Kwambiri kudzipatula Zochita - mwendo kutambasuka mu pulogalamu yoyeseza, komanso ngati mwendo pindilani

Kuwonjezera mapulogalamu zofunika maphunziro kwa mapazi, monga anyonyomala ndi barbell ndi, thupi omanga ntchito ndi ntchito zina kwa miyendo. Mu chipinda chino pali kwambiri mwayi. Pali njira zosiyanasiyana kutsegula miyendo ndi bwino kutulutsa magazi minofu pa thupi.

Monga zabwino chimateteza magulu akutiakuti minofu Zochita kwa miyendo akhoza kugwiritsidwa ntchito mu pulogalamu yoyeseza mwendo extension flexion pa hamstrings lapansi. Komanso, iwo akhoza kugwiritsidwa ntchito ngati zochangamutsa pamaso pa katundu wolemera miyendo pofuna kuvulala olowa ndi misozi minofu. Tiyeni tione aliyense wa iwo.

Mwendo kutambasuka mu pulogalamu yoyeseza ndi

Chifukwa chakuti pulogalamu yoyeseza umathandiza munthu molondola kulamulira mlingo katundu, ntchito yonseyi ndi otchuka pakati amuna ndi akazi.

mwendo Extension mu pulogalamu yoyeseza akhoza m'gulu pulogalamu maphunziro yomweyo pambuyo anyonyomala barbell - zinayendera zingawonjezere otaya magazi kwa quadriceps, amene amathandiza kuti kutambasula minofu fascia ndi moyenera, kuwonjezera minofu kukula okha.

Kodi kuchita yani?

Choyamba m'pofunika kukhazikitsa opaleshoni pulogalamu yoyeseza dzanja pansi pa mapazi ake kutalika. Phazi atikhudze m'munsi amangomvera mphunzitsi m'dera la phazi ndi amangomvera pamwamba ayenera kukhala basi pansi m'mawondo. Only mu mbali zoterozo za miyendo mu pulogalamu yoyeseza adzakhala anachita mu mwaukadaulo zolondola.

Popeza cholinga kuti akule magazi inflow kwa minofu pambuyo lolemera squat zolimbitsa ayenera kuchitika motere:

- Njira yoyamba zikhoza kuchitika kwa 15 reps;

- kuchita mwendo kutambasuka pansi mu njira yachiwiri m'pofunika kuwonjezera kulemera ndi 15-20% ndipo kuchita pafupifupi 12 kubwereza;

- kugwira njira lachitatu, kuwonjezera katundu ndi wina% 15-20, yesani kuchita masewera olimbitsa thupi ndi za nthawi 10;

- Final chachinayi njira ndi kuyamba ndi kuwonjezera kulemera kukwezedwa ndi wina% 15-20. Yesetsani mwendo kutambasuka pansi mu pulogalamu yoyeseza bwino nthawi 8 (kubwereza). Mwamsanga zitachitika izo, kuchepetsa katundu ndi 25-30% ndipo kuchita akubwereza chiwerengero pazipita nthawi. Ndiye kuchotsa kulemera 25-30% ndi kachiwiri kuthamanga chiwerengero pazipita kubwereza. Ndiye otdyshites masekondi 15-20, kuchepetsa katundu pa mlingo yomweyo chidwi ndi kupanga nambala pazipita kubwereza.

Pambuyo ntchito chotero miyendo kutambasuka adzakhala atakhala sposobtsovavat kuti quads amangokhala "kuwotcha". Izi zimaonetsa ntchito molondola wanu mwendo minofu wambirimbiri magazi analandira. Chifukwa nambala yaikulu ya zakudya ndi mchere adzapitirira quads, amene amathandiza kuti achire zambiri mofulumira, komanso kukula kukula.

Kupinda mapazi mu pulogalamu yoyeseza ndi

Ngati mukufuna kuphunzira qualitatively ndi bwino kukhala ndi hamstrings, popanda Zochita monga mwendo flexion mu pulogalamu yoyeseza safuna sangachite. Ngati mwachita bwino, zikuthandizani inu ntchito yeniyeni imeneyi minofu gulu.

pulogalamu maphunziro ayenera m'gulu pakati anyonyomala kapena mapazi zhimom ndi chikoka akufa, amene adzapereka pazipita zothandiza zotsatira zochita.

