Contents
Gano shirin 21
8, 10, 12, 15 shine adadin maimaitawa da muke yi yayin motsa jiki. Amma yin irin wannan abu akai-akai a cikin motsa jiki ba kawai gajiyawa bane a gare ku. Hakanan yana gajiyar da tsokoki, yana hana haɓakar tsoka da iyakance tasirin motsa jiki.
Abin farin ciki, akwai hanyoyi da yawa don canza ƙarfin da kuka fi so don girgiza jikin ku da samun sakamako mai kyau. Ɗaya daga cikin hanyoyin da aka fi sani da kuma tabbatarwa ana kiransa "21".
"Loading eccentric yana daya daga cikin hanyoyin da suka fi dacewa don haɓaka haɓakar tsoka," in ji David Carthagno, likitan osteopathic, mai kula da Cibiyar Nazarin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Scottsdale a Scottsdale, Arizona. “Shirin 21 daidai yake. Kuna canza jeri daban-daban na motsi guda uku a cikin motsa jiki ɗaya maimakon yin atisayen isotonic na yau da kullun tare da girma iri ɗaya, ”in ji shi.
Da ke ƙasa akwai shirin motsa jiki na Dr. Carthagno, wanda ke ɗaukar wasu sana'o'in hannu da suka saba da su zuwa sabon matakin gabaɗaya, yana ba ku damar wuce tudun ruwa kuma ku sami kyakkyawan sakamako.
Samfurin Ayyukan motsa jiki na 21
Kazalika duk motsa jiki da ke da nasu kewayon motsi (BP), ko tsarin aiwatarwa, wanda dole ne a bi shi, maimaitawa bisa ga shirin “21” za a iya kasu kashi uku: ƙananan motsi, babban kewayon. na motsi da kewayon motsi.
Duk da haka, masu gina jiki marasa tsoro, yi hankali: karin maimaitawa tare da nau'o'in motsi daban-daban guda uku a cikin saiti ɗaya zai zama ainihin gwajin ƙarfin ku da jimiri.
Kasance cikin shiri don karɓar gaskiyar cewa yin shirin 21-rep na iya buƙatar zaɓi mafi ƙarancin nauyi fiye da daidaitattun maimaitawa na 12-15.
Mai zuwa shine zane na aiwatar da duk hanyoyin da aka maimaita kowane amplitude sau 7, yana yin jimlar maimaitawa 21.
1. Ƙananan amplitude
Ƙananan rabin raguwa - 7 reps da saiti
2. Girman girma
Ƙunƙarar rabin rabi - 7 reps kowane saiti
3. Cikakken amplitude
Cikakken girman ƙanƙancewa - maimaitawa 7 a kowane saiti
darussan
Latsa benci na Faransa tare da dumbbells
Matsayi na farko: kwanta akan benci mai lebur mai lebur ta yadda ƙafafunka sun kasance gaba ɗaya a ƙasa kuma an ja cikinka.
Ɗauki dumbbells a kowane hannu tare da riko na tsaka tsaki (hannun hannu suna fuskantar juna).
Mika hannuwanku don daidaitawa kuma kawo su zuwa wuri kai tsaye a kan kafadu.
- Ƙananan BP: rage dumbbells a hankali har sai sun daidaita tare da kan ku. Dakata, sannan ka mika hannunka har sai sun kai matsayi 45 °. Maimaita motsa jiki.
- Sama daga: runtse dumbbells a hankali kuma ku tsaya lokacin da hannayenku suka samar da kusurwa 45 °. A dakata, sannan ka mika hannayenka har sai sun cika cikakke kuma an sanya dumbbells a kan kafadu kai tsaye.
- Cikakken hawan jini: rage dumbbells har sai sun kasance daidai da kai. Dakata, sa'an nan kuma mika hannunka har sai an sanya su kai tsaye a kan kafadu.
Tsaye Biceps Curl
Matsayi na farko: Sanya gefe ɗaya na injin toshewar abin nadi a matsayin ƙasa kuma haɗa sandar madaidaiciya.
Tsaya tare da ƙafafunku nisan kafada kuma ku ɗan lanƙwasa a gwiwoyi, tsayawa suna fuskantar ma'auni kuma ɗauki sandar tare da riƙon ƙasa.
- Ƙananan BP: Lanƙwasa hannuwanku ta amfani da biceps ɗin ku kuma ɗaga katako sama har sai hannayenku sun zama kusurwa 90 °. Dakata, sannan a hankali rage sandar baya zuwa wurin farawa, sarrafa motsi. Maimaita motsa jiki.
- Sama daga: lankwashe hannuwanku kuma ku ɗaga sandar zuwa kirjin ku, kuna matse biceps ɗin ku na daƙiƙa a mafi girman madaidaicin girman. Rage mashaya zuwa kusurwa 90 °. Maimaita motsa jiki.
- Cikakken hawan jini: ɗaga mashaya daga wurin farawa zuwa ƙirji kuma saukar da shi har sai hannayen sun cika cikakke a mafi ƙasƙanci na amplitude, haɗa hawan jini na sama da na ƙasa.
Tsayawa don triceps akan toshe yayin da yake tsaye
Matsayi na farko: Tsaya a gaban injin toshe kuma ɗauki sandar madaidaiciya (ko mai siffa ta V) tare da riƙon sama.
Kunna gwiwoyinku dan kadan, sunkuyar da dan kadan gaba a kugu kuma danna gwiwar gwiwar ku a jikin ku a gefenku, rike sandar a matakin kirji.
Dubi gaba, kiyaye bayanku madaidaiciya da tashin hankali.
- Ƙananan BP: matse sandar zuwa kasa har sai an mika hannunka sosai. Ɗaga hannunka a hankali har sai sun kai matsayi na 90 °.
