Manyan Biceps 15: Ayyuka da Shirye-shiryen Horarwa * Gicciye

Duk mutumin da ya zo dakin motsa jiki yana tunani game da tsokoki na hannu. Kuma da farko dai, ya mai da hankali ga ci gaban murfin juzu'i na juzu'i na hanun - biceps. Yadda ake horar da shi daidai kuma menene aikin biceps mafi inganci? Karanta game da shi a cikin labarinmu.

Kadan game da jikin mutum na biceps

Kafin la'akari da motsa jiki don yin famfo biceps, bari mu wartsakar da ilimin halittar jiki. Biceps karamin rukuni ne na tsoka wanda ke da hannu cikin lankwasa hannu a gwiwar hannu. Yana da tsarin lever - wannan yana nufin, mafi kusancin nauyin yana kusa da hannunka, da ƙarancin buƙatar buƙata don yin famfo.

Wani mahimmin fasali shine cewa biceps ba tsoka ɗaya bace, amma haɗuwa ce ta ƙungiyoyin tsoka masu alaƙa da juna:

Gajeren biceps kai. Mai alhakin ɗaukar nauyi mafi nauyi na jiki tare da hannaye da aka juya zuwa ga mai tsere (tare da ɗagawa).
Long biceps kai. Babban murfin tsoka wanda yake bada biceps taro da ƙarfi. Ayyukan iri ɗaya ne. Thearfafawa a kan kai ya dogara da nisa na riko (kunkuntar - tsawo, faɗi - gajere).
Brachialis. Wani suna - tsokar kafaɗa, wanda ke ƙarƙashin ƙarkashin biceps, yana da alhakin ɗaga nauyi tare da tsaka tsaki da rikon baya.

Lura: a zahiri, brachialis baya cikin tsokar biceps, amma yana ƙara ƙarar hannu sosai, kamar yana tura biceps ɗin.

Ka'idodin horo

Don ƙirƙirar hadadden abu don biceps, tuna da ƙa'idodin ka'idojin horo:

Duk da kusan rashin cikakken motsa jiki na motsa jiki don yin aiki da tsoka mai juzu'i, yana aiki babba a duk motsawar baya. Abin da ya sa ke nan yawanci ana sanya shi a ranar baya, yana ƙare shi a cikin atisayen keɓewa guda 2-3.
Don yin famfo biceps, ya isa amfani da harsashi ɗaya. Amma kuma zaku iya canzawa, tsokoki suna son sabbin atisaye da kusurwar motsi.
Biceps ƙananan rukuni ne na tsoka waɗanda ba a tsara su don tsananin aiki ba. Sabili da haka, motsa jiki mai lankwasa hannu kowane mako a cikin motsa jiki na 2-4 ya isa.

Motsa jiki

Yi la'akari da darussan asali don yin famfo biceps.

Basic

Motsa jiki kawai don biceps shine jawowa akan sandar kwance tare da kunkuntar riko. Duk da cewa har ila yau baya cikin wannan motsi, zaka iya sauya girmamawa zuwa ga biceps brachii ba tare da mika gwiwar hannu zuwa karshen ba kana mai da hankali kan dagawa ta hanyar lankwasa hannaye.

Daban-daban lankwasa akan layuka da juzu'i suma na asali ne, amma don tsokoki na baya. Biceps suna aiki a nan zuwa ƙarami kaɗan. Sabili da haka, kusan dukkanin horo don wannan ƙungiyar tsoka sun ƙunshi keɓancewa.

Ulatingarfafawa

Saboda ƙaramin ƙarami, hanya mafi sauƙi don haɓaka biceps shine tare da hadaddun yawanci motsawar keɓewa. Dukansu suna da fasaha iri ɗaya kuma sun bambanta kawai a matsayin hannu da jiki. Saboda haka, zamuyi la'akari dasu a cikin rukuni.

