Maitiro ekupomba musana wako: Zvirongwa zvishanu zvekurovedza muviri

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Maitiro ekupomba musana wako: mashanu mapurogiramu ekurovedza muviri

Isu tinowanzo kunzwa "kudhonza zvese zviri kumusana kwako", "kuseri kwemusana wakafara" - pane chimwe chinhu mune izvi. Tsandanyama dzeshure dziri pakati pemakuru mumuviri wemunhu. Verenga zvakawanda nezve anatomiki yemashure emashure uye kurovedza muviri kuti ukudziridze iwo!

Franco Colombo, Lee Haney, Dorian Yates, Ronnie Coleman naJay Cutler vese vane chinhu chimwe chakafanana kunze kwemazita mazhinji aVaOlympia - vese vane maSPIN! Huru, yakaputirwa kumusoro, yakashongedzwa musana. Zvinotaridza kuti kwemakumi emakore apfuura, chikamu chemuviri ichi chakatonyanya kukosha mumakwikwi ekuvaka muviri. Kana iwe usingakwanise kuzvirova musana wakanaka, uchafanirwa kugadzirisa nzvimbo yechipiri pakanaka.

Ehezve, haazi munhu wese anogona kupomba musana wavo saVaOlimpia, asi isu tinokwanisa kuvaka inoshamisa, yakaita-V, yakafara mhasuru iyo isingaite chete kuti vamwe vakutarise mukuyemura, asi zvakare inosimbisa muviri wese wepamusoro nekuita kuti iwedzere inobvumirana uye yakaenzana. …

Isu tinowanzo kunzwa "kudhonza zvese zviri kumusana kwako", "kuseri kwemusana wakafara" - pane chimwe chinhu mune izvi. Kumashure kunosanganisira mamwe emhasuru dzakakura (kubva kuzasi kumashure kusvika kune trapezius mhasuru) uye inobatanidzwa mune ingangoita kufamba kwedu, kubva mukudzikamisa musimboti panguva yebhenji yekutsikirira kuitsigira panguva ye squat. Musana wakakosha zvikuru mukudzidziswa kwedu, asi vashoma chete ndivo vanopa kukura kwayo tarisiro inodikanwa.

Iwe unofanirwa kugadzira chiyero pakati pehuremu uye simba kuti uwane unoshamisa, musuru uye wakasimba muviri.

Vatambi vazhinji vanoita seti dzisingaverengeke asi vanofuratira kumashure. Zvichida izvi zvinokonzerwa nenyaya yekuti zvakaoma kumuona akamira pamberi pegirazi. Sei kudzidzisa chimwe chinhu chisingaonekwe?

Handichashamisike pandinoona vatambi vemujimu vane biceps yakanakisa, mhasuru dzepectoral uye quads, avo, zvisinei, vasingakwanise kuzvirova musana, nyundo uye triceps. Mapfudzi avo akatenderedzwa kumberi nekuti mhasuru dzepectoral dzinodhonza iyo deltoids kumberi, ichiita kuti iite senge concave. Musana hauna kukwana uye / kana zvisina kufemerwa zvakanaka, mapendekete haasuduruke shure, saka muviri hautarise zvakaenzana.

Izvo zvese nezve kuenzana uye kuwirirana. Iwe unofanirwa kugadzira chiyero pakati nekurema uye nechisimbakuwana unoshamisa, une mhasuru uye wakasimba muviri. Nechiyero ichi, iwe unozogona kugadzira imwe mhasuru, uye kumberi kwemuviri hakuratidzike kusingaenzaniswi.

Chinhu chidiki

Kune akawanda musana mhasuru, saka dzimwe nguva unogona kuvhiringidzika kuti ndeupi anokonzera chii. Ngatitarisei pamhasuru huru dzekumashure nemabasa adzo.

Latissimus dorsi mhasuru. Iyo mhasuru yakafararira, inoitisa iyo V-chimiro, inokonzeresa hwakawanda hwehuremu hweshure. Iyo latissimus mhasuru inotanga pasi pemapfudzi, ichipfuura nepakati pehumerus uye ichidzika kuzasi kumashure, ichifukidza lumbar dunhu kumativi maviri. Iyo latissimus dorsi inoderedza mapendekete nekuadhonza kumashure.

Yakakura uye idiki yakatenderera mhasuru. Yakakora, yakati sandara, hombe, yakatenderera imwe inotanga pamusoro penzvimbo yepasi peiyo yakaderera kona yeiyo scapula uye inonamatira kune yepakati muromo weiyo intertubercular groove yehumerus. Iyo inokonzeresa kuburitsa uye wepakati ruoko ruoko.

