Njira za 6 zopita kuzinyalala zazikulu

Ngati mukudabwa chifukwa chake mapewa anu sakukula, mwayi sangakumveni. Kwezani katundu wanu ndi masewera olimbitsa thupi!

Author: Bill Geiger

Ambiri angakulimbikitseni kuti muponye mphamvu zanu zonse m'magulu a minofu yotsalira. Mtundu wapamwamba kwambiri "dulani mathalauza mpaka m'maondo kuti muwonetse dziko ana ang'ombe anu." Osanena chilichonse chotere kwa Tom Graff. Wothamanga yemwe akubwera wa NPC Physicist adzayankha nthawi yomweyo kuti mapewa ake ndi lipenga lake, koma akupitiriza kuwaphunzitsa mwamphamvu ngati kuti ndi oipa kwambiri padziko lapansi.

Ndipo inu simungatsutsane ndi kutsutsana kwake. Amatsindika kuti ma hypertrophied deltas amathandizira kukula bwino kwa minofu ya thunthu ndikuwongolera kujambula kwa mpumulo wa mikono. Mwachidule, mapewa ndi ofunikira kwambiri ku mawonekedwe apamwamba a thupi ndi tanthauzo kuposa gulu lina lililonse la minofu.

Graff amagwiritsa ntchito njira yapadera yodziwikiratu yokhala ndi maphunziro apamwamba kwambiri omwe angapindulitse aliyense amene akufuna kuwonjezera m'lifupi ndi matanthauzo ku ma delts awo, osati othamanga opikisana omwe akukonzekera kukakwera siteji.

Nazi mfundo zomwe Graff amakhulupirira kuti ndizothandiza kwambiri pophunzitsa mapewa, ndi pulogalamu yolimbitsa thupi kuti agwiritse ntchito mfundozo.

1. Phunzitsani ma delta anu pafupipafupi

Maphunziro a Graff adapangidwa kuti azigwira deltas osati kamodzi, koma kawiri m'masiku 7. "Ngakhale zili choncho, palibe zolimbikitsa zakukula," akutero. "Kugogomezera kwakukulu kumathandizira kuti ma deltas akule kuposa kale."

Kuphatikiza pa maphunziro apadera, mitolo payokha ya minofu ya deltoid imagwira ntchito masiku amagulu ena aminyewa. Mutu wakumbuyo umakhudzidwa kwambiri ndi kufa kwatsiku lakumbuyo, mutu wakutsogolo umalembedwanso pamakina osindikizira pachifuwa, makamaka m'manyuzipepala ndi mutu wopendekeka. Kwa Graff, izi sizovuta, ndipo amaphunzitsanso chifuwa, mapewa ndi msana kwa masiku atatu motsatizana popanda kupuma.

"Zotsatirazo zimadziwonetsera okha," akutero, akutsutsa mawu akuti gulu la minofu liyenera kupuma maola a 48 musanayambe ntchito yotsatira. "Zowonadi, simunganyalanyaze zomwe zimayambitsa kuchira, choncho samalani kwambiri ndi zakudya zanthawi zonse za chakudya chokwanira, chokhala ndi mapuloteni ambiri komanso kupuma bwino."

2. Pa makina osindikizira olemera, gwiritsani ntchito makina, osati zolemera zaulere.

Zingawoneke ngati zikutsutsana ndi malamulo onse opangira pulogalamu yophunzitsira, koma Graff amakhulupirira kuti cholepheretsa chachikulu cha zolemetsa zaulere ndikuti kufunikira kolinganiza projectile kumabweretsa kuchepa kwa tonnage. Kwa iye, chinthu chachikulu ndikukweza kulemera kwakukulu komwe kumakulolani kuti mugwire ntchito yomwe mukufuna kubwerezabwereza.

"Pa benchi, ndimakonda makina chifukwa ndimatha kulemera kwambiri," akutero. "Popeza sindiyenera kuwononga mphamvu ndikulinganiza belu, ntchito yanga imakhala yosavuta: ndikungofunika kufinya kulemera kokwanira, ndipo sindiyenera kuwongolera."

3. Khalani ndi voliyumu yayikulu panthawi yonse yolimbitsa thupi.

Chomwe chimakukhudzani kwambiri ndi masewera olimbitsa thupi a Tom Graff ndi kuchuluka kwa katundu; ngakhale ma seti ake olemetsa amakhala ndi 12 reps. Ngakhale akatswiri amasewera amavomereza kuti mtundu woyenera wa hypertrophy ndi 8-12 reps, Graff amakonda kukhala pamtunda wapamwamba.

