Motsa jiki tare da dumbbells don tsokoki na pectoral a gida da kuma dakin motsa jiki * Gicciye

A cikin ginin haɓaka da tsokoki na kirji, ƙwanƙwasawa ba mai kishin mallaka ba ne, kuma maƙirari ba kayan aikin duniya bane. Motsa jiki tare da dumbbells don tsokoki ba kawai ya dace da horo ba: yawancin mata da maza suna buƙatar su don ingantaccen cikakken nazari game da ɗayan mahimman ƙungiyoyin tsoka. Idan kun fuskanci ƙalubalen filin horo, ku tabbata kun haɗa motsi tare da waɗannan kayan aikin yau da kullun cikin shirinku.

A cikin wannan labarin, za mu duba ayyukan dumbbell masu tasiri da nufin haɓaka da haɓaka tsokoki.

Nasihu da Dabi'un Horon Muscle Dumbbell

Lokacin aiki tare da dumbbells, bi shawarwari da yawa:

Fasaha ta farko, sannan nauyi masu nauyi. Ga waɗanda sababbi suke don motsa jiki don yin jijiyoyin tsoka tare da dumbbells, da farko zai yi wahala a iya fahimtar daidai yanayin kwasfa. Ba kamar ƙararrawa ba, babu sandar riƙewa - an haɗa ƙwayoyin tsoka a cikin aikin, saboda haka yana ɗaukar lokaci don kammala aikin.
Musclesananan tsokoki suna da girma, saboda haka ana buƙatar nau'ikan horo don gina su. Tabbatar kun haɗa da motsa jiki daga kusurwa daban-daban a cikin shirin ku.
Muscle yana girma a cikin ɗakin girki da kan gado. Horo mai nauyi yana dakatar da ci gaban tsoka, amma haɓakar tsoka yana ƙaruwa ta hanyar cin abinci mai kyau da dawowa. Har sai da abubuwanda suka gama farfadowa, bashi da ma'ana a sake loda su. Wannan shine dalilin da ya sa, a matsayin mai mulkin, kwana ɗaya a mako ya isa horo.
Babu buƙatar mayar da hankali kan kirji don cutar da baya da ƙafafu. Baya baya mai rauni tare da kirji mai ƙarfi kusan kusan tabbaci ne, kuma motsa jiki yana ba da ƙayyadaddun adadin kawai, amma har ma da matsi masu ƙarfi.

Amfanin horo na dumbbell

Fa'idodi ta amfani da dumbbells don aiki da tsokoki na pectoral:

kewayon motsi ya fi girma tare da barbell;
ana yin tsokoki a kusurwoyi mabambanta;
an haɗa tsokoki masu daidaitawa a cikin aikin, wanda ke tabbatar da haɓakar su;
zaka iya amfani da bawo daya bayan daya;
nau'ikan horo - dumbbells suna ba ka damar aiwatar da irin waɗannan motsi waɗanda ba za a iya yi da ƙwanƙwasa ba, misali, yaɗuwa;
motsa jiki akan tsokoki na pectoral tare da dumbbells a gida basu da tasiri sosai fiye da motsa jiki a dakin motsa jiki;
dumbbells sun dace da waɗanda suke tsoron barbell ko kuma a hankali ba za su iya jurewa ba, ban da haka, ya fi sauƙi ga 'yan mata su kula da dumbbells fiye da barbell.

Darasi na Dumbbell

Bari muyi la'akari da darasin kirjin dumbbell.

Latsa kan benci a kwance

Duk dumbbell presses ana iya ɗauka a madadin su da matsakaiciyar matsakaiciyar matsakaiciyar matsakaiciya, amma ya fi kyau a haɗa waɗannan ƙungiyoyi biyu, a haɗa su da keɓewa.

Kuna buƙatar benci don bencin danna dumbbells. A cikin gida, za'a maye gurbinsa da jere na ɗakuna. A matsayin mafaka na ƙarshe, zaka iya yin aikin a ƙasa. Gidan watsa labarai na kwance yana nufin haɓaka tsokoki na tsakiyar kirji.

Tsarin makirci:

Matsayi na farawa (IP) - kwance a kan benci, kafafu sun tsaya cak a ƙasa (tare da dukan ƙafa), an haɗa ƙusoshin kafada, an miƙe hannaye tare da dumbbells (tafin hannu "duba" ga ƙafafu - madaidaiciya riko) suna sama da kirji. Hannun dole ne a dan lanƙwasa a gwiwar hannu - wannan yana ƙara aminci, "kashe" abubuwan da ke jikinsa kuma ya taɓa dukkan motsawar kirji. Kan yana kan benci, ba a rataye shi ba.
Shaƙa a hankali kuma a hankali ƙananan bawo zuwa matakin kirji. A wannan matakin, zaku iya tsayarwa na dakika.
Yayin da kuke fitar da numfashi, matse bawo har zuwa PI. Effortoƙarin ya kamata ya tashi daga ƙafafu, ta wurin lats zuwa kirji kuma daga kirji zuwa triceps. Gyara kafafu yana da matukar mahimmanci - idan kayi watsi da wannan dokar, wani kaso mai tsoka na kokarin ya bata.