Yakakura uye diki rhomboid mhasuru. Iyo hombe rhomboid mhasuru, iri pazasi peiyo diki, inopera pamucheto wepakati peiyo scapula. Kutenda kwaari, scapula yakasungirirwa pachipfuva. Iyi mhasuru inodhonza iyo scapula kumashure, ichiifambisa ichienda yakanangana neyepelinamu.

Kuwedzera mhasuru kumashure. Iyi mhasuru refu, iyo inomhanya ichitevedza lumbar dunhu, yakakamurwa kuita nhatu mbiru: yekunze (iliocostalis), yepakati (longissimus), uye yepakati yakatetepa (spinalis). Ivo vese vanoshanda nema side bends uye kumashure kuwedzera.

Isu tinopomba kumusoro zvakapamhamha kumashure!

Iye zvino zvaunoziva nezve anatomi uye nzira dzekufamba, ngationei nzira yekuwana yakafara kumashure. Kufambisa uye kurovedza muviri zvakagadzirirwa kuwedzera mashandiro ako nguva dzese paunoenda kunzvimbo yekurovedza muviri. Rangarira kugara uchishandisa nzira chaiyo uye usasimudze huremu hwakawandisa kuti usakanganisa kuchengetedzeka kwako.

Dhonza-kumusoro pabhawa ine yakamanikana uye yakafara kubata

Nezve kubatisisa kubata dhonza-kumusoro, bata iyo bhara zvakanyanya kupfuura hupamhi hwepfudzi parutivi. Bhendesa magokora ako zvishoma uye dhonza chipfuva chako kubhawa, uchiunza mapepa epafudzi pamwechete. Arch musana wako uye svina mhasuru zvine simba, wobva wadzokera panzvimbo yekutanga nemagokora ako akakotama zvishoma. Izvi zvinokupa iwe hupamhi uye curve yako epamusoro maLat aunoda.

Nezve kubatisisa kubata-kukwira, bata iyo bar kwete kupfuura yepafudzi-upamhi yakaparadzaniswa, asi iine masendimita gumi nemashanu pakati pemaoko.Dhonza kumusoro nenzira imwecheteyo seyakakura yekubata kudhonza, wobva wadzikira pasi usina kutwasuka, zvisinei, maoko zvakakwana. Ichi chiitwa chinoshandisa ako epasi lats kukubatsira iwe kuvaka misa kwavanopinda munzvimbo yako ye lumbar.

Dare. Kana chiitwa ichi chakakuomera, wobva wafunga nezvenhamba yekudzokorora, ngatitii makumi mana, uye ingo tarisa pakuzviita zvisinei nekuti zvingangosvika sei. Iwe unogona kuita gumi pane yekutanga seti, 40 pane yechipiri, uye 10 pane yechitatu. Enderera kusvikira wapedza ese makumi mana. Paunoona kuti iwe unogona kuita iyi nhamba ye reps mumatatu kusvika mana seti e8-7 reps, wedzera iyo yakazara kusvika makumi mashanu.

Barbell uye T-bar Mitsara

Aya maekisesaizi anobatsira pakuvaka kwese mhasuru kumashure. Pamitsara yebhara, bata bharanzi-upamhi hwakaparadzaniswa. Bhenda pasi, chengetedza mapepa ako mumutsara nemusana wako kusvikira torso yako yave yakafanana nechepasi. Simudza bhaa padumbu rako uye gadzira mhasuru panzvimbo yepamusoro. Zvishoma nezvishoma dzikisa bharira uye dzokorora iko kurovedza.

Kune iyo T-bar mutsara, tevera iwo maitiro akafanana nezveye barbell mutsara, ingo usatenderedza musana wako kana kukwenya uremu kumusoro. Musana unofanirwa kutwasuka, rega latissimus dorsi rishande, kwete mhasuru dzekumashure.

Dare. Kana iwe uchifunga kuti iri zano rakanaka kupomha ako ekumusoro lats, edza yakafara-grip barbell mitsara uye dhonza iyo bar kune yako yepazasi chipfuva. Iwe unozofanirwa kudzikisa mutoro kuitira kuti uteedzere nenzira kwayo maitiro ekurovedza muviri.

Mitsara pane yakadzika block nemaoko maviri neruoko

Kuvaka mhasuru muzasi musana padyo nechezasi kumashure, shandisa imwe yeanotevera maekisesaizi. Paunenge uchidhonza pane yepazasi block, gara pasi, pfugama mabvi ako zvishoma uye tenderedza muviri wako kumashure zvishoma. Twasanudza kuitira kuti muviri wako wakaringana pasi, uye panguva imwechete uchidhonza mubato kumashure. Dzvinya mapendekete ako pamwe chete uye dhonza mubato wakanangana nedumbu rako. Dzokera kunzvimbo yekutanga uye dzokorora.

