Motsa Starfin Handarfin hannu

Makamai masu karfi sune girman kan kowane mutum. Wannan ya fi gaskiya ga 'yan wasa. Ayyukan hannu wani bangare ne mai mahimmanci na kowane shirin motsa jiki. Labarin ya bayyana fasahohin da suka fi dacewa don haɓaka riko da ƙarfin ƙarfin hannu a dakin motsa jiki da gida. Hakanan akwai hadaddun gidaje ga maza da mata.

Abubuwan Abubuwan Tunawa Yayin Horon Handarfin Hannun

Abu na farko da zaka kiyaye: hannaye, kamar wuya, hadadden "maginin gini" ne wanda ya kunshi abubuwa da yawa. Matsaloli na samar da motsi, amma yawan nauyin waɗannan tsokoki yana da haɗari. Bai kamata mutum ya dogara da nauyi ba tare da fasaha ba. Wannan ba zai kusantar da ku zuwa ga burinku ba, amma zai ƙara haɗarin tashi daga hanyar horo na dogon lokaci. A gefe guda kuma, ƙaruwa a hankali amma ɗawainiyar ɗora kaya dole. Biya hankali ɗaya zuwa hannuwanku kamar yadda zaku yiwa "daidaitattun" kungiyoyin tsoka.

Yi hankali da maganganun banza. Akwai ra'ayi cewa hannaye masu ƙarfi dole ne babba. Babu wanda yayi jayayya cewa, duk sauran abubuwa daidai suke, talakawa ne ke yanke hukunci. Amma yana yiwuwa a sami babban ƙarfi koda ba tare da haɓakar tsoka ba. Akwai wadatattun misalai na 'yan wasa masu ƙarfi, amma ba makamai masu ƙarfi ba. John Brzenk, gunkin dandazon mutane, bashi da wani katon taro. A lokaci guda, dan wasan ya yi nasara a kan manyan abokan hamayyarsa shekaru da yawa.

Bruce Lee ana iya ɗauka misali na gargajiya na haɗuwa mai ban mamaki na "ƙaramin tsari" da ƙarfin hannu mai ban sha'awa. A cewar wasu majiyoyi, mai fasahar fada sau daya ya yi nasara a hannun abokinsa, wanda ba wani bane face zakaran damben na Amurka. Yana da wuya a faɗi gaskiyar yadda labarin nan yake, amma sananne ne cewa Bruce ya horar da kamala a hankali.

Conclusionarshen abu ne mai sauƙi - motsa jiki don ƙarfin ƙarfin tsoka. Waɗanda ba su da saurin samun riba ko kuma ba sa son ƙaruwa a cikin girma kada su ji tsoron sakamako mai ƙarfi. Tare da hanyar da ta dace don horo, abu ne mai yiwuwa a juya hannayenka zuwa kaska.

Kuma gaba. Muna ba da shawarar zama ƙwararru a cikin nau'ikan horo. Haka ne, motsa jiki ɗaya ko biyu na iya ba da ƙarfin ƙaruwa cikin ƙarfi. Waɗannan an tabbatar da hakan ga waɗanda aka hana su damar da za su iya canza tsarin hadaddunsu. Amma iri-iri ya fi kyau. "Bombardment" na tsokoki da jijiyoyi a kusurwoyi mabambanta kuma a cikin yanayi daban-daban zai ba ku damar bayyana ikon ku sosai.

Akwai manyan nau'ikan riko 4:

1. Rauntatawa... Lokacin aiwatar da matattun abubuwa, mai wasan yana amfani da wannan nau'in.
   
2. Matsewa... Babban musafiha mafi kyau shine misali.
   

   

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3. "Carpal"... A wannan yanayin, ya fi daidai a yi magana game da haɗakar riko da ƙarfin wuyan hannu. Misali shine rike kujera da kafafu.
   

   

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4. Cire... Ikon riƙe abu mai nauyi ta hanyar matsewa shima aiki ne mai wahala.
   

   

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Don zama mai ƙarfi mai ƙarfi, yi aiki a kowane bangare.

Motsa jiki a sassa daban-daban na makamai

Yi la'akari da motsa jiki na asali don ƙungiyoyin tsoka daban-daban na makamai. Bari “muyi tafiya” hannaye daga kasa zuwa sama - daga hannaye zuwa biceps da triceps. Bayan haka, idan don ƙarfi mai ƙarfi da farko kuna buƙatar yin aiki a kan tsokoki na hannaye da hannuwan hannu, sa'annan don ƙara ƙarfin hannayen (alal misali, ƙara sakamako a cikin latsa benci a cikin ɗaga sama ko don ɗaga tsaurara ga biceps a cikin wasannin motsa jiki), an riga an buƙata motsa jiki na triceps da biceps.