Barbell tsaye / dumbbell biceps curl

Wannan aikin ana ɗaukar shi mai sauƙin isa don koyo kuma yana samar da ƙarfi na bicep. Dole ne a yi shi daidai da ƙimar da yawan maimaitawa na 8-12. Ba kwa buƙatar yaudara da jujjuya jiki, zai fi kyau ku rage nauyi kuyi aiki a sarari bisa ga dabara:

Aauki harsashi. Ana iya yin barbell da madaidaiciya ko lankwasa sandar. Bambanci kawai shine dacewar goge gogewar ku. Auka yana da faɗi-faɗi kafada ɗaya ko kuma ya fi ƙanƙanta. Za a iya tura dumbbells nan take tare da riko daga gare ku, ko kuna iya juya hannu daga tsaka tsaki lokacin ɗagawa. Idan baku juya dumbbell ba, amma ci gaba da ɗaga shi ba tare da faɗuwa ba, zaku sami motsa jiki irin na guduma. Yana haɓaka brachialis da jijiyoyin wuya sosai. Yin duka dumbbells lokaci guda ko a madadin ba shi da mahimmanci, babban abu fasaha.
Sannu a hankali ka daga aikin zuwa yanayin da yake, ba tare da yin birgima ko juya baya ba. Gwada kada a kawo gwiwar hannu gaba.
Rike shi a cikin wannan yanayin na sakan 2-3.
Saukeshi ƙasa a hankali kamar yadda ya kamata, ba tare da kunna hannunka a gwiwar hannu ba.

Ensionara hannuwan hannu a gwiwar hannu yana ƙaruwa lokacin da aka ɗaga shi, juya shi daga tsokoki zuwa jijiyoyi, wanda ba ya ba da damar yin aiki tuƙuru kuma yana barazanar raunin lokacin aiki tare da manyan nauyi.

Zaune dumbbell dagawa

Tsarin motsa jiki na biceps yakan hada da bambancin zama na aikin da ya gabata. Sun fi tasiri, tunda har a matsayi na farko, biceps brachii ya miƙe kuma yayi tsami. Bugu da kari, ana cire magudi ta hanyar gyara jiki.

Dabarar ta yi kama da wadda ta gabata.

Ifaga sandar / dumbbells a cikin bencin Scott

Idan baku san yadda ake yin biceps ba daidai kuma ba kwa son tambayar mai koyarwa game da shi, yi amfani da bencin Scott. Abubuwan da aka zana na na'urar kwaikwayo suna baka damar kashe ba tsokoki na baya kawai ba, har ma da delta daga aiki, godiya ga abin da zaku sami aikin motsa jiki na biceps. Zaiyi wahala ayi kuskure da dabaru anan.

An fi so a yi horo tare da sandar W don rage damuwa a wuyan hannu. Idan kuna yin motsa jiki tare da dumbbells, zai fi kyau ku yi shi bi da bi tare da kowane hannu.

Kisa dabara:

Zauna a kan benci, danna jikinka da matashin kai na musamman, akan abin da kake buƙatar ɗora hannunka a kai.
Theauki aikin daga raƙuman siminti, zaku iya tashi kaɗan idan baku isa gare su ba. Idan kuna motsa jiki tare da abokin tarayya ko mai horarwa, zai iya baku kwalli.
Theara aikin a cikin motsi mai santsi.
Rike shi a samansa na tsawon daƙiƙa 2-3.
Saukeshi ƙasa a hankali kamar yadda ya kamata, ba tare da kunna hannunka a gwiwar hannu ba.

Entunƙwasa kan curls biceps

Akwai hanyoyi da yawa don aiwatar da wannan motsi. Abinda suka hada baki dashi shine cewa an karkatar da gangar jiki a kasa, hannun yana rataye (wanda yake daidai da kasa), amma gwiwar hannu bai kamata ya motsa ba, kamar jikin kanta. Ya zama cikakken bincike na biceps, idan har an zaɓi nauyin daidai.

Daga cikin bambancin bambancin motsi, lankwasawa tare da ƙwanƙwasa yayin kwance a kan benci mai karkata ana iya rarrabe:

Hakanan wani zaɓi na yau da kullun shine lanƙwasa hannu tare da dumbbell a cikin karkata, tare da ɗayan hannun yana kan cinya. Mafi sau da yawa ana yin sa yayin tsaye, amma kuma yana yiwuwa yayin zaune:

Wannan kuma ya hada da manyan curls tare da dumbbells. Anan hannun aiki yana kan cinya, amma ma'anar ɗaya ce:

Wadannan darussan ya kamata a sanya su a karshen aikin motsa jiki.

