"Iqembu le-muscle" liyilokho elizwakalayo-iqembu lemisipha eseduze nomzimba wakho eyenza ukunyakaza okufanayo.
Lapho uziqeqesha, amaqembu emisipha ayisithupha amakhulu okufanele uwanake yilawa:
1. Isifuba
2. Emuva
3. Izingalo
4. Amahlombe
5. Imilenze
6. Amathole
Ukuhlukanisa imisipha ngokwengxenye yomzimba kusisiza ukuthi sihlele kangcono futhi sihlele izinhlelo zethu zokuqeqesha.
Isibonelo, uma ufuna ukuqinisa umzimba wakho ongaphezulu, kufanele ugxile kakhulu ohlelweni lokuzivocavoca umzimba ogcwele noma isimiso sokuphakamisa isisindo.
Ukuqeqesha kabili noma kathathu ngesonto kuyindlela enhle, kodwa uma wandisa imvamisa, uzogijima ngokushesha futhi ulimale, ngakho ukuqeqeshwa okuvamile kuwumkhuba omuhle.
Ngakolunye uhlangothi, abantu abaningi bagxila kakhulu emisipha yomuntu ngamunye njengama-biceps.Kodwa empeleni, ukuzivocavoca ngalunye kwenziwa ngamaqembu emisipha ndawonye, ukukhula okulinganiselayo kwamandla weqembu lemisipha kanye nobukhulu kufanele kube incazelo yokuqeqeshwa.
Esikhundleni salokho, ngokuqeqesha amaqembu amakhulu emisipha ayisithupha okukhulunywe ngawo ngenhla, umzimba olinganayo, onempilo, futhi othokozisayo ungafinyelelwa.Ngokuqeqesha la maqembu amakhulu emisipha ayisithupha, amaqembu amancane emisipha ahlobene angathuthukiswa kahle.Kodwa-ke, ukuthola ukuthi ungabaqeqesha kanjani ohlelweni lwakho lokuqeqesha akulula, kufanele ubophe inaliti futhi ucule eqenjini ngalinye lemisipha ukuze ugcine ukuzuza okulinganiselwe emisipha namandla ukuze ugweme ukungalingani kwemisipha noma ukulimala.
Iqembu Lemisipha Elikhulu #1: Isifuba
Umsipha oyinhloko wesifuba yi-pectoralis major, noma "pec" enkulu.Umsebenzi oyinhloko ukusiza ingalo engenhla kuwo wonke umzimba.Ngokungafani nezinye izicubu eziningi, noma kunjalo, imicu yemisipha ye-pectoral ayihambisani yonke ohlangothini olufanayo.
I-pec enkulu inamaphoyinti amaningi, noma izindawo lapho imicu yemisipha inamathela kuhlaka lwamathambo.
Kunephuzu le-sternocostal, elinamathisela i-sternum kanye ne-ribcage engalweni yakho engenhla, kanye nephoyinti le-clavicular, elinamathisela i-collarbone yakho engalweni yakho engenhla.
Kungani lokhu kubalulekile?
Ukuzivocavoca okubandakanya ukusunduza izingalo phambi kwesifuba, njengokucindezela kwebhentshi okuphansi nokwehla, kugcizelela iphuzu elikhudlwana le-sternocostal le-pecs.
Ukuzivocavoca okubandakanya ukuhambisa izingalo phezulu futhi kude nesifuba, njengokucindezela kwebhentshi le-incline kanye ne-reverse-grip, kugcizelela iphuzu elincane le-clavicular.
Ngakho-ke, uma ufuna ukuthuthukisa isifuba esigcwele, esilinganayo, esichazwe kahle, ufuna ukugxila ekuzilolongeni kwesifuba njengalezi:
•I-Flat barbell bench press
•Cindezela ibhentshi le-barbell press
•I-Flat dumbbell bench press
•Cindezela i-dumbbell bench press
•Cindezela ibhentshi elibamba eduze
•Ukucindezela ibhentshi lokubuyela emuva
•Amadiphu
Isifinyezo: Imisipha yesifuba yakhiwe izingxenye ezimbili, noma "amaphuzu" -iphuzu le-sternocostal ne-clavicular, futhi kufanele usebenzise izivivinyo ezihlose amaphuzu womabili ukuze ukwandise ukukhula kwemisipha.
