?ungiyoyin Manyan ?ungiyoyin tsoka guda 6
Manyan Muscle Group #1: Kirji
Babban ?ungiya #2: Baya
Manyan ?ungiya #3: Makamai
Manyan Muscle Group #4: Kafadu
Manyan Muscle Rukuni #5: Kafafu
Manyan Muscle Rukuni #6: Calves
"Rukunin tsoka" shine daidai abin da yake sauti - rukuni na tsokoki kusa da jikin ku wa?anda ke aiwatar da irin wannan motsi.
Lokacin da kuke horarwa, manyan ?ungiyoyin tsoka guda shida da yakamata ku kula dasu sune:
1. Kirji
2. Baya
3. Makamai
4. Kafadu
5. Kafafu
6. Mara?i
Rarraba tsokoki ta bangaren jiki yana taimaka mana da kyau tsarawa da tsara shirye-shiryen horonmu.
Misali, idan kuna son ?arfafa jikinku na sama, yakamata ku fi mayar da hankali kan shirin motsa jiki na cikakken jiki ko na yau da kullun na ?aukar nauyi.
Koyarwa sau biyu ko uku a mako shine za?i mai kyau, amma idan kun ?ara yawan mita, za ku yi sauri da sauri har ma da rauni, don haka horo na yau da kullum yana da kyau al'ada.
A gefe guda, mutane da yawa suna mai da hankali sosai kan tsokoki guda ?aya kamar biceps. Amma a zahiri, kowane motsa jiki yana yin ta ?ungiyoyin tsoka tare, daidaitaccen ha?akar ?arfin ?ungiyar tsoka da girman ya kamata ya zama ma'anar horo.
Madadin haka, ta hanyar horar da manyan ?ungiyoyin tsoka guda shida da aka ambata a sama, ana iya samun daidaito, lafiyayye, da kyawun jiki. Ta horar da wa?annan manyan ?ungiyoyin tsoka guda shida, ?ungiyoyin ?ananan ?wayoyin tsoka za su iya ha?aka da kyau. Duk da haka, gano yadda za a horar da su a cikin shirin horarwa ba abu ne mai sau?i ba, dole ne ku zare allura da zare ta kowace ?ungiyar tsoka don ci gaba da samun daidaito a cikin tsoka da ?arfi don guje wa rashin daidaituwa ko raunin tsoka.
Manyan Muscle Group #1: Kirji
Babban tsokar ?irjin ita ce babbar pectoralis, ko manyan “pec”. Babban aikin shine don taimakawa hannu na sama a fadin jiki. Ba kamar sauran tsokoki ba, duk da haka, filaye na tsokoki na pectoral ba su daidaita su a hanya ?aya ba.
Babban pec yana da “maki” da yawa, ko wuraren da filayen tsoka suka ha?a zuwa kwarangwal.
Akwai maki sternocostal, wanda ke manne sternum da ha?ar?ari zuwa hannunka na sama, da ma?allan clavicular, wanda ke manne kashin wuyanka zuwa hannunka na sama.
Me yasa wannan yake da mahimmanci?
Darussan da suka ha?a da tura hannaye a gaban ?irji, kamar ?akin kwana da ?in danna benci, suna jaddada babban wurin sternocostal na pecs.
Darussan da suka ha?a da motsa hannaye sama da nisa daga ?irji, kamar latsawa na benci na karkata da juyi, suna jaddada ?arami na clavicular.
Don haka, idan kuna son ha?aka cikakkiyar ?irji, daidaitacce, ingantaccen ?irji, kuna so ku mai da hankali kan motsa jiki kamar haka:
?Latsa ma?allin barbell
??a?walwar katako na katako
?Flat dumbbell benci press
??addamar da dumbbell benci
?Latsa benci na kusa
?Juya-riko latsa benci
?Dips
Takaitacciyar: ?arjin ?irji ya ?unshi sassa biyu, ko "maki" - ma'anar sternocostal da clavicular, kuma ya kamata ku yi amfani da atisayen da ke nuna maki biyu don ha?aka ha?akar tsoka.
?
Rukunin tsoka #2: Baya
Tsokoki guda hu?u wa?anda ke da mafi girman baya, kuma wa?anda muke son mayar da hankali kan ha?akawa, sune:
? Trapezius
Tarkunanku suna ha?a kashin bayanku zuwa ruwan kafada.
? Rhomboids
Rhomboids suna daidaita kafadar ku ta hanyar ha?a su zuwa kashin baya.
? Latissimus dorsi
Lats suna ha?a hannunka na sama zuwa bayanka don samar da siffar fuka-fuki.
? Gyaran kashin baya
Masu gyaran kafa na kashin baya suna yin layi ?aya da kashin baya kuma suna yin daidai abin da kuke tsammani - kiyaye kashin baya ya daidaita kuma a tsaye.
Ha?aka fa?i, kauri, bayyana baya yana ?aya daga cikin mafi kyawun hanyoyin da za a ?auki jikin ku daga "mai kyau" zuwa "na ban mamaki."
Idan wannan shine burin ku, to kuna son mayar da hankali kan motsa jiki na baya kamar haka:
?Barbell matattu
?Sumo mutuwa
?Tarko-bar matattu
?Lat ja da baya
?Layin kebul zaune
?Juya
?Chinup
?Dumbbell jere
?Layin hatimi
Takaitaccen bayani: Bayan ku yana da manyan tsokoki guda hu?u, kuma mafi kyawun atisayen horar da su duka sun ha?a da jan hankali a kwance da a tsaye, irin su barbell deadlift, lat pulldown, da layin dumbbell.
?
Rukunin tsoka #3: Makamai
Hannun ya ?unshi tsoka guda hu?u:
? Biceps brachii
? Biceps brachialis
? Triceps
? Hannun hannu
Hannun ya ?unshi biceps, triceps, tsokoki na gaba, da wasu ?ananan tsokoki. Ya kamata ku ha?a da wasu aiki kai tsaye akan biceps da triceps, amma yawanci ba kwa bu?atar yin aikin goshin kai tsaye.
Don haka, idan kuna son yin aiki da ?arfafa biceps, triceps, da goshi, kuna bu?atar mayar da hankali kan motsa jiki kamar wa?annan:
?Barbell curl
?Dumbbell curl
?EZ-bar curl
?Muryar kwanyar kwanyar
?Triceps latsawa (tare da igiya ko hannun karfe)
?Dips
?Triceps a saman latsawa (tare da kebul ko dumbbell)
?Latsa benci na kusa
?Chinups
?Pullups
?
Rukunin tsoka #4: Kafadu
Kafadar ku sun ?unshi manyan tsokoki guda uku wa?anda aka sani da deltoids.Abubuwa uku na deltoids sune:
? Matsayi na gaba (gaba)
? Wuri na gefe (tsakiyar)
? Matsayi na baya (baya)
Ana amfani da deltoids da farko don daidaita ?ungiyoyin tsoka kusa da kafadu, kamar su pecs, lats, da biceps.
Na baya deltoid yana taimaka wa lats da tarko su kawo makamai a bayanka, na baya na baya yana taimakawa pecs ya kawo hannun gaba, kuma na waje yana taimakawa tarkuna, pecs, da sauran tsokoki a wuyansa da babba baya ?aga hannuwanku zuwa gefe. .
Ta hanyar canza kusurwar latsa ko ja, zaku iya canza matakin da aka horar da deltoid dangane da sauran tsokoki. Misali, latsa sama zai yi amfani da mafi yawan gunkin deltoid na gefe fiye da ?irji na sama, yayin da layin barbell zai yi amfani da ?arin dam ?in deltoid na baya fiye da lat.
Yana da matukar muhimmanci a bunkasa dukkanin maki uku na wannan tsoka saboda idan daya daga cikinsu ya fadi a baya, zai zama sananne sosai.
A mafi yawancin lokuta, ?angarorin gefe da na baya suna bu?atar mafi yawan aiki saboda deltoid na baya yana da horo sosai a lokacin motsa jiki, kuma babu wanda ya tsallake ranar horon kirji.
Koyaya, horon ?irji baya horar da sauran maki biyu na deltoid daidai, wanda shine dalilin da ya sa yana da kyau a ha?a wasu ?arin motsa jiki wa?anda ke horar da ?igon ku na waje da na baya a lokaci guda.
Idan kuna son ha?aka duk maki uku na deltoids, kuna son mayar da hankali kan motsa jiki na kafada kamar wa?annan:
?Dumbbell gefen delt yana ?agawa
?Dumbbell na baya delt yana ?agawa
?Layukan barbell
?Layukan Dumbbell
?Aikin jarida
?Latsa benci
?Latsa benci
Takaitawa: Kafadu sun ?unshi maki a gaba, tarna?i da baya, yana da mahimmanci ku ha?a da motsa jiki wa?anda ke horar da duk maki uku a cikin shirin ku don daidaito, kamanni.
?
Rukunin tsoka #5: Kafafu
Babban ?angaren ?afafu sun ?unshi manyan ?ungiyoyin tsoka da yawa:
? quadriceps
? Ciwon hamma
? Gluten
Ko da yake ?an mara?i kuma wani sashe ne na ?afar ?afa ta fuskar tsarin jiki, an bayyana shi daban saboda hanyoyin horo daban-daban. Kowane ?ayan wa?annan ?ungiyoyin tsoka yana bu?atar samun horo mafi kyau tare da motsa jiki daban-daban.
