21 mapurogiramu ekurovedza maoko - chikamu 1

Ivo chete vatambi vanoshingairira, vachishandisa yakasarudzika marejimendi ekudzidzira, vane maoko ane mukurumbira mukuvaka muviri. Tevedza kuraira kwemagamba ekare uye kupomba kumusoro kunoshamisa maoko!

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1. Austrian Alps

Arnold Schwarzenegger akagadzira sei biceps yake inoshamisa? Icho chirevo ibasa rakaoma. Basa rakawanda rakaoma.

Arnic Schwarzenegger's biceps angangodaro ari mukurumbira munhoroondo yevanhu, uye anozvikodzera. Panguva iyoyo (kunonoka 60s - epakati 70s), ine girth ye56 cm, ivo vaisangove vehukuru chete, asi zvakare vaive neiyo yakakwana chimiro.

Arnold akadzidziswa pachirongwa chakareruka uye "chine hutsinye", hwaro hwaive, mumaonero ake, hwakashanda zvikuru kuvaka mhasuru, pamwe nevamwe.

Bicep curls nekubiridzira (kubatanidza kune iko kurovedzwa kwemamwe mapoka emhasuru) yanga iri chiitiko chinodakadza icho Arnold akabatanidza mune yake regimen yekudzidzira kubvira achiri mudiki. Akamboti, "Kubiridzira biceps curls hazvifananidzwe maererano nekukura kwemhasuru."

Saizvozvowo, Arnold akada kushandisa iyo inoteedzera dumbbell curls. Akagadzika bhenji pa45 ° kona kuti awedzere iyo bicep kutambanudza.

Iyo yakakosha kurovedza iyo inobatsira kusimudza kumusoro kweiyo biceps, Schwarzenegger akaverenga pane biceps neruoko rumwe. Kunyangwe chimiro chebiceps yemunhu chakanyanya kutemerwa nemageneti, kutenderera kwakanyanyisa kunokanganisa musoro wekunze webiceps, iyo inokonzeresa kukwirira kwebiceps panguva yekufamba.

"Muoki weAustria" (saSchwarzenegger aifarira kuzvidaidza) "akakwidziridza" mabiceps ake nekumwe kusimudza mabhero kumabiceps akamira, dzimwe nguva aiita chiitiko ichi achishandisa mudziyo unonzi "arm blaster". Ichi chishandiso chakamubatsira kugadzirisa magokora kumativi, izvo zvakakonzera kutonyanya kupatsanurwa kwemabhiceps.

Akaita makumi maviri kusvika makumi maviri nematanhatu seti yeaya anonetseka Workout kaviri pasvondo - neChipiri neChishanu manheru.

Chirongwa chaArnold Schwarzenegger

2. Andy McDermott

Dzidzira uye uve wakagadzirira chero dambudziko remaguta makuru nehurongwa hwekurovedza muviri kubva kune mumwe wevatambi vemitambo vakanakisa.

Dai iwe waizohwina iyo Yakasimba Rival Kurarama zita kuWorld Police neMoto Mitambo, sezvakaitwa naAndy McDermott muVancouver muna2009, iwe unenge uine mufananidzo uzere wezvekudzidzira kurovedzwa kwemitemo.

Senhengo yeTactical Response Squad muArizona, McDermott anofanira kunge akagadzirira chero chinhu. "Pandaikura," anodaro McDermott, "ndaifanira kuchinja zvakanyanya kuti ndigare ndiri muchimiro, nekuti zvinodikanwa pabasa rangu. Maoko emhasuru ekurovedza muviri chikamu chebasa redunhu rino chengetedza muviri wangu wese kugara uchifamba uye uchichengetedza muviri wangu wakakwira. Nekudaro, ini panguva imwechete ndino zunza maoko angu uye ndinopisa mafuta. "

Kana iwe usingakwanise kushandisa muchina wekukwasva, chitsiva nerudzi rupi nerupi rwechiitwa chemuviri chinoda kumhanyisa uye yakakwira simba rekushandisa: kusvetuka tambo, kumhanya, kukwira makomo, kusvetuka munzvimbo nekusimudza maoko ako pamusoro wako uye panguva imwe chete uchiisa makumbo ako papfudzi- upamhi hwakaparadzana kana shuttle inomhanya.

Chirongwa pamaoko aAndy McDermott

3. Nzira shanu dzemaoko

Iwe haudi kutema mapfumo ekuvaka mhasuru. Edza zvekare chikoro zvekare.

Iyo biceps uye triceps (ayo ari mashoma mapoka emhasuru) anopindura zvakanaka kushushikana, saka kushandisa zviyereso zvakakura kunobatsira kuvaka vhoriyamu yakanaka mumaoko ako (uye kuvaita vakasimba). Nekudaro, seti pamwe nekudzokorora kwakawanda kunogona kuitwa nematanho anorema, kuwana kuwedzerwa kukura kwemhasuru.

Iyo 5 × 5 yekudzidzira regimen ndiyo nzira yakakurudzirwa panguva yayo yemasikati muma50s uye 60s naReg Park (katatu-mukwikwidzi wemakwikwi aVaMuchadenga nepasi uye chidhori kuna Arnold Schwarzenegger ari kukura).

Paki yakatanga yaita maviri seti eese anodziya-kumusoro maekisesaizi, ichiwedzera huremu kubva pakutanga kusvika wechipiri uye nekudaro ichigadzirira matatu ekupedzisira maseti anoshanda. Munzira dzese nhatu dzekupedzisira, huremu hwakaramba hwakafanana.

Iyo inotevera regimen yekudzidzira inosanganisira maviri maekisesaizi, rimwe nerimwe rakanangana nekushanda mabiceps uye triceps, iwe uchichinjisa mutoro pakati pemhasuru mbiri - kutanga iwe unoita zvese zviitwa zveiyo biceps, uyezve kune iyo triceps, kana zvinopesana. Izvi zvinoitirwa kuti pasave nerimwe remasuru mapoka ari pamusoro rinoramba rakamira kwenguva refu.

Ruoko chirongwa 5 × 5

4. Dan Islinger

Akakuvadzwa zvakanyanya muhondo uye akapihwa nehurumende, musoja weAmerica uyu anoziva kukosha kwezvombo zvinorema.

Veteran 101st Airborne Division Dan Islinger akanyatsoisa mutsipa wake kuUnited States of America.

Munguva yehondo yeIraq, Islinger akapihwa 3rd Infantry Division seyehunyanzvi hwekuchengetedza. Simba rekuputika kwemugodhi wakaputika wakakanda Islinger kunze kweHammer, nekuda kwaizvozvo akarova musoro wake pasi, akakuvadza bendekete rake rekuruboshwe nekutemerwa musana wechibereko munzvimbo nhatu.

Nhasi Islinger ndemumwe wevakakurumbira kuvaka muviri NPC (National Physique Committee), ane bhizinesi rake remitambo. Pese paanopinda muhoro, pane "mweya wehondo" wakamukomberedza, uye mazuva aanoisa kushushikana pamaoko ake hazvisi izvo.

Tichifunga nezvekuti biceps girth rake rinopfuura masendimita makumi mashanu neshanu, zvinova pachena kuti ane chakavanzika chake. "Sei uchishandisa pfuti ye51mm mukudzidzira iwe uchigona kubata pfuti hombe yemuchina?"

Dan Islinger maoko-pachirongwa

5. Kudzidzira kubata

Exercise uye ita yako yekubata ruoko kuuraya. NaJedd Johnson

Jedd Johnson murairidzi wekuchamhembe kwakadziva kumabvazuva kwePennsylvania uyo anokwikwidza mumakwikwi emasimba. Anodhonza akabata ruoko rwemaoko maviri aine huremu hwe100 kg. Iye zvakare muridzi-muridzi weThe Diesel Crew, kambani yemitambo inokurudzira.

Iwe haugone kuvaka maoko ako nenzira imwecheteyo yaunoita yako abs kana biceps, asi kune zvikonzero zvakawanda zvekudzidzisa kubata kwako.

Shandisa nzira iyi kugadzira maoko ako akasimba sedonzvo rebere.

Dzidzira chimwe chezviitwa zvinotevera pakupera kwekudzidzira kwako.

Kubata mapancake nechipiniki

Isa mabharaki maviri ebarbell ehukuru hwakaenzana pasi uye uabate nechigumwe chako kune rimwe divi uye mimwe minwe kumashure.

Dhinda mapancake pamwe chete uye uasimudze kubva pasi sekunge urikuita deadlift. Vabate pamberi pako kwenguva yakati.

Zadzisa 3-5 seti. Kuita kuti kurovedza kwacho kuome, shinda ketani kuburikidza nemakomba mumapancake uye tenderedza maoko ako.

Sledgehammer kutenderera

Sunga tambo kana tambo kune 1,25kg barbell ndiro. Sunga sando yesledgehammer kune mumwe mugumo (iyo yakareba mubato wayo, zvinonyanya kuomesa kuita iro chiitiko).

Namaoko maviri, bata sledgehammer nekumugumo kwechibato pazviuno. Kuchengeta iyo sledgehammer yakafanana nepasi, tenderera mubato kuitira kuti bhanhire riputire rakatenderedza uye nekudaro rinoita kuti pancake isimuke.

Enderera kusvikira panikiki yabata mubato, wozo sunungura bhanhire munzira yakatarisana. Izvi zvinoverengeka senzira imwe chete. Chinja mafambiro ekutenderera mune yega seti, pamwe neruoko, iyo inofanirwa kuve iri pamberi pako. Ita maviri kana matatu seti kune rumwe ruoko.

Iko kurovedza muviri kunodzidzisa kubhururuka kwechiuno uye kuwedzera, zvichikumanikidza iwe kuti ukunde simba rekuwedzera, iro rinosimbisa ruoko nenzira dzakawanda.

Pancake Arm Curl

Tora 5kg pinch barbell pancake.

Bhendesa ruoko rwako neplate senguva dzose, asi chengeta ruoko rwako rwakatwasuka - usarega ruchikotama pasi pehuremu. Wedzera uremu kune mapancake maviri, uyezve kusvika ku10 kg. Ita 3-5 seti ye 3-5 reps paruoko rumwe nerumwe.

6. Svina kunze kwepamusoro

Kunyanya kurovedza muviri kune yakanyanya mhasuru vhoriyamu uye ruoko ruoko. Yakatumirwa naDerek Poundstone, 2007, 2009, 2010 Mukurusa Wemunhu weAmerica

Kushanda nesimba uye chirongwa chakanaka ndizvo zvinoshandiswa pakubudirira mune chero nzvimbo yehupenyu. Uye kana uchikwanisa kuita kuti basa riitwe, ini ndichakupa chirongwa.

Yangu chirongwa chedzidzo yemhasuru dzemaoko pakati pemakwikwi chakagadzirirwa kusimbisa matiki (nekusvina 150kg pamusoro) uye biceps (uchishandisa kudhonza kwechitima kunorema matani makumi matanhatu neshanu).

Ngatitangei neiyo triceps kurovedza, tichitarisa kuve nechokwadi chekuti kufamba kunoitwa netriceps, kwete mapendekete kana.

Zviremera zvinorema zvakakosha kupa triceps mutoro wakakwana uye simba.

Tevere, ita chiwedzero kupatsanura iwo matiki uye kukurudzira kukura kwega kwega mhasuru fiber.

Isu tinozo "kuomesa" maoko nekudzidziswa kwekushivirira kwekurwadziwa tichishandisa zvidhoma uye tambo.

Kubata maoko nema dumbbells nekugara uchinetsekana kwemhasuru uye kushomeka kwekuzorora kumusoro kana pasi pechikuru kunobatsira kuchengetedza mhasuru.

Derek Poundstone's maoko-pachirongwa

7. Matt Crochaleski

Swing mupiramidhi chirongwa nekugara zvachose kweiyo sosi "Muscles uye Fitness", anopenga pamitambo nesimbi.

MuscleTech-anotsigirwa mutambi Matt Crochaleski - mumwe weakasimba masimba emagetsi munhoroondo - akasarudza kuyedza matarenda ake mukuvaka muviri. Uye kana tikatarisa chimiro chake chitsva sechiratidzo, saka nzira dzekudzidzisa dzaanoshandisa ndidzo dzaunoda!

Anozivikanwa nezvake iye zvino asingafarirwe, kupenga kwakasimba kurovedza mugaraji, Croc anoshandisa kurovedza kwenguva refu kupfuura vamwe kuita kuti mhasuru dzake dzikure.

Chirongwa chake chakavakirwa pane akati wandei maekisesaizi ekudzidzira, huwandu hwekudzokorora umo unoitwa mune pateni yakafanana ne "piramidhi". Pakupedzisira, chinhu chakasarudzika chinowedzerwa: katatu, inoitwa seyakagadzwa yekupedzisira mune yega yega yekurovedza muviri.

Kuti uite izvi, deredza huremu ne20-25% pane yega yega yakateedzana seti, inoitwa pasina kuzorora. Wobva wasvina kunze kwekukurumidza maseti matatu pasina zororo kusvikira iwe waneta zvachose. "Izvi zvinokonzeresa toni yeropa kuyerera ichienda mumaoko," anodaro Crochaleski, "achitambanudza iyo fascia uye ichiita nzvimbo yemasero matsva emhasuru kukura."

Pamaseti matatu ekutanga, wedzera huremu pachiitwa chega chega. Tanga nehuremu hwaunogona kuita akawanda reps nawo, wobva wawedzera huremu hwakaomesera seti yega yega, asi kwete zvakakwana kuti iwe waneta usati wapedza yako yakarongwa nhamba ye reps.

Maoko aMat Crochaleski-pane chirongwa

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