Nzira yekuita sei mutsara wetambo wakamira?

Kana tikagara tichidzidzisa musana wedu kuita dumbbell rows, ingave nguva yekuyedza maekisesaizi matsva. Mutsara wetambo wakamira unogona kuedza kusimba kwemuviri wepamusoro uye dumbu.

Kufanana nedzimwe mutsauko wekukwasva, mutsara wetambo wakamira unoshanda mhasuru zhinji kumashure kwako, kusanganisira yako latissimus dorsi, rear deltoids, trapezius, uye rhomboids. Asi mutsauko chaiwo kune mamwe marudzi ekukwasva idambudziko raanopa kumusimboti nemuviri wepasi. Aya mamhasuru anozonyanya kushanda muchiitwa kutibatsira kuchengetedza chinzvimbo.

Zvakare, michina yetambo inouya neakawanda anobatisa (tambo, bhaa yakatwasuka, mubato mumwe chete, V-bar, nezvimwewo). Izvi zvinoreva kuti isu tine dzakawanda dzakasiyana sarudzo dzekubata, imwe neimwe ichidenha maoko nemaoko munzira itsva, dzinosimbisa tsandanyama.

Nhanho nhanho

1. Tichachengetedza tambo yekubata kune tambo. Zvadaro, tichabata tambo nemaoko maviri uye todzokera shure kusvikira maoko atambanudzwa pamberi pemuviri, pane chifuva chakareba.
2. Tichaparadzanisa tsoka kusvika pahupamhi hwemapfudzi uye tichakotama zvishoma mabvi.
3. Tichawedzera zvibato patinenge tichikwevera tambo kudumbu, pasi pechipfuva, tichiunza mapepa emafudzi pamwe chete. Zvinokurudzirwa kuchengeta magokora pedyo nemativi.
4. Tichambomira zvishoma tozorega maoko achitambanuka zvakare.

Iyo tambo yekushongedza inoratidzwa muvhidhiyo ndeimwe yezvakajairika sarudzo. Kubatsira kukuru kwekushandisa tambo grip ndeyekuti inomutsa mhasuru dzako dzechanza uye dzepamberi kusvika pamwero mukuru kupfuura zvimwe zvinhu, zvichiita kuti ive nzira yakanaka yekupikisa simba rako rekubata.

Cable michina haisi nani pane dumbbells; ivo vanongopa kwakasiyana kunonetsa kukurudzira kune tsandanyama. Madumbbells anochengetedza simba rinogara riri pamisungo muchikamu chega chega chekurovedza muviri, nepo pulleys inotibvumira kushanda mumakona akawanda.

Kubatsirwa

Rudzi urwu rwekukwasva rune zvakawanda zvinovaka muviri uye kuita kwemitambo. Nokudaro, zvinokurudzirwa kuisanganisira mumuitiro wevhiki nevhiki wekudzidzisa.

kunatsiridza chimiro

Vazhinji vedu taigona kushandisa imwe yekuwedzera posture rubatsiro. Kugara kwenguva yakareba, sezvatinoita vazhinji vedu, zvinogona kukonzera kuti chifuva uye mberi kwemapfudzi zvirere mberi, zvichiisa mhasuru dzekumusoro kumashure munzvimbo yakarebesa.

Kukwasva kunobatsira kubvisa izvi nekupfupisa tsandanyama dziri kumusoro nekurebesa tsandanyama dziri pamberi pemuviri. Chaizvoizvo, inokwevera mapendekete ako kumashure uye mune imwe nzvimbo isina kwayakarerekera nekufamba kwenguva. Uye, zvine musoro, iwe unowana chimiro chiri nani.

Inochinja-chinja

Cable machines mune zvakawanda zvakasiyana-siyana zvekudzidzisa midziyo. Navo, tinogona kushandura kureba kwekutanga kwechero kurovedza muviri uye kushandisa zvakasiyana-siyana zvekushandisa, kusanganisira tambo, V-mubato, bhaa yakatwasuka, uye mubato mumwe chete. Zvichienderana nehurefu hwekutanga uye chishongedzo chatinosarudza, isu tinogona nyore kugadzirisa chiitiko ichi kuti tiise pamberi pemhasuru dzakasiyana kumashure nemaoko.

