Munyika yekudzidziswa iwe uchaona kuti kune isingaperi nhamba yemhando dzemaekisesaizi, ane akasiyana maapplication, zvichienderana nechinangwa chatinoda kuzadzisa. Multi-joint exercises ndidzo dzatinogara tichiita muzuva redu, pamwe nemumitambo mizhinji. Ndiwo akanyanya hunhu uye anoshanda mafambiro ekushanda nesimba, pasina kuregeredza kufamba. Mukuwedzera, ivo vanomira zvakanyanya pakupisa nhamba huru yemakori.
Ese maekisesaizi anogona kuverengerwa neakasiyana hunhu, senge maererano ne contraction type kuti inobereka mumhasuru, maererano ne kinetic chain, zvichienderana nendege kwavanenge vachiitwa, marudzi ezviito (flexion, extension ...) nezvimwewo. Kuti unzwisise musiyano, maekisesaizi monoarticular ndeaya ayo basa rakaparadzaniswa kune rimwe mubatanidzwa (biceps curl, quadriceps extensions, etc.) Kune rumwe rutivi, maekisesaizi. yakawanda-yakabatana dzinosanganisira majoini akasiyana-siyana kuti aite kufamba (kudhonza-ups, squats, deadlifts, nezvimwewo).
Ndezvipi zvakanakira rudzi urwu rwekurovedza muviri?
Multi-joint exercises ndidzo dzatinoita zvakanyanya muzuva redu nemazuva. Somuenzaniso, patinonhonga chinhu kubva pasi, taitofanira kuita squat kuti tikotame. Izvi zvaizoita kuti muviri wedu wepakati uye wepasi usimudze chinhu, pasina kutora maitiro akaipa nekuchidhonza kubva kumusoro.
Kana iwe uchifunga nezvazvo, kudzidziswa kwako kunofanirwa kunangana nekuvandudza mabasa ako ezuva nezuva, kupfuura kuvandudza muviri wako. Multi-joint maekisesaizi anogona kuvandudza kufamba uye anoshanda zvakanyanya kubva pakudzidziswa kwesimba uye calorie inopisa nzvimbo yekuona. Mapoka akawanda emhasuru akabatanidzwa, kurova kwemoyo wako kunowedzera uye kuwedzera macalorie auchapisa.
Ndeapi akanakisa multi-joint maekisesaizi?
Sezvatakambotaura, ma-multi-joint exercises anofanirwa kusanganisira mapoka akati wandei emhasuru panguva imwe chete. Iwo akanakisa aunga sanganisira mune yekudzidzira maitiro ndeaya:
- Yakatongwa
- Barbell Front Squat
- kettlebell swing
- Barbell kufa
- Matanho
- Mutsara weBarbell
- Hip Thrust nebha
- Push-ups
- bhokisi rinosvetuka
- Mushonga Bhora Rinorova
- Burpees
Zvizhinji zvezviitwa izvi zvinogona kuitwa nehuremu hwako pachako kana nemutoro uri pakati nepakati kuti uwedzere kusimba. Iwe uchave iwe unorwira mutoro wakakura, kukurumidza kukurumidza kana kuderera kukuru. Iwe unogona kugadzira maworkout akasiyana, uchingochinja chirongwa uye zvinhu. Semuenzaniso, kettlebell swing inogona kuitwa zvakanyanya nekubatanidza bhandi rekudzivirira kuhudyu yako.
Chengetedza zvikuru unyanzvi
Maekisesaizi anosanganisira akati wandei majoini anoda nzira yakakwana kudzivirira kukuvara. Kushandisa kettlebells kana mbariro kunogona kuunza marwadzo kana iwe ukadarika uremu kana kuita maitiro asina kunaka ekufamba. Kana iwe uchida kufambisa zvinorema zvinorema, iwe unofanirwa kugadzira chirongwa chakanaka chine zvikamu zvakasiyana zvinoita kuti ufambire mberi zvishoma nezvishoma.