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3 tsoka tsoka zvirongwa naJim Stoppani
Kugumbura lag mumhasuru dzemakumbo? Natsiridza yako quadriceps, hamstring, uye mhuru kurovedza pamwe nezano rePh.D. Jim Stoppani!
Author: Jim Stoppani, Ph.D.
Isu takajairwa kuongorora mashandiro emakumbo kubva pane yakajairika maonero. Kune makwikwi anorema ane hunyoro hwetoni dzinopomba simbi yakawanda kwazvo. Iko hakuna kukanganisa, zvese zvakaringana, saka ramba uchiita zvinorema kusimudza kumanikidza hypertrophy yeakakura mhasuru yemuviri wepasi muviri - iyo quads, glutes uye hamstrings.
Chimwe chinhu ndechekuti nguva nenguva zvakakosha kuchinjira kune zvidimbu zvega zvemasumbu aya, kunyanya kana mamwe acho ari kusaririra kumashure mukuvandudza. Ndasvika pamhedziso yekuti vatambi vazhinji vane nharaunda nhatu dzematambudziko emuviri: yemukati yequadriceps bundle, yemukati yekumashure mhasuru, uye mhuru yekunze. Kana imwe yenzvimbo idzi ichikunetsa, inguva yekuita kuti ikure!
Dambudziko renzvimbo 1: yakafara medial mhasuru (yemukati bundle yeiyo quadriceps)
Vafashoni vanogadzira mafashoni vanoti mabhurugwa emahombekombe achiri kutonga, asi izvo hazvireve kuti akadzika maquadriceps akavanzwa kubva pakuonekwa. Imwe yemabundles ayo anogara achionekwa - iyi ndiyo vastus medialis mhasuru (m. Vastus medialis), iyo, nekuda kwechimiro chayo, inowanzo fananidzwa nemisodzi. Inowanikwa ipapo pamusoro pemabvi akabatanidzwa padivi remukati, uye kune akawanda maekisesaizi uye matekinoroji ekudzidzira kune kwayo yakasimbiswa kudzidza.
Kutanga, kana iwe uri kunangana ne "kubvaruka", usanyatso nyura mune squats. Ongororo dzinoverengeka dzakaratidza kuti kudzikiswa kwemakure (mira apo chidya chiri pamusoro pemutsara wakaenzana kusvika pasi) inoendesa mutoro kune iyo quadriceps, ichideredza kutora chikamu kweglute nemhasuru dzepashure pevhu.
Zvinonzwisisika, maitiro aya anogadzira dambudziko: ramba uchikwenya zvakadzika uye nekubaira iyo yakasarudzika medial mhasuru, kana kucheka kumashure uye kurasikirwa pamaburi uye neshure kwepamusoro? Ndinokuvimbisa, iwe haufanire kubayira chero chinhu - tora zvakanakisa zvepasirese! Mhando dze squat masitayera: pane imwe Workout, tora iyo yekupedzisira tonnage uye udzikise iyo amplitude, kune imwe, buritsa barbell, asi squat zvakadzika sezvinobvira.
Maekisesaizi ayo anotarisa iyo yemukati quadriceps ndiwo makumbo ekudhinda uye ekuwedzera, mune izvo zvigunwe zvakashandurwa zvekunze. Kana yakaderera muviri aesthetics yakakosha kwauri, ita shuwa yekuisa ese mafambiro mune ako gumbo Workout protocol.
Yakafara medial mhasuru Workout
Dambudziko nzvimbo 2: yemukati mhasuru yepashure pevhu
Kana tichitaura nezve mhasuru dzepashure pevhu, vanhu vazhinji vanorangarira tsandanyama imwe chete. Uye kunyangwe hombodo dzichigadzira mhando zhinji yemhasuru munzvimbo ino, kunyanya kunze kwekunze kwayo, iyo yekumashure nzvimbo yakanyatsogadzirwa nematumbu matatu.
Iwo mamwe maviri ndiwo semitendinosus mhasuru (m. Semitendinosus) uye semimembranosus mhasuru (m. Semimembranosus), uye ndivo vane basa rekuzorora kwemukati memukati. Kana iwe ukaita yako yakawanda yekurovedza muviri mune akajairwa makumbo makumbo, ayo anowanzoitwa, zvidya zvekunze zvinogona kutonga mukati mechidya.
Kuti udzorere chiyero, sanganisira chiRomanian deadlifts mune ako kumashure maitiro ekurovedza. Ichakubatsira iwe kuti uwane huwandu hwakawanda - kunyanya kutenderedza majoini ako ehudyu. Usakanganwa kupeta makumbo ako wakagara. Ongororo dzakaratidza kuti muchiitiko ichi kukosheswa kwashandurwa kubva pamabiceps kuenda kune semimembranosus uye semitendinosus mhasuru. Mukuwedzera, shandura masokisi mukati mukati mekurara makumbo makumbo - izvi zvinowedzera mutoro pazvidya zvemukati.
Kurovedza mhasuru dzemukati kumashure kwehudyu
Dambudziko renzvimbo 3: lateral musoro weiyo gastrocnemius mhasuru
Pasina kutaurwa, mhuru dzemhuru dzakaomarara kuita kuti dzikure. Vazhinji vanopomera genetics nekukura kusingabatsiri kwemhasuru dzemhuru, asi kazhinji inyaya yehusimbe nekuregeredza. Ukadzitakura nguva dzose, mhuru dzinopindura nekukura!
Uye zvakadaro, kunyangwe muvakomana vane girth inoyevedza yegumbo repazasi, wepakati gastrocnemius mhasuru (yemukati musoro m. Gastrocnemius) inowanzo kuve nani kupfuura iyo yekupedzisira (yekunze musoro wa m. Gastrocnemius). Hazvishamise, sezvo ongororo yakaitwa neAarmstrong University yakaratidza kuti panguva yechigunwe chakasimudzwa, musoro wekunze unoshanda zvakanyanya kupfuura musoro wemukati, kunyanya kana zvigunwe zviri kuomarara zvichitarisira kumberi.
Neraki, iyo imwecheteyo kuyedza yakaratidza kuti kushandura masokisi mukati kunowedzera mutoro pamusoro wekunze musoro panguva yekusimudza gumbo. Mune rimwe shoko, isa tsoka dzako papfudzi-hupamhi parutivi, shandura masokisi acho kune zvakanyanya sezvinobvira uye upe mhasuru dzegumbo repasi kupisa!