Tsanangudzo: Kuita zvekudzivirira muviri kunorema kuidzidzira kunoshandisa maitiro anosanganisira imwe chete yakagadzikana uye nhamba shoma yemasumbu . Izvi zvinopesana nemakemikirini emakemikari anobata mairi maviri kana kupfuura uye mamwe masimba.
Mienzaniso: Iyo biceps curl ndeyekudzivirira muviri unoshandura zvinosungirirwa mujoka wegorosi uye zvinoshandiswa mberi kwemasimba emusoro. Pakati pese, kuputika, kunomutsa, kuruka uye kuwedzera kune maitiro ekudzivirira.
Sei Vanhu Vachiita Isolation Maitiro?
Kuita zvekudzivirira muviri kunobvumira kuti uise pfungwa pane imwe nzvimbo. Iwe unogona kushanda purogiramu yakakodzera uye uchitakudza musuru nemuwandu chaiwo wehuremu uye reps kuti uishandise iwo kuti uwedzere.
Kuita maekisesaizi kuburikidza nekushanda kwemajeri mashizha kunoguma mukuita zvekudzivirira maitiro. Zvakajairika zvekurovedza muviri kuti uve nemichina yemichina yekushanda, imwe neimwe yakagadzirirwa kuvhara maitiro emumwe mushure. Kureba kwechigaro uye zvimwe zvirongwa zvinogadziriswa zvinoda kuonekwa kuitira kuti basa racho riitwe zvakanaka uye rinoshandiswa mushure. Imwe gym-goer inogona kuita sangano rekudzidzisa dunhu richibva kumashini kuenda kumichina, richiita rimwe roga roga kudzidzira muviri shure kweumwe. Multi-gym machines inoshandiswa pamusha kana kumagariro ehutano anogonawo kuita maitiro ekuzviparadzanisa.
Vashandi vepamusoro vemuviri vanogona kushandisa maitiro ekuzvimirira kuti vashandise mishonga isiri kushandiswa zvakakwana mumabasa avo anowanzoitwa.
Munhu akanganisa kusagadzikana kwemasikari nekudarika kwehupenyu humwe musumbu hunogona kushandisa maitiro ekuzvidzivirira kuti uite musangano unopikisa musumbu.
Kurapa Kwepanyama: Kuita zvekudzivirira muviri kunowanzorongerwa kurapwa muviri uye kugadziriswa. Muongorori anoona kuti mishonga inoda kusimbiswa mushure mekukuvadzwa, mushure mekunge mushure mokuvhiyiwa pamwe chete, kana kuti kugadziriswa mushure mokuraira.
Kurwisana kweIsolation Exercises
Kakavhiringidza kuita zvekuzvidzivirira maitiro ndeyekuti iwe unofanirwa kuve nechokwadi kuti iwe unoshanda mushupikisi unopikisa kune imwe neimwe yakananga musumbu. Kana zvisina kudaro, kusawirirana kunogona kukura sezvo rimwe boka remasumbu rakanyatsogadziridzwa apo izvo zvinopesana hazvigoni kufanana nemasimba ayo uye kuchengetedza muviri uye kufamba kunofananidzwa. Munhu anoda kuita bicep curls uye asingashandisi triceps angangozviwana asina kukwana.
Muzvokwadi, hapana musuru inofamba zvakanyatsoparadzana kubva kune imwe nyika yose. Utsi hweSynergistic huchakweretesawo rubatsiro, kusimbiswa kana kutinhira kwekutenderera kwemuviri kana kubatana. Izvi zvinonyanya kuitika kana chiito chekushandisa chisisashandisi fomu yakakwana kana kuti hachina kuisa mishonga yekushanda kune zvigadziriro zvavo pachavo.
Kana kuzviita kwekuzviparadzanisa kunoitwa nekukwirira kwakareba kana kuwanda kudzokorora, zvinogona kuguma kurwadziwa kana kukuvara.
Common Isolation Exercises
- Chifuva Fly: Yakagadzirwa nemichina yekuvhiya kana dumbbells. Inoshandisa musurupa wemapfupa.
- Dumbbell Side Inomuka: Inoshandisa deltoids (misodzi yemafudzi)
- Wristl Curl: Chinangwa chekutanga.
- Flat Bench Press: Anoshanda mubhokisi - pectoralis guru.
- Bicep Curls: Shandisa biceps.Can ngaitwe nemarara, tambo kana mashizha emichina.
- Nhungamiro Dzvinya-Pasi: Kashoni yemakanda. Inoshandisa triceps.
- Tongedza Zvikwata: Inoshandisa triceps.
- Kuramba Kickback: Inoshandisa triceps
- Quadriceps Leg Extensions: Kazhinji inoitwa nemichina. Inoshandisa quadriceps.
- Hamstring Leg Curls: Kazhinji yakagadzirwa necheki yakagadzika makina. Inoshandisa hamstrings.
- Mhuru Inomuka: Inoshanda gastrocnemius uye misi miviri yemhuru.
- Kudzorera Kuwedzerwa: Kunoshandisa pasi mushure mutsvuku.
Zvimwe: Ikamu uye Isolation Exercises : Tingashandisa sei makondomu uye kudzivirira maitiro ekuenzanisa chirongwa chekuita basa.