Momwe Mungapangire Kukula Kwakukulu

Zamkati

• Momwe mungapangire kukopa kwakukulu
• Minofu imagwira ntchito mwamphamvu kwambiri
• Latissimus dorsi
• Trapezius
• Mitsuko yamatsenga yamatsenga
• Ma Rhomboids
• Zowonjezera
• Teres wamng'ono
• Zowonekera kunja
• Kugwira kwakukulu vs.kugwira pafupi
• Njira zina pamutu wapamwamba
• Kutsika kwa Lat
• Mzere wa TRX wopingasa
• Gulu lothandizidwa ndi band
• Mzere wa Barbell kapena dumbbell
• Tengera kwina

Kukula kwakukulu ndikutuluka kwamphamvu kwamthupi komwe kumayang'ana msana, chifuwa, mapewa, ndi mikono. Zimaperekanso minofu yanu yayikulu kulimbitsa thupi kosangalatsa.

Kuphatikiza zolimbitsa thupi zomwe mumachita nthawi zonse zolimbitsa thupi zingakuthandizeni kukulitsa mphamvu muzinthu zina, monga lat pulldown ndi phewa.

Pemphani kuti mudziwe zambiri za maubwino amomwe mungagwiritsire ntchito ma pullups akuluakulu ndi momwe mungachitire izi.

"Mphamvu yolimbitsa thupi ndiyolimbitsa thupi yolimbitsa msana ndi mapewa, popeza mayendedwe ake ndi a latissimus dorsi, mnofu waukulu kwambiri kumtunda."
- Allen Conrad, DC, Katswiri Wotsimikizika Wa Mphamvu ndi Zowongolera

Momwe mungapangire kukopa kwakukulu

Yambani poyima pansi pa pullup bar, ndi msana wanu ndi msana molunjika.

1. Fikirani mmwamba ndikugwireni bala ndi dzanja lililonse. Zala zanu zazikuluzikulu ziyenera kulozerana, ndipo kugwira kwanu kuyenera kukhala kokulirapo kuposa thupi lanu.
2. Mukakhala moyenera, manja anu ndi torso ziyenera kupanga 'Y.' Kuti mukhale achindunji, mkono uliwonse uyenera kukhala madigiri a 30 mpaka 45 kuchokera mthupi lanu, koma osapitilira ma degree 45.
3. Yang'anani kutsogolo ndikukokera thupi lanu mmwamba kulowera.
4. Imani pang'ono, kenako dzichepetseni pansi pamalo pomwe munayamba.

Allen Conrad, DC, Certified Strength and Conditioning Specialist (CSCS) anati: "Ngati kugwira ntchito mwamphamvu kuli kovuta kwambiri, mutha kuyamba kuyeseza ndi makina olimbitsa thupi." "Makinawa ali ndi nsanja yomwe mumagwadira mukamayendetsa, ndipo kuchepa kwa kuchepa kwa thupi kumatha kukuthandizani kuti mukhale ndi mphamvu zogwirira ntchito mwamphamvu," akufotokoza.

Chinsinsi chogwiritsa ntchito makina othandizira kulemera ndi kuyamba ndi kulemera komwe mumakhala nawo bwino ndikusintha zolemera zolimbitsa thupi chifukwa zolimbitsa thupi zimakhala zosavuta kuti muchite. Mukadzakweza thupi lanu, a Conrad akuti mutha kupita patsogolo pazolowera.

Ngati mukufuna kupanga zovuta kwambiri kukhala zovuta kwambiri, Conrad akuwonetsa kuwonjezera kunenepa. Pali njira zitatu zomwe mungachitire izi:

• Valani lamba kuti muzimangirira kulemera kwake.
• Valani chovala cholemera.
• Gwirani cholumikizira poyika pakati pa mapazi anu.

Zonsezi zidzasokoneza mphamvu ya latissimus dorsi minofu panthawi yogwira.

Minofu imagwira ntchito mwamphamvu kwambiri

Chimodzi mwa zifukwa zomwe zimapangitsa kuti anthu azichita masewera olimbitsa thupi kwambiri ndi chifukwa cha minofu yambiri yomwe imagwira ntchito:

Latissimus dorsi

"Lats" ndi minofu yayikulu kwambiri yakumbuyo, ndipo imathamanga kuyambira pakati kumbuyo mpaka pansi pa khwapa ndi paphewa. Conrad akuti minofuyi ndiyomwe imayambitsa kusunthira, kuwonjezera, komanso kuzungulira kwamapewa.

Trapezius

“Misampha” ili pakhosi panu paphewa. Amalumikiza zigawo za m'khosi, paphewa, ndi kumbuyo, ndipo amathamangira pansi mozungulira mawonekedwe a V kulowera pakati pa thoracic msana. Conrad akuti minofu iyi imathandizira kukwera phewa.

Mitsuko yamatsenga yamatsenga

Minofu itatu iyi imayenderera kumbuyo kwanu. Conrad akuti minofu imeneyi imathandizira kukulira kumbuyo.