Kafin kowane motsa jiki, kar ka manta da dumama - ta wannan hanyar zaku iya guje wa rauni da yawa.

Horon goge

Kuna iya horar da hannayenku duka a cikin gidan motsa jiki da kuma a gida, ta amfani da fasahohi da kayan aiki iri-iri. Da farko, yadda za a kara karfin riko ta hanyar aiki tare da mai fadadawa da kayan motsa jiki.

Tare da fadada

Amfani da zoben roba ko ruwan bazara tsari ne na yau da kullun don increasingarfafa riko. Misalan motsa jiki:

1. Matsewa da rashin saukar da aikin - a matsayin zaɓi, zaku iya aiki da yatsu biyu ko uku kawai ko jingina a tsaye - riƙe matattarar fatar na ɗan lokaci.
   

   

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2. Karkatar da roba tare da adadi takwas - daidai yana haɓaka ƙarfin yatsa.
   

   

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3. Mikewa da sandunan roba da yatsunku - an kara karfi ta hanyar kara adadin abubuwa.
   

   

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4. Matsalar kwallon tanis.
   

   

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Mai faɗaɗa ya dace saboda yana ɗaukar ƙaramin fili, don haka zaku iya aiki tare da shi a kowane lokaci da ko'ina. An iyakance kaya ta hanyar yawan maimaitawa, matakin matsi na aikin da lokacin.

A kan kayan motsa jiki

Kayan motsa jiki ko kwaikwayo zai taimaka ci gaba da ƙarfi mai ƙarfi.

Misalan motsa jiki:

1. Rataya a kan sandar kwance. Akwai hanyoyi da yawa don jujjuya aikin: rataye a kan hannaye biyu tare da nauyi, rataye a hannu ɗaya na ɗan lokaci, rataye a yatsu da yawa, rataye a kan sanda mai kauri da / ko juyawa.
   
   
2. Ya kamata kuma mu ambaci rataye a tawul. Ba kamar sandar kwance ba, riko a tsaye yana amfani da babban yatsa zuwa cikakke. Wannan shi ne aikin da Paul Wade ya ba da shawarar a cikin shahararren littafinsa Yankin Horarwa. Duk wanda ya sami damar ratayewa a hannu ɗaya a kan tawul mai kauri na minti ɗaya zai iya ƙalubalantar masu ɗaga sama da yawa cikin aminci.
   
3. Hawan igiya. Hakanan akwai adadi mai yawa na bambance-bambance - haske, tare da ƙarin nauyi, tare da saitunan goge daban-daban, cikin hanzari, yin aiki (wanda yayi daidai da rataye akan tawul), da dai sauransu.
   

Zai fi kyau a horar da riko da gangan, ana yin atisaye da yawa ta hanyoyin da yawa don tsayawa, duk kwanaki 7-10. Doguwar tazara tsakanin motsa jiki ya zama tilas don cikar dukkan jijiyoyin jiki da jijiyoyi.

Gabatar da motsa jiki

Akwai manyan darussa guda uku don haɓaka ƙirar hannu mai ƙarfi:

1. Ofara hannuwan hannu tare da dumbbells ko ƙwanƙwasawa (riko daga sama): zaɓin da aka tsara don shiyyar waje ta gaban goshi.
   

   

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2. Barbell ko dumbbell curls (ƙasan riko): Wannan aikin yana da nufin haɓaka gaban goshin ciki.
   
3. Dumbbell / Kettlebell Hold - ɗauki kayan aiki masu nauyi kuma riƙe don mafi ƙarancin lokaci. Riƙon tsaye yana ci gaba sosai. Don rikitar da abubuwa, zaku iya lulluɓi tawul a kan abin hannun dumbbells, don haka ya sa su zama masu kauri. Hakanan ba zaku iya tsayawa tsaye kawai ba, amma zagaya cikin zauren - kuna samun motsa jiki "tafiyar manomi".
   

