Maphunziro anu a tsikulo amayamba podziwa momwe minofu ya thupi imakonzedwera. Ambiri mwa minofu mumtsinje, mikono ndi miyendo zimakonzedwa posiyana ndi awiriwa. Izi zikutanthauza, pamene minofu ikugwedeza, monga kunena biceps minofu , minofu ndi minofu ya agonist panthawi yochita masewera olimbitsa thupi. Minofu yotsutsana ndi minofu yotsutsana yomwe, pakadali pano, idzakhala ya triceps .
Pamene mukugwiritsira ntchito biceps, ndiye kuti mukulumikiza minofu ya triceps yanu, chifukwa chimodzi chomwe chikulumikiza mwamphamvu chikugwira bwino kwambiri. Mwachitsanzo, nkuti mukupanga quad kutambasula kutsogolo kwa ntchafu. Ngati mutagwirizana ndi glutes ndi hamstrings , antagonists a quads, inu mukumverera mozama kwambiri.
Izi zikutanthauzanso kuti pamene agonist akugwira ntchito, wotsutsa wanu sangathe kugwira ntchito. Ndipotu, ali ndi dzina labwino kwambiri lotchedwa reciprocal innervation kapena reciprocal inhibition. Ndikudziwa. TMI.
Mfundo ya zonsezi ndi yakuti mungathe kugwiritsa ntchito mfundoyi (ndikukulonjeza) ngati njira yokonzekeretsa mphamvu zanu zophunzitsira.
Kutsutsana Magulu Amitundu
Njira yina yoyang'ana minofu ya agonist ndi yotsutsana ndi magulu otsutsana ndi minofu ndikudziwa kuti magulu anu amtundu wotsutsana angakupatseni malingaliro atsopano a kukweza zolemera. Ndipotu, magulu otsutsana ndi amodzi ndi njira imodzi yophunzitsira mphamvu chifukwa mumachotsa nthawi zina komanso zomwe zingakupulumutseni nthawi.
Lingaliro ndiloti, pamene mukugwira ntchito ya minofu ya agonist, minofu yotsutsana ikupumula, kotero mutha kupita nthawi yomweyo kupita kumagulu otsutsana ndi minofu mutangogwiritsa ntchito minofu ya agonist.
Zitsanzo zolimbitsa thupi ndi magulu otsutsana
Choncho, ngati mukufuna kukhazikitsa ndondomeko yotsutsana ndi magulu otsutsana, muli ndi matani omwe mungasankhe.
Mutha kugawanitsa m'magulu akuluakulu omwe amatsutsana ndi magulu a minofu ndi magulu ochepa omwe amatsutsana. Mutha kugawanika, kupitilira masiku atatu a maphunziro apamwamba a thupi ndikugwiranso ntchito magulu osiyanasiyana. Monga chifuwa ndi kubwerera tsiku limodzi, mapewa ndi miyendo tsiku limodzi ndiyeno biceps ndi triceps .
Zimene ndimakonda ndikuchita thupi lonse. Chifukwa mulibe nthawi yopumula pakati pa kuchita masewera olimbitsa thupi, mumakhala ndi mphamvu yabwino yopita popanda kugwira ntchito kwambiri minofu yanu. Ndipo ntchito yopuma imawombera chifukwa chakuti nthawi zonse mumagwiritsa ntchito masewera olimbitsa thupi osati kupuma.
Pansipa pali thupi lonse lomwe limagwira ntchito ndi kuganizira za agonist ogwira ntchito ndi otsutsa. Mungathe kuchita izi m'njira zosiyanasiyana:
1. Gwiritsani ntchito masewera olimbitsa thupi, wina ndi mzake, ndi kubwereza kwa maselo 1-3. Mutha kupuma pafupi masekondi 30-60 pakati pa maselo, kuwombera maulendo 8 mpaka 16 pa zochitika zonse.
2. Yesetsani kuchita masewera olimbitsa thupi, kutsogolo, ndi zina ndikudutsa mndondomeko yonse ya awiriawiri, kupuma pang'ono pakati pa awiriawiri. Imeneyi ndiyo maonekedwe a ma deta omwe angapangitse mtima wanu kukhala wovuta ndikupangitsanso ntchitoyi. Mukhoza kuchita dera limodzi kapena 3, kupumula pakati pa maulendo. Izi ndizozikonda kwambiri chifukwa kugwira ntchito mofulumira kumathamanga ndipo zatha musanadziwe.
- Masewera ndi Kufa
- Mphindi Imodzi ndi Imodzi Imfa Deadlifts
- Lunge ndi Gawo Ups
- Zowonjezeretsa Malamulo ndi Zolemba Zokweza
- Ntchentche Yamtundu Wakunja Imatulutsa ndi Chimkati Chamkati
- Mayankho a Chifuwa ndi Dumbbell
- Kutsogolo Kwakumbuyo ndi Ntchentche Zowulukira Kumbuyo
- Mipukutu ya Biceps Curls ndi Triceps
Kuika maganizo pa agonist ndi minofu yotsutsa ndi njira yabwino yophunzitsira thupi lanu. Mumasunga nthawi ndipo mumagwiritsa ntchito minofu yanu yonse kuti thupi lanu likhale lopambana komanso lamphamvu. Yesani nthawi iliyonse pamene mukusowa kusintha mchitidwe wanu ndipo mudzapeza thupi lanu likugwira ntchito mosiyana.
Chitsime:
American Council pa Zochita Zolimbitsa Thupi. Buku la ACE Personal Trainer, Edition la 5. San Diego: American Council on Exercise, 2014.