Uaua-synergists: tauira me te whakamārama

mahi tinana katoa whakamana e te tangata mahia i roto i te uaua. Kua wehewehea katoa o ratou ki te maha ngā rōpū, me te e huaina synergists, agonists, te raveraa ra, pronator, insoles. Uaua te mahi kaupapa i roto i hononga katoa, kia mau te tinana tika, te whakarato i te kaupapa o nga ringa, me te waewae.

He aha uaua He synergists, a taea te matau e he agonists me te raveraa ra, ki te mahara matou pehea mahi ratou, a kei hea he ratou.

Ka taea te wehea te uaua katoa i roto i to ratou hanganga ki 2 rōpū: maeneene me striated. Ko te rōpū tuatahi - te reira uaua tumu. e kore e taea te heke te reira i te hinaaro o te mahara. Tenei rōpū o uaua ngohi te nga taiepa o oko toto, whekau, me te kiri.

Ko te rōpū tuarua - he uaua tūao tenei. Kei te tito te reira o runga 600 uaua, a kia heke ai ratou i te hinaaro o te mahara. Ko ētahi o ēnei ko te mata o te uaua tinana tangata (anake ngakau).

mahi

I roto i nga mahi o nga uaua katoa te mahi i te whai ake ngā momo o nekehanga: flexion, toronga, kāhakitanga, adduction, pronation, supination.

whakaratohia ia mahi e te mahi o te maha muka uaua. Ka taea e ratou taunekeneke me te mahi i etahi mahi i roto i te konohete.

Tata e piri nga uaua katoa ki te kotahi, neke atu rānei hononga. No te mea o tenei taonga whakarite ratou kaupapa.

Ko te tikanga ko nga flexors i runga i te mua (ko te uarua, tika tenei uaua puku, raorao), te extensors hoki (tengi, hoki extensors, uaua kōtere). Okotahi - turi me hononga pona. Here, te uaua kei runga i te anga ke, nga whā mua, whakangongea muri.

Uaua, taea te kaupapa o te kāhakitanga, whakarite waho te tahi (reo kurupae raorao kōtere toharite) me te maka - i roto i (meinga uaua huha).

kawea te hurihanga te uaua kei hauroki transversely ranei ki te tuaka poutū.

pāhekoheko

e kore e tetahi o te mahi tinana mahi ranei puta i roto i te noho wehe o te kotahi uaua. Kei te tae tonu te mahi i te torutoru muka uaua.

Tei runga i te momo o te pāhekoheko e maha ngā rōpū: uaua, synergists, agonists, te raveraa ra. whakaratohia Tītaka te pronator (roto hurihanga) me tautoko kikorangi (waho).

Ki te whai wāhi te nekehanga e rave rahi uaua me mahi ratou mahi tahi (hei tauira, piko), ka e huaina ratou uaua-agonists.

Ko te uaua whai wāhi i roto i te pānga ritenga, ka karanga te raveraa ra.

Uaua-synergists - tangohia te motuhake uaua mahi i runga i te mahi tahi ki te tahi atu i roto i te kotahi kaupapa ngā.

Fakakaukau angé ki he tauira. I roto i te tauira tā uaua-synergists. mahi etahi o ratou tahi, ka wahia i roto i te ahunga taua, ētahi i hanga i tetahi atu nekehanga, ū ai te aki i roto i te huarahi i te ritenga.

I roto i te uaua enemi me synergists kore e pokanoa ki ia atu. Ko te motini ko te mahi ruruku.

Hei kite i uaua agonists me te raveraa ra e, e ti'a ia tatou mahara ratou rōpū matua.

Ko te uaua o te tinana tangata

Katoa o te tinana tangata e taea te wehea ki te maha ngā rōpū. Tenei uaua utumu, upoko, i runga, me te pito o raro. taea e murua e heke ratou na roto i te raveraa i te tahi mau mahi.

Ka taea te wehea te tinana ki roto ki te uaua:

• kaki - e whai wāhi i roto i te kaupapa o te matenga;
• Uma - nui, me te pouaka iti, te uaua intercostal;
• puku - tika, nga obliques waho, me te ā-;
• hoki - paemanu, latissimus.

Ko reira utu te whakahua i tetahi atu uaua utumu - te HWM. tuwhaina e te reira i te pouaka me te kōhao puku, he wāhi i roto i te respiration.

Ko te uaua o te pito o runga - ko te uarua me tengi.

Ko te uaua o te wahi o raro - whā, whakangongea.

e kore te katoa e enei uaua, engari te nui rawa anake. Ki te to ratou awhina, ka taea e tatou mahino te huarahi o nga agonists me te raveraa ra.

te raveraa ra

Tenei rōpū ngā:

• uarua - tengi;
• pouaka - hoki;
• kātete - whā;
• uaua erector tuarā - te abdominis kiri taupoki.

I roto i enei takirua, mahi tetahi o nga rōpū piko nekehanga, te tuarua - toronga. Pouaka - hoki - polyarticular press ngā pae me te wahia.

synergists

Tenei rōpū ngā:

• wahia - latissimus, uarua;
• ake - ua rei nui, tengi;
• toutou - ua rei nui, paihere mārōrō o pakihiwi, tengi;
• squats - whā, kōtere nui ki, whakangongea.

uaua katoa, synergistic te mahi kotahi kaupapa, te āwhina i ia atu.

tauwāhi

Agonists me te raveraa ra e te nuinga o kei i runga i taha rerekē o te tahi (uarua me tengi). flexion pokohiwi, ka rere uarua (agonist), ka taea e arahi ki te whakangā o te tengi (enemi). huaina ana tēnei āhuatanga ko inhibition tauutuutu.

He he he mea pēnei i te kōpeketanga tahi, ina e kōpeke i roto i te kotahi te raveraa ra nekehanga. puta kōpeketanga tahi i roto i te ãpoko, ka heke nga extensors hoki me te press e i te wa ano.

Kei uaua-synergists i te wahi kotahi, me agonists, ranei vahi tata. A, no te ki te kaupapa te āwhina ratou.

Pronator, insoles

Huringa i roto o nga ua rei tahi pokohiwi whakaratohia, latissimus, tawhio subscapular me te nui.

Huringa o te waho o te tahi pokohiwi he infraspinatus tika, me te a tawhio iti.

Taupānga i roto i te ora

Kei te whakamahia whānuitia Knowledge o te mahi o uaua tangata i roto i te bodybuilding. Hei tauira, ka hanga i tētahi hōtaka whakangungu mā te whakamahi i te tikanga pērā i te Super Series, i ētahi wā e whakamahia ana uaua-synergists. Tauira: toia a flexing nga uarua, pēhia tokotoko me te toronga o te kikowhiti. Ko te mahi tā uaua tahi-aronga o nāianei.

Ko te nuinga o maha whakamahia whakangungu, i roto i nei e whai wāhi nga te raveraa ra. Hei tauira, te tengi me uarua, pouaka, hoki, whā me whakangongea.

Tikanga te raveraa ra e wahi i te wa kotahi whakangungu. Tenei huarahi whakarato te tupu uaua kākahu me te whanaketanga.

Ka waiho i te whakangungu whai hua tino ki te matau koutou he aha te uaua rōpū e whai wāhi i roto i tetahi ara ranei tetahi mahi. Experience faaite te painga o te whakangungu ngä kaitäkaro i roto i nei mahi uaua-te raveraa ra synergists ranei wā kotahi. Tauira - he tukuna rongonui Arnold Schwarzenegger me ētahi atu.