Mapulogalamu 21 olimbitsa thupi - gawo 1

Othamanga okhawo omwe ali akhama kwambiri, pogwiritsa ntchito machitidwe apadera ophunzitsira, ali ndi manja otchuka kwambiri pakupanga thupi. Tsatirani upangiri wa ngwazi zakale ndikukweza manja owoneka bwino!

Part 1 | | | |

1. Austrian Alps

Kodi Arnold Schwarzenegger adapanga bwanji ma biceps ake osangalatsa? Chizindikiro ndi kugwira ntchito molimbika. Kulimbikira kwambiri.

Arnold Schwarzenegger's biceps mwina ndi otchuka kwambiri m'mbiri ya anthu, ndipo amayenera. Panthawi imeneyo (mochedwa 60s - m'ma 70s), ndi girth ya masentimita 56, iwo sanali aakulu okha, komanso anali ndi mawonekedwe abwino kwambiri.

Arnold anaphunzitsidwa pa pulogalamu yosavuta komanso "yankhanza", yomwe maziko ake anali, mwa lingaliro lake, adagwira ntchito yomanga minofu, komanso ena.

Bicep curls ndi kunyenga (kulumikizana ndi masewera olimbitsa thupi a magulu ena a minofu) akhala masewera omwe amawakonda kwambiri omwe Arnold adawaphatikiza mu maphunziro ake kuyambira ali wachinyamata. Nthawi ina adanena kuti, "Kubera ma curls a biceps sikufanana ndi kukula kwa minofu."

Momwemonso, Arnold ankakonda kugwiritsa ntchito ma curls opindika. Anayika benchi pa ngodya ya 45 ° kuti apititse patsogolo kutambasula kwa bicep.

Zochita zazikulu zomwe zimathandiza kukweza pamwamba pa biceps, Schwarzenegger anawerengedwa pa biceps ndi dzanja limodzi. Ngakhale kuti mawonekedwe a biceps a munthu amatsimikiziridwa makamaka ndi majini, kusinthasintha kokhazikika kumakhudza mutu wakunja wa biceps, womwe umayambitsa kutalika kwa biceps panthawi ya flexion.

"Oak wa ku Austria" (monga Schwarzenegger ankakonda kudzitcha yekha) "adalemekeza" biceps zake pokweza ma dumbbells kuti apite kumalo oima, nthawi zina ankachita izi pogwiritsa ntchito chipangizo chotchedwa "arm blaster". Chipangizochi chinamuthandiza kuti akonze zigongono zake m’mbali, zomwe zinapangitsa kuti minyewa ikhale yodzipatula.

Ankachita masewera 20 mpaka 26 a masewera olimbitsa thupi kawiri pa sabata - Lachiwiri ndi Lachisanu usiku.

Pulogalamu ya Arnold Schwarzenegger

2. Andy McDermott

Phunzitsani ndikukonzekera zovuta zilizonse zamatawuni ndi pulogalamu yolimbitsa thupi yochokera kwa m'modzi mwa othamanga kwambiri otsata malamulo.

Ngati mutapambana mutu wa Strongest Rival Living pa World Police and Fire Games, monga Andy McDermott adachitira ku Vancouver mu 2009, mungakhale ndi chithunzi chonse cha zomwe zimafunikira pakuphunzitsidwa kwazamalamulo.

Monga membala wa Tactical Response Squad ku Arizona, McDermott ayenera kukhala okonzekera chilichonse. “Pamene ndinali kukula,” akutero McDermott, “ndinafunikira kusintha kwambiri kuti ndikhalebe bwino, chifukwa n’kofunika pantchito yanga. Kuchita masewera olimbitsa thupi kwa minofu ya mkono ndi gawo la masewera olimbitsa thupi omwe amachititsa kuti thupi langa lonse liziyenda nthawi zonse komanso kuti kagayidwe kanga kakhale kokwera. Chifukwa chake, nthawi yomweyo ndimagwedeza manja anga ndikuwotcha mafuta. “

Ngati simungathe kugwiritsa ntchito makina opalasa, m'malo mwake ndi mtundu uliwonse wa masewera olimbitsa thupi omwe amafunikira liwiro komanso mphamvu zambiri: kulumpha chingwe, kuthamanga, kukwera mapiri, kudumpha m'malo ndikukweza manja anu pamutu panu ndikuyika miyendo yanu paphewa. m'lifupi padera kapena shuttle kuthamanga.

Pulogalamu m'manja mwa Andy McDermott

3. Njira zisanu za manja

Simufunikira mapulogalamu apamwamba kuti mumange minofu. Yesani zachikale zakusukulu.

Ma biceps ndi triceps (omwe ndi magulu ang'onoang'ono a minofu) amayankha bwino kupsinjika maganizo, kotero kugwiritsa ntchito zolemera zazikulu kumathandiza kupanga voliyumu yabwino m'manja mwanu (ndikuwapangitsa kukhala amphamvu). Choncho, ma seti omwe ali ndi kubwerezabwereza amatha kuchitidwa ndi zolemera zolemera, kukwaniritsa kukula kwa minofu.

Ndondomeko yophunzitsira ya 5 × 5 ndiyo njira yomwe imalangizidwa pa nthawi yake ya zaka za m'ma 50 ndi 60 ndi Reg Park (wopambana nthawi ya 3 pa mpikisano wa Mr. Universe ndi fano la Arnold Schwarzenegger yemwe akukula).

Park idachita magawo awiri a masewera olimbitsa thupi aliwonse, ndikuwonjezera kulemera kwake kuyambira woyamba mpaka wachiwiri ndipo potero kukonzekera magawo atatu omaliza ogwirira ntchito. M'njira zonse zitatu zomaliza, kulemera kwake kunali kofanana.

Njira yotsatira yophunzitsira imaphatikizapo masewero olimbitsa thupi awiri, omwe cholinga chake ndi kugwira ntchito ya biceps ndi triceps, pamene mukusintha katundu pakati pa minofu iwiri - choyamba muzichita masewera olimbitsa thupi a biceps, ndiyeno ma triceps, kapena mosemphanitsa. Izi zimachitidwa kuti palibe gulu limodzi la minofu lomwe lili pamwambawa likhale lopanda ntchito kwa nthawi yaitali.

Pulogalamu yamanja 5 × 5

4. Dan Islinger

Ovulala kwambiri pankhondo ndikupatsidwa mphotho ndi boma, msirikali waku America uyu amadziwa kufunika kwa zida zolemetsa.

Veteran 101st Airborne Division Dan Islinger anaika pangozi khosi lake chifukwa cha United States of America.

Panthawi ya nkhondo ya Iraq, Islinger adatumizidwa ku 3rd Infantry Division ngati katswiri wa chitetezo. Mphamvu ya kuphulika kwa mgodi wophulika kwambiri inaponyera Islinger kunja kwa Hammer, chifukwa chake iye anagunda mutu wake pansi, kuvulaza phewa lake lakumanzere ndikupeza msana wake wa khomo lachiberekero m'malo atatu.

Lero Islinger ndi m'modzi mwa omanga thupi odziwika bwino a NPC (National Physique Committee), yemwe ali ndi bizinesi yake yamasewera. Nthaŵi zonse akaloŵa m’holoyo, “mzimu wanthaŵi yankhondo” umakhala womuzungulira, ndipo masiku amene amaika maganizo ake m’manja mwake ndi chimodzimodzi.

Poganizira kuti biceps girth yake ndi yoposa 51 cm, zikuwonekeratu kuti ali ndi chinsinsi chake. "Bwanji mugwiritse ntchito mfuti ya 9mm pophunzitsa pomwe mutha kugwiritsa ntchito mfuti yayikulu?"

Pulogalamu yapamanja ya Dan Islinger

5. Kugwira maphunziro

Chitani masewera olimbitsa thupi ndikupanga kupha manja anu. Wolemba Jedd Johnson

Jedd Johnson ndi mphunzitsi wa kumpoto chakum'mawa kwa Pennsylvania yemwe amapikisana pamipikisano yamphamvu. Iye amakoka ndi manja awiri anathyola nsinga ndi kulemera kwa 100 kg. Iyenso ndi eni ake a The Diesel Crew, kampani yomwe imalimbikitsa masewera.

Simungathe kumanga manja anu monga momwe mumachitira abs kapena biceps, koma pali zifukwa zambiri zophunzitsira kugwira kwanu.

Gwiritsani ntchito njirayi kuti manja anu akhale amphamvu ngati zimbalangondo za chimbalangondo.

Yesetsani kuchita chimodzi mwazinthu zotsatirazi kumapeto kwa masewera olimbitsa thupi.

Kugwira zikondamoyo ndi pinch grip

Ikani zikondamoyo ziwiri za barbell zofanana pansi ndikuzigwira ndi chala chanu mbali imodzi ndi zala zina kumbuyo.

Kanikizani zikondamoyo pamodzi ndikuzichotsa pansi ngati mukuchita kupha. Agwireni patsogolo panu kwakanthawi.

Malizitsani ma seti 3-5. Kuti ntchitoyo ikhale yovuta, sungani unyolowo m'mabowo a zikondamoyo ndikuzungulira manja anu.

Kuzungulira kwa Sledgehammer

Mangani lamba kapena chingwe ku mbale ya 1,25kg. Mangani nyundo ya sledgehammer kumapeto kwake (kutalika kwake, kumakhala kovuta kwambiri kuchita masewera olimbitsa thupi).

Ndi manja onse awiri, gwirani nyundo kumapeto kwa chogwirira m'chiuno. Kusunga sledgehammer molingana ndi pansi, tembenuzani chogwiriracho kuti lamba azikulunga mozungulira ndipo motero amapangitsa kuti pancake iwuke.

Pitirizani mpaka pancake ikhudza chogwirira, ndiyeno masulani lamba kumbali ina. Izi zimawerengedwa ngati njira imodzi. Sinthani njira yozungulira mu seti iliyonse, komanso dzanja, lomwe liyenera kukhala patsogolo panu. Pangani seti ziwiri kapena zitatu pa dzanja lililonse.

Zochita zolimbitsa thupi zimaphunzitsa kusinthasintha kwa dzanja ndi kukulitsa, ndikukukakamizani kuti mugonjetse mphamvu yamphamvu, yomwe imalimbitsa dzanja m'njira zambiri.

Pancake Arm Curl

Tengani 5kg pinch barbell pancake.

Pindani mkono wanu ndi mbale monga mwachizolowezi, koma dzanja lanu likhale lolunjika - musalole kuti lipinde pansi polemera. Wonjezerani kulemera kwa zikondamoyo ziwiri, ndiyeno mpaka 10 kg. Chitani ma seti 3-5 a 3-5 reps pa mkono uliwonse.

6. Finyani kwambiri

Kulimbitsa thupi mopitirira muyeso kwa kuchuluka kwa minofu ndi mphamvu ya mkono. Wolemba Derek Poundstone, 2007, 2009, 2010 Wopambana Wamphamvu Kwambiri ku America

Kugwira ntchito molimbika komanso dongosolo labwino ndizomwe zimapangitsa kuti zinthu ziziyenda bwino m'mbali zonse za moyo. Ndipo ngati mungathe kumaliza ntchitoyi, ndikupatsani dongosolo.

Ndondomeko yanga yophunzitsira minofu ya mkono pakati pa mpikisano idapangidwa kuti ilimbikitse ma triceps (pofinya 150kg pamwamba) ndi biceps (pogwiritsa ntchito kukoka kwa sitima yolemera matani 86).

Tiyeni tiyambe ndi masewera olimbitsa thupi a triceps, ndikuwonetsetsa kuti kayendetsedwe kake kakuchitidwa ndi triceps, osati mapewa kapena.

Zolemera zolemera ndizofunikira kuti triceps ikhale yokwanira komanso mphamvu.

Kenaka, chitani zowonjezera kuti mulekanitse triceps ndikulimbikitsa kukula kwa minofu iliyonse.

Kenako "timalimbitsa" manja ndi maphunziro olekerera ululu pogwiritsa ntchito ma dumbbells ndi zingwe.

Kutembenuza manja ndi ma dumbbells ndi kupsinjika kwa minofu kosalekeza komanso kusowa mpumulo pamwamba kapena pansi pa matalikidwe kumathandiza kuti minofu ikhale yolimba.

Pulogalamu yapamanja ya Derek Poundstone

7. Matt Crochaleski

Yendani mu piramidi yokhala ndi munthu wokhalamo wokhazikika wa "Minofu ndi Kulimbitsa Thupi", wopenga pamasewera ndi chitsulo.

Wothamanga wothandizidwa ndi MuscleTech Matt Crochaleski - m'modzi mwa owonetsa mphamvu kwambiri m'mbiri - adaganiza zoyesa luso lake pakumanga thupi. Ndipo ngati tiwona chithunzi chake chatsopano ngati chizindikiro, ndiye kuti njira zophunzitsira zomwe amagwiritsa ntchito ndizo zomwe mukufunikira!

Wodziwika chifukwa chochita masewera olimbitsa thupi osakondedwa, openga kwambiri m'galaja, Croc amagwiritsa ntchito nthawi yayitali kuposa ena kuti akule minofu yake.

Pulogalamu yake imachokera ku zochitika zingapo zofunika, chiwerengero cha kubwerezabwereza komwe kumachitidwa mofanana ndi "piramidi". Pamapeto pake, chinthu chapadera chimawonjezedwa: katatu, kochitidwa ngati chomaliza muzochita zilizonse.

Kuti muchite izi, kuchepetsa kulemera kwake ndi 20-25% pamtundu uliwonse wotsatizana, wochitidwa popanda kupuma. Kenako finyani ma seti atatu ofulumira osapumula mpaka mutatopa. Crochaleski anati: "Izi zidzachititsa kuti magazi aziyenda m'manja," akutero Crochaleski, "kutambasula fascia ndikupangitsa kuti maselo atsopano akule."

Pamagulu atatu oyambirira, onjezerani kulemera kwa thupi lililonse. Yambani ndi kulemera komwe mungathe kuchita maulendo ambiri, kenaka yonjezerani kulemera komwe kumakhala kovuta pa seti iliyonse, koma osakwanira kuti mutope musanamalize chiwerengero chanu chokonzekera.

Pulogalamu yapamanja ya Matt Crochaleski

Part 1 | | | |

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