Mukati
Maitiro ekuvaka quads: mashanu ekudzidzira mapurogiramu
Ane simba, akagadziridzwa, akavezwa quads anogona kuve nechokwadi kuti iwe wahwina mukwikwi wekuvaka muviri nekuita kuti iwe umire kunze kweboka. Vaka quads iwe yaunogara uchirota nezvayo neanotevera maekisesaizi!
Shandura puny quads yako kuita mbiru dzine simba!
Ane simba, akagadziridzwa, akavezwa quads anogona kuve nechokwadi kuti iwe wahwina mukwikwi wekuvaka muviri nekuita kuti iwe umire kunze kweboka. Vanosiyanisa muviri unopindirana, wakaenzana, unoyevedza kubva kune muviri wakaita seapuro une huremu hwepamusoro uye makumbo matete.
Hongu, isu tese hatigone kuve nemaquads senge nyanzvi dzekuvaka muviri, asi isu tinogona kuvaka hombe, ane simba, akaenzana uye akanyatsotsanangurwa tsandanyama anozonakidza zvakadaro.
Usatambise nguva izvozvi kuti urege kuzvidemba mune ramangwana kuti hauna kudzidzisa quads yako zvakakwana kana kupedza nguva shoma pazviri. Iwe hauzive kuti vangani vatambi vari kukwira mumabhuruku avo mujimu muzhizha, chete kuvanza mhedzisiro yekusakwana kwekutsungirira uye kurangwa pavanenge vachipomba quadriceps yavo.
Iyo quads inoverengera huwandu hukuru hwemhasuru mumuviri wedu. Kudzidzira kwavo kwakaoma zvikuru uye kunotora nguva yakawanda uye kushanda nesimba kuvaka zvishoma magiramu emhasuru. Yakadzika quadriceps chidya kupomba ichakubvumidza iwe kukudziridza muviri wako wese nekuda kwekuvhiya kwechisikigo kwekukura kwehomoni uye testosterone.
Paunenge uchiita, toti, squats, muviri unoshandisa nhamba yakakura yemhasuru kusimudza huremu kumusoro - iyo quadriceps, hamstrings, musana, trapezius tsandanyama, mapfudzi, uye zvese zvinobatanidzwa mukufambisa uye / kana kuenzanisa uremu panguva yekusimudza. Izvi zvinoreva kukura kwemhasuru mumuviri wese, izvo zvinoita kuti paumbwe chitarisiko chine simba chose.
Iwe unofanirwa kuzvibvunza iwe mubvunzo: Ini ndinoda izvi?
Chinhu chidiki
The quadriceps iboka guru remhasuru rine misoro mina kumberi kwechidya. Ngatitarisei nekukurumidza misoro iyi nemabasa ayo.
Rectus femoris tsandanyama
Inotanga kubva kune ilium, inogara pakati pehudyu, ichivhara yakawanda yemisoro mitatu yakasara.
Kunze (lateral) mhasuru yakafara yehudyu
Inotanga kubva pahudyu, inomhanya ichitevedza rutivi rweparutivi (kunze kwechikamu) chehudyu, uye inonamira kumabvi.
Broad medial femoris tsandanyama
Inotangirawo kubva pahudyu, inomhanya nerutivi rwemukati (chikamu chemukati) chehudyu uye chinonamatira patella. Iyi tsandanyama ndiyo inokonzera kudonha kwechidya.
Pakati pakafara tsandanyama yechidya
Iyi mhasuru inogara pakati peiyo lateral uye medial kumberi kwechikadzi uye inonamatira kune patella.
Misoro mina yose ye quadriceps inokonzera kuwedzerwa kwemabvi akabatanidzwa. Mukuwedzera, rectus femoris inoshandurawo chidya nekuda kwenzvimbo yayo.
Kupomba maquads ane simba!
Iye zvino zvaunoziva nezve anatomy uye masisitimu ekufamba, ngationei kuti tingaite sei kuvezwa, ane simba quads. Mafambiro uye maekisesaizi anoratidzwa akagadzirirwa kuwedzera kuita kwako pese paunoenda kugym. Yeuka kugara uchishandisa nzira yakarurama uye kwete kusimudza uremu hwakawandisa kuti urege kukanganisa kuchengeteka kwako.
Barbell Shoulder Squats
Squats ine barbell pamapfudzi (iyo inonzi tateguru-muvambi wezvese maekisesaizi emhasuru dzemakumbo) ndiyo inonyanya kurovedzera yekusimudzira inoshamisa quads.
Mira pasi pebhari mune squat rack uye uise bhari munzvimbo yakasununguka pamwero wepamusoro wako wepamusoro pamusana we trapezius. Bata bhaa yepadivi nemaoko maviri kuti ugadzikane. Iye zvino buda kunze kwechigadziko uye isa tsoka dzako pafudzi-paupamhi kana kuti yakafara zvishoma.
Zvinonyanya kukosha: pfugama mabvi ako usati watanga maekisesaizi. Usakotamisa chiuno chako kana musana, kana iwe uchawana yakawandisa kumberi bend. Deredza uremu kusvika manyundo ave kubata mhasuru dzemhuru kana kusvika wasvika pakufamba zvakanaka (BP). Simudza mutoro kumusoro uchishandisa chiuno chako kutanga uye ipapo mabvi ako. Usatwasanudza makumbo ako zvachose kumusoro.
Kuwanda kwekufamba kwakanyanya munhu. Kushandisa huwandu hwakazara hwekufamba ingangoita nzira yakanaka yekuita chero maekisesaizi, asi squats inogona kukonzera matambudziko nekurwadziwa kwemabvi uye kushushikana kwemusana.
Kutevera mutemo wakaedzwa uye wakaedzwa, squat pasi kusvika kune yakasununguka, wozodzokera kunzvimbo yekutanga. Usasvetuka uye tora basa racho zvakakomba. Squats maitiro akaoma kwazvo, asi mhedzisiro yacho yakakosha.
Kuti ubatanidze tsandanyama dzako dzemukati zvishoma (vastus medialis), edza squats nemakumbo ako zvishoma zvakafara, zvigunwe zvako zvakatarisa kunze.
Barbell Chest Squat
Kuti uite squat nebarbell pachipfuva chako, mira kuitira kuti bhero riri pamberi pako, uye riise mubhendi rebhanhire repafudzi rako. Yambuka maoko ako uye kiya bhawa kumativi. Chengeta musoro wako wakatwasuka uye mapfudzi ako anoenderana nepasi. Bvisa barbell, buda murack, uye isa tsoka dzako pafudzi-pahupamhi.
Ita chiitwa ichi sekunge uri kuita squat nebarbell pamapfudzi ako. Iwe uchaona kuti iwe unogona kuchengeta musana wako zvishoma wakatwasuka. Chest squats inogadzira quads zvishoma zvirinani pane zvechinyakare mapendekete squats, izvo zvinoda hudyu dzakasimba.
Kana iwe uri mutsva kuchipfuva squat uye uchida kugadzikana kwekuwedzera, ita navo kwechinguva pamushini weSmith kusvikira wagadzikana nehuremu.
Kana iwe uri murefu uye uchirerekera mberi zvakanyanya kana zvitsitsinho zvako zvakabva pasi pasi, edza kuisa makirogiramu maviri kusvika mana nehafu emahwendefa ehuremu pasi pechitsitsinho chimwe nechimwe kuti uwedzere kugadzikana. Iyi tekinoroji inogona kushandiswa kune ese ari maviri squats.
Hack Machine Squats
Kugadzira chikamu chekunze (lateral muscle) ye quadriceps, hapana chinhu chiri nani pane squats mumushini wehoko. Uine huremu huri pakati nepakati, mira zvakanaka pasi pemapedhi emuchina, tsoka dzako dzakaparadzana paupamhi hwemafudzi pakati pegumbo retsoka. Dzikisa kusvika wasvika kuzere kwekufamba, wozodzokera kunzvimbo yekutanga.
Ita shuwa kuti hausi kumhanyisa zvakanyanya pakufamba kwekudzika, sezvo izvi zvichaisa dambudziko rakakura pamabvi ako. Ita kurovedza muviri nguva dzose. Zvekare, sekuitwa kwese kwemakumbo maekisesaizi, usanyatsotwasanudza mabvi ako kumusoro.
Mamwe majimu haana mudzidzisi uyu, asi haufanirwe kupererwa, nekuti panogara paine nzira yekubuda nayo. Ingotora bhero rakaremerwa uye ribate kuseri kwemhuru dzako (yakafanana neyakafa, chete nezviyereso kuseri kwemagaro).
Rongedza musana wako, chengeta musoro wako wakatwasuka, uye tanga kusimudza nemhasuru dzemakumbo ako kusvikira wamira zvakakwana. Pasina kutwasanudza makumbo ako nzira yose, dzikisa huremu kusvika panzvimbo yayo yepakutanga, asi usabata pasi.
Ichi chiitwa chinoda kuomerera kuhunyanzvi uye chinogona chete kuitwa nehuremu huri pakati nepakati hwaunogona kusimudza nyore.
Kudzvanya gumbo
Imwe nzira huru yekuvaka mhasuru dzegumbo ndiyo yechinyakare 45-degree leg press. Chakanakira iyi simulator ndechekuti hairegi dunhu rechiuno uye rinotarisa zvakanyanya pahudyu.
Gara pamushini uye ita shuwa kuti chigaro chinosundirwa kumashure zvakakwana kuti chizadzikise huwandu hwayo hwekufamba. Isa tsoka dzako pakati pe slab shoulder-width kure. Simudza mutoro usinganyatso kukotama mabvi ako uye dhonza machira ekuchengetedza.
Dzikisa chitofu zvakanyanya sezvinobvira, uchigara uchidzora mafambiro ako, uye woisimudza ichidzokera panzvimbo yayo yepakutanga. Edza kusaita hafu kana chidimbu reps - uri kuzvinyengedza uye hausi kukura mamhasuru.
Kana muchina wekutsikisa gumbo mujimu yako uchigara wakabatikana kana usipo, unogona kusarudza imwe sarudzo. Mazhinji ejimu ane mimwe michina yeboka remhasuru iri, kusanganisira inosarudzika uremu uye Hammer Strength multifunction michina.
Kuwedzera kwegumbo
Kuti uzviparadzanise zvakakwana zvequadriceps hamstrings, muchina wekuwedzera unonyatsokodzera. Gara pane simulator, isa makumbo ako kuseri kwepfudzi rayo rinoshanda uye uzembera musana wako pamutsara wekutsigira. Gadzirisa piro yemhuru kuitira kuti inyatsopinda mu90-degree angle yetsoka nemakumbo.
Panhanho yepakati, simudza uremu uye pakarepo svina mamhasuru kumusoro, wozodzokera kunzvimbo yekutanga. Edza kusachengeta uremu hwako pamusoro, sezvo izvi zvichaisa zvakanyanya kushushikana pamabvi ako, kunyanya pane patella tendon.
Kupomba kumusoro kwequadriceps zvishoma, edza kuwedzera kunotevera. Ita maekisesaizi sezviri pamusoro, asi panguva ino isa muviri wako wepamusoro kumberi kuitira kuti kumusoro kwekona pakati pemuviri wako nemakumbo ive madhigirii makumi mapfumbamwe kana pasi. Iwe uchada kutora huremu hushoma, asi chigumisiro chichapfuura zvaunotarisira!
bapu
Mapapu ibasa rakakura rekugadzirisa quads dzako. Kutenda kwavari, mhasuru dzinotaridzika zvinofadza kutenderera uye toned. Nepo vazhinji vachiti mapapu anobata mhasuru dzese dzehudyu uye kukudziridza hamstrings uye glutes nenzira imwechete, muchinyorwa chino tichaisa pfungwa dzedu pamabatiro angaite mapapu kudzidzisa maquads.
Isa bhero rakareruka pamapfudzi ako, sekunge uri kuita squats nebarbell kuseri kwemapfudzi ako. Buda squat rack uye isa gumbo rimwe mberi pamberi pako. Benda rimwe gumbo rako kuitira kuti ibvi rako rive masendimita mashoma kubva pasi.
Usabata pasi nebvi rako. Ita shuwa kuti ibvi rako haribudi kunze kwezvigunwe zvako, kana zvisina kudaro tora danho rakakura. Rimwe gumbo richagara kumashure nguva dzose. Mushure mekukotama pasi, dzokera kunzvimbo yekutanga yakatwasuka uye isa gumbo rawakanamatira kune rimwe. Dzokorora basa racho, kuchinja makumbo - izvi zvichaverengwa sekudzokorora kumwe.
Imwe nzira yakanaka kune barbell lunges ndeye Smith muchina mapapu. Ingo zununguka negumbo rimwe uye ita zvese reps munzvimbo iyoyo. Iwe haufanire kuisa rutsoka rwako pamashure ega ega rep, ita zvese reps kune rimwe gumbo kutanga, wozochinja chinzvimbo uye dzokorora.
Chiitwa chinofarirwa nevatambi vazhinji kufamba nemaoko. Zvinoitwa munzvimbo yakakura yehoro; ita shuwa kuti une mamita gumi enzvimbo yakajeka yematanho.
Izvo zvakakosha zvekufamba mapapu zviri nyore - iwe lunge, woisa rimwe gumbo rako kumberi uye gadzira rinotevera gumbo negumbo iri. Kureva, muchiitwa ichi uri kuramba uchifambira mberi.