Yechirimo jerk: uyezve mashanu masentimita kusvika kuhuwandu hwemaoko

Wedzera 5cm mumaoko ako neakanyanya biceps uye triceps kudzidzira muvhiki rimwe!

Author: Bill Geiger

Ndinovimba wagadzirira kudhonza maoko ako mudenga nekuti iyi yakanyanya-yakasimba biceps uye triceps chirongwa chekurovedza muviri ndicho chakaomesesa uye chinobudirira chawamboedza. Iwe unenge uine mana - uye izvo hazvisi typo! - kushanda kwemaoko muvhiki imwe chete, uye iwe unozoshandisa matekiniki senge reropa kuyerera kudzora kudzidzisa, rinorema chikamu reps uye masumbu maseti pavari.

Izvo hazviite jerk yakadaro mukudzidziswa ruoko ingave yakawandisa? Kwete. Kunyangwe huwandu hwezvikamu zvekudzidziswa pavhiki zvichawedzera, huwandu hwemutoro pane yega yega Workout ichadzikira zvakanyanya. Zvinoitika kuti panzvimbo pekurovedza muviri kwemaitiro mana, iwe une mana ekurovedza maviri.

Zvinogona kutaridzika kuti huwandu haushanduke kubva mukubvumidzwa kwematemu, asi izvi hazvisizvo. Isu tinogara takasimba pane yekutanga kurovedza muviri kune yakanangwa tsandanyama boka. Nemabatiro andakakurudzira, iwe waizoita yekutanga kurovedza muviri (kune ese biceps uye triceps) kana pasvondo pane maviri. Nekuda kweizvozvo, iwe unowana mukana wakawanda zvakapetwa kaviri wekutora huremu hwekushanda nekukanda huni mushumba yekukura kwetsandanyama. Uye zvakare, kuwedzera kuwanda kwekushanda kunze kunozotungamira mukuwanda kwekuita kwemhasuru mapuroteni synthesis nzira.

Heino muenzaniso wekuparadzaniswa kuri nyore kunosanganisira 4 ruoko rwekudzidzira uye mazuva maviri ekuzorora pavhiki. Sezvauri kuona, mazuva maviri anozvipira zvizere kudzidziswa kwemaoko.

• Zuva 1: Biceps uye triceps.
  
  
• Zuva 2: Makumbo uye abs.
  
  
• Zuva 3: Chest, kumberi nepakati delts, triceps uye biceps.
  
  
• Zuva 4: Varaidzo.
  
  
• Zuva 5: Triceps, biceps, abs.
  
  
• Zuva 6: Kudzoka, kumashure kunonoka, biceps, triceps.
  
  
• Zuva 7: Varaidzo.

Mavhiki 1-4: kusimbiswa pane eccentric (isina kunaka) chikamu uye inorema chikamu reps

Kwemavhiki mana ekutanga, pane ruoko rumwe chete rwekurovedza muviri, unotarisa pane eccentric kana isina kunaka kudzidziswa, uye yechipiri pane inorema kukwana reps.

Negatives

Kazhinji, vatambi vanotarisa pane yakanaka (yakadzika) chikamu chechiitwa, panguva iyo basa racho kubata chibodzwa chakanangana nekusimudza mutoro. Mune zvakaipa (eccentric) kudzidziswa, isu tinotarisa pakureba kwemhasuru panguva yekurasikirwa.

Ongororo dzakaratidza kuti panguva yebasa rekushomeka, mhasuru dzinogona kuburitsa simba makumi maviri-20 muzana pane simba rakapfupika. Mune aya mashandiro, simba rako rekushandisa rinowedzera, nekuti iwe uchapedza nguva yakawanda uchidzikisa projectile: 60-4 masekondi panzvimbo peyakajairika 5-1. Kurovedza kwakashata kunosimudzira kuwana kwemhasuru kusvika padanho rakakura kupfuura kudzidziswa kwakadzika, muchikamu chikuru nekuda kwekuwedzera kwakasimba kweprotein synthesis uye kuwedzera kwevanabolic mhinduro, pamwe nekukonzerwa nekuwedzera kwesimba zviratidzo.

Kune rimwe divi remari kwakawedzera kukuvara kwemhasuru yemhasuru uye kushushikana kunotevera, asi izvi zvinokurumidza kupfuura. Iwe unozoita zvakashata munguva pfupi uine nzvimbo yakakura yekuzorora pakati pavo kudzivirira kuneta kwehurongwa hwemitsipa, kwete kuvhara tsandanyama uye kuderedza njodzi yekurwadziwa zvakanyanya mushure mekudzidziswa

Mune ino Workout, iwe unongoita zvakashata pane yekupedzisira seti yeimwe biceps uye triceps kurovedza muviri.

