'ambika.)
Yesani Kusiyanasiyana Kwa Mitsempha Yanu
Kubwerezabwereza, pafupifupi aliyense ali ndi kusalinganika kwam'mimba pang'ono chifukwa chamasewera kapena moyo chabe. ( # Pepani. Ndife amithenga basi!). Ngati mukukhudzidwa kwambiri ndi kusagwirizana, nthawi zonse mumatha kukaonana ndi mphunzitsi kapena wothandizira thupi kuti akuwuzeni. Kupanda kutero, nayi njira yachizolowezi yodziwira kuti ndinu osakwanira bwanji ndikuphunzira momwe mungapindulire ndi maphunziro amodzi.
Tiyerekeze kuti mutha kukanikiza benchi 100 lbs. Mungaganize kuti muyenera kuterochiphunzitso athe kukanikiza theka la kulemera kwake ndi dzanja lanu lamanja ndi lamanzere palokha, koma sizigwira ntchito mwanjira imeneyi, atero a Grayson Wickham, DPT, C.S.C.S., othandizira thupi komanso woyambitsa wa Movement Vault, kampani yoyenda ndi kuyenda. "Zimafunika zambiri kuchokera ku minofu yanu yokhazikika kuti musunthe kulemera kumbali imodzi yokhandipo Zimatengera kulumikizana kwakukulu ndi dzanja limodzi nthawi imodzi, mosiyana ndi awiri, "akutero a Wickham." Anthu ambiri amatha kukwera pafupi ndi 30% akamachita gawo limodzi lamiyendo yolimbitsa thupi motsutsana ndi miyendo iwiriyo. "
Kotero, bwanjichitani mumayesa kusamvana kwanu kwa minofu? Yesani mbali iliyonse payokha. Yesani mtundu umodzi wamiyendoyo, ndikulemera kwambiri, pang'onopang'ono kuti muwone mbali yolimba, atero Wickham.
Yesani kuyesaku ndi mwendo umodzi wakufa, mwachitsanzo:
- Yambani ndi barbell yopanda kanthu kapena dumbbell yopepuka ndikubwereza katatu motsatizana, mbali iliyonse.
- Ngati ma reps onse mbali zonse adachitidwa bwino, onjezerani kulemera, akutero Wickham.
- Ndiye, bwerezani. Pitirizani kuwonjezera kulemera mpaka mbali imodzi sikungathe kulemera ndi mawonekedwe a mawu.
Zowonjezera, mudzatha kugwiritsa ntchito cholemera cholemera mbali imodzi kuposa inayo. "Ngati muli ndi mpweya wotsalira m'thanki mbali imodzi ndikuganiza kuti mutha kukweza kwambiri ... musatero," akutero Wickham. M'malo mwake, fomu yanu ikayamba kuwonongeka, imani ndikuwona kuchuluka kwa mapaundi omwe mudatha kukweza ndi mbali iti yomwe imamveka yolimba. Musadabwe ngati kulemera kwake kuli kochepa kuposa momwe mumayembekezera. "Kunyamula mwendo umodzi kumakhala kovuta kwambiri kuposa kunyamula anthu akufa komwe mapazi anu onse ali pansi chifukwa chokwanira," akutero. Zomwezo zitha kunenedwa pamachitidwe ambiri osagwirizana monga ma pistol squats, lunges, and step-ups, mwa ena.
Cholinga apa sikuti ndi PR, koma kuti muwone ngati mphamvu mbali iliyonse ya thupi lanu ndiyofanana. Ngati simukweza pafupipafupi, mutha kuyesanso mbali iliyonse ya thupi lanu poyenda ndi kulemera kwa thupi, kusunga ma tabu kuti mutha kuchita kangati mbali iliyonse. (Izi zidzayesa makamaka kupirira kwanu kwa minofu ndi mphamvu ya minofu.) Kumbukirani: cholinga cha mayeserowa ndi momwe mungapindulire pochita mayendedwe amtundu umodzi-simukufuna kuvulazidwa panthawiyi.
Momwe Mungaphatikizire Maphunziro a Unilateral mu Ntchito Yanu Yolimbitsa Thupi
Nkhani yabwino: Si sayansi ya rocket. Kusuntha kulikonse komwe kumaphatikizapo kusuntha mbali imodzi ya thupi lanu panthawi imodzi ndikochita masewera olimbitsa thupi limodzi ndipo, mukachita bwino, kungathandize kukonza kusalinganika kumeneku.
Zochita Zolimbitsa Thupi Lapamwamba: Seguia amalimbikitsa makina osindikizira a mkono umodzi, makina osindikizira a mkono umodzi, mzere wa mkono umodzi, kettlebell yapansi-mmwamba, ndi kuyenda pamwamba pa mkono umodzi.
Zochita Zotsika ndi Thupi Lochepa: Kuphatikiza pa ma squat a mwendo umodzi ndikuwombana, akuti, "Lunge ili lonse ndi njira yabwino." Yesetsani kuyesa mapapu oyenda, kusinthasintha kwamapapu, mapapo oyenda kutsogolo, mapapu akumbuyo (otchedwanso squats), ndi mapapo obowoka. Luciani akuwonjezeranso kuti kukwera mwendo umodzi, masitepe olemera mwendo umodzi, komanso milatho yolimba ya mwendo umodzi ndiyothandiza.
Zochita Zathunthu Zosagwirizana: Yesani kukwera ku Turkey, makina amphepo, ndikuyenda moyendetsa mkono umodzi kutsogolo. "Sindingathe kuwalangiza mokwanira, chifukwa amalipira msonkho ndikulimbitsa thupi lonse, mbali imodzi," akutero Seguia. (Onani zambiri: 7 Dumbbell Strength Training Hoves That That fix your Minerals Imbalances).
Mukangoyamba kumene ndi maphunziro amodzi, khalani pakati pa 5-12 rep ndikulola mbali yanu yofooka kuti izindikire kulemera kwanu, akutero. "Cholinga apa ndikuthandizira mbali yofooka kuti ifike ku mbali yolimba, osati kuti mbali yolimbayo ikhale yamphamvu kwambiri." Odziwika.
Malangizo ena awiri: Yambani ndi mbali yanu yomwe siikulamulirani. "Tengani mbali yanu yopanda mphamvu koyamba kuti muthe kulimbana ndi mbali yofookayo thupi lanu likakhala latsopano," akutero a Luciani. Ndipo sungani chiwerengero cha reps chimodzimodzi mbali iliyonse, akutero. (Onani pamwamba ndime kuti mudziwe chifukwa chake).
Ponena zaBwanji kuti mukwaniritse izi? Siziteroalireza nkhani, malinga ndi Luciani. "Zowonadi, maphunziro akunja atha kulowa m'malo mwa maphunziro anu onse awiri chifukwa adzakuthandizani kuti mukhale bwino pamayendedwe apawiri," akutero. Chifukwa chake, "palibe njira yolondola kapena yolakwika yophatikizira maphunziro amodzi, makamaka ngati simukuchita," akutero. Mfundo yabwino.
Ngati mukufuna chitsogozo, ganizirani kusintha magawo atatu ali pamwambapa kukhala masiku awiri pa sabata. (Zogwirizana: Momwe Mungapangire Ntchito Yoyendetsa Dongosolo Yabwino)