Kana iwe uchiziva chimwe chinhu pamusoro pemuviri wako uye, kana iwe uchivhidzira, iwe unogona kunge uchiziva kuti masumbu mumumuviri anogadzirirwa mune imwe nzira kuti iwe ukwanise kuita zvese zvaunofamba mumazuva.
Izvozvo zvinoreva kuti mishonga yako yakarongeka mukupikisa mapoka maviri, zvichida mumuviri, kumusoro uye pasi. Izvo zvinorevei ndezvokuti, apo imwe tsvina inobvumirana, yakadai sechifuva chepfupa (zvakanaka, pane zvinopfuura imwe chete, asi iwe unowana mufananidzo), iyo tsvina inonzi agonist.
Nepo chifuva chechipfuva chiri kushanda, pane musungo unopikisa uyo, uyo anozivikanwawo semusimba unopikisana .
Sezvaunobata chifukidzo, taura mukati memubhedha wemapfupa , iwe uri kutarisa kumashure . Funga nezveizvi sezvaunotambanudza. Kana iwe uchingoridza minwe yako pamwe chete uye uatambanudzire mberi sezvaunenge uchipoteredza kumashure uye iwe unomesa chifukidzo, iwe unonzwa wakadzika zvakadzika mumusoro wako wekumusoro .
Izvozvo zvinoreva kuti, apo agonist yako iri kushanda, muvengi wako haagoni kushanda. Izvi zvinonzi reciprocal innervation kana reciprocal inhibition. Iti izvo katatu zvakatsanya.
Chikonzero nei uchida kuziva izvi? Ndechokuti iyi ndiyo mashoko makuru ekuisa pamwe chete simba rako rokudzidzisa kushanda.
Kurwisana Nemasumbu Mapoka
Pane nzira dzakawanda dzekudzidzisa mishonga yako uye imwe ndeyokupikisa mapoka emasumbu, kana kuti agonist inoteverwa nevashori. Iyi ndiyo imwe yenzira dzangu dzinodiwa dzekudzidziswa simba nokuti iwe unoita basa rimwe nerimwe, rimwe pashure peimwe, usina zororo.
Mhedziso ndeyokuti, apo iwe uri kushanda mushuga wegonist, mushupikisi unopikisa uri kuzorora, saka iwe unokwanisa kubva pakarepo kuenda kumusana mushure mushure mushure mekushanda musungo wegonist. Ndiyo nguva yakawanda, chimwe chinhu chinoita kuti kuwana nguva yekuita zvidzidzo zvive nyore.
Muenzaniso Wokushanda Nokushora Misumbu Mapoka
Kune huwandu hwezvingasarudzwa zvekuti iwe unogona sei kugadzira basa rokupikisana nevanopikisana nemasumbu emapoka.
Imwe nzira ndeyokuita muviri wepamusoro unopikisa musungo boka rimwe zuva uye muviri wakaderera unopikisa musimba boka pamazuva akasiyana.
Iwe unogonawo kuparadzanisa kushanda kwako zvakadai seizvi: chifuva uye mushure pane rimwe zuva, mapepa nemakumbo pazuva rimwe chete uye biceps uye triceps .
Mutumbi Wose Nokushora Misumbu Mapoka
Ndinonyatsoda kuita mushumbani mushure mekudzidzira muviri, nokuti, pasina nguva dzose, unowedzera kuwedzera kusina kushanda zvakanyanya kune rimwe boka remasumbu. Basa rinokurumidza kukurumidza nokuti iwe unogara uchinge uchiita uye kurovedza muviri panzvimbo pokuzorora.
Pasi pane muenzaniso wekudzidzira muviri muviri nechinangwa chekushanda agonists nevashori. Iwe unogona kuita izvi nenzira dzakasiyana-siyana:
1. Ita mapeji maviri ezvidzidzo, imwe pashure peimwe, uye dzokorora kwema 1-3. Iwe waizozorora maminitsi makumi matatu nemakumi matatu pakati pemisero, kupotera kwema 8-16 reps zvekushanda kwega rega.
2. Ita mapeji maviri ezvidzidzo, imwe pashure peimwe uye inopinda mumakwikwi ose evanhu vaviri, muchizorora pfupi pakati peviri. Iyi ndiyo mafaira ekufambisa mafambiro ayo achaita kuti mwoyo wako uwedzere uye uite basa rakanyanya kunyanya. Iwe unogona kuita rimwe dunhu kana kusvika kusvika 3, uchizorora pakati pematunhu. Izvi zvinogona kunge zvandinoda nokuti basa rinonyatsofambisa uye rakapera usati wazviziva.
- Squats uye Deadlifts
- Rimwe Chikwata Chechikanda uye Rimwe Chirafu Kufa
- Lunge uye Step Ups
- Leg Extensions uye Hamstring Rolls
- Pakupedzisira Gumbo Mutsipa Unobereka uye Mukati Wechigwa Squeezes
- Chest Press uye Dumbbell Rows
- Pamberi Pamusoro Inomuka uye Nyeredzi Dzinomhanya
- Biceps Curls uye Triceps Extensions
Kuisa pfungwa dzako kune vegonist uye mushupikisi musimba inzira yakanaka kwazvo yekudzidzisa muviri wako. Iwe unochengetedza nguva uye iwe unoshanda zvose zvematumbo ako kuitira kuti muviri wako uenzanise uye une simba. Edza iyo chero nguva iwe uchida kuchinja mune zvaunogara uye iwe uchawana muviri wako unoshanda nenzira yakasiyana.
Kunobva:
American Council on Exercise. ACE Personal Trainer Manual, 5th Edition. San Diego: American Council on Exercise, 2014.