Kurovedza pamusoro kurema maoko. How kuvaka ruoko tsandanyama: muviri

Kubva pauduku, mumwe murume anoziva kudiwa simba. majaya, akapfeka T-shirts muzhizha, kazhinji edza kupomba biceps yenyu ...

Musoro ino - kushandisa maoko pasi. Tiri kutaura kudzidziswa muitiro, pfungwa kunokanganisa kuwedzera huru ruoko tsandanyama: biceps, triceps uye honokono tsandanyama. Panguva iyoyowo, kurovedza muviri, iva nechokwadi kuti unyatsoteerera mamwe mapoka tsandanyama: necheshure, mapepanhau, tsoka, mapendekete, mutsipa. The muviri womunhu - a zvinoshamisa zvinopindirana chisikwa. Iye ari kutadza kuongorora dzimwe nguva mumapoka makuru tsandanyama nyore haazobvumiri kukura biceps (somuenzaniso, kana kumashure tsandanyama vari lagging mumashure kukura kwavo).

The kukura kudzidziswa kwacho

How kuvaka tsandanyama? dambudziko iri, iro zvinobudirira anogadziriswa kudzidziswa ano, asingagamuchiri kubvuma technocratic nzira: Takudzai pachisara mugumisiro akaipa - kukuvara Kuparadzwa tsandanyama fibers. danho rinokosha pakupora. Kukura tsandanyama ari maoko kunobva yavo yokudzidza, Chokwadi, ndiyo nonlinear. Nyanzvi dzinofungidzira kuti kuwedzera ruoko tsandanyama 1cm pamwe nokuwedzera zvachose muviri nomutambi nokuda 3 makirogiramu. Saka, zvinofanira vaipa mapuroteni muviri uye kurovedza muoti Kusimbisa ruoko haigoni pfuura 30% zvachose muviri. Uye, chokwadi, kurovedzwa kwepasi dzinowedzerwa zvakarurama vakasarudzwa mitambo kudya kunovaka.

Tools - tsandanyama kutadza

Kurovedza maoko pamusoro yakawanda, somumwe tsandanyama, pfungwa maekisesaizi kunoita ane kunonyanyisa mutoro. Kuita Nzira kune projectiles (barbells, dumbbells, simulators, expanders) pamwe kurema kurerwa haasi kupfuura 8 nguva, vanofanira kuwana yakatarwa mamiriro tsandanyama kukundikana. Uye tsandanyama kukundikana kushanda iri maximized kana ichi hurumende vatambi nemaune kunonoka ne 15-30 seconds.

Kana mutauro mushonga mitambo, kuti awane mugumisiro - kukura kwetsandanyama - kushandisa chirongwa anaerobic glycolysis. Nemamwe mashoko, skeletal tsandanyama vane simba yakawanikwa kubva oxidation kuti shuga kuti lactic uye disintegration parovinogradnuyu asidhi pasi ezvinhu okisijeni kukanganisika. Sezvingatarisirwa, maoko pamusoro uremu kudzidziswa uyewo yakavakirwa chiitiko ichi.

Chii kumbowanikwa tsandanyama maoko ari rova kurovedza? Pavanotambira dzakawanda microtrauma. Kana faibha ichi wakaremara, akaparadza mapuroteni zvivako. Muchiitiko ichi tinotaura pamusoro kunounzwa mukuru-umbirimi muviri. Kana ipapo nemazvo kuvaka zvavo kudzidziswa kutenderera uye zvemitambo kunovaka muviri, nomutambi mberi, nokuda mugumisiro skeletal tsandanyama sverhvosstanovleniya.

mutoro kushanduka

Mushure anoshanda kunonyanyisa uremu kudzidzisa tsandanyama dzako vanoda anokosha, mamwe munyoro kurapwa. Dzidzisai maoko pamusoro uremu kutenderera kunosanganisira humwe mutoro rutapudzo kusvika 50-60% of kunonyanyisa uremu. Nzira iyi inodaidzwa varairidzi mikroperiodizatsiey: vhiki inorema unotsiva vhiki chiedza.

