Vatambi vakawandisa vanowira pachiredzo chekufamba kwakasarudzika. Usadzokorore kukanganisa kwavo, usabayire kufambira mberi kwako kune rudo rweimwe-yakasangana mafambiro. Ridza mutambo neakakosha maekisesaizi!

Author: Todd Boomgardner

Iyo yekudzidzira maitiro akateedzana sarudzo. Iwe unosarudza zvinangwa zvaunoda kuzadzisa uye kuona zvaunoda kuti uzviite. Ipapo iwe unosarudza kupa imwe yenguva yako nesimba rako kuenda kune izvi zvinangwa. Zviri nyore, handizvo here?

Muchokwadi, kune zvimwe zvisarudzo zvine simba rakakura panzira yekudzidzira, asi isu kashoma patinovapa kana chidimbu chedu chedu. Chimwe chezvinhu zvakakosha zvakanyanya kutsanangura iyo pfungwa mukati medu yatichazotarisa muviri wemunhu. Icho seti yezvikamu zvakazvimirira zvinodaidzwa kuti "mapoka emhasuru" ayo anoda kuve akapatsanurwa nekuitwa kunze kamwechete? Kana iri imwechete sisitimu inoda kudzidziswa uye kusimbiswa neyakaomarara uye yepasirese kukurudzira.

Kutaura chokwadi, haufanire kupindura uyu mubvunzo. Ini ndinopa ruoko rwangu kuti ndigure kuti iko kukurumidza kuona pachirongwa chekudzidzira uye mashandisiro aunoita nguva yako mune yekurovedza muviri zvinokwana kuti ini ndinyatso sarudza mafungire ako panhaurwa yehurukuro. Kana svondo nevhiki, kwemaawa ari kupera, iwe unofamba musango rezvakawanda zvekurovedza muviri uye woedza kushanda rimwe nerimwe boka remhasuru kubva pamakona ese anogona, saka iwe uri mutsigiri wekufamba kwakasarudzika. Uye ini ndiri pano kuzokuudza kuti inguva yekuchinja maitiro ako uye uishandise nesimba sezvazvinogona.

Ndinoziva zvauri kufunga: “Asi Todd, ndinoda kupomba maoko angu. Naizvozvo, ini ndinodzidzisa biceps uye triceps. Ndisiye ndoga ”. Iyi poindi yekutarisa inokanganisa iwo chaiwo iwo mafambiro anoita muviri wemunhu, kukura, uye mashandiro awo. Kana iwe uchida more mhasuru, yakasimba mhasuru, uye uri kunangidzira kune mumwe mutambo wemuviri, zvekutanga kurovedza muviri ndiyo sarudzo dzakanakisa dziripo. Ichi ndicho chikonzero anenge mumwe nemumwe wenyu achifanira kutumira mafambiro ari ega kugehena.

Hypertrophy uye imwechete-yakabatana mafambiro

Mechanical kushushikana, kurovedza muviri vhoriyamu uye macalorie zvinoita kuti mhasuru kukura. Iyi ndiyo tsananguro yakareruka, asi ini ndinoifarira kupfuura dzimwe tsananguro nekuti zviri pachena uye nyore kushandisa mukuita.

Kana iwe uchizovaka mhasuru mashoma maererano nechirongwa chakarongwa, zviri pachena kwauri kuti nhamba yepamusoro yemhasuru inobatanidzwa mukukwidziridzwa kwepamusoro-soro kunogadzira kunetsekana kwakanyanya kwemhasuru (yemhasuru). Funga nezve mangani majoini uye mhasuru zvinobatanidzwa mune squats, deadlifts, michina, uye mitsara. Hapana chinhu chinoshamisa mukufamba uku. Ehe, iwo akaoma, akaomarara, asi kana akaitwa nemazvo, vanogadzira mutoro wakadai pamhasuru zvekuti hapana kurovedza muviri kunogona kuenzaniswa

Izvi ndezvechokwadiwo maererano nevhoriyamu yemutoro. Kukurudzira mhasuru kukura, iyo inopihwa neinorema makomboni mafambiro, zvinotora huwandu husingaite hweyako-yakabatana kurovedza muviri.

