Motsa jiki na motsa jiki don motsa jiki * Gicciye

Platesarfin faranti mai ƙarfi shine alamar kowane ɗan wasa mai mahimmanci. Kuma zaka iya maimaitawa koyaushe game da mahimmancin yin famfo duka jiki - yawancin masu farawa suna jingina da farko akan ɗamara ta kafada. Ayyukan motsa jiki da aka bayar a cikin labarin a cikin ɗakin motsa jiki zai taimaka ƙirƙirar tsokoki masu kyau da kyau. An tsara motsi da hadaddun abubuwa don maza, amma ana kuma ba da shawarar 'yan mata su yi amfani da "na gargajiya" don ƙirƙirar jituwa da kyakkyawa adadi.

Gym Motsa jiki Tukwici

Babban dabarun yin aiki a dakin motsa jiki ya kamata ya dogara da fahimtar al'amuran fasaha da cikakken kimar yanayin jikinku.

Don yin abubuwa, bi waɗannan jagororin ƙwararru:

An ba da fifiko ga ayyukan kirji na asali a cikin dakin motsa jiki. Ana gina tsokoki ta ƙungiyoyi masu haɗin gwiwa da yawa waɗanda suka ƙunshi ƙungiyoyin tsoka da yawa lokaci guda. Tare da taimakon keɓaɓɓun atisaye, an goge tsokoki, an yi amfani da wasu yankuna dalla-dalla (an raba tsokoki zuwa manyan yankuna, tsakiya da ƙananan yankuna).
Basic ya kamata a yi a farkon motsa jiki da kuma keɓewa ƙungiyoyi a karshen.
Gabaɗaya, yawan wasannin motsa jiki na "kirji" na mako-mako (lokacin aiki akan rarrabuwa) shine 1. Ana barin zama biyu a kowane mako don ƙwararrun experiencedan wasa da suka kware a cikin wannan rukuni na tsoka. Amma a nan, aƙalla kwanaki 3 ya kamata su wuce tsakanin tafiye-tafiye zuwa dakin motsa jiki - tsokoki suna buƙatar sake dawowa.
Adadin hanyoyin da maimaitawa yana da canzawa kuma ya dogara da buri da damar ɗan wasan. Shawarar gama gari ita ce motsa jiki 2-5 a cikin motsa jiki ɗaya don shirya 3-4, kowane ɗayan yana da maimaita 8-15. Amma ana maraba da gwaje-gwajen a nan - wasu suna girma daga "famfo", wasu suna buƙatar hanya mai ƙarfi.
Yawancin 'yan wasa suna da yankin kirji na sama mai rauni, saboda haka bai kamata ku yi dukkan motsa jiki a kan benci na yau da kullun ba tare da karkata ba.
Lokacin horo tare da barbell, yi aiki tare da faɗi daban-daban. Tare da rikewa mai yawa, yankuna na waje na kirjin sun fi loda, tare da taƙaita wurin da hannayen suke, lodin ya tafi zuwa ɓangaren ciki, matsattsun saitin hannayen kuma ba ya haɓaka kirji, amma yankuna uku.
Lokacin aiwatar da kowane motsa jiki, tabbatar cewa gwiwar hannu sun dan lankwasa a saman wurin, in ba haka ba akwai babban haɗarin rauni. Hakanan yana ƙara mai da hankali kan yin aiki da kirji maimakon triceps.
Kafin aiwatar da hanyoyin aiki, ana buƙatar dumi sosai tare da ƙarami, a hankali nauyi mai ci gaba. In ba haka ba, rauni ba makawa. Bugu da kari, isasshen ƙwayoyin tsokoki ba su da iyakar sakamako.

Mafi kyawun aikin motsa jiki

Wadannan darussan kirjin a cikin dakin motsa jiki suna daga cikin mafi kyawun dalili. Akwai motsa jiki sama da ɗari don motsa jiki. Amma don ci gaban tsokoki, waɗanda aka bayar a cikin wannan labarin sun isa sosai.

Koyaya, bin tsarin sihiri mai mahimmanci shima bashi da aiki - daidaitaccen kirji shine sakamakon horo iri-iri. Muna ba ku shawara ku yi amfani da duk motsin da aka bayyana (ba shakka, ba a cikin motsa jiki ɗaya ba). Kuma yana da kyawawa don ƙara wani abu naka don shirin.