- Sama daga: Yi amfani da triceps ɗin ku kuma matse sandar zuwa ƙasa har sai hannayenku sun kasance a kusurwa 90 °, dakata kuma komawa wurin farawa.
- Cikakken hawan jini: matse sandar zuwa ƙasa, yin motsa jiki a cikakken BP, sannan komawa wurin farawa.
Mahimmancin biceps curls
Matsayi na farko: kwanta tare da baya a kan benci karkata a wani kusurwa na 45 °. Dumbbell da kafada yakamata su tsaya a bayan benci.
- Ƙananan BP: jujjuya biceps ɗin ku kuma ɗaga dumbbell har zuwa kusurwa 90 °. Dakata, sannan sannu a hankali rage hannuwanku zuwa wurin farawa. Maimaita motsa jiki.
- Sama daga: dauke dumbbell zuwa ga hantar ku. A dakata, sannan a hankali rage dumbbell zuwa kusurwar 90 °. Maimaita motsa jiki.
- Cikakken hawan jini: matsa biceps ɗin ku kuma ɗaga dumbbell zuwa haƙar ku. Dakata, sannan a hankali rage dumbbell zuwa wurin farawa.
Triceps tura-ups
Matsayi na farko: ɗauki matsayi na turawa don hannaye su kasance kusan faɗin kafaɗa baya, yatsunsu suna kallon gaba.
- Ƙananan BP: ci gaba da kiyaye jiki a madaidaiciya (a cikin layi ɗaya), runtse kirji zuwa bene, sa'an nan kuma tashi zuwa tsakiyar cikakken amplitude; komawa wurin farawa kuma maimaita motsa jiki.
- Sama daga: rage jiki zuwa kasa zuwa tsakiyar amplitude daga saman matsayi, sa'an nan kuma komawa zuwa wurin farawa.
- Cikakken hawan jini: shigar da nauyin jiki duka a cikin motsa jiki, rage kanku zuwa bene, sa'an nan kuma miƙe hannuwanku kuma ku tashi a cikin cikakken girma zuwa wurin farawa.
Lanƙwasa hannaye don biceps akan ƙananan shinge tare da igiya
Matsayi na farko: ku tashi ku mike zuwa tsayin daka domin dugaduganku su kasance karkashin duwawunku, tsokoki na cikin ku sun yi tauri, kafadunku sun sassauta.
- Ƙananan BP: Amfani da tsaka tsaki, jujjuya wuyan hannu zuwa waje yayin da kuke jujjuya hannuwanku zuwa kusurwa 90 ° (a gwiwar hannu). Rage matakin ƙasa har sai hannayenku sun cika cikakke.
- Sama daga: ɗaga sandar yayin da a lokaci guda juya wuyan hannu waje da kwangilar biceps zuwa mafi girman wurin jujjuyawar. Rage abin da zai iya kaiwa rabin girmansa kuma maimaita motsa jiki.
- Cikakken hawan jini: ɗaga projectile ɗin zuwa cikakken girman, sa'an nan kuma rage shi zuwa ƙasa.
Amfanin shirin 21
Akwai dalilai da yawa da ya sa shirin 21 ya kamata ya zama wani ɓangare na shirin motsa jiki a kalla lokaci-lokaci. Kuma sune kamar haka:
Ƙara ƙarfin hali. Za ku yi motsa jiki na gina tsoka na dogon lokaci, kuna sanya tsokoki zuwa gwajin jimiri. Yayin da yawancin maɗaukaki ko sau biyu ana yin su tare da maimaitawa 8 zuwa 15, shirin na 21 zai buƙaci ƙarin ƙarfin tsoka da ƙarfin jiki don kula da matakan da suka dace.
Cin nasara da tsoka "al'ada". Tare da maimaita maimaitawa tare da wurare daban-daban na farawa da ƙarewa, hanyar da ta dace ta yin motsa jiki za ta tilasta jikinka ya yi aiki a cikin sababbin hanyoyi kuma ya amsa matsananciyar damuwa.
Sauƙi ga sabon shiga. Haɗa sabbin hanyoyin horo a cikin kowane shirin motsa jiki ba kawai yana ba da sakamako mai kyau ba, har ma yana haɓaka martanin ilimin ku. Ka tuna don sabunta motsa jiki lokaci-lokaci, wanda zai iya zama mai ban sha'awa da ban sha'awa a kan lokaci.
Ajiye lokaci Tare da shirin 21, zaku iya yin ƙarancin motsa jiki don takamaiman ƙungiyar tsoka; saboda saurin raguwa, tsokoki za su fuskanci isasshen damuwa lokacin amfani da saiti masu tsayi da nau'i daban-daban. Idan shirin "21" ya yi daidai, ana iya cire motsa jiki ɗaya ko biyu ga kowane ƙungiyar tsoka daga daidaitattun tsarin horo na ƙarfin.
Training
Aikin motsa jiki na 21 yana tafiya cikin sauri kuma ya haɗa da manyan manyan abubuwa guda uku waɗanda za su busa biceps da triceps, da hutawa na biyu na 45-60 tsakanin supersets.
'Yan wasan da suka saba zuwa shirin na 21 ya kamata su mallaki wannan fasaha ta hanyar haɗawa da motsa jiki guda ɗaya don kowane tsoka - biceps da triceps - a cikin shirin horo. Bayan samun ɗan gogewa, zaku iya ƙara yawan motsa jiki zuwa 2 ko 3.
Duk wani motsa jiki da aka jera a ƙasa ya dace da shirin 21. A cikin wannan tsarin darasi na samfurin, ana amfani da tsarin "21" kawai don motsa jiki - haɓaka triceps mai sauƙi da dumbbell biceps curls.