Shirye-shiryen motsa jiki na 21 - sashi na 1

Athletesan wasa masu himma kaɗai, ta amfani da gwamnatocin horo na musamman, ke da shahararrun makamai a cikin ginin jiki. Bi shawarar jarumawan da suka gabata kuma ku dame kyawawan hannaye!

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1. Ostiriya Alps

Ta yaya Arnold Schwarzenegger ya ƙirƙiri kyakkyawan biceps ɗin sa? Ma'anar ita ce aiki mai wuyar gaske. Aiki mai yawa.

Biceps na Arnold Schwarzenegger watakila shine mafi shahara a tarihin ɗan adam, kuma sun cancanci hakan. A wancan lokacin (marigayi 60s - tsakiyar 70s), tare da girman 56 cm, ba kawai mafi girma ba, amma har ma suna da mafi kyawun siffar.

Arnold ya horar da shirin mai sauƙi da "m", wanda tushensa shine, a ra'ayinsa, yayi aiki mai girma don gina ƙwayar tsoka, da kuma wasu.

Bicep curls tare da yaudara (haɗuwa da motsa jiki na sauran ƙungiyoyin tsoka) sun kasance motsa jiki da aka fi so wanda Arnold ya haɗa a cikin tsarin horo tun yana matashi. Ya taɓa cewa, "Maguɗin biceps curls ba su da kama da girmar tsoka."

Hakazalika, Arnold yana son yin amfani da tsummoki na karkatacciyar hanya. Ya saita benci a kusurwar 45 ° don haɓaka shimfiɗar bicep.

Babban motsa jiki wanda ke taimakawa wajen tayar da saman biceps, Schwarzenegger ya ƙidaya a kan biceps da hannu ɗaya. Kodayake siffar biceps na mutum ya fi dacewa ta hanyar kwayoyin halitta, ƙaddamar da hankali yana rinjayar saman saman biceps, wanda ke da alhakin tsayin biceps yayin jujjuyawar.

"Biceps Oak" (kamar yadda Schwarzenegger ke son kiran kansa) "ya girmama" biceps ɗinsa ta hanyar ɗaga dumbbells zuwa biceps a tsaye, wani lokacin yana yin wannan motsa jiki ta hanyar amfani da na'urar da ake kira "arm blaster". Wannan na'urar ta taimaka masa wajen gyara gwiwar gwiwarsa a ɓangarorin, wanda ya ba da gudummawa ga ƙarin warewar biceps.

Ya yi sahu 20 zuwa 26 na wannan motsa jiki mai tsanani sau biyu a mako - a daren Talata da Juma'a.

Shirin Arnold Schwarzenegger

2. Andy McDermott

Horo kuma ku kasance cikin shiri don kowane ƙalubale na birni tare da shirin motsa jiki daga ɗayan mafi kyawun ƴan wasan tilasta bin doka.

Idan kun sami nasarar zama mafi ƙarfi na Kishiya a Gasar 'Yan sanda da Wuta ta Duniya, kamar yadda Andy McDermott ya yi a Vancouver a 2009, za ku sami cikakken hoto game da buƙatun horo na jiki na tilasta bin doka.

A matsayin memba na Tactical Response Squad a Arizona, McDermott dole ne a shirya don kusan komai. “Lokacin da na girma,” in ji McDermott, “Dole ne in canza abubuwa da yawa don in kasance cikin tsari, domin yana da muhimmanci a aikina. Ayyukan tsoka na hannu wani ɓangare ne na motsa jiki na kewayawa wanda ke kiyaye jikina gaba ɗaya a cikin motsi da kuma kiyaye metabolism na. Don haka, a lokaci guda ina girgiza hannuna da ƙone mai. "

Idan ba za ku iya amfani da injin tuƙi ba, maye gurbin shi da kowane nau'in motsa jiki na jiki wanda ke buƙatar sauri da amfani da makamashi mai yawa: igiya tsalle, gudu, hawan dutse, tsalle a wuri tare da ɗaga hannuwanku a kan ku kuma a lokaci guda sanya kafafunku kafada- nisa dabam ko gudu gudu.

Shirin a hannun Andy McDermott

3. Hanyoyi guda biyar don hannaye

Ba kwa buƙatar shirye-shiryen yanke gefen don gina tsoka. Gwada tsofaffin litattafan makaranta.