Bench latsa

Motsa jiki na asali da na asali. A matsayinka na ƙa'ida, anyi shi da farko, amma kawo yankuna masu ƙeta a hankali na iya nufin maye gurbin latsa kwance tare da wasu wurare a cikin hadaddun. Kawai a cikin ɗaga wutar lantarki ne bencin benci ba za'a iya maye gurbinsa ba. Tare da aiki na yau da kullun akan tsokoki na pectoral, kuna iya cire shi daga shirin. Tare da taimakon wannan motsi, tsokoki suna haɓaka kuma ƙarfin yana ƙaruwa sosai.

An ba da shawarar matsin lamba mai ɗorewa don farawa. Dabarar tana da sauki, amma zai iya daukar shekaru kafin ya mallaki fasahar nuances.

Tsarin makirci:

Matsayi na farko (IP) yana kwance a kan benci, sandar tana kan tsaye sama da idanu a tsayi ƙasa da wuyan hannu tare da miƙe hannu, an haɗu da ƙafafun kafaɗa, ƙugu da baya sun danne kan benci, ƙananan baya yana ɗan lankwasawa (amma ba yawa ba, ba kwa buƙatar lanƙwasawa, kamar yadda a ciki lifarfafawa), ƙafafu sun daskare a ƙasa tare da ƙafa duka.
Auki sandar tare da madaidaiciyar ƙawanyar zobe (dabino daga gare ku, duk yatsu). Theauki sandar daga sandunan - a farkon, sandar ya zama a matakin kirjin sama. Hannun sun fi kafada fadi fiye da kafada, amma matsayinsu ya dogara da tsawonsu da kuma makasudin horarwa - lallai ne ku yi gwaji da fadin rikewa.
Yayin numfashi, a hankali kuma a ƙarƙashin sarrafawa, ka rage ƙwanƙolin ƙirin a kirjin a yankin kusa da nonon. Arfin sandar ya kamata ya ɗan taɓa jikin. Babu buƙatar yin billa.
A kan iska mai ƙarfi, matse kayan aikin sama. Ba kwa buƙatar kunɗa gwiwar hannu zuwa ƙarshen, to kirjin zai kasance cikin tashin hankali gabaɗaya. Amma kar a sanya gajeren yayi gajarta.

Yana da matukar mahimmanci a "kama" motsi. Amfani da aikin buga benci da ƙarfin ƙarshe da sakamakon ginin jiki ya dogara da wannan. Kuna buƙatar latsawa, farawa da ƙafafu - ana watsa ƙoƙari daga ƙafafun zuwa lats kuma daga baya zuwa hannaye da kirji.

Dumbbell danna kan benci a kwance

Kama da aikin da ya gabata. Bambanci shine cewa a wannan yanayin an haɗa tsokoki masu karfafa gwiwa. Lokacin matse sandar, aikin aikin ya fi karko, don haka babu buƙatar ƙarin ƙarfafawa. Bugu da kari, dumbbell press ya baku damar kara karfin karfin pectoral. Idan sandar ta tsaya a saman wuya kuma bata bada izinin cimma nisan da ake bukata ba, to wasu kwasfa biyu sun cire wannan takurawar, zasu baka damar runtse hannunka kadan kadan.

Dabarar ta yi kama. Da farko, ana ɗauke dumbbells daga ƙasa, sa'annan a sanya su a tsaye a ƙafafunsu (a cikin wurin zama) kuma a sauke su kan benci tare da bawo, yayin matse su sama. Idan dumbbells suna da haske, zaka iya yin shi daban, amma tare da masu nauyi ba shi da tasiri aiki daban.

Matsayin shimfidawa na pectorals - zuwa ma'anar iyaka kan rashin jin daɗi. A saman, bawo suna a ɗan nesa nesa da juna, ba kwa buƙatar buga su.

Bayan sun kammala aikin, sai a jefa bawon zuwa bene daga yanayin da yake. Amma wannan dole ne a yi shi a hankali don kar a jujjuya tsokoki kuma kada ya lalata jijiyoyin.

