A cikin 'yan wasa da yawa, ana lura da makamai a bayan manyan kungiyoyin tsoka a ci gaba. Za a iya samun dalilai da yawa: babbar sha'awa don motsa jiki kawai, ko kuma, akasin haka, keɓe aiki da yawa a kan makamai, wanda ya riga ya yi aiki a cikin dukkan latsawa da matattun abubuwa.
Idan kuna son gina biceps da triceps, kuna buƙatar haɗuwa daidai da tushe da motsa jiki na musamman don makamai. Daga labarin zaku koya game da sifofin irin wannan atisayen da kuma dabarar da ta dace don aiwatar da su, kuma za mu kuma ba da shirye-shiryen horo da yawa.
Kadan game da tsarin halittar jikin jijiyoyin hannu
Kafin mu kalli atisaye don bunkasa hannu, bari mu juya zuwa ga ilimin halittar jikin mutum. Wannan ya zama dole don fahimtar takamaiman ƙungiyar tsoka da ake magana akai.
Hannun babban ƙarfin musculature ne wanda aka rarraba akan ƙananan ƙananan ƙwayoyin tsoka. Ba zai yiwu a yi aiki da su duka ba a lokaci guda saboda fasalin fasali. Tsokokin hannayen hannu galibi suna adawa da juna, wanda ke buƙatar bambance bambancen tsarin atisaye:
| Muscle | Muscle mai tsayayya |
| Biceps mai lankwasa tsoka (biceps) | Musclearfin ƙwayar ƙwayar ƙwayar ƙwayar cuta (triceps) |
| Musclesunƙwan hanji na wuyan hannu | Musclesarfin tsokoki na wuyan hannu |
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Matsayi ne, idan ya zo game da horar da makamai, suna nufin biceps da triceps. An horar da jijiyoyin wuyan hannu daban ko a'a - galibi sun riga sun haɓaka cikin jituwa da makamai.
Shawarwarin horo
Saboda ƙananan tsokoki da yiwuwar yaudara a cikin atisayen, akwai shawarwarin horo masu zuwa:
- Yi aiki da ƙungiyar tsoka ɗaya ta motsa jiki. Misali, baya + biceps ko kirji + triceps (ka'idar horar da tsokoki na aiki). Wannan yana haɓaka aikin aiki kuma yana ba ku damar haɗuwa da ƙungiyoyi masu nauyi tare da na musamman. Athleteswararrun athletesan wasa na iya ƙware da hannayen su, yin famfo dasu gaba ɗaya a rana ɗaya. Wannan hanyar ba da shawarar ga masu farawa ba.
- Idan kuna yin biceps bayan baya ko triceps bayan kirji, motsa jiki biyu zasu ishe su. Idan kayi 4-5, zai haifar da yawan aiki, hannunka bazai yi girma ba. Hakanan zai iya faruwa idan aka rarraba rabarku kamar haka: baya + triceps, kirji + biceps. A wannan yanayin, biceps din zai yi aiki sau 2 a mako, kuma triceps din zai yi aiki sau 3 (sau daya a rana don kafadu tare da buga benci). Yayi yawa.
- Yi aiki a cikin salon maimaita yawa - 10-15 reps. Wannan yana rage haɗarin rauni kuma yana ƙaruwa cikewar jini na tsokoki. Musclesananan tsokoki sun fi dacewa da wannan nauyin, tunda ba asali aka tsara su don ɗaga manyan nauyi ba.
- Motsa jiki da karfi. Bar yaudara ga kwararrun 'yan wasa. Zai fi tasiri sosai don ɗaga barbell na kilogiram 25 zuwa biceps tsafta tsaf fiye da jefa 35 kilogiram tare da jiki da kafadu.
- Kada a tafi da kai tare da yin famfo, manyan taurari da digo-dige. A cikin misalin da ke sama, kuma, zai zama mafi tasiri a ɗaga barbell mai nauyin 25 don ɓoye sau 12 fiye da yin kilogiram 15 ta 20 ko 15-10-5 kilogiram ta 10 (saitin saiti). Wadannan fasahohin sune mafi kyawun amfani yayin kaiwa wani yanki a cikin tarin taro, tuni sunada gogewa a cikin ƙarfin horo da nauyin aiki mai kyau.
