Zamkatimu
Dziwani za pulogalamuyi 21
8, 10, 12, 15 ndi omwe amabwereza zomwe timachita tikamachita masewera olimbitsa thupi. Koma kuchita zomwezo mobwerezabwereza mukulimbitsa thupi kwanu sikungokutopetsani inu. Zimatopetsanso minofu yanu, kuletsa kukula kwa minofu ndikuchepetsa mphamvu zolimbitsa thupi.
Mwamwayi, pali njira zambiri zosinthira masewera olimbitsa thupi omwe mumakonda kuti mugwedeze thupi lanu ndikukhala ndi zotsatira zabwino. Imodzi mwa njira zofala kwambiri komanso zotsimikizika zimatchedwa "21".
David Carthagno, dokotala wa mafupa, yemwe ndi mwini wa Scottsdale Sports Medicine Institute ku Scottsdale, Arizona akufotokoza kuti: “Program 21 ndiyomweyi. Mumasinthasintha magawo atatu azolimbitsa thupi m'malo mochita masewera olimbitsa thupi omwe ali ndi matalikidwe omwewo, "akupitilizabe.
Pansipa pali dongosolo la Dr.
Chithunzi Chanu Chochita Nawo 21
Komanso machitidwe onse omwe ali ndi mayendedwe awo (BP), kapena chiwembu chopha, chomwe chiyenera kutsatiridwa, kubwereza malinga ndi pulogalamu ya "21" kumatha kugawidwa m'magulu atatu: mayendedwe otsika, kumtunda zoyenda komanso mayendedwe osiyanasiyana.
Komabe, omanga thupi opanda mantha, samalani: ma reps ambiri ophatikizika ndi magulu atatu osunthika pagulu limodzi amakhala mayeso enieni amphamvu ndi kupirira kwanu.
Khalani okonzeka kuvomereza kuti kuchita pulogalamu ya 21-rep kungafune kusankha kotsika pang'ono kuposa kubwereza kwathunthu kwamatalikidwe a 12-15.
Otsatirawa ndi chithunzi cha njira zonse momwe matalikidwe aliwonse amabwerezedwa kasanu ndi kawiri, ndikupangitsa kubwereza konse kwa 7.
1. M'munsi matalikidwe
Gawo lotsika la chidule - ma reps 7 pa seti iliyonse
2. Matalikidwe apamwamba
Chotupa chapamwamba kwambiri - maulendo 7 pa seti iliyonse
3. matalikidwe athunthu
Matalikidwe athunthu a chidule - kubwereza 7 pagulu lililonse
Zochita
Benchi yaku France imasindikiza ndi ma dumbbells
Udindo woyamba: mugone pabenchi lathyathyathya, lathyathyathya kuti mapazi anu akhale pansi kwathunthu ndikudzilowetsani m'mimba.
Tengani ma dumbbells mdzanja lililonse osagwira nawo (mitengo ya kanjedza ikuyang'anizana).
Lonjezerani manja anu kuti muwongolere ndikuwabweretsa pamalo anu molunjika pamapewa anu.
- Pansi BP: tsitsani ma dumbbors pang'onopang'ono mpaka akhale olingana ndi mutu wanu. Imani pang'ono, kenako chititsani manja anu kufikira atafika pa 45 °. Bwerezani zochitikazo.
- Pamwamba KUCHOKERA: tsitsani ma dumbbells pang'onopang'ono ndikuyimira pomwe mikono yanu imapanga ngodya ya 45 °. Imani pang'ono, kenako chititsani manja anu mpaka atakwaniritsidwa ndipo mabelu oyimilira amakhala pabwino pamapewa anu.
- Kuthamanga kwa magazi: chepetsani zododometsa mpaka zikafanana ndi mutu wanu. Imani pang'ono, kenako chititsani manja anu mpaka atakhazikika pamapewa anu.
Kuyimirira Biceps Curl
Udindo woyamba: Ikani mbali imodzi yamakina oyikapo pansi ndikulumikiza bar yolunjika.