Bench latsa a wani kwana

Akwai hanyoyi biyu don wannan aikin - buga benci tare da karkata sama da kasa. A yanayi na farko, babban kaya ya faɗi akan kirji na sama da gaban delta. Tare da gangara mara kyau, ƙananan yankin na tsoffin pectoral suna haɓaka. Kwancen karkatarwa digiri 30-45 ne zuwa ɗaya gefen ko ɗaya. Ba a ba da shawarar kusurwa mafi girma ba yayin da yake cire kaya daga ƙungiyar tsoka mai niyya zuwa delta.

Dabara don yin latsa "saman" tare da barbell:

IP - sandar tana a madaidaitan hannaye sama da kasusuwa, an danntsar da baya da ƙashin ƙugu zuwa ga benci, ƙafafu suna da ƙarfi a ƙasa tare da dukan ƙafa.
Yayin da kake shakar iska, a hankali ka rage sandar zuwa saman kirjinka, karkashin kwalayan.
Yayin da kuke fitarwa, dawo da aikin zuwa PC tare da ƙoƙari mai ƙarfi.

Dabarar yin latsa "ƙananan" tare da barbell daidai yake. A wannan yanayin, an saukar da sandar zuwa ƙananan kirji. An gyara kafafu tare da rollers mai laushi.

Hakanan zaka iya yin waɗannan matattun (kamar a kan benci ba tare da karkata ba) a cikin na'urar kwaikwayo ta Smith:

Du Hotunan Odua - stock.adobe.com

Karkata Dumbbell Latsa

Ayyukan motsa jiki na Dumbbell a cikin dakin motsa jiki sun haɗa da irin wannan fasaha. Kamar yadda yake tare da barbell, za ku iya kuma ya kamata ku yi horo a kan benci tare da nuna bambanci mai kyau da mara kyau.

An bada shawarar canza wasu kusurwa a cikin zaman daya. Misali, da farko kayi aikin buga benci, sannan kayi dumbbells a kan benci mai karkarwa. Wannan zaiyi aiki duk tsokawar pectoralis.

Dips a kan sandunan da ba daidai ba

Ofayan mahimman motsi waɗanda za a iya yi ba kawai a cikin dakin motsa jiki ba, har ma a gida. Suna yin turawa a kan sandunan da ba daidai ba duka tare da nauyin su da ƙarin nauyi. Nisa tsakanin masu tallafi ya kamata ya fi fadi kafada kadan. Distancearin nesa yana sa aikin motsa jiki ya zama mai rauni, yayin da ƙasa da tazara ya mai da hankali ga triceps.

Ga masu farawa a kulab ɗin motsa jiki, akwai na'urar kwaikwayo ta musamman - gravitron, inda zaku iya yin turawa tare da ma'aunin nauyi, wanda ya sauƙaƙa aiwatarwa:

Fasaha:

IP - a kan sandunan da ba a daidaita su ba. Ga masu farawa da ‘yan wasa da ke aiki tare da ƙarin nauyi, ana ba da shawarar yin amfani da tallafan ƙafa don ɗagawa a cikin SP.
Yayin da kake shakar iska, kasan kanka kasa kadan kuma ka karkatar da jikinka gaba. Sauke kanka zuwa matakin da kafadunku suke daidai da bene. Ana buƙatar karkatar da jiki - kawai a cikin wannan bambancin ana ɗora ƙwayoyin tsoka (tare da mafi karkatarwa, tsokoki masu motsi na kafaɗa).
Yayin da kuke fitarwa, koma cikin PI. Zai yiwu kuma ba a cika fadada gwiwar hannu ba.

Wajibi ne a sauka cikin nutsuwa. Lokacin faduwa, kar a cika shi da yawa. Amma bai cancanci yin abu kaɗan ba - rashin wadataccen faɗi, kuma, yana daidai da sauya kayan zuwa kan tudu. Ba kwa buƙatar danna hannayenku zuwa ƙirjinku.

Yana da kyau a fara horo tare da ƙarin nauyi bayan zaka iya yin maimaita 15-20 ba tare da nauyi ba tare da matsaloli ba.

Latsa cikin na'urar kwaikwayo

Yawancin ɗakunan motsa jiki an sanye su da injina na musamman don ƙwayoyin tsoka, wanda a ciki ake yin aikin buga benci a gabanka. Hakanan ana ɗauka wannan motsa jiki ne na asali, amma ya kamata a yi bayan ƙararrawa, dumbbell, da ƙungiyoyin mashaya a layi daya.

