Ngati mumadziwa chilichonse chokhudza thupi lanu ndipo ngati mukuchita masewera olimbitsa thupi, ndiye kuti mumadziwa kuti minofu m'thupi imakonzedwa mwanjira inayake kuti mutha kuchita zonse zomwe mumachita tsiku limodzi.
Izi zikutanthauza kuti minofu yanu imakonzedwa motsutsana ndi awiriwa, m'mimba, m'mwamba ndi pansi. Izi zikutanthauza kuti, pamene minofu ikugwera, monga chifuwa (bwino, pali zambiri, koma mumapeza chithunzi), minofuyo imatchedwa agonist.
Ngakhale mfupa ya chifuwa ikugwira ntchito, pali minofu yotsutsana yomwe imadziwikanso ngati minofu yotsutsana .
Pamene mukugwiritsira ntchito chifuwacho, nenani pamakina a chifuwa , mumatambasula kumbuyo . Taganizirani izi pamene mutambasula. Ngati mutambasula zala zanu ndikuzikulumikiza poyang'ana kumbuyo ndipo mukakanikizira pachifuwa, mumamva bwino kwambiri kumbuyo kwanu.
Izi zikutanthauza kuti, pamene agonist wanu akugwira ntchito, mdani wanu sangagwire ntchito. Izi zimatchedwa kuti reciprocal innervation kapena reciprocal inhibition. Nenani kuti katatu mofulumira.
Chifukwa chake muyenera kudziwa izi? Ndi chifukwa chakuti izi ndizomwe zimapangitsa kuti muzigwiritsa ntchito mphamvu yanu yophunzitsa.
Kutsutsana Magulu Amitundu
Pali njira zambiri zophunzitsira minofu yanu ndi imodzi ndikumenyana ndi magulu a minofu, kapena agonist otsatiridwa ndi otsutsa. Imeneyi ndi imodzi mwa njira zomwe ndimazikonda kwambiri chifukwa ndikuchita masewera olimbitsa thupi.
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. Imeneyi ndi nthawi yambiri, zomwe zimapangitsa kuti nthawi yochita zolimbitsa thupi ikhale yophweka.
Zitsanzo Zokambirana Zolimbana ndi Magulu Otsutsana
Pali zifukwa zingapo zomwe mungachite kuti mukhazikitse ntchito yolimbitsa thupi ndi magulu otsutsana.
Chinthu chimodzi ndikutenga gulu lakumtunda lomwe limatsutsana ndi minofu tsiku limodzi ndi gulu lochepa lomwe limatsutsana ndi minofu m'masiku osiyanasiyana.
Mungathe kupatuliranso ntchito yanu monga izi: chifuwa ndi kubwerera tsiku limodzi, mapewa ndi miyendo tsiku limodzi kenako biceps ndi triceps .
Thupi Lonse Ndi Magulu Otsutsana
Ndimakonda kuchita gulu lopweteketsa thupi lonse pochita masewera olimbitsa thupi chifukwa, popanda nthawi zina zonse, mumakhala ndi mphamvu yowonjezera popanda kugwiritsira ntchito ntchito yambiri ya minofu. Kuchita masewera olimbitsa thupi kumayenda mofulumira chifukwa nthawi zonse mumakhala ndikuchita masewera olimbitsa thupi m'malo mopumula.
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 kwa wina ndi mzake ndikupyola mndandanda wa awiriwa, ndikupumula mwachidule 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.