Imani ndi mapazi anu phewa-mulifupi ndikungogwada pang'ono, imirani moyang'anizana ndi zolemazo ndipo gwirani kapamwamba kogwirira pansi.
- Pansi BP: Pindani mikono yanu pogwiritsa ntchito ma biceps anu ndikukweza thabwa mpaka mikono yanu ipange 90 °. Imani pang'ono, kenako muchepetseni kapamwamba kubwerera pamalo oyambira, kuwongolera mayendedwe. Bwerezani zochitikazo.
- Pamwamba KUCHOKERA: pindani mikono yanu ndikukweza bala lanu pachifuwa, ndikufinya ma biceps anu kwachiwiri pamalo okwera kwambiri. Lembetsani bala mpaka 90 °. Bwerezani zochitikazo.
- Kuthamanga kwa magazi: kwezani kapamwamba kuyambira poyambira mpaka pachifuwa ndikutsitsa mpaka mikono itakwezedwa kwathunthu pamalo otsika kwambiri a matalikidwe, kulumikiza kuthamanga kwa magazi kumtunda ndi kutsika.
Kutambasula kwa ma triceps pamalopo ndikuyimirira
Udindo woyamba: Imani kutsogolo kwa makina otchinga ndikugwirani bala yolunjika (kapena yooneka ngati V) ndikugwira pamwamba.
Bwerani maondo anu pang'ono, pindani pang'ono m'chiuno ndikudina zigongono motsutsana ndi torso yanu pambali panu, mutanyamula kapamwamba pachifuwa.
Yang'anani mtsogolo, sungani msana wanu molunjika komanso mwamantha.
- Pansi BP: Finyani kapamwamba pansi mpaka mikono yanu itakwezedwa. Kwezani manja anu pang'onopang'ono mpaka akafike pamalo a 90 °.
- Pamwamba KUCHOKERA: ntchito triceps anu ndi Finyani kapamwamba pansi mpaka mikono yanu pa 90 ° ngodya, kaye ndi kubwerera pamalo poyambira.
- Kuthamanga kwa magazi: Finyani kapamwamba pansi, mukuchita masewera olimbitsa thupi mu BP yonse, kenako mubwerere poyambira.
Ma biceps okhazikika
Udindo woyamba: gona ndi msana wanu pabenchi yopendekera pakona la 45 °. Chosemphana ndi phewa ziyenera kupumula kumbuyo kwa benchi.
- Pansi BP: sinthani ma biceps anu ndikukweza cholumikizira mpaka 90 °. Imani pang'ono, kenako muchepetseni manja anu pamalo oyambira. Bwerezani zochitikazo.
- Pamwamba KUCHOKERA: kwezani dumbbell pachibwano chanu. Imani pang'ono, kenako pang'onopang'ono muchepetseni dumbbell pamlingo wa 90 °. Bwerezani zochitikazo.
- Kuthamanga kwa magazi: kumitsani biceps anu ndi kukweza dumbbell ku chibwano chanu. Imani pang'ono, kenako pang'onopang'ono muchepetseni malo oyambira.
Zovuta za Triceps
Udindo woyamba: kutenga kukankha mmwamba kuti manja ali pafupi phewa m'lifupi popanda, zala kuyang'ana patsogolo.
- Pansi BP: kusunga thupi pamalo owongoka (mu mzere umodzi), kutsitsa chifuwa mpaka pansi, kenako ndikukwera pakati pa matalikidwe athunthu; bwererani poyambira ndikubwereza zochitikazo.
- Pamwamba KUCHOKERA: tsitsani thupi pansi mpaka pakati pa matalikidwe kuchokera pamwamba, kenako mubwerere poyambira.
- Kuthamanga kwa magazi: yokhudzana ndi kulemera kwa thupi lonse muzochita zolimbitsa thupi, dzichepetseni pansi, kenako nkuwongola mikono yanu ndikukweza matalikidwe athunthu pamalo oyambira.
