Barbell Curl

Barbell curl wani motsa jiki ne na musamman. Tare da madaidaiciyar hanyar aiwatarwa, yana haɗawa da haɗin haɗin haɗin gwiwa. A lokaci guda, yayin aiki tare da manyan ma'auni da amfani da dabarar "Arnold's cheating", ya zama haɗuwa da yawa, tare da ɗaukar kaya iri ɗaya, wanda ke nufin cewa ana iya amfani da shi azaman tushe.

Dalilin motsa jiki

Bari muga menene motsa jiki kamar abin ɗora barbell.

Ba tare da la'akari da dabarar aiwatarwa ba, wannan aikin yana bunkasa tsoka da hanji. Musamman, tare da taimakonta ne waɗancan mashahuran "bankunan" za su iya haɓaka.

Fa'idodi

Babban fa'idodi sune:

• fasaha mai sauƙi;
• babban canji: ana iya yin shi yayin tsaye, zaune, ta amfani da bencin Scott;
• ikon yin aiki ba kawai biceps ba, har ma da brachialis da ke kwance a ƙarƙashinsa;
• yawa: ana amfani da lifts duka yayin madauwari da yayin rabuwa;
• ƙananan haɗarin rauni.

Kuma, mafi mahimmanci, ya dace da waɗanda ma ba da daɗewa ba suka tsallake ƙofar zauren. A hade tare da sanduna na asali, yana iya ba da ƙaruwa mai ƙarfi a cikin ƙarfi da alamun wutar lantarki.

Gaskiya mai ban sha'awa: sau da yawa masu farawa a cikin dakin motsa jiki da ƙarfi "pump bituhu", suna watsi da sandunan asali. Saboda wannan, sakamakon ya ragu sosai, wanda ke haifar musu da takaici.

Ka tuna, haɓakar ƙungiyoyin tsoka na biceps mai yiwuwa ne kawai tare da gajiya ta farko tare da motsa jiki na asali.

Waɗanne tsokoki suke aiki?

Duk da alamar keɓewa, kamar yadda yake a yanayin jan sama, jujjuya hannayen hannu tare da ƙararrawa, ko kuma a'a, mummunan yanayin su, ya ƙunshi adadin tsokoki. Ciki har da:

• gaban delta (yi aiki azaman masu daidaitawa);
• triceps;
• tsokoki na lumbar (ana amfani da su yayin riƙe jiki a tsaye);
• tsokoki na latsawa da mahimmanci (gyaran jiki yana da hannu);
• kafafu (danniya a tsaye a hankali, karuwar nauyin mutum saboda aiki).

Lokacin lankwasa hannaye da barbell tare da riko baya, ana amfani da hannuwan hannu bugu da kari, tunda a wannan yanayin barbell din baya kwanciya a tafin hannu, amma ana rike shi da karfin yatsu.

"Arnoldovsky" sigar

Endingunƙwasa hannu da ƙwanƙwasa bisa ga dabara ta Arnold Schwarzenegger ya cancanci ambaton daban. Wannan ƙwanƙwasa biceps ne ta amfani da tsokoki na baya da kuma karkatarwa daidai.

Fasali na aiwatarwa

Dabarar yin wannan sigar motsa jiki tana kama da wannan:

1. Don aiki, an ɗauki nauyi, wanda za'a iya yin sau 1-2 tare da madaidaiciyar dabara. Don inshora, ana ɗaura bel mai ɗaukar nauyi.
2. Aikin yana tashi tare da jan hankali tare da narkar da jikin a baya kuma an hada ruwan wukake.
3. Daga nan sai aka saukar da sandar a hankali tare da ƙara girmamawa akan mummunan yanayin.

Tsoka tayi aiki

Tanƙwara hannaye tare da ƙwanƙwasa ƙwanƙwasa don amfani da fasahar Schwarz ya sauya ɗaukar tsoka.

Ribobi da fursunoni na bambancin "Arnold"

Shin ya dace a yi amfani da yaudarar Arnold a cikin wasannin motsa jiki? Tabbas, a gefe guda, wannan motsa jiki ne mai matukar wahala da wahala wanda ke buƙatar ƙarin natsuwa fiye da fasahar ɗaga barbell. A gefe guda, fa'ida daga gare ta ba ta da girma kamar yadda ake gani.

Tabbas, ga mutanen da suka kasance a dakin motsa jiki ƙasa da shekara guda, yaudara za ta yi lahani fiye da kyau. Amma ga mutanen da ke fuskantar tsauni mai ƙarfi a yayin ɗaga barbell, wannan bambance-bambancen na iya zama mafi tasiri fiye da ƙa'idar "mataki daya baya, biyu gaba."

Motsa jiki da yawa ba ya shafar tsayi gaba ɗaya kamar sauran haɗuwa na yau da kullun - ya zama mai ɗagawa ne, ya mutu, ya hau kan kujera ko kuma latsa benci.

Kayan aiwatarwa na gargajiya

Ba tare da bambancin motsa jiki da aka zaɓa ba, ƙa'idodin ƙa'idodin dabarun koyaushe suna daidai.

Game da zaɓi na nauyi, a cikin aiki akan ƙarfi, ana zaɓar irin wannan aikin wanda zaku iya aiwatar da lanƙwasawa na hannaye tare da ƙwanƙwasawa tsaye ba fiye da sau 7 a kowace hanya, lura da dabarar. A cikin aiki akan alamun-saurin alamun - nauyi a ƙasan 12-15. Don yin famfo, duk wani nauyin aiki wanda dan wasa zai iya aiwatar dashi sama da sau 20 a wani babban hanzari ya dace.

Yadda ake yin curls na gargajiya kamar haka:

1. Dole ne a ɗora kwanton ɗin da tafin hannu yana fuskantar saman, a tazarar rabin tafin daga gefen haƙarƙarin wuya (kusan faɗar kafada).
2. A saurin sauri, daga zuwa cikakken juzu'i a gwiwar hannu.
3. Sannu a hankali kuma a cikin yanayin sarrafawa, rage aikin, ba tare da kawo shi zuwa wuri mafi ƙasƙanci ba.

Muhimman al'amura:

• Tare da kowane irin fasaha ban da na Arnold, dole ne jiki ya kasance a tsaye;
• Ba a miƙar da guiɗɗun hannu a cikin juyawar baya ba;
• Lokacin aiki tare da sandar-w mai siffar w, motsi a cikin gwiwar gwiwar ya kamata ya faru tare da axis ɗaya.
• Ba za ku iya danna hannayenku zuwa jiki ba, ko kuma ku kawo kafadunku gaba.

Bambance-bambancen motsa jiki

Akwai adadi da yawa na bambance-bambance akan batun zartarwa, misali, kujerun barbell suna zaune. Yana ba ka damar gyara bayanka da rage tasirinsa a ɗagawa, wanda hakan zai inganta ƙarfin ƙarfinka sosai.

Karkatar da lankwasawa sun cancanci ambaton musamman. Su, kamar sigar Arnold, an tsara su don shawo kan shingen iko. Akwai manyan sauye-sauye biyu na aikin.

1. Amfani da abokin tarayya. Mutum yana taimakawa wajen tara barbell zuwa matsayi mafi girma, bayan haka ya bada tabbacin yayin mummunan yanayin.
2. Amfani da smitt bench

Ana iya amfani da hawan mara kyau azaman abin ƙarewa a cikin saitin tsiri, ko farawa tare da su farkon hanyar "mara dumi-dumi". Bayan irin wannan nauyin, tsokoki sun daidaita da damuwa, wanda zai ƙara nauyin aiki da kashi 10-15% yayin zaman. Amma mafi mahimmanci, saboda wannan aikin, ƙarfin ƙarfin ɗan wasa ya haɓaka sosai.

Don yin famfo ko rashin yin famfo?

Akwai takaddama da yawa game da lanƙwasa hannaye tare da ƙwanƙwasa kan bencin Scott. A gefe guda, yin amfani da na'urar kwaikwayo ta musamman yana ba ka damar keɓance kayan gwargwadon iko, tattara su kawai a kan biceps.

A gefe guda kuma, irin wannan keɓewar, lokacin da sauran tsokoki ke kashe, baya barin ɗaukar mahimman nauyi. A wannan yanayin, zaɓin da kawai zai yiwu shine yin famfo tare da ƙananan nauyi.

Kuma game da yin famfo ne babban rikici ya faru. Wasu kwararru a fannin ilimin kimiyyar lissafi, sun yi amannar cewa biceps - kamar triceps, idan aka yi la'akari da kebanta, za a iya girma tare da maimaituwa da yawa.

Masu adawa da yin famfunan sun yi imanin cewa hakan yana ƙara ƙarfin juriya ne kawai, kuma yana taimakawa wajen adana glycogen, yayin da tsoka ta ragu da sauri, wanda ba ya ba da izinin ƙaruwa a kai a kai.
A zahiri, duka ra'ayoyin ra'ayi suna da haƙƙin wanzuwa. Tare da karamin kwaskwarima - yin famfo, kamar na benci na Scott, ba a buƙatar 'yan wasan da suka kasance a cikin ɗakin motsa jiki ƙasa da shekara guda. Kadaici - kazalika da inganta tsarin sufuri a cikin tsokoki, kawai kuna buƙatar kwaikwayon matakin "mataki daya baya, biyu gaba", ko kuma ga waɗanda suke son yin aiki da tsokoki a cikin keɓance mafi yawa.

Complexungiyoyin horo

Akwai adadi daban-daban na shirye-shirye daban-daban waɗanda suke amfani da duka bambancin Arnold na aikin da na gargajiya. Bari muyi la'akari da manyan:

Gaskiya mai ban sha'awa. Yawancin shirye-shiryen CrossFit an gina su ne ta amfani da ƙa'idodin tsarin madauwari na BB. Musamman, da farko akwai gajiya mai ƙarfi na tsokoki na asali, bayan haka ana amfani da jujjuyawar hannaye tare da maɓallin a matsayin mai keɓance mai tasiri.

Karshe

Duk wani bambancin da 'yan wasa suka zaba, ba shi yiwuwa a cire dauke barbell zuwa biceps gaba daya. Bayan haka, babu sauran motsa jiki (ban da toshe wasu hanyoyin) waɗanda zasu iya haɓaka amfani da tsokar juzu'i na biceps. Ko da layin da aka lanƙwasa a sama yana nuna girmamawa akan latissimus dorsi.

Kuma wannan shine dalilin da ya sa, idan kuna son manyan makamai masu aiki, waɗanda ba za ku ji kunyar nunawa a bakin rairayin daga baya ba, hanyar kawai ita ce ta ɗaga nauyin biceps.

Kalli bidiyon: How to Get Big Biceps - GUARANTEED!! Hulk Arms (Mayu 2025).