Motsa jiki don tsokoki na hannu
Biceps
Biceps shine ƙaddarar ƙungiyar tsoka don yawancin 'yan wasa. Bari muyi la'akari da atisayen biceps na yau da kullun. Kirkiro hadadden mutum gwargwadon ayyukan da muka gabatar.
Barbell na tsaye
Mafi yawan motsa jiki don wannan ƙungiyar tsoka. Duk da cewa mutane da yawa suna ɗaukarsa na asali ne, abin hanawa ne - haɗin gwiwar hannu ne kawai ke aiki. Koyaya, yana da tasiri sosai idan anyi daidai:
- Theauki kwasfa a hannuwanku. Zaka iya amfani da kowane wuya - madaidaiciya ko mai lanƙwasa, duk ya dogara da fifikon ka. Mutane da yawa suna fuskantar rashin jin daɗin wuyan hannu lokacin ɗagawa da madaidaiciyar sandar.
- Tsaya madaidaiciya tare da ƙafa kafa-nisa nisa.
- Yayin da kake fitar da numfashi, lankwasa hannuwan ka a gwiwar hannu saboda kokarin da biceps ke yi, ka yi kokarin kada ka motsa duwawun ka kuma kada ka kawo hannayen ka a gaba. Kar ayi amfani da ƙarfi lokacin jefa barbell da jiki.
- A matakin babba na amplitude, kuyi jinkiri na sakan 1-2. A lokaci guda, zuga biceps dinka yadda ya kamata.
- Sannu a hankali ka rage kayan aikin, ba cika mika hannuwan ka ba. Fara maimaitawa ta gaba nan da nan.
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Me yasa baza ku iya miƙa hannayen ku gaba ɗaya ba? Dukkanin game da juriya ne na magana, wanda dole ne a shawo kansa lokacin ɗagawa. Ta hanyar rage hannayen ku gaba daya, baku horar da jijiyoyi ba, amma jijiyoyi da jijiyoyi. Wani dalili shine cewa biceps zasu huta a wannan lokacin. Zai fi kyau idan yana kan kaya koyaushe.
Tsaye da Zama Dumbbell ya Tada
Amfanin dumbbells akan barbell shine cewa zaku iya aiki da hannayenku daban, kuna mai da hankali kan kowannensu. Ana iya yin waɗannan hawan yayin tsayawa (zai zama kusan analog na aikin da ya gabata) da zaune, kuma a kan benci mai karkata. Zaɓin na ƙarshe shine mafi inganci, tunda yan biceps suna cikin tashin hankali koda lokacin da aka saukar da makamai.
Kisa dabara:
- Sanya benci a kusurwar digiri 45-60.
- Dauki dumbbells ka zauna. Rikicewa akeyi, wato, dabino da farko yana duban jiki kuma matsayinsu baya canzawa.
- Yayin da kake fitar da numfashi, tanƙwara hannunka a lokaci guda, yayin gyara gwiwar hannu kar ka ja su a gaba.
- Riƙe ƙwanƙwasa ƙwanƙwasa na sakan 1-2.
- Rage bawo a ƙarƙashin iko ba tare da lanƙwasa hannayenka zuwa ƙarshen ba.
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Madadin, kuna iya juyawa kuna yin wannan aikin tare da hannun hagu da dama. Wani bambance-bambance tare da riko na tsaka tsaki a cikin wurin farawa da tafin hannu yayin dagawa shima abin karba ne.
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Scott Bench ya tashi
Amfanin wannan aikin shine cewa baza ku iya yaudara ba. Kuna hutawa sosai game da na'urar kwaikwayo tare da kirjinku da triceps, kuma yayin ɗagawa kada ku cire hannayenku daga shi. Godiya ga wannan zane, biceps ne kawai ke aiki anan. Don keɓe taimakon tsokoki na hannun hannu, ɗauka a buɗe (babban yatsan ba ya adawa da sauran) kuma kada ku lankwasa / karkata wuyan hannu.
Za'a iya yin motsi tare da duka ƙararrawa da dumbbell. Zaɓi zaɓi mafi dacewa don kanku, ko sauƙaƙe su daga motsa jiki zuwa motsa jiki.
