Zolimbitsa thupi zaminyewa: zochita 20 zabwino zopopera minofu yamikono * Crossfit

M'maseŵera ambiri, mikono ikutsalira kumbuyo kwa magulu akuluakulu a minofu pakukula. Pakhoza kukhala zifukwa zingapo: chidwi chambiri chazolimbitsa thupi zokha kapena, m'malo mwake, ntchito yodzipatula yambiri m'manja, yomwe imagwiranso ntchito m'malo onse osindikizira komanso ophedwa.

Ngati mukufuna kupanga ma biceps ndi ma triceps, muyenera kuphatikiza molondola maziko ndi zochitika zapadera zankhondo. Kuchokera m'nkhaniyi muphunzira za mawonekedwe amachitidwe otere ndi njira yolondola yakukhazikitsira, ndipo tikupatsanso mapulogalamu angapo ophunzitsira.

Pang'ono pathupi lamanja lamanja

Tisanayang'ane zochitika zolimbitsa manja, tiyeni titembenukire ku anatomy. Izi ndizofunikira kuti mumvetsetse tanthauzo la gulu lamavuto lomwe likufunsidwa.

Manja ndi minofu yambiri yomwe imagawidwa pamagulu ang'onoang'ono amisempha. Sizingatheke kugwira ntchito zonsezi nthawi imodzi chifukwa cha kapangidwe kake. Minofu ya mikono imatsutsana kwambiri, yomwe imafunikira njira yosiyanitsira masewera olimbitsa thupi:

Minofu	Minofu yotsutsidwa
Biceps kusintha minofu (biceps)	Triceps extensor minofu (triceps)
Mitundu ya Flexor ya dzanja	Mitundu yowonjezera ya dzanja

Monga lamulo, zikafika pakuphunzitsa mikono, amatanthauza ma biceps ndi ma triceps. Minofu yakutsogolo imaphunzitsidwa padera kapena ayi - nthawi zambiri imayamba kukhala mogwirizana ndi mikono.

Malangizo ophunzitsira

Chifukwa cha kuchepa kwa minofu komanso kuthekera konyenga pamachitidwe, pali malangizo otsatirawa:

Gwiritsani ntchito gulu limodzi lamanja pamanja nthawi yonse yolimbitsa thupi. Mwachitsanzo, ma biceps kumbuyo kapena pachifuwa + triceps (mfundo yophunzitsira minofu yolumikizana). Izi zimakulitsa mayendedwe ndipo zimakupatsani mwayi wophatikiza mayendedwe olemera ndi ena apadera. Ochita masewera olimbitsa thupi amatha kuchita bwino pamikono yawo, ndikuwapopa kwathunthu tsiku limodzi. Njira iyi siyikulimbikitsidwa kwa oyamba kumene.
Ngati mukuchita biceps kumbuyo kapena triceps pambuyo pachifuwa, kuchita masewera olimbitsa thupi kungakhale kokwanira kwa iwo. Mukachita 4-5, izi zidzapangitsa kuti muwoneke, mikono yanu siyikula. Zomwezo zitha kuchitika ngati kugawanika kwanu kumangidwa motere: kumbuyo + triceps, chifuwa + biceps. Poterepa, ma biceps adzagwira ntchito kawiri pa sabata, ndipo ma triceps adzagwira ntchito katatu (kamodzi kamodzi patsiku pamapewa ndi benchi). Zachuluka kwambiri.
Gwiritsani ntchito njira yolembera - 10-15 reps. Izi zimachepetsa chiopsezo chovulala ndikuwonjezera kudzaza kwa minofu. Minofu yaying'ono imayankha bwino ndikatundu kameneka, chifukwa koyambirira sikadapangidwa kuti akweze zolemera zazikulu.
Chitani masewera olimbitsa thupi mwamphamvu. Siyani chinyengo kwa akatswiri othamanga. Zidzakhala zothandiza kwambiri kukweza makilogalamu 25 a biceps mosamala kwambiri kuposa kuponya makilogalamu 35 ndi thupi ndi mapewa.
Osatengeka ndi kupopera, ma supersets ndi maseti oponya. Mu chitsanzo pamwambapa, kachiwiri, zikhala zothandiza kwambiri kukweza cholembera cha 25 kg ya biceps nthawi 12 kuposa kuchita 15 kg ndi 20 kapena 15-10-5 kg ndi 10 (drop set). Njirazi zimagwiritsidwa ntchito bwino mukamafika kumapiri enaake, mutakhala ndi chidziwitso pakuphunzitsanso mphamvu komanso zolemera zogwirira ntchito.