Semuenzaniso, iwe unowanzo gumisa seti nemhasuru kutadza mune yakanaka chikamu cheyekupedzisira seti yakatetepa yekubata triceps yekudhinda. Muchivharo ichi, shamwari yako ichatanga kusundira nesimba pabarbhero mushure mekunge iwe wanyatsowedzera maoko ako.

Nemaoko ako akatambanudzwa zvizere, unotanga "kuita zvisizvo," uchiwedzera nguva yekudzoka kubhawa kusvika pasi kumasekondi mashanu akazara. Mune ino tsinga, ita 3-4 kudzokorora, kudzamara iyo nguva pasisina chero simba rakasara kuti zvishoma nezvishoma uye pasi pekutonga dzikisa projectile pasi. Kana pasina mumwe wako, sarudza maekisesaizi anogona kuitwa neruoko rumwe, uye shandisa rumwe ruoko kuti udzorere projectile kumusoro kwepamusoro.

Kurema kusarudzika reps

Isu tese tinoziva nzvimbo isingaone - iyo chikamu cheiyo nhanho yekufamba uko iwe wakaneta kwazvo maererano nema biomechanics. Kurema kusarudzika reps kunokubatsira kupfuura ino kuti iwe ugone kusimudza zvimwe uye kukura nekukurumidza. Maitiro acho anonyanya kushandiswa mushe magetsi. Kuti uite reps yakasarudzika pabhenji yekudhinda, isa mabhanhire ekuchengetedza 7-10 cm pazasi pebhawa nemaoko ako akatambanudzwa zvizere. Sezvo iwe usinga fanirwe kuyambuka yakafa nzvimbo uye unoshanda muchikamu cheiyo renji yekufamba kwaunenge wakasimba, iwe unogona kusungirira mamwe mapancake pabhawa kupfuura zvakajairwa. Edza uremu hwevatanhatu reps pakazara amplitude.

Mushure mematanho matatu, dzikisa chengetedzo yekusvetuka imwe nzvimbo uye ita dzimwe nzira nhatu; huremu hwekushandisa hungangoda kudzikiswa zvishoma. Wobva wafambisa iwo anosvetukira pasi imwezve yekumira uye ita 3 yekupedzisira nzira.

Mavhiki 5-8: Tarisa pane yekuyerera kweropa kudzora kudzidzisa uye masumbu emasumbu

Chikamu chechipiri chechirongwa chinovaka pane imwecheteyo mana ekurovedza mawoko pavhiki, asi pamwe nekuwedzeredzwa kwemaitiro maviri matsva ekukwidziridza ekudzidzira.

Ropa kuyerera kudzora (CFC) kudzidziswa

TOC, kana kudzidziswa kwekudzivirira kuyerera kweropa, inyanzvi yekudzidzira inovhara kuyerera kweropa kuburikidza netsinga, asi isingakanganise kuyerera kweropa. Ropa rinoramba richiyerera richienda kune mhasuru dzakanangwa, asi harichakwanisi kubuda mazviri. Nekuda kweizvozvo, mhasuru nhanho dzemetabolism yekupedzisira zvigadzirwa senge lactic acid uye hydrogen ions inowedzera, iyo inomutsa protein synthesis uye inosimudzira hypertrophy.

CURRENT, dzimwe nguva inonzi, inoshanda zvakanyanya mukubata ruoko uye gumbo, ichiita sarudzo yakanaka kune avo vari kutsvaga kuwedzera masentimita mashanu kumabiceps avo.

Kuti ushandise TOC nemazvo, dhonza muswe wekusvikira padhuze nepafudzi rekubatana (kumusoro kweiyo biceps kana triceps) sezvinobvira uchishandisa yakajairika elastic mabhandeji. Iyo dhigiri yekusunga kwe bhandeji rinofanira kubva kubva pa7 kusvika pa10. Kana iwe uchinzwa chiveve kana kugwinha, sunungura bhanji kusvikira aya manzwiro apera.

Unyanzvi uhu hunonyanya kushanda kana ukabatanidzwa nezviyero zvine mwero. Shanda uine huremu unobvumidza 20-30 reps mune yekutanga seti, uyezve woita mamwe maviri seti e2 reps imwe neimwe. Zorora kwete anopfuura masekondi makumi matatu pakati pemaseti kuti uenderere kupomba ropa mumhasuru dzako, uchiwedzera kupomba kwako uye uchiwedzera lactic acid kuvaka.