Kupindikana kwa mikono ya biceps pamunsi pamunsi ndi chogwirizira chingwe
Udindo woyamba: imirirani ndikuwongoka mpaka kutalika kuti zidendene zanu zikhale pansi pa m'chiuno mwanu, minofu yanu yam'mimba imakhala yolimba, ndipo mapewa anu ali omasuka.
- Pansi BP: Pogwiritsa ntchito kulowerera ndale, tembenuzani manja anu panja panja pamene mukusinthasintha mikono yanu pamtunda wa 90 ° (pa chigongono). Gwetsani pansi pompopompo mpaka mikono yanu itakulike.
- Pamwamba KUCHOKERA: kwezani bala kwinaku mukutembenuzira zingwe panja ndikugwirizira ma biceps pamalo okwera kwambiri. Gwetsani projectile mpaka theka la matalikidwe ake ndi kubwereza zochitikazo.
- Kuthamanga kwa magazi: kwezani projectile kuti mukhale matalikidwe athunthu, kenako muchepetseni mpaka pansi.
Ubwino wa pulogalamu ya 21
Pali zifukwa zambiri zomwe pulogalamu ya rep rep 21 iyenera kukhalira gawo lanu nthawi zina. Ndipo ali motere:
Kuchuluka mphamvu. Mudzakhala mukuchita zolimbitsa thupi kwa nthawi yayitali, kuyika minofu yanu poyesa kupirira. Ngakhale ma singles angapo kapena owirikiza amachitika mobwerezabwereza mpaka kasanu ndi kamodzi mpaka 8, pulogalamuyi ya 15 iyenera kupirira ndikulimba mtima kuthana ndi zovuta.
Kuthetsa "chizolowezi" cha minofu. Pobwereza mobwerezabwereza ndi magawo osiyanasiyana oyambira ndi omaliza, njira yochitira zolimbitsa thupi imakakamiza thupi lanu kuti lichite zinthu mwanjira zatsopano ndikuyankha kupsinjika kwakukulu.
Kuchepetsa kwa oyamba kumene. Kuphatikiza njira zatsopano zamaphunziro mu pulogalamu iliyonse yochita masewera olimbitsa thupi sikuti kumangokhala ndi zotsatira zabwino, komanso kumawongolera mayankho anu athupi. Kumbukirani kusintha nthawi ndi nthawi zolimbitsa thupi, zomwe zimatha kukhala zosasangalatsa komanso zotopetsa pakapita nthawi.
Sungani nthawi. Ndi pulogalamu ya 21, mutha kuchita masewera olimbitsa thupi ochepa am'magazi; chifukwa cha kufulumira kwa minyewa, minofu imakumana ndi kupsinjika kokwanira mukamagwiritsa ntchito ma seti atali ndi ma amplitudes osiyanasiyana. Ngati pulogalamu ya "21" ikuchitika moyenera, machitidwe amodzi kapena awiri a gulu lililonse la minofu atha kuchotsedwa pamachitidwe ophunzitsira mphamvu.
Training
Zochita zolimbitsa thupi za 21 zimayenda mwachangu ndipo zimaphatikizira ma supersets atatu amphamvu omwe amawombera ma biceps ndi triceps, kuphatikiza mpumulo wa mphindi 45-60 pakati pa supersets.
Ochita masewerawa omwe ndi atsopanowa mu pulogalamuyi 21 akuyenera kugwiritsa ntchito njirayi pophatikizira zolimbitsa thupi zilizonse zam'mimba - biceps ndi triceps - pamaphunziro awo. Mukapeza chidziwitso, mutha kuwonjezera kuchuluka kwa masewera olimbitsa thupi mpaka 2 kapena 3.
Zochita zilizonse zomwe zili pansipa ndizoyenera pulogalamuyi 21. Mu dongosolo la phunziroli, mtundu wa "21" umangogwiritsidwa ntchito pochita masewera olimbitsa thupi - kutambasula kwa ma triceps ndi ma dumbbell biceps curls.