"Sehlopha sa mesifa" se utloahala hantle-sehlopha sa mesifa se haufi le 'mele oa hau se etsang mehato e tšoanang.
Ha u ntse u ikoetlisa, lihlopha tse tšeletseng tse kholo tsa mesifa tseo u lokelang ho li ela hloko ke:
1. Sefuba
2. Morao
3. Libetsa
4. Mahetla
5. Maoto
6. Manamane
Ho arola mesifa ka likarolo tsa 'mele ho re thusa ho hlophisa hantle le ho rera mananeo a rona a koetliso.
Ka mohlala, haeba u batla ho matlafatsa 'mele oa hao o ka holimo, u lokela ho tsepamisa mohopolo haholoanyane lenaneong la boikoetliso ba' mele o feletseng kapa kemiso ea ho phahamisa boima ba 'mele.
Ho ikoetlisa ka makhetlo a mabeli kapa a mararo ka beke ke khetho e ntle, empa haeba u eketsa makhetlo a mangata, u tla potlakela ho feta esita le ho tsoa likotsi, kahoo koetliso e tloaelehileng ke mokhoa o motle.
Ka lehlakoreng le leng, batho ba bangata ba shebana haholo le mesifa ea motho ka mong joalo ka li-biceps.Empa ha e le hantle, boikoetliso bo bong le bo bong bo etsoa ke lihlopha tsa mesifa hammoho, kholo e leka-lekaneng ea matla a sehlopha sa mesifa le boholo e lokela ho ba moelelo oa koetliso.
Ho e-na le hoo, ka ho koetlisa lihlopha tse tšeletseng tse khōlō tsa mesifa tse boletsoeng ka holimo, 'mele o leka-lekaneng, o phetseng hantle le o monate o ka finyelloa.Ka ho koetlisa lihlopha tsena tse tšeletseng tse kholo tsa mesifa, lihlopha tse nyenyane tse amanang le mesifa li ka ntlafatsoa hantle.Leha ho le joalo, ho fumana mokhoa oa ho ba koetlisa lenaneong la hau la koetliso ha ho bonolo, u tlameha ho phunya nale le khoele ka sehlopha se seng le se seng sa mesifa ho boloka phaello e leka-lekaneng ea mesifa le matla ho qoba ho se leka-lekane ha mesifa kapa likotsi.
Sehlopha se seholo sa mesifa #1: Sefuba
Mosifa o moholo oa sefuba ke o moholo oa pectoralis, kapa "pec" e kholo.Mosebetsi o ka sehloohong ke ho thusa letsoho le ka holimo ho pholletsa le 'mele.Ho fapana le mesifa e meng e mengata, leha ho le joalo, likhoele tsa mesifa ea pectoral ha li tsamaellane kaofela ka nqa e le 'ngoe.
Pec e kholo e na le "lintlha" tse ngata, kapa libaka tseo likhoele tsa mesifa li khomarelang ho skeleton.
Ho na le ntlha ea sternocostal, e hokelang sternum le ribcage letsohong la hau le kaholimo, le ntlha ea clavicular, e hokelang lesapo la mokokotlo oa hau letsohong la hau le kaholimo.
Ke hobane’ng ha see e le sa bohlokoa?
Boikoetliso bo kenyelletsang ho sutumelletsa matsoho ka pel'a sefuba, joalo ka mochini oa khatiso o bataletseng le oa ho theoha, ho hatisa ntlha e kholoanyane ea sternocostal ea li-pecs.
Boikoetliso bo kenyelletsang ho tsamaisa matsoho holimo le ho tloha sefubeng, joalo ka mochini oa khatiso oa benche ea incline le reverse-grip, e totobatsa ntlha e nyane ea clavicular.
Kahoo, haeba u batla ho ba le sefuba se felletseng, se leka-lekaneng, se hlalositsoeng hantle, u batla ho tsepamisa maikutlo ho boikoetliso ba sefuba joalo ka:
•Mohatelli oa benche ea flat barbell
•Tlanya konopo ea "barbell bench".
•Mohatla oa benche o bataletseng oa dumbbell
•Tobetsa benche ea dumbbell
•Tobetsa benche ea Close-grip
•Reverse-grip bench tobetsa
•Dips
Kakaretso: Mosifa oa sefuba o entsoe ka likarolo tse peli, kapa "lintlha" - sternocostal le clavicular point, 'me u lokela ho sebelisa boikoetliso bo lebisang lintlha tse peli ho eketsa kholo ea mesifa.
Mesifa e mene e etsang karolo e kholo ea mokokotlo, le eo re batlang ho tsepamisa maikutlo ho eona, ke:
• Trapezius
Maraba a hau a hokahanya mokokotlo oa mokokotlo le mahetla a mahetla.
• Li-Rhomboids
Li-rhomboids li tsitsisa mahetla a mahetla ka ho li hokahanya le mokokotlo oa hau.
• Latissimus dorsi
Li-lats li hokela letsoho la hao le ka holimo mokokotlong oa hao ho etsa sebopeho se kang mapheo.
• Erector spinae
Li-erectors tsa mokokotlo li tsamaisana le mokokotlo oa hau 'me li etsa hantle seo u ka se lebellang - boloka mokokotlo oa hau o tsitsitse ebile o otlolohile.
Ho ba le mokokotlo o pharaletseng, o teteaneng, o hlalositsoeng ke e 'ngoe ea litsela tse molemohali tsa ho tlosa 'mele oa hau ho tloha ho o "hlomphehang" ho ea ho "o ikhethang."
Haeba ke sepheo sa hau, joale u batla ho tsepamisa maikutlo ho boikoetliso ba morao bo kang bona:
•Barbell deadlift
•Sumo deadlift
•Trap-bar deadlift
•Lat pulldown
•Mohala oa cable o lutseng
•Ho hulanya
•Chinup
•Mola oa li-dumbbell
•Mola oa tiiso
Kakaretso: Mokokotlo oa hau o entsoe ka mesifa e mene e meholo, 'me boikoetliso bo molemo ka ho fetisisa bakeng sa ho ba koetlisa kaofela bo kenyelletsa ho hula ka holimo le ka holimo, joalo ka barbell deadlift, lat pulldown, le dumbbell row.
Sehlopha sa mesifa #3: Lihlomo
Letsoho le entsoe haholo ka mesifa e mene:
• Biceps brachii
• Biceps brachialis
• Triceps
• Matsoho
Letsoho le entsoe ka li-biceps, triceps, mesifa ea forearm le mesifa e meng e seng mekae e menyenyane.U lokela ho kenyelletsa mosebetsi o tobileng ho li-biceps le triceps, empa hangata ha ho hlokahale hore u sebetse liphatla ka ho toba.
Kahoo, haeba u batla ho sebetsa le ho matlafatsa li-biceps tsa hau, li-triceps le matsoho a pele, u lokela ho tsepamisa maikutlo ho ikoetlisa ka letsoho joalo ka:
•Barbell curl
•Mokokotlo oa li-dumbbell
•EZ-bar curl
•Skull crusher
•Triceps pressdown (ka ropo kapa tšepe ea tšepe)
•Dips
•Tobetsa ka holimo ho Triceps (ka cable kapa dumbbell)
•Tobetsa benche ea Close-grip
•Chinups
•Pullups
Sehlopha sa mesifa #4: Mahetla
Mahetla a hau a entsoe ka mesifa e meraro e meholo e tsejoang e le deltoids.Lintlha tse tharo tsa deltoids ke:
• Sebaka se ka pele (ka pele)
• Ntlha ea morao (bohareng)
• Ntlha e ka morao (ka morao)
Li-deltoids li sebelisoa haholo ho tsitsisa lihlopha tsa mesifa haufi le mahetla, joalo ka li-pecs, lats le biceps.
The posterior deltoid e thusa li-lats le maraba hore li tlise matsoho ka morao ho uena, li-delts tse ka pele li thusa li-pecs ho tlisa matsoho pele, 'me li-delts tse ka ntle li thusa maraba, li-pecs le mesifa e meng e pota-potileng molala le ka morao holimo Phahamisa matsoho a hao ka thōko. .
Ka ho fetola angle ea mochine oa khatiso kapa ho hula, o ka fetola tekanyo eo deltoid e koetlisitsoeng ho eona e amanang le mesifa e meng.Ka mohlala, mochine oa khatiso o ka holimo o tla sebelisa bongata ba lateral deltoid bundle ho feta sefuba se ka holimo, athe mola oa barbell o tla sebelisa bongata ba mokokotlo oa morao ho feta lat pulldown.
Ho bohlokoa haholo ho nts'etsapele lintlha tsohle tse tharo tsa mesifa ena hobane haeba e 'ngoe ea tsona e oela ka morao, e tla bonahala haholo.
Ka kakaretso, li-delts tse ka morao le tse ka morao li hloka mosebetsi o mongata haholo hobane deltoid e ka pele e koetlisitsoe hantle nakong ea boikoetliso ba sefuba, 'me ha ho motho ea tlōlang letsatsi la koetliso ea sefuba.
Leha ho le joalo, koetliso ea sefuba ha e koetlise lintlha tse ling tse peli tsa deltoid ka ho lekaneng, ke ka lebaka leo ho leng molemo ho kenyelletsa boikoetliso bo eketsehileng bo koetlisang likarolo tsa hau tsa ka ntle le tse ka morao ka nako e le 'ngoe.
Haeba u batla ho nts'etsapele lintlha tsohle tse tharo tsa deltoids ea hau, u batla ho tsepamisa maikutlo ho ikoetlisa ka mahetla joalo ka:
•Dumbbell mahlakoreng a phahamisa
•Li-dumbbell tse ka morao lia phahama
•Barbell mela
•Li-dumbbell mela
•Khatiso ea sesole
•Tobetsa benche e bataletseng
•Eketsa benche ea khatiso
Kakaretso: Mahetla a entsoe ka lintlha tse ka pele, mahlakoreng le ka morao, ke habohlokoa hore u kenyelle boikoetliso bo koetlisang lintlha tsohle tse tharo lenaneong la hau bakeng sa ponahalo e leka-lekaneng, e lekanang.
Karolo e ka holimo ea maoto e entsoe ka lihlopha tse 'maloa tse kholo tsa mesifa:
• The quadriceps
• Litšitiso tsa hamstrings
• Ho lla
Le hoja namane e boetse e le karolo ea leoto ho latela sebōpeho sa 'mele, e hlalosoa ka thoko ka lebaka la mekhoa e fapaneng ea koetliso.E 'ngoe le e 'ngoe ea lihlopha tsena tsa mesifa e hloka ho koetlisoa ka ho fetisisa ka boikoetliso bo fapaneng.
Li-quads
Li-quadriceps ke sehlopha sa mesifa e mene e meholo ka pele ho maoto a hau:
• The vastus lateralis
• The vastus medialis
• The vastus intermedius
• Rectus femoris
Li-quadriceps li sebetsa 'moho ho atolosa mangole le ho kopanya letheka.
Ka hona, boikoetliso ba quadriceps bo tlisa letheka ho tloha boemong bo atolositsoeng ho ea boemong bo tsitsitseng (ho koba manonyeletso) le ho tlisa mangole ho tloha boemong bo tsitsitseng ho ea boemong bo atolositsoeng (ho otlolla manonyeletso).
Ha li-quadriceps li entsoe hantle, li theha motheo oa leoto.
Joalo ka ha u tla bona, boikoetliso bo botle ka ho fetisisa ba quad boo u ka bo etsang hangata ke boikoetliso ba combo mme hangata bo kenyelletsa ho sebelisa litekanyo tsa mahala.
Haeba u batla ho eketsa li-quads tsa hau, u lokela ho tsepamisa maikutlo linthong tse kang tsena:
•Barbell back squat
•Barbell pele ho squat
•Dumbbell lunge
•Tobetsa ka leoto
•Sebulgaria se arohaneng squat
Li-Hamstrings
Li-hamstrings ke sehlopha sa mesifa e meraro ka morao ea maoto a hau:
• Semitendinosus
• Semimembranosus
• Biceps femoris
Li-hamstrings li sebetsa 'moho ho kobeha mangole joalo ka ha u etsa ka li-curls tsa hamstring, le ho atolosa letheka ka boikoetliso bo kang ba letheka le ho phahamisa letsoho.Biceps femoris le eona e arotsoe ka "matheba" kapa likarolo tse peli, joalo ka li-biceps letsohong la hau.Ho fapana le li-biceps, leha ho le joalo, hamstrings e atisa ho ba e 'ngoe ea mesifa e hlokomolohuoang ka ho fetisisa' meleng o ka tlaase.
Li-quads li fumana tlhokomelo e ngata hobane li kholoanyane ebile li hlahella, tse ka bakang ho se lekane ha mesifa pakeng tsa ka pele le ka morao ea serope e sa bonahaleng e makatsa empa e eketsa kotsi ea kotsi.
Batho ba bangata ba na le maikutlo a fosahetseng a hore li-squats ha se tsona tsohle tse hlokang hamstrings.Le hoja li-squats li kenyelletsa hamstrings, li-quads li etsa boholo ba mosebetsi.Sena ke 'nete haholo-holo bakeng sa mofuta oa li-squats tseo hangata u li bonang sebakeng sa boikoetliso.
Haeba u batla ho holisa hamstrings haholo, u batla ho tsepamisa maikutlo ho boikoetliso bo kang bona:
•Barbell deadlift
•Sumo deadlift
•Romanian deadlift
•Hamstring curl mochini
•Barbell dumelang
•Mochine o phahamisang glute-ham
Li-Glutes
Mesifa ea gluteus, kapa "glutes," e na le mesifa e meraro e etsang butt ea hau:
• The gluteus maximus
• The gluteus minimus
• The gluteus medius
Li-glutes li bapala karolo ea bohlokoa ho tsitsisa 'mele oa hau lipapaling tse fapaneng le ho hlahisa matla a boikoetliso bo kang li- deadlift le squats.
Empa joale, haeba u koetlisa 'mele oa hau o ka tlase hantle, ha ho hlokahale hore u etse mosebetsi o eketsehileng bakeng sa li-glutes tsa hau hobane li tla sebetsa hammoho ho ikoetlisa' meleng o ka tlaase.
Haeba u batla ho eketsa glutes ea hau, u lokela ho tsepamisa maikutlo linthong tse kang:
•Barbell deadlift
•Sumo deadlift
•Romanian deadlift
•Motho ea phahamisang Glute / Glute Isolate
•Tobetsa Hip ea Barbell
•Li-squats tsa Barbell
Kakaretso: Karolo e ka holimo ea leoto e entsoe ka quadriceps, hamstrings, le glutes, 'me u tla batla ho kenyelletsa boikoetliso bo sebetsang lihlopha tsena tsa mesifa ka mokhoa oa hau ho eketsa matla le boholo ba leoto.
Sehlopha sa mesifa #6: Manamane
Manamane a entsoe ka mesifa e 'meli e matla:
• Gastrocnemius
• The soleus
Namane e entsoe ka mesifa ea gastrocnemius le soleus, eo ka bobeli u hlokang ho e koetlisa ka boikoetliso ba namane e emeng le e lutseng.
Ha ho na mefuta e mengata ea bohlokoa ea boikoetliso ba namane eo u ka e etsang, empa ke tsena haeba u batla ho tsepamisa maikutlo ho tsona:
• Mochini o emeng oa ho phahamisa namane
• Phahamisa namane e emeng
• Mochini oa ho phahamisa namane o lutseng
•Mochini oa ho phahamisa namane ea esele
•Ho phahamisa namane ea leoto le le leng
Nako ea poso: Nov-10-2022