Wekumusoro Press

Zvemukati

• Tsandanyama pabasa panguva yekudhinda pamusoro
• Akamira pamusoro pemuchina
• Akagara pamusoro pemuchina
• Maitiro ekuita wekudhinda pamusoro
• Tarisa mafudzi ako kufamba
• Bata uye ubatisise
• Chengetedza magokora ako mukati
• Shandisa yako abs uye glutes, futi
• Zviyereso zvekushandisa pamusoro wepamusoro
• Bhenefiti yemusoro wedhinda
• Zvakafanana zvinofambisa kumusoro wekudhinda
• Tora woenda nazvo

Kunyangwe iwe uri kushanda pachirongwa chekusimudzira kana kungoda kudzoka kufamba, zvakakosha kuti uchengetedze mhasuru mumuviri wako wepamusoro wakagadziriswa.

Tsandanyama idzi dzinokubatsira iwe kuita mabasa ezuva nezuva, sekuisa ndiro kumusoro mudhirivhu kana kuisa zvinhu pamusoro pasherufu.

Imwe nzira yekuchengetedza muviri wako wepamusoro muchimiro ndeyokusanganisira iyo yekumusoro yekudhinda, inonzi zvakare bhegi rekutsikirira, mune yako yakazara maitiro maitiro.

Tsandanyama pabasa panguva yekudhinda pamusoro

Akamira pamusoro pemuchina

Kana iwe ukasarudza kuita pamusoro wepamusoro kubva panzvimbo yakamira, iwe unozoshanda rakawanda remhasuru hombe mumuviri wako wepamusoro, kusanganisira iyo:

• pectorals (chifuva)
• deltoids (mapfudzi)
• triceps (maoko)
• trapezius (kumusoro kumashure)

Nekuti kuve wakamira kunoda kuyerwa, iwe unotora zvakare mhasuru mumukati mako, kusanganisira ako edumbu uye ezasi kumashure.

Mune chinzvimbo chakamira, iwe unobhadharisa muyero shanduko panguva yega yega chikamu chepamusoro pepanhau uye unogadzira kugadzikana kuburikidza nemuzongoza kuti uve nechokwadi chenheyo yakakodzera yekutakura pamusoro, inotsanangura Brent Rader, DPT, chiremba wepanyama kuThe Centers for Advanced Orthopedics.

Pamusoro pesimba rinobva kumusoro wako wemuviri, muviri wako wepasi unobatsira kubatsira kana iwe uchisundira huremu hwepamusoro pamusoro.

Akagara pamusoro pemuchina

Kana iwe ukaita pamusoro wepamusoro muchidimbu wakagara uye musana wako wakatsimbirirwa wakatarisana neshure kwepad, simba uye wekufambisa murairidzi Matt Pippin, CSCS inoti iyo yekutanga activation ichaenda. Mafudzi uye triceps ichaita rese basa.

Maitiro ekuita wekudhinda pamusoro

Paunenge uchiita chero chiitiko chinosanganisira kushandisa huremu, iwe unofanirwa kunzwisisa mashandiro uye patani yekufambisa usati warova jimini.

Rader inotsanangura kuti repamusoro muchina unongove kufamba uko kusagadzikana kunosundidzirwa pamusoro pemusoro. Unogona kuita izvi nenzira dzakasiyana siyana, sekushandisa:

• Maoko maviri panguva imwe chete
• ruoko rumwe panguva
• bhero rimwechete rakabatwa nemaoko maviri
• kurema kwakasununguka mune rumwe ruoko

Tarisa mafudzi ako kufamba

Uine izvi mupfungwa, iwe zvakare unofanirwa kutsvaga kana iwe uine kufamba kwepafudzi, kana nhanho yekufamba, kuti uite iro chiitiko zvakachengeteka.

Kuti uone izvi, Pippin anokurudzira kuita bvunzo inotevera:

Bata uye ubatisise

Nezve yakamira bharanzi yekudhinda, famba uende kubhawa uye uibate zvakati kurei kupfuura bendekete-upamhi hwakaparadzaniswa nemichindwe yakatarisana kure nemuviri wako. Wobva watevera nhanho idzi:

1. Tambanudza bhari uye dzokera kumashure. Bhawa rinofanirwa kunge richizorora mumaoko ako chakatenderedza kora yako.
2. Kuti utange kufamba, sunga yako abs, svina chako chigunwe, dzosera musoro wako kumashure, uye wedzere bhawa kumusoro kumusoro.
3. Kamwe bhawa rapfuura pahuma yako, dzosera musoro wako kune kwazvakarerekera iwe uchivhara maoko ako kumusoro. Pamusoro peiyo yekudhinda, ita shuwa kuti yako abs uye glutes dzichiri kubatanidzwa uye hausi kukotamisa rako repazasi musana.
4. Zvishoma nezvishoma dzikisa bhari kumashure pamafudzi ako, uchidzora musoro wako kumashure kuti uwane nzvimbo.

Chengetedza magokora ako mukati

Pippin manotsi ekuchengetedza ako magokora angave akananga pasi pemaoko ako kana zvishoma zvishoma mukati.

"Iyi kona inobvumira kugadzirwa kwesimba kwakakwana. Kana magokora abuda kudivi, uri kurasikirwa nehuremu kwaunosundira kubva, ”anotsanangura.

Shandisa yako abs uye glutes, futi

Pippin zvakare inokurudzira kuchengetedza kubwinya kwako uye kusabatanidzwa mukufamba kwese.

“Iyi ndiyo mbiru yako yekutsigira kubva pairi. Kutadza kugadzikana uku kunoita kuti bhawa izununguke uye inoderedza huremu hwaunogona kusunda, ”anodaro.

Zviyereso zvekushandisa pamusoro wepamusoro

Paunenge iwe uchinge waziva maitiro ekumisikidza pamusoro wedhinda nefomu chaiyo, inguva yekuona mhando yehuremu kana kuramba kushandisa.

"Kurema kwemahara senge dumbbells kunotendera akasiyana maaki kusimudzirwa kana ichienzaniswa neyechinyakare barbell," Pippin anodaro.

Zvakare, kana iwe uine chakakonamirwa chemaoko kana chepafudzi, Pippins anoti dumbbell dzinogona kubvumidza nzira yekushomeka, zvichikubvumidza iwe kuti ufambe kufamba zvishoma zvishoma zvakachengeteka.

Pamusoro pezvo, Pippin anoti kettlebells, kana ikashandiswa wakakomberedza pasi kana pasi kumusoro, inokutendera iwe kudzidzisa bendekete nenzira yakatetepa ine mutoro wakaderera.

“Nzvimbo yepazasi yekumusoro inogadzira hofori yekugadzikana, sezvo bhero richazununguka zvisingaite. Ichi chishandiso chakanakisa chekudzidzisa mapendekete uye inzira yakanaka yekutangisa kutsikirira kwepamusoro uchishanda mukugadzira kufamba kwepafudzi, ”anotsanangura.

Bhenefiti yemusoro wedhinda

Kune akawanda mabhenefiti ekusanganisira iyo yekumusoro yekudhinda mune yako yekurovedza maitiro. Kumusoro kudzvanya kunogona kuwedzera:

• kusimba uye kukura kwemhasuru dzefudzi
• simba uye saizi yetriceps mhasuru
• simba uye saizi yetrapezius mhasuru
• simba mukati memhasuru yepakati, senge ako oblique, mhasuru yemudumbu, yekumashure kumashure, uye ekudzikamisa musana, kana uchiita iko kurovedza wakamira
• mashandiro emamwe maekisesaizi, kunge bhenji yekudhinda

Zvakafanana zvinofambisa kumusoro wekudhinda

Kuita chiitiko chimwe chete kakawanda kunogona kutungamira mukushushikana, kunyanyisa, uye kudzikira kwekuita uye kuwana.

Nekudaro, kana iwe uri kutsvaga kudzidzisa tsandanyama dzakafanana dzinodiwa mumusoro wepamusoro muchina asi uchida kusiyanisa kurovedza kwako, unogona kunge uchishamisika kana paine zvimwe zviitwa zvaunogona kuita. Heano mamwe ekufunga.

• Kumuka kweTurkey ikettlebell yakakurumbira kana dumbbell kurovedza muviri iyo seye pamusoro pepanhau.
• Iwe unogona kuchinja kubata kana uchishandisa dumbbells kuti uite pamusoro wepamusoro wokudhinda. Panzvimbo pekuti zvanza zvako zvitarise kunze, chinja kune chisina kwazvakarerekera maoko akatarisana, magokora akanongedzwa pamberi pako.
• Chero chero rudzi rwekukwasva kurovedza muviri iyo inoshanda musana uye rotator cuff mhasuru inogona kuve yakanaka swap. Izvi zvinogona kusanganisira wakagara mutsara muchina, yakakotama-pamusoro mutsara, barbell mutsara, kana dumbbell mutsara.
• Pushups inoshanda imwe yemhasuru imwechete seye pamusoro pepanhau, kusanganisira iyo pectorals, triceps, uye mapfudzi. Uyezve, sezvo pasina zviyero zvinodiwa, unogona kuzviita chero kupi, chero nguva.
• Maekisesaizi anovavarira mhasuru diki mumapfudzi ako uye kumusoro kumusoro, senge scapular kudzoreredza uye yakajairwa yekumisikidza yekumashure, inogona kukubatsira kudzikisa kukuvara uye kukubvumidza iwe kuita iyo yekumusoro yekudhinda zvakanyanya.

Tora woenda nazvo

Muviri wako wepamusoro uye trunk imba tsandanyama dzechipfuva, mapendekete, musana, maoko, uye musimboti. Pamwe chete, aya mapoka emhasuru anotendera iwe kuti uite mabasa akati wandei, anosanganisira kusvika, kutenderera, uye kusimudza pamusoro.

Kunyangwe zvisiri zvakajairika sekusvika pamberi pomuviri wako kana kutendeukira kudivi, kusimudza kana kusundira pamusoro ichiri kufamba kwatinofanira kukwanisa kuita mumabasa mazhinji ezuva nezuva.

Musoro wepamusoro kana wepafudzi ndeimwe yemitambo yakati wandei yaungashandisa kuvaka nekuchengetedza simba repafudzi.