Imisipha emine eyakha inqwaba yomhlane, futhi esifuna ukugxila ekuthuthukiseni, yilena:
• I-Trapezius
Izicupho zakho zixhuma umgogodla wakho emahlombe akho.
• Ama-Rhomboids
Ama-rhomboid aqinisa amahlombe akho ngokuwaxhumanisa nomgogodla wakho.
• I-Latissimus dorsi
Ama-lats anamathisela ingalo yakho engenhla emhlane wakho ukuze akhe umumo ofana namaphiko.
• I-Erector spinae
Ama-erectors omgogodla agijima ngokuhambisana nomgogodla wakho futhi enze lokho obungakulindela-gcina umgogodla wakho uzinzile futhi uqondile.
Ukwakha ingemuva elibanzi, eliwugqinsi, elichaziwe kungenye yezindlela ezingcono kakhulu zokuthatha umzimba wakho usuke “ohloniphekile” uye “oyingqayizivele.”
Uma lokho kuwumgomo wakho, khona-ke ufuna ukugxila ekuzilolongeni emuva njengalawa:
•I-Barbell Deadlift
•I-Sumo Deadlift
•I-Trap-bar deadlift
•I-Lat pulldown
•Umugqa wekhebula ohlezi
•Donsela phezulu
•IIsilevu phezulu
•Umugqa we-Dumbbell
•Vala umugqa
Isifinyezo: Umhlane wakho wenziwe imisipha emikhulu emine, futhi ukuzivocavoca okungcono kakhulu kokuziqeqesha konke kuhilela ukudonsa okuvundlile nokuqondile, okufana ne-barbell deadlift, i-lat pulldown, nomugqa we-dumbbell.
Ingalo ikakhulukazi yakhiwe imisipha emine:
• Ama-Biceps brachii
• I-Biceps brachialis
• Ama-triceps
• Izingalo
Ingalo yakhiwe ama-biceps, i-triceps, imisipha yangaphambili, neminye imisipha emincane embalwa.Kufanele ufake umsebenzi othile oqondile kuma-biceps kanye ne-triceps, kodwa ngokuvamile awudingi ukuthi usebenze izingalo ngokuqondile.
Ngakho-ke, uma ufuna ukusebenza futhi uqinise ama-biceps akho, i-triceps, nezingalo, udinga ukugxila ekuzilolongeni kwengalo okufana nalokhu:
•I-barbell curl
•I-dumbbell curl
•I-EZ-bar curl
•I-skull crusher
•I-Triceps pressdown (ngentambo noma isibambo sensimbi)
•Amadiphu
•Cindezela phezulu kwe-Triceps (ngekhebula noma i-dumbbell)
•Cindezela ibhentshi elibamba eduze
•Ama-Chinups
•Ama-Pullups
Iqembu Lemisipha #4: Amahlombe
Amahlombe akho anemisipha emithathu emikhulu eyaziwa ngokuthi ama-deltoids.Amaphuzu amathathu we-deltoids yilawa:
• Iphoyinti elingaphambili (ngaphambili)
• Iphoyinti elingemuva (maphakathi)
• Iphoyinti elingemuva (ngemuva)
Ama-deltoid ngokuyinhloko asetshenziselwa ukuzinzisa amaqembu emisipha eduze kwamahlombe, njenge-pecs, lats, nama-biceps.
I-deltoid yangemuva isiza ama-lats kanye nezicupho ukuletha izingalo ngemuva kwakho, ama-delts angaphambili asiza ama-pecs ukuletha izingalo phambili, futhi ama-delts angaphandle asiza izicupho, ama-pecs, neminye imisipha entanyeni nangaphezulu Phakamisa izingalo zakho ohlangothini. .
