đŸ”„ Maphunziro a Leg: Kusintha kwa Mgulu ndi masewera olimbitsa thupi

Mgulu Wosindikiza: Kodi phazi limakhudza kukula kwa minofu?

Popeza makina osindikizira mwendo ndiimodzi mwazinthu zodziwika bwino kwambiri pakukula kwamiyendo yam'munsi, ndizachilengedwe kuti kukayikira kangapo kumachitika nthawi imodzi ndi njira zatsopano za chipangizochi, chifukwa chake nkhaniyi iyankha ndendende pankhani yokhudza malowa zolimbitsa thupi, kodi zimasinthadi chilichonse?

Posachedwa, maphunziro amiyendo adakondedwa kwambiri mkati mwa masewera olimbitsa thupi mwa amuna ndi akazi.

Izi zimapangitsa kuti kufunafuna kuchitidwa bwino komanso mitundu yosiyanasiyana yakukula kwamiyendo kuzitsatiridwa pafupipafupi.

Chimodzi mwazomwe zimakayikira kwambiri pokhudzana ndi makina osindikizira mwendo ndikosiyana kwamapazi panthawi yolimbitsa thupi.

M'mitu yotsatirayi tikambirana za njira zomwe zilipo kale zochitira atolankhani a Mwendo ndi momwe izi zingathandizire kukulitsa miyendo yanu yakumunsi.

Kutengera kwamunthu ndikuphedwa kwa Leg Press

kuphunzira mwendo wathunthu

Popeza makina osindikizira a mwendo ndi olumikizirana mosiyanasiyana, kuwombera kwake kumatenga mitolo ingapo ya minofu ndipo kumafuna kukhazikika kwa malo olumikizidwa kuti athe kuchita bwino.

Ma quadriceps, ma hamstrings, ndi ma glute amalemba nawo ntchito yonse.

Kutsegula kwa minofu panthawi yochita masewera olimbitsa thupi kumachitika m'munsi mwamisempha, mosasamala kanthu momwe phazi lilili.

Ndiko kuyenda kofananira kofanana ndi squat, koma mosiyana chifukwa kumachitika pamakina.

Chifukwa chake, kuphedwa kumeneku, mabondo amayandikira thunthu, makamaka kutsegulira kwamiyendo ndi mitsempha yam'mimba chifukwa cha kupsinjika kwa minofu pankhaniyi.

Kodi kusiyanitsa phazi kwamiyendo kumasinthadi chilichonse?

Popeza ili ndi zolimbitsa thupi zingapo, poyamba, kuchita masewera olimbitsa thupi mwanjira ina mosiyana ndi momwe zimakhalira sikulepheretsa kuti minofu iliyonse isalandiridwe.

Popeza kuti thupi lililonse ndi thupi, zikuwoneka kuti palibe kusintha kwamphamvu yomwe minofu iliyonse imalembedwera posatengera momwe phazi lilili.

Malingana ngati mawonekedwe a anatomical amasungidwa ndikusinthidwa kwa munthu aliyense, makina osindikizira mwendo amawoneka kuti atha kuyambitsa magawo onse am'mimba omwe akukhudzidwa ndi ntchitoyi.

Kafukufuku ambiri akuwonetsa kuti palibe kusiyana kwakukulu pakuchita masewera olimbitsa thupi ndi mapazi otakata, otsekedwa, otalika kapena otsika pachidacho.

Koma, othamanga amagwiritsa ntchito zosintha zambiri pantchito yawo kuti agwiritse ntchito mitolo yosiyanasiyana yamtundu uliwonse, ndiye chowonadi ndi chiyani?

Chowonadi ndichakuti anthu ophunzitsidwa bwino ali ndi mphamvu zowongolera ma neuromotor komanso kuzindikira kwa thupi kuposa anthu ambiri.

Chifukwa chake, kulumikizana ndi kusinkhasinkha panthawi yakulimbitsa thupi pochitidwa ndi othamanga kumapangitsa kuti athe kupeza zigawo zina za minofu yakumunsi panthawi yosindikiza mwendo.

Mwachidule, kukulitsa kuzindikira kwa thupi ndikulamulira kwa ma neuromotor, kufunafuna minofu yomwe imagwiridwa ndi makina osindikiza mwendo kumatha kusintha kwambiri kutengera momwe mapazi amagwiritsidwira ntchito.

Chifukwa, kusiyanasiyana kulikonse kwamapazi kumatha kuchititsa chilimbikitso chokulirapo kuti "amve" minofu yabwino yomwe ikugwiridwa panthawi yochita masewera olimbitsa thupi.

