Zamkatimu
Kuchita masewera olimbitsa thupi ndi Larry Edwards
Kuchita masewera olimbitsa thupi kumaphatikiza masewera olimbitsa thupi a biceps ndi triceps kukhala ma supersets, koma ichi ndi chiyambi chabe. Yesani kulimbitsa thupi kopanda chifundo kumeneku kuti minofu ikule kwambiri.
Author: Hobart Mbalame ya Chinsansa
Ena omanga thupi akulimbikitsa njira yochepetsera yophunzitsira mkono. Amakhulupirira kuti mwachidziwitso cha maphunziro a mphamvu, mikono ili mu gawo lachiwiri, chifukwa poyerekeza, kunena kuti, quads kapena kumbuyo, ndizochepa. Larry Edwards si mmodzi wa iwo. Kulimbitsa thupi kulikonse kwa manja kumasanduka blitzkrieg kwa iye, kuphatikiza ma supersets, kuchuluka kwa katundu ndi kulimbikira kwa ntchito. Zotsatira zake ndi zamisala komanso ma centimita ochulukirapo poyesa girth ya mikono.
Edwards akuumirira kuti njira yake idzagwira ntchito kwa aliyense amene akufuna kutambasula manja a T-shirts, kuphatikizapo inu.
Ubwino wina wa njira imeneyi ndi yakuti imapulumutsa nthawi. Chepetsani nthawi yopuma ndipo mutha kudutsa masewera olimbitsa thupi kwambiri pasanathe ola limodzi - mungafunike pafupifupi mphindi 45.
Musatenge Akaidi: Kuphunzitsidwa Pamanja ndi Larry Edwards
Edwards amalimbikitsa kuchita izi kamodzi pa sabata, kapena kawiri ngati manja anu akutsalira. Koma poganizira kuchuluka kwa ntchito zomwe muyenera kuchita polimbitsa thupi pamanja, gawo limodzi pa sabata likhala lokwanira.
Malangizo aukadaulo
Narrow Grip EZ Barbell Curl. Edwards amakonda kuyamba ndi zolemera zopepuka ndikugwiritsa ntchito chogwirira chopapatiza kuti atambasule ulusi wa minofu bwino. Ndi kugwiritsitsa kwakukulu, amatha kupachika zikondamoyo zambiri pa bar, koma samamva bwino, kapena kutenga nawo mbali pachimake cha biceps pakuchita kayendetsedwe kake.
Kuwonjezera pa chipika chotsika pamwamba ndi chogwirira cha chingwe. Pazochita izi, zomwe zimadziwikanso kuti French bench press mutayimirira, tsitsani chingwe kumbuyo kwa mutu wanu motsika kwambiri kuti muwonjeze kutambasula kwa triceps kumapeto kwa kayendetsedwe kake, Edwards akulangiza. Ndipo gwirani ntchito mopepuka: zonse ndi za reps ndi mphamvu, osati kulemera kwa ntchito.
Kukula kwa triceps pamwamba pa block. Pazochita izi, Edwards amakonda kugwiritsa ntchito chogwirira chowongoka ndipo akuganiza kuti akutambasula chogwiririracho kumbali pansi pa kayendetsedwe kake, ngati kuti akugwira ntchito ndi chingwe. Pamene mukukankhira chogwiriracho pansi, yesani kuchiloza pansi ndi kutali ndi thupi lanu. Izi zidzakuthandizani kuti mufike poboola pachimake.
Kukweza kwa biceps dumbbell. Limbikitsani kukweza chala chanu cha pinkiy m'mwamba. Izi zidzathandiza kuti muchepetse kupsinjika kwakukulu. Lolani kuti projectile ipite mpaka pansi kuti italike kwambiri. Kutambasula pansi kumakhala kofunikira, ngati sikofunikira kwambiri, kusiyana ndi kudula pamwamba, malinga ndi Edwards.
Kukweza mipiringidzo ya biceps. Edwards amamva bwino kuchita masewera olimbitsa thupi ngati atagwidwa ndi chogwira chotambalala pang'ono. Koma akuchenjeza kuti muyenera kusamala kuti musanenepe kwambiri, kapena mungadzivulaze. Yesetsani kugwiritsa ntchito kulemera kocheperako pamene mukugwira ntchito mwamphamvu kwambiri, kutulutsa ma reps abwino ndi njira yabwino, kumverera kugwedezeka kwa minofu kumtunda ndi kutambasula bwino pansi.
Triceps Dips. Kuti muyese bwino ma triceps anu pokankhira, yesetsani kukweza chifuwa chanu. Pamwambapa, kakamizani kugunda kwamphamvu. Mutha kukhala pamalo apamwamba kwa mphindi imodzi kapena kuposerapo kuti muwonetsetse kuti mukupeza ma triceps omwe mukufuna. Pamene mukutsika, imani pansi kwa sekondi kuti mumve kutambasula. Ngati muli ndi vuto la phewa, musatsike kwambiri.
Biceps curls mu simulator. Edwards amakonda masewerawa chifukwa cha momwe amatambasula minofu. Pakadali pano, mwachita kale ntchito zambiri mwamphamvu kwambiri ndipo muli ndi zopinga zambiri. Mu kayendetsedwe kameneka, Edwards amayang'ana kumapeto kwenikweni kwa mndandanda, kulola kulemera kwa ntchito kutambasula biceps.
Kutsogolera dumbbell kumbuyo mu otsetsereka. Lamulo lothandizira pakuchita izi ndi "pang'onopang'ono bwino." Muyenera kuyendetsa bwino kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake. Musalole mphamvu yokoka igwedeze ma dumbbells, musagwiritse ntchito mphamvu kuti muponyere kulemera kwake. Yang'anani pakuchita minofu mobwerezabwereza mwamphamvu, pang'onopang'ono, komanso mwamadzimadzi.
Kukulitsa kwa triceps kumtunda kwa chipika ndi chingwe. Edwards amakonda kugwiritsa ntchito chingwe chachitali pakuchita izi. Pakafunika kutero, amawongolera, ndikudutsa T-sheti yake kudzera pa chomangira. Kuphatikizika kwa ndodo yazingwe zazitali ndi kulemera kwa ntchito yopepuka kumapereka kudulidwa kwabwino.
Kusintha kwa dumbbell pa benchi yolowera. M'malo mochita masewera olimbitsa thupi ndi dzanja limodzi, kwezani ma dumbbells onse nthawi imodzi. Yesani kutembenuza manja anu kuti zala zazing'ono ziyang'ane mmwamba.
Kukulitsa kwa triceps pamtunda wapamwamba ndi dzanja limodzi… Gwiritsani chapamwamba, kapena pronated, ngwira pa ntchitoyi.
Ma curls okhazikika a biceps. Sungani zigono zanu kutali ndi torso yanu. Ndikovuta kwambiri kuchita masewera olimbitsa thupi motere, choncho chepetsani kulemera kwambiri kuposa momwe mungagwiritsire ntchito ma curls okhazikika a biceps.