Zvisinei, vechiduku Vamhanyi, richisvika Kubudirira wokutanga, kunowanzova kutarisa pasi richizvitenda shoma uremu ... Panyaya iyi, tinoendesa nyaya kudzidziswa nesimba chikumbiro kuderedza tembiricha, uye kusiya tsika nokuramba kutakura. Sezvo kazhinji sezvo zvakafanira kushanda zviyero zviduku, achiperekedzwa ne apo kukura tsandanyama sverhvosstanovleniya. Zvinoita kuti paumbwe imwe kuzorodzwa itsva. rollback danho kunodiwa. Mutoro zvine musoro achawedzerwa inotevera "guva" kutenderera. Chehunyaunyau pakurovedza muviri kukuvara kunoguma kurega kunotanga pamusoro kwetsandanyama.

Zvisinei, pamusoro - ichi haisi mhinduro yakakwana kune mubvunzo kuvaka sei maoko makuru. Zvakakosha kuti vachinje maonero avo pamusoro chaizvo muviri inogona kwetsandanyama.

Feature mukusimbisa muviri unyanzvi

Barbells, dumbbells, kugwinya ... Zvose izvi vakadzidziswa uye powerlifters, uye weightlifters. Asi avo pokutanga zvakasiyana. For powerlifters kwete kwetsandanyama, uye munhu-kure kuwedzera kufadza Zviidzo dzinokosha. Muviri kunyatsoidzavo mberi mukurovedza kwacho, kuwedzere kushanda kurema michina mitambo. Nokudaro, vari maximized ndiro mutoro kudzidzisa.

Uye nzira sei kuvaka maoko makuru, muviri zvikuru. Pashure pezvose, vatambi ava kushandisa kuti tsandanyama kukura haasi mumwe, asi vatatu mhando kuchengeteka zvinhu. Vaiita weightlifters simba nezvaanogona pamusoro tsandanyama sunga panguva uremu vachisimudza (marwadzo ose tsandanyama fibers) usingatadzi zvokuti. Idzowo 60 chete% of simba pane inodzorwa uremu richikwidibira (kunaka kufamba danho) uye 75% of simba rwakabata uremu panguva yakakwirira.

Saka, zviri tibudirire kuti kukura purogiramu biceps uye triceps kurovedzwa paruoko Bodybuilder.

Hand Training Program

Hands zvizununguke nesimba. Ose millimeter cheBhuku kunoda vanomanikidzwa nesimba. Tiri ino tinoda kuteerera sei zvakarurama kugadzirisa nyaya iyi, mukuronga misimboti, achivanyevera inobvira zvikanganiso uye anoratidza kurovedza vavo zvikuru.

Vazhinji vanodzidziswa maoko pokutanga biceps. Simply, iye anobata ziso. Zvisinei, havasi funga kuti unorema tsandanyama muruoko, kureva muzvitatu miviri triceps. tsandanyama idzi dzinowanzopiwa vachinzi mhandu. Kutangira mabasa aya ari Kumbofungatira ruoko, wechipiri - pamusoro okubhadhara. Uye kana iwe teererai chete mumwe wavo, kuwedzera yechipiri braked pachitunha. Naizvozvo biceps makuru pasina muhombe triceps nyore musimbise. Achazviita panguva kukanganisa ichi methodological yokuyamura, asi mutete. Cherechedza kuti nokuti rinopindirana kukura kwemaoko vatambi uye uku ari honokono netsandanyama.

Yeuka kuti kudzidziswa chirongwa paruoko haisi yakazvimirira Exercises, asi chete chikamu kurovedza purogiramu nomutambi uchitikurudzira. Zvisinei, nokuti accented tinova ruoko tsandanyama Zvinokurudzirwa kaviri zvinosanganisira kushandisa navo mukati kwevhiki kutenderera Kurovedza kamwe chete huru uremu kurovedzwa, uye wechipiri - pamwe rusununguko.

biceps

Kudzivisa zvinobvira kukuvara, mutoro hauna neshungu nemarunda uye tsandanyama fibers, tinoratidza pre-Workout. Nokuti ruoko tsandanyama chinhu simba inodziya-up dzeraundi makavharidzira, uye ipapo - kutambanuka kufamba. Tiri munyaya ino kuchaita kupa pfungwa dzako nhatu dzinokosha kunzwisisa kurovedza nekuti biceps, triceps uye emberi. Vari akaurayiwa pamwe nokurovedzwa mutoro kunonyanyisa. Cherechedza vanodzidziswa: zvachose kuvhunduka kudzidzisa muchiitwa pamusoro kurema maoko dzinogona kubatanidzwa pamwe zvine mwero netsapo shure tsandanyama (abdominals), uye vakutarisire.

