Kugwedezeka kwa kasupe: kuphatikiza 5 centimita mpaka kuchuluka kwa mikono

Onjezani 5cm m'manja mwanu ndi masewera olimbitsa thupi anayi amphamvu ndi ma triceps mu sabata imodzi!

Author: Bill Geiger

Tikukhulupirira kuti mwakonzeka kukokera manja anu mmwamba pang'ono chifukwa pulogalamu yolimbitsa thupi kwambiri ya biceps ndi triceps ndiyovuta komanso yothandiza kwambiri yomwe mwayesapo. Mudzakhala ndi anayi - ndipo si typo! - kulimbitsa thupi kwa mkono mu sabata imodzi, ndipo mudzagwiritsa ntchito njira monga maphunziro oletsa kutuluka kwa magazi, ma reps olemetsa komanso ma seti amagulu pa iwo.

Kodi kugwedezeka kotereku pophunzitsa manja sikungakhale kuchulukirachulukira? Ayi. Ngakhale kuchuluka kwa magawo ophunzitsira pa sabata kuchulukirachulukira, kuchuluka kwa zolimbitsa thupi zilizonse kumachepa kwambiri. Zikuwonekeratu kuti m'malo mochita masewera olimbitsa thupi awiri a masewera olimbitsa thupi anayi, mumakhala ndi zolimbitsa thupi zinayi ziwiri.

Zitha kuwoneka kuti ndalamazo sizikusintha kuchokera ku kuvomereza kwa mawuwo, koma izi sizili choncho. Nthawi zonse timakhala amphamvu pazochita zoyamba za gulu la minofu yomwe tikufuna. Ndi njira yomwe ndidapangira, mutha kuchita masewera olimbitsa thupi oyamba (mabiceps ndi ma triceps) kanayi pa sabata m'malo mwa awiri. Chotsatira chake, mudzapeza mwayi wowirikiza kawiri kuti mutenge kulemera kwakukulu kogwira ntchito ndikuponyera nkhuni mu ng'anjo ya kukula kwa minofu. Kuonjezera apo, kuwonjezereka kwafupipafupi kumagwira ntchito kumapangitsa kuti pakhale kuyambika kwa minofu ya protein synthesis.

Nachi chitsanzo cha kugawanika kosavuta komwe kumaphatikizapo kulimbitsa thupi kwa manja 4 ndi masiku awiri opuma pa sabata. Monga mukuonera, masiku awiri ndi odzipereka kwathunthu ku maphunziro a manja.

• Tsiku 1: Biceps ndi triceps.
  
  
• Tsiku 2: Miyendo ndi abs.
  
  
• Tsiku 3: Chifuwa, kutsogolo ndi pakati, triceps ndi biceps.
  
  
• Tsiku 4: Zosangalatsa.
  
  
• Tsiku 5: Triceps, biceps, abs.
  
  
• Tsiku 6: Kumbuyo, delts kumbuyo, biceps, triceps.
  
  
• Tsiku 7: Zosangalatsa.

Masabata 1-4: kutsindika gawo la eccentric (negative) ndi kubwereza pang'ono

Kwa masabata anayi oyambirira, pa masewera olimbitsa thupi a mkono umodzi, mumayang'ana kwambiri pa maphunziro a eccentric kapena olakwika, ndipo yachiwiri pa masewera olemetsa.

Zosokoneza

Kawirikawiri, othamanga amayang'ana gawo labwino (lokhazikika) la masewera olimbitsa thupi, pomwe ntchitoyo ndi kugwirizanitsa minofu yomwe ikukhudzidwa ndikukweza katunduyo. Mu maphunziro oipa (eccentric), timaganizira za kutalika kwa minofu panthawi ya kulemera.

Mayesero awonetsa kuti panthawi yogwira ntchito yokhazikika, minofu imatha kupanga 20-60 peresenti yamphamvu kuposa momwe imakhalira. Muzolimbitsa thupi izi, ndalama zanu zogwiritsira ntchito mphamvu zidzawonjezeka, chifukwa mudzakhala ndi nthawi yambiri mukutsitsa projectile: masekondi 4-5 m'malo mwa 1-2. Kuphunzitsidwa kolakwika kumapangitsa kuti minofu ikhale yochuluka kwambiri kuposa maphunziro apamwamba, makamaka chifukwa cha kuwonjezeka kwakukulu kwa mapuloteni opangidwa ndi mapuloteni komanso kuwonjezeka kwa anabolic kuyankha, komanso chifukwa cha kuwonjezeka kwa zizindikiro za mphamvu.

Kumbali ina ya ndalama ndikuwonongeka kwa ulusi wa minofu ndi kuwawa kotsatira, koma izi zimadutsa mwamsanga. Mudzachita zoipa mu nthawi yochepa ndi yaikulu yopuma imeneyi pakati pawo kupewa kutopa kwa dongosolo mantha, osati kutsekereza minofu ndi kuchepetsa chiopsezo cha ululu kwambiri pambuyo maphunziro.

Pakulimbitsa thupi kumeneku, mumangochita zoipa pa seti yomaliza ya masewera olimbitsa thupi a biceps ndi triceps.

Mwachitsanzo, nthawi zambiri mumamaliza seti ndi kulephera kwa minofu mu gawo lomaliza la makina osindikizira a triceps. Muzolimbitsa thupi izi, mnzanuyo ayamba kukankha mwamphamvu pa barbell mutatambasula manja anu mokwanira.

Ndi manja anu atatambasula, mumayamba "kuchita zoipa," kuonjezera nthawi yobwerera kwa bar mpaka pansi mpaka masekondi asanu. Mumtsempha uwu, chitani kubwereza 3-4, mpaka nthawi yomwe palibenso mphamvu yotsala pang'onopang'ono ndikuwongolera kuchepetsa projectile pansi. Ngati palibe mnzanu, sankhani masewera olimbitsa thupi omwe angathe kuchitidwa ndi dzanja limodzi, ndipo gwiritsani ntchito dzanja lina kuti mubwezeretse projectile pamwamba.

Ma reps ang'onoang'ono

Tonse tikudziwa malo akhungu - gawo lomwe mumasuntha momwe muli ofooka kwambiri malinga ndi biomechanics. Ma reps ang'onoang'ono amakuthandizani kuti mudutse mfundoyi kuti muthe kukweza kwambiri ndikukula mwachangu. Njirayi imagwiritsidwa ntchito bwino pazitsulo zamagetsi. Kuti mubwezere pang'ono pamakina osindikizira, ikani zingwe zotetezera 7-10 cm pansi pa bala ndi manja anu otambasulidwa. Popeza simudzasowa kuwoloka akufa likulu ndi ntchito mu gawo la osiyanasiyana zoyenda kumene muli amphamvu, mukhoza kupachika zikondamoyo zambiri pa bala kuposa masiku onse. Yesani kulemera kwa mobwerezabwereza kasanu ndi kamodzi pa matalikidwe athunthu.

Pambuyo pa njira zitatu, tsitsani zodumphira zachitetezo pamalo amodzi ndikuchitanso njira zitatu; kulemera kwa ntchito kungafunikire kuchepetsedwa pang'ono. Kenako sunthani zodumphira pansi poyimanso kwina ndikuchita njira zitatu zomaliza.

Masabata 5-8: Limbikitsani kwambiri maphunziro oletsa kutuluka kwa magazi ndi magulu a magulu

Gawo lachiwiri la pulogalamuyi limapanga ndondomeko yofanana ya masewera olimbitsa thupi anayi pa sabata, koma ndi kuwonjezera njira ziwiri zatsopano zophunzitsira mwamphamvu kwambiri.

Maphunziro oletsa kuyenda kwa magazi (CFC).

TOC, kapena maphunziro oletsa kuthamanga kwa magazi, ndi njira yophunzitsira yatsopano yomwe imalepheretsa kutuluka kwa magazi kudzera m'mitsempha, koma sizikhudza kutuluka kwa magazi. Magazi amapitirirabe kupita ku minofu yomwe ikukhudzidwa, koma sangathenso kuchoka mwa iwo. Zotsatira zake, kuchuluka kwa minofu ya zinthu zomaliza za metabolic monga lactic acid ndi ayoni wa hydrogen kumawonjezeka, zomwe zimathandizira kaphatikizidwe ka mapuloteni ndikulimbikitsa hypertrophy.

TSOPANO, zomwe nthawi zina zimatchedwa, zimagwira ntchito bwino kwambiri pakulimbitsa thupi kwa manja ndi miyendo, zomwe zimapangitsa kukhala chisankho chabwino kwambiri kwa iwo omwe akufuna kuwonjezera ma centimita 5 pamabiceps awo.

Kuti mugwiritse ntchito TOC molondola, kokerani minofu yomwe mukufuna kuyandikira pafupi ndi mapewa (pamwamba pa biceps kapena triceps) momwe mungathere pogwiritsa ntchito mabandeji okhazikika. Mlingo wa kulimba kwa bandeji uyenera kukhala kuyambira 7 mpaka 10. Ngati mukumva dzanzi kapena kumva kulasalasa, masulani bandeji mpaka zomvererazi zitatha.