"Nthawi zambiri ndimayesetsa kubwereza 12-15," akutero. - Ndinayesera kuchita zosakwana khumi ndi ziwiri, koma nthawi zambiri pamene ine ndekha kubwereza 8 mu njira, panali kumverera kuti izi sizinali zokwanira. Ndibwino kuti ndipereke matani, koma ndichite ma reps ambiri. Izi zimawonjezera kutuluka kwa magazi ku minofu, kumathandiza kukwaniritsa kupopera bwino, ndipo minofu imapweteka kwambiri tsiku lotsatira. “

4. Yang'anani pagalasi kuti muyese kuchita bwino.

Mukuganiza kuti magalasi ochitira masewera olimbitsa thupi ndi ongodziwonetsera nokha kapena kudzisangalatsa? Ayi konse. Kwa Tom Graff, ichi ndi chida china chogwira ntchito chomwe chimatsimikizira kuti njira yophunzitsira yomwe amasankha ndiyothandiza kwambiri.

"Ndimawona kugunda kwa minofu mwachindunji pakuphunzitsidwa, ndipo amandiuza kuti masewerawa akugwira ntchito," akutero. - Ngati striation ikuwonjezeka ndi njira iliyonse, ichi ndi chizindikiro chotsimikizika kuti ntchitoyo ikugwira ntchito yake. Mwachitsanzo, umu ndi momwe ndimawonetsetsa kuti kukweza manja patsogolo panga kapena m'mbali, osati pamlingo wa mapewa, koma pamwamba pamutu, ndizothandiza, ndipo zimakakamiza minofu kuti iwonongeke motalika. . “

5. Ndi kuchuluka kwa ntchito, chitani zolephera zochepa.

Kuphunzitsidwa kwa voliyumu yayikulu yokhala ndi ma frequency apamwamba kukakamiza Tom Graff kuti abwerere pang'ono. "Maseti ambiri ndimamaliza pafupi ndi kulephera kwa minofu, ndipo pomalizira pake ndimapereka zabwino zanga, ndikuchita zochulukirapo kapena zochepa kuposa momwe ndimakonzera," akutero. "Ngati pafupifupi njira iliyonse ikalephera, kutulutsa kwa cortisol, komwe ndi timadzi tambiri, kumatha kuchuluka."

6. Kuphatikiza apo, fufuzani zofooka

Ma deltoids ndi gulu labwino kwambiri la minofu ya Tom Graff, koma amavomereza kuti sizili choncho kwa mutu uliwonse wa deltoid kudzipatula. Kutsogolo kwake deltas ndi overdeveloped, zomwe, mwa lingaliro lake, ndi chifukwa cha kutenga nawo mbali pakuchita masewera olimbitsa thupi pachifuwa.

"Ma deltas akumbuyo ndi ulalo wanga wofooka, kotero nditha kuwonjezera zolimbitsa thupi zina kwa iwo kapena kuwonjezera kuchuluka kwa katundu," akutero. "Ndipo popeza mapewa amachulukirachulukira, m'pamene amawonekeranso chinyengo choti ndinu omanga thupi mwamphamvu, patsiku lophunzitsidwa mapewa, ndimapereka chidwi chapadera pamiyendo yapakatikati."

Tom Graff Mapewa Workout

Tom Graff amayamba kulimbitsa thupi kwake ndi masewera olimbitsa thupi opepuka ndipo amazungulira mkati ndi kunja kwa mapewa, mitsempha ndi minofu. Pumulani masekondi 60-90 pakati pa ma seti. Gwiritsani ntchito cholemetsa chomwe mukuvutikira nacho kuti mufikire nambala yomwe mukufuna kubwereza. Zida zotenthetsera sizikuphatikizidwa muzochita zolimbitsa thupi.

Tom Graff Mapewa Workout

Malangizo a Njira kuchokera kwa Tom Graff

Atakhala atolankhani mu makina. "Sindimakhala ndi msana wanga, koma moyang'anizana ndi simulator. Izi zimandilola kuti nditenge malo ozama ndikukakamiza manja anga kupita patsogolo kumbuyo kwa mutu wanga. Choncho, kutsindika kumasunthira kumbuyo ndi pakati pa deltas, ndipo katundu pamtengo wakutsogolo, womwe uli wolimba kale kwa ine, umachepetsedwa. “

Chimakoka. “Ndimakweza zigongono zanga m’mwamba momwe ndingathere. Nthawi zambiri, anthu amayamba kuchepetsa kusuntha kwawo ndikubwerezabwereza kulikonse. Ndimaona kuti kubwereza-bwereza kokwanira kumandithandizanso kupanga misampha yapamwamba. Ndimakonda kukoka zigongono zanga kwambiri chifukwa zimandipangitsa kumva kuti misampha imagwira ntchito. Kunena zowona, ichi ndi pafupifupi gawo lokhalo lapamwamba la trapezius mu pulogalamu yanga yophunzitsira. Ndimakonda kutenga khosi lochepetsetsa, chifukwa ma deltas akutsogolo amadzaza pang'ono pankhaniyi kusiyana ndi mikono yayikulu. “

Kukweza ma dumbbells patsogolo panu pa benchi yolowera. "Ndidapeza chithunzithunzi chakutsogolo chodziwika bwino pomwe ndidayamba kuchita izi pa benchi yoyenda ndikuyamba kukweza manja anga pamwamba pamutu panga, ndikuwonjezera kuyenda. Nthawi zambiri ndimawona pagalasi momwe striation imachulukira, ndipo minofu imakhala yodziwika bwino ndikukula kwamayendedwe osiyanasiyana. Ndimaona kuti ichi ndiye chochita changa chachikulu ku ma deltas akutsogolo. “

Kukweza manja ndi ma dumbbells kumbali muyimirira. “Ndimayesetsa kuonetsetsa kuti mapewa anga samangokulirakulira; Ndikufuna kuonjezera voliyumu ya deltas m'lifupi komanso mozama, chifukwa izi zimatsindika mpumulo wa minofu ya kumtunda kwa mkono. Muzochita izi, ndimakweza manja anga mpaka kutalika kwa mapewa. M'malo mwake, nditha kupanga zosinthika zapakati pa deltas, momwe ndimatsamira mbali yanga pa benchi yokhazikika ndikukweza dumbbell pamutu panga, ndikuchita mayendedwe ndi matalikidwe athunthu. “

Kuchotsa ma dumbbells kumbali ya bar. "Awa ndi masewera awiri pamtengo wa imodzi, chifukwa ma deltas onse apakati ndi kumbuyo amagwira ntchito. Ndipotu, choyamba muyenera kukhazikika thupi mu bar pa mkono umodzi, ndiyeno kwezani dumbbell kumbali. Ndimayamba ndi kusalowerera ndale, ndipo ndikakweza dzanja langa mmwamba, ndimatembenuza dzanja langa kuti chala changa chachikulu chiloze pansi. Ndikumva ngati mgwirizano wakumbuyo wa deltas mwamphamvu kwambiri motere kuposa ngati mkono wanga ukhalabe wosalowerera ndale kwa woyimira onse. “

"Graff-hic" ya kusintha

Tom Graff akupeza zotsatira kuchokera ku masewera olimbitsa thupi, koma musaganize kuti iyi ndi pulogalamu yomaliza yolimbitsa thupi m'moyo wake - kapena wanu - wamasewera. "Monga ambiri omanga thupi, ndikuganiza kuti mapulogalamu ophunzitsira amafunika kusintha," akutero. - Ndimakonda kuwonjezera zosiyanasiyana posintha masewera olimbitsa thupi kuti aletse ma deltas kuti asagwirizane ndi kayendetsedwe kake. Ndimachita masewera olimbitsa thupi pafupifupi nthawi iliyonse yolimbitsa thupi, ndipo ena onse ndimasintha pafupipafupi. “

M'nyengo yopuma, pamene ntchitoyo ndi kuonjezera voliyumu, amapereka nsembe zowonjezera chifukwa cha kukula kwa minofu. "Poyamba, sindichita masewera olimbitsa thupi konse. Ndimachepetsa kuthamanga kwa masewera olimbitsa thupi ndikusunga kugunda kwa mtima wanga pansi pa 120, akutero. - Ndimadzikakamizanso kuti ndidye, ngakhale sindikumva, zomwe zimakhala zovuta kwambiri mukatsatira malamulo a "oyera" osonkhanitsa misa. Ndiyenera kukonzekera chakudya pasadakhale, ndipo ndimathera pafupifupi maola 2 kuchita izi Lamlungu lililonse. Pali zakudya zambiri za mlungu uliwonse moti sizikwanira m’firiji. “

Kodi mukufuna kupanga mapewa akulu? Uwu ndi malingaliro ofunikira pa izi. Ganizirani zoyesayesa zanu pakukula kwa minofu, ndipo mudzapeza zotsatira!

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