Chidzidzo chako chekutenda chezuva racho chinotanga nekuziva kuti masumbu emumuviri anogadziriswa sei. Mazhinji emasumbu ari mudumbu, maoko nemakumbo zvinorongwa mukupikisa vaviri. Izvozvo zvinoreva, kana imwe tsvina iri kubvumirana, sezvinoreva biceps musungo , iyo musungo ndiyo musana wegonist munguva yekuvhima. Mutsipa wepikisi ndeye musungo wakasiyana, uyo munyaya iyi, ungadai uri hutatu .
Sezvo iwe unobvumirana ne biceps, iwe uri kunyatsotarisa mushure mako, iyo ndeimwe chikonzero icho chinotyisa chinoshandiswa chinoshanda zvakanaka. Semuenzaniso, taura iwe uri kuita quad rinotambanudzira mberi kwehudyu. Kana iwe ukakwanisa kubvumirana ne glutes uye hamstrings , vanopikisa ve quads, iwe uchanzwa wakadzika zvakadzika.
Izvo zvinoreva zvakare ndezvokuti kana agonist yako iri kushanda, muvengi wako haagoni kushanda. Ichokwadi, vane zita rakanaka kune iro rinonzi reciprocal innervation kana reciprocal inhibition. Ndinoziva. TMI.
Pfungwa yeizvi zvose ndeyekuti iwe unokwanisa chaizvo kushandisa ruzivo urwu (Ndinopikira) senzira yekuronga simba rako rekudzidzisa maitiro.
Kurwisana Nemasumbu Mapoka
Imwe nzira yekutarisa agonist uye vanopesana nemisungo inopesana nemapoka emashure uye kuziva kuti musikana wenyu anopikisa mapoka anogona kukupai mazano matsva ekusimudza zvisikwa. Zvechokwadi, kupesana kwemapoka mapoka ndeimwe yenzira dzakakurumbira dzekudzidziswa simba nokuti iwe unobvisa nguva dzese uye izvo zvinogona kukuponesa nguva.
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.
Sample Workout pamwe nekupikisa Muscle Groups
Saka, kana iwe uchida kugadzirisa chirongwa chinotarisana nemapoka emisimba, iwe une toni dzekusarudza.
Iwe unogona kuupatsanura mumuviri wepamusoro unopesana nemapoka emasumbu uye muviri wakaderera unopikisa misuli yemapoka. Iwe unogona kuzvitambisa zvakare, uchiita mazuva matatu ekudzidzira muviri wepamusoro nekushanda zvakasiyana nemapoka mapoka. Kufanana nebhokisi uye shure kwezuva rimwe, mapepa nemakumbo pazuva rimwe uye biceps uye triceps .
Zvandinoda ndezvekuita muviri muviri wose. Nemhaka yokuti hapana nguva yekuzorora pakati pekudzidzira, unowana hutano hwakanaka hunoenda usingashandisi zvakanyanya misumbu yako. Uye kubhabhatidza kunobhururuka nekuda kwekuti iwe unogara uchingoita basa pane kungozorora.
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, shure kweiyo, imwe uye uende kuburikidza nezvose zvakarongwa zvezvikamu zviviri, kurara muchidimbu 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.