Biceps da triceps (waɗanda suke ƙananan ƙananan ƙwayoyin tsoka) suna amsawa da kyau ga danniya, don haka yin amfani da ma'auni mafi girma yana taimakawa wajen gina girma mai kyau a hannunka (kuma ya sa su fi karfi). Don haka, ana iya yin saiti tare da ƙarin maimaitawa tare da nauyi mai nauyi, samun haɓaka haɓakar tsoka.

Tsarin horo na 5 × 5 shine dabarun da aka ba da shawarar a lokacin farin ciki a cikin 50s da 60s ta Reg Park (wanda ya lashe gasar Mr. Universe sau 3 da tsafi ga Arnold Schwarzenegger mai girma).

Park ya fara yin saiti biyu na kowane motsa jiki mai dumi, yana haɓaka nauyi daga farko zuwa na biyu kuma ta haka yana shirya saitin aiki uku na ƙarshe. A cikin dukkan matakai uku na ƙarshe, nauyin ya kasance iri ɗaya.

Tsarin horo na gaba ya haɗa da motsa jiki guda biyu, kowannensu yana da nufin yin aiki da biceps da triceps, yayin da kuke canza kaya tsakanin tsokoki biyu - da farko kuna yin duk motsa jiki don biceps, sannan kuma don triceps, ko kuma akasin haka. Anyi wannan ne don kada ɗayan ƙungiyoyin tsoka da ke sama su kasance marasa aiki na dogon lokaci.

Shirin Hannu 5×5

4. Dan Islinger

Wannan sojan Amurka wanda ya ji rauni sosai a fada da kuma bayar da lambar yabo daga gwamnati, wannan sojan Amurka ya san darajar manyan makamai.

Tsohon soja na 101 na Airborne Division Dan Islinger a zahiri ya yi kasadar wuyansa zuwa Amurka ta Amurka.

A lokacin yakin Iraki, an sanya Islinger a sashin soja na 3 a matsayin kwararre kan harkokin tsaro. Karfin fashewar wata nakiya mai karfin gaske ne ya jefa Islinger daga cikin Hammer, sakamakon haka ya bugi kan sa a kasa, inda ya ji rauni a kafadarsa ta hagu tare da sare masa kashin mahaifa a wurare uku.

A yau Islinger yana daya daga cikin shahararrun masu gina jiki NPC (Kwamitin Jiki na Kasa), yana da kasuwancin kansa na wasanni. A duk lokacin da ya shiga zauren, akwai “ruhun lokacin yaƙi” a kusa da shi, kuma kwanakin da ya sanya damuwa a hannunsa ba su da ban sha'awa.

Idan akai la'akari da cewa girar biceps ya fi 51 cm, ya bayyana a fili cewa yana da nasa sirri. "Me yasa za ku yi amfani da bindigar 9mm a horo lokacin da za ku iya rike babban bindigar mashin?"

Shirin Hannun Dan Islinger

5. Dauki horo

Motsa jiki da sanya musafaha ya zama kisa. Da Jedd Johnson

Jedd Johnson kocin arewa maso gabashin Pennsylvania ne wanda ke fafatawa a gasa mai ƙarfi. Yana ja da ɗimbin hannu biyu mai nauyin kilogiram 100. Shi ne kuma mai haɗin gwiwar The Diesel Crew, kamfanin shawarwarin wasanni.

Ba za ku iya gina wuyan hannu kamar yadda kuke yin abs ko biceps ba, amma akwai dalilai da yawa don horar da ku.

Yi amfani da wannan dabarar don sanya hannuwanku ƙarfi kamar tawul ɗin beyar.

Yi ɗayan darasi masu zuwa a ƙarshen aikin motsa jiki.

Rike pancakes tare da ƙwanƙwasa

Sanya pancakes guda biyu masu girman iri ɗaya a ƙasa kuma ka riƙe su da babban yatsan hannu a gefe ɗaya da sauran yatsunsu a baya.

Danna pancakes tare da dauke su daga kasa kamar kuna yin matattu. Riƙe su a gabanka na ɗan lokaci.

Cikakken saiti 3-5. Don ƙara ƙarfin motsa jiki, zana sarkar ta cikin ramukan pancakes kuma juya wuyan hannu.

Juyawa guduma

Daura madauri ko igiya zuwa farantin barbell mai nauyin kilogiram 1,25. Ɗaure guduma na sledgemammer zuwa wancan ƙarshen (idan ya fi tsayi tsayin daka, yana da wuyar yin aikin).

Tare da hannaye biyu, riƙe sledge guduma ta ƙarshen hannun a matakin kugu. Tsayar da sledge guduma a layi daya zuwa ƙasa, juya hannun don bel ɗin ya nannade shi don haka ya sa pancake ya tashi.

