Kurovedza nokuda quadriceps

Zviri shamisa kuona mutambi pamahombekombe pamwe zvakanaka kunyatsobudirira mutumbi kuvimba, makumbo muviri underdeveloped. Iri dambudziko rinonyanya beginners, uyo, ichitsvaka makuru mavhoriyamu kwezvombo, chipfuva uye musana, kudzivisa kurovedza nokuda makumbo. Vakawanda havadi kukudziridza gumbo tsandanyama nokuda kunzwisisa yechiitwa, anokonzera kusagadzikana uye kugara kurwadziwa pashure Workout. Uye vamwe vanhu vanofunga kuti nguva yakawandisa gumbo tsandanyama ari muviri, yakaitirwa pasina, nokuti yakareba nguva hapana mhinduro. Kufunga kuti zvinokosha tsandanyama makumbo, uye sei kuvaka quadriceps hudyu kusada kuita zviitwa pamwe mukuru mabasa ane mutambi hazvina simuka.

Chete mhasuro mumwe

Quadriceps, uye nesayenzi - quadriceps femoris, unonyanya simba mumuviri womunhu. Sezvinoratidzwa nezita racho, inoitwa misoro mina: zvakananga, mukati, wokunze uye pakati. Ngaarege kunotiyeuchidza kuti vari iri rorudyi kubva mumwe, wekuita zvose vakuru pazasi yehudyu imwe zvakafanana mudzira.

muchiitwa All nokuti quadriceps vari kuderedzwa kune yakadzikama kukura misoro mina, ichi chinoita kuti tigumise kuti kubviswa kunzwisisa asingachadiwi muviri kwete chete Anotadzira runako gumbo tsandanyama, asiwo nokuda kwokushayiwa kukura misoro mumwe kana kupfuura zvingakonzera kukuvara kana kushanda inorema masimbi. Kuva quadriceps, havagoni kukanganwa pamusoro mumwe gumbo tsandanyama dzakadai hamstrings uye mhuru. Sezvingatarisirwa, vanofanira pumped zvakaenzana.

Antagonist tsandanyama

Biceps uye quadriceps pechidya muri mhandu, kureva, vane akatarisana mabasa. Biceps kumhanya sezvo flexor gumbo panguva ibvi muhudyu uye quadriceps - extensor. Vachishanda mhandu imwe dzidzo chapera, Asava mutendi mutsva mutambi anogamuchira somugumisiro zvikuru kusanzwa uye zvinotyisa kurwadziwa makumbo, nokuda izvo chido kukudziridza gumbo tsandanyama nokupera. Hatisi kutaura pamusoro zvinofanira kunze zvachose kukura kudzidzisa makumbo biceps kana quadriceps. vakwikwidzi zhinji nyanzvi dziri yakarumbidza kushandisa zano "80 + 20" kuburikidza maekisesaizi.

1. Mune imwe dzidzo muviri 80% iri kuna quads, uye 20% tiri hamstrings - mumwe, kunonyanyisa muviri maviri.
2. In chechipiri gumbo Workout nekusiyana, 80% kuitwa rakapiwa hamstrings, apo 20% ndiyo nokuda quadriceps.

Saka, kurwadziwa inotevera mazuva mashoma pashure Workout achava shoma zvikuru.

Kwakakodzera kwoushamwari-up achabvisa zvinokuvadza

Zvinosuwisa mu gyms zhinji hapana zvakakodzera kudzora mufambiro hurukuro kuti beginners vakachengeteka. Nokuda kwaizvozvi, gore rimwe nerimwe mazana mano Vamhanyi kuwana kwazvo sprains uye tsandanyama uye vadyi kukuvara pamakumbo ake. Yemaminitsi mashanu mupurogiramu yedzidzo chero murairidzi kuitisa ushamwari-pamberi nokudzidziswa angadai akaponesa vatambi vechidiki vakawanda pakukuvara. Kana kudzidzisa mutumbi zvakakwana kuita yakaoma yemaminitsi mashanu kwoushamwari-up Anoita ake maoko uye anoshandura muviri, nokuti quadriceps vanoda zvakasiyana zvachose maekisesaizi.

