Uri kurovedza maitiro akawanda emasumbu panguva imwechete nzira iri nani yekuvaka simba?
Nhasi zvirongwa zvehutano zvinowanzoisa pfungwa pahutano hwakanaka, hunoreva kurevedza muviri kunofanidza mabasa ehupenyu hwechokwadi uye hunoshandisa kufamba kwakasiyana-siyana kuburikidza nekufamba kwakasiyana-siyana. Pakati pemitambo iyi pane zvakasiyana-siyana zvezviito zvinonzi "chikwata" maitiro.
Chii Chinonzi Kuwedzera Kwemiti?
Maitiro emakemikari masangano anoshamwaridzana akawanda anoshandisa misi miviri kana mapoka emasumbu panguva imwechete.
Muenzaniso mukuru wekugadzirwa kwemakemikari ibasa rinoshandiswa , iro rinosanganisira misumbu yakawanda mumuviri uye pasi, kusanganisira quadriceps, hamstrings, mhuru, glits, pasi nechepasi.
Chii Chinonzi Isolation Exercises?
Kuita zvekudzivirira muviri kune zvakasiyana nemakemikirwo emakemikari mune kuti vanoshanda chete musumbu kana musimba boka uye kamwe chete kamwechete panguva. Mienzaniso yekudzivirira kune oga inosanganisira biceps curl kana kuwedzera kwe quadriceps . Izvi zvinowanzoitwa nemichina yekutengeserana inowanikwa muhutano masangano. Mhedziso ndeyekuparadzanisa rimwe boka remasumbu uye kubva kune rimwe kashandisi kusvika kune rinotevera kusvikira iwe "uchishanda" muviri wako wose. Kuita zvekudzivirira muviri kune dzimwe nguva kunoshandiswa mumakiriniki ekurapa uye masangano rehabhi kuitira kuti agadzirise humwe hutema husina simba kana kusawirirana kunowanzoitika mushure mekukuvara, kurwara, kuvhiyiwa kana zvimwe zvirwere.
Ndezvipi Zvakanakira Kushandisa Kushandisa?
Kune vatambi vane hutano vari kuedza kuwana zvakanakisisa kubva purogiramu yekudzidzisa, maitiro emakemikari kazhinji anosarudzwa uye anokurudzirwa nokuti anoshandura kune mamwe marudzi evanhu vanofanana movemnet mapeti.
Pane zvikonzero zvakawanda zvekushandisa maitiro ekugadzira nguva panguva yekushanda kwako, kusanganisira zvinotevera:
Basa rinowedzera:
- kazhinji inopisa makoriki akawanda panguva yekurovedza.
- simulates chaiyo-nyika maitiro uye mabasa.
- inokubvumira kuti uwane muviri wakakwana wokudzidzira muviri nokukurumidza.
- inovandudza kubatana, nguva yekuita uye kuenzanisa.
- inovandudza kugadzikana kwekubatana uye inovandudza musero kuenzanisa pamubatanidzwa.
- inoderedza ngozi yekukuvara panguva yemitambo.
- inoita kuti mwoyo wako uwedzere uye unopa hutano hwemwoyo.
- inokubvumira kushandisa nguva yakareba musinganyanyi kuneta.
- inokubvumira kusimudza mitoro yakaremara uye kuvaka simba.
Most Common Compound Exercises
- Svetera Kusvikira Kumusoro Press
- Squat
- Lunge
- Lunge ne Twist
- Imwe-Leg Squat-uye-Reach
- Deadlift
- Shoulder Press
- Dhonzera pasi
- Tora Ups
- Push Ups
- Chest Press
- Dips
- Jumping Rope
Ndezvipi Zvakanakira Kuita Zvokudzivirira Kuita?
Kuita zvekuzvivaraidza muviri kunowanzokurudzirwa kugadzirisa kusawirirana kwemusana kana kushaya simba kunowanzoitika mushure mekukuvara. Kuparadzanisa misungo inowanzodiwa kuti iite kuti iite uye iwedzere simba rayo. Kakawanda, mushure mekukuvara, musuru unova usina simba uye mamwe mitsipa inopa chikwereti ichocho. Kana iwe usati wambomirazve mishonga yakakuvara kuti ipise moto zvakare, inogona kuisa kusagadzikana kwebiomechanical iyo yakaoma kugadzirisa.
Kunyange kana utera hwako husingaonekwi nokuti mamwe mishonga ari kubhadharisa, fungidzira kuti unogona kuva nesimba zvakadini kana misi yose yaive ichipfura pane zvakanyanya kupesana. Icho ndicho chikonzero chakanaka chekuita pane dzimwe nguva kuita zvekudzivirira.
Chimwe chikonzero chekuita maitiro chaiwo ega arikuwedzera kuwedzera ukuru kana huwandu hweboka rakasiyana remasumbu.
Kana iwe uchida biceps huru nekuda kwegore rako rokuputika kwezororo, iwe unogona kunge uchida kuwedzera basa rekuchengetedza basa kune yako nguva dzose yekuita muviri.
Vatambi vakawanda vane utano vachashandisa maitiro ekugadzirisa huwandu hwepurogiramu yekudzidzisa uye kushandisa maitiro ekuzvidzivirira kuti vatsigire chirongwa ichocho sezvaidiwa.
Common Isolation Exercises
- bicep curls
- tricep kickbacks
- kunonyorera kunomutsa
- mberi kunomuka
- rwonzi runotsika-pasi
- mhemberero yakadzika
- hamstring curls
- mhuru inomutsa
Compound Exercise Vs. Isolation Kurovedza muviri - Icho Chinyorwa
Kana iwe uchida kuwana basa rakakwana, rinobudirira uye rakashanda, kuita zvakanyanya kuwedzera maitiro panguva yekudzidzira kwako kwakanaka.
Asi pane dzimwe nguva apo kuvhara imwe mushuga, boka remasumbu kana masangano rinodiwa uye rinokurudzirwa. Kana iwe usingazivi kuti chii chakakunakira iwe, mudzidzisi wega wega kana mudzidzisi wezvemitambo anogona kubatsira kubona kusanzwisiswa kwemasumbu kana utera iwe unogona kuva nawo uye kuronga hurongwa hwekugadzirisa zvaunoda.
> Sources
> Kraemer WJ, et al. American College of Sports Mishonga. American College of Sports Mishonga yepamusoro. Kufambira mberi mamiririri mukudzivirira kudzivirira kwevanhu vakuru vane utano. Med Sci Sports Exerc. 2002 Feb; 34 (2): 364-80.
> Fleck, SJ, uye WJ Kraemer. Kugadzira zvirongwa zvekudzivirira zvirongwa. (2004).
> Kraemer, WJ Simba Rokudzidzisa Basics: Kugadzira kushanda kunosangana nezvinangwa zvevarwere. Chiremba uye Sportsmedicine, 2003, 31 (8), np .