Quads
quadriceps saitin manyan tsokoki hu?u ne a gaban ?afafunku:
? ?ar?ashin ?arna
? Ma?aukakin ?wayar cuta
? Matsakaicin matsakaici
? Matar dubura
?wayoyin quadriceps suna aiki tare don ?addamar da gwiwoyi da kuma juya kwatangwalo.
Don haka, motsa jiki na quadriceps yana kawo kwatangwalo daga matsayi mai tsawo zuwa matsayi mai laushi (lankwasawa da ha?in gwiwa) kuma ya kawo gwiwoyi daga matsayi mai mahimmanci zuwa matsayi mai tsawo (daidaita maha?in).
Lokacin da quadriceps suna ha?aka da kyau, suna samar da ainihin kafa.
Kamar yadda za ku gani, mafi kyawun motsa jiki na quad da za ku iya yi shine yawancin motsa jiki na haduwa kuma galibi sun ha?a da yin amfani da ma'auni kyauta.
Idan kuna son ha?aka quads ?in ku, kuna bu?atar mayar da hankali kan abubuwa kamar wa?annan:
?Barbell baya squat
?Barbell gaban squat
?Dumbbell kumburi
?Latsa kafa
?Bulgarian raba squat
Hamstrings
?un?arar hantsi rukuni ne na tsokoki uku a bayan ?afafunku:
? Semitendinosus
? Semimembranosus
? Biceps femoris
?un?arar ?afar ?afa suna aiki tare don mur?ushe gwiwoyi kamar yadda kuke yi tare da ?wan?wasa ?wan?wasa, da kuma tsawanta kwatangwalo a cikin motsa jiki kamar kullun hip da mutuwa.Hakanan an raba mata biceps zuwa "digegi" ko sassa biyu, kamar biceps a hannunka.Ba kamar biceps ba, duk da haka, hamstrings yakan zama ?aya daga cikin tsokoki da aka yi watsi da su a cikin ?ananan jiki.
Quads suna samun mafi yawan hankali saboda sun fi girma kuma sun fi shahara, wanda zai iya haifar da rashin daidaituwa na tsoka tsakanin gaba da baya na cinya wanda ba wai kawai ya dubi ba amma yana kara ha?arin rauni.
Yawancin mutane suna da ra'ayin da ba daidai ba cewa squats ba duk abin da ake bukata ba ne. Duk da yake squats sun ha?a da hamstrings, quads suna yin yawancin aikin. Wannan gaskiya ne musamman ga nau'in squats da kuke yawan gani a dakin motsa jiki.
Idan kuna son ha?aka ?wan?waran ku, kuna son mayar da hankali kan atisaye kamar wa?annan:
?Barbell matattu
?Sumo mutuwa
?Rumanin mutuwa
?Hamstring curl inji
?Barbell barka da safiya
?Glute-ham tashin inji
The Glutes
Tsokokin gluteus, ko "glutes," sun ?unshi tsokoki guda uku wa?anda ke samar da gindinku:
? Gluteus maximus
? Gluteus minimus
? Gluteus medius
Gluten suna taka muhimmiyar rawa wajen daidaita jikin ku a cikin wasanni iri-iri da kuma samar da ?arfi a cikin motsa jiki kamar matattu da squats.
Amma yanzu, idan kun horar da ?ananan jikin ku yadda ya kamata, ba dole ba ne ku yi ?arin aiki don glutes ?inku saboda zai yi aiki tare a cikin ?ananan motsa jiki.
Idan kuna son ha?aka glutes ?inku, kuna bu?atar mayar da hankali kan abubuwa kamar:
?Barbell matattu
?Sumo mutuwa
?Rumanin mutuwa
?Glute lifter/Glute Isolate
?Barbell Hip Press
?Barbell squats
Takaitawa: Babban ?angaren ?afar ya ?unshi quadriceps, hamstrings, da glutes, kuma za ku so ku ha?a da motsa jiki da ke aiki da wa?annan ?ungiyoyin tsoka a cikin aikin ku na yau da kullum don ha?aka ?arfin ?afa da girman.
?
Rukunin tsoka #6: Calvs
Maru?an sun ?unshi tsokoki masu ?arfi guda biyu:
? Ciwon ciki
? Soleus
Mara?i ya ?unshi gastrocnemius da tsokoki na tafin hannu, duka biyun wa?anda kuke bu?atar horarwa ta hanyar motsa jiki na mara?i a tsaye da zaune.
Babu bambance-bambancen motsa jiki na mara?i da yawa wa?anda za ku iya yi, amma ga wa?anda idan kuna son mayar da hankali kan:
? Na'ura mai tayar da mara?i tsaye
? Dan mara?i yana ?agawa
? Wurin zama injin tayar da mara?i
?Injin kiwan jaki
?Kiwon mara?i mai ?afa ?aya ?aya
Lokacin aikawa: Nuwamba-10-2022