Kuchita masewera olimbitsa thupi

Biceps

Ma biceps ndi gulu lamphamvu la othamanga ambiri. Tiyeni tiwone momwe mabiceps amagwirira ntchito. Pangani zovuta zaumwini potengera mayendedwe athu.

Kuyimira barbell kumadzuka

Zochita zofala kwambiri pagululi. Ngakhale ambiri amawona kuti ndiwofunikira, ndikuteteza - kogwirizira kokha kokha. Komabe, zimakhala zothandiza ngati zachitika molondola:

Tengani chipolopolocho m'manja mwanu. Mutha kugwiritsa ntchito khosi lililonse - lowongoka kapena lopindika, zonsezi zimadalira zomwe mumakonda. Anthu ambiri amakumana ndi zovuta zamanja akamakweza ndi bala yolunjika.
Imani molunjika ndi mapazi phewa-mulifupi popanda.
Mukamatulutsa mpweya, ikani manja anu m'zigongono chifukwa cha kuyesayesa kwa ma biceps, kuyesera kusunthira kumbuyo kwanu osabweretsa mikono yanu patsogolo. Osagwiritsa ntchito kuthamanga mukamayambira barbell ndi thupi.
M'gawo lapamwamba la matalikidwe, khalani kwa masekondi 1-2. Nthawi yomweyo, yesetsani ma biceps anu momwe mungathere.
Pepetsani pulojekitiyi, osakweza manja anu mokwanira. Yambani kubwereza kwotsatira nthawi yomweyo.

Chifukwa chiyani simungatambasule manja anu kwathunthu? Zonse ndizokhudza kukana kuyimba, komwe kuyenera kugonjetsedwa mukakwezanso. Mwa kutsitsa manja anu kwathunthu, simukuphunzitsa minofu, koma mitsempha ndi minyewa. Chifukwa china ndikuti ma biceps adzapuma panthawiyi. Zimakhala bwino akakhala kuti ali ndi katundu nthawi zonse.

Kuyimirira ndikukhala pansi Dumbbell Amakweza

Ubwino wama dumbbells pamtengo ndikuti mutha kugwira ntchito yanu padera, kuyang'ana kwambiri pa iliyonse ya iyo. Zonyamula zoterezi zitha kuchitidwa poyimirira (zidzakhala pafupifupi zofanana ndi zochitika zam'mbuyomu) ndikukhala pabenchi. Njira yotsirizayi ndiyothandiza kwambiri, popeza ma biceps ali pamavuto ngakhale atatsitsa mikono.

Njira yakuphera:

Ikani benchi pamtunda wa digiri 45-60.
Tengani mabelu odumpha ndikukhala pansi. Mgwirizano umasankhidwa, ndiye kuti, mitengo ya kanjedza imayang'ana koyambirira kuchokera m'thupi ndipo malo awo sasintha.
Mukamatulutsa mpweya, pindani mikono yanu nthawi yomweyo, kwinaku mukukonza zigongono osakokera kutsogolo.
Gwirani chidule chachikulu cha masekondi 1-2.
Gwetsani zipolopolozo popanda kuwongolera mikono yanu kumapeto.

Kapenanso, mutha kusinthana kuchita izi ndi manja anu akumanzere ndi kumanja. Zosiyananso ndi kulowerera ndale pamalo oyambira ndi kutambasula kwa dzanja mukakweza ndizovomerezeka.

Scott Bench Akukwera

Ubwino wa zochitikazi ndikuti simungabere. Mumapumula molimba motsutsana ndi simulator ndi chifuwa ndi ma triceps, ndipo mukakweza simuyenera kuchotsa manja anu. Chifukwa cha kapangidwe kameneka, ndi ma biceps okha omwe amagwira ntchito pano. Pofuna kupatula kuthandizidwa ndi minofu yamtsogolo, gwirani (chala chake sichikutsutsana ndi zina zonse) ndipo musapinde / kutambasula m'manja.

Kusunthaku kumatha kuchitidwa ndi barbell ndi dumbbell. Sankhani njira yabwino kwambiri kwa inu nokha, kapena ingosinthanitsani ndi kulimbitsa thupi.

Zokopa Zosintha Zosintha

Zochita zokhazokha zolimbitsa thupi za biceps - mafupa awiri (chigongono ndi phewa) amagwira ntchito pano, ndipo minofu yakumbuyo imathandizidwanso nawo. Ndizovuta kuti ambiri aphunzire kukoka ndi manja okha, chifukwa chake izi sizipezeka m'maofesi. Mwamwayi, kudzipatula komanso kutenga nawo mbali pazomwe zimachitika mukamaphunzira kumbuyo ndikokwanira kuti ma biceps agwire bwino ntchito.

Kuti tigwiritse ntchito gulu la minofu timafunikira momwe tingathere, pangani izi motere:

Dzimangireni pa bar yopingasa ndikumagwiranso kumbuyo. Popeza manja adasankhidwa, ma biceps adzadzaza kwambiri. Simuyenera kugwiritsa ntchito zomangira. Kukula kwakukulu, kulimbikitsidwa kwakukulu kumayikidwa pamilomo.
Dzitengereni nokha mwa kupinda mivi yanu. Yesetsani kuganizira za kayendetsedwe kake. Chibwano chiyenera kukhala pamwamba pa bala.
Gwiritsani ntchito malowa kwa masekondi 1-2, ndikuwongolera ma biceps anu momwe angathere.
Pepani pang'ono.

Kukweza bala atagona pa benchi yopendekera

Zochita zina zazikulu za biceps. Kuonera kumachotsedwanso pano, popeza thupi limakhazikika pa benchi (liyenera kuyikidwa pakona pa madigiri 30-45 ndikugona pachifuwa). Chokhacho chomwe chatsala kuti tiwone ndi zigongono, zomwe siziyenera kubweretsedwa patsogolo mukakweza.

Njira yonseyi ndiyofanana ndi ma curls a barbell a biceps. Komabe, kulemera kogwira ntchito kudzakhala kochepera pano.

Zowoneka bwino zopindika

Kuchita masewera olimbitsa thupi nthawi zambiri kumachitika ndikulemera pang'ono, popeza ma dumbbells akulu amafunikira mikono yokwanira ndi ma biceps. Ndibwino kuchepa pang'ono, koma kuyenda bwino popanda kubera pang'ono - ndiye kuti katunduyo apita chimodzimodzi ku gulu la minofu lomwe tikufunikira.

Njirayi ndi iyi:

Khalani pa benchi, mutambasule miyendo yanu mbali kuti zisasokoneze kukwera.
Tengani cholumikizira kudzanja lanu lamanzere, ikani chigongono chanu pa ntchafu yemweyo. Ikani dzanja lanu lamanja pa mwendo wakumanja kuti pakhale bata.
Pindani mkono ndi kuyeserera kwa mkono wa biceps. Lembani chidule chachikulu.
Chepetsani pansi paulamuliro, osakweza mpaka kumapeto.

Crossover zokhotakhota zakumanja

Ochita masewera ambiri amakonda zochitikazi, popeza mikono ili pamalo opopera ma biceps - okwezedwa kuti agwirizane ndi pansi. Izi zimakuthandizani kuti muzitha kulimbitsa minofuyo mosiyanasiyana ndikusiyanitsa maphunzirowa. Ndikofunika kuyika ma curls awa kumapeto kwa kulimbitsa thupi.

Njirayi ndi iyi:

Tengani zonse ziwiri zapamwamba - kuyambira kumanzere kupita kumanzere, kumanja. Imani pakati pa zoyimitsa zoyeserera ndi mbali yanu.
Kwezani mikono yanu kuti ikhale yofanana ndi thupi lanu komanso yofanana pansi.
Pindani mikono yanu nthawi yomweyo, pomwe mukukonza magongowo osakweza.
Pamwamba pake, fanizani ma biceps anu momwe mungathere kwa masekondi 1-2.
Wonjezerani manja anu pang'onopang'ono (osati kwathunthu) ndipo nthawi yomweyo yambani kubwereza kwina.

Ikukwera kumtunda kapena mu crossover

Ma curls ochepera kapena ma curls otsika a curls ndi njira yabwino kuti mumalize masewera olimbitsa thupi a bicep. Monga lamulo, zochitikazi zimachitika mobwerezabwereza - 12-15 ndipo cholinga chake chachikulu ndi "kumaliza" minofu ndikudzaza magazi.

Njirayi ndi yosavuta komanso yofanana ndi kukweza kwa barbell, kupatula kuti chogwiritsira chapadera chimagwiritsidwa ntchito m'malo mwa bala. Simuyenera kuyima pafupi ndi chipikacho, koma pewani pang'ono, kuti m'malo otsika ma biceps azinyamula.

Kusunthaku kumatha kuchitidwa ndi manja awiri ndi chogwirira chowongoka:

Kapena chitani chimodzimodzi ndi dzanja limodzi:

Mukamagwiritsa ntchito chingwe, cholinga chachikulu cha katunduyo chimasunthira paphewa ndi minyewa yama brachioradial (monga chochita nyundo, chomwe chikufotokozedwa pansipa):

"Zitsulo"

Kuti muwonjezere kuchuluka kwa mikono yanu, muyenera kukumbukira kupopera minofu ya brachial (brachialis) yomwe ili pansi pa biceps. Ndi hypertrophy, imatulutsa minofu yamapewa, yomwe imabweretsa kuwonjezeka kwenikweni kwa mikono.

Zochita zothandiza kwambiri za minofu imeneyi ndikukweza ma barbell ndi ma dumbbells a ma biceps osalowerera ndale (mitengo ya kanjedza ikuyang'anizana) ndikusinthira kumbuyo (mitengo ikhathamira kumbuyo).

"Nyundo" ndi masewera olimbitsa thupi omwe amachitidwa motere osagwira nawo mbali. Nthawi zambiri zimachitika ndi ma dumbbells - malusowo amatsata kwathunthu zomwe zimanyamula dumbbell, amangomvera. Mutha kuchita zonse kuyimirira ndikukhala.

Komanso, "nyundo" zitha kuchitidwa ndi khosi lapadera, lomwe limagwira mozungulira:

Reverse Grip Bar Imakweza

Zochita zina pamapewa ndi minofu ya brachioradial. Mofanana ndi kukweza molunjika, pang'ono pang'ono.

Zovuta

Monga mwalamulo, othamanga alibe zovuta za triceps chifukwa cha benchi yosangalatsa. Komabe, zolimbitsa thupi zina ndizofunikanso.

Bench atolankhani mwamphamvu

Zochita zoyambira zolimbitsa thupi. Pang'ono ndi pang'ono, chifuwa ndi deltas zakutsogolo zimakhudzidwa.

Njira yakuphera:

Khalani pa benchi yolunjika. Ikani phazi lanu lonse pansi. Palibe chifukwa chopanga "mlatho".
Gwirani bala ndikumangirira pang'ono pang'ono kapena mulifupi paphewa padera. Mtunda pakati pa manja uyenera kukhala pafupifupi 20-30 cm.
Mukamakoka mpweya, muchepetseni kansalu pachifuwa panu, osatambasula zigongono zanu mbali, ziziyandikira pafupi ndi thupi momwe zingathere. Ngati mukumva kusowa m'manja mukamatsitsa, onjezani kulimba kwake, yesetsani kuti muchepetse pachifuwa, ndikusiya masentimita 5-10, kapena yesani kukulunga m'manja.
Mukamatulutsa mpweya, ndikuyenda mwachangu, finyani barolo, ndikuwongola mkono wanu kumapeto kwa cholumikizira.
Bwerezani mobwerezabwereza.

Makina osindikizira a benchi amathanso kuchitidwa ndi ma dumbbells - pakadali pano, amafunika kuthandizidwa mosagwirizana ndipo, akatsika, zigongono ziyenera kutsogozedwa mthupi momwemo:

Atolankhani aku France

Imodzi mwazochita zabwino kwambiri zamagulu amtunduwu, ngakhale zimadzipatula.

Chosavuta koma chogwirika ndichakuti benchi yaku France yosindikiza ndi barbell ili pafupi kutsimikiziridwa kuti "iphe" zigongono ndi zolemera zazikulu zogwirira ntchito (pafupifupi 50 kg). Ichi ndichifukwa chake muzichita kumapeto kwa kulimbitsa thupi, pomwe ma triceps amakhala atakhomedwa kale ndipo kulemera kwakukulu sikufunika, kapena kuikapo ndi mwayi wokhala ndi zotumphukira, kapena muzichita mutakhala.

M'mawonekedwe apakale - atagona ndi barbell ndikutsitsa kumbuyo kwa mutu - mutu wautali wa triceps umadzaza kwambiri. Ngati adatsitsa pamphumi, ntchito yamankhwala komanso yotsatira.

Njira yakuphera:

Tengani barbell (mutha kugwiritsa ntchito bala yolunjika komanso yopindika - momwe zingakhalire bwino m'manja mwanu) ndikugona pa benchi yowongoka, pumitsani mapazi anu pansi, simukuyenera kuwaika pa benchi.
Wongolerani mikono yanu ndi bala pamwamba pa chifuwa chanu. Kenako azitenge, osapindika, kupita kumutu mpaka madigiri pafupifupi 45. Awa ndiye malo oyambira.
Pepani chipolopolo kumbuyo kwa mutu wanu, mukuweramitsa mikono yanu. Tsekani zigoli zanu pamalo amodzi osazifalitsa. Potsika kwambiri, mbali yolumikizira chigongono iyenera kukhala madigiri 90.
Kutambasula manja anu, bwererani pamalo oyambira. Kusunthaku kumachitika kokha mukulumikizana kwa chigongono, mapewa safunika kusunthidwa mwanjira iliyonse.
Bwerezani mobwerezabwereza.

Kuti muchepetse mavuto m'zigongono, mutha kuchita masewera olimbitsa thupi omwewo ndi ma dumbbells:

Njira ina yabwino ndikukhala. Apa njirayi ndi yofanana, manja okhawo safunika kubwezedwa mmbuyo, kuchita kupindika ndikuwonjezera kuchokera pomwe mikono yayambira.

Triceps Akusambira

Kuviika mokhazikika kumagwiritsa ntchito minofu yanu pachifuwa mokulira. Komabe, mutha kusintha malingaliro kukhala triceps posintha njira yanu:

Malo oyambira ndikutsindika pazitsulo zosagwirizana pamanja owongoka. Thupi liyenera kukhazikitsidwa mozungulira pansi (ndipo mukamatsitsa / kukweza nawonso), simuyenera kutsamira. Ngati mungasinthe mtunda pakati pa mipiringidzo, chifukwa cha kukankhira kwina kuli bwino kuti mupange pang'ono. Nthawi yomweyo, mutha kukhotetsa miyendo yanu ngati ili yabwino kwa inu.
Dzichepetseni pansi, ndikupinda mikono yanu. Nthawi yomweyo, tengani nsonga zanu osati mbali, koma kubwerera. Matalikidwe ake ndi omasuka momwe zingathere, koma osapitilira ngodya yolumikizana ndi chigongono.
Kutambasula manja anu, pitani pamalo oyambira. Wongolerani mikono yanu njira yonse ndikuyamba kubwereza kwatsopano.

Ngati zikukuvutani kuti mubwereze mobwerezabwereza (10-15), mutha kugwiritsa ntchito gravitron - iyi ndi pulogalamu yoyeseza yomwe imathandizira kukankhira pazitsulo zosagwirizana ndikukoka chifukwa chotsutsana ndi:

Bwererani ku ma push-ups

Zochita zina zofunika pa triceps brachii. Monga pafupifupi triceps base yonse, imakhudzanso minofu ya pachifuwa ndi mtolo wakutsogolo wa deltas.

Njira yakuphera:

Ikani mabenchi awiri ofanana wina ndi mnzake. Khalani pa amodzi mwa iwo m'mphepete, pumulani manja anu mbali zonse ziwiri za thupi, ndipo mbali inayo, ikani miyendo yanu kuti kutsindika kugwere pa bondo.
Pumulani manja anu ndikupachika m'chiuno mwanu benchi. Mbali pakati pa thupi ndi miyendo iyenera kukhala pafupifupi madigiri 90. Sungani msana wanu molunjika.
Mukamalowetsa mpweya, ikani manja anu pangongole popanda kupindika miyendo. Sikoyenera kuti muchepetse kwambiri - pali katundu wambiri paphewa. Tengani nsonga zanu mmbuyo, musazifalikire mbali.
Mukamatulutsa mpweya, pitani pamalo oyambira pokweza cholumikizira.
Ngati ndizosavuta kwa inu, ikani zikondamoyo zazing'ono m'chiuno mwanu.

M'malo ena olimbitsa thupi, mutha kupeza pulogalamu yoyeserera yomwe imatsanzira kukakamiza uku:

Kankhani kuchokera pansi mopanikizika

Zoyeserera zachikale zitha kuchitidwanso kuti mugwiritse ntchito ma triceps.Kuti muchite izi, muyenera kuyimirira pafupi ndikunama kuti manja anu akhale pafupi. Nthawi yomweyo, atembenukireni kwa wina ndi mnzake kuti zala za dzanja limodzi zitha kuphimba zala zamzake.

Mukamatsitsa ndikunyamula, yang'anani mivi yanu - akuyenera kuyenda mthupi.

Bwererani

Uku ndikutambasula kwa dzanja lokhala ndi cholumikizira m'thupi mokhazikika. Chifukwa cha malo amtundu ndi mkono wolumikizidwa pamalo amodzi, kulemera kwake kumakhala kochepa pano, koma katundu wonse, ngati wachita bwino, upita mu triceps.

Mtundu wapaderowu wakupha umatanthauza kuthandizira pa benchi, monga pokoka cholumikizira ku lamba:

Muthanso kuchita izi mutayimirira, modalira mwendo wachiwiri, kutsogolo:

Njira ina ndiyomwe imagwirira ntchito m'munsi mwa crossover:

Pomaliza, zovuta zimatha kuchitidwa ndi manja awiri nthawi imodzi. Kuti muchite izi, gonani ndi chifuwa chanu pabenchi lokwezedwa pang'ono kapena lowongoka:

Kukulitsa kwa mikono yokhala ndi ma dumbbells kumbuyo kwa mutu

Ntchitoyi ikhoza kutchedwa mtundu wa atolankhani aku France, koma ndizofala kwambiri m'malo ochitira masewera olimbitsa thupi, chifukwa chake, imachotsedwa padera. Kutsindika apa kuli pamutu wautali wa ma triceps. Ndikulimbikitsidwa kuti muike chimodzi mwazomwe mwakhala pansi kapena zoyimirira mudongosolo lanu lolimbitsa thupi mutakweza mkono wanu.

Njira yochitira ndi dumbbell imodzi ndi manja awiri:

Khalani pa benchi yolunjika kapena benchi yokhala ndi kumbuyo kotsika (kumbuyo kwambiri kumatha kulowa panjira mukamatsitsa dumbbell). Osapindika kumbuyo kwanu.
Tengani cholumikizira m'manja mwanu, ikwezeni pamwamba pamutu panu, ndikuwongola manja anu kuti akhale ozungulira pansi. Pachifukwa ichi, projekitiyo imakhala pansi pa zikondamoyo.
Mukamalowetsa mpweya, pang'onopang'ono muchepetseni katsabola kumbuyo kwanu, kwinaku mukusamala kuti musakhudze. Matalikidwe ndi abwino kwambiri kwa inu, koma muyenera kufikira mbali ya madigiri 90.
Mukamatulutsa mpweya, kwezani manja anu pamalo omwe anali pomwepo. Yesetsani kusatambasula mikono yanu kumbali.

Mutha kugwira ntchito ndi dzanja limodzi chimodzimodzi. Nthawi yomweyo, ndibwino kuti tigwire chigongono chachiwiri cha dzanja logwirira ntchito kuti chisapite kumbali.

Kutambasula kwa manja pamalowo

Chitsanzo choyambirira cha ma triceps omaliza zolimbitsa thupi. Nthawi zambiri amachitika kumapeto kwa kulimbitsa thupi kuti azitha kuyenda bwino pamiyendo. Mlandu wina wogwiritsira ntchito uli kumayambiriro kwa kalasi kuti awotha.

Chofunikira pakuchita izi ndikukhazikitsa thupi ndi zigongono kuti mayendedwewo achitike chifukwa cha kupindika komanso kutambasula manja. Ngati zigongono zanu zikupita patsogolo, musachepe.

Zochitazo zitha kuchitika ndi chogwirira chowongoka:

Zosiyanasiyana zokhala ndi chingwe chogwiritsira ntchito chingwe zimapezeka nthawi zambiri:

Kusintha kwina kosangalatsa ndikugwira dzanja limodzi:

Yesani zosankha zonse, mutha kuzisintha kuyambira kulimbitsa thupi mpaka kulimbitsa thupi.

Kukulitsa ndi chingwe kuchokera kumunsi

Zochita zina pamutu wautali wa triceps. Anachita kumtunda wapansi kapena pamtanda:

Kokani chingwe chogwiritsira ntchito pachidacho.
Tengani ndi kuima chafufumimba, kwinaku mukukweza chingwecho kuti chikhale kumbuyo kwa msana wanu, ndipo mikono yanu yakwezedwa m'mwamba ndikugwada.
Mukamatulutsa mpweya, yongolani manja anu, monga pamene mukuchita zowonjezeretsa kumbuyo kwanu. Yesetsani kusatambasula mikono yanu kumbali.
Pamene mukupuma, pindani mikono yanu ndikuyambanso kubwereza.

Kukulitsa ndi chingwe patsogolo kuchokera kumtunda

Poterepa, chogwirira cha chingwe chiyenera kulumikizidwa kumtundu wakumtunda kwa crossover kapena block blocker. Kenako gwirani ndi kutembenuzira nsana wanu, mofanana ndi zochitika m'mbuyomu. Pokhapo chogwiriziracho chikhale chapamwamba kuposa mutu wanu, chifukwa sichiphatikizidwa pachithandara chotsika. Tengani gawo limodzi kapena awiri kutsogolo kuti mukweze zolemetsa pa simulator, pumulani miyendo yanu pansi (mutha kuchita izi mozungulira) ndikutambasula manja anu kumbuyo kwa mutu wanu kupita patsogolo kufikira mutakwaniritsidwa.

Zotsogola

Zotsogola zimagwira ntchito zolimbitsa thupi komanso machitidwe ambiri opatula a biceps ndi triceps. Payokha, ndizomveka kuti muzizichita mwanzeru kapena ngati muli ndi zolinga zina, mwachitsanzo, mukamalimbana ndi mikono.

Mwambiri (osati maphunziro apadera omenyera nkhondo), machitidwe awiri azikhala okwanira:

Kulemera kolemera posungira.
Kupindika / kukulitsa manja mothandizidwa.

Pankhani yolemera kwambiri, njira zotsatirazi zitha kugwiritsidwa ntchito:

Tengani mabelu olemera kapena ma kettlebelo osagwiritsa ntchito lamba wachitetezo.
Kenako mutha kungowasunga nthawi yayitali kapena kuyenda, monganso momwe akuyendera mlimi.
Njira ina ndikutulutsa zala zanu pang'onopang'ono mukapitiliza kugwiritsira ntchito zopumira, kenako ndikufinyani mwachangu. Ndipo bwerezani izi kangapo.
Mutha kuvutitsa zochitikazo pomanga thaulo m'manja mwa zipolopolozo. Kukulira chogwirizira, kumakhala kovuta kwambiri kuchigwira.

Kupindika ndi kutambasula manja mothandizidwa kumachitika motere:

Khalani pa benchi, tengani kapamwamba ndikuyika manja anu m'mphepete mwa benchi kuti manja omwe ali ndi projectile akhale pansi. Nthawi yomweyo, migwalangwa imayang'ana pansi.
Kenako, tsitsani maburashiwo mpaka kuzama kwambiri ndikukweza. Bwerezani nthawi 15-20.
Kenako muyenera kuchita masewera olimbitsa thupi ofanana, koma ndi mitengo ya kanjedza yoyang'ana pansi.

Kumbukirani kuti minofu yakutsogolo imagwira bwino ntchito pafupifupi munthawi zonse zolimbitsa thupi. Ngati simukuchita nawo maphunziro apadera kapena simunapume pazigwa zamphamvu, palibe chifukwa choti muziwapanga padera.

Mapulogalamu opanga manja

Mwambiri, pakukula mogwirizana kwa mikono, ndibwino kugwiritsa ntchito kugawanika kwapakale: chifuwa + triceps, kumbuyo + biceps, miyendo + mapewa.

Lolemba (pachifuwa + triceps)
Bench atolankhani	4x12,10,8,6
Onetsani Dumbbell Press	3x10
Amadziponya pazitsulo zosagwirizana	3x10-15
Kamangidwe atagona pa benchi yopendekera	3x12
Bench atolankhani mwamphamvu	4x10
Makina osindikizira a ku France	4x12-15
Lachitatu (kumbuyo + biceps)
Kukoka kwakukulu	4x10-15
Mzere wopindika	4x10
Njira Yopapatiza Yogwira Mzere	3x10
Mzere wa dumbbell imodzi ku lamba	3x10
Ma curls oyimirira	4x10-12
Nyundo zokhala pabenchi yopendekera	4x10
Lachisanu (miyendo + mapewa)
Magulu Amapewa A Barbell	4x12,10,8,6
Lembani mwendo mu simulator	4x10-12
Kuwonongeka kwa barbell yaku Romania	4x10-12
Kuyimitsa Ng'ombe	4x12-15
Anakhala pansi Dumbbell Press	4x10-12
Kukoka kwakukulu kwa barbell	4x12-15
Tsikira kumbali mbali yotsetsereka	4x12-15

Ochita masewera olimbitsa thupi amatha kukhala ndi ma biceps ndi triceps kwa miyezi 2-3:

Lolemba (manja)
Bench atolankhani mwamphamvu	4x10
Ma curls oyimirira	4x10-12
Triceps Akusambira	3x10-15
Dumbbell curls atakhala pa benchi yopendekera	3x10
Anakhala pansi atolankhani aku France	3x12
Kupindika kokhazikika	3x10-12
Kutambasula manja pamabokosi okhala ndi chogwirira chowongoka	3x12-15
Bweretsani Kugwira Barbell Curls	4x10-12
Lachiwiri (miyendo)
Magulu Amapewa A Barbell	4x10-15
Lembani mwendo mu simulator	4x10
Kuwonongeka kwa barbell yaku Romania	3x10
Mapindidwe amiyendo mu simulator	3x10
Kuyimitsa Ng'ombe	4x10-12
Lachinayi (pachifuwa + kutsogolo, pakati delts + triceps)
Bench atolankhani	4x10
Amadziponya pazitsulo zosagwirizana	4x10-15
Anakhala pansi Dumbbell Press	4x10-12
Kukoka kwakukulu kwa barbell	4x12-15
Kutambasula manja pamabokosi okhala ndi chogwirira cha chingwe	3x15-20
Lachisanu (kumbuyo + kumbuyo kwa delta + biceps)
Kukoka kwakukulu	4x10-15
Mzere wopindika	4x10
Chojambula chapamwamba kwambiri	3x10
Tsikira kumbali	4x12-15
Mapiko a mikono kuchokera kumunsi	3x15-20

Pochita zolimbitsa thupi kunyumba, phatikizani zochitika zofananira kuchokera pazida zomwe zilipo.

Zotsatira

Ndikuphunzitsidwa bwino pamanja, ndizotheka osati kungopeza zokongoletsa zokha, komanso kukulitsa kwambiri ziwonetsero zamphamvu, zomwe ndizofunikira kwambiri kwa othamanga opitilira muyeso ndi ma powerlifters. Kumbukirani kuti ngakhale mumakonda kuchita zoyambira pokhapokha mutakonzekera kugwiritsa ntchito mwakhama masewera omwewo, mikono iyenera kuphunzitsidwa kuyambira mwezi woyamba / wachiwiri wophunzitsira. Kupanda kutero, pali chiopsezo chokumana ndi zotsatira za "mwana wang'ombe", pomwe mphamvu ya manja idzawonjezeka, ndipo magwiridwe awo antchito ndi magwiridwe antchito adzaundana m'malo mwake.