Vanodzidziswa kuyamura petafura "Basic biceps yakaoma," re pazasi.

Nokusimudza uri biceps hwakanaka somumwe dzenhoroondo muviri, pova rworudyi pamusoro, pakati uye nechepasi biceps.

Panguva yacho kuuraya, hunde (mutumbi) rwokuchengeta kururamiswa, tsoka akaisa pafudzi-upamhi kunze. Anoitwa pazasi chatakagara netsvimbo. Emaoko dziri kumativi mutumbi. The tiguu iri akatura kuti ufanane muhudyu. Pamberi wakasimba uye zvakananga pamberi pake. Tora mweya, nomutambi anokotama kuti emaoko, uye kubhawa yava muchipfuva pamwero. Zvakakosha kuti emaoko panguva sangano kwakadaro akagara kwokutanga nzvimbo yacho, kureva. E. Not kufamba. Pamwe kuwedzera kubhawa exhales. Ipapo shamhu iri zvinyoronyoro kutura kuti ufanane muhudyu. Zvakakosha, kuita maekisesaizi kuchengeta muviri wakarurama nzvimbo.

Kubuda biceps vane supination sei ne kunyora dumbbells, iyewo akaita kubva akamiswa pamakumbo akaiswa papfudzi-upamhi kunze. Dumbbells vanomutswa mumwe nomumwe. kufema mutinhimira - zvakafanana avo ambotaurwa muviri. Shoko rokuti "supination" kunoreva kutenderera brushes aine dumbbell kwenzira kurutivi thumbs. Uyu dzinongoitika danho, nekuti kuita kudaro chinokonzera chaiyo kuda kwevanhu biceps nemarunda.

Biceps muviri uremu zvokuwedzera marasirwa ari biceps pamusoro pabhenji kubudikidza Scott. Zviri pasi rose: kunogona kuitwa uye ane barbell uye dumbbells. Its chinokosha ndiko Kuda kutamba pamusoro pabhenji ruoko nzvimbo, iyo accentuated ukagunzva rikaitika kugokora. Nokuti wevasungwa kunetseka pamusoro kugokora inokosha mamiriro haisi maximal kuremedza uremu, uye avete pasi harisi kugumisa, kureva. E. Traction pamusoro pabhenji Scott nguva dzose kuitwa kukwana amplitude. In ukoshi zviri inokosha kuti chiitwa mutoro pamusoro biceps pamusoro neizvi-danho kufamba - ndichisveerera.

Uyewo nokudzidziswa ruoko mukati meruvanze pakudzidza hunosanganisira hamstrings kudhonza pamusoro biceps mu chinogumbura Simulator (mukuru-chezvakaipa). Kutanga chinzvimbo - yakamira, akafanana inorondedzerwa yokutanga muviri. Vaikunga emaoko, iyo endpoint trajectory chikwata anofanira yakasimbiswa kwaro yakakwirira - pamberi rakadzikama unopfuta manzwiro ari netsandanyama.

Zvisinei, mubvunzo "How kuvaka tsandanyama?" Achitaura biceps apo kwete zvakazara pachena. Chokwadi ndechokuti nevatambi nomumhu hwaro yakaoma zvokuti kuumba zvakazara yose biceps. Kana biceps iri refu - Bodybuilder inoda imwe yakatarwa kurovedza (ona netafura "Kurovedza biceps yepamusoro."):

Huru pachiitwa kunzwisisa ichi, sezvaungaona, Ez-muedzo tsvimbo pamusoro biceps, iro rinoitwa pamusoro pabhenji kubudikidza Scott. Its nani - the yoga nezvainoita dzikawedzerwa uye kurera nechepasi yepamusoro pakati biceps.

triceps

Zvisinei, kubudirira kuekisesaiza kuti yakatarwa muruoko uremu kurovedza fanirawo zvinosanganisira zvimwe guru ruoko tsandanyama: triceps uye emberi. Triceps - mhasuru, iyo nzvimbo inoremekedzwa zvikuru yokumusoro hafu ruoko, zvinokosha kushanda kunze haidereri nguva pane biceps. Volume chidhongi triceps kunozorodza ruoko Bodybuilder apedza uye maererano nechitarisiko. The kunonyanyisa zvibodzwa pakurovedza yake ichapa akanyatsosarudzwa kurema, nhamba repetitions, kuzviparadzanisa muchiitwa akanyorwa tafura unorondedzera inokosha seti kurovedza triceps.

Cherechedza: French bhenji chisviniro zvikuru zvinorwadza. Point mutoro pamusoro kugokora mapfundo kunotema kurema rutapudzo pakati 50-60% of kunonyanyisa kudzidziswa. Emaoko zvinofanira wakaiswa vapinze iri rwakabhadharwa kuna triceps, uye kwete dzimwe tsandanyama. The mutambi riri pabhenji. Optimally, kana pambiru pakutanga raiva shure musoro wake pasi mubatsiri. Ndakabata pamutsipa hakufaniri rakafara. . Daro pakati brushes pakuti hama iri iya rakaitirwa kuwanda 20-30 masendimita vakanyevera chaizvo akaberekwa ari French pabhenji ruoko zvinowedzera mukana wokuti zvinokuvadza. Kunze kupomba ruoko tsandanyama pachiitwa ichi chichava tibudirire kana uchishandisa Ez-tsvimbo pane imwe kwakajairika tsvimbo mutsipa. The mutoro iri akaparadzirwa voga vose vatatu matanda triceps tsandanyama fibers.

French bhenji nokugara kunoratidza kuti mutambi anogara pachigaro chokutonga ane wehunyambiri musana. Feet zvakasimba kuzorora pasi, shure twasu. In kwokutanga nzvimbo yacho muzariro gora riri pamusoro musoro wako. Ipapo mutambi zvishoma nezvishoma lowers yairova shure musoro wako. Anodzivisawo Bato iri subjectively pakutsvaga pana iyo makakatanwa ari palpable triceps. Possible kubirira uye maronda ari emaoko. bhenji French agere uye Akagutsa kumashure tsandanyama uye abdominals.

Kupomba ruoko Tsandanyama panguva yokurovedza muviri kupomba triceps anonzi tibudirire pane kushandisa ainakidza benching French. Sei? Muna bhenji French vakasundira zvikuru nouchapupu uremu emaoko ake. Naizvozvo, kunyange kana projectile uremu 40-60 makirogiramu (zvichienderana panyama ezvinhu nomutambi wacho) zvingaitika marwadzo.

Exercise Hand pombi dzakasiyana kunyatsoshanda. Block kurovedza kunoita nomutambi kushanda voga pamusoro kukura triceps ane uremu kg 100 kana kupfuura. Uyezve takagadzirira dzokumhanya anoshanda kuwedzera maoko pamusoro chinogumbura triceps aine uremu 140-150 makirogiramu. Panyaya iyi, basa iri kungogara. Parallel kurovedza tsandanyama ari shure uye abdominals.

honokono

Anobvumirana budiriro ruoko mutambi uneshongedzo yokuva kukura honokono tsandanyama (papfudzi-ray). Ivo vakajaira chokuita simba mutambi. Dzakabudirira tsandanyama zvinopa yakachengeteka muuranda michina mitambo. Nokudaro, dzinopa kuchengeteka chokupika mutambi siyana muviri. Kana honokono ndivo "dukusa kubatana" kukura kuva mutambi, hazvisi chete Purogiramu yokudzidzisa nomumwe pamusoro kurema namaoko mungozi. emberi Strong uye kunoda kukura vemimwe tsandanyama. Somuenzaniso, nokuti kukura shure tsandanyama dzinokosha zvinokosha muviri - vaise yakatenuka kubhawa akatora yakafarikana kubata uye kudhonza kukwira pamusoro crossbeam yakafara kubata seri musoro. Pachii kukura ichi tsandanyama boka kuekisesaiza dzaitaurwa zvinotevera tafura: ". The dzakaoma kurovedza nokuda tsandanyama ari honokono"

Kana huru tsvimbo biceps harungashandurwi kubata nzvimbo bhurasho - muchanza chake. Chiitwa ichi nevamwe. Zvinokurudzirwa kuti vatambi vanotova kunoguma kukura biceps uye triceps.

Kutanga chinzvimbo - the mutumbi twasu uye dzenyu patsoka fudzi-upamhi kunze. Maoko mweya hwakakungwa panguva emaoko. Shamhu ndee pamusoro. On the exhale, kuti goko shure pabasa rayo yepakutanga.

Basic muviri kuti kukura mafudzi tsandanyama-ray ndiye "sando". Zvinonzi kubva akamiswa na rave nokusimudza dumbbells kugadzira mashoko okudhinda pasimbi, nembama akatarisa muviri zvachose. Apo "nyundo" muviri harifaniri kuzununguswa.

Hand kufamba vanofanira mvere, pasina jerks, zviri kuitwa nesimba kiyi.

Brush flexion-kubata tsvimbo anomhanya nezvitima nerimwe yakatarwa kuti kukundikana. Chinzvimbo - agere pabhenji. Mumaoko rakamanikana kubata barbell wakatorwa maoko - zvanza kutarisana iwe. Brushes zvinogoneka unbend, uye ipapo mheto. Vanoshanda chete chiningoningo. Saka akadzidziswa waita simba.

ruoko kupomba pamba

Hapana chakavanzika kuti kana pane zvakakodzera kukurudzira vanoda mutambi anogona kuwedzera mukanyiwa amaoko avo. Kuti aite izvi, Zvaringana kushandisa mukuru mumuviri gadziriro, chokuita muchibayiro yayo uremu sezvo mutoro. Pano, nheyo: chete - hazvina nguva dzose chinhu chakaipa. A chinokosha budiriro iri kuunganidza kwetsandanyama uye inogona kupfuura nyore muviri. We kupindura mubvunzo, sei kupomba maoko ake pushups. Zvichienderana kurovedza muviri, unogona kusarudza imwe yenzira - aine pfungwa pasi, michindwe, nezvibhakera, minwe, mbabvu, maoko, shure kutsigira maoko. Zvinotevera tafura haareururi chinhu nzira Workout pushups.

Good muviri kuti tsandanyama kwemaoko vanoonekwa kudhonza ari kubhawa (chinjikira nemizariro). Kana vaita Zvinogonekawo chokubatanidza mhando kubata: mberi, shure, yakatetepa, unosvikirwa, rakafara. haina akakurudzira uku, kubata aine jerk kuti vawane kunonyanyisa kushanda. Pane imwe "anobatsira" maekisesaizi. Akasimbisa nezvainoita triceps (extensor tsandanyama) akapwanya pamusoro mbariro.

Zvisinei, nokuti Qualitative akavaka-up of tsandanyama maoko havafaniri akatakurirwa kuwanda kusunda kupota pasi chinjikira nomuzariro uye zvakafanana nembariro imwe neimwe yakatarwa. Zvinokurudzirwa chete kusvika zvinotevera nhamba repetitions rwekuita nzira: 4 anoita 10 repetitions. Uyezve, nokuti kuwedzera uremu maoko apo rokuputsa mudenga vadzidzi vari yakaturikwa pamusoro muviri mamwe uremu pasina kuwedzera repetitions vari yakatarwa.

mhedziso

Wedzerai mumaoko vakawanda - a okusika kwacho. Tanga kuita pamusoro dzakabudirira kudzidzisa zvirongwa nevhiki kutenderera, isu achapa yakarongeka tsandanyama mberi. Zvisinei, izvi achava danho kunyatsoshanda maviri matatu. Mune ramangwana, migumisiro tisingazvinyeperi braked. Ko rokupedzisira chinhu zvinhu muviri vaneta? Kwete napaduku. Chikonzero - womunhu physiology. The muviri chete akamira kuti apore. Iye mezhtrenirovochnogo zororo yakakwana.

Kuti vawane pakuzadzisa uye kurovedzwa kutenderera zvinofanira yakawedzera kubva imwe vhiki rimwe nehafu. Ndezvokuti, zvikuru kushoma Workout inoratidza pane iyi yakanaka mugumisiro uremu vachikanganisa. Uchabva kupinda mutsva nguva kukura mumakore 2-3 maoko. Zvadaro - zvakare kuwedzera kuyaruka mezhtrenirovochnogo zororo. Zvisinei, hazvina varumbidzwa kuwedzera maawa anopfuura 72. Zvisinei, mumwe rokusika kuchinja siyana kudzidzisa zvirongwa kwemakore 9-12 kuti kunyatsodzidza Exercises kutendeukira ruzivo mutambi aite yemhando mutambi.