Ngokushintsha i-angle yokucindezela noma ukudonsa, ungashintsha izinga lapho i-deltoid iqeqeshelwa khona ngokuhlobene neminye imisipha.Isibonelo, ukucindezela okungaphezulu kuzosebenzisa okuningi kwenqwaba ye-deltoid engemuva kunesifuba esingaphezulu, kuyilapho umugqa we-barbell uzosebenzisa okuningi kwenqwaba ye-deltoid yangemuva kune-lat pulldown.
Kubaluleke kakhulu ukuthuthukisa wonke amaphuzu amathathu alo msipha ngoba uma omunye wabo ewa ngemuva, kuzobonakala kakhulu.
Ngokwengxenye enkulu, ama-delts angemuva nangemuva adinga umsebenzi omningi ngoba i-deltoid yangaphambili iqeqeshwe kahle ngesikhathi sokusebenza kwesifuba, futhi akekho oweqa usuku lokuqeqeshwa kwesifuba.
Kodwa-ke, ukuqeqeshwa kwesifuba akuwaqeqeshi ngokwanele amanye amaphuzu amabili e-deltoid, yingakho kungcono kakhulu ukufaka izivivinyo ezengeziwe eziqeqesha ama-delts akho angaphandle nangemuva ngesikhathi esisodwa.
Uma ufuna ukuthuthukisa wonke amaphuzu amathathu we-deltoid yakho, ufuna ukugxila ekuzilolongeni kwehlombe okufana nalokhu:
•I-Dumbbell side delt iyakhuphuka
•I-Dumbbell yangemuva iphakamisa
•Imigqa ye-Barbell
•Imigqa ye-Dumbbell
•Iphephandaba lezempi
•Cindezela ibhentshi eliyisicaba
•Cindezela ibhentshi press
Isifinyezo: Amahlombe akhiwe ngamaphuzu ngaphambili, izinhlangothi nangemuva, kubalulekile ukuthi ufake izivivinyo eziqeqesha wonke amaphuzu amathathu ohlelweni lwakho ukuze ubukeke olinganiselayo, olinganiselayo.
Ingxenye engenhla yemilenze yenziwe ngamaqembu amakhulu emisipha:
• Ama-quadriceps
• Imisipha
• I-glutes
Nakuba inkonyane nayo iyingxenye yomlenze ngokwesakhiwo somzimba, ichazwa ngokwehlukana ngenxa yezindlela ezihlukene zokuqeqesha.Ngalinye lala maqembu emisipha lidinga ukuqeqeshwa kangcono ngokuzivocavoca okuhlukene.
Ama-Quads
I-quadriceps iyisethi yemisipha emikhulu emine ngaphambili kwemilenze yakho:
• I-vastus lateralis
• I-vastus medialis
• I-vastus intermediasi
• I-rectus femoris
Ama-quadriceps asebenza ndawonye ukuze anwebe amadolo futhi anyakazise ama-hips.
Ngakho-ke, ukuzivocavoca kwe-quadriceps kuletha ama-hips ukusuka endaweni enwetshiwe kuya endaweni eguquguqukayo (ukugoba amalunga) futhi ulethe amadolo ukusuka endaweni eguquguqukayo ukuya endaweni enwetshiwe (ukuqondisa amalunga).
Lapho i-quadriceps ithuthukiswe kahle, yakha umnyombo womlenze.
Njengoba uzobona, izivivinyo ezinhle kakhulu ze-quad ongayenza izivivinyo eziningi ze-combo futhi ngokuvamile zihlanganisa ukusebenzisa izisindo zamahhala.