Dabarar tana da sauki sosai:

Daidaita dokin kayan dokin don ƙarfafawa ya kasance akan pectoralis ba kan deltas ba.
Loda injin tare da fanke a ɓangarorin biyu. Zauna, danna bayanku da ƙarfi kuma huta ƙafafunku.
Yayin da kake fitar da numfashi, matsi abin sarrafawa na na'urar kwaikwayo, ba kwa buƙatar tsawaita gwiwar hannu gabaɗaya. Yi kokarin maida hankali kan kirjin ka, kar kayi amfani da kayan kwalliyar ka.
Yayin da kake numfashi, koma cikin yanayin farawa, amma kada ka buga ƙuntatawa.

A wasu wasannin motsa jiki, na'urar kwaikwayo zata iya kama da wannan:

Bayanin hannu a cikin ƙetare

Wannan aikin motsa jiki ne wanda kawai yake da ma'ana bayan kaiwa wasu matakan. Masu farawa sau da yawa sukan "kai hari" simulators, suna watsi da tushe. Ba daidai bane - ba zaku iya sifantawa da goge abin da ba haka ba. Amma ana iya ba da shawara ga aiki a toshe don neophytes, idan ba sa bin ƙwayoyin tsoka, amma kawai suna ƙoƙari don cikakken sautin tsoka.

Cikakkun bayanai game da makamai daki-daki musculature da mayar da hankali galibi kan tsakiya da ƙananan kirji yankuna (kodayake wannan ya dogara da matsayin hannayen - babba ko ƙananan). Babban motsa jiki - tsaye - yana haɓaka yanki na waje. An zaɓi zaɓi mafi wuya - kwance - an tsara shi don yanki na ciki.

Dabara don yin motsi tsaye daga maɓallin sama:

IP - tsaye a tsakanin tubalan, hannayen da aka sake suna riƙe da abin riko na na'urar kwaikwayo, an ɗan karkata jiki gaba, ƙafafu faɗin kafada baya. Hannun sun dan lankwasa a gwiwar hannu.
Yayin da kake fitar da numfashi, hada hannayenka wuri guda gwargwadon iko kuma ka riƙe a wannan matsayin na 1-2 sakan.
Dawowa cikin nutsuwa zuwa IP.

Game da motsa jiki daga ƙananan hannayen, ɓangarorin sama na kirji sun fi shiga:

Hanyar fasaha don yin motsi na kwance (bencin yana tsakiyar tsakanin tubalan):

IP - kwance akan benci, hannaye suna riƙe da maƙunoni, sun ɗan lankwasa.
Haɗa hannayenku tare kuma riƙe wannan matsayi don 1-2 seconds.
Komawa zuwa IP ɗin da ke ƙarƙashin iko.

Yi ƙoƙari ka ɗora haɗin gwiwar gwiwar kaɗan-kaɗan. Wannan ɗayan ɗayan aikin motsa jiki ne na maza a cikin dakin motsa jiki, wanda ba kwa buƙatar bin manyan nauyi. Idan ana yin latsawa a cikin nau'ikan maimaitawa da yawa da tsarin iko, to ana yin bayanin ne kawai a yanayin yin famfo.

Abinda ke tattare da gicciye shine cewa na'urar kwaikwayo ta dace da kowa: athletesan wasa da suka ci gaba, masu farawa, athletesan wasa dake murmurewa daga rauni, yan mata.

Bayanai a cikin na'urar kwaikwayo "Butterfly"

Sunan madadin don na'urar kwaikwayo shine Peck-Deck. Yunkurin yayi kama da motsa jiki na baya, amma anan ana yinshi a zaune ba tare da lankwasawa ba.

Dabarar kusan iri ɗaya ce - kuna buƙatar kawo hannayenku a gabanku yayin da kuke fitar da numfashi, ku yi jinkiri na 1-2 sakan kuma ku koma matsayin farawa ƙarƙashin iko.

