Zochita zoyambira pamanja

Zochita zoyambira pamanja ndi chimodzi mwazida zothandiza pophunzitsira manja akulu ophunzitsidwa bwino. Kupatula apo, monga mukudziwa, masewera olimbitsa thupi ndiabwino kungowonjezera pazofunikira. Tiyeni tiwone momwe tingapangire mikono yayikulu, kuphatikiza kunyumba, pogwiritsa ntchito zolimbitsa thupi.

Kodi zimatengera chiyani kuti minofu ikule?

Choyamba, muyenera kuphunzitsa minofu pafupipafupi, ndipo chachiwiri, ipezeni bwino. Ndipo ngati palibe zovuta pophunzitsa manja: timagwira masewera olimbitsa thupi, kapena timapopera tsiku limodzi, ndiye kuti kuchira nthawi zambiri kumakhala tsoka, makamaka chifukwa tikugwiritsa ntchito kwambiri mikono yathu. Kodi ndi chiyani? Ma biceps ndi ma triceps, paokha, ndi magulu ang'onoang'ono amisempha, koma ndi ntchito zofunika kwambiri pothandiza minofu yayikulu. Chifukwa chake, ma biceps ndi gulu lokhalitsa minofu lomwe limathandizira mmbuyo kumbuyo komweko, ma triceps ndi gulu lokakamiza lomwe "limathandizira" ma deltas ndi chifuwa. Chifukwa chake, mukamatsitsa magulu akulu akulu, nthawi yomweyo mumaphunzitsanso mikono yanu, chifukwa chake, osagwiritsa ntchito ma biceps ndi ma triceps, mutha kuwonjezera minofu yolimba kumapeto kwake. Koma pali zinthu zingapo:

• muyenera kugwira ntchito zolemera zolimba kwambiri;
• Muyenera kumva bwino ntchito ya "chandamale minofu" (lats, chifuwa kapena ma deltas);
• kwakanthawi kwakanthawi kuti asiye "kupopera" kutulutsa kwa minofu yamanja;
• Ndikofunikira kuti muphunzitse minofu yanu yamiyendo - kuwombera ndi ma squats - ndi masewera olimbitsa thupi omwe amatsogolera kuchititsa kwamphamvu kwambiri kwama hormonal system anu ndikutulutsa testosterone kwamphamvu.

Kutsatira malangizo onse omwe ali pamwambapa amomwe mungamangire mikono yayikulu kumabweretsa kuchuluka kwa minofu, ndiye kuti, minofu yanu yonse imakweza voliyumu, kuphatikiza minofu yomwe ili m'manja mwanu. Nthawi yomweyo, amalimba kwambiri - izi zithandizadi, koma pansipa. Chifukwa chake, tapanga minofu yambiri yamanja, koma ndikufuna zambiri.

Tidagawa zinthu zathu m'magawo awiri okhala ndi zida zoyambira pamanja: 1 - awa ndi machitidwe a triceps, 2 - awa, motsatana, machitidwe a biceps. Tiyeni tiyambe ndi 1.

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Maphunziro Apadera a Triceps

Kuyambira pano ndiye kuti timayamba kuchita masewera olimbitsa thupi, ndikukumbukira kuti 2/3 yamiyendo yamikono imayika ma triceps ndi gawo limodzi lokha - ma biceps. Chifukwa chake, minofu yam'mapewa imakhala chinthu chofunikira kwambiri kwa ife. Ngakhale kuti ma triceps ali ndi mitu itatu, ili ndi tendon imodzi, motsatana, tikatambasulira dzanja mukulumikizana ndi chigongono, mgwirizano wonse wa minofu, osati mtolo wina wosiyana. Komabe, kutengera malo a humerus poyerekeza ndi lamba wa kumtunda, kulumikizana kwa minofu poyenda kungasinthidwe.

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Cholinga chathu ndi ma triceps akulu, chifukwa chake, ntchito yathu ndikuphatikiza, "choyambirira," mutu waukulu kwambiri wa ma triceps. " Ili ndiye lapakati; kumapeto kwake kophatikizika kumalumikizidwa ndi scapula. Kuti titsegule mutu wapakati "mokwanira", tiyenera kukweza dzanja lathu pamwamba pamutu pathu, ndikuilozetsa pachigongono, ndikubweretsa mkono kumbuyo kwa mutu, ndikutsatira mkono. Njira yachiwiri ndikuwongolera mkono palimodzi palimodzi ndikusintha phewa pokhudzana ndi thupi. Zochita zoyambira pophunzitsira mikono, motero, ma triceps amaperekedwa pansipa.