Uma ufuna ukukhulisa ama-quads akho, udinga ukugxila ezintweni ezinjengalezi:
•U-Barbell wabuyela emuva
•I-Barbell squat ngaphambili
•I-Dumbbell lunge
•Cindezela umlenze
•I-squat yaseBulgaria ehlukanisayo
I-Hamstrings
I-hamstrings iyiqembu lemisipha emithathu ngemuva kwemilenze yakho:
• I-Semitendinosus
• I-Semimembranosus
• I-Biceps femoris
Ama-hamstrings asebenza ndawonye ukuze aguqe amadolo njengoba wenza ngama-hamstring curls, kanye nokwelula izinqulu ekuzilolongeni okufana ne-hip thrust kanye ne-deadlift.I-biceps femoris nayo ihlukaniswe yaba "amachashazi" amabili noma izigaba, njengama-biceps engalweni yakho.Ngokungafani nama-biceps, noma kunjalo, ama-hamstrings avame ukuba omunye wemisipha enganakwa kakhulu emzimbeni ophansi.
Ama-quad athola ukunakwa okukhulu ngenxa yokuthi makhulu futhi avelele, okungadala ukungalingani kwemisipha phakathi kwangaphambili nangemuva kwethanga okungabonakali nje okungavamile kodwa kwandisa ingozi yokulimala.
Abantu abaningi banombono ongalungile wokuthi ama-squats akuyona yonke imisipha edingekayo.Ngenkathi ama-squats efaka ama-hamstrings, ama-quads enza umsebenzi omningi.Lokhu kuyiqiniso ikakhulukazi ohlotsheni lwama-squats ovame ukuwabona ejimini.
Uma ufuna ukuthuthukisa ama-hamstrings akho kakhulu, ufuna ukugxila ekuzilolongeni okufana nalokhu:
•I-Barbell Deadlift
•I-Sumo Deadlift
•I-Romanian deadlift
•Umshini we-Hamstring curl
•U-Barbell usale kahle
•Umshini wokukhulisa i-Glute-ham
AmaGlutes
Imisipha ye-gluteus, noma "glutes," iqukethe imisipha emithathu eyakha i-butt yakho:
• I-gluteus maximus
• I-gluteus minimus
• I-gluteus medius
Ama-glute adlala indima ebalulekile ekuqiniseni umzimba wakho emidlalweni eyahlukene kanye nasekukhiqizeni amandla ekuzilolongeni okufana nama-deadlift nama-squats.
Kodwa manje, uma uqeqesha umzimba wakho ophansi ngendlela efanele, asikho isidingo sokwenza umsebenzi owengeziwe wama-glutes akho ngoba azosebenzisana ekuzilolongeni komzimba ophansi.
Uma ufuna ukwandisa ama-glutes akho, udinga ukugxila ezintweni ezifana nalezi:
•I-Barbell Deadlift
•I-Sumo Deadlift
•I-Romanian deadlift
•I-Glute lifter/I-Glute Isolate
•I-Barbell Hip Cindezela
•I-Barbell igxuma
Isifingqo: Ingxenye engenhla yomlenze yenziwe ngama-quadriceps, ama-hamstrings, nama-glutes, futhi uzofuna ukufaka izivivinyo ezisebenza la maqembu emisipha esimisweni sakho ukuze ukwandise amandla nosayizi womlenze.
Iqembu Lemisipha #6: Amankonyane
Amathole akhiwe imisipha emibili enamandla:
• I-gastrocnemius
• I-soleus
Ithole lakhiwe nge-gastrocnemius kanye nemisipha ye-soleus, kokubili okudingeka uyiqeqeshe ngokusebenzisa ukuzivocavoca kwethole elimile futhi lihlezi.
Azikho izinguquko eziningi eziwusizo zokuzivocavoca ithole ongayenza, kodwa nansi lezo uma ufuna ukugxila kukho:
• Umshini wokuphakamisa ithole omile
• Ukuphakamisa ithole le-barbell elimile
• Umshini wokuphakamisa ithole ohlezi
•Umshini wokukhulisa ithole lembongolo
•Ukuphakamisa ithole lesisindo somlenze owodwa
Isikhathi sokuthumela: Nov-10-2022