Dagawa kan bulo da cikin simulators

Akwai injunan biceps daban-daban a kulab ɗin motsa jiki na zamani. Yana da kyau a gwada duka su kuma zaɓi ɗayan wanda kuke jin ana yin aikin tsoka kamar yadda ya yiwu. Ba kwa buƙatar saka su a farkon aikin motsa hannu, amma kuna iya amfani da su zuwa ƙarshen don "gamawa" da biceps ɗin. Ofaya daga cikin zaɓuɓɓukan da aka fi sani shine na'urar kwaikwayo wanda ke daidaita ɗakin bench na Scott:

Haka kuma yana yiwuwa a yi sauye-sauye iri-iri da yawa a kan ƙananan toshe da kuma a ƙetaren. Amfani da ƙananan toshe, zaku iya yin ɗagawa ta madaidaiciya ko ɗan lanƙwasa mai ɗauka, tare da igiya ba tare da ɗorawa ba (analog ɗin "guduma") ko da hannu ɗaya:

Ond antondotsenko - stock.adobe.com

Jale Ibrak - stock.adobe.com

Zai fi dacewa a yi aiki daga ginshiƙan sama a cikin gicciye, a lokaci guda lanƙwasa hannayen da aka ɗaga zuwa ƙafaɗun kafaɗun, ko lanƙwasa hannayen ba tare da ɗorawa da igiya ba (aiki da brachialis):

Yadda ake horarwa?

Biceps nawa ne za a yi a motsa jiki? Amsar wannan tambayar ya dogara da nau'in aikin kanta.

Idan kuna yin kwazo a cikin horo na biceps (lokacin da yake baya) kuma kuna son hanzarta sakamakonku, zaɓi ranar hannu daban a cikin rarrabuwar, kuma kuyi famfo shi a ranar baya:

A ranar hannaye, akwai sauyawa: motsa jiki don biceps - motsa jiki na triceps.
Gaba ɗaya, a wannan rana, zai isa a yi atisaye 4: uku don biceps ɗaya kuma don brachialis. Kuma 3-4 don triceps.
Na farko ya kamata koyaushe ya zama mai jan hankali tare da rikon baya, ɗaga barbell don biceps yayin tsaye ko zaune dumbbells.
Na biyu wani motsa jiki ne daga wannan jeren ko juyawa akan kujerar Scott.
Na uku shine mafi kyau don sanya ɗayan ɗagawa a cikin gangare ko kan toshe.
Bayan kwana daya ta dawo, ya isa ayi atisaye iri-iri na famfo don 15-20 reps a cikin set 3.

Idan muka yi la'akari da babban shirin don nauyi / bushewa a cikin tsarin raba, yana da kyau a haɗa biceps tare da baya. To, motsa jiki biyu, iyakar su uku sun isa.

Ingantaccen shirin horo

Don yin aiki yadda yakamata don yin tsokar tsokar biceps, amfani da shirye-shiryen gargajiya ^

Shirin	Sau nawa	Motsa jiki mai shigowa
Biceps hannu rana	Sau ɗaya a mako + sau ɗaya sau 1-2 motsa jiki irin na biceps bayan bayan	Curl tare da barbell 4x10 Bench latsa tare da kunkuntar riko 4x10 Scott Bench Curl 3x12 Tura bencin Faransa 3x12 Ya tashi a kan ƙananan toshe tare da madaidaicin madaidaicin 3x12-15 Ara makamai daga bayan kai tare da igiya a kan toshi 3x12 Daga dumbbells a kan benci mai jujjuyawa tare da riko tsaka tsaki 4x10-12 Tsawan makamai tare da igiya a saman toshe 3x15
Raba baya + biceps	Ba fiye da sau ɗaya a mako ba, a rarraba tare da sauran ranakun horo	Auka tare da madaidaitan riko 4x10-12 Matsakaici 4x10 Lankwasa kan jere 3x10 Jere na babban toshewa tare da ɗimbin riƙo zuwa kirji 3x10 Laga sandar don biceps yayin tsaye 4x10-12 Daga dumbbells yayin zaune kan benci mai jujjuya 4x10
Gida	Sau biyu a mako	Xaukar rikodin baya 4x12-15 Daga dumbbells don biceps yayin tsaye a madadin 3 * 10-12 Mai da hankali zaune dumbbell ya daga 3 * 10-12 Guduma tare da dumbbells tsaye 4x12

Sakamakon

Biceps horo don yawancin 'yan wasa shine babban buri a cikin dakin motsa jiki kafin lokacin bazara. Amma don kiyaye tsoka da girman gaske, kar a manta game da motsa jiki na baya da kafa. Duk da kasancewar keɓaɓɓu, har zuwa wani lokaci, tsokoki za su yi girma tare da jimlar jimla, wanda aka haɓaka daidai da asalin asali: matattu, ƙwanƙwasa ƙwanƙwasawa, ƙwanƙwasawa, nauyi squat, da dai sauransu.