6 matakai zuwa manyan Delta

Idan kana mamakin dalilin da yasa kafadun ka basu girma, akwai damar kawai baza su iya jinka ba. Ara kayanku tare da wannan motsa jiki!

About the Author: Bill Gaye

Da yawa zasu ba da shawarar cewa ka jefa duk ƙarfinka cikin ƙungiyoyin tsoka masu ɓarna. Wani nau'I na gargajiya "yanke wando zuwa gwiwoyi don nunawa duniya 'ya'yan maruranka." Kada ku faɗi irin wannan ga Tom Graff. Dan wasan NPC Physicist mai zuwa nan da nan zai amsa cewa kafadun sa katin kaɗa ne, amma ya ci gaba da horar da su da ƙarfi kamar suna mafi munin duniya.

Kuma ba za ku iya jayayya da hujjarsa ba. Ya nanata cewa hauhawar jini mai hauhawar jini yana ba da gudummawa ga ingantaccen tsokoki na gangar jikin da kuma inganta zane na taimakon makamai. A takaice, kafadu suna da mahimmanci ga siffar jiki ta sama da ma'anarta fiye da kowane rukuni na tsoka.

Graff yana amfani da tsari mai girma na musamman tare da mitar horo wanda zai amfani duk wanda ke neman ƙara faɗi da ma'ana a cikin rafin su, ba kawai 'yan wasan gasa da ke shirin hawa matakin ba.

Anan akwai ka'idojin da Graff yayi imanin suna da tasiri musamman don kafadun horo, da shirin motsa jiki don aiwatar da waɗancan ƙa'idodin.

1. Karantar da yankin ka na delta

Tsaran horo na Graff an tsara shi ne don yin aikin deltas ba sau ɗaya ba, amma sau biyu a cikin kwanaki 7. "Duk da haka, babu wasu abubuwan ci gaba da yawa," in ji shi. "Thearin girmamawa yana taimaka wa deltas girma kamar da ba a taɓa yi ba."

Baya ga horo na musamman, ana yin jigilar ɗumbin tsokoki a cikin kwanakin wasu kungiyoyin tsoka. Kan baya yana da hannu dumu-dumu a cikin mutuwar a ranar baya, ana ɗaukar gaban gaban a cikin latsa kirji, musamman a cikin latsawa tare da narkar da kai. Ga Graff, wannan ba matsala ba ce, har ma yana horar da kirjinsa, kafadunsa da bayansa har tsawon kwanaki uku a jere ba tare da hutawa ba.

"Sakamakon yana magana ne da kansa," in ji shi, yana kalubalantar bayanan da ya kamata kungiyar tsoka ta huta awanni 48 kafin motsa jiki na gaba. "Tabbas, ba za ku iya yin watsi da abubuwan da ke haifar da farfaɗowa ba, saboda haka ku mai da hankali sosai ga yawancin abinci na daidaitaccen abinci mai gina jiki da hutawa mai kyau."

2. Don manyan matse, yi amfani da inji, ba nauyi ba.

Yana iya zama kamar ya sabawa duk ƙa'idojin tsara shirin horo, amma Graff yayi imanin cewa babbar matsalar rashin ma'aunin nauyi shine cewa buƙatar daidaita aikin yana haifar da raguwar tonnage. A gare shi, babban abu shine ɗaga matsakaicin nauyin da zai ba ku damar aiki a cikin maƙasudin maimaitawa na maimaitawa.

"A kan benci, na fi son inji saboda zan iya amfani da karin nauyi," in ji shi. "Tunda bana bukatar kashe kuzari wajen daidaita barbell, aikina ya kasance mai sauki: Ina bukatar matse matsakaicin nauyi ne, kuma bana bukatar in shiryar da shi."

3. Kula da babban nauyi a duk lokacin motsa jiki.

Abin da ke kama idanun ku game da aikin kafadar Tom Graff shi ne adadin kayan aiki; harma kayan sa masu nauyi sun kunshi reps 12. Kodayake masana ilimin wasanni sun yarda cewa mafi kyawun kewayon hauhawar jini shine 8-12 reps, Graff ya fi son zama a saman iyaka.