Njira imeneyi imakhala yothandiza kwambiri ikaphatikizidwa ndi zolemera zopepuka. Gwirani ntchito ndi kulemera komwe kumapangitsa kuti 20-30 reps mu seti yoyamba, ndiyeno seti 2 enanso 15 reps iliyonse. Pumulani osapitirira masekondi 30 pakati pa ma seti kuti mupitilize kupopa magazi muminofu yanu, kukulitsa kupopa kwanu ndikuwonjezera kuchuluka kwa lactic acid.

Magulu a magulu

Kwa zaka zambiri, ma powerlifters otchuka ndi oimira masewera amphamvu agwiritsa ntchito bwino njira iyi, yomwe ndi njira yosakanizidwa ndi njira.

M'magulu amagulu, njirayo imagawidwa m'magulu angapo. Mwachitsanzo, m'malo mwa nthawi zonse 12 reps motsatana, mumapanga 4 + 4 + 4 reps ndikupumula kwakanthawi kochepa pakati. Pamene ntchito minofu misa, yesetsani kupuma zosaposa 15 masekondi. Mwa kupumula nthawi zambiri kusiyana ndi njira yachikale, mudzatha kukweza kulemera, kupeza zowonjezera za anabolic ndi kulimbikitsa kukula kwa minofu.

Magulu omwe timagwiritsa ntchito pakulimbitsa thupi kumeneku akutengera pulogalamu yopangidwa ndi Josh Bryant, PhD, Certified Strength and Conditioning Specialist, Personal Trainer wodziwa zambiri. Bryant amawatcha kuti hypertrophy-oriented cluster set (GOKS).

Yambani GOX yanu ndi kulemera kogwira ntchito komwe mungathe kukweza maulendo 8-10. Chitani 4 reps, pumulani masekondi 15, ndikuchitanso zina 4. Pitirizani motere kwa mphindi zisanu. Pamene simungathe kubwereza 5, pitani ku 4. Pamene simungathe kukweza projectile katatu, onjezani nthawi yotsalayo mpaka masekondi 3. Ndipo pamene izo sizikuthandizani, malizitsani masango. Kumbali inayi, ngati mutatha mphindi 3 mudakali ndi mphamvu, pitirizani ndi setiyi ndikuchitanso maulendo ambiri momwe mungathere.

Magulu athu a Arm Cluster Sets amaphatikiza masewera olimbitsa thupi awiri a biceps ndi triceps. Amayamba ndi kulemera pang'ono komanso kubwereza pang'ono.

Mukufunikira chiyani pophunzitsa?

• Wokondedwa wodziwa bwino yemwe angalimbikitse
  
  
• Mphamvu chimango
  
  
• Bandeji Yophunzitsira Yoletsa Magazi Yotsitsimula
  
  
• Diary yolimbitsa thupi yojambulira momwe mukuyendera, kuyang'ana kwambiri ma seti, zolemera, ndi ma reps pamasewera aliwonse
  
  
• Dongosolo logwira mtima lazakudya za bulking

Ma seti otenthetsera sakuphatikizidwa mu pulogalamu yophunzitsira yomwe akufunsidwa; Chitani zambiri momwe mungafunire, koma musamalimbikitse kutentha kwanu kuti mulephere. Kwa seti ya ntchito, sankhani kulemera komwe kumakupatsani mwayi wokwaniritsa kulephera kwa minofu ndi kuchuluka komwe mukufuna kubwereza.

Popeza kugawanikaku kumapanga zowonjezera zowonjezera za kukula kwa mikono, zingakhale zofunikira kuchepetsa kuchuluka kwa maphunziro a magulu ena a minofu, makamaka kwa miyendo, msana, chifuwa ndi mapewa, kwa nthawi yochepa.

Zolimbitsa thupi ziwiri mwa zinayi pa sabata zimagwiritsa ntchito njira zophunzitsira mwamphamvu kwambiri zomwe zimayesa minofu. Mwa awiri otsalawo, pangani imodzi kukhala yopepuka, ndipo pomaliza, gwiritsani ntchito ndondomeko yokhazikika ya seti ndi masewera olimbitsa thupi.

Zolimbitsa thupi Pamanja: Kuwombera kwa Spring 5cm

masabata 1-4

Pamasabata anayi oyambirira a kugawanika kwanu kwatsopano, mumaphunzitsa manja anu maulendo 4 pa sabata, koma muchepetse maphunziro anu.

Lolemba (zotsutsa)

Lachitatu (pambuyo pa chifuwa ndi kulimbitsa thupi)

Lachisanu (owonjezera pang'ono)

Loweruka (pambuyo pochita masewera olimbitsa thupi)

masabata 5-8

Mugawo lachiwiri, mumaphatikiza njira ziwiri zophunzitsira mwamphamvu kwambiri pakulimbitsa thupi kwanu.

Lolemba (KAKATALI)

Lachitatu (pambuyo pa chifuwa ndi kulimbitsa thupi)

Lachisanu (magulumagulu)

Training

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