• kubata nhete: Izvo zvinowanzo shandiswa zvakanamirwa kune yekumira tambo mutsara ndeye kaviri D mubato uye tambo, zvese izvo zvinopa padhuze kubata. Zvose zvinosanganisira kubata kwepedyo kunozobatsira kukudziridza mhasuru dzakakura kumashure kwako.
• Wide Grip:Kuti tiwedzere kuparadzanisa maoko, isu tinoshandisa bhaa yakatwasuka kana pasi pasi bhaa. Kana tikadaro, tichaisa zvakanyanya kukoshesa misumbu yekumusoro kumashure (rhomboids uye trapezius) uye misumbu yemaoko.
• Normal grip:Mitsara mizhinji yakamira inoshandisa isina kwayakarerekera kana pronated grip (overhand grip). Asi, kusungirirwa (pasi pemaoko, maoko kumusoro) kuchashanda brachioradialis kunze kwemaoko.

Balance mafambiro

Zvakajairika kuti vanhu varegeredze maekisesaizi ekumashure vachifarira maekisesaizi anonanga pachipfuva nemapendekete. Izvi zvinogona kuita kuti tsandanyama dziri pamberi pemapfudzi dziwedzere kukura, zvichikonzera kuderera kwemberi kubva pakusagadzikana. Inogonawo kukonzera marwadzo kumashure uye pamafudzi.

Kuita mutsara wetambo wakamira kunogona kubatsira kuenzanisa kushanda kwepamusoro-soro, iyo inongosimudza kushanda mukati nekunze kwejimu.

Inodzivirira kuzasi kumashure

Sezvo isu tisingafanirwe kukotama kuti tiite chiitwa ichi, zviri nyore kuzasi kumashure kupfuura mamwe akawanda akasiyana ekukwasva. Tinogona kuedza chiitwa ichi kana tikaona mamwe mamutsauko akakombama asina kugadzikana.

Zvisinei, kuva nedumbu risina simba kana kusatora chimiro chakanaka kunogona kuita kuti zvive nyore kukuvadza nzvimbo iyi. Kana isu tiine chero tsandanyama kusaenzana, iyo yakaderera musana inotakura yakawanda yekushushikana.

Rovedza tsandanyama dzakawanda panguva imwe chete

Mutsara wetambo wakamira wakananga kumashure deltoids, misungo, rhomboids, biceps, forearms, core, uye kunyange makumbo kusvika padanho.

Saka kana tichingova nenguva pfupi yekushanda mhasuru dzakawanda sezvatinokwanisa, chiitiko ichi isarudzo yakanaka. Compound exercises zvakare inokurudzirwa kudzivirira kusaenzana kwemhasuru kana kusaenzana kukura.

Matipi

Pane mamwe kurudziro yatinofanira kufunga nezvayo kana tichiita kukwasva netambo yakamira.

kupatsanurana

Zvinokurudzirwa kuti vanotanga kuita mutsara wakamira munzvimbo yakakamukana: tsoka imwe pamberi peimwe, tsoka hip-upamhi zvakaparadzana.

Kupatsanurana kunopa kugadzikana pane kumira netsoka dzako dzakafanana (neutral stance), izvo zvinogona kukubatsira kuti utarise zvirinani pamamhasuru aunoda kushanda (lats uye upper back muscles). Kana uchinge wagona kupatsanurwa kumira kwakamira mutsara, iwe unozokwanisa kuenda mune isina kwayakarerekera sezvo ichashanda yako yepakati tsandanyama.

makumbo akakotama

Kukwasva nefomu yakasimba, yakagadzikana, chengeta chiuno chako nemabvi akakotama zvishoma nguva dzose. Izvi zvichatibatsira kuramba zvirinani kudhonzwa kwemuchina wepulley.

Iwe zvakare unovaka simba uye kugadzikana mune yako quads, hamstrings, uye glutes, kunyangwe kusvika padiki. Nekudaro, iyi pose inobvisa kushushikana muzasi kumashure.

Mafudzi pasi uye kumashure

Nemitsara, zviri nani kudhonza zvakanyanya pamusoro wako wepamusoro nemapfudzi. Asi hazvirevi kuti tinofanira kushinyira. Kusimudza mapendekete kunotora kusimbiswa kubva kune lats uye kunoisa pamisungo yepamusoro.