Pasina musiyano, mafambiro ese akakomberedzwa ndiwo anonyanya kushandisa nguva yakakosha inoshandiswa mukurovedza muviri.

Simba uye imwechete-yakabatana kurovedza muviri

Kunyangwe hazvo chokwadi chekuti simba rinowanzo fananidzirwa nemabiceps akaomarara, zviratidzi zvesimba zvinonyanya kutsanangurwa kwete nemhasuru, asi netsinga. Tsandanyama yemhasuru inongokwanisa chete kumirisana nekushushikana kana iyo yepakati sisitimu yenzira uye yayo yekunze chiratidzo masystem inotaurira mhasuru kuti dziunze kushushikana. Kuti udzidzise huropi hwako uye yepakati tsinga system mota nzvimbo, iwe unoda zvinesimba zvine simba zvinoda mhinduro nekukurumidza. Asi izvi zviri nyore kupfuura fizikisi yenyukireya. Zvese iwe zvunofanirwa kuita kusimudza mutoro unorema nekukurumidza.

Mitoro inorema haienderane nemasaini ari ega. Ndine chokwadi chekuti unogona kutora huremu huchaita kuti kusimudza biceps chiitiko chakanyanya kuoma, asi hazvizove chinetso chechokwadi chehurongwa hwemitsipa.

Biceps curls inogona kukurudzira kukura kwemhasuru yemuno uye kuwedzera kusagadzikana kwemhasuru kushushikana, asi simba iro uropi rinogamuchira harizombove alarm yekukurumidzira inodaidzira "chenjera!" Naizvozvo, iwe haugamuchire kushuva pasina izvo zvisingaiti kukudziridza iro chairo simba remasumbu ese mapoka.

Athleticism uye imwechete-yakabatana kurovedza muviri

Nhengo dzemuviri hadzina kusarudzika kubva kune imwe neimwe. Tsvina dzese, mubatanidzwa, tendon, uye pfupa chikamu chehurongwa, icho chinogadzirawo yakatokura hurongwa. Chikonzero chega chatinodaidza kuti biceps, kana hamstrings, mota dzakazvimiririra imhaka yekuda kuziva kwevaGiriki vekare vakaona zvivakwa izvi panguva yekuparadzaniswa kwechitunha.

Izvo zvakakwana kuti titarise kumuviri wemunhu seyakabatana uye yepasi rese mota system, uye kwete seyoga mota mayuniti muatlasi yeatomy, uye zvinova pachena kuti mhasuru nemajoini hazvishande zvega. Isu tinofamba tichishandisa yakaoma articular system inotambanuka kubva kumusoro kusvika kumagunwe. Uye sekureba sekunge zvigadzirwa zvekugadzira zvakaita semamashini anotenderera zvisina kupatsanura mubatanidzwa, kufamba kwechisikigo kunoda kubatanidzwa kwemajoini mazhinji mumuviri wese.

Kufambisa-kubatana kamwechete kunowanzoitwa mukugara kana kurara, uye kufamba kwacho kunoitika mumubatanidzwa mumwe chete munzira yakapfava, iyo isingaonekwe mukuita kwezuva nezuva. Mumitambo, isu tinofambawo takasununguka muchadenga pasina chero ekunze ekudzikamisa semabhenji, zvigaro kana nautilus michina.

Funga izvi uye zvibvunze kuti ndezvipi zvinonzwisisika - squats kana kuwedzerwa gumbo? Munoziva mhinduro yacho.

Kusimudza masimbi hakugone kutsiviwa nechinhu chero chipi zvacho

Kana iwe uri anokwikwidza anovaka muviri uye iwe uchinyatsoda yakakwira bicep peak yeako anouya mashandiro, mamwechete-akabatanidzwa kurovedza muviri zvechokwadi anouya anobatsira. Asi kune vazhinji vedu, ivo havana basa.