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© Makatserchyk - stock.adobe.com
Naruntataccen Gauke Pauka
Motsa jiki kawai don biceps - haɗin gwiwa biyu (gwiwar hannu da kafaɗa) suna aiki a nan, kuma tsokoki na baya suma suna da hannu sosai. Abu ne mai wahala mutane da yawa su koyi jan sama da hannu kawai, saboda haka ba a samun wannan aikin a cikin hadaddun gidaje. Abin farin ciki, keɓewa da kuma kai tsaye kai tsaye a cikin matattun abubuwan tashin hankali lokacin da ake horar da bayansu ya isa ga biceps ɗin suyi nasarar aiki.
Don amfani da ƙungiyar tsoka muna buƙatar gwargwadon iko, yi kwalliya kamar haka:
- Rataya a kan sandar tare da kunkuntar baya riko. Tunda hannayensu suna tafa, za a loda kayan biceps sosai. Ba kwa buƙatar amfani da madauri. Daɗa faɗaɗa riko, ana ƙara ba da fifiko a kan lats.
- Janyo kanka ta hanyar lankwasa gwiwar hannu biyu. Yi ƙoƙari ku mai da hankali kan wannan motsi na musamman. Chin ya kamata ya kasance a sama da sandar.
- Riƙe wannan matsayin na sakan 1-2, kuna rarrabe biceps ɗinku yadda ya kamata.
- Ahankali ka sauke kanka kasa.
Ifaga sandar yayin kwance akan benci mara kyau
Wani babban motsa jiki na biceps. Hakanan an cire yaudara a nan, tunda jikin ya daidaita akan benci (dole ne a girka shi a kusurwar digiri 30-45 kuma ya kwanta akan kirji). Abinda kawai ya rage da za a sa ido shine guiwar hannu, waɗanda basa buƙatar a kawo su gaba yayin ɗagawa.
Sauran dabarun sunyi kama da curls na al'ada don biceps. Koyaya, nauyin aiki zai zama ƙasa a nan.
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Mai da hankali dumbbell curls
Kyakkyawan motsa jiki galibi ana yin sa ne da nauyi mai nauyi, tunda manyan dumbbells suna buƙatar ƙarfi da ƙarfi da ƙyama. Zai fi kyau a rage nauyi, amma ayi motsi a sarari ba tare da karamar yaudara ba - to kayan za su tafi daidai da kungiyar tsoka da muke bukata.
Dabarar ita ce kamar haka:
- Zauna a kan benci, shimfida ƙafafunku zuwa ɓangarorin don kar su tsoma baki tare da tashin.
- Auki dumbbell a hannun hagu, sa gwiwar gwiwar a kan cinyar sunan guda. Sanya hannunka ɗaya akan ƙafarka ta dama don kwanciyar hankali.
- Tanƙwara hannu tare da ƙoƙari na hannun biceps. Yi rikodin ƙarancin kwangila.
- Asa ƙasa ƙasa da iko, ba tare da lanƙwasa shi zuwa ƙarshen ba.
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Rosetare hannun babba na ƙetare
Yawancin 'yan wasa da yawa suna son wannan aikin, tunda hannayen suna cikin wani yanayi wanda ba zai yiwu ba don yin famfon biceps - wanda ya tashi daidai da bene. Wannan yana ba ku damar ɗaukar tsokoki daga ɗan bambanci kaɗan kuma ku maimaita horo. Zai fi kyau sanya waɗannan curls a ƙarshen motsa jiki.
Dabarar ita ce kamar haka:
- Auki maɓuɓɓuka biyu na ƙetare - hagu zuwa hagu, dama zuwa dama. Tsaya tsakanin sandunan na'urar kwaikwayo tare da gefenka zuwa gare su.
- Iseaga hannuwanka saboda su kasance masu haɗuwa da jikinka kuma suna layi ɗaya da bene.
- Tanƙwara hannayenka a lokaci guda, yayin gyara matsayin gwiwar hannu kuma kada ka ɗaga su.
- A saman ganiya, matse biceps ɗinku yadda zai yiwu don 1-2 sakan.
- Miƙa hannunka a hankali (ba cikakke ba) kuma nan da nan fara maimaitawa ta gaba.
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Tashi a kan ƙananan toshe ko a ƙetare
Blockananan shinge masu ƙwanƙwasa ko ƙananan ƙwanƙwasa ƙwanƙwasa ƙananan zaɓi ne mai kyau don kammala aikin bicep ɗinku. A ƙa'ida, ana yin wannan aikin a cikin adadi mai yawa na maimaitawa - 12-15 kuma babban maƙasudin shi shine "gamawa" tsoka da yadda za'a cika ta da jini.
Dabarar tana da sauki kuma tana kama da daga barbell na al'ada, saidai ana amfani da makama ta musamman a maimakon sandar. Kuna buƙatar tsayawa ba kusa da toshe ba, amma ka ɗan matsa nesa da shi, don haka a cikin ƙananan matsayin biceps suna ƙarƙashin nauyi.
Za'a iya yin motsi da hannu biyu tare da madaidaiciya madaidaiciya:
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Ko yi shi bi da bi da hannu ɗaya:
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Lokacin amfani da igiya, babban fifikon kayan an juya zuwa kafada da tsokoki na brachioradial (kamar yadda a cikin aikin guduma, wanda za'a tattauna a ƙasa):
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"Guduma"
Don kara karfin hannayen ka, kana bukatar ka tuna da yin famfo tsokar brachialis (brachialis) dake karkashin biceps. Tare da hawan jini, irin wannan yana tura tsokar biceps na kafada, wanda ke haifar da ainihin ƙaruwa a girth na makamai.
Ayyukan da suka fi dacewa ga wannan tsoka sune ɗaga sandar da dumbbells ga biceps tare da tsaka tsaki (tafin hannu suna fuskantar juna) da kuma juya baya (tafin yana fuskantar baya).
"Hammers" wani motsa jiki ne wanda aka yi ta wannan hanyar tare da riko na tsaka tsaki. Mafi sau da yawa ana yin sa tare da dumbbells - dabarar kwata kwata kwalliyar ɗaga dumbbell ta saba, kawai rikon ya bambanta. Kuna iya yin duka a tsaye da zaune.
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Hakanan, "guduma" ana iya yin sa tare da wuya na musamman, wanda yake da madaidaiciyar abin hannu:
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Gaukaka Bar Bar ya ɗaukaka
Wani motsa jiki don kafada da tsokoki na brachioradial. Daidai yake da ɗaukar madaidaiciya madaidaiciya, ƙaramin nauyi kaɗan kawai.
Triceps
A ƙa'ida, 'yan wasa ba su da matsalolin tarko saboda tsananin sha'awar bugun benci. Koyaya, ana buƙatar sauran motsa jiki.
Bench latsa tare da kunkuntar riko
Motsa jiki na asali. Don ƙarami, kirji da gaban delta suna da hannu.
Kisa dabara:
- Zauna kan madaidaiciya benci. Sanya dukkan ƙafarka a ƙasa. Babu buƙatar yin "gada".
- Aura sandar tare da rufaffiyar riko ɗan taƙaitawa ko faɗin kafada baya. Nisa tsakanin hannu ya zama kusan 20-30 cm.
- Yayin da kake shakar iska, sannu a hankali rage sandar da ke a kirjin ka, yayin da ba yada gwiwar hannu zuwa ga bangarorin ba, ya kamata su kusanto da jikin yadda ya kamata. Idan baka jin dadi a wuyan ka lokacin runtsewa, fadada damuwar ka, gwada kokarin kasa zuwa kirjin ka, ka bar 5-10 cm, ko kuma gwada amfani da nade hannu.
- Yayin da kake fitar da numfashi, tare da saurin motsi, matse sandar, miƙe hannunka zuwa ƙarshe a haɗin gwiwar gwiwar.
- Yi maimaitawa na gaba.
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Hakanan za'a iya yin latsawa tare da dumbbells - a wannan yanayin, ana buƙatar ɗaukar su tare da riko na tsaka tsaki kuma, lokacin da ake ƙasa, ya kamata a jagoranci gwiwar hannu tare da jiki kamar haka:
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Jaridun Faransa
Ofayan mafi kyawun motsa jiki don wannan ƙungiyar tsoka, kodayake yana keɓewa.
Iyakar fa'idodi kawai amma mai fa'ida shine cewa latsa benchi ta Faransa tare da barbell kusan ana da tabbacin "kashe" gwiwar hannu tare da manyan ma'aunin aiki (kimanin sama da kilogiram 50). Wannan shine dalilin da ya sa ko dai yi shi a ƙarshen motsa jiki, lokacin da aka riga an bugi ƙwanƙwasa kuma ba a buƙatar nauyi mai yawa, ko maye gurbin shi da zaɓi tare da dumbbells, ko yin shi yayin zaune.
A cikin fasali na yau da kullun - kwance tare da ƙwanƙwasawa da runtsewa a bayan kai - an ɗora kanannin dogon wando uku. Idan an saukar da shi zuwa goshin, aikin tsakiya da na gefe.
Kisa dabara:
- Aauki ƙwanƙwasa (zaka iya amfani da sandar madaidaiciya da mai lankwasa - kamar yadda zai fi maka sauƙi a wuyan hannunka) ka kwanta a kan madaidaiciya benci, huta ƙafafunka sosai a ƙasa, ba ka buƙatar saka su a benci.
- Miƙe hannayenka tare da sandar da ke sama da kirjinka. Don haka ɗauki su, ba tare da lanƙwasawa ba, zuwa kan kai zuwa kusan digiri 45. Wannan shine matsayin farawa.
- Sannu a hankali ka sauke harsashi a bayan kanka, lankwasa hannunka. Kulle gwiwar hannu a wuri guda kuma kar ka yada su baya. A wuri mafi ƙasƙanci, kusurwar a gwiwar hannu ya kamata ya zama digiri 90.
- Endingarawa hannuwanku, koma matsayin farawa. Motsi yana faruwa ne kawai a cikin haɗin gwiwar hannu, kafadu baya buƙatar motsi ta kowace hanya.
- Yi maimaitawa na gaba.
Don rage damuwa a gwiwar hannu, za ku iya yin wannan motsa jiki tare da dumbbells:
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Wani zaɓi mai kyau shine zaune. Anan, dabarar tana kama da haka, kawai makamai basa buƙatar a ja da baya, yin jujjuyawa da faɗaɗawa daga yanayin farawa na hannayen a tsaye.
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Triceps Dips
Tsoma na yau da kullun suna aiki da tsokoki na kirji zuwa mafi girma. Koyaya, zaku iya karkatar da hankali zuwa triceps ta hanyar ɗan sauya dabarunku:
- Matsayin farawa shine girmamawa akan sandunan da ba daidai ba akan madaidaiciyar makamai. Jikin ya kasance yana tsaye daidai da ƙasa (kuma lokacin saukarwa / dagawa ma), baku buƙatar jingina gaba. Idan zaka iya canza tazara tsakanin sanduna, don nau'in triceps na turawa yana da kyau don sanya shi ƙarami kaɗan. A lokaci guda, zaku iya lanƙwasa ƙafafunku idan ya fi muku sauƙi.
- Ahankali ka sauke kanka kasa, lankwasa hannunka. A lokaci guda, ɗauki guiwar hannu ba zuwa tarnaƙi ba, amma dawo. Ampimar ɗin tana da sauƙi kamar yadda ya yiwu, amma ba fiye da kusurwar dama a haɗin gwiwar gwiwa ba.
- Mika hannunka, tashi zuwa wurin farawa. Miƙe hannayenka gaba ɗaya kuma fara sabon wakili.
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Idan kayi wahalar aiwatar da adadin da ake buƙata na maimaitawa (10-15), zaka iya amfani da gravitron - wannan na'urar kwaikwayo ce wacce ke sauƙaƙa turawa a kan sandunan da basu dace ba da kuma cirewa saboda nauyin nauyi:
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Komawa zuwa tura turawa
Wani motsa jiki na asali na triceps brachii. Kamar kusan dukkanin tushen triceps, ya haɗa da ƙwayoyin kirji da damin gaban deltas.
Kisa dabara:
- Sanya benci biyu a layi daya da juna. Zauna a kan ɗayan a gefen, ka ɗora hannayenka a ɓangarorin biyu na jiki, kuma a dayan, sanya ƙafafunka don girmamawa ya faɗi a idon.
- Huta hannunka ka rataya ƙashin ƙashin ka daga benci. Hangen nesa tsakanin jiki da ƙafafu ya zama kusan digiri 90. Rike duwawun ka a tsaye.
- Yayin da kake shakar iska, lanƙwasa hannayenka zuwa kyakkyawan kwana ba tare da lankwasa ƙafafunka ba. Ba lallai ba ne don sauka ƙasa da ƙasa ƙwarai - akwai kaya da yawa a kan haɗin kafaɗa. Dauke gwiwar hannu biyu, baya yada su zuwa garesu.
- Yayin da kake fitar da numfashi, ka tashi zuwa wurin farawa ta hanyar fadada gwiwar gwiwar hannu.
- Idan ya yi muku sauki, sanya barbelen alawar a kwankwason ku.
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A wasu wuraren motsa jiki, zaku iya samun na'urar kwaikwayo wacce ke kwaikwayon irin wannan turawa:
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Turawa daga ƙasa tare da matsatsiyar matsawa
Hakanan ana iya yin abubuwan turawa na gargajiya don yin kwalliyar.Don yin wannan, kuna buƙatar tsayawa kusa da kewayar don hannayenku su kusa. A lokaci guda, juya su da juna ta yadda yatsun hannu daya zai iya rufe yatsun na daya.
Lokacin saukarwa da dagawa, kula da gwiwar hannu - ya kamata su bi jiki.
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Kick-baya
Wannan ƙari ne na hannu tare da dumbbell tare da jiki a cikin karkata. Dangane da yanayin jikin da kuma hannun da aka kafa a wuri guda, nauyin zai zama ƙarami a nan, amma duk nauyin, idan an yi shi daidai, zai shiga cikin tarkon.
Halin da aka saba aiwatarwa na kisan yana nuna tallafi a kan benci, kamar lokacin da ya ɗaga dumbbell zuwa bel:
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Hakanan zaka iya yin shi yayin tsayawa cikin sha'awa, kawai jingina a kafa na biyu, sa a gaba:
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Wani zaɓi shine daga ƙananan hanyoyin ƙetarewa:
A ƙarshe, ana iya yin kickbacks da hannu biyu lokaci ɗaya. Don yin wannan, kuna buƙatar kwance tare da kirjinku a kan ɗan ɗaga sama ko madaidaiciya:
Tsawo makamai tare da dumbbells daga bayan kai
Ana iya kiran wannan motsa jiki irin na benci na Faransa, amma yana da yawa a cikin motsa jiki, saboda haka, ana fitar da shi daban. Arfafawa a nan yana kan dogon kan triceps. An ba da shawarar cewa ka saka ɗayan kujerun zama ko tsayayye a cikin shirin motsa jiki tare da ɗaga hannunka sama.
Fasaha don yin aiki tare da dumbbell da hannu biyu:
- Zauna a kan madaidaiciya benci ko benci tare da ƙanƙan tsaye a tsaye (babban baya zai iya shiga yayin saukar dumbbell). Kar a lanƙwasa ƙashin bayanku.
- Aauki dumbbell a cikin hannayenka, ɗaga shi sama da kanka, miƙe hannunka don su yi daidai da bene. A wannan yanayin, ya fi dacewa a riƙe aikin a ƙarƙashin giyar ta sama.
- Yayin da kake shakar iska, a hankali ka rage dumbbell a bayan kanka, yayin da ka mai da hankali kada ka taɓa shi. Amparfin ya fi dacewa a gare ku, amma kuna buƙatar isa kusurwa na digiri 90.
- Yayin da kake fitar da numfashi, mika hannayenka zuwa matsayinsu na asali. Gwada kar a yada gwiwar hannu zuwa bangarorin.
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Zaka iya aiki da hannu ɗaya a hanya guda. A lokaci guda, yana da kyau a riƙe gwiwar hannu na biyu na hannun aiki don kada ya tafi gefe.
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Tsawan makamai a kan toshe
Misali na yau da kullun na aikin gama jiki. Ana yin sa galibi a ƙarshen motsa jiki don haɓaka yawan jini zuwa ga tsokar da ake so. Wani batun amfani shine a farkon zaman don dumama.
Babban abu yayin yin shi shine don gyara jiki da guiɓɓu sosai don motsawar ta faru ne kawai saboda lanƙwasawa da kuma faɗaɗa hannuwan. Idan gwiwar hannu ta ci gaba, to ka rage nauyi.
Ana iya yin aikin tare da madaidaiciya madaidaiciya:
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Sau da yawa ana samun bambance-bambancen da igiyar igiya:
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Wani bambancin mai ban sha'awa shine riko da hannu daya:
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Gwada dukkan zaɓuɓɓukan, zaku iya sauya su daga motsa jiki zuwa motsa jiki.
Tsawo tare da igiya daga ƙananan toshe
Wani motsa jiki don dogon kai na triceps. Yi a kan ƙananan toshe ko a ƙetaren:
- Aɗa ƙirar igiya a kan na'urar.
- Itauke shi ka tsaya tare da bayanka zuwa toshe, yayin ɗaga igiyar don ta kasance a baya a matakin bayanka, kuma hannayenka suna ɗagawa kuma sun tanƙwara a gwiwar hannu.
- Yayin da kake fitar da numfashi, miƙe hannunka, kamar lokacin da kake yin dumbbell daga bayan kanka. Gwada kar a yada gwiwar hannu zuwa bangarorin.
- Yayin da kake shaƙar iska, sake lanƙwasa hannunka ka fara maimaita maimaitawa.
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Tsawo tare da igiya gaba daga maɓallin sama
A wannan yanayin, dole ne a haɗa igiyar igiya zuwa babba na sama na ƙetaren ko mai toshewa. To, kama shi kuma juya baya, kama da aikin da ya gabata. Kawai yanzu rikewar zai kasance sama da kan ku, tunda ba a haɗe shi da ƙananan rack ba. Aauki mataki ko biyu gaba don ɗaga nauyi a kan na'urar kwaikwayo, huta ƙafafunku sosai a ƙasa (kuna iya yin wannan a cikin rabin-lunge matsayi) kuma miƙa hannuwanku daga bayan kai har sai an faɗaɗa ku sosai.
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Gabatarwa
Arafafun hannu suna aiki a cikin motsa jiki na asali kuma a yawancin atisayen keɓewa don biceps da triceps. Na dabam, yana da ma'ana a yi aiki da su tare da sanadin jinkiri ko kuma idan kuna da wasu manufofi, alal misali, yayin yin kokawar hannu.
A cikin al'amuran gaba ɗaya (ba tare da takamaiman horo na gwagwarmaya ba), motsa jiki biyu zasu isa:
- Rike nauyi mai nauyi.
- Lankwasawa / fadada hannuwan cikin tallafi.
Game da ɗaukar nauyi mai nauyi, ana iya amfani da dabarun motsa jiki mai zuwa:
- Ickauki dumbbells masu nauyi ko ƙyallen fure ba tare da amfani da bel na aminci ba.
- Sannan zaku iya adana su kawai don mafi yawan lokacin ko tafiya, kamar lokacin tafiyar manomi.
- Wani zabin shine a hankali dantse yatsun hannunka yayin ci gaba da rike dumbbells din a duban, sannan ka matse da sauri. Kuma maimaita wannan sau da yawa.
- Kuna iya rikitar da aikin ta hanyar ɗaura tawul a kan abin hannun na bawo. Idan aka fi fadi mahimmin, da wuya a rike shi.
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Lankwasawa da kuma fadada hannayen a cikin tallafin ana yin su kamar haka:
- Zauna a kan bencin, ɗauki sandar ka sanya hannayenka tare da shi a gefen bencin don hannayen da ke da kayan aikin su durƙushe. A lokaci guda, dabino yana kallon ƙasa.
- Gaba, runtse goge ƙasa zuwa iyakar zurfin kuma ɗaga su. Maimaita sau 15-20.
- Sannan kuna buƙatar yin irin wannan aikin, amma tare da dabino yana fuskantar ƙasa.
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Ka tuna cewa tsokoki na hannun hannu suna aiki sosai a kusan dukkanin motsa jiki. Idan baku tsunduma cikin horo na musamman ko baku huta a kan tsauni mai ƙarfi ba, babu buƙatar haɓaka su daban.
Shirye-shiryen bunkasa hannu
Gabaɗaya, don haɓakar haɗin hannu, zai zama mafi kyau a yi amfani da rarrabuwa na yau da kullun: kirji + triceps, baya + biceps, ƙafafu + kafadu.
| Litinin (kirji + triceps) | |
| Bench latsa | 4x12,10,8,6 |
| Karkata Dumbbell Latsa | 3x10 |
| Dips a kan sandunan da ba daidai ba | 3x10-15 |
| Shimfidawa kwance a kan benci mara kyau | 3x12 |
| Bench latsa tare da kunkuntar riko | 4x10 |
| Faransa benci latsa | 4x12-15 |
| Laraba (dawo + biceps) | |
| Ideaukar pullauka mai yawa | 4x10-15 |
| Lanƙwasa-kan barbell jere | 4x10 |
| Kunkuntar Riga Rage Riko | 3x10 |
| Jere daya dumbbell zuwa bel | 3x10 |
| Tsaye barbell curls | 4x10-12 |
| Guduma suna zaune akan benci mara kyau | 4x10 |
| Jumma'a (kafafu + kafadu) | |
| Bellungiyoyin bellungiyar Barbell | 4x12,10,8,6 |
| Kafa kafa a cikin na'urar kwaikwayo | 4x10-12 |
| Rikicin Romania ya mutu | 4x10-12 |
| Tsayayyar Calan Maraƙin | 4x12-15 |
| Zama Dumbbell Latsa | 4x10-12 |
| Wide riko barbell janye | 4x12-15 |
| Swing zuwa ga tarnaƙi a cikin gangare | 4x12-15 |
Athleteswararrun athletesan wasa na iya ƙwarewa akan biceps da triceps na tsawon watanni 2-3:
| Litinin (hannaye) | |
| Bench latsa tare da kunkuntar riko | 4x10 |
| Tsaye barbell curls | 4x10-12 |
| Triceps Dips | 3x10-15 |
| Zaune dumbbell yayi curls a kan benci mai kyau | 3x10 |
| Frenchan jaridar Faransa da ke zaune | 3x12 |
| Centarfafa hankali | 3x10-12 |
| Tsawo makamai a kan toshe tare da madaidaiciya madaidaiciya | 3x12-15 |
| Karkatar da riko Barbell Curls | 4x10-12 |
| Talata (kafafu) | |
| Bellungiyoyin bellungiyar Barbell | 4x10-15 |
| Kafa kafa a cikin na'urar kwaikwayo | 4x10 |
| Rikicin Romania ya mutu | 3x10 |
| Curunƙun kafa a cikin na'urar kwaikwayo | 3x10 |
| Tsayayyar Calan Maraƙin | 4x10-12 |
| Alhamis (kirji + gaba, tsakiyar Delta + triceps) | |
| Bench latsa | 4x10 |
| Dips a kan sandunan da ba daidai ba | 4x10-15 |
| Zama Dumbbell Latsa | 4x10-12 |
| Wide riko barbell janye | 4x12-15 |
| Tsawo makamai a kan toshe tare da igiya | 3x15-20 |
| Jumma'a (dawo + bayan Delta + biceps) | |
| Ideaukar pullauka mai yawa | 4x10-15 |
| Lanƙwasa-kan barbell jere | 4x10 |
| Babban abin toshewa | 3x10 |
| Zuwa gefe | 4x12-15 |
| Curls na makamai daga ƙananan toshe | 3x15-20 |
Don motsa jiki na gida, haɗa irin wannan atisayen daga kayan aikin da ake dasu.
Sakamakon
Tare da horo na hannu mai kyau, yana yiwuwa ba kawai don cimma daidaito mai kyau ba, har ma don haɓaka alamun alamun ƙarfi, waɗanda ke da mahimmanci ga 'yan wasa masu ƙwarewa da ƙarfi. Ka tuna cewa kodayake kana da sha'awar abubuwan yau da kullun, sai dai idan ka shirya amfani da tsayayyen ƙwarewa a cikin wannan wasan, ya kamata a horar da makamai daga watan farko / na biyu na horon. In ba haka ba, akwai haɗarin haɗuwa da sakamakon "maraƙi", lokacin da ƙarfin hannaye ya ƙaru, kuma yawancinsu da alamun aikinsu suka daskare a wurin.