Ma Rhomboids

Minofu yaying'onoyi imapezeka pakati pa msana ndi mapewa. Amagwirizana pakutsika kwamapewa kuti ayambitse kugwirana paphewa.

Zowonjezera

Ili pamapewa, Conrad akuti gawo ili la chikwama cha rotator limathandizira kukulitsa phewa.

Teres wamng'ono

Wokhala pansi pakakhwapa ndi kuseri kwa tsamba la phewa, Conrad akuwona kuti ndodo iyi yovundikira imathandizira kutambasula phewa ndikusinthasintha kwakunja.

Zowonekera kunja

Gawo la minofu yanu yam'mimba, ma oblique akunja amapezeka m'mbali mwa mimba yanu yam'mimba. Conrad akuti minofu iyi imathandizira kukhazikika pakatikati ndikuthandizira gawo lam'mimba panthawi yamapewa.

Kugwira kwakukulu vs.kugwira pafupi

Chofunika kwambiri pamatumba ndikuti mutha kusintha momwe mungagwiritsire ntchito minofu ina. Njira imodzi yochitira izi ndi kutchera pafupi. Kutulutsa kogwirizira kwa pullup kumasintha m'lifupi mwa manja anu.

Ndikumgwira mwamphamvu, manja anu amakhala ochulukirapo kuposa phewa. Mukamayandikira kwambiri, mumasunthira manja anu limodzi, zomwe zimakhudza momwe mafupa anu amapewa amasunthira mukamachita masewera olimbitsa thupi.

Kuyandikira kwambiri kumakupatsaninso mwayi wopeza ma biceps ndi minofu pachifuwa kuposa momwe mungagwiritsire ntchito, zomwe zikutanthauza kuti mutha kumaliza kubwereza.

Njira zina pamutu wapamwamba

Kuchita masewera olimbitsa thupi omwewo mobwerezabwereza kumatha kubweretsa kunyong'onyeka, kumwa mopitirira muyeso, ndi kuchepa kwa magwiridwe antchito ndi phindu. Ngati mukuyang'ana kuti muphunzitse minofu yofananira yomwe ikufunika kwambiri, mungafune mayendedwe ofanana omwe mungawonjezere pazochita zanu zolimbitsa thupi. Nazi njira zina zomwe mungayesere:

Kutsika kwa Lat

1. Khalani moyang'anizana ndi makina otayira.
2. Gwirani kapamwamba ndi manja anu akuyang'ana kutali ndi thupi lanu, wokulirapo kuposa mulifupi paphewa padera.
3. Tsamira mutu wako mmbuyo ndikutsikira pa bar mpaka utayandikira pachifuwa chako chapamwamba. Imani pang'ono.
4. Bweretsani kapamwamba pang'onopang'ono pamalo oyambira.

Mzere wa TRX wopingasa

1. Mukayimirira, yambani ndi ma TRX omwe ali pambali pa chifuwa chanu.
2. Tsamira kumbuyo ndikuchepetsa pang'onopang'ono thupi lako, ndikukhazikika kumbuyo.
3. Manja anu akatambasulidwa, imani pang'ono.
4. Kwezani thupi lanu kumbuyo kwanu.

Gulu lothandizidwa ndi band

Kugwiritsa ntchito gulu lakulimbitsa thupi kuti lithandizire kukulowetsani kumakupatsani mwayi wolunjika minofu yomweyo ndikuthandizidwa kuti musamuke ndi mawonekedwe abwino. Lamulo labwino kwambiri ndikulimba kwa gululo, momwe mungathandizire kwambiri.

1. Imani patsogolo pa bar kapena pulani.
2. Tsegulani gulu kuzungulira bar. Pindani mwendo umodzi ndikuyika gululo pansi pa bondo lanu, phulika pamwamba pa fupa.
3. Ndi manja onse awiri, gwirani kapamwamba ndikudzikweza.

Mzere wa Barbell kapena dumbbell

1. Ikani barbell ndi kulemera koyenera.
2. Imani ndi mapazi m'lifupi mchiuno, ndikugwada pang'ono. Bweretsani m'chiuno mwanu, kotero torso yanu ikufanana pansi.
3. Gwirani chomangiracho ndikulumikiza pang'ono kuposa m'lifupi mwamapewa, pindikani zigongono, ndikubweretsa bar m'chifuwa.
4. Imani pang'ono ndikutsikira poyambira.

Tengera kwina

Kukhala ndi mphamvu yochita zinthu zogwira mtima sikophweka. Mukachita bwino kamodzi, kumverera kwakukwaniritsidwa ndikwabwino kwambiri. Ichi ndichifukwa chake ndikofunikira kuti mutenge nthawi yanu mwanjira yachilengedwe.

Kumbukirani, ngati kutengera kwachikhalidwe kuli kovuta kwambiri, yesani chimodzi mwazosinthidwa zomwe tatchulazi. Kukhwimitsa mawonekedwe ndikulemba minofu yolondola ndikofunikira kuposa kuchuluka kwakubwereza komwe mumachita.