"Yawancin lokaci na yi ƙoƙarin yin sau 12-15," in ji shi. - Na yi ƙoƙarin yin ƙasa da goma sha biyu, amma sau da yawa idan na takaita kaina ga maimaita 8 a cikin kusancin, akwai jin cewa wannan bai isa ba. Na fi son yin hadaya da yawa, amma yi karin reps. Wannan yana ƙara yawan jini zuwa tsokoki, yana taimakawa don samun mafi kyawun famfo, kuma tsokoki sun ƙara ciwo gobe. "

4. Duba cikin madubi don auna tasiri.

Ka yi tunanin madubin da ke cikin dakin motsa jiki don kawai su nuna ne ko su yaba wa kanku? Ba sam. Ga Tom Graff, wannan wani kayan aikin ne wanda ke tabbatar da cewa salon horon da ya zaba yana da tasiri sosai.

"Ina iya ganin bugun tsoka kai tsaye a cikin horo, kuma suna gaya mani aikin yana aiki," in ji shi. - Idan gwagwarmaya ta karu da kowace hanya, wannan tabbatacciyar alama ce cewa aikin yana yin aikinsa. Misali, wannan shine yadda nake tabbatar da cewa daga hannaye a gabana ko zuwa bangarorin, ba har zuwa matakin kafaɗun ba, amma sama da kai, yana da tasiri, kuma yana tilasta tsoka ta huɗa a cikin wani tsawan motsi . "

5. Tare da babban nauyin aiki, yi kasawa kasa.

Horar da ƙarar girma tare da ƙarfin mita yana tilasta Tom Graff ɗaukar ƙaramin mataki. "Yawancin saitunan da nake kammalawa suna gab da gazawar tsoka, kuma kawai a cikin na ƙarshe zan ba da mafi kyawu, yin ko dai kaɗan ko kaɗan reps fiye da yadda aka tsara," in ji shi. "Idan kusan kowace hanya ta bugu zuwa ga gazawa, to sirrin cortisol, wanda shine kwayar da ke haifar da rayuwa, na iya karuwa."

6. Bugu da kari, yi aiki da maki mara karfi

A deltoids ne arguably Tom Graff mafi kyau tsoka kungiyar, amma ya yarda cewa wannan ba haka al'amarin ga kowane deltoid shugaban a ware. Fatarsa ​​ta gaba ta ci gaba, wanda, a ganinsa, saboda kasancewarsu cikin motsa jiki na motsa jiki.

"Mara hayin baya sune mahada na rauni, don haka zan iya kara musu wani aikin ko kuma kara karfin kayan," in ji shi. "Kuma tun da kafadun sun fi karfi, hakan zai sa a fahimci cewa kai mai karfin jiki ne, a ranar horar da kafada, ina mai da hankali sosai kan matsakaitan katako."

Tom Graff Hanya Motsa jiki

Tom Graff ya fara aikin motsa jiki ne ta hanyar dumi-dumi kuma yana juyawa ciki da waje don kafadu, jijiyoyi da tsokoki. Sauran 60-90 sakan tsakanin saiti. Yi amfani da nauyin aiki wanda kuke gwagwarmaya don zuwa yawan adadin maimaitawa. Ba a haɗa saitin dumi a cikin shirin motsa jiki ba.

Tom Graff Hanya Motsa jiki

Tukwici na fasaha daga Tom Graff

Latsa zaune a cikin inji. “Ban zauna ba tare da baya na ba, amma ina fuskantar na'urar kwaikwayo. Wannan yana ba ni damar ɗaukar matsayi mai zurfi kuma yana tilasta hannayena su ci gaba a bayan kaina. Sabili da haka, girmamawa yana komawa baya da tsakiyar delta, kuma nauyin da ke kan katako na gaba, wanda ya riga ya fi ƙarfi a gare ni, an rage. "