Atolankhani aku France

Makina osindikizira a ku France ndi imodzi mwazinthu zothandiza kwambiri pamanja. Apa mwatsatanetsatane zaukadaulo wopanga atolankhani aku France.

Mavi ndi kutsindika triceps

1. Malo oyambira apachikidwa pazitsulo zosagwirizana, thupi ndi lowongoka, lokhazikika pamawondo owongoka mozungulira padziko lapansi.
2. Ndikukhazikika kwa thupi, kapena kupendekeka pang'ono kwa thupi, pindani mikonoyo pazolumikizana mpaka mbali ya 90-100 madigiri, osafalitsa zigongono m'mbali - izi zisuntha gawo lina la katundu paminyewa ya pectoral. Kulimbikitsidwa kwakukulu mu njirayi kukhumudwitsidwa kwambiri chifukwa cha chiopsezo chowonjezeka chovulala paphewa.
3. Wongoletsani mikono yanu, kuyesera kupanga zovuta kwambiri ndi manja anu pazitsulo zosagwirizana.

Triceps Bench Dips

1. Timakhala m'mphepete mwa benchi, ndikugwira m'mphepete ndi manja athu. Kulimbikira kumakhala kotalikirana paphewa, mwina pang'ono pang'ono, apa muyenera kupeza malo abwino olumikizira dzanja.
2. Timabweretsa matako patsogolo, timasamutsa kulemera kwa thupi m'manja mwathu. Nthawi yomweyo, miyendo imawongoka pamalumikizidwe a mawondo ndikubweretsa kutsogolo. Zidendene zili pansi, kapena mutha kugwiritsa ntchito benchi yachiwiri ngati chithandizo (mkhalidwe waukulu: kutalika kofanana ndikuthandizira pansi pa mikono).
3. Timapindika mikono yathu molumikizana ndi zigongono, yesetsani kusatambasula mikono yanu kumbali. Matako ndi kumbuyo zimatsitsidwa pansi, mofanana ndi benchi. Zigongono zimakhazikika pakadutsa madigiri 90, timakonza malowo ndi kutambasula kwa minofu ya phewa.
4. Chotsatira, timagwetsa zigongono, kuyesa kuyang'ana kutengeka kwa ma triceps. Timakonza zovuta muminyewa yolunjika. Kuti mumvetsetse zochitikazi, mutha kugwiritsa ntchito kulemera, pamenepa, iyenera kukhala m'chiuno, pafupi kwambiri ndi mafupa a chiuno.

Biceps kulimbitsa thupi

Ponena za ma biceps, chifukwa cha kuchuluka kwake kwa hypertrophy, ndibwino kuti mugwiritse ntchito kutembenuka kwa mikono kuchokera m'malo awiri akulu: pomwe phewa likugwirizana ndi thupi komanso phewa litabwereranso kumbuyo kwa thupi. Ndiloleni ndifotokoze chifukwa chake zili choncho: ma curls ena amapereka mphamvu zowoneka bwino pamphamvu ya minofu yomwe ikugwiridwa ndikulolani kuti muganizire 100% pakugwiritsa ntchito ma biceps mbali zonse ziwiri. Kusintha malo amapewa okhudzana ndi thupi kumapangitsa kusintha kuchokera pamutu wamfupi wa ma biceps (mapewa amapanikizika mpaka thupi) kupita kumtunda (phewa limakhazikika). Ndikofunika kumvetsetsa kuti pamtundu uliwonse, mgwirizano wonse waminyewa, wonsewo, kuchuluka kwa minyewa ya minofu pakusunthika kumasintha.

