Mukati
Maitiro ekuvaka epamberi: 4 mapurogiramu ekurovedza muviri
Kudzidzisa maoko ekumberi kunoda kutariswa uye kurangwa paunenge uchiita, nekuti zvombo zviri chikamu chakakosha chemhasuru dzakabatana. Edza chirongwa ichi chakajeka chekusimudza ruoko rwemberi.
Vanhu vazhinji havaone kudzidziswa kwepamberi sechikamu chakakosha chedzidziso yese yemhasuru yakaoma. uye - ichi ndicho chinangwa chevazhinji vavaki vemuviri mune chero jimu, asi zvakadii nezvevamwe vese? Kudzidziswa kwemhasuru diki ndiko kunopedzisa kuvandudza kwese mhasuru yakaoma mumuviri wako.
Iwo ma biceps zvidya, mhuru, kumashure uye maoko epamberi ari pakati pemhasuru diki iyo, kana yakanyatsodzidziswa, inogona kuita kuti muviri wako uve unowirirana uye wakaenzana. Ndokutenda kumhasuru idzi kuti iwe unogona kukunda kana kurasikirwa nemakwikwi ekuvaka muviri, kana kungomutsa kuyemurwa kwevamwe.
Funga nezvemafudzi akakurisa kana usina mapaundi akagadzirwa zvakanaka. Kwete chete ivo vanozovandudza chitarisiko chako, iwe unozogona zvakare kukudziridza simba raunoda kusimudza masimbi uye wozowana kuwanda mune dzimwe nzvimbo senge musana wako, mapendekete, uye biceps.
Ehezve, maoko epamberi anowana kumwe kusimudzira kubva kumichinjiko, mitsara uye kumusoro / pasi michina, asi kuti ubudise zvizere kugona kwezvombo zvemberi (kunyanya kana iri poindi yako isina kusimba), unofanirwa kuwedzera chaiwo maseti ekurovedza muviri chirongwa chekudzidzisa. Izvi hazvireve kuti iwe unogona kuzviisa wega kune mashoma masystem mafambiro epamberi, anoitwa asina hanya uye hafu-nemoyo.
Kudzidzisa kumberi kunoda kutariswa uye kurangwa paunenge uchiita seti yekurovedza muviri wakagara kana nemuchina pabhenji. Chirongwa chakanyatsofungidzirwa chinosanganisira huwandu hwakaringana hwekurovedza muviri pakukoshesesa kwakakodzera uye kushandisa akasiyana makona ndiyo nzira yakanakisa yekuzadzisa kukura kwemhasuru.
Chinhu chidiki
Zvinotoshamisa kuti ruoko rwemberi iboka rakaomarara remhasuru diki dzine mabasa akawanda. Brachialis (brachialis mhasuru) uye brachioradialis (brachioradialis mhasuru) inokonzeresa kubhururuka kwegokora uye kutsigira ruoko panguva yekumhara. Chirevo chinotenderera chinotsigira ruoko rwemberi panguva yekutenderera pamwe nekutenderera kwegokora.
Flexor mhasuru (palmaris longus, radial wrist flexor, uye ulnar flexor yechiwoko) kumanikidza muchindwe, nepo extensor mhasuru (ulnar extensor yewrist uye radialis extensor yeiyo ruoko) kusunungura iyo. Chirongwa chakazara chinofanira kusanganisira mafambiro ekuvandudza kwakazara kwemhasuru dzemativi ese epamberi.
Kupomba kumberi kwesimbi!
Iye zvino zvaunoziva nezve anatomi uye nzira dzekufamba, ngationei maitiro ekupomba kumusoro. Kufambisa uye kurovedza muviri zvakagadzirirwa kuwedzera mashandiro ako nguva dzese paunoenda kunzvimbo yekurovedza muviri. Rangarira kugara uchishandisa nzira chaiyo uye usasimudze huremu hwakawandisa kuti usakanganisa kuchengetedzeka kwako.
Kubhururuka kwemaoko
Basic wrist kuruka (flexor mhasuru inoshanda zvakanyanya) inogona kuitwa nebarbell, block, kana peya ye dumbbells. Kubatsira kwema dumbbells ndeyekuti anogona kushandiswa kana mudzidzisi achidzora kutenderera kwemaoko uye kana zvichinetsa kushandisa bhaa yakatwasuka.
Tora mutoro wakatarisana nepafudzi-upamhi ugoisa maoko ako pamberi pabhenji kana pazvidya zvako kuitira kuti maoko ako adzikiswe pasi akananga pasi.
Kutanga, tambanudza maoko ako uye udzikise huremu pasi, wakabata bata bhara. Dzorera zvifambiso uye dzosera maoko kumusoro kuti uwane mutsindo wakasimba wemhasuru. Mhando yekufamba ichave diki, saka usaswededze kana kukwenya mutoro kudzivirira kukuvara.