Ini handikwanise kutaura nemumhanyi wese, asi vanhu vazhinji vanosarudza kurovera-kwemajoini maitiro nekuti:

1. Ivo vanofunga kuti kumanikidza kana kupeta kunogona kutsiva zviitwa zvakaomarara zvemitambo yakawanda yekubatana; kana
   
2. Ivo vanoda kukudziridza yakasarudzika mhasuru yeboka kana sungisa lagging mhasuru yekuvandudza simba mune zvekutanga kurovedza muviri.

Muenzaniso weyekupedzisira angave vanhu vanotenda kuti michina yekuwedzera makumbo ichavabatsira ne squats, kana kuti ivo vanokwanisa kuomesa zvimwe mushure mekushandira mabiceps avo chaiko. Nekudaro, icho chokwadi ndechekuti kungo wedzera vhoriyamu yeiyo yepakati kurovedza muviri inzira inoshanda zvakanyanya yekuita izvi.

Ndinoziva kubva pane zvakaitika kwandiri kuti vangangoita vese vatambi vakava vakakura uye vakasimba pavakasiya kurovera-kwemajoini kurovedza kwakanyanya mitoro. Muviri wako hauna hanya nema biceps, triceps, kana quads. Iyo inongotarisa kusimba kweiyo yekushushikana chinhu uye inoenderana nekunetsekana, uye nekudaro, yakasarudzwa-musanganiswa macomputer ane mutoro wakakura akakodzera zvakanyanya kusimudzira mhasuru kukura.

Uye kuti iwe ugone kukurumidza kuzadzisa chinangwa chako chaunoda, ini ndinonyora zvandinoda zvekutanga kurovedza kutsiva izvo zvinozivikanwa kamwechete-kwemajoini maitiro.

Panzvimbo pemakenduru ebiceps - dhonza-kumusoro

Mazhinji ekufamba kwekudhonza anoisa mutoro pane biceps, asi kudhonza-kumusoro ndiko kunoshanda uye kune simba pane ese anodhonza sarudzo. Kudhonza-kumusoro kunogadzira maoko makuru uye yakasimba kumashure panguva imwe chete, saka iri rakakura uye rinokunda-kukunda sarudzo.

Panzvimbo pekuparadzira maoko kune deltas - michina

Iyo bhenji yekudhinda nepamusoro pepanhau yakarova iyo deltoid mhasuru. Mushure mekudhindirwa kwemauto kana bhenji, usamhanyire kuenderera kumberi kune basa rakabvumiranwa, asi wedzera nzira dzinoverengeka kubhenji rekudhinda uye upe delta mutoro unorema.

Panzvimbo pemakumbo emakumbo - Romanian deadlift

Kusimudza mutoro unorema uye kuvandudza muviri wemitambo kunoda mhasuru dzakasimba dzeshure. PCT inodzidzisa ma hamstrings kuti ave makuru uye akasimba akamira, izvo zvinonyanya kushanda mumitambo uye hupenyu hwezuva nezuva pane kukotama nemabvi pawakagara kana kurara pasi.

Panzvimbo pekuwedzera makumbo, kumberi squats

Masiketi ndimambo wezasi muviri maekisesaizi. Vazhinji vakomana vanopedza makore vachigadzirisa hunyanzvi hwavo hwekubvarura asi vanogara padhuze nekubudirira nekuregeredza kumberi squat.

Kana yaitwa nemazvo, kumberi squat kufamba kwakachengeteka kunogadzira simba rakakosha, iro rinoshanda zvakanyanya zvakapetwa kupfuura kuwedzerwa kwegumbo risingagumi mumushini.

Yekutanga chirongwa chekurovedza muviri

Day 1

Day 2

Day 3

Day 4

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