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Kuyimirira kwa dumbbell curls

1. Malo oyambira ayimirira, njira yabwino kwambiri, kumbuyo kwanu ndi zigongono mutapanikizika ndi chithandiziro chokhazikika, chomwe sichimaphatikizaponso kuyenda kwa thupi. Zotsogola zimakhala zapamwamba, m'manja mwa ma dumbbells. Kutsogolo kumafanana ndi dzanja.
2. Dzanja likugwada pachiwombankhanga mpaka kutalika kwa madigiri 100, ndiye kuti, osati kwathunthu (ndiye kuti, muyenera kupindika mkono mpaka mutawona kukomoka kwakukulu mu biceps). Ngati mubweretsa cholumikizira paphewa, ndiye kuti, mumachotsera katundu wina kuntchito, ndikutaya mphamvu zake.

Njira yothandiza kwambiri yochitira masewera olimbitsa thupi: kuyang'aniridwa ndikuwongolera pang'onopang'ono mkono wogwira ntchito m'zigongono, kupewa kupumula kwathunthu kwa ma biceps, kuchita kubwereza kofotokozedwaku ndi chiwalo chogwirira ntchito, kenako kusinthana ndikugwiranso dzanja lachiwiri.

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Ndakhala pansi ma dumbbell curls pamadigiri a 45

IP yabwino - atakhala pa benchi, kumbuyo kwa ngodya ya madigiri 45. Manja okhala ndi zotulutsa mawu opachikika amapachika momasuka mbali zamthupi. Udindo wa manja ndi wofanana ndi womwe wafotokozedwa mundime 1 pamwambapa. Chofunikira pakuchita masewera olimbitsa thupi ndikukhotetsa mkono pamalumikizidwe, popanda kusuntha kwina phewa. Njira zoyendetsera palokha ndizofanana ndi zomwe tafotokozazi.

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Kutuluka kwamanja munthawi yomweyo ndi barbell

1. Zamgululi chikufanana ndi zomwe zafotokozedwa m'ndime 1. Chipindacho chimakhazikika m'manja otsika, pamlingo wa m'chiuno, kulumikizana ndikukula m'lifupi. Bala lingagwiritsidwe ntchito ngati lopindika komanso la Olimpiki, EZ ndiyachidziwikire, ndiyabwino, chifukwa imakupatsani mwayi wogwira ntchito bwino ndipo, moyenera, muziyang'ana kwambiri ntchito ya minofu yolunjikayo.
2. Timakhotetsa mikono yathu pazolumikizana ndi chigongono mozungulira mpaka madigiri pafupifupi 100, kudzikonzekeretsa pamlingo wovuta kwambiri wa biceps, tikulamulira timabwezeretsa kapamwamba pamalo ake oyamba.

Momwe mungaphatikizire maphunziro amanja ndikuphunzitsa magulu ena onse anyama

Kukula bwino kwa minofu yamikono, mikhalidwe 4 ndiyofunika (malinga ndi VN Seluyanov - gwero la "Zikhazikitso za maphunziro a mphamvu" (werengani patsamba 126)):

• dziwe la ma amino acid aulere;
• Mlengi waulere;
• mahomoni a anabolic;
• ayoni wa hydrogen.

Zinthu ziwiri zoyambirira zimadalira chakudya chanu, koma chomaliza chimangodalira maphunziro anu. Minofu imakhala ndi acidified panthawi yogwira mobwerezabwereza 12-15, ndiye kuti, mukamagwira ntchito zolemera, 65-70% yazomwe mungakwanitse. Kutengeka kotentha mu minofu kumanena za acidification wabwino.

Mahomoni a Anabolic amatulutsidwa poyankha magulu akulu akulu, omwe ambiri amatulutsidwa pamaphunziro amiyendo. Chifukwa chake, ndizomveka kuphunzitsa ma biceps ndi ma triceps patsiku la miyendo, pambuyo pake. Kapena mangani maphunziro a biceps mpaka tsiku lomwe mumagwiritsa ntchito nsana, ndikuchepetsa pambuyo pachifuwa. M'mawu omalizawa, simuyenera kuchita masewera olimbitsa thupi opitilira 2 m'maseti atatu mulimonse. Mukuphatikiza manja ndi miyendo, ndibwino kuchita zolimbitsa thupi 2-3 za ma triceps m'maseti atatu ndi machitidwe 1-2 a biceps mu 3-4 sets iliyonse.

Pomaliza, kanema wothandiza wonena zamisala yotentha / yozizira kuti athane ndi biceps ndi triceps:

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