Zolimbitsa Thupi Zabwino Kwambiri Pamisampha Pakhomo - Kodi kukumba masewera olimbitsa thupi kwa agalu?

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Zochita Zabwino Kwambiri pa Misampha Pakhomo - (Kodi kukumba masewera olimbitsa thupi kwa agalu?)

Zolimbitsa Thupi Zabwino Kwambiri za Misampha Kunyumba

 

Kaimidwe kathu, phewa, khosi, ndi ululu wammbuyo, komanso kuthekera kosuntha matupi athu apamwamba zimatengera phindu la masewera olimbitsa thupi.

Choyamba, tiyenera kuzindikira minofu yomwe imayang'aniridwa ndi masewera olimbitsa thupi kuti timvetsetse bwino. Mitsempha ya trapezius, yomwe nthawi zina imadziwika kuti misampha, imayang'aniridwa panthawi yolimbitsa thupi.

Minofu yomwe imayambira pansi pa khosi lanu ndikuyenda pansi pa mapewa anu ndi pakati pa kumbuyo imadziwika kuti trapezius.

Ichi ndi minofu yayikulu yokhala ndi mawonekedwe a trapezoid. Mbali iliyonse ya trapezius ili ndi ntchito yake. Kumalimbitsa minofu ya torso ndi manja pamene kukhala woongoka malo a mutu, mapewa ndi khosi.

 

Ubwino wa Trap Workouts

Zotsatirazi ndi zina mwazabwino kwambiri za masewera olimbitsa thupi:

  • Zochita za Trapezius zimathandizira kukonza minofu iyi yomwe imakulitsa kukana kuvulala.
  • Kuchita masewera olimbitsa thupi a misampha kungathandize kupewa mavuto a msana, khosi, ndi mapewa.
  • Minofu yomwe ili kumbuyo kwanu, mapewa, ndi khosi ingapindule kwambiri pochita masewera olimbitsa thupi omwe amayang'ana minofu ya trapezius.
  • Mutha kusintha masewera olimbitsa thupi pochita masewera olimbitsa thupi omwe amayang'ana minofu yanu ya trapezius.

 

Zochita Zabwino Kwambiri Za Misampha

Mitsempha ya trapezius yomwe ili pamwamba pa msana wanu ndi mapewa ikhoza kupangidwa ndi maphunziro okhazikika. Kudzidalira kwanu komanso kukhutira ndi kuchuluka kwa moyo mukamadziwa momwe mumawonetsera ena.

Nawa zolimbitsa thupi zingapo zomwe mungachite kunyumba kuti mukweze mtima wanu.

Simufunika kukhala membala wa masewera olimbitsa thupi kuti mupindule ndi masewera olimbitsa thupi kunyumba. Zomwe mukufunikira ndi dumbbells zolimba.

 

1. Kunyamula Mlimi

Kunyamula katundu wolemera mozungulira masewera olimbitsa thupi ndi imodzi mwa njira zabwino kwambiri zopangira misampha yanu kwa nthawi yochepa komanso ndalama zomwe zingatheke. Popeza kugwa kumawononga msana wanu ndi phindu lanu, sungani mapewa anu ndi nsana wanu nthawi zonse.

 

Mmene Mungachitire

  • M'mbali mwa thupi lanu, gwirani zolemera (ma dumbbells kapena kettlebells angagwire bwino).
  • Imani molunjika ndikutsamira kutsogolo ndi pachimake ndi msana wanu.
  • Sungani kaimidwe kanu ndikuwongolera kulemera kwa thupi lanu kwa nthawi yokonzedweratu kapena mtunda.

 

2. Masamba

Zolimbitsa thupi zabwino kwambiri za misampha sizikanatha ngati sitinaphatikizepo ma shrugs. Shrugs ndi imodzi mwazochita zoyamba zomwe zimabwera m'maganizo mukaganizira zakugwiritsa ntchito misampha yanu, ndipo pazifukwa zomveka.

Kuyambitsa misampha yanu yam'mwamba ndi yapakati ndi mayendedwe awa ndi njira yabwino yowonjezerera minofu hypertrophy, mphamvu, ndi kupirira.

Ma shrugs amatha kuchitidwa ndi chilichonse kuyambira ma dumbbells ndi ma barbell mpaka zingwe kapena msampha, zomwe zimapangitsa kukhala kolimbitsa thupi kwabwino kwambiri kwa anthu amagulu onse olimbitsa thupi.

Ndibwino kufunsa dokotala za kuopsa kwa masewera ena onyamula zolemetsa.

 

Mmene Mungachitire

  • Dziyikeni nokha pamalo abwino.
  • Yesani kukweza mapewa anu m'mwamba momwe mungathere pamene mukuyesera kukhudza makutu anu.
  • Gwirani chithunzicho kwa masekondi awiri.
  • pitirizani kuyang'ana pa mlingo wanu wotonthoza
  • Kwa maulendo makumi awiri okwana, bwerezani.

 

3. Itanitsani Dumbbell Y Amakweza

Mapewa ndi misampha imayang'aniridwa ndi Dumbbell Y amakweza. Mutha kuchita ndi ma dumbbells kunyumba kapena kumalo ochitira masewera olimbitsa thupi kuti mumange minofu yanu yam'mwamba komanso yapakati.

 

Mmene Mungachitire

  • Sungani khosi lanu kumapeto kwa benchi yokhazikika ya digirii 30 mutagona pamimba panu.
  • Gwirani ma dumbbells m'manja aliwonse.
  • Pitirizani kuyimirira ndikuyang'ana zigongono zanu ndi manja olunjika patsogolo panu.
  • Ndipamene umayambira.
  • Pamene mukukweza manja anu kuti mupange mawonekedwe a "Y", sungani chifuwa chanu pa benchi.
  • Apa ndi pamene minofu yanu ya msampha idatsegulidwa.
  • Bweretsani manja anu kumalo otsika mutatha masekondi angapo mutagwira malo awa.
  • Ndi nthawi yokhayo yomwe mumaloledwa kudzibwereza nokha.
  • Chitani kubwereza kochuluka momwe mungathere panthawi yonse ya seti zitatu kapena zinayi.

 

4. Dumbbell Anapindika-Pambali Mbali Lateral Amakweza

Dumbbell yopindika kumbuyo imakwezanso minofu ya trapezius, yomwe ili kumtunda kumbuyo.

 

Mmene Mungachitire

  • Gwirani dumbbell m'dzanja lililonse ndi manja anu molunjika pathupi lanu pamene muyimirira molunjika pamapewa.
  • Sungani mapewa anu kumbuyo ndi manja anu molunjika pansi pa chifuwa chanu pamene mukutsamira patsogolo. Ndipamene timayambira.
  • Kusunga chibwano chanu chakumbuyo chakumbuyo ndi minofu ya msampha kuyenera kuchitidwa mukakweza ma dumbbells m'mbali.
  • Bwererani pamwamba mukapuma pang'ono. Ndi nthawi yokhayo yomwe mumaloledwa kudzibwereza nokha. Khazikitsani cholinga cha kuchuluka kwa kubwereza komwe mukufuna kuchita ndikubwereza.

 

5. Dumbbell Jump Shrug

Kuchita masewera olimbitsa thupi kwabwino kumafunikira kutsika kwambiri, ngati simunazindikire. Ndikofunikira kuchita kubwereza kulikonse kolimbitsa thupi mwachangu kuti muthe kuwongolera liwiro ndi mphamvu.
Onetsetsani kuti mukugwira zolemetsa nthawi zonse.

 

Mmene Mungachitire

  • Phimbani mchiuno ndi mawondo mukugwira dumbbell m'dzanja lililonse.
  • Gwirani zolemerazo pamakona a digirii 90 kumbuyo kwanu, manja anu akuyang'ana m'mbali mwanu ndipo mikono yanu ikulendewera pang'ono pansi pa mawondo anu.
  • Kuti mukwaniritse kulumpha kwakukulu, yesani kutsogolo m'chiuno mwanu ndikupanga mapewa amphamvu nthawi yomweyo.
  • Mukakhazikika, muyenera kukonzanso ndikuyambiranso.

 

6. Kunama Dumbbell Kumbuyo Delta Row

Ma deltoids am'mbali ndi misampha amayang'aniridwa ndi dumbbell yomwe ili kumbuyo kwa delta mzere.

Njira yabwino kwambiri yoyambira ndi mzere wa dumbbell wakumbuyo wa delta wokhala ndi ma dumbbell atagona kumbuyo kwanu. Malingana ngati zachitika molondola, zimakhala ndi mphamvu yolunjika bwino mapewa anu ndi thupi lanu lakumtunda

Dumbbell yomwe ili kumbuyo kwa delta mzere imatha kuyambitsa minofu yosiyanasiyana kutengera momwe mumayendera komanso luso lomwe mudachita.

 

Mmene Mungachitire

  • Ikani dumbbell m'manja mwanu ndikugona pa benchi yolowera.
  • Zigongono ziyenera kukhala pamwamba pa mapewa pamene mukukoka pang'onopang'ono ma dumbbells.
  • Finyani minofu yanu pamene mukugwira malo omaliza kuti muwerenge.
  • Ma seti ambiri ndi kubwereza monga momwe akufunira amatha kumaliza motere.

 

Kodi kukumba kumapindulitsa agalu?

 

Kukumba kumakhala kopindulitsa ku thanzi la munthu chifukwa kumapereka masewera olimbitsa thupi kwambiri, makamaka kwa miyendo yapansi.

Choncho, m'malo moyesera kupondereza khalidwelo, ndibwino kuti mupeze malo apakati pomupatsa galu wanu malo odzifunira kapena bokosi la mchenga momwe angagwirire nawo ntchito zachilengedwe zakukumba.

 

Kodi ndingadyetse galu wanga kuti apeze minofu?

Agalu achangu amatha kupindula ndi zakudya zomwe zili ndi mapuloteni ambiri kapena kudya nyama yeniyeni, makamaka pankhani yokulitsa minofu yawo.

Palinso njira yodyetsera chiweto chanu chakudya chosaphika m'malo mopatsa chakudya chouma. Zimaphatikizapo mitundu yosiyanasiyana ya nyama yosaphika, masamba, ndi mafupa, komanso zakudya zowonjezera zakudya.

 

 

Kutsiliza

Kuthandizira kuyenda kwa khosi lanu, mutu, chifuwa chapamwamba ndi mapewa kumadalira minofu ya trapezius. Kuti mukhale ndi thanzi labwino komanso losinthasintha, masewera olimbitsa thupi a trapezius ndi njira yokhayo.

Ingosamalani kuti musadzivulaze kapena kudzigwira ntchito mopambanitsa pochita izi molakwika.

Lankhulani ndi physiotherapist musanayambe masewera olimbitsa thupi kuti mupewe zoopsa zomwe zingachitike mthupi lanu ndi minofu.

 

FAQs

 

1. Kodi misampha ndi mapewa kapena kumbuyo?

Misampha, yomwe imagwirizanitsa ndi scapula ndikulola kusuntha kwa mapewa, imatengedwa kuti ndi gawo la kumbuyo. Ndi minofu ya magawo atatu yomwe imamangirira pansi pa chigaza chanu ndikutsika mpaka pakati pa msana wanu.

2. Kodi ndingapange bwanji trapezius yanga kunyumba?

Pali zolimbitsa thupi zambiri zomwe mungachite kunyumba kuti mulimbikitse misampha yanu, pokhapokha mutakhala ndi ma dumbbell abwino. Yesani ma shrugs, mizere yowongoka, mizere ya mkono umodzi, kukankhira mmwamba, zonyamula alimi, zosindikizira zankhondo, zokwezera m'mbali, ndi makina osindikizira.

3. Ndi masewera otani omwe amagwirira ntchito misampha yanu?

Zochita zolimbitsa thupi zomwe zimagwirira ntchito misampha yanu ndi monga kugwedeza kwa barbell, mizere ya mkono umodzi wa dumbbell, kukoka rack, kukoka kumaso, ndi makina osindikizira a dumbbell. Ma barbell deadlifts, mizere yowongoka, ndi kukweza kumbuyo ndi zina zoyenera kuchita.

 

 

Kutsiliza

 

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