Ndi mitundu iti ya Leg Press yomwe imagwiritsidwa ntchito?

Mitundu iyi yochitira masewera olimbitsa thupi imatha kusintha kutengera makina omwe agwiritsidwe ntchito, komanso kutonthoza kwa munthu aliyense, komabe, omwe amapezeka kwambiri ndi awa:

Makina osindikizira mwendo mwamakhalidwe

Mapazi omwe amaikidwa osalowerera ndale mowonekera mozungulira mawondo ndipo amalumikizana ndi m'lifupi ndikutalikirana kwa mapewa.

Kuthandizira kwathunthu kumbuyo kwenikweni pa benchi ndikukhazikika kolimba kuti dera lachiuno likhale lolimba komanso lolimba.

Momwemonso, pali kuyambitsa kwa quadriceps femoris ndipo mukatsika pang'ono kuposa 90 degree ndikotheka kuyambitsa ma hamstrings bwino.

Sindikizani mwendo ndikutambasula mapazi

Pamapazi awa, kufunafuna minofu kumakhudza kwambiri omwe amalowetsa ntchafu komanso ma biceps femoris.

Mapazi "ataloza" kunjenjemera kwa biceps femoris kumakulirakulira, pomwe miyendo ikuyang'ana vastus lateralis ya quadriceps ndi

kulembedwa ntchito.

ndi mapazi pafupi

Ndimapazi osagwiritsidwa bwino ntchito chifukwa amapondereza kwambiri mawondo ndipo amatha kuwonjezera ngozi yovulala bondo.

Momwemonso, pamakhala kufunsidwa kwakukulu kwa ma quadriceps femoris, ndipo kuyenda kwakukulu, kukulitsa kwa minofu kuti ikule bwino.

ndi mapazi okwera komanso otsika

Makina osindikizira a mwendo akachitika ndi mapazi apamwamba poyerekeza ndi nsanja, kufunsidwa kwa nyundo kumakhala kwakukulu.

Pakadali pano, kutsika kwa phazi, kumakulitsa kukula kwa ma quadriceps.

Pogwiritsidwa ntchito ndi mapazi otsika, mphamvu zofunikira zimakhala zazikulu, zomwe zingapangitse kusamvana poyerekeza ndi kulimba kwa chiuno, chifukwa chake, samalani kwambiri pankhaniyi.

Kuphedwa Kwabwino Kwambiri Kwa Mwendo

masewera olimbitsa thupi abwino kwambiri

Pachifukwa ichi, kumbuyo kwa makina kuyenera kusinthidwa kuti thupi likhalebe pamtunda wa madigiri 45.

Kuphatikiza apo, mawonekedwe amayenera kukhalabe olimba komanso okhazikika nthawi yonseyi, makamaka m'chiuno.

Pambuyo poonetsetsa kuti mukukhazikika bwino, kwezani kulemera kwake ndikuwongolera miyendo ndipo musatambasulire bwino mawondo anu, cholinga ndikutenga kulemera kwake ndi ma quadriceps.

Gawo lotsatira ndikutsegula makina osindikizira mwendo ndikuchita ziwonetserozo, osamala kuti asachoke pamalo oyenera komanso kuti asatulukire mchiuno pabenchi.

Chepetsani kulemera kwake komwe thupi lanu limatha kupita osachotsa m'chiuno kuchokera pa benchi ndikubwereza njirayi nthawi zonse ndikudziwitsa za kulemera kwanu ndi quadriceps yanu.

Kusuntha ndikuchedwa kuyang'aniridwa, pewani kuphulika kwa minofu kuti musapangitse zochulukirapo zosafunikira pamfundo za bondo ndikuvulaza.

Kutsiriza maphunziro a mwendo

Ngakhale kafukufuku wambiri akuwonetsa kuti palibe kusiyanasiyana kwakukulu kwamapangidwe omanga minofu obwera chifukwa cha kusintha kwa malo amiyendo panthawi yolimbitsa thupi mwendo, ndizotheka kutsimikizira kuti kukulitsa kuzindikira kwa thupi, tanthauzo la malowa limakhala ndikukula kwa minofu. .

Chifukwa chake, kuchita zolimbitsa thupi bwino, kufunafuna kukulitsa chidwi cha minofu yolimbana nayo yomwe ikugwiridwa, ndichimodzi mwazifungulo zakusinthaku pamalo amapazi kuti amveke bwino pophunzitsidwa.

Zitha kugwiritsidwa ntchito ngati njira yoganizira za chitukuko china cha mtolo wofooka, kapena, kuyika voliyumu patsogolo m'dera linalake.

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