Runako rweye-ruoko-ruoko pulleys ndeyekuti iwe unogona kushanda rimwe divi zvakasiyana. Shandisa musimboti mumwechete nezvezviitwa zviri pamusoro, uye uve nechokwadi chekusvina mhasuru dzako kana uchidhonza mubato kumashure.

Dare. Kana iwe usina kugadzikana uchiita mabarbhero mitsetse, isa mubato kune yakasungirirwa tambo uye ita mapendekete-upamhi (kana akafara) pulley inodhonza panzvimbo pemabara ebhero.

Mitsara pazvidhinha ichienda kuchifuva ine bha-yakaita V-uye kuseri kwemusoro nekubata kwakakura

Hapana chinhu chinokura mhasuru dzakatenderera kunge block block yakagadziriswa ine V-bar. Bata mubato, bhendesa gokora zvishoma. Dhonza mubato pasi wakananga nechepakati pechifuva chako uye svina mhasuru idzi zvakasimba. Dzokera kunzvimbo yekutanga uye unzwe huremu huchikweva mhasuru kumusoro.

Paunenge uchiita zvekudhonza pamusoro, bata bhara nekusunga kwepamusoro uye dhonza musoro kumusoro kumapfudzi, ipapo, nemagokora ako akakotama, dzokera kunzvimbo yekutanga kuitira kuti bhanhire rese repafudzi risimuke nemutoro. Aya maekisesaizi chinhu chikuru chinotsiva kudhonza-kumusoro.

Dare. Kune chero kudhonza kufamba, edza kusimudza bhanhire repafudzi kubva panzvimbo yekutanga. Paunenge uchidhonza huremu, dzikisa mapendekete ako pasi uye kumashure, uchiratidza chipfuva chako. Izvi zvichave nechokwadi chekuti kumashure kwako mhasuru dzakabatana zvizere.

Pullover ine dumbbells uye deadlifts iwe wakamira pane iyo block

Iyo dumbbell pullover uye pamusoro mutsara ndeimwe yemashoma ari ega kumashure ekurovedza muviri, saka iwo akakosha kupedzisa kupera kwako kurovedza muviri.

Paunenge uchiita pullover, rara pasi zvakaringana pabhenji kuti rako rekumusoro chete riri kuribata. Bata mukati meiyo dumbbell, iise yakananga pamusoro pechipfuva chako uye ukotamise magokora ako zvishoma. Dzikisa dumbbell kumashure kuseri kwemusoro wako mune arc, uchishandisa yako mhasuru kumashure kusvikira yangoenzana nemusoro wako, ndokusimudza dumbbell kumashure kune yayo yekutanga nzvimbo.

Kuti uite dhonza rakamira wakamira pablock, mira pamberi peblock machine. Bata iyo bhaa nezve mapfudzi-upamhi parutivi paziso reziso kuitira kuti latissimus dorsi itakure. Dhonza huremu kusvika muchiuno chako usina kukombama maoko ako uye svina lats ako zvine simba. Dzokera kunzvimbo yekutanga uye dzokorora.

Dare. Aya maekisesaizi akakurisa sekutanga-kuneta pamberi pebasa rako guru rekumashure. Zvitatu zvinokurumidza kuisa zvine mwero reps zvakanaka.

Deadlifts

Iko kurovedza kukuru kwemhasuru dzemusana kunogona kutorwa sekufa. Chiitwa ichi chinobatsira kuvaka mhasuru dzemuviri wese uye kunyanya musana. Takura bhero repasi pasi, ribatisise papfudzi-hupamhi parutivi, bendama mabvi ako uye chengetedza musana wako wakatwasuka. Simudza bhara kubva pasi, tambisa makumbo ako kutanga, wozotwasanudza musana wako kusvika wanyatsotwasuka. Dzorera iyo barbell pasi nenzira imwechete (nenzira yakatarisana).

Dare. Kana iwe uchiona zvichikuomera kuita deadlifts kubva pasi, edza kuita chidimbu deadlifts. Takura bhero pabhenji panenge pamwero wemabvi uye simudza sezvakatsanangurwa pamusoro. Izvi zvinoburitsa kumwe kunetsekana kubva kumusana kwako kana uri murefu kana usingade kuti dzimwe mhasuru dzemakumbo ako dzishande panguva yechiitwa ichi.