Square mbuyo: Zogwiritsira zokambirana, makamaka maphunziro ndi malangizo

anyamata amakono zonse kukopa mbuyo lalikulu ndi atsikana. Choncho atsikana kuyesera kupereka izo chidwi mmene ndingathere. Pakali pano, lonse wa chikoka chifukwa anyamata bulu amatenga pafupifupi malo oyamba. Round ndi matako olimba osati kugonana ndi amuna, komanso kuonjezera kudzidalira kwa akazi. Ngakhale chikhalidwe anapatsa yekha lalikulu zofunkha, kukhumudwa sizimatanthauza, chifukwa pali njira yotulukira. Nkhani chingatithandize kupirira vuto, dziŵani ndi kulimbitsa thupi malamulo waukulu ndi uzipereka Zochita zabwino.

mbuyo lalikulu

Ochepa chabe amene amakhulupirira chakuti mawonekedwe ndi chizindikiro cha vuto thanzi ndi mlingo wa mahomoni mu thupi wamkazi. Choncho, mawonekedwe lalikulu la ansembe limasonyeza thanzi labwino ndipo ndi muyeso za chipiriro pazipita anthu.

Mwatsoka, aliyense mwini matako zotere mawonekedwe ofanana. Choncho atsikana kupita gyms kukonza ndi kupanga gawo ili la mizere zofewa za thupi. Zogwiritsira zokambirana ndi yosavuta, choncho, zingakhale zovuta kuchita ndi kunyumba. Kuti mudziwe zambiri za iwo ayankhidwa pansipa.

tsiku mwendo

Atsikana amene ankakonda kukacheza gyms, ngakhale pa tsiku pamene mukufuna kuphunzitsa kokha mmunsi mwa thupi sikuti idzagwiritsa ntchito ya mbuyo lalikulu. Zochita, ambiri (deadlifts, lunges, ndi zina zotero) kumawonjezera okha quadriceps ndi hamstrings, koma osati amphamvu matako.

squat

Anthu ambiri amakhulupirira kuti zolondola lalikulu bulu amangotenga squat. Kwa anthu ena, mawu ndi zolondola, koma ena amachita ndi Sindizakubweretsanso ubwino chokwanira. Iliyonse mtsikana kukula kwa thupi lawo makamaka ndi minofu, nalanda katundu okha, kotero aliyense wothamanga akhoza kutulutsa mpaka bulu kuti mwa squat lapansi.

Zochitika ambiri kumene ntchito yonseyi si kuthandiza, ndi:

• m'chiuno kuuka kwa katundu chilichonse;
• pa Zochita minofu mwendo, asaone ntchito matako ndi;
• sasintha mu mawonekedwe kwa nthawi yaitali amakhala ntchito moyenera maulalo ndi squat thupi la kumbuyo m'munsi ndipo adakali pomwepo.

Kodi bwino kuchita

Pamene anthu sakudziwa chochita ndi zofunkha lalikulu, iwo anayamba kuchita kanthu cholakwika, ndiye mungavulale. Mwachitsanzo, atsikana mukuganiza kuti m'chiuno chachikulu sichitsata zabwino kwambiri kuchokera kunja, kotero iwo amakana maphunziro mphamvu ndi kuyamba kuthamanga pa mtunda mwachilungamo yaitali. Kumene, m'chiuno adzakhala ndichepe, koma ndi iye atapita ndipo minofu yathu, koma ngati mukufuna kachiwiri nyamulani chitsulo, mukhoza mofulumira anavulala kwambiri.

Pop-day

Kuganizira mmene kutulutsa mpaka bulu lalikulu, akazi ena ali n'komwe kuti inu mukhoza kuwonjezera kwa tsiku mapazi ngakhale tumphuka tsiku. Maphunziro mu tsiku lino ayenera odzipereka okha minofu gluteal ndi katundu pa quadriceps ndi hamstrings ayenera kukhala kochepa.

ayamikira

Asanayambe zolimbitsa thupi lililonse kwa ansembe lalikulu, muyenera khutu ku nsonga amene angatithandize kukwaniritsa chimene mukufuna. Pakati pawo:

1. Mwachilengedwe katundu. Cholinga cha maphunziro ndi kugwiritsa ntchito pazipita ndi matako, osati lonse m'munsi mbali ya thupi. Pamene pali kumverera kuti minofu gluteal kale anayesa ndi kuyesedwa, tiyenera kumaliza ndi kulimbitsa thupi. Ngati tipitiriza kuchita kokoka, katundu Adzabwera ndi kupita hamstrings ndi quadriceps.
2. Kutsegula chofunika. Pop-tsiku ndi bwino kuyamba ndi milatho anachita pansi kapena benchi. Pa chimbuzi cha kufunika kuonetsetsa kuti akuchedwa kwenikweni angapo masekondi, pamene kuchepetsa mmene ndingathere minofu gluteal. Izo analimbikitsanso kuyetsa kayendedwe ka kayendedwe. Izi zimathandiza kumva minofu ntchito pa pang'onopang'ono ndipo mofulumira mbadwa. Komanso, ayenera kusintha kolowera ndi miyendo.
3. Kusowa kwa manambala. Ngati maphunziro ndi allocated kuphunzira gluteal, mbiri ya tsiku, mukhoza n'komwe. Hypertrophy minofu zina zimadalira ntchito zawo, osati chiwerengero cha kubwereza. Izo ntchito pa kuphunzitsa kokha kulemera, pa ntchito imene palibe mavuto ndi ulamuliro wa zoyenda yake.
4. Maphunziro buku. Othamanga angoyamba dziperekeni katundu, tatsimikiza kuti m'pofunika kukhala mbali za 15-20 kokoka maphunziro. stereotype izi mwamsanga kuti apite, chifukwa ntchito zothandiza kwambiri akhoza kuwononga nthawi yochepa. Ngakhale angapo Zochita pamene anachita molondola, angayambe katundu pazipita.
5. The gluteal minofu ayenera kukhala tsiku loyamba mu miyendo. Njira yosavuta nthawi zonse ntchito ndi bodybuilders odziwa: Maphunziro imayamba ndi zomwe zikutsalirazi minofu gulu, ndiye izo zidzakhala zambiri anazimitsa pa pamene akuchita Zochita zotsatirazi. Tikumbukenso kuti tsiku mwendo kulimbitsa thupi ali osavomerezeka kupereka papa chidwi kwambiri ndi zimamuchulukira, chifukwa muyenera kokha kutulutsa magazi ena. Pamene akuchita Zochita lakonzedwa kuti ndithetse miyendo, mukufuna kusonyeza matako ake, zimene iwo adzayenera kugwira ntchito molimbika m'magulu polyarticular mwendo.
6. Tsalani bwino kuti mafuta. Monga inu mukudziwa, kwambiri ndi kulimbitsa thupi, ndi bwino kuti magazi aziyenda ndi yolimbikitsa ya mafuta mderali. Izi zikutanthauza kuti pamene tikuphunzitsa ansembe kuti akonze mawonekedwe lalikulu la masewera olimbitsa thupi pulogalamu adzatengedwa kupita ndi mafuta owonjezera.
7. Akulemera. Pamene mukugwira hypertrophy, chifukwa analandira adzasonyeza zimenezo galasi bwino kwambiri kuposa pa masikelo. Choncho, nthawi zonse muyenera kulabadira zithunzi zake chinyezimiro kapena posachedwapa, osati kudikirira chinthu chabwino kwa m'miyeso.

Zovuta zazikulu

Kudziwa mmene angakhalire bwino, wokhulupirira ansembe lalikulu mawonekedwe inu adzachita mosavuta kwambiri, ndi mmene adzakhala noticeable posachedwa.

Zovuta yaikulu imakhala zokambirana ngati:

1. Kunama pansi, miyendo anawerama ndi mapazi mwamphamvu m'mene anapuma pansi, m'pofunika kuukitsa mafupa a chiuno, kwambiri yofinyira matako osati mapazi. Kupuma pamwamba pa masekondi angapo, azibwerera malo ake apachiyambi, koma zoletsedwa kumasuka ndi matako. Chitani imagwiridwa mu waika 3 kubwereza 10.
2. Atayima molunjika, kuwayika mapazi anu phewa-m'lifupi lokha, ndi manja anu - mutu, muyenera kuchita squat kwambiri tikadwala mafupa a chiuno wake. Back asungike molunjika, ndi kutsogolera katundu chachikulu pa zidendene. Pambuyo m'chiuno adzakhala likufanana ndi pansi, muyenera pang'onopang'ono kubwerera kuyambira malo. angakhale okwanira kuchita waika 3 10-12 reps.
3. Imani mowongoka ndi miyendo lonse padera, muyenera kutenga squat kwambiri, kuwaika manja ndi bulu chammbuyo. Pambuyo ayenera kuima ndi kutenga mwendo umodzi, ndiyeno kachiwiri kuchita squat ndi kubwereza ndi mwendo wina. M'pofunika kuchita waika 3 kubwereza 10 lililonse mwendo.
4. Poika manja anu m'chiuno anu ndi Miyendo yanu phewa-m'lifupi padera, muyenera kukhala pansi kotero kuti miyendo kupanga mlingo woyenerera. Mu malo ayenera mapulani ndiye kukwera zala, mmbuyo ndi Bwerezani kukambiranako atasinthana maudindowo mu waika 3 nthawi 7-10.
5. Atatsamira kumbuyo khoma ndi manja m'chiuno ayenera kukhala pansi (ngati mpando), kenako kukweza mwendo umodzi, gwirani pafupifupi 1 chachiwiri pamwamba ndi kutsikira. Pa lililonse mwendo Ntchitoyi zichitike waika 3 15 reps.

Zochita More

Pamene inu kukaona masewero olimbitsa thupi, pamodzi ndi maphunziro zikhoza kuchitidwa ndi ochepa Zochita zina, zimene zikupangitsa zipangizo zina zapadera. Zidzakhala zokwanira kuchita waika 2-3 ya reps 10 pa simulators zotsatirazi:

• kupisa chipika pakati pa miyendo;
• hyperextension;
• deadlift;
• pulogalamu yoyeseza miyendo;
• akukankha sleds.

Ngati pali mmodzi wa aphunzitsi pa kalabu masewera, ndiye onetsetsani kuti ntchito pa izo kukonza chifukwa.