Sumbu rinoisa

Kwemakumi emakore, vakakurumbira powerlifters uye vamiriri vemasimba emitambo vakabudirira kushandisa hunyanzvi uhu, inova iri hybrid yehunyanzvi uye.

Mumasumbu emasumbu, maitiro akaputswa kuita zvikamu zvinoverengeka. Semuenzaniso, panzvimbo yeyakajairwa seti ye12 reps yakateedzana, iwe unoita seti ye4 + 4 + 4 reps ine pfupi pfupi zororo pakati. Paunenge uchishanda pane mhasuru, edza kuzorora kwete anopfuura gumi nemashanu masekondi. Nekuzorora kazhinji kazhinji pane yakasarudzika nzira, iwe unozokwanisa kusimudza huremu hwakawanda, kuwana yakawedzera vanabolic kukurudzira uye kukurudzira mhasuru kukura.

Masumbu atinoshandisa mune ino Workout akavakirwa pachirongwa chakagadzirwa naJosh Bryant, PhD, Certified Simba uye Conditioning Nyanzvi, Yega Mudzidzisi ane ruzivo rwakakura. Bryant anovadaidza hypertrophy-yakatarisana nemasumbu emasumbu (GOKS).

Tanga GOX yako nehuremu hunoshanda hwaunogona kusimudza 8-10 nguva. Ita 4 reps, zorora 15 masekondi, uye ita mamwe mana reps. Enderera munhevedzano iyi kwemaminitsi mashanu. Kana iwe usisakwanisezve kudzokorora ka4, enda kuna 5. Kana iwe usingakwanise kusimudza iyo projectile katatu, wedzera iyo nguva yekuzorora kusvika kumasekondi makumi maviri. Uye kana izvo zvikasabatsira, pedzisa masumbu akaiswa. Kune rimwe divi, kana mushure memaminitsi mashanu uchine simba, ramba uine seti uye ita reps yakawanda sezvaunogona.

Yedu Arm Cluster Sets inosanganisira maviri maekisesaizi ebiceps uye triceps. Ivo vanotanga nekuwedzera huremu hushoma uye vashoma reps.

Chii chaunoda pakudzidziswa?

• Shamwari ine ruzivo inogona kukurudzira
  
  
• Simba furemu
  
  
• Elastic Ropa Rinodzora Kudzidzisa Bandage
  
  
• Dhayari rekudzidzira kunyora yako kufambira mberi, uchitarisa pane seti, uremu, uye reps yechiitiko chega chega
  
  
• Chirongwa chekudya chinobudirira chekubhaiza

Maseti ekudziya haana kuverengerwa muchirongwa chakarongwa chekudzidzisa; Ita akawanda acho sezvaunoona zvakakodzera, asi usambo pusha yako kudziya-kumusoro kuti itadze. Zvemaseti ebasa, sarudza huremu hunokutendera kuti uwane kutadza kwemhasuru nenhamba yakatarwa yekudzokorora.

Sezvo kupatsanurana uku kuchiwedzera kukura kwekusimudzira kwemaoko, zvinogona kudikanwa kudzikisa huwandu hwenhengo yekudzidzira kune mamwe mapoka emhasuru, kunyanya kune makumbo, musana, chifuva nemapfudzi, zvirinani kwenguva pfupi.

Vaviri kubva kumawoko mana ekurovedza muviri pavhiki vanoshandisa nzira dzakakwira-dzesimba dzekudzidzira dzinoisa mhasuru pamuedzo. Pane maviri akasara, gadzira imwe iine mwenje, uye pane yekupedzisira, shandisa zvakajairika kuteedzana kwemaseti uye kurovedza muviri.

Ruoko Workout: Chitubu Bvuta 5cm

1-4 mavhiki

Pakati pevhiki ina dzekutanga dzekuparadzaniswa kwako kutsva, unodzidzisa maoko ako kanokwana ka4 pasvondo, asi dzikisa mutoro wako wekudzidzira.

Muvhuro (zvakaipa)

Chitatu (mushure mechifuva uye delt kurovedza muviri)

Chishanu (heavy heavy reps)

Mugovera (mushure mekudzoka uye delt kurovedza muviri)

5-8 mavhiki

Muchikamu chechipiri, iwe unoshandisa mamwe maviri ekuwedzera-masimba ekudzidzira matekiniki mumaoko ako ekurovedza muviri.

Muvhuro (CURRENT)

Chitatu (mushure mechifuva uye delt kurovedza muviri)

Chishanu (masumbu masumbu)

kudzidza

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