   

   L kltobias - stock.adobe.com

Biceps motsa jiki

A cikin dakin motsa jiki

An horar da tsoffin tsoffin masu motsa jiki ta hanyoyi daban-daban. Ayyukan yau da kullun waɗanda zasu taimaka haɓaka ƙarfin hannu sun haɗa da:

1. Barbell curls. Ko kana amfani da madaidaiciya ko lankwasa sandar - yi abin da ya fi dacewa ga wuyan hannunka.
   

   

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2. Tsaye da zaune dumbbell curls. Ana iya yin sa tare da fifita hannu yayin aiwatar da ɗagawa, nan da nan zaka iya riƙe shi da ƙwanƙwasawa yayin da tafin hannu ke kallo daga jiki.
   

   

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3. Curls tare da barbell ko dumbbells a kan bencin Scott.
   

   

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4. Umbaƙama dumbbell-irin guduma - dabino yana fuskantar jiki, rikon tsaka.
   

   

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5. -Unƙwasa ƙwanƙwasa barbell - mai da hankali kan kafada da tsokoki na brachioradialis.
   
6. Lsunƙun hannayen a kan toshewa ko a ƙetare daga ƙananan abin da yake na sama. An yi amfani dashi azaman ɗakin amfani.
   

   

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Duk waɗannan zaɓuɓɓukan sun haɗa da biceps na kafada, amma kowannensu yana da wasu nuances. Ta hanyar yin duk bambancin, zaku sami ci gaba gabaɗaya. Lokacin aiki don ƙarfi, ba lallai ba ne a nemi dama. Akwai 'yan wasa da yawa waɗanda suka haɓaka babbar iko ta amfani da atisayen 1-2.

A gida

Dukkanin motsa jiki da dumbbell da aka bayyana sun dace da dakin motsa jiki da gida. Amma akwai yanayi idan babu irin wannan bawo a gida. Zaɓuɓɓuka don horar biceps a cikin wannan yanayin zai iyakance, amma zaka iya tunanin motsa jiki da yawa:

1. Auka tare da kunkuntar riko ta baya. Kuna buƙatar sandar kwance kawai - yanzu, a matsayinka na mai mulki, ba abu mai wuya a sami sandar giciye ba.
   
2. Dagawa biceps din kowane kaya. Wannan na iya zama jakar baya ko jaka da ke buƙatar ɗorawa da jakunkunan yashi ko kwalaben ruwa. Zai iya zama sananniyar jakar yashi. Babban abu shine cewa dole ne a rarraba nauyi fiye ko evenasa daidai don a ɗora makamai daidai.
   

   

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3. Juriya na hannu biyu: hannun aiki, wanda "ke kokarin" lanƙwasawa a gwiwar hannu, an ɗauke shi a cikin wuyan hannu ta ɗayan hannun. Wannan aikin motsa jiki ne wanda aka tsara don haɓaka ƙarfin jijiya.
   

Motsa jiki na Triceps

Motsa jiki a cikin dakin motsa jiki

Yawancin hannu ana ba su triceps brachii, wanda ya mallaki kusan kashi biyu cikin uku. Sabili da haka, waɗanda suke neman ƙara ƙarar ya kamata da farko su dogara ga wannan rukuni na tsoka, kuma ba a kan biceps ba. Dangane da ƙaruwar ƙarfi ga benci, ku ma kuna buƙatar aiki kan wannan rukunin.

Ayyuka na asali:

1. Bench latsa tare da kunkuntar riko - kunkuntar riko, gwargwadon yadda ake ɗora triceps ɗin. Faɗin mafi kyau duka (wanda wuyan hannu ba zai “karye” ba) yakai 20-30 cm. Za a iya yin sa a cikin Smith.
   

   

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2. Latsa Faransa - tsawaita makamai tare da ƙyalli ko dumbbells a gwiwar hannu. Matsayi na al'ada yana kwance, amma kuma zaku iya yin sa yayin zaune. Ba'a ba da shawarar yin aiki tare da manyan ma'auni ba, saboda yiwuwar rauni a gwiwar hannu yana da ƙarfi ƙwarai.
   
   

   

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3. Kick-baks - kara hannaye tare da jiki a cikin karkata.
   

   

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4. Ensionara makamai a ƙasa a kan na'urar kwaikwayo ta toshewa. Zaka iya amfani da madaidaiciyar madaidaiciya da igiya. Motsa jiki na motsa jiki.
   

   

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Motsa jiki a gida

Idan muka sake yin la'akari da zaɓi wanda babu kwalliya a gida, ana iya rarrabe waɗannan atisaye masu zuwa:

1. Tsarin Triceps-tare da ƙaramin karkatar da jiki, yayin da gwiwar hannu ke komawa baya maimakon zuwa gefe.
   

   

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2. Turawa daga bene tare da kunkuntun makamai. Gwiwar hannu suna motsi iri ɗaya. Ana goge goge ga juna.
   

   

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3. Komawa turawa. Za'a iya aiwatar dashi akan gado mai matasai, kujera ko kowane irin abu mai kama.
   

   

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Me kuma za ku iya ba da shawarar don horar da hannu a gida? Riƙe kujera a kan miƙe hannaye ta kafafu, ɗaga jaka (ko wasu abubuwa masu nauyi marasa dadi), kunna igiya tare da nauyi mai nauyi a kan madafin zagaye, riƙe madaidaicin ƙwallo tare da tsayayyen nauyi, ƙoƙari ya karya littafin tunani mai kauri ko lanƙwasa sandar ƙarfe, da dai sauransu.

Akwai zaɓuɓɓuka da yawa. Waɗannan sun fi isa, amma koyaushe zaku iya haɗa tunaninku kuma ku jujjuya ayyukanku. Kyakkyawan ayyukan motsa jiki yana cikin ikon yin su kowane lokaci, ko'ina.

Motsa jiki tare da kayan aiki daban-daban

Barbells da dumbbells kawai ɓangare ne na kayan wasanni. Yi la'akari da bawo wanda zai iya (kuma wani lokacin ya kamata) ayi amfani da shi bugu da .ari.

Nauyin nauyi

Balo wanda tsoffin mayaƙan Rasha na zamanin da suke amfani da shi wanda yanzu ke samun karɓuwa a duk duniya. Yawancin motsa jiki da aka bayyana a sama ana yin su ta hanya ɗaya tare da ƙyallen fure:

© Nomad_Soul - stock.adobe.com

© Nomad_Soul - stock.adobe.com

© Ocskay Alamar - stock.adobe.com

Takamaiman wannan "baƙin ƙarfe" yana cikin manyan matakan nauyi. In ba haka ba, kwalliyar kwalliya suna da fa'idodi da yawa, kuma da yawa (gami da fitattun 'yan wasa) suna ɗaukar tsofaffin ɗaliban Rasha don sun fi dacewa da ci gaba da ƙarfi da aiki fiye da ƙararrawa da dumbbells.

Kwallan mai tsada

Kwallan mai nauyi na iya zama kyakkyawan ƙari ga na gargajiya. Me za ku iya yi da shi? Ee, abubuwa da yawa, misali:

1. Jefa - babban kaya ya faɗi a kan kafadu da triceps.
   
2. Lankwasa hannayenka, riƙe ƙwallan daga ƙasa da kuma gefe - an ɗora biceps da gabanta sosai.
   

   

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3. Turawa a kan ƙwallo - girmamawar lodi yana kan triceps.
   

   

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Madadin shine mashahurin buhuhunan yashi a yau (jakayan yashi ko wani filler). Jaka suna da kayan aiki masu kyau - taimako mai kyau a yawancin motsa jiki. Amma don iko mai ƙarfi game da riko, ya fi kyau a ƙi madaurin.

Complexungiyoyin horo akan hannaye

Don haka me kuke yi tare da duk waɗannan ƙarfin motsa jiki? Akwai ɗakunan horo masu yawa. Ga wasu misalai.

Xungiya don ƙarfafa riko. Yi kowane 7-10 kwanakin:

Xaddara don triceps, biceps da forearms. Jaddadawa kan ƙaruwa ƙarfi, amma kuma ta amfani da ɗakin mai amfani. A sakamakon haka, tare da abinci mai kyau, ƙarar hannayen hannu kuma za su yi girma. Hakanan ba'a aiwatar dashi sama da sau ɗaya a mako:

Kadan game da motsa jiki don 'yan mata

Armsarfin makamai ba zai cutar da 'yan mata ba, amma ga yawancin mata, wannan burin yana wani wuri a ƙarshen jerin abubuwan fifiko na horo. A gaba suna da kyau, hannayen hannu. Sabili da haka, ya kamata a gudanar da ayyukan a wata hanya kaɗan - a cikin maimaitawa.

Koyaya, baku buƙatar ɗaukar ƙaramar dumbbells - baku buƙatar jin tsoron nauyin aiki, tsokoki na nau'in namiji ba zasu girma a cikinku ba, komai ƙoƙarin da kuke yi. Don motsa jiki masu inganci, koyaushe yi amfani da matsakaicin nauyin da zaku iya yi don adadin da aka bayar. A dabi'a, wannan baya amfani da saitunan dumi.

Matsakaicin saitin hannaye don 'yan mata: