Zamkatimu
Momwe mungapangire zida zakutsogolo: mapulogalamu anayi olimbitsa thupi
Kuphunzitsa manja kumafuna chisamaliro chapadera ndi chilango pamene mukuchita, chifukwa manja ndi gawo lofunikira la minofu yogwirizana. Yesani pulojekitiyi kuti mutukuke kwambiri m'manja.
Anthu ambiri samawona kuphunzitsidwa kwa mkono ngati gawo lofunikira pamaphunziro onse a minofu yonse. ndipo - ichi ndi cholinga cha omanga thupi ambiri mu masewera olimbitsa thupi aliwonse, koma bwanji ena onse? Maphunziro ang'onoang'ono a minofu ndi omwe amamaliza chitukuko cha minofu yonse m'thupi lanu.
Minofu ya biceps, ng'ombe, kumbuyo ndi kumbuyo ndi pakati pa minofu yaing'ono yomwe, ikaphunzitsidwa bwino, imapangitsa kuti thupi lanu likhale logwirizana komanso logwirizana. Ndi chifukwa cha minofu iyi kuti mutha kupambana kapena kutaya mpikisano wolimbitsa thupi, kapena kungoyambitsa chidwi cha ena.
Ganizirani za mapewa akulu ngati mulibe manja otukuka bwino. Sikuti amangowoneka bwino, mudzathanso kukhala ndi mphamvu zomwe mukufunikira kuti mukweze zolemera ndikulemera muzinthu zina monga msana wanu, mapewa, ndi biceps.
Zachidziwikire, mikono yakutsogolo imalandira zokondoweza kuchokera kumapindika, mizere ndi zosindikizira mmwamba / pansi, koma kuti muthe kutulutsa mphamvu zakutsogolo (makamaka ngati zili zofooka zanu), muyenera kuwonjezera zida zapadera zolimbitsa thupi. pulogalamu yophunzitsira. Izi sizikutanthauza kuti mutha kudziletsa kumayendedwe angapo mwachisawawa pamanja, ochita mosasamala komanso mopanda mtima.
Kuphunzitsa mikono yakutsogolo kumafuna chisamaliro chapadera ndi kulanga pamene mukuchita masewera olimbitsa thupi mutakhala kapena ndi makina osindikizira pa benchi. Dongosolo lolingaliridwa bwino lomwe limaphatikizapo kuchita masewera olimbitsa thupi pamlingo woyenera komanso kugwiritsa ntchito ma angles osiyanasiyana ndi njira yabwino kwambiri yopezera kukula kwakukulu kwa minofu.
Kutengera pang'ono
Chodabwitsa n'chakuti mkonowo ndi gulu lovuta la minofu yaing'ono yokhala ndi ntchito zambiri. Brachialis (minyewa ya brachialis) ndi brachioradialis (minofu ya brachioradialis) imayang'anira kupindika kwa chigongono ndikuthandizira mkono wakutsogolo panthawi yopindika. Mzere wozungulira umathandizira mkono wakutsogolo pakuzungulira komanso kupindika kwa chigongono.
Minofu ya Flexor (palmaris longus, radial wrist flexor, ndi ulnar flexor of wrist) imapanikiza pachikhatho, pomwe minofu yotuluka (ulnar extensor of wrist and radialis extensor of the wrist) imayimitsa. Pulogalamu yokwanira iyenera kuphatikizapo kayendetsedwe ka chitukuko chonse cha minofu ya mbali zonse za mkono.
Kupompa zitsulo zakutsogolo!
Tsopano popeza mukudziwa za anatomy ndi njira zoyendetsera, tiyeni tiwone momwe tingaponderere manja. Mayendedwe ndi masewera olimbitsa thupi omwe amaperekedwa adapangidwa kuti azikulitsa luso lanu nthawi iliyonse mukapita kokachita masewera olimbitsa thupi. Kumbukirani kuti nthawi zonse muzigwiritsa ntchito njira yoyenera komanso osakweza kulemera kwambiri kuti musawononge chitetezo chanu.
Kusinthasintha kwa manja
Kupindika kwa dzanja loyambira (minofu yosinthira imagwira ntchito kwambiri) imatha kuchitidwa ndi belu, chipika, kapena ma dumbbell. Ubwino wa dumbbells ndikuti angagwiritsidwe ntchito pamene wophunzitsa amaletsa kuzungulira kwa manja komanso pamene kuli kovuta kugwiritsa ntchito bar yowongoka.
Tengani katundu motalikirana ndi mapewa ndikuyika manja anu pa benchi kapena ntchafu zanu kuti manja anu athe kutsitsidwa pansi.
Poyamba, tambasulani manja anu ndikuchepetsa kulemera kwake, molimbika mukugwira bar. Bwezerani mayendedwe ndikubwezerani manja m'mwamba kuti mukwaniritse kugunda kwamphamvu kwa minofu. Kuyenda kudzakhala kochepa, kotero musagwedeze kapena kugwedeza katundu kuti mupewe kuvulala.
Tip: Kwa iwo omwe amapeza malo amphuno pa benchi kapena kugwada pang'ono osamasuka, ndi bwino kuyesa kugwada kumbuyo kumbuyo. Poyimirira, gwirani barbell kumbuyo kwa m'chiuno mwanu ndikugwira mopitilira muyeso.
Kanikizani manja anu kumatako kuti muthandizidwe kwambiri ndipo, pogwiritsa ntchito manja anu okha, kwezani mpiringidzo mpaka minofu italumikizana. Kusuntha motere nthawi zina kumatha kuchepetsa ululu womwe ena amamva akamatambasula akamapindika m'manja.
Reverse Grip Wrist Curl
Mapiringa a m'manja obwerera kumbuyo amapangidwa mofanana ndi ma curls wamba wamba, kupatula kuti manja akuyang'ana pansi ndipo minofu yotuluka ikugwira ntchito.
Gwirani chotchinga, chotchinga, kapena ma dumbbell pa benchi kapena ntchafu ndi manja anu pansi, kulola kuti kulemerako kutambasulire minofu yotulutsa, kenaka mutembenuzire kumtunda kuti mukwaniritse kugunda kwa minofu. Kumbukirani kuwongolera kuyenda osati kugwedeza katundu.
Tip: Kuti mukwaniritse kubwerezabwereza kokulirapo, yesani kugwira kubwereza kulikonse pamene mukukweza kapamwamba kwa masekondi angapo. Simuyenera kugwiritsa ntchito katundu wolemetsa ndipo zotsatira zake zidzakhala zoyenera!
Mkono wopiringa ngati nyundo
Ma curls amtundu wa nyundo amagwiritsidwa ntchito kwambiri pophunzitsa ma biceps, koma ndiwowonjezeranso pulogalamu yayikulu yakukulitsa mkono. Panthawi yopindika nyundo, ma brachialis ndi brachioradialis amagwira ntchito limodzi ndi ma biceps kuti athandizire kukulitsa nsonga ya biceps.
Ingogwirani manja anu ndi ma dumbbells pamutu wanu ndi zala zanu zolozera pansi. Popanda kukweza manja anu, pindani manja anu ndikukweza kulemera kwa phewa lanu - kuyenda kuyenera kufanana ndi nyundo. Kwezani manja anu, kenaka bwerezani.
Tip: Njira inanso yochitira izi (ena amapeza kuti ndi zogwira mtima) ndi zopingasa ngati nyundo. Yendani monga pamwambapa, koma m'malo mopindika pamodzi ndi thupi, pindani pamwamba pa thupi molunjika phewa lina. Manja osinthika.
Reverse Grip Curl
Ma curls a reverse-grip barbell ndiabwino m'malo mwa ma curls ngati nyundo. Chitani zopiringa ngati momwe mungachitire pochita masewera olimbitsa thupi a bicep, ndikungogwira mobwerera kumbuyo pa bala pafupi ndi m'lifupi mwa mapewa. Onetsetsani kuti mumamatira ku njira yanu yochitira masewera olimbitsa thupi ndikugwiritsa ntchito kulemera kwapakati.
Tip: Kuti mupeze zotsatira zabwino ndi maphunziro a msana, yesani reverse grip curl pa benchi ya Scott. Chifukwa chake simudzangoyendetsa bwino mayendedwe, komanso kuonetsetsa kudzipatula kwa minofu yophunzitsidwa bwino. Pankhaniyi, sankhaninso kulemera kwapakati, chifukwa ndizovuta kwambiri kuchita masewera olimbitsa thupi ndi kulemera kwakukulu.
Maphunziro ndi okwanira
Pali njira zambiri zowonjezerera kugwirira kwanu pophunzitsa mphamvu ndikumanga minofu m'manja mwanu. Zochita zolimbitsa thupi zophunzitsira kugwira, kusakhalapo kwa zingwe pochita masewera olimbitsa thupi a minofu yam'mbuyo komanso kukweza zikondamoyo ndi njira zingapo zopangira minofu yapamphuno.
Imodzi mwa njira zoyenera kwambiri ndikugwira mwamphamvu pa bar kumapeto kwa seti zonse za wrist curl. Mwachitsanzo, mutatha seti iliyonse, pindani dzanja lanu kuti likhale lofanana, finyani kapamwamba, ndikugwira kwa masekondi asanu kapena khumi. Zochita izi zikhala zovuta pambuyo pokhazikika, koma zidzakulitsa mphamvu zanu zogwirira ndikuwonjezera mphamvu pamaphunziro anu am'manja!