Idan kai nau'in mutumin ne wanda ke tunanin aikin buga benci azaman motsa jiki ne don haɓaka tsokoki na pectoral, lokaci yayi da za a sake tunani.

About the Author: Matt Rhodes

Lokacin da aka yi daidai, latsawar benci yana shiga tsokoki na jiki duka, yana haɓaka ƙarfi da tsoka kamar yadda ake yin motsa jiki da yawa. Yana iya zama ainihin irin motsa jiki wanda, idan an yi shi da isasshen nauyi, zai juya duk kawunansu a cikin dakin motsa jiki zuwa ga jagoran ku. Dukkanin dabarar samun mafi kyawun wannan motsa jiki na al'ada shine don haɓaka nauyi na latsawar benci da gangan - aikin da ƙila bai isa ya yi da hankali ba.

Kowace babbar ƙungiyar tsoka a cikin jikinka tana taka rawa wajen yin aikin latsawa daidai, musamman lokacin da ka fara amfani da ma'aunin nauyi. Kuma babban abu shine zaku iya tura manyan ma'auni, ba tare da la'akari da ko kuna da ƙirjin ƙirjin ta halitta ko a'a ba. Kuna buƙatar kawai yin ƙoƙari don amfani da duