Chii chinonzi Unilateral Kudzidziswa uye Nei Zvakakosha?

Zvemukati

• Chii chinonzi Unilateral Training?
• Nei Kudzidziswa Kwekubatana Kunokosha Zvakadai?
• Edza Kusawirirana Kwako Kwetsandanyama
• Maitiro Ekuisa Unilateral Kudzidziswa Mune Yako Workout Regime
• Ongororo ye

Ndeipi imwe-tsoka-imbwa dhizaini, chiBulgaria chakakamurwa squats, uye kukanda frisbee zvakafanana? Ivo vese vanokwanisa kuita seunilateral kudzidziswa - iyo underrated, inobatsira zvikuru maitiro ekurovedza muviri anosanganisira kushanda rimwe divi remuviri wako panguva (usandidaro ini, iyo bonde chinzvimbo chakakosha!).

"Unilateral kudzidzira ndeimwe yemaitiro akanyanya kufuratirwa aripo, asi akakosha," anodaro Alena Luciani, M.S., C.S.C.S. "Hongu, inogona kuvaka muviri wakaenzana, asi inogona zvakare kubatsira kudzivirira kukuvara, kukupa iwe simba rekuwedzera raunoda kupaza nepakati pebani, nekuvandudza kugadzikana uye simba repakati-chikamu." Kwete zvakare shabby.

Asi, chii chaizvo chiri unilateral kudzidziswa uye nei kuchikosha kwazvo? Pano, Luciani nedzimwe nyanzvi dzesimba vanogovana 411 pane unilateral kudzidziswa - kusanganisira maitiro ekuiwedzera kune yako Workout hutongi.

Chii chinonzi Unilateral Training?

Kana iwe wakatora chiLatin kuchikoro chesekondari - kana uchiziva chinonzi unicycle - unogona kunge uchinzwisisa kuti "uni" zvinoreva imwe, uye nekudaro unogona kufungidzira kuti kurovedzwa kwakafanana kunosanganisira kushandisa imwe chimwe chinhu.

"Kurovedzwa kupi nekupi kunosanganisira kuzviparadzanisa nekushandisa mhasuru kune rimwe divi remuviri panguva - zvinopesana nekugovana Workout zvakaenzana pakati pemativi ese sezvamunoita nedzidziso dzechivanhu," anodaro Luciani.

Semuenzaniso, pistol squat (inonziwo squat-gumbo squat) inosanganisira kuchengeta gumbo rimwe rakasimudzwa mudenga, wozopuruzira kusvika pasi kusvika pasi uchishandisa simba regumbo rimwe, rakamira. Kufamba kwakafanana. Rumwe ruoko, iyo yakakosha mhepo squat kana barbell kumashure squat inofambidzana mafambiro anoshanda mativi ese panguva imwechete.

Nei Kudzidziswa Kwekubatana Kunokosha Zvakadai?

Simudza ruoko rwako kana uine divi rinotonga remuviri wako. Kunyengedza ya! Wese munhu ane divi rine simba (rakasimba) uye risiri-rinotonga (risina kusimba zvishoma) remuviri — chero ruoko rwawakasimudza runogona kunge rwuri rutivi rwako rukuru.

"Isu tese takasimba kudivi remuviri wedu kupfuura iro," anotsanangura Luciani. Semuenzaniso, "kana iwe ukanyora neruoko rwako rwerudyi, ruoko rwako rweruboshwe rwakaderera uye kana uchigara uchikwira nhanho yako yekutanga kumusoro negumbo rako rerudyi, gumbo rako rekuruboshwe harina kusimba."

Uku kusaenzana kwesimba kunowanzo nyanya kutaurwa mumitambo, anodaro Luciani. Semuenzaniso, kana iwe uri mumhanyi, gumbo raunosimudzira kubva pairi rakasimba kupfuura iro. Nepo, kana uri mbiya kana tenisi mutambi, ruoko rwaunoshandisa kudzika kana kushandira rwuchawedzera kusimba.

Hongu, zvinoitika zvega, asi dambudziko iri muscular asymmetry haina kunaka. "Kurudyi kuruboshwe, kune rumwe rutivi, kusaenzana kwemuviri kunofanira kuitika, asi iwe unoda kuti matishu emhasuru kune rumwe rutivi rwemuviri wako ave akasimba uye anofamba," anodaro Erwin Seguia, DPT, CSCS, bhodhi-yakasimbiswa. nyanzvi mune zvemitambo kurapwa kwepanyama uye muvambi wematch fit performance.

Uye kana vasiri? Zvakanaka, zvinhu zviviri zvinogona kuitika. Kutanga, iro divi rakasimba rinogona kuwedzeredza kune rimwe, richiwedzera kuwedzera gwanza resimba pakati pemativi maviri. Kazhinji, panguva dzekufamba kwenyika senge bhenji yekudhinda, pushira muchina, kufa, kana barbell kumashure squat, rakasimba divi richaita zvishoma anopfuura makumi mashanu muzana ebasa, anotsanangura Allen Conrad, B.S., D.C., C.S.C.S. Kana iwe wakambokwenya zvinorema uye wakanyanya kurwadziwa kune rimwe divi uchienzaniswa neimwe, ndezvekuti iro divi rinogona kunge rakaita basa rakawanda. Zvikurukuru, rutivi rune simba rwakatora runyoro. Izvi zvinogona kudzivirira iyo isina kusimba divi kubva kubata kumusoro, simba rakangwara.

Chechipiri chinogoneka ndechekuti pachinzvimbo chedivi rakasimba rinowedzeredza, mhasuru dzakasiyana pane isina kusimba inotorwa (iyo handifanire get recruited) kubatsira kupedzisa kufamba. Ngatishandisei inorema bhenji yekudhinda semuenzaniso: Iyo inonyanya kushanda chipfuva uye triceps, nemapfudzi uye kumashure kuita senge yechipiri mhasuru. Kana panguva yekupedzisira kwekufamba, rumwe rutivi rwuri kusara shure-kunyange kana ingori inch kana maviri-muviri wako unogona kutora mamwe mapepa ako kana kumashure (uye zvichida kunyange, yikes, pasi rako rezasi) kuti upedze rep. (Zvakafanana: Zvakambonaka here kuva nemarwadzo ekumusana mushure mekurovedza muviri?)

Zvinosuruvarisa, migumisiro inogona kuitika yekusaenzana kukuru. "Tsandanyama dziri kudivi rakasimba dzinogona kuwira mukukuvara zvakanyanya," anodaro Luciani. "Uye majoini nemhasuru padivi risina kusimba remuviri zvinowedzera kukuvadzwa."

Pane imwe v yakakosha bhenefiti yeunilateral kudzidziswa: Yakavandudzwa musimboti simba. "Kuti urambe wakadzikama iwe uchiita kufamba kwega-makumbo, trunk yako inofanira kuenda mukunyanyisa," anodaro Luciani. "Chero nguva yaunotakura rimwe divi remuviri, rinenge richishanda nekusimbisa musimboti." .

Edza Kusawirirana Kwako Kwetsandanyama

Kudzokorora, anenge munhu wese ane imwe nhanho yekusagadzikana kwetsandanyama kunyangwe nekuda kwemutambo kana hupenyu chete. (#Sorrynotsorry. Tingori vatumwa!). Kana iwe uine hanya chaizvo nezve kusaenzana, iwe unogona kugara uchibvunza mudzidzisi kana wepanyama murapi kuti aongorore. Zvikasadaro, heino yakasarudzika nzira yekuona kuti hauna kudzikama sei iwe uye kudzidza kuti ungazobatsirika sei kubva kune unilateral kudzidziswa.

Ngatiti iwe unogona bhenji kudzvanya 100 lbs. Unogona kufunga kuti unofaniradzidziso kwanisa kudzvanya hafu yehuremu ihwohwo neruoko rwako rwerudyi nerweruboshwe wega, asi hazviwanzo kushanda nenzira iyoyo, anodaro Grayson Wickham, D.P.T., C.S.C.S., murapi wepanyama uye muvambi weMovement Vault, kambani inofamba uye kufamba. "Zvinoda zvakawanda kubva kumamhasuru ako ekudzikamisa kuti ufambe uremu kudivi rimwe cheteuye zvinotora kubatana pamwe neruoko rumwe panguva, zvinopesana nemaviri, "anodaro Wickham." Vanhu vazhinji vanogona kusimudza padhuze ne30 muzana kana vachiita imwe-gumbo redziviriro.

Saka, seiita iwe kuyedza kusaenzana kwako kwemhasuru? Edza rimwe divi zvakasiyana. Edza imwechete-yemakumbo vhezheni yesangano, uchivaka uremu kwazvo, zvishoma nezvishoma kuti uone divi rakasimba, anodaro Wickham.

Edza bvunzo iyi neyakafa gumbo rakafa, semuenzaniso:

• Tanga nebarbell isina chinhu kana dumbbell yakareruka uye ita matatu reps mumutsara, parutivi.
• Kana vese reps pamativi ese ari maviri akaitwa muchimiro chakanaka, kwira pakurema, anodaro Wickham.
• Zvadaro, dzokorora. Ramba uchiwedzera huremu kusvika rimwe divi risingakwanise kuenda chero huremu nechimiro chenzwi.

Kupfuura zvingangoitika, iwe unozogona kushandisa huremu hunorema kune rumwe rutivi kupfuura rumwe. "Kana uchine gasi rakasara mutangi kune rimwe divi uye uchifunga kuti unogona kusimudza zvinorema ... usadaro," anodaro Wickham. Pane kudaro, kana fomu rako richingotanga kushata, mira uone kuti makirogiramu mangani awakwanisa kusimudza uye kuti nderipi divi rakanzwa rakasimba. Usashamisika kana uremu uhwu hwakaderera pane zvawaitarisira. "Kufa kwegumbo rimwe chete kwakaoma kupfuura kusimudza makumbo apo tsoka dzako dzose dziri pasi nekuda kwechiyero chinodiwa," anodaro. Izvi zvakafanana zvinogona kutaurwa kune akawanda unilateral maekisesaizi sepistol squats, mapapu, uye nhanho-ups, pakati pezvimwe.

Chinangwa apa hachisi chePR, asi kuona kana simba kudivi rega remuviri wako rakaenzana. Kana iwe usinga simudze nguva dzose, iwe unogona zvakare kuyedza mativi ese emuviri wako ne bodyweight inofambawo, uchichengeta matabo pane mangani ma reps aunogona kuita kune rumwe rutivi. (Izvi zvinonyanya kuyedza kutsungirira kwako kwemhasuru vs. simba remhasuru.) Rangarira: chinangwa cheyedzo iyi ndechekuti ungakwanise sei kubatsirwa nekuita kubatana kwenyika - haudi kukuvara mukuita.

Maitiro Ekuisa Unilateral Kudzidziswa Mune Yako Workout Regime

Nhau dzakanaka: Haisi rocket sainzi. Chero kufamba kunosanganisira kufambisa divi rimwe chete remuviri wako panguva imwe chete kurovedza muviri uye, kana kwaitwa muchimiro chakanaka, kunogona kubatsira kugadzirisa kusaenzana uku.

Upper-Body Unilateral Exercises: Seguia inokurudzira mutsindo wepamusoro weruoko rumwe, mutsindo wechipfuva cheruoko, mutsara weruoko, mutsindo wezasi-up kettlebell, uye neruoko rumwechete kufamba pamusoro pekufamba.

Yepazasi-Muviri Unilateral Exercises: Mukuwedzera kune rimwe gumbo squats uye kufa, anoti, "Chero lunge isarudzo huru." Edza kuyedza nekufamba kwemapapu, kudzosera mapapu, kumberi rack mapapu, kumashure ekumusoro ekupedzisira (anonziwo akapatsanurwa squats), uye curtsy mapapu. Luciani anowedzera kuti kukwidziridzwa kwegumbo rimwe chete, gumbo rimwe chete rinorema nhanho-ups, uye mabhiriji egumbo rimwe chete glute anoshanda.

Yakazara-Muviri Unilateral Exercises: Edza maTurkey get-ups, windmills, uye kufamba-single-arm front rack caries. "Ini handikwanise kuvakurudzira zvakakwana, nekuti vanoteresa uye vanosimbisa muviri wese, rimwe divi panguva," anodaro Seguia. (Ona zvimwe: 7 Dumbbell Simba Rokudzidzisa Kudzidzisa Kunogadzirisa Yako Misumbu Kusawirirana).

Paunotanga kutanga neunilateral kudzidziswa, gara mukati me5-12 rep renji uye rega divi rako risina kusimba rione huremu hwaunoshandisa, anodaro. "Chinangwa apa ndechekubatsira iyo isina kusimba divi kuti ibate kune rakasimba, kwete kuita kuti iro rakasimba riwedzere kusimba." Noted.

Mamwe matipi maviri: Tanga nedivi rako risiri rekutonga. “Takura rutivi rwako rusina kusimba kutanga kuitira kuti urwise rutivi rwusina simba apo muviri wako watsva,” anodaro Luciani. Uye chengeta huwandu hwevanodzoka zvakafanana kune rumwe rutivi, anodaro. (Ona iri pamusoro ndima yechiyeuchidzo chekuti nei).

Nezvesei kuita izvi zvinopinda mune zvako zvechinyakare? Hazvinareallyyy nyaya, sekureva kwaLuciani. "Chokwadi, kurovedza nyika imwe chete kunogona kutsiva kudzidziswa kwamunoita nenyika mbiri nekuti zvinongokuitai kuti muve nani pane kufamba kwenyika idzi," anodaro. Nekudaro, "hapana imwe nzira chaiyo kana isiriyo yekuisa dzidziso yekudzidzira mukuita kwako, kunyanya kana usiri kuzviita zvachose," anodaro. Pfungwa yakanaka.

Kana iwe uchida nhungamiro, funga kushandura matatu eaya ari pamusoro mafambiro kuita dunhu mazuva maviri pavhiki. (Inoenderana: Maitiro Ekuvaka Iyo Yakakwana Dunhu Workout)

Ongororo ye