Tip: Kune avo vanowana chinzvimbo chemberi pabhenji kana kupfugama zvishoma kusagadzikana, zvakakodzera kuedza kukotamisa maoko kumashure. Mune chinzvimbo chakamira, bata bharanzi kuseri kwechiuno chako nekubata zvakanyanya.
Dhinda maoko ako ekumisana nemagaro ako kuti uwane rutsigiro rwakawedzerwa uye, uchishandisa maoko ako chete, simudza bhaa kumusoro kusvikira chibvumirano chetsandanyama. Kuita mafambiro nenzira iyi dzimwe nguva kunogona kubvisa marwadzo ayo vamwe vanonzwa pavanotambanudza kana vachiita echinyakare mawrist curls.
Reverse Grip Wrist Curl
Reverse grip wrist curls inoitwa nenzira imwecheteyo seyakajairika mawoko curls, kunze kwekunge michindwe yakatarisana pasi uye iyo extensor mhasuru iri kushanda.
Bata barbell, block block, kana dumbbells pamusoro pebhenji kana zvidya nemaoko ako pasi, tendera huremu kutambanudza iyo extensor mhasuru, wobva wadzosera kumusoro kukwira kuti uwane tsandanyama contraction. Rangarira kudzora kufamba uye kwete kuzunza mutoro.
Tip: Kuti uwane hukuru hwekudzokorora, edza kubatisisa chidimbu chimwe nechimwe paunenge uchisimudza bha kumusoro kwemasekondi mashoma. Haufanire kushandisa mutoro unorema uye mhedzisiro yacho ichave yakakosha!
Nyundo-yemaoko ruoko curl
Nyundo-yema curls inowanzo shandiswa mukudzidzira biceps, asi zvakare zvakare iri rakakura kuwedzera kune yakazara yakazara ruoko rwekuvandudza chirongwa. Munguva yesando curls, iyo brachialis uye brachioradialis inoshanda pamwe neiyo biceps kubatsira kusimudzira nhongonya yemabiceps.
Ingobata maoko ako nekaviri kezvipenga padivi pechiuno chako nezvigumwe zvako zvichinongedzera pasi. Pasina kusimudza maoko ako, bendama maoko ako uye simudza huremu papfudzi rako - kufamba kwacho kunofanirwa kunge sando. Dzikisa maoko ako, wobva wadzokorora.
Tip: Imwe nzira yekuita chiitwa ichi (vamwe vanoiona ichinyatso shanda) ine nyundo-yemaitiro echinjiko. Famba sezviri pamusoro, asi pachinzvimbo chekukotama pamwe nemuviri, kukotamisa pamusoro pemuviri wakanangana nepafudzi rakatarisana. Mamwe maoko.
Reverse Grip Yakakombama
Reverse-grip barbell curls ndiyo imwe nzira yakanaka kune nyundo -style curls. Gadzira barbell curl sezvaungaita kune bicep Workout, chete nekubata kwakadzoserwa pabhawa nezve bendekete-upamhi hwakaparadzaniswa. Ita shuwa kuti unonamatira kune yako yekurovedza maitiro uye shandisa yepakati uremu.
Tip: Kuti uwane mhedzisiro yepamusoro nekudzidziswa kwepamberi kwepamberi, edza reverse grip curl pabhenji reScott. Saka iwe haugone chete kunyatso shanda mafambiro, asi zvakare simbisa kupatsanurwa kwemhasuru dzakadzidziswa. Mune ino kesi, sarudzawo huremu hwehuremu hune mwero, nekuti zvakanyanyisa kuoma kuita chiitwa ichi nehuremu huremu.
Training yakakwana
Kune nzira dzakawanda dzekuvandudza kubata kwako kana uchidzidzisa simba uye kuvaka mhasuru mune ako epamberi maoko. Seti yekurovedza muviri yekudzidzira kubata, kusavapo kwetambo kana uchiita mamwe maekisesaizi emhasuru yekumashure uye kubata-kusimudza kwepancake inongova nzira shoma dzekuvandudza mhasuru dzemberi.
Imwe yedzakanakisa nzira ndeyekuti ubate zvakasimba pabhawa panoperera ese emawrist curl sets. Semuenzaniso, mushure meimwe seti, bhendesa ruoko rwako muchidimbu, svina bhaa zvakasimba, uye bata kwemasekondi mashanu kusvika gumi. Ichi chiitiko chinenge chakaoma mushure meyakajairwa set, asi ichawedzera simba rako rekubata uye nekuwedzera kusimba kuchirongwa chako chepamberi chekudzidzisa!