Minofu synergists: Zitsanzo ndi kufotokozera

zochitika zonse thupi kuchitidwa ndi munthu anachita kudzera minofu. Onse m'magulu angapo ndipo amatchedwa synergists, agonists, muzikangana, pronator, insoles. Minofu kuchita kayendedwe mu mafupa onse, thupi olungama, kupereka kayendedwe ka manja ndi miyendo.

minofu Kodi synergists, ndi zomwe ziri agonists ndi muzikangana akhoza kumva ngati ife kumbukirani momwe kugwirira ntchito ndi komwe iwo ali.

akatumba onse mu dongosolo awo akhoza kugawidwa m'magulu 2: yosalala ndi striated. Gulu loyamba - ndi musanaganizire minofu. Izo sizingakhoze yafupika mwa chifuniro cha chikumbumtima. Gulu la minofu mwake Mitsempha, ziwalo ndi khungu.

Gulu lachiwiri - izi ndi minofu kwawo. Iwo wapangidwa ndi zoposa 600 minofu, ndipo iwo mwina kuchepetsedwa ndi chifuniro cha chikumbumtima. Zikuphatikizapo pamwamba pa thupi minofu anthu (kupatula mtima).

ntchito

Mwa ntchito za minofu onse amachita izi mitundu kayendedwe: flexion, kutambasuka, atigwira, adduction, pronation, supination.

Aliyense kanthu amaperekedwa ndi ntchito ya ulusi angapo minofu. Iwo akhoza kupereka ndi kuchita ntchito ina ku zoimbaimba.

Pafupifupi minofu onse Ufumuyo mfundo umodzi kapena kuposerapo. Chifukwa cha chuma ichi zipangitsa m'gulu lawo.

Kawirikawiri flexors ali kutsogolo (ichi ndi kukongola, molunjika m'mimba minofu, ankadziwana), kumbuyo extensors (triceps, kumbuyo extensors, gluteus minofu). Kupatulapo - bondo ndi mfundo bondo. Apa, minofu ili mwake, quadriceps kutsogolo, hamstrings kumbuyo.

Minofu, zikuthandiza kayendedwe ka atigwira, anakonza kunja olowa (sing'anga mtengo ankadziwana pafupifupi gluteus) ndipo iye adaponyamo - mu (kuchititsa minofu ntchafu).

The kasinthasintha ikuchitika minofu ili diagonally kapena transversely kwa olamulira choimirira.

mogwirizana

Palibe thupi kapena ntchito zimachokeradi kwayekha minofu wina. ntchito nthawi ndi nthawi anapezeka ndi ulusi minofu ochepa.

Malinga mtundu wa mogwirizana ndi magulu angapo: minofu, synergists, agonists, muzikangana. Kasinthasintha amaperekedwa pronator (mkati kasinthasintha) ndi zogwiriziza Chipilala (moonekera).

Ngati kusuntha kumafuna minofu angapo ndipo iwo kuchita zinthu limodzi (mwachitsanzo, kupinda), ndiye iwo amatchedwa minofu agonists.

Minofu nawo azisiyana, wotchedwa muzikangana.

Minofu synergists - akutengedwa payokha minofu chinkhoswe pa ntchito limodzi ndi ena gulu limodzi lokha.

Tiyeni tione chitsanzo. Mu kusodza amatenda minofu synergists. Ena a iwo amagwira ntchito limodzi ndi kukoka mbali imodzi, pamene ena kupanga kusuntha kwina, ziziyenda cholinga zosiyana.

Mu minofu antagonist ndi synergists saletsa ndi mzake. Lamulo ndi zochita yolongosoka.

Kuwona minofu agonists ndi muzikangana zomwe tiyenera kukumbukira pakati gulu lawo.

Minofu ya thupi

Zonse za thupi la munthu akhoza kugawidwa m'magulu angapo. Izi torso minofu, mutu, chapamwamba ndipo m'munsi malekezero. Iwo akhoza amangosankha yafupika mwa kuchita kanthu.

thupi akhoza kugawidwa mu minofu:

• khosi - amaphatikizidwa kayendedwe ka mutu;
• Chifuwa - chachikulu ndi chifuwa yaing'ono, minofu intercostal;
• pamimba - molunjika, kunja ndi mkati obliques;
• kumbuyo - trapezius, latissimus.

M'pofunikanso ponena wina torso minofu - ndi zakulera. Iwo ukugawa chifuwa ndi zonse m'mimba, ndi kulowerera kupuma.

Minofu ya kumalekezero chapamwamba - ndi a kukongola ndi triceps.

Minofu ya miyendo m'munsi - quadriceps, hamstrings.

Minofu imeneyi si onse, koma yaikulu kwambiri. Ndi thandizo lawo, tingathe kumvetsa limagwirira wa agonists ndi muzikangana.

muzikangana

gulu Izi zikuphatikizapo:

• kukongola - triceps;
• chifuwa - kumbuyo;
• hamstring - quadriceps;
• erector spinae minofu - ndi rectus abdominis.

Awiriawiri amenewa, limodzi la magulu amene akuchita kupinda zoyenda, wachiwiri - magetsi. Chifuwa - kumbuyo - polyarticular kayendedwe benchi atolankhani ndi kukoka.

synergists

gulu Izi zikuphatikizapo:

• kukokera - latissimus, kukongola;
• akuluakulu - pectoralis lalikulu, triceps;
• akusunsa - pectoralis lalikulu, zapambuyo mtolo wa deltoid, triceps;
• anyonyomala - quadriceps, gluteus Maximus, hamstrings.

akatumba onse, synergistic kuchita gulu limodzi, amene Akuthandizana.

malo

Agonists ndi muzikangana kawirikawiri ili pa mbali zosiyana za olowa (kukongola ndi triceps). phewa flexion pamene akuthamanga kukongola (agonist), akhoza kukhala ndi zosangalatsa za triceps ndi (antagonist). zodabwitsazi amatchedwa reciprocal chopinga.

Pali chinthu monga psinjika limodzi pamene wina muzikangana zoyenda ali wothinikizidwa. Olowa psinjika amapezeka squat, pamene extensors mmbuyo ndi atolankhani ndi kuchepetsedwa pa nthawi yomweyo.

Minofu synergists ili mu malo omwewo ndi agonists, kapena chapafupi pomwepo. Pamene gululi kuwathandiza.

Pronator, insoles

Kasinthasintha mkati mwa phewa olowa anapereka pectoralis, latissimus, subscapular ndi lalikulu lozungulira.

Kasinthasintha wa kunja kwa olowa phewa ndi chifukwa infraspinatus ndi kuzungulirako yaing'ono.

Ntchito mu moyo

Kudziwa ntchito minofu anthu chimagwiritsidwa ntchito ojambula. Mwachitsanzo, pamene akumanga pulogalamu maphunziro pogwiritsa ntchito njira monga Super Series, nthawi zina amagwiritsidwa ntchito minofu synergists. Zitsanzo: kukoka ndi kufewetsa mafupa ndi kukongola, atolankhani ndodo ndi kuwonjezera mkono pa. ntchito amatenda co-mbali minofu panopa.

Koma nthawi zambiri atukula, imene muzikangana akugwira nawo. Mwachitsanzo, triceps ndi kukongola, chifuwa, kumbuyo, quadriceps ndi hamstrings.

Childs muzikangana maphunziro zikuchitika pa nthawi yomweyo. Njira imeneyi amapereka yunifolomu minofu kukula ndi chitukuko.

Maphunziro adzakhala zothandiza kwambiri ngati mukudziwa zomwe minofu magulu PALI njira imodzi kapena zolimbitsa thupi lina. Zochitika zikusonyeza phindu la othamanga maphunziro amene minofu muzikangana kapena synergists ntchito imodzi. Zitsanzo - wotchuka bodybuilder Arnold Schwarzenegger ndi ena.