"Mwadzuka" - thupi ndi matako ndi kutsikira kumbuyo

"Mwadzuka» (m'mawa wabwino) - ndi zolimbitsa thupi zovuta zimene zimaphatikizapo zosiyanasiyana magulu minofu angapo nthawi imodzi. Izi zimathandiza kulimbitsa minofu ya miyendo, mmbuyo ndi matako. Komabe, nthawi zambiri amasiyidwa chifukwa cha kuopa choipa kumbuyo.

Dzina zochita analandira zimene zikuwoneka ngati uta. Pa anthu omwewo sindimakonda izo - gawo zikuoneka kuti basi kuti china chake chalakwika pa anyonyomala lapansi. Ena Mtsikana wotere njira yokha.

Inde, ndithudi, mwa ntchito kusasamalira mukhoza kupeza kuvulala kwambiri. Komabe, kuti mugonjetse m'dera mu maphunziro mphamvu thupi ndi abwino, "Mmawa wabwino."

Amene minofu ntchito?

Mu malo oyamba pa zolimbitsa kutengela hamstrings. Iwo amagwira ntchito pamodzi ndi hamstrings ndi mawondo kupereka kuyenda. Minofu mphamvu hamstring n'kofunika masewera ambiri ndi tsiku ndi tsiku.

Komanso yogwira otchedwa minofu synergists, amene zinthu limodzi ndi ena. Zikuphatikizapo minofu gluteal ndi adductor Magnus minofu. Gluteal udindo anatambasula, ntchafu kasinthasintha, komanso kayendedwe pambali. Ambiri kutsogolera - minofu ang'ono, amene nawonso m'magulu onse m'chiuno.

"Mwadzuka" - kuchita kuti kumaphatikizapo yaing'ono, koma chofunika kwambiri minofu erector spinae, lomwe limathandiza osati kumbuyo amphamvu, komanso kaimidwe wathanzi ndi gait zolondola.

N'koopsa uzichita?

Monga momwe zilili ndi zina zochitika zilizonse, ngakhale ubwino onse ndi mwachangu ntchito magulu osiyana minofu, pali nthawi zonse mavuto.

"Mwadzuka" - kuchita wamkulu ntchito kunja kumbuyo kwa ntchafu ndi kumbuyo, koma ngati ndi njira yomweyo ndi owopsa kwa onse.

Chiopsezo kuvulazidwa wokwera pa nthawi pamene thupi wapafupi ikufanana ndi pansi. Pankhaniyi, kulemera pazipita wa barbell kuthamanga pa msana. Ngati njira yolakwika, ndi insufficiently amphamvu minofu kumbuyo ndi njira yolunjika ku chipatala.

Ngati ndinu novice, musawafulumizitse kuchita masewera olimbitsa thupi mmawa wabwino, ntchito choyamba pa squat ndi Romania deadlift.

Komanso, dziwani kuti ndi zana pa zana asachite n'kofunika kutero kuyetsa zolemera lolemera kwambiri. Pankhaniyi, waukulu chinthu - njira, ndipo ngati mukufuna moonetsera mphamvu, pali zina zambiri zimene mungachite malo abwino kumbuyo.

Kodi kuchita "Mwadzuka"?

Chitani zikuwoneka kumodzi kuphedwa, koma ndi koma tiyenera kukumbukira malamulo wamba ochepa:

• Choyamba, muyenera kudziwa m'mene squat bwino.
• Ikani mtanda pa kumbuyo kwa minofu deltoid, izo adzateteza womberani. The udindo wa ndodo ndi chokondweretsa, ngati katundu hamstrings chinawonjezeka omwe ndi kuchepetsa kumbuyo.
• Usadalire luso mmwamba ndendende ikufanana ndi pansi, kapenanso kuposa m'munsimu. Wokwanira kukhala pafupifupi 15 madigiri pamwamba yomweyi.
• Kuyamba, kutenga thupi kuti ndi 25% kuti zimene mukuchita KUKHALA akuluakulu, ndiyeno pang'onopang'ono kuwonjezera katundu.
• Musati muzichita masewera olimbitsa thupi ndi miyendo molunjika. Choncho kapamwamba n'zovuta kupita patsogolo, kulenga kuthamanga kwambiri pa m'munsi kumbuyo.

Chitani "Mwadzuka" ndi bala pa njira ya zofanana kwambiri ndi anyonyomala kuti:

1. Yambani chimodzimodzi squat. Imani ndi mapazi anu phewa-m'lifupi padera. Malo barbell pa mapewa anu, kupuma kwambiri ndi kumangitsa minofu m'mimba wanu.
2. Yambani m'chiuno kumbuyo, pang'ono anagwada pansi wanu. Khalani m'chiuno kumbuyo, kutsitsa torso ndi pafupifupi kufanana pansi. Pa mfundo wotsikitsitsa mwendo m'munsi akhale perpendicular pansi ndi maondo anu pang'ono wopindidwa.
3. Pang'onopang'ono kubweretsa m'chiuno patsogolo ndi kutukula thupi. Kotero inu mukuti masewero olimbitsa thupi, "Mmawa wabwino."

Machitachita olimbitsa thupi ndiwo wosavuta kuzitsatira, koma ndi bwino poyamba, ngati mukuchita nokha, kuwombera njira pa kanema, kotero kuti akhoza kukambirana cholakwa.

Kusiyana

Ngati inu zimawavuta kapena simungathe kuchita masewera olimbitsa thupi ndi barbell ndi, pali miyambo ina yofanana ochepa:

• Ndi gulu zotanuka. Izi njira minimizes katundu pa msana ndi limakupatsani bwino ntchito mwa matako ndi hamstrings.
• Ndi dumbbells. Tengani mmodzi dumbbell abwino kulemera nauyang'anire pansi bere. Iyi ndi njira yabwino kwa ochita njira Musanayambe mowa.
• Isometric "Mwadzuka." Pang'onopang'ono m'munsi pafupifupi ikufanana ndi pansi, ndiye kukhala mu malo amenewo kwa masekondi 2-10 ndiyeno kubwerera ku malo ake apachiyambi. Isometric Zochita - njira yabwino mwamsanga kumanga mphamvu.
• "Mwadzuka" mwendo. Izi Baibulo zovuta zokambirana ndi anachita pa mwendo umodzi. Timatha inu kuonjezera mphamvu ndi kuphunzitsa mphamvu ya bwino. Koma kukhala osamala kwambiri.

Kuchita masewera olimbitsa thupi komanso zichitike weighting ina: unyolo, zikondamoyo ku kapamwamba, ndi zina zotero.

Pomaliza

"Mwadzuka" - kuchita kuti mogwira ntchito pa gluteal minofu, hamstrings ndi kuchepetsa kumbuyo. Komabe, munthu ayenera kusamala kwambiri mu kukhazikitsa, popeza kulephera kutsatira luso zingachititse kuti anavulala kwambiri.

Ngati inu sapatsidwa kusintha zolimbitsa aliyense, iwe ukhoza kupereka katundu wokwanira pa minofu chandamale ndi anyonyomala, ndi deadlifts.