ʻO ka "hui puʻupuʻu" ʻo ia ke ʻano o kona ʻano - he pūʻulu ʻiʻo kokoke i kou kino e hana i nā ʻano like.
Ke hoʻomaʻamaʻa ʻoe, ʻo nā pūʻulu ʻiʻo nui ʻeono āu e hoʻolohe ai:
1. Ka umauma
2. Ke kua
3. Nā lima
4. Nā poʻohiwi
5. Nā wāwae
6. Na keiki bipi
ʻO ka hoʻokaʻawale ʻana i nā ʻiʻo e ka ʻāpana kino e kōkua iā mākou e hoʻonohonoho maikaʻi a hoʻolālā i kā mākou papahana aʻo.
No ka laʻana, inā makemake ʻoe e hoʻoikaika i kou kino kiʻekiʻe, pono ʻoe e noʻonoʻo hou aku i kahi papahana hoʻoikaika kino piha a i ʻole kahi hana hāpai kaumaha.
ʻO ka hoʻomaʻamaʻa ʻana i ʻelua a ʻekolu paha manawa o ka pule he koho maikaʻi, akā inā hoʻonui ʻoe i ka pinepine, e wikiwiki ʻoe i ka overtrain a ʻeha paha, no laila he maʻamau maikaʻi ka hoʻomaʻamaʻa maʻamau.
Ma ka ʻaoʻao ʻē aʻe, nui ka poʻe e nānā nui i nā ʻiʻo pilikino e like me ka biceps.Akā ʻo ka ʻoiaʻiʻo, ua hana ʻia kēlā me kēia hoʻoikaika kino e nā hui puʻupuʻu, ʻo ka ulu kaulike o ka ikaika a me ka nui o ka puʻupuʻu muscle ke ʻano o ke aʻo ʻana.
Akā, ma ka hoʻomaʻamaʻa ʻana i nā pūʻulu ʻiʻo nui ʻeono i ʻōlelo ʻia ma luna, hiki ke hoʻokō ʻia ke kino symmetrical, olakino, a me ka nani.Ma ka hoʻomaʻamaʻa ʻana i kēia mau puʻupuʻu ʻiʻo nui ʻeono, hiki ke hoʻomohala maikaʻi ʻia nā hui liʻiliʻi liʻiliʻi.Eia naʻe, ʻaʻole maʻalahi ka noʻonoʻo ʻana pehea e hoʻomaʻamaʻa ai iā lākou i kāu papahana aʻo, pono ʻoe e hoʻopaʻa i ka nila a me ke kaula i kēlā me kēia pūʻulu ʻiʻo e mālama i ka loaʻa kaulike o ka ʻiʻo a me ka ikaika e pale aku ai i nā imbalances a i ʻole nā ʻeha.
ʻO ka ʻiʻo nui o ka umauma ka pectoralis major, a i ʻole "pec" nui.ʻO ka hana nui ke kōkua i ka lima luna ma ke kino.ʻAʻole like me ka hapa nui o nā ʻiʻo ʻē aʻe, akā naʻe, ʻaʻole i hoʻohālikelike ʻia nā fiber o nā ʻiʻo pectoral i ka ʻaoʻao like.
ʻO ka pec major he nui nā "helu," a i ʻole nā wahi e hoʻopili ai nā ʻiʻo ʻiʻo i ka iwi.
Aia kekahi lae sternocostal, e pili ana i ka sternum a me ka ribcage i kou lima o luna, a me ka lae clavicular, e pili ana i kou iwi koko i kou lima luna.
No ke aha he mea nui kēia?
ʻO nā hana e pili ana i ka hoʻokuʻi ʻana i nā lima i mua o ka umauma, e like me ka papa paʻi paʻa a me ka hoʻohaʻahaʻa ʻana, e hoʻoikaika i ka kiko sternocostal nui o ka pec.
ʻO nā hoʻoikaika kino e hoʻoneʻe i nā lima i luna a ma waho o ka umauma, e like me ka incline a me ka reverse-grip bench press, e hoʻoikaika i ka kiko clavicular liʻiliʻi.
No laila, inā makemake ʻoe e hoʻomohala i kahi pahu piha, kūpono, i wehewehe maikaʻi ʻia, makemake ʻoe e kālele i nā hana umauma e like me kēia:
•Paʻi paʻa pāpaʻa
•E kaomi i ka pahu pahu pahu
•Paʻi paʻa paʻa dumbbell
•E hoʻokuʻu i ka dumbbell bench press
•Paʻi paʻa paʻa
•Paʻi paʻa paʻa hope
•Dips
Ka hōʻuluʻulu manaʻo: ʻO ka ʻiʻo o ka umauma he ʻelua ʻāpana, a i ʻole "nā kiko" - ka sternocostal a me ka clavicular point, a pono ʻoe e hoʻohana i nā hoʻomaʻamaʻa e kuhikuhi ana i nā wahi ʻelua e hoʻonui i ka ulu ʻana o ka ʻiʻo.
ʻO nā ʻiʻo ʻehā i hana i ka nui o ke kua, a makemake mākou e nānā i ka hoʻomohala ʻana, ʻo ia nā:
• Trapezius
Hoʻopili kāu mau pahele i kou iwi kuamoʻo i kou mau poʻohiwi.
• Rhomboids
Hoʻopaʻa nā rhomboids i kou mau poʻohiwi ma ka hoʻopili ʻana iā lākou i kou iwi kuamoʻo.
• Latissimus dorsi
Hoʻopili nā lats i kou lima luna i kou kua e hana i kahi ʻēheu.
• Erector spinae
Holo like nā mea kūkulu kuamoʻo me kou iwi kuamoʻo a hana pololei i kāu mea e manaʻo ai—e hoʻopaʻa a pololei i kou iwi kuamoʻo.
ʻO ka hoʻomohala ʻana i kahi ākea, mānoanoa, wehewehe hope ʻo ia kekahi o nā ala maikaʻi loa e lawe ai i kou kino mai ka "kūpono" a i ka "kūikawā."
Inā ʻo ia kāu pahuhopu, a laila makemake ʻoe e nānā i nā hoʻomaʻamaʻa hope e like me kēia:
•ʻO ka hoʻomake ʻana i ka pahu pahu
•ʻO Sumo deadlift
•Trap-bar deadlift
•Lat pulldown
•Noho kaula laina
•Ka hukihuki
•Chinup
•Laina Dumbbell
•Sila lālani
Ka hōʻuluʻulu manaʻo: Aia kou kua i ʻehā mau ʻiʻo nui, a ʻo nā hoʻomaʻamaʻa maikaʻi loa no ka hoʻomaʻamaʻa ʻana iā lākou āpau e pili ana i ka huki ʻāpae a me ke kū pololei, e like me ka barbell deadlift, lat pulldown, a me ka lālani dumbbell.
He ʻehā mau ʻiʻo ka lima:
• Biceps brachii
• Biceps brachialis
• Triceps
• Nā lima lima
Hana ʻia ka lima me nā biceps, triceps, nā ʻiʻo forearm, a me nā ʻiʻo liʻiliʻi ʻē aʻe.Pono ʻoe e hoʻokomo i kekahi hana pololei ma ka biceps a me ka triceps, akā ʻaʻole pono ʻoe e hana pololei i nā lima.
No laila, inā makemake ʻoe e hana a hoʻoikaika i kāu biceps, triceps, a me nā lima lima, pono ʻoe e noʻonoʻo i nā hana lima e like me kēia:
•Barbell curl
•Dumbbell curl
•EZ-bar curl
•ʻO ka ʻili iwi iwi
•Triceps pressdown (me ke kaula a me ka lima metala)
•Dips
•Paʻi ma luna o Triceps (me ke kaula a i ʻole ka dumbbell)
•Paʻi paʻa paʻa
•Chinups
•Nā pullups
Aia kou mau poʻohiwi i ʻekolu ʻiʻo nui i kapa ʻia ʻo deltoids.ʻO nā kikoʻekolu o nā deltoids:
• Lae mua (mua)
• Lae Lateral (waena)
• Lae hope (hope)
Hoʻohana mua ʻia nā deltoids e hoʻopaʻa i nā pūʻulu ʻiʻo kokoke i nā poʻohiwi, e like me nā pecs, lats, a me nā biceps.
E kōkua ka deltoid hope i nā lats a me nā pahele e lawe i nā lima ma hope ou, e kōkua nā delto mua i nā pecs e lawe i nā lima i mua, a ʻo nā delt waho e kōkua i nā pahele, pecs, a me nā ʻiʻo ʻē aʻe a puni ka ʻāʻī a me ke kua i luna E hāpai i kou mau lima i ka ʻaoʻao. .
Ma ka hoʻololi ʻana i ke kihi o ka paʻi a huki paha, hiki iā ʻoe ke hoʻololi i ke ʻano i aʻo ʻia ai ka deltoid e pili ana i nā ʻiʻo ʻē aʻe.No ka laʻana, ʻoi aku ka nui o ka puʻupuʻu deltoid ʻaoʻao ma mua o ka pahu o luna, a ʻo ka lālani barbell e hoʻohana i ka pūʻolo deltoid hope ma mua o ka huki ʻana i lalo.
He mea nui ka hoʻomohala ʻana i ʻekolu mau kiko o kēia ʻiʻo no ka mea inā hāʻule kekahi o lākou i hope, e ʻike nui ʻia.
ʻO ka hapa nui, ʻo ka ʻaoʻao ʻaoʻao a me ka hope hope e pono ai ka hana nui no ka mea ua aʻo maikaʻi ʻia ka deltoid mua i ka wā o ka hoʻomaʻamaʻa umauma, a ʻaʻohe mea e lele i ka lā hoʻomaʻamaʻa umauma.
Eia naʻe, ʻaʻole hoʻomaʻamaʻa pono ka hoʻomaʻamaʻa umauma i nā wahi deltoid ʻelua ʻē aʻe, no laila ʻoi aku ka maikaʻi o ka hoʻokomo ʻana i kekahi mau hoʻomaʻamaʻa ʻē aʻe e hoʻomaʻamaʻa i kou ʻaoʻao waho a me hope i ka manawa like.
Inā makemake ʻoe e hoʻomohala i nā wahi ʻekolu o kāu deltoids, makemake ʻoe e kālele i nā hoʻomaʻamaʻa poʻohiwi e like me kēia:
•Hoʻonui ʻia ka ʻaoʻao Dumbbell delt
•Hoʻokiʻekiʻe ʻo Dumbbell hope
•Nā lālani barbell
•Nā lālani Dumbbell
•Paʻi koa
•Paʻi paʻa palahalaha
•Paʻi kuʻekuʻe wāwae
Hōʻuluʻulu manaʻo: Ua hana ʻia nā poʻohiwi i nā kiko ma ke alo, nā ʻaoʻao a me ke kua, pono ʻoe e hoʻokomo i nā hoʻomaʻamaʻa e hoʻomaʻamaʻa i nā kikoʻī ʻekolu i kāu papahana no ka nānā kaulike a kūlike.
ʻO ka ʻāpana o luna o nā wāwae he mau pūʻulu muscle nui:
• ʻO nā quadriceps
• Ka hamstrings
• Nā glutes
ʻOiai ʻo ke keiki bipi kekahi ʻāpana o ka wāwae e pili ana i ke ʻano o ke kino, ua wehewehe ʻokoʻa ʻia ma muli o nā ʻano hoʻomaʻamaʻa like ʻole.Pono e hoʻomaʻamaʻa maikaʻi ʻia kēlā me kēia mau pūʻulu ʻiʻo me nā hoʻomaʻamaʻa like ʻole.
Na Quads
ʻO nā quadriceps he pūʻulu o nā ʻiʻo nui ʻehā ma mua o kou mau wāwae:
• ʻO ka vastus lateralis
• ʻO ka vastus medialis
• ʻO ka vastus intermedius
• ʻO ka rectus femoris
Hana pū nā quadriceps e hoʻolōʻihi i nā kuli a wili i nā pūhaka.
No laila, hoʻoikaika nā quadriceps e lawe mai i nā pūhaka mai kahi kūlana lōʻihi a hiki i kahi kūlana flexed (kūlou i nā hono) a lawe mai i nā kuli mai kahi hoʻololi i kahi kūlana lōʻihi (pololei i nā hono).
Ke hoʻomohala maikaʻi ʻia nā quadriceps, hana lākou i ke kumu o ka wāwae.
E like me kāu e ʻike ai, ʻo ka hoʻomaʻamaʻa quad maikaʻi loa āu e hana ai ʻo ka hapa nui o nā hoʻomaʻamaʻa combo a ʻo ka hapa nui e pili ana i ka hoʻohana ʻana i nā kaupaona manuahi.
Inā makemake ʻoe e hoʻonui i kāu quads, pono ʻoe e nānā i nā mea e like me kēia:
•Kuʻekuʻe hope
•Kuʻekuʻe wāwae i mua
•ʻO ka puʻu Dumbbell
•Paʻi wāwae
•ʻO Bulgarian split squat
Na Hamstrings
ʻO ka hamstrings he hui o ʻekolu ʻiʻo ma ke kua o kou mau wāwae:
• Semitendinosus
• Semimembranosus
• Biceps femoris
Hana pū nā hamstrings i nā kuli e like me kāu e hana ai me ka hamstring curls, a e hoʻolōʻihi i nā pūhaka i nā hoʻomaʻamaʻa e like me ka ʻūhā a me ka make.Hoʻokaʻawale ʻia ka biceps femoris i ʻelua "nā kiko" a i ʻole ʻāpana, e like me ka biceps ma kou lima.ʻAʻole like me ka biceps, akā naʻe, ʻo ka hamstrings kekahi o nā ʻiʻo i mālama ʻole ʻia ma ke kino haʻahaʻa.
Loaʻa i nā quads ka nui o ka nānā ʻana no ka mea ʻoi aku ka nui a me ke koʻikoʻi, hiki ke hana i kahi kaulike ʻole o ka ʻiʻo ma waena o ka mua a me ke kua o ka ʻūhā ʻaʻole wale ke ʻano ʻē akā hoʻonui i ka pilikia o ka hōʻeha.
He nui ka poʻe i manaʻo hewa ʻaʻole ʻo ka squats ka hamstrings āpau.ʻOiai e pili ana nā squats i nā hamstrings, hana nā quads i ka hapa nui o ka hana.Heʻoiaʻiʻo loa kēia no ke ʻano o nā squats āu e ʻike pinepine ai i ka hale haʻuki.
Inā makemake ʻoe e hoʻonui i kou mau hamstrings, makemake ʻoe e kālele i nā hana e like me kēia:
•ʻO ka hoʻomake ʻana i ka pahu pahu
•ʻO Sumo deadlift
•ʻO Romanian deadlift
•Mīkini hamstring curl
•Barbell aloha kakahiaka
•Mīkini hoʻokiʻekiʻe ʻo Glute-ham
Na Glutes
ʻO nā ʻiʻo gluteus, a i ʻole "glutes," aia i ʻekolu mau ʻiʻo e hana i kou ʻūhā:
• ʻO ka gluteus maximus
• ʻO ka gluteus minimus
• Ka gluteus medius
He kuleana nui ka glutes i ka hoʻopaʻa ʻana i kou kino i nā haʻuki like ʻole a i ka hoʻoulu ʻana i ka mana i nā hoʻomaʻamaʻa e like me nā deadlifts a me nā squats.
Akā i kēia manawa, inā hoʻomaʻamaʻa pono ʻoe i kou kino haʻahaʻa, ʻaʻole pono ʻoe e hana i nā hana ʻē aʻe no kāu glutes no ka mea e hana pū ana ia i ka hoʻomaʻamaʻa kino haʻahaʻa.
Inā makemake ʻoe e hoʻonui i kāu glutes, pono ʻoe e nānā i nā mea e like me:
•ʻO ka hoʻomake ʻana i ka pahu pahu
•ʻO Sumo deadlift
•ʻO Romanian deadlift
•Glute lifter/Glute Isolate
•Barbell Hip Press
•Kuʻekuʻe wāwae
Ka hōʻuluʻulu manaʻo: ʻO ka ʻaoʻao luna o ka wāwae he quadriceps, hamstrings, a me glutes, a makemake ʻoe e hoʻokomo i nā hana e hana ai i kēia mau puʻupuʻu muscle i kāu hana maʻamau e hoʻonui i ka ikaika a me ka nui o ka wāwae.
ʻElua mau ʻiʻo ikaika nā keiki bipi:
• ʻO ka gastrocnemius
• Ka soleus
Hoʻokumu ʻia ke keiki bipi me nā ʻiʻo gastrocnemius a me nā ʻiʻo soleus, ʻo ia mau mea ʻelua e pono ai ʻoe e hoʻomaʻamaʻa ma o ka hoʻomaʻamaʻa ʻana a me ka noho ʻana.
ʻAʻole nui nā ʻano hoʻoikaika bipi kūpono e hiki iā ʻoe ke hana, akā eia nā mea inā makemake ʻoe e nānā i:
• Mīkini hoʻokiʻekiʻe bipi kū
• Hoʻokiʻekiʻe ʻana i ke keiki bipi barbell
• Mīkini hoʻokiʻekiʻe keiki bipi noho
•Mīkini hānai bipi hoki
•Hoʻokiʻekiʻe i ka bipi kauā wāwae hoʻokahi
Ka manawa hoʻouna: Nov-10-2022