Kodi kuchita flexion?

Pa pokonzekera womberani moyenerera sintha pulogalamu yoyeseza kuti agwirizane ndi magawo anu. Pa nthawi ya kuchita kubwereza mawondo ayenera kugona pa nsonga ya benchi, koma lende ndi mpumulo motsutsa izo. Adaponya amangomvera ayenera amakhudzana ndi mwendo pansipa ng'ombe minofu kuti Mitsemphayi, motero popewa kuvulala munthu.

Maganizo pazipita mu hamstrings, mukhoza kuchita masewera olimbitsa thupi motere:

- kupanga atayandikira koyamba kulemera kuwala ndi 15 kubwereza;

- ndiye kuwonjezera katundu chotero kuti inu mukhoza kuchita pafupifupi 12 kubwereza;

- The zotsatirazi njira ziwiri zofunika kuti piramidi. Kuwonjezera kulemera kwa ili, kotero kuti inu mukhoza molondola ndi uthunthu wonse kuchita nthawi 8. Ndiye bwererani 20-25% ndi kupanga maulendo 6-8 zambiri. Pambuyo pake, komabe anakana onse ndi 20-25% ndi kupanga chiwerengero pazipita nthawi.

Pambuyo pochita zimenezi Ndi bwino kuti kukoka hamstrings pang'ono, kumasuka minofu yodzaza. Kuchita izi, ndi kulemera pang'ono mungathe kukoka akufa. Patsogolo kuphatikiza m'minofu kudzachitika zambiri kwambiri chifukwa cha ntchito yabwino voliyumu ndi kutambasula minofu fascia.

Akuphedwa extension flexion mu superset ndi

Ngati inu kale Zochita onse lalikulu miyendo ndi kupeleka katundu komaliza minofu, n'zotheka kuti extension flexion mwendo superset.

Mu pulogalamu yoyeseza likuthandizani. miyendo Flexion-kutambasuka angathe kuchitidwa motere: pambuyo njira imodzi Zitatero yomweyo kukhazikitsa njira zolimbitsa thupi lina. Mwachitsanzo, pambuyo yophunzitsa njira mwendo popanda kupuma kuchita kufika kwa kupinda. Choncho n'zotheka kugwiritsa ntchito madera yoyamba ndi yachiwiri tafotokozazi, ndipo tiyesetsa kuchita chakale: mafikidwe woyamba ndi kubwereza 12-15, lachiwiri ndi lachitatu - 10-12, wachinayi 8-10, alternating ntchito za kupinda ndi mwendo magetsi.

zolakwika zina zodziwikiratu

Nthawi zambiri, pamene akuchita Zochita ngati pali zolakwika zotsatirazi:

- yosayenera kukhazikitsidwa pulogalamu yoyeseza, mwachitsanzo asanayambe kugwira njira oyamba kuiwala kukatenga magawo kofunika kuti kukula. cholakwa likuoneka kuvulala wake;

- Pofuna kukhazikitsa katundu, amene ndi woposa akhoza kupanga katswiri. Pofuna patsogolo Tisaiwale kuti zolondola njira opaleshoni ayenera kukhala pa malo oyamba. Kwambiri kulemera kwambiri simungathe kuchita ndi amphumphu ndi mwaukadaulo zolondola matalikidwe, komanso kuganizira ndi kupeza katundu pa gulu olondola a minofu.

Pamene Zochita izi ndi mwaukadaulo zolondola, pogwiritsa ntchito njira anafotokoza m'nkhani, mukhoza iyende bwino mu squat zofunika, miyendo benchi, komanso kupereka wokongola kwambiri ndi zokongoletsa maonekedwe a mapazi ako. Kumbukirani kuti wabwino ndi woyenerera kuphunzitsa mwamphamvu pa mapazi polozhitelnto kumakhudzanso Kukula kwa timadzi testosterone. Nayenso, kumathandiza kwambiri mofulumira kuchira ndi minofu kukula.