Kwanciya dumbbells kwance

Ana iya yin sa duka a kan benci na yau da kullun da kuma a kan benci mara kyau. An sauya girmamawa zuwa yankin da ya dace na manyan pectoralis. An yi la'akari da shi azaman motsa jiki ne mai aiki kuma yana aiki sosai don miƙa ƙwayoyin pectoral a ƙarshen motsa jiki. Hakanan babu buƙatar kora nauyi anan.

Dabarar ita ce kamar haka:

Matsayin farawa yana kwance, dumbbells an matse su, riƙon tsaka tsaki ne, ma'ana, dabino yana fuskantar juna.
Yayin numfashi, a hankali watsa su zuwa tarnaƙi zuwa kusurwar da ta fi dacewa. Wasu a lokaci guda suna buɗe dumbbells ɗin kansu.
Yayin da kake shaƙar iska, koma cikin larurar PI saboda raunin jijiyoyin pectoral.

A game da benci mai karko, dabarar iri ɗaya ce:

Karkata Dumbbell Pullover

Wannan ɗayan ɗaukacin motsa jiki ne. Ba kamar juzu'i a kan benci mai kwance ba, karkatarwar ta rage girman shigar da lats. Babban manufar wannan motsi shine ɗaukar yankin kirji na sama. Wannan madadin madadin matattarar benci mai hawa sama. Amma sabanin na biyun, lokacin da ake yin juji, gaban delta ba zai taimaka wa tsokoki ba.

Kisa dabara:

IP - zaune akan benci, wanda bayansa yana da tudu sama da digiri 30-45, hannaye biyu suna riƙe dumbbell ta ɗayan ɓangarorin da ke sama da kai. Hannun sun kusan cika sosai - gwiwar hannu sun dan lankwasa don aminci.
Rage dumbbell a bayan kai ba tare da lankwasa hannunka ba. Pointarshen ƙarshen shine matsayi na miƙaƙƙiyar miƙaƙƙen ƙwayoyin pectoral, yayin da bai kamata a kawo shi ga abubuwan jin zafi ba.
Koma hannunka zuwa PI.

Gwaje-gwaje tare da kusurwoyin baya za su dace a nan. Yana da mahimmanci a zaɓi kusurwar da ƙarfin lantarki a cikin yankin manufa zai kasance mafi girma.

Tsarin horo na tsoka a cikin dakin motsa jiki

Ya rage a gano yadda ake bugun tsoka a cikin dakin motsa jiki cikin sauri da aminci-yadda zai yiwu - wanne hadadden abin da za a zaba domin cimma sakamako mai kyau.

Zabi na farko shine hadewar kirji da triceps na raba kwana uku (kirji + triceps, baya + biceps, kafafu + kafadu):

Motsa jiki	Hanyoyi	Maimaitawa
Bench latsa	4	12,10,8,6
Dumbbell danna kan benci tare da gangare zuwa sama	3	10-12
Zaune Latsa	3	12
Bayanai a cikin ƙetare	3	12-15
Faransa benci latsa	3	12
Ja kan toshe tare da igiya ƙasa	3	12-15

Zaɓin na gaba ya dace da ƙwararrun athletesan wasa waɗanda ke buƙatar ƙwarewar kirji. An tsara shirin don motsa jiki na kirji guda biyu a kowane mako. Na farko ana nufin yin aiki ne da kirjin sama da delta. Na biyu shine girmamawa akan tsakiya da ƙananan sassan da triceps. Ana yin tsokoki na baya da ƙafafu a cikin wasu motsa jiki guda biyu a cikin yanayin tallafi.

Darasi 1:

Motsa jiki	Hanyoyi	Maimaitawa
Bench latsa kan benci mai karkata zuwa sama	4	8-12
Dumbbell danna kan benci tare da gangare zuwa sama	3	10-12
Shimfidawa a irin wannan bencin	3	12-15
Zama Dumbbell Latsa	3	12
Wide riko broach	3	12
Mahi yana tsaye zuwa tarnaƙi	3	15

Darasi 2:

Motsa jiki	Hanyoyi	Maimaitawa
Bench latsa	4	12,10,8,6
Dumbbell benci ya danna tare da karkata ƙasa	3	10-12
Dips tare da ƙarin nauyi	3	12
Kwanciya dumbbells kwance	3	12-15
Frenchan jaridar Faransa da ke zaune	3	12