Yayin aikin motsa jiki, mai da hankali kan tsokoki masu aiki, ji dasu. Ofaya daga cikin fa'idodi na dumbbells shine daidai cewa waɗannan kwasfa suna ba ka damar jin tsokoki fiye da barbell.

Shimfidawa akan benci a kwance

Motsa jiki na taimako wanda ke nika abubuwan pectorals kuma yana basu damar shimfiɗa su cikin cancanta a wuri mafi ƙasƙanci. Tsarin makirci:

IP - kwance a kan benci, hannayen da suka ɗan lankwasa a gwiwar hannu suna sama da kirji tare da tafin hannu zuwa jiki (rikon tsaka), dumbbells suna taɓa juna da sauƙi. Sauran PI suna kama da aikin da ya gabata.
Yayin da kake numfashi, shimfiɗa hannayenka zuwa tarnaƙi. A matsayi na ƙarshe, kafadu suna ƙasa da jiki - an miƙa tsokoki zuwa matsayin da biye da yanayi mara dadi. Amma ba lallai ba ne a kawo ga jin zafi.
Bayan ɗan gajeren ɗan hutu a ƙasan, kawo hannayenka zuwa PI. Lokacin motsawa, hannayen ka abu daya ne - kamar dai kana kokarin rungumar itace mai kauri ne.

Babu buƙatar kawo bawo don sake dawowa. Wannan abin damuwa ne kuma yana rage damuwa. Theungiyoyin suna da santsi kuma suna da hankali.

Latsa karkatarwa (lanƙwasa sama)

Wannan motsa jiki na sternum dumbbell yana niyya ne akan ƙungiyar tsoka ta sama. Wannan yankin ne mafi yawancin 'yan wasa ke baya. Lineara horo na benci zai inganta yanayin. Tare da rashin daidaituwa mai ƙarfi, ana ba da shawarar sanya kawai wannan sigar bugawar bencin farko a ranar horo na kirji.

Tsarin aiwatarwa yayi kama da latsa "kwance". Bambanci kawai shine a wurin benci da yankin "saukowa" na dumbbells (a nan an saukar da bawo kusa da saman kirji).

Kwancen karkatar yana da canji. Kayan gargajiya shine digiri 30 daga bene... A wannan matsayin, ana yin aiki da kirji, ba a hada wadatar delta ta gaba sosai. Kusassun da suka fi digiri 45 daidai suke da sauya hankali zuwa kafaɗun. Karamin kusurwa yana kara nauyi akan yankin kirjin tsakiya.

Tsarin shimfida karkata (karkata sama)

Motsa jiki yana cikin hanyoyi da yawa kwatankwacin na baya. Babban ma'anar matattarar abubuwa a cikin ingancin binciken babban kirji a ƙarshen aikin motsa jiki.

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Karkata Latsa (Down lanƙwasa)

Motsi yana mai da hankali ne akan cigaban kirjin kasan. Ba a cika yin sa ba sosai, tunda ragowar ƙananan ɓangarorin pectorals ba safai ba. Shawarwarin kusurwa masu karkata iri ɗaya ne. Bambanci kawai shi ne cewa kusassun ba su da kyau.

Kada ka taɓa yin wannan aikin idan an gano ka da cutar hawan jini. Tare da gangara mara kyau, jini na zuwa kai, wanda zai haifar da matsaloli masu tsanani.

Tsarin shimfida karkata (karkata ƙasa)

Rarraba ""ananan" suna taimaka wajan tuna yankin ƙananan kirji da musamman yankuna na waje. Kamar yadda yake a cikin al'amuran da suka gabata, ana bada shawarar yin gwaji tare da kusurwa. Wannan ba zai ba ku damar yin aiki da kirji kawai ba, amma kuma zai ba da fahimtar wane gangare ne mafi kyau a kowane yanayi na musamman.

Gwanin

Kodayake ana tattauna darussan dumbbell a nan, murdawa motsi ne mai karko. Tare da tsokoki, yana haɓaka baya sosai. Bugu da ƙari, bugun fashin ba kawai yana ƙarfafawa da haɓaka tsokoki ba, amma yana ƙara ƙarar kirji. Wannan lokacin yafi dacewa da samari wanda kwarangwal dinsu bai riga ya fara aiki ba. Amma koda a cikin balaga, yana da ma'ana a shimfiɗa sashin baya da dumbbell.

An gudanar da aikin ne gaba ɗaya da kuma gefen bencin. A halin da ake ciki, na baya kawai yana kan benci - kai da ƙashin ƙugu sun rataye. Godiya ga wannan, tsokoki da sternum gabaɗaya an miƙe da ƙarfi. Wannan yana nufin cewa ƙarar kirji na ƙaruwa sosai.

Kisa dabara:

IP - kwance a ƙetaren (ko tare) da bencin, makamai tare da dumbbell kusan an miƙe tsaye kuma suna can saman kirji. Hannun da aka miƙe sune mabuɗin don haɓakawa mafi kyau. Slightan lanƙwara a gwiwar hannu kawai ya zama dole don dalilai na aminci.
Ba tare da lankwasa hannayenka ba, a hankali ka rage kayan aikin a baya da bayan kai, sarrafawa da jin motsin tsoka.
A daidai wurin shimfidawa, ka dan dakata, bayan haka, tare da kokarin karfi kan fitar da iska, dawo da dumbbell din PI.

Ana yin motsi ne kawai saboda juyawar makamai a cikin haɗin gwiwa. Juya gwiwar gwiwar hannu yana sauya kayan zuwa triceps.

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Bayan horar da ƙananan fannoni, yana da kyau a danƙaɗa su kaɗan ba tare da nauyi ba. Wannan zai hanzarta murmurewa da rage ciwo.

Shirin horo

Kirji babban rukuni ne na tsoka, gabaɗaya, motsa jiki ɗaya a sati zai isa. Yawancin lokaci ana haɗe shi da triceps, tunda yana aiki sosai a duk lokacin bugawa.

Dangane da motsa jiki tare da dumbbells, irin wannan hadadden (kirji + triceps) na iya zama kamar haka:

Motsa jiki	Yawan hanyoyin da kuma reps
Dumbbell benci ya danna kan benci mai kwance	4 saitin 10-12 reps
Dumbbell benci ya danna kan benci mai karkata zuwa sama	4 saitin 10-12 reps
Shirye-shiryen benci na karkata	3 kafa na 12 reps
Gwanin	3 kafa na reps 10-12
Latsa bencin Faransa tare da dumbbells	4 saitin 10-12 reps
Koma baya	3 kafa na reps 10-12

Experiencedwararrun athletesan wasa na iya yin motsa jiki sau biyu a kowane mako idan suna da ƙungiyoyin shayarwa.

Darasi ɗaya tare da girmamawa akan kirji na sama:

Motsa jiki	Yawan hanyoyin da kuma reps
Dumbbell benci ya danna kan benci mai karkata zuwa sama	5 kafa na 8-12 reps
Shirye-shiryen benci na karkata	4 saitin 10-12 reps
Gwanin	4 saitin 10-12 reps

Motsa jiki biyu tare da girmamawa akan tsakiya da ƙananan kirji:

Motsa jiki	Yawan hanyoyin da kuma reps
Dumbbell benci ya danna kan benci mai kwance	4 kafa na 8-12 reps
Dumbbell latsa kwance a kan benci tare da karkata mara kyau	4 saitin 10-12 reps
Shimfidawa akan benci a kwance	3 kafa na 12 reps

Hadadden ya dace sosai don horo a dakin motsa jiki, da kuma horo a gida. A cikin dakin motsa jiki, yana da kyau a haɗa aiki tare da dumbbells tare da motsa jiki tare da barbell. Hakanan zaka iya haɓaka shirin tare da turawa a kan sandunan da ba daidai ba.

Yaya kuke cin abinci yayin motsa jiki?

Yaya ake yin jujjuya tsokoki tare da dumbbells ko wani kayan aiki, idan baku gamsar da bukatun jiki na kayan gini ba? Ba hanya.

Don samun mafi kyau daga horo, bi wasu jagororin:

Yi amfani da 2 g na furotin a kowace kilogiram na nauyin jiki kowace rana (ƙidaya furotin na dabbobi kawai);
cinye isasshen adadin carbohydrates (aƙalla 5 g cikin kilogiram na nauyin jiki) - ba tare da adadin kuzari ba, ba za ku iya horarwa da kyau ba;
sha lita 2-3 na ruwa kowace rana;
idan za ta yiwu, yi amfani da abinci mai gina jiki: girgizar furotin da masu cin nasara za su biya rashin muhimman abubuwa, tunda yana da wahala a same su gaba ɗaya daga kayayyakin halitta.

Ana ba da shawarar ɗaukar Sportpit sau 2-3 a rana - koyaushe bayan horo da dare, haka kuma tsakanin abinci.