Ci gaba har sai pancake ya taɓa hannun, sa'an nan kuma kwance bel ɗin a kishiyar shugabanci. Wannan ƙidaya a matsayin hanya ɗaya. Canza shugabanci na juyawa a cikin kowane saiti, da kuma hannun, wanda ya kamata ya kasance a cikin matsayi a gaban ku. Yi saiti biyu zuwa uku don kowane hannu.

Motsa jiki yana horar da juzu'in wuyan hannu da haɓakawa, yana tilasta muku shawo kan ƙarfin ƙarfi, wanda ke ƙarfafa wuyan hannu ta hanyoyi da yawa.

Pancake Arm Curl

A kai 5kg tsunkule barbell pancake.

Lanƙwasa hannunka da farantin kamar yadda aka saba, amma ka riƙe wuyan hannu a mike - kar ka bari ya lanƙwasa ƙarƙashin nauyi. Ƙara nauyi zuwa pancakes biyu, sa'an nan kuma zuwa 10 kg. Yi saiti 3-5 na maimaitawa 3-5 ga kowane hannu.

6. Matse mafi girma

Matsanancin motsa jiki don matsananciyar ƙarar tsoka da ƙarfin hannu. Derek Poundstone ne ya buga, 2007, 2009, 2010 Wanda ya ci nasara mafi ƙarfi a Amurka

Yin aiki tuƙuru da kyakkyawan tsari sune abubuwan da ake buƙata don samun nasara a kowane fanni na rayuwa. Kuma idan kuna iya samun aikin, zan ba ku tsari.

Tsarin horo na don tsokoki na hannu tsakanin gasa an tsara shi don ƙarfafa triceps (ta hanyar matse 150kg a sama) da biceps (ta yin amfani da jan jirgin mai nauyin 86 tons).

Bari mu fara da motsa jiki na triceps, mai da hankali kan tabbatar da cewa motsin yana yin ta hanyar triceps, ba kafadu ko ba.

Nauyi masu nauyi suna da mahimmanci don baiwa triceps isasshe nauyi da ƙarfi.

Na gaba, yi tsawo don ware triceps da kuma ƙarfafa ci gaban kowane ƙwayar tsoka.

Sa'an nan kuma mu "taurare" makamai tare da horon juriya na ciwo ta amfani da dumbbells da igiyoyi.

Flexing da makamai tare da dumbbells tare da m tsoka tashin hankali da kuma rashin hutawa a sama ko kasa na amplitude zai taimaka ci gaba da tsokoki taut.

Derek Poundstone shirin hannu-kan

7. Matt Crochaleski

Swing a cikin tsarin dala tare da mazaunin dindindin na albarkatun "Muscles and Fitness", mahaukaci a wasanni da ƙarfe.

Dan wasan MuscleTech wanda ke daukar nauyin Matt Crochaleski - daya daga cikin masu karfi a tarihi - ya yanke shawarar gwada basirarsa a cikin ginin jiki. Kuma idan muka yi la'akari da sabon adadi a matsayin mai nuna alama, to, hanyoyin horo da yake amfani da su shine abin da kuke bukata!

An san shi da rashin farin jini a yanzu, mahaukaciyar motsa jiki a cikin gareji, Croc yana amfani da motsa jiki mai tsayi fiye da sauran don sa tsokoki su girma.

Shirinsa ya dogara ne akan darussa na asali da yawa, adadin maimaitawa wanda aka yi a cikin tsari wanda yayi kama da "dala". A ƙarshe, an ƙara wani abu na musamman: sau uku, wanda aka yi a matsayin saiti na ƙarshe a kowane motsa jiki.

Don yin wannan, rage nauyi ta 20-25% akan kowane saiti na gaba, wanda aka yi ba tare da hutu ba. Sai ki matse saiti guda uku da sauri ba tare da hutawa ba har sai kun gaji gaba daya. "Wannan zai sa ton na jini ya kwarara zuwa hannaye," in ji Crochaleski, "miƙa fitar da fascia da kuma ba da damar sabbin ƙwayoyin tsoka su girma."

Don saiti uku na farko, ƙara nauyi tare da kowane motsa jiki. Fara da nauyin da za ku iya yin maimaitawa da yawa da shi, sannan ku ƙara nauyin da ke da wuya ga kowane saiti, amma bai isa ba cewa kun gaji kafin ku gama adadin adadin da aka tsara.

Matt Crochaleski's-hannun shirin

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