1. In pamberi wekusimbisa muviri zvakakwana kuti yemaminitsi mashanu jog kuti anodziya tsandanyama ari makumbo zvakanaka.
2. Mhanya anogona kutsiviwa nokusvetukira netambo uye vakasununguka squats.
3. Well akasimbisa kufamba vakapoteredza mukamuri chete faira.

Basic muviri kuti kukura quadriceps

Kunounza siyana kurovedza nokuda quadriceps. Chakashandisa pamwe dumbbells, barbells uye anokosha simulators.

1. The chikuru squat ane barbell pamafudzi ako. Inobudirira zvikuru muviri nokuda quadriceps. Takapfeka imwe trapeze kamwechete uye muise dzenyu patsoka fudzi upamhi kunze, unofanira kugara. Kunyanya squats zviri kudzora shure - inofanira kuva pamiviri. Magaro vanofanira kutora musana kuzvidzora uye kuti urege kuenda mhiri mabvi masokisi nzvimbo. Panguva yakadereresa pfungwa squat magaro vanofanira zvaivapowo pasi.
2. Squat ane barbell pachipfuva chake. Ichi muviri kunonyanyisa mutoro pamusoro quadriceps uye anobvumira kutanga matanho kudzora nzvimbo shure, kwete kurega wake Sgorbati.
3. Gumbo Extension ari Simulator nokugara. Vanofanira kuitwa pakutanga makumbo ane Workout, sezvo ivo vari vakanaka chaizvo kudziya kukwira tsandanyama ari makumbo.
4. Avete gumbo wokudhinda ari Simulator. Chiitwa ichi inogona kutsiviwa aine barbell squat vaya vane zvinetso musana kana havagoni kudzidza squat zvakanaka.

yechipiri muviri

Sezvineiwo, zviri vaidavira kuti mberi lunges pamwe dumbbells zvinofanira chete kuitwa vasikana vanoda kuwedzera Parizvino magaro. Izvi muviri pamwe kukwana amplitude achideredza ibvi pasi uye tilting muviri duku mberi zvinobudirira kwazvo anovandudza quadriceps yehudyu pavasikana uye vakomana. Nekuisa pachiitwa ichi munzvimbo imwe gumbo Workout, vaviri mwedzi okudzidziswa zvakasimba, unogona kuzadzisa akanaka ruyamuro quadriceps.

Well nekusimba mukati Hack squat Simulator. Shoma mutoro pamusoro rezasi musana anogona kuzadzisa migumisiro yakanaka kukura quadriceps. Kusiyana barbell squat uye gumbo wokudhinda avete Simulator ichi zviri nyore chaizvo kuti kushandura Pfungwa tsoka, kuchinja mutoro pamusoro siyana pamisoro quadriceps.

A nzira kuita

Exercises pamusoro quadriceps pahudyu zvinoda chaizvo unongotaura unyanzvi. Chokutanga zvose isu hatigoni zvachose ruramisa makumbo ari ibvi, zvimwe kudzivisa kukuvara kunyange kana zvichishanda yakaderera uremu. About jerks panguva yechiitwa, zvakare, tinofanira kukanganwa. Zvakakomba? Zvakakodzera kuderedza uremu. Panguva yechiitwa zvakakodzera kufema zvakanaka. Fema - flexion, exhale - iri kuwedzera.

Quadriceps pechidya - mhasuru guru chaizvo kuti ari mubishi rokukwidza chinokosha kwakabatsira BP, kupomba vhoriyamu ropa hombe pamuviri, izvo zvingaita kuti kuwedzera kwemwoyo. Naizvozvo, pakati rinovira kutora kumbozorora anenge maviri maminitsi kudzorera kumanikidzwa. Kana ukaona dzungu pashure muviri, zororo inofanira kuwedzerwa. Panguva Workout, iva nechokwadi kuzodiridza kuparadzwa, zvimwe banal kupera mvura mumuviri kuchaita kuti kuderera simba.