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Motsa jiki ta Larry Edwards
Wannan aikin motsa jiki na hannu yana haɗa biceps da motsa jiki na triceps zuwa manyan manyan abubuwa, amma wannan shine farkon. Gwada wannan motsa jiki mara tausayi don wasu ci gaban tsoka mai tsanani.
About the Author: Hobart Swan
Wasu masu ginin jiki suna haɓaka mafi ƙarancin tsarin kula da horar da hannu. Sun yi imanin cewa a cikin yanayin gaba ɗaya na horar da ƙarfin, makamai suna cikin matsayi na biyu, saboda idan aka kwatanta da, sun ce, quads ko baya, suna da ƙananan ƙananan. Larry Edwards ba ya cikin su. Kowane motsa jiki na hannu yana juya zuwa blitzkrieg a gare shi, gami da supersets, babban adadin kaya da babban ƙarfin aiki. Sakamakon yana da hauka kuma fiye da santimita yayin auna girman hannun.
Edwards ya dage cewa hanyarsa za ta yi aiki ga duk wanda ke son shimfiɗa hannun rigar rigar su, gami da ku.
Wani fa'idar wannan hanyar ita ce tana adana lokaci. Iyakance lokutan hutu kuma zaku iya karya cikin wannan babban aikin motsa jiki a cikin ƙasa da awa ɗaya - wataƙila kuna buƙatar kusan mintuna 45.
Kada Ku Ɗauki Fursunoni: Horon Hannu daga Larry Edwards
Edwards ya ba da shawarar yin wannan shirin sau ɗaya a mako, ko sau biyu idan hannuwanku sun yi ƙasa. Amma idan aka ba da yawan aikin da za ku yi a cikin wannan motsa jiki na hannu, zama ɗaya a kowane mako zai fi isa.
Tukwici na fasaha
Ƙunƙarar Grip EZ Barbell Curl. Edwards ya fi son farawa da ma'aunin nauyi kuma ya yi amfani da kunkuntar riko don shimfiɗa filayen tsoka da kyau. Tare da faffadan riko, zai iya rataya karin pancakes a kan mashaya, amma ba ya jin irin wannan shimfida mai kyau, ko irin wannan sa hannu na kololuwar biceps a cikin aiwatar da motsi.
Tsayawa akan ƙananan toshe sama tare da igiya. Don wannan darasi, wanda kuma aka sani da latsa benci na Faransa yayin da yake tsaye, rage igiyar igiya a bayan kan ku ƙasa da ƙasa don haɓaka shimfidawar triceps ɗin ku a ƙarshen motsi, Edwards ya ba da shawara. Kuma yi aiki da sauƙi: duk game da maimaitawa ne da ƙarfi, ba nauyin aiki ba.
Triceps tsawo a kan babban toshe. Don wannan motsa jiki, Edwards ya fi son yin amfani da madaidaicin madaidaicin kuma yana tunanin cewa yana shimfiɗa hannun zuwa tarnaƙi a ƙarƙashin kewayon motsinsa, kamar yana aiki da igiya. Yayin da kake tura hannun ƙasa, yi ƙoƙarin nuna shi ƙasa da nisa daga jikinka. Wannan zai taimaka muku cimma matsananciyar huda kololuwa.
Madadin biceps dumbbell lift. Mai da hankali kan ɗaga yatsan ruwan hoda zuwa sama. Wannan zai taimaka wajen cimma matsananci mai tsanani. Bada damar aikin ya yi ƙasa har ƙasa don iyakar miƙewa. Ƙarƙashin ƙasa yana da mahimmanci, idan ba mafi mahimmanci ba, fiye da yanke saman, a cewar Edwards.
Ɗaga mashaya don biceps. Edwards yana jin motsa jiki mafi kyau idan an kama shi da ɗan faɗin riko. Amma ya yi gargaɗin cewa dole ne ku mai da hankali don kada ku yi nauyi da yawa, ko kuma kuna iya raunata kanku. Yi ƙoƙarin yin amfani da ƙananan nauyin nauyi yayin da yake riƙe babban ƙarfin aiki, ƙaddamar da ƙididdiga masu kyau tare da fasaha mai kyau, jin cikakken ƙwayar tsoka a saman da kuma shimfiɗa mai kyau a ƙasa.
Triceps Dips. Don fitar da triceps ɗin ku mafi kyau yayin turawa, yi ƙoƙarin haɓaka ƙirjin ku. A sama, tilasta maƙarƙashiya mai ƙarfi. Kuna iya ma dagewa a saman matsayi na minti ɗaya ko makamancin haka don tabbatar da cewa kuna samun raguwar triceps da kuke so. Yayin da kake gangarowa, dakata a ƙasan na daƙiƙa guda don jin shimfiɗar. Idan kuna da matsalolin kafada, kada ku yi ƙasa da ƙasa.
Biceps yana murƙushewa a cikin na'urar kwaikwayo. Edwards yana son wannan motsa jiki don yadda yake shimfiɗa tsoka. A wannan lokacin, kun riga kun yi ayyuka da yawa cikin ƙarfi sosai kuma kun sami raguwa mai yawa. A cikin wannan motsi, Edwards yana mai da hankali kan ƙananan ƙarshen kewayon, yana barin nauyin aiki don shimfiɗa biceps.
Jagorar dumbbell baya cikin gangara. Ka'idar babban yatsan hannu na wannan darasi shine "mafi hankali ya fi kyau." Dole ne ku cikakken sarrafa motsi duka a kan hanyar zuwa ƙanƙancewa da lokacin raguwar aikin. Kada ka bari nauyi ya girgiza dumbbells, kar a yi amfani da hanzari don jefa nauyi sama. Mayar da hankali kan ƙulla tsokoki cikin ƙarfi, a hankali, da maimaitawar ruwa.
Tsawaita don triceps a kan shinge na sama tare da igiya. Edwards yana son amfani da dogon igiya don wannan darasi. Idan bukatar hakan ta taso, ya kan yi gyara, ya wuce da rigar rigarsa ta cikin fastener. Haɗin igiya mai tsayi da nauyin aiki mai haske yana ba shi cikakkiyar yanke.
Madadin ɗaga dumbbell akan benci mai karkata. Maimakon yin motsa jiki da hannu ɗaya, ɗaga dumbbells a lokaci guda. Yi ƙoƙarin juya hannayenku don ƙananan yatsu suna fuskantar sama.
Tsawaita don triceps akan toshe na sama da hannu ɗaya… Yi amfani da abin riƙewa na sama, ko mai faɗi, don wannan darasi.
Mahimmancin biceps curls. Ka nisantar da gwiwar gwiwar ku daga gangar jikin ku. Yana da matukar wahala a yi motsa jiki ta wannan hanya, don haka ɗauki ƙasa da nauyi fiye da abin da za ku saba amfani da shi a cikin madaidaicin biceps curls.