Muscle-synergists: mienzaniso uye tsananguro

Zviito All mumuviri anoitwa munhu akaita kuburikidza tsandanyama. Vose vari mapoka mapoka akawanda uye vanonzi synergists, agonists, mhandu, pronator, insoles. Tsandanyama kuita sangano iri majoini ose, chengeta muviri wakarurama, kupa sangano pakati maoko nemakumbo.

Ndezvipi tsandanyama vari synergists, uye zviri agonists uye mhandu zvinogona kunzwisiswa kana tikayeuka sei kushanda, uye apo ivo.

All tsandanyama vari nechivako ravo rinogona kukamurwa 2 mapoka: kumeso uye striated. Boka rokutanga - zviri involuntary tsandanyama. Hahugoni kuderedzwa kuda pfungwa. boka iri tsandanyama lining masvingo midziyo ropa, nhengo dzomukati uye ganda.

Boka rechipiri - izvi yokuzvidira tsandanyama. It rinoumbwa pamusoro 600 tsandanyama, uye vanogona kuderedzwa nokuda chavanoziva. Izvi zvinosanganisira pemvura womunhu tsandanyama muviri (kunze mwoyo).

mabasa

Pakati mabasa ose tsandanyama vanoita zvinotevera mhando kufamba: flexion, uyewo, kutapa, adduction, pronation, supination.

Mumwe chiito inopiwa basa anoverengeka tsandanyama fibers. Vanogona dyidzana uye achiita basa konzati.

Inenge zvose tsandanyama vari kuda chete kana kupfuura majoini. Nokuda pfuma iyi kunovimbisa kufamba kwavo.

Kazhinji flexors dziri pamberi (ndiyo biceps, yakananga abdominal tsandanyama, Delta), kumashure extensors (triceps, shure extensors, gluteus tsandanyama). Kunze - ibvi uye neketani majoini. Pano, tsandanyama iri zvinopesana, pamberi quadriceps, hamstrings shure.

Tsandanyama, zvichiita kuti kufamba kubiwa, akaronga kunze pejoinhi (svikiro danda Delta avhareji gluteus) uye vachikanda - mu (kukonzera chidya tsandanyama).

The kutenderera rinoitwa tsandanyama iri Tsanga yacho yaichekwa kana transversely kuti tote akabatana.

kudyidzana

Hapana muviri kana basa hariwaniki voga mumwe tsandanyama. Basa anogara wakapindwa mashoma tsandanyama fibers.

Zvichienderana mhando nekuita dzakawanda mapoka: tsandanyama, synergists, agonists, mhandu. Kutenderera inopiwa pronator (majana nechomukati) uye Arch zvitsigiso (kunze).

Kana Kutama kunosanganisira akawanda tsandanyama uye vanoita chimwe pamwe chete (semuenzaniso, vakafugama), zvino vari kunzi tsandanyama-agonists.

Tsandanyama munyaya vanetsane, akadana mhandu.

Muscle-synergists - chinobviswa yoga tsandanyama vaiita pamusoro Joint Action nezvimwe zvikurukuru rimwe sangano.

Funga muenzaniso. In gwaro kunosanganisira tsandanyama-synergists. Vamwe vavo vashande pamwe chete uye kukweva chete negwara, ukuwo vamwe kuti mumwe kutama, kudzikamisa vaise negwara.

Negore antagonist tsandanyama uye synergists hazvivhiringidzi mumwe. The inofamba iri kwakarongeka zviito.

Kuti tione izvo tsandanyama agonists uye mhandu izvo, tinofanira kuyeuka boka ravo core.

Tsandanyama dzemuviri

All womunhu muviri inogona kupatsanurwa mumapoka akawanda. Izvi mutumbi tsandanyama, musoro, okumusoro migumo. Vanogona pamadiro kuderedzwa nokuita zvimwe chiito.

The muviri inogona kukamurwa tsandanyama:

• Mutsipa - zvinobatanidzwa kufamba musoro;
• Zamu - guru uye muchipfuva duku, kuti intercostal tsandanyama;
• dumbu - akarurama, kwokunze uye zvemukati obliques;
• shure - trapezius, latissimus.

Zvinokosha kutaura mumwe mutumbi tsandanyama - the diaphragm. It anokamura chipfuva uye abdominal mhango, chinobatanidzwa afemeruke.

Tsandanyama rokumusoro kumugumo - ndiko kuti biceps uye triceps.

Tsandanyama repasi Mbabvu - quadriceps, hamstrings.

tsandanyama idzi hadzisi dzose, asi chete chikuru. Uchibatsirwa wavo, tinogona kunzwisisa mashandiro ari agonists uye mhandu.

mhandu

boka iri zvinosanganisira:

• biceps - triceps;
• bhokisi - shure;
• marunda - quadriceps;
• erector spinae Tsandanyama - the rectus abdominis.

Vaviri vaviri izvi, mumwe mapoka anoita vachikotama inofamba, wechipiri - chiwedzerwa. Chest - shure - polyarticular kufamba bhenji wokudhinda uye kudhonza.

synergists

boka iri zvinosanganisira:

• kudhonza - latissimus, biceps;
• zvinombooma - pectoralis chikuru, triceps;
• dips - pectoralis chikuru, Anterior chiputu deltoid, triceps;
• squats - quadriceps, gluteus Maximus, hamstrings.

tsandanyama All, synergistic kuita rimwe racho, kubatsira mumwe.

nzvimbo

Agonists uye mhandu zvinowa- riri kumativi akasiyana pamusoro muhudyu (biceps uye triceps). fudzi flexion kana kumhanya biceps (agonist), kungaita kuti kutandara pakati triceps (antagonist). Fani iyi inonzi itirana chinovhiringidza.

Pane here chinonzi Joint compression, kana mune imwe inofamba mhandu vari compressed. Joint compression rikaitika squat, kana shure extensors uye nhau vari kuderedzwa panguva imwecheteyo.

Muscle-synergists dziri panzvimbo imwe uye agonists, kana kumwe pedyo. Apo kufamba kuti avabatsire.

Pronator, insoles

Kutenderera mukati fudzi muhudyu inopiwa pectoralis, latissimus, subscapular uye guru denderedzwa.

Vachishandisa kutenderera kunze fudzi muhudyu ichiwanika infraspinatus uye duku reraundi.

Kushandiswa muhupenyu

Zivo basa dzevanhu tsandanyama iri zvinowanzoshandiswa mukusimbisa muviri. Somuenzaniso, apo kuvaka purogiramu yokudzidzisa uchishandisa nzira dzakadai Super Series, dzimwe nguva aishandisa tsandanyama-synergists. Mienzaniso: kudhonza uye flexing ari biceps, wokudhinda tsvimbo uye kuwedzera honokono. Basa rinosanganisira co-achitaura iyezvino tsandanyama.

Asi zvinowanzoshandiswa kudzidzisa, umo mhandu zvinobatanidzwa. Somuenzaniso, triceps uye biceps, muchipfuva, shure, quadriceps uye hamstrings.

Yemanyorero mhandu kurovedza kunoitika panguva imwe chete. Izvi zvinopa yunifomu chetsandanyama kukura.

Kurovedzwa achava zvikuru kana uchiziva kuti tsandanyama mapoka vanobatanidzwa mune nzira imwe kana mumwe muviri. Zvakaitika zvinoratidza kubatsira vatambi chokurovedza umo tsandanyama-mhandu kana synergists kushanda panguva imwe chete. Mienzaniso - akakurumbira Bodybuilder Arnold Schwarzenegger nevamwe.