Tinofanira kuisa pfungwa pakuchengeta mapendekete edu kumashure uye pasi sezvatinokwasva. Kana tisingakwanise, uye mapendekete akatanga kusimuka pedyo nenzeve, tingave tiri kuedza kukwasva zvinorema.

flat back

Zvakakosha kuchengetedza musana usina kwawakarerekera kubva kumusoro kusvika kutsoka. Kubvumira kumashure kutenderera kana arch hakungodzikisi kushanda kwechiitwa, asiwo kunoisa kushushikana pamusoro pemusana. Tinofanira kusimbisa dumbu uye kuramba takati twasu panguva yese yekurovedza muviri.

Kana tikaona butt yedu ichitanga kunamira kumashure kwedu kana arch yekuzasi kwedu, isu tinopinza muswe wedu mukati. Ipapo isu tichasimbisa iyo core kuti irambe iripo.

Kusiyana

Kana mutsara wetambo uri nyore kwatiri kuti tiite, pane zvimwe zvakasiyana zvinoita kuti zviome.

Kukwasva netambo unilateral

Unilateral (rimwe divi) kudzidziswa kunopa akasiyana mabhenefiti. Kunyanya, inobatsira kuvaka simba zvakaenzana pamativi ese, sezvo iro rinotonga risingagone kubatsira kufambisa huremu. Izvi zvinogona kubatsira kuenzanisa kusaenzana kwemhasuru. Kunyange zvazvo kusaenzana kwemhasuru kwakajairika uye hapana chekufunganya pamusoro kana isina kunyanyisa, asi kusaenzana kwakakosha kunogona kufanotaura kukuvara.

1. Tichange tichichengetedza iyo imwe chete yekubata kubata kune tambo. Zvadaro, isu tichabata mubato neruoko rumwe (chanza mukati) todzokera kumashure kusvikira ruoko rwatambanudzwa pamberi pemuviri, pahurefu hwechipfuva.
2. Tichaparadzanisa tsoka kusvika pahupamhi hwemapfudzi uye tichakotama zvishoma mabvi.
3. Tichachengeta mahudyu ari pakona chaipo kumushini wetambo apo isu tichidhonza gokora takananga kuhudyu. Tichasvina bendekete topedza negokora rakanongedza kumashure.
4. Tichambomira zvishoma tozorega ruoko ruchitambanuka zvakare.

Yakamira Yakadzika Cable Row

Iyi mutsauko inoisa zvakanyanya kusimbisa kune fan-shaped lat tsandanyama inoumba chikamu chikuru chemusana.

1. Tichachengetedza kubata uye kugadzirisa urefu hwetambo kusvika kune yakaderera. Zvadaro, tichabata nemaoko maviri (michindwe mukati) uye tichadzokera shure kusvikira maoko awedzerwa.
2. Tichaparadzanisa tsoka kusvika pahupamhi hwemapfudzi uye tichakotama zvishoma mabvi.
3. Tichadhonza magokora takananga kumahudyu tobatana mapendekete. Tichamira kana magokora asvika kuseri kwepakati.
4. Tichambomira zvishoma tozorega maoko achitambanuka zvakare.

Akagara Cable Row

Kuita mutsara wakagara zvinoreva kuti makumbo haachafaniri kushanda kutitsigira. Iwe haugone kuwana yakawandisa yepakati kubatikana, asi iwe unozokwanisa kutarisa zvirinani pamhasuru dzako dzekumusana, bhenefiti yakakosha kana kuvaka simba kana saizi chiri chinangwa chako.

1. Tichachengetedza chigadziro chatinosarudza kune tambo uye kugadzirisa urefu hwetambo kusvika kune yakaderera.
2. Tichagara pasi tobata bata nemaoko maviri.
3. Tichatsvedza kumashure kusvikira maoko anyatsotambanudzwa. Tichabvumira makumbo kuti awedzere zvakare, kana kuti tichakotama mabvi uye toisa tsoka dzose dziri pasi pasi.
4. Kugara takati twasu, tinokweva magokora takananga muhudyu uye isu tichabatana mapendekete. Tichamira kana magokora angosvika kuseri kwepakati.
5. Tichambomira zvishoma tozorega maoko achitambanuka zvakare.

Dzimwe nzira

Kana tisina muchina wetambo nekuti tirikuitira kumba kana kunzvimbo yekurovedzera muviri isina mudziyo uyu, tichatevedzera tambo yakamira nekukanda bhendi rekudzivirira kutenderedza njanji yakasimba kana kuichengetedza. kuchibatiso chegonhi. Kana, isu tichaedza imwe shanduko yekukwasva, senge dumbbell kana TRX mutsara.

Inotsigirwa Unilateral Dumbbell Row

Kushandisa bhenji kana chigaro chekutsigira kunogona kukubatsira kusimudza huremu hwakawanda, zvichiita kuti ive kurovedza kukuru kwekuvaka simba. Uye nepo bhenji richibvisa mamwe echiyero uye kugadzikana matambudziko atingava nawo nekumira maekisesaizi, mhasuru dzako dzepakati dzinofanira kushanda nesimba kuchengetedza musana wako usina kwawakarerekera.

1. Tichatarisana nebhenji kana chigaro takabata dumbbell neruoko rworuboshwe pasi parutivi.
2. Kuchengeta musana wedu wakatsetseka, tichaenda mberi netsoka yedu yekurudyi toisa chanza cheruoko rwerudyi pabhenji kana chigaro.
3. Tichabvumira ibvi rekuruboshwe kukotama zvishoma uye ruoko rweruboshwe rwurembera pasi, muchindwe mukati.
4. Tichakwevera huremu kune ribcage negokora takananga kuhudyu, tichisvina bendekete repamusoro pekufamba.
5. Tichadzikisa uremu nekutonga kusvikira ruoko rwanyatsotambanudzwa. Tichadzokorora uye shandura mativi.

Kana tichida kuwedzera kutsigirwa kwemashure, tinogona kupfugama pachigaro kuitira kuti ibvi rive rakananga pasi pehudyu uye ruoko runotsigira rwakananga pasi pefudzi.

Dumbbell Chest Rest Row

Izvi zvakasiyana-siyana zvemutsara zvinobvisa zvachose makumbo uye nheyo kubva pakuenzanisa, saka tinogona kunyatsotarisa pakudhonza nemusana uye biceps.

1. Tichaisa 45-dhigirii inogadziriswa incline bhenji uye peya yemadumbbells pazasi payo.
2. Tichavata takatarisana nebhenji, kuitira kuti musoro ubvise chikamu chepamusoro. Makumbo anofanira kuwedzerwa uye tsoka dzakasimwa pasi.
3. Tichabata dumbbell muruoko rumwe norumwe ndokurega maoko achirembera pasi, nemichindwe yakatarisana.
4. Tichatanga kufamba nekudzosa magokora kumashure nekubatanidza mapendekete. Tichamira kana magokora asvika chete kupfuura midline yavo.
5. Tichamira zvishoma uye tozodzikisa zvishoma nezvishoma dumbbells kudzokera kunzvimbo yekutanga nekutonga.

Yakamira Resistance Band Row

Kana isu tisingakwanise kuwana muchina wetambo, isu tinogona kushanda akawanda emhasuru dzinoshandiswa mumutsara wetambo wakamira nebhendi rekudzivirira. Zvisinei, pane zvimwe zvipingamupinyi pakushandisa mabhendi ekukwasva mafambiro. Patinoshandisa bhendi, kushorwa kunowedzera sezvaunofambira mberi kuburikidza nekusimudza. Izvi zvakanakira kuita kurovedza muviri senge squat kana kumusoro kwemuviri kunetsa zvakanyanya, nekuti mhasuru dzako dzakasimba pamusoro pekufamba.

Asi paunokwasva, zvinopesana ndezvechokwadi: huremu hunova "hunorema" paunosvika pamusoro pekufamba nekuti mamhasuru ari munzvimbo isina kusimba. Izvi zvinogona kutungamira mukubiridzira pamitsara yakasungwa uye kuguma nekufamba kwechoppy.

1. Tichaputira bhandi rekudzivirira kutenderedza chinhu chakasimba, senge stair railing kana post frame.
2. Tichabata bhandi nemaoko maviri todzokera kumashure kusvikira maoko atambanudzwa pamberi pemuviri, anenge pakukwirira kwechipfuva.
3. Tichaparadzanisa tsoka kusvika pahupamhi hwemapfudzi uye tichakotama zvishoma mabvi.
4. Tichadhonza bhandi takananga pakati pepakati, pazasi pechipfuva, tichiunza mapendekete pamwe chete. Uye isu tichachengeta magokora edu padyo nemativi edu.
5. Tichambomira zvishoma tozorega maoko achitambanuka zvakare.