Chin ya jawo. “Na daga gwiwar hannu kamar yadda ya kamata. Sau da yawa, mutane suna fara rage kewayon motsi tare da kowane maimaitawa. Na gano cewa maimaitawar cikakken-amplitude ya taimake ni ƙirƙirar tarko na sama kuma. Gaskiya ina matukar son jan gwiwar hannu na sosai saboda da gaske ne yana sanya ni jin tarko suna aiki. Don gaskiya, wannan kusan shine kawai aikin trapezius na sama a cikin shirin horo na. Na fi son ɗaukar wuyan kunkuntar, saboda a gaba an daddaɗa ƙananan delta a wannan yanayin fiye da madaidaitan ra'ayi na makamai. "

Dagawa dumbbells a gabanka kan benci mai lankwasa. “Na samu nasarar zana hoton kai na sosai lokacin da na fara wannan motsa jikin a kan benci na karkata kuma na fara daga hannayena sama da kaina, yana kara yawan motsi. Sau da yawa nakan gani a cikin madubi yadda faɗakarwa take ƙaruwa, kuma tsokoki suna yin fice tare da faɗaɗa yanayin motsi. Ina ganin wannan shine babban motsa jiki na na gaba. "

Isingaga hannu tare da dumbbells zuwa ga tarnaƙi yayin tsaye. “Na himmatu don tabbatar da cewa kafadu na ba kawai na gani girma; Ina so in kara girman delta duka a fadi da kuma zurfin, saboda wannan yana jaddada karfin murfin murfin na sama. A wannan darasin, na daga hannayena zuwa kusan kafada. A matsayin madadin, zan iya yin wani bambance-bambancen don tsakiyar Delta, wanda a ciki na dogara a gefena a kan wani benci mai jujjuyawa kuma na ɗaga dumbbell a kaina, ina yin motsi tare da cikakken ƙarfin. "

Satar dumbbells zuwa gefen sandar. “Wadannan atisaye ne guda biyu akan farashin guda daya, saboda masu mahimmanci da kuma wadanda suka dawo baya suna aiki. A zahiri, da farko kuna buƙatar daidaita jikin a sandar a hannu ɗaya, sa'annan ku ɗaga dumbbell zuwa gefe. Na fara da kamun tsaka, sa'anda na daga hannuna sama, sai na juya hannuna don babban dan yatsa yana nuna kasa. Ina jin kamar kwangilar deltas ta baya ta fi ƙarfi ta wannan hanyar fiye da idan hannuna ya kasance a cikin tsaka-tsakin matsayi ga dukkan wakilin. "

"Gra-nan" na canji

Tom Graff yana samun sakamako daga wannan motsa jiki, amma kar kuyi tunanin wannan shine shirin motsa jiki na ƙarshe a cikin rayuwar shi - ko ta ku. "Kamar yawancin masu ginin jiki, ina ganin shirye-shiryen horo na bukatar canji," in ji shi. - Ina son kara abubuwa iri-iri ta hanyar sauya atisaye don hana delta daga sabawa da tsarin motsi na musamman. Ina yin wasu atisaye a kusan kowane motsa jiki, kuma nakan canza sauran dan wasu lokuta. "

A cikin lokacin bazara, lokacin da aikin shine ƙara ƙarar, yana yin ƙarin sadaukarwa don haɓaka ƙwayar tsoka. “Don masu farawa, ba na yin cardio kwata -kwata. Ina rage jinkirin motsa jiki na kuma sanya bugun zuciyata a ƙasa da 120, in ji shi. - Ina kuma tilasta kaina cin abinci, ko da ba na jin daɗin hakan, wanda ya fi wahala idan kun bi ƙa'idodin tarin "tsarkakakkun" taro. Dole ne in shirya abinci a gaba, kuma ina ba da kusan awa 2 ga wannan kowace Lahadi. Akwai wadatattun kayan abinci na sati da kyar suke shiga cikin firji. "

Shin kana son gina manyan kafadu? Wannan shine halin da ake buƙata don wannan. Mayar da hankali kan ƙoƙarin tsoka, kuma tabbas zaku sami sakamako!

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