Mukati
Chinangwa chekutanga: kuwana mhasuru
Rudzi: split
Chikamu chekugadzirira: elementary
Nhamba yekushanda pavhiki: 2
Midziyo inodiwa: barbell, EZ barbell, dumbbells, zvekushandisa
Vateereri: varume nevakadzi
Author: Justin Waltering
Iyo yakasarudzika 4 vhiki yekurovedza muviri chirongwa chakagadzirirwa kurovedza biceps ako uye triceps zvakanyanya. Iyo tekinoroji, yakanyorwa nenyanzvi mundima yekuchinja kwemuviri Justin Voltering, ichakubatsira iwe kusimbisa maoko ako akarembera uye kuita kuti ave nemhasuru uye ane mukurumbira.
Chirongwa chekudzidzisa: tsananguro
Kutsvaga nzira yekudzidzisa iyo inozova chaiyo anabolic reactor ye biceps uye triceps? Unogona kurega kutsvaga! Isu tese tinoziva kuti zvakakosha sei kudzidzisa makumbo ako, chifuva, mapendekete uye kumashure nekunyanya kusimba, asi panguva imwecheteyo, wese wenguva dzose pajimu anoda kupomba iwo mamhasuru aanotanga kuona mugirazi - maoko! Aya maekisesaizi achakubatsira iwe kukura kunze kweT-shirts dzako uye kukanganwa nezve akasununguka maoko mumavhiki mana.
paradzanisa
Kudzidzira frequency ndiyo kiyi yekubudirira kana zvasvika pakushanda pane lagging tsandanyama mapoka, saka unozofanirwa kugadzirisa chirongwa chako chekudzidzisa. Maoko ako anokwanisa kubata mamwe masesheni ekudzidzisa, uye nekudaro isu ticharonga maviri maekisesaizi ane accentuated kudzidza kwebiceps uye triceps. Zvakanaka, kupa mhasuru dzako nguva yekuzorora, unofanirwa kuronga maekisesaizi ako asara sezvinotevera:
- Zuva 1: Kushanda kwemaoko ekutanga
- Zuva 2: Makumbo
- Zuva rechinomwe: Zorora
- Zuva rechina: Chifuva nemapfudzi
- Zuva rechishanu: Kurovedza muviri kwechipiri
- Zuva rechinomwe: Zorora
- Zuva rechinomwe: Kudzoka
Usanetseke, mapecs ako nemapfudzi haaite atrophy pasina yako wega zuva rekudzidziswa. Kushanda kumwe chete pavhiki kunosiya nguva yakawanda uye simba kune imwe chete kana mbiri sarudzo, matsinha epamusoro uye zvishoma zvakasiyana-siyana zvemaoko e dumbbell uye mativi ekuwedzera. Nekuisa aya mapoka anotangwa pazuva rimwe chete, iwe unosiya nguva yakawanda kwete chete yekuwedzera kwemaoko Workout, asiwo kune yakazara - zvinhu zviviri zvakakosha kumanikidza yakakura tsandanyama kukura!
Pamazuva ekumashure nemakumbo, dzidzisa semazuva ose :,,, deadlifts, etc. Muchidimbu, ita zviitwa zvakafanana sekugara. Izvi zvidzidzo zvekudzidzisa zvinofanirwa kunge zvakanyanyisa, kunyanya mhasuru dzekumusana. Maoko ako haakure kana ukasakura simba rose uye uremu hwemuviri, saka usafunge kuti unokwanisa kupa svondo rese kupuruzira nekuwedzera uye kukanganwa nezve mamwe mapoka emhasuru.
Muenzaniso wenguva yekudzidzira
Zvino kusvika padanho, heino hurongwa hwemaoko maviri ekurovedza muviri aunenge uchiita muchirongwa chemavhiki mana. Usati watanga chero basa rakakomba, dziya, uchiita 4-50 flexions uye kuwedzerwa nekureruka kwakanyanya, uye chete ipapo enda kune chikamu chikuru. Rangarira, haufanirwe kuneta tsandanyama dzako usati watanga kurovedza muviri chaiko, unongoda kukurumidza kuyerera kwemhasuru yeropa usati wasimudza huremu hwekushanda hunorema.
Vhiki 1
1 kudzidziswa
Superset:
3 nzira kusvika 20 kudzokorora
3 nzira kusvika 20 kudzokorora
Ita akawanda seti sezvinodiwa kuti upedze makumi mashanu reps:
1 svika pa 50 kudzokorora
Shandisa cheating:
3 nzira kusvika 10 kudzokorora
2 kudzidziswa
Shandisa nzira yekumbomira:
1 svika pa 20 kudzokorora
Shandisa nzira yekumbomira:
1 svika pa 30 kudzokorora
Superset (shandisa uremu humwe uye chinangwa chekutadza kwemhasuru pakati pe10-20 reps):
3 nzira kusvika 15 kudzokorora
3 nzira kusvika 15 kudzokorora
Kuuraya kwakajairika:
3 nzira kusvika 12 kudzokorora
3 nzira kusvika Max. kudzokorora
Vhiki 2
1 kudzidziswa
3 nzira kusvika 8 kudzokorora
3 nzira kusvika 10 kudzokorora
Superset:
4 nzira kusvika 20 kudzokorora
4 nzira kusvika 20 kudzokorora
Superset:
3 nzira kusvika 12 kudzokorora
3 nzira kusvika 12 kudzokorora
2 kudzidziswa
3 nzira kusvika 12 kudzokorora
3 nzira kusvika 12 kudzokorora
Superset:
3 nzira kusvika 20 kudzokorora
3 nzira kusvika 20 kudzokorora
Superset:
4 nzira kusvika 10 kudzokorora
4 nzira kusvika 10 kudzokorora
Vhiki 3
1 kudzidziswa
4 nzira kusvika 5 kudzokorora
4 nzira kusvika Max. kudzokorora
Superset:
5 nzira dze 15 kudzokorora
5 nzira dze 15 kudzokorora
2 kudzidziswa
Shandisa zvakasimba kubata, tanga imwe neimwe rep nekumira kwakazara:
5 nzira dze 5 kudzokorora
Shandisa huremu hwakafanana pamaseti ese:
3 nzira kusvika 15, max., Max. kudzokorora
Superset:
5 nzira dze 20 kudzokorora
5 nzira dze 20 kudzokorora
Vhiki 4
1 kudzidziswa
5 nzira dze 10 kudzokorora
5 nzira dze Max. kudzokorora
Superset:
3 nzira kusvika 20 kudzokorora
3 nzira kusvika 20 kudzokorora
Superset:
4 nzira kusvika 20 kudzokorora
4 nzira kusvika 20 kudzokorora
2 kudzidziswa
Dropset. Ita kurovedza muviri nehuremu hwekudzokorora kashanu, rasikirwa nehafu yehuremu uye ita yakanyanya reps pasina kuzorora, wobva waremerwa uremu zvachose uye ita mareps reps zvakare:
1 svika pa 5 kudzokorora
Shandisa nzira yekumbomira:
1 svika pa 20 kudzokorora
Superset:
3 nzira kusvika 15 kudzokorora
3 nzira kusvika 15 kudzokorora
Superset:
3 nzira kusvika 15 kudzokorora
3 nzira kusvika 15 kudzokorora
Idya Kuti Ukure!
Hazvina mhosva kuti tsandanyama dzako dzakatsvuka sei panguva yekurovedza muviri, hadzimbofi dzakakura pasina kuzorora uye kudya kwakakodzera. Uye seimwe nhengo ipi neipi yemuviri wedu, maoko anokura chete kana iwe ukawedzera simba uye mhasuru, uye saka idya zvakawanda zvekudya zvine hutano uye kurara zvakakwana. Nekushingairira kwakakodzera, iwe uchashamiswa nemhedzisiro inoshamisa yaunogona kuwana mumavhiki mana chete!