Whakangungu i runga i te taimaha hoki: mahi taketake, me arotake whānui te hōtaka

Te hopu ake i roto i te omaoma, te utu tangata whakarongo motuhake ki te whakangungu hoki i rite te silhouette tahi o te kaipara e kore te mea taea kahore he uaua lat pai whakawhanakehia-. Ki te nuinga te whakangungu i te kotiro nga uaua waewae, a ko reira arorau e kia te kaupapa matua mō te tangata e whakangungu i te ua rara. tauturu hoki whanui ki huna kohakore tinana. Ko te hunga i te hope whanui, kuiti kuiti pokohiwi. rata tonu nga tangata i te reira hoki whakangungu. Me pēhea te ki te hanga i te hoki te whanui, a ka hiahia ia ki te mohio katoa roanga.

Ko te hanganga o nga uaua hoki

Ki te mārama me pēhea te ki te hanga i tētahi hōtaka mahi hoki i runga i te taimaha, e hiahia ana koe ki te matau hanganga o ona uaua me o ratou mahi. uaua Hoki E wehea ki hohonu, me te ausia.

Ko te momo tuatahi ngā:

• transversospinales nei mahi ko ki te ū te tuarā, ngā ratou o uaua Rotator, me multifidusa semispinal;
• uaua extensor mahi te mahi o te kaupapa o te tuaiwi; Kei a ia ko ilio-costal, longissimus me spinalis;
• rhomboids, paemanu me levator pākaukau uaua, whai wāhi ki te kaupapa o te whitiki pokohiwi.

Ko te momo tuarua ko te e whai ake nei:

• latissimus, te mahi o nei - tuhi ringa hoki a ki raro;
• tapawha haepapa mō te tauhia lateral.

E uaua kia utu ahau whakarongo ki?

Kei te whakangungu Beginners tiaki te tinana o runga. Me pēhea te ki te hanga i te hoki te whanui, e hiahia ana te katoa ki te mohio.

Ko te āhua o tenei wahi o te tinana, e taea te puta ke tona whanui e tika ana ki te köurarangi o te uaua whānui, ranei, rite nga kaitäkaro, parirau. Na roto i te whakanui ake i tēnei wāhi hangaia e tauira V-āhua, kia vēkeveke ki ai kaitäkaro.

Hoki i hanga utumu ataahua e trapezoids whakangungu. Kei te wehea tēnei rōpū uaua ki 3 rohe: tihi, waenganui, me te raro. utua ngā aro te ki te tihi - te rohe i waenganui i nga pokohiwi, me te kaki.

erectors tereina tutuki ai apoo o te tuarā, ka hanga ai i te pānga o te hoki uaua. I tua atu, tauturu i te extensors mahi ki pauna taimaha i roto i te pikinga o te tahi atu wahi o te tinana.

Whakatupuria uaua rhomboid, i te mea tika i raro i te paemanu, Me hoki ako tupato mo te hanganga o te ataahua muri.

Āhuatanga o te whakangungu hoki

A, no te whakangungu hoki i te mahi ritua-pūnaha i runga i te hoki e taea te ngā ki te kawenga i runga i te ringa, pokohiwi waewae ranei. Ki te pā tō mahi te ki itoito tinana taimaha, he mea e tika ana ki te mahi i 3-4 huinga, mahi mahi i runga i te hoki. Ki te whai koe i te mahi sedentary, ka taea e koe te mahi 6-8 huinga. hoki whakangungu Tino rongonui me uarua i runga i te taimaha rite ko reira te rōpū uaua matua, e utu i nga tangata whakarongo.

Ko te hoki o te māmā ki te kino ia i roto i te whakangungu, mamae maha kaitäkaro i osteochondrosis, whaturama intervertebral, pinching o nga raru filosilivá , me ngā raruraru ōrite. Ki te karo i roto i te taua ma'i heke mai, kia timata whakangungu ki te pauna iti, ki te aroturuki i te mahi tikanga tika, e kore e ki te panamaha te tuaiwi.

Hei whakanui i nga uaua o te hoki, ki te mahi i nui mahi 2-3. Te whakangungu i runga i nga tuara o nga tini me ngā 5-7 haeretia e ia mahi kia whakaorangia - 10-15.

Mahi mō ia rohe

Conventionally, kua wehea te whakangungu o te hoki ki 3 rohe: runga, waenganui, me raro. Ki te whakahaere i te whakangungu e hoki i runga i te taimaha, he tika mahi ki te mahi e rua taketake, me te taratahi. I te tihi:

• piko tokotoko i roto i te tokonga ake;
• wahia-ups;
• werohia tona pane i te wae o runga.

I te waenganui:

• dumbbell Rod ki tetahi ringa i runga i te pae;
• te pamu ki te whitiki ki te poraka o raro.

I runga i te wahi o raro:

• hyperextension;
• deadlift;
• tītaha i runga i te pae.

Ko ngā whai hua hoki te iwi ki te tuara ngoikore mahi. te tauturu ia ratou ia haapuai i te pūnaha uaua, me te whakaiti i te mōrea o te whara.

Technique o nga mahi taketake

Te whakangungu i runga i nga tuara o nga tini me tika i roto i te mahi taketake :

• Kumea-ups.

Na roto i te rerekē te whanui o te pu, mahi koe i roto i ngā wāhi rerekē o te hoki. Ko te whānui te ringa, e whakamahia te atu lat. A, no te faaohipa koe e hiahia ana koe ki te wahia tona hoki, uarua me atu, e kore e hutia nga pokohiwi ki te taringa.

Ki te whai koe i taimaha iti, ngāwari ki te hopu ki a koutou ake, na e hiahia ana koe ki te whakamahi i te taimaha anō - whitiki ki te dumbbell panekeke ranei, e taea te hoki te tono koe Nuiōrau ki onepu.

Ki te, i runga i te anga ke, koutou e taea e kore ianei e hutia koutou ake taimaha, ka taea e mahi koe i te mahi i runga i te simulator "Graviton" te wahi ki te hoatu i te taonga, i te mea he counterweight.

• Deadlift.

Hei te mahi i tēnei mahi e hiahia ana koe ki te kia mäminga press me erectors filosilivá ki te āwhina i te karo whara.

Hei tīmata rere ki tou pokohiwi whanui-motu waewae, paku whakapiko koutou turi, me te āta raro iho i te tāuhu kotahi raina, i waho tilting te tinana i mua. kia paheke te tokotoko me te uma i te trajectory kotahi.

• Peia tokotoko i roto i te pinakitanga.

Tūnga - whanui waewae pokohiwi motu, piko turi i te koki o 45 nga nekehanga, ko te tuaiwi i roto i te rārangi tika. Kumea tokotoko utu ki te kopu ki taua mea kiriata reira ki runga ki te hope.

te mahi taputapu mahi taratahi

mahi taratahi tokoni ki hono fakamālohia te uaua i te mutunga o te whakangungu me te whakamahi o te muka, e kore e nei i pāngia ka te turanga.

• Werohia dumbbell ki kotahi ringa.

Okioki ki te waewae maui, me te ringa maui i runga i te pae, whakahokia faitatau ki te patunga witi, i roto i te ringa matau tango i te dumbbell ka tīmata ki te wahia hoki, piko to koutou whatīanga. I te tihi o te hoki e kore e hiahia ana ki te tohatoha.

• Hono i roto i te T simulator.

Ko te parau tumu o te whakatinanatanga o te taua, pera i roto i te tokotoko aki. Tenei mahi ngā whakangungu i runga i te taimaha hoki, ki te mea i reira e tetahi injuries.

• Hono ki te poraka o runga.

He rerekē pai ki kukume ake. Noho i runga i te pae, te apo i te ringa whanui te kakau me te wahia iho tona hoki, kia mărû ringa.

• Honoa ki te poraka o raro.

Noho i runga i te pae, kia mau ki to koutou hoki tika tonu, ka timata ki te wahia te simulator, mau mai i nga matatahi.

• Hyperextension.

Takoto i runga i te pae, te papatoiake, ko te i te tinana urunga waihotia iho, kahore whakaawhiwhi hoki, ara te tihi ra ano te kau, no te kore e puta i te whatu ki runga ki te raina taua ki nga waewae.

Workout uaua o te hoki ki te whenua

Tei runga i te whāinga whakangungu o te hōtaka motuhake tīpakohia te. Ki te whakaurunga / whakarerenga o etahi mahi, ka taea e koe te huri i te kawenga i runga i te uaua.

tangata katoa e miharo ki te papu ake te hoki. rerekē te hōtaka whakangungu.

E tauturu i tenei matatini ki te papu wahi katoa o te hoki me ko te mahi 4 kōwhiringa, e ka tika ki te hohoko.

He mea tino nui ki te mahi i te manawa 5-meneti i mua i te mahi ki te whakamahana ake, ka mahi o huarahi mahana-ake he tokorua kahore taimaha.

whakangungu hoki

mahi	huarahi	tāruarua
Tuatahi, ko te rima o te wiki
wahia	4	max
Huinganui: Rod ki poraka o runga me raro	4	10
peia tokotoko i te pinakitanga	4	10
tuarua, ko te tuaono wiki
Huinganui: Rod ki runga toia poraka +	4	10 me te 15
Rod ki te poraka o raro	3	max
hukihuki hoki	4	10, 10, 8, 6
Tokotoko ki poraka kotahi ringa raro	3	10
tuatoru, ko te whitu o te wiki
wahia	4	max, 10, 8.8
Tokotoko ki te poraka o runga	3	10
aki tokotoko i roto i te pinakitanga	4	8, 6, 6, 5
peia i te ringa kōwae raro tētahi	4	15
tuawha, wiki tuawaru
triset: + wahia tokotoko i te runga ki raro poraka +	3	10
Tokotoko ki te poraka o runga	3	12
hukihuki hoki	3	max

Sports kai tōtika mō te whakangungu

Whakangungu i runga i ngā utu pūngao nui te papatipu hoki kaua mahi a, me te titau, pera ki te whakapiki ake i te haamahu, me te tere o te ora o te tinana tōtika te whakamahi i ngā tāpiritanga.

Hoki te uaua papatipu taea te whakamahi hunga apo, creatine me te pūmua, mo te ora - glutamine mō te tiaki uaua i te pirau - BCAA. Ka whai wāhi tenei katoa ki te paetae wawe o te ūnga.

Sports kai tōtika i kamupene ko pai ki te whiriwhiri, ka ue'i koe fale'i. I teie mahana, i reira e maha kaihanga, ia o nei tāpiri etahi zest ki tou hua.

kia utua ngā whakarongo ki te kai, no te mea te kore o ngā matūkai e kore e tukua o koutou uaua ki te tupu. Me koe ki te kai i te nui e hiahiatia ana o pūmua rā me warowaihā ia kirokaramu o te tinana. Ki te hanga koe i te kore o tētahi wae, engari ka ako'i pakeke, e kore koe e whakatutuki i te hua. Uaua tupu ka te nui tika o te warowaihā me te pūmua. Pūmua - te puna kai matua mo nga uaua, kua roto i te reira i roto i u heihei, hua, tīhi.

Reviews o whakangungu i runga i te tuara o te rota o

Ka rite ki nga whakautu o kaitäkaro whakangungu hoki ki te whenua mā te whakamahi i te mahi taketake rite te turanga, me te faatea ia rite te atu tauturu ki te whakapakari i uaua, me te ki te whakatutuki i te hua e hiahiatia ana. Uaua mamae rawaka hypertrophy, ka rapu te mea kaitäkaro katoa.

He matatini me te polyarticular mahi Basic, ko te kupu mahi uaua atu i roto i te tinana. Mahi pātengi raraunga mō ngā rōpū uaua katoa, ka taea e koe te whakatutuki i ngā hua maere i roto i te tupu ahu whakamua, me te tahi o te tinana katoa.

Whakatupuria hoki ki te whenua ko te tino mo kaitäkaro maha, engari e kore e tenei tikanga e taea maha koe ako'i. Ko reira nui ki te mahi i nga mahi i runga i tou hoki kotahi te wiki, rite te whatu - atu uaua, me te titau wa mo te okiokinga tika me te ora.

Ko te mea matua i roto i tenei take - e kore e overdo te reira, te papu uaua - rawa he tukanga uaua e me whakatata mohio. mahi tika technique, moe tika, kai tōtika tika, me te hiahia ki te tae tahi te whāinga ka kawea te hua e hiahiatia ana. Ko te mea matua - e kore e mutu i reira.