Barbell Curl

Chipinda cha barbell ndizopadera kwambiri. Ndi njira yolondola yakuphera, ndi yolumikizira limodzi. Nthawi yomweyo, tikamagwira ntchito zolemera zazikulu ndikugwiritsa ntchito njira ya "Arnold's cheating", imakhala yolumikizana, yokhala ndi katundu wofananira, zomwe zikutanthauza kuti zitha kugwiritsidwa ntchito ngati poyambira.

Cholinga cha zochitikazo

Tiyeni tiwone masewera olimbitsa thupi monga barbell curl ndi ati.

Mosasamala kanthu za njira yakupha, ntchitoyi imakula bwino biceps minofu ya mkono. Makamaka, ndichithandizo chake kuti "mabanki" odziwika atha kupangidwa.

Ubwino

Ubwino wake waukulu ndi:

• njira yosavuta kwambiri;
• kusiyanasiyana kwakukulu: kumatha kuchitika mutayimirira, mutakhala, pogwiritsa ntchito benchi yaku Scott;
• kutha kugwira ntchito osati ma biceps okha, komanso ma brachialis omwe ali pansi pake;
• kusinthasintha: kukweza kumagwiritsidwa ntchito panthawi yozungulira komanso panthawi yopatukana;
• chiopsezo chochepa chovulala.

Ndipo, koposa zonse, imagwirizana ndi iwo omwe angodutsa kumene pakhomo la holoyo. Kuphatikiza ndi ndodo zoyambira, imatha kuwonjezera kuchuluka kwa ziwonetsero zamphamvu ndi mphamvu.

Chosangalatsa ndichakuti: nthawi zambiri oyamba kumene kumalo olimbitsira thupi mwamphamvu "pump bituhu", osanyalanyaza ndodo zoyambira. Chifukwa cha ichi, zotsatirazi ndizotsika kwambiri, zomwe zimawatsogolera kukhumudwitsidwa.

Kumbukirani, kukula kwa magulu a minofu ya biceps kumatheka kokha ndi kutopa koyambirira ndi masewera olimbitsa thupi.

Ndi minofu iti yomwe imagwira ntchito?

Ngakhale kuti zikuwoneka kuti ndizodzipatula, monga momwe zimakhalira kukoka, kusinthana manja ndi barbell, kapena kani, gawo lawo lolakwika, limakhudza minofu yambiri. Kuphatikizapo:

• kutsogolo delta (kuchita monga stabilizers);
• zokopa;
• minofu ya m'chiuno (yogwiritsidwa ntchito poyimitsa thupi pamalo owongoka);
• minofu ya atolankhani komanso pachimake (kulimbitsa thupi kumakhudzidwa);
• miyendo (kupsinjika kwamalingaliro m'malingaliro, kuwonjezeka kwa kulemera kwa munthu chifukwa cha projectile).

Mukapindata mikono ndi chofufumitsa ndikugwiranso, mikono yake imakhudzidwa, popeza pakadali pano bala siligona pachikhatho cha dzanja, koma imagwiridwa ndi mphamvu ya zala.

Mtundu wa "Arnoldovsky"

Kupinda mikono ndi barbell molingana ndi luso la Arnold Schwarzenegger kuyenera kutchulidwa kwina. Ichi ndi biceps kupiringa ntchito kumbuyo minofu ndi Chipilala olondola.

Makhalidwe a kuphedwa

Njira yochitira masewerawa ikuwoneka motere:

1. Kuntchito, kulemera kumatengedwa, komwe kumatheka nthawi 1-2 ndi njira yolondola. Kwa inshuwaransi, lamba wokweza weight wavala.
2. Pulojekitiyi imadzuka ndi kugwedezeka thupi litabwerera m'mbuyo ndipo masamba amapewa amasonkhanitsidwa pamodzi.
3. Bala kenako imatsitsidwa pang'onopang'ono ndikulimbikitsa kwambiri gawo loyipa.

Minofu inagwira ntchito

Kupinda mikono ndi chida chomenyera biceps pogwiritsa ntchito njira ya Schwartz kumasintha kwambiri katunduyo minofu.

Ubwino ndi zoyipa za "Arnold" wosiyanasiyana

Kodi ndizoyenera kugwiritsa ntchito chinyengo cha Arnold mukamachita masewera olimbitsa thupi? Inde, mbali imodzi, iyi ndi masewera olimbitsa thupi ovuta kwambiri komanso ovuta omwe amafunikira chidwi kwambiri kuposa njira yakukweza mabulosi. Mbali inayi, phindu kuchokera pamenepo silabwino monga likuwonekera.

Zachidziwikire, kwa anthu omwe akhala akuchita masewera olimbitsa thupi osakwanitsa chaka chimodzi, kubera kumavulaza osati zabwino. Koma kwa anthu omwe akukumana ndi chigwa champhamvu pakukweza kwa barbell, kusiyanaku kungakhale kwamphamvu kwambiri kuposa mfundo yoti "kubwerera mmbuyo, awiri kutsogolo."

Kuchita masewera olimbitsa thupi mosiyanasiyana sikumakhudza kutalika kwake kwathunthu monga kuphatikiza zina zonse - kaya ndi cholembera chakufa, chiwombankhanga, squat, kapena benchi.

Njira zamakono zakupha

Ngakhale atachita masewera olimbitsa thupi mosiyanasiyana, mfundo za malingalirowa sizimasintha.

Ponena za kusankha kwa kulemera kwake, pantchito yolimbitsa mphamvu, pulojekiti yotereyi imasankhidwa momwe mungagwiritsire ntchito mikono yopindika ndi barbell osayimilira kasanu ndi kawiri pa njira iliyonse, poyang'ana njirayi. Pogwira ntchito ziziwonetsero zamagetsi othamanga - kulemera pansi pa nthawi 12-15. Kupopera, kulemera kulikonse komwe othamanga amatha kuchita maulendo opitilira 20 mothamanga ndikoyenera.

Momwe mungapangire ma curls achikale moyenera molondola:

1. Pulojekitiyi iyenera kugwiridwa ndi mitengo ikhathamira pamwamba, patali theka la chikhatho kuchokera m'mbali mwa khosi (pafupifupi m'lifupi mwamapewa).
2. Mofulumira, kwezani kuti muphatikize kwathunthu pamgwirizano.
3. Pang'onopang'ono komanso moyenera, tsitsani projectile, osafika nayo pansi.

Zinthu zofunika:

• Pa njira ina iliyonse kupatula ya Arnold, thupi liyenera kukhala lowongoka;
• Zigongono sizimakulitsidwa kwathunthu munthawi yobwerera;
• Mukamagwira ntchito ndi bala yopangidwa ndi mawonekedwe a w, mawonekedwe olumikizana ndi chigongono ayenera kuchitika motsatana.
• Simungakanikizire manja anu mthupi, kapena kubweretsa mapewa anu patsogolo.

Chitani masewera olimbitsa thupi

Pali kusiyanasiyana kwakukulu pamutu wakuphedwa, mwachitsanzo, atakhala pansi pazomenyera. Zimakupatsani inu kukonza msana wanu ndikuchepetsa momwe zingakhudzire, zomwe zingakuthandizeni kwambiri pakugwira ntchito mwamphamvu.

Kusinthanso koyenera kuyenera kutchulidwa mwapadera. Iwo, monga mtundu wa Arnold, adapangidwa kuti athane ndi cholepheretsa magetsi. Pali mitundu iwiri yayikulu yochita masewera olimbitsa thupi.

1. Kugwiritsa ntchito mnzanu. Munthu amathandizira kuunjikira cholembera pamwamba, kenako amalimbitsa nthawi yayitali.
2. Kugwiritsa ntchito benchi ya smitt.

Kukweza kolakwika kumatha kugwiritsidwa ntchito ngati chinthu chomaliza mu seti yoyambira, kapena yambani nawo njira yoyamba "yopanda kutentha". Pambuyo pa katundu wotere, minofu imasinthasintha kupsinjika, komwe kumakulitsa kulemera kwa ntchito ndi 10-15% pagawoli. Koma koposa zonse, chifukwa cha masewera olimbitsa thupiwa, mphamvu yayitali kwambiri ya wothamanga imapangidwa bwino.

Kupopa kapena kusapopera?

Pali zotsutsana zambiri pokhudzana ndi kupindika kwa manja ndi bala pa benchi yaku Scott. Kumbali imodzi, kugwiritsa ntchito pulogalamu yoyeseza yapadera kumakupatsani mwayi wopatula katunduyo momwe angathere, kuyang'ana pa biceps okha.

Kumbali inayi, kudzipatula koteroko, minofu yonse ikazimitsidwa, sikuloleza kutenga zolemera zazikulu. Pachifukwa ichi, njira yokhayo yotheka ndikupopera ndi kulemera pang'ono.

Ndipo ndi za kupopera pomwe mkangano waukulu kwambiri umachitika. Akatswiri ena pankhani ya physiology, amakhulupirira kuti ma biceps - monga ma triceps, potengera mawonekedwe ake, amatha kumangobwereza mobwerezabwereza.

Otsutsa kupopera amakhulupirira kuti kumangowonjezera kupirira kwamphamvu, komanso kumathandiza kusunga glycogen, pomwe minofu imatha msanga, zomwe sizimalola kunenepa nthawi zonse.
M'malo mwake, malingaliro onsewa ali ndi ufulu kukhalapo. Ndikusintha kamodzi - kupopera, ngati benchi ya Scott, sikofunikira ndi othamanga omwe akhala akuchita masewera olimbitsa thupi osakwanitsa chaka. Kudzipatula - komanso kukonza njira zoyendera m'minyewa, muyenera kungoyeserera siteji "sitepe imodzi mmbuyo, awiri kutsogolo", kapena kwa iwo omwe akufuna kukonza minofu mwapadera kwambiri.

Maofesi ophunzitsira

Pali mitundu yambiri yamapulogalamu yomwe imagwiritsa ntchito kusintha kwa Arnold kochita masewera olimbitsa thupi komanso koyambirira. Tiyeni tione zazikulu:

Chosangalatsa ndichakuti. Mapulogalamu ambiri a CrossFit amamangidwa pogwiritsa ntchito mfundo zozungulira za BB. Makamaka, poyamba pali kutopa kochulukira kwa minofu yoyambira, pambuyo pake kupindika kwa manja ndi projectile kumagwiritsidwa ntchito ngati kudzipatula koyenera.

Malingaliro

Kaya kusiyanasiyana kotani komwe wothamanga angasankhe, ndizosatheka kupatula kukweza barbell ku biceps. Kupatula apo, kulibenso zolimbitsa thupi (kupatula njira zina) zomwe zingapangitse kugwiritsa ntchito biceps flexor muscle. Ngakhale mzere wopindikawo umatanthauza kutsindika kwa latissimus dorsi.

Ndiye chifukwa chake, ngati mukufuna mikono yayikulu komanso yogwira ntchito, yomwe simudzachita manyazi kuionetsa pagombe pambuyo pake, njira yokhayo ndikunyamula kulemera kwa ma biceps.

Onerani kanemayo: How To Build Huge Biceps: Optimal Training Explained (Mulole 2025).