"Itsinda ryimitsi" nibyo rwose bisa - itsinda ryimitsi yegereye umubiri wawe ukora ibikorwa bisa.
Mugihe uri kwitoza, amatsinda atandatu yingenzi yimitsi ugomba kwitondera ni:
1. Isanduku
2. Inyuma
3. Intwaro
4. Intugu
5. Amaguru
6. Inyana
Gutondekanya imitsi kubice byumubiri bidufasha gutunganya neza no gutegura gahunda zacu zamahugurwa.
Kurugero, niba ushaka gushimangira umubiri wawe wo hejuru, ugomba kwibanda cyane kuri gahunda yimyitozo yumubiri wuzuye cyangwa gahunda yo guterura ibiro.
Imyitozo inshuro ebyiri cyangwa eshatu mucyumweru ninzira nziza, ariko niba wongereye inshuro, uzahita urenga ndetse ukomeretse, imyitozo isanzwe rero ni ingeso nziza.
Kurundi ruhande, abantu benshi bibanda cyane kumitsi kugiti cye nka biceps.Ariko mubyukuri, buri myitozo ikorwa nitsinda ryimitsi hamwe, gukura kuringaniza imbaraga zitsinda ryimitsi nubunini bigomba kuba ibisobanuro byamahugurwa.
Ahubwo, mugutoza amatsinda atandatu yingenzi yimitsi yavuzwe haruguru, physique ihuza, ifite ubuzima bwiza, kandi ishimishije muburyo bwiza.Muguhugura amatsinda atandatu yingenzi yimitsi, amatsinda mato ajyanye nayo arashobora gutera imbere neza.Ariko, kumenya uburyo wabatoza muri gahunda yawe yo guhugura ntabwo byoroshye, ugomba guhuza urushinge nuudodo muri buri tsinda ryimitsi kugirango ukomeze kunguka neza mumitsi n'imbaraga kugirango wirinde ubusumbane bwimitsi cyangwa ibikomere.
Itsinda rikuru ryimitsi # 1: Isanduku
Imitsi nyamukuru yigituza ni major ya pectoralis, cyangwa "pec" major.Igikorwa nyamukuru nugufasha ukuboko hejuru hejuru yumubiri.Bitandukanye nindi mitsi myinshi, ariko, fibre yimitsi yintore zose ntabwo zihujwe muburyo bumwe.
Pec major ifite "point" nyinshi, cyangwa ahantu fibre yimitsi ifata skeleton.
Hano hari sternocostal point, ifata sternum na ribcage kumaboko yawe yo hejuru, hamwe na clavicular point, ifata umukondo wawe mukuboko hejuru.
Kuki ibi ari ngombwa?
Imyitozo ikubiyemo gusunika amaboko imbere yigituza, nkibikoresho bigororotse kandi bigabanuka, bishimangira ingingo nini ya sternocostal ya pecs.
Imyitozo ikubiyemo kuzamura amaboko hejuru no kure yigituza, nkumukandara wintebe na revers-grip intebe, ushimangira ingingo ntoya ya clavicular.
Rero, niba ushaka guteza imbere igituza cyuzuye, kigereranijwe, cyasobanuwe neza, urashaka kwibanda kumyitozo yigituza nkiyi:
•Flat barbell intebe
•Shyira intebe ya barbell
•Flat dumbbell intebe
•Shyira intebe ya dumbbell
•Kanda intebe
•Kanda-gufata intebe
•Kwibiza
Incamake: Imitsi yo mu gatuza igizwe n'ibice bibiri, cyangwa “ingingo” - ingingo ya sternocostal na clavicular point, kandi ugomba gukoresha imyitozo igamije ingingo zombi kugirango ukure neza imitsi.
Imitsi ine igize igice kinini cyinyuma, kandi ko dushaka kwibanda ku iterambere, ni:
• Trapezius
Imitego yawe ihuza urutirigongo n'ibitugu byawe.
Rhomboide
Rhomboide ituma urutugu rwawe ruhuza urutirigongo.
Latissimus dorsi
Inkweto zifatisha ukuboko kwawe hejuru kumugongo kugirango zibe ishusho ibaba.
• Erector spinae
Uruti rw'umugongo rwiruka rusa n'umugongo wawe kandi rukora neza ibyo wari witeze - komeza urutirigongo rwawe ruhagaze neza kandi rugororotse.
Gutezimbere ubugari, umubyimba, usobanuwe inyuma nimwe muburyo bwiza bwo gufata umubiri wawe kuva "mwiza" ukajya "bidasanzwe."
Niba iyo ari intego yawe, noneho urashaka kwibanda kumyitozo yinyuma nkiyi:
•Barbell ntarengwa
•Sumo ntarengwa
•Umutego-ntarengwa
•Lat pulldown
•Wicaye kumurongo
•Kurura
•Chinup
•Umurongo wa Dumbbell
•Umurongo wa kashe
Incamake: Umugongo wawe ugizwe n'imitsi ine minini, kandi imyitozo myiza yo kubatoza byose irimo gukurura gutambitse no guhagarikwa, nka barbell deadlift, lat pulldown, n'umurongo wa dumbbell.
Ukuboko kugizwe ahanini n'imitsi ine:
• Biceps brachii
• Biceps brachialis
• Triceps
• Imbere
Ukuboko kugizwe na biceps, triceps, imitsi yintoki, nindi mitsi mike.Ugomba gushyiramo imirimo itaziguye kuri biceps na triceps, ariko mubisanzwe ntukeneye gukora amaboko ataziguye.
Noneho, niba ushaka gukora no gushimangira biceps yawe, triceps, nintoki zawe, ugomba kwibanda kumyitozo yintoki nkiyi:
•Barbell curl
•Dumbbell curl
•EZ-bar curl
•Crusher
•Triceps gukanda (hamwe n'umugozi cyangwa icyuma)
•Kwibiza
•Triceps hejuru kanda (hamwe na kabili cyangwa dumbbell)
•Kanda intebe
•Chinups
•Gukurura
Ibitugu byawe bigizwe n'imitsi itatu ikomeye izwi nka deltoide.Ingingo eshatu za deltoide ni:
• Ingingo y'imbere (imbere)
• Ingingo (hagati)
• Ingingo y'inyuma (inyuma)
Deltoide ikoreshwa cyane cyane muguhagarika imitsi yimitsi hafi yigitugu, nka pec, lats, na biceps.
Deltoid yinyuma ifasha inkoni numutego kuzana amaboko inyuma yawe, delts yimbere ifasha pec kuzana amaboko imbere, naho delts yo hanze ifasha imitego, pec, nindi mitsi izosi ijosi ninyuma yo hejuru Kuzamura amaboko kuruhande. .
Muguhindura inguni yikinyamakuru cyangwa gukurura, urashobora guhindura urwego deltoid yatojwe ugereranije nindi mitsi.Kurugero, imashini yo hejuru izakoresha byinshi kuruhande rwa deltoid bundle kurenza igituza cyo hejuru, mugihe umurongo wa barbell uzakoresha byinshi bya bundle yinyuma kuruta latldown.
Ni ngombwa cyane guteza imbere ingingo zose uko ari eshatu ziyi mitsi kuko niba imwe murimwe iguye inyuma, bizagaragara cyane.
Ahanini, ibice byinyuma ninyuma bikenera akazi kenshi kuko deltoid yimbere yatojwe neza mugihe cyimyitozo yigituza, kandi ntamuntu wasibye umunsi wamahugurwa yigituza.
Ariko, imyitozo yigituza ntabwo ihugura bihagije izindi ngingo ebyiri za deltoid, niyo mpamvu ari byiza gushyiramo imyitozo yinyongera itoza ibyuma byinyuma ninyuma icyarimwe.
Niba ushaka guteza imbere ingingo zose uko ari eshatu za deltoide yawe, urashaka kwibanda kumyitozo yigitugu nkiyi:
•Dumbbell kuruhande delt irazamuka
•Dumbbell yinyuma ya delt irazamuka
•Imirongo ya Barbell
•Imirongo ya Dumbbell
•Itangazamakuru rya gisirikare
•Kanda intebe
•Kanda intebe
Incamake: Ibitugu bigizwe ningingo imbere, impande ninyuma, ni ngombwa ko ushiramo imyitozo itoza ingingo zose uko ari eshatu muri gahunda yawe kugirango urebe neza, ugereranije.
Igice cyo hejuru cyamaguru kigizwe nitsinda ryinshi ryimitsi:
• Quadriceps
• Hamstrings
Indabyo
Nubwo inyana nayo igize ukuguru ukurikije imiterere yumubiri, isobanurwa ukundi kubera uburyo butandukanye bwo guhugura.Buri tsinda ry'imitsi rigomba gutozwa neza hamwe n'imyitozo itandukanye.
Quad
Quadriceps ni imitsi ine nini imbere yamaguru yawe:
• The lateralus lateralis
• Medialis nini
• Umuhuza munini
• rectus femoris
Quadriceps ikorana kugirango yongere amavi kandi ihindure ikibuno.
Imyitozo ya quadriceps rero izana ikibuno kuva kumwanya wagutse kugera kumwanya uhindagurika (kugoreka ingingo) hanyuma ukazana amavi kuva kumwanya uhindagurika ukagera kumwanya wagutse (kugorora ingingo).
Iyo quadriceps ikuze neza, ikora intangiriro yamaguru.
Nkuko uzabibona, imyitozo ya quad nziza ushobora gukora ahanini ni imyitozo ya combo kandi ahanini ikubiyemo gukoresha uburemere bwubusa.
Niba ushaka kugwiza kwadamu yawe, ugomba kwibanda kubintu nkibi:
•Barbell inyuma
•Barbell imbere
•Dumbbell
•Kanda ukuguru
•Buligariya yacitsemo ibice
Hamstrings
Hamstrings ni itsinda ryimitsi itatu inyuma yamaguru yawe:
• Semitendinosus
• Semimembranosus
• Biceps femoris
Hamstrings ikorana kugirango ihindure amavi nkuko ubikora hamwe na hamstring curls, no kwagura ikibuno mumyitozo ngororamubiri nko gutera ikibuno no kurenza igihe.Biceps femoris nayo igabanyijemo "utudomo" cyangwa ibice bibiri, kimwe na biceps mumaboko yawe.Bitandukanye na biceps, ariko, hamstrings ikunda kuba imwe mumitsi ititaweho mumubiri wo hasi.
Quad ikunze kwitabwaho cyane kuko nini kandi igaragara cyane, ishobora gutera ubusumbane bwimitsi hagati yimbere ninyuma yibibero bitagaragara nkibidasanzwe ahubwo byongera ibyago byo gukomeretsa.
Abantu benshi bafite igitekerezo kitari cyo ko guswera atari byose hamstrings ikeneye.Mugihe squats zirimo hamstrings, quad ikora imirimo myinshi.Ibi ni ukuri cyane kubwoko bwa squats ukunze kubona muri siporo.
Niba ushaka guteza imbere cyane hamstrings yawe, urashaka kwibanda kumyitozo nkiyi:
•Barbell ntarengwa
•Sumo ntarengwa
•Igihe ntarengwa cyo muri Rumaniya
•Imashini ya curst imashini
•Barbell muraho
•Glute-ham kuzamura imashini
Glute
Imitsi ya gluteus, cyangwa “glute,” igizwe n'imitsi itatu igize ikibuno cyawe:
• Gluteus maximus
Gluteus minimus
• Indwara ya gluteus
Glute igira uruhare runini muguhindura umubiri wawe mumikino itandukanye ndetse no kubyara imbaraga mumyitozo nka deadlifts na squats.
Ariko ubu, niba utoza umubiri wawe wo hasi neza, ntugomba gukora imirimo yinyongera kuri glute yawe kuko igiye gukorera hamwe mumyitozo yo mumubiri yo hasi.
Niba ushaka kugwiza glute yawe, ugomba kwibanda kubintu nka:
•Barbell ntarengwa
•Sumo ntarengwa
•Igihe ntarengwa cyo muri Rumaniya
•Glute lift / Glute Isolate
•Barbell Hip Press
•Barbell
Incamake: Igice cyo hejuru cyakaguru kigizwe na quadriceps, hamstrings, na glute, kandi uzashaka gushyiramo imyitozo ikora ayo matsinda yimitsi mubikorwa byawe kugirango wongere imbaraga zamaguru nubunini.
Inyana zigizwe n'imitsi ibiri ikomeye:
Gastrocnemius
• soleus
Inyana igizwe n'imitsi ya gastrocnemius na soleus, byombi ugomba kwitoza ukoresheje imyitozo y'inyana ihagaze kandi yicaye.
Nta byinshi byingirakamaro byimyitozo yinyana ushobora gukora, ariko dore bimwe niba ushaka kwibandaho:
• Inyana ihagaze izamura imashini
• Inyana ihagaze inyana
• Inyana yicaye
•Inyana y'indogobe izamura imashini
•Inyana imwe y'inyana iremereye inyana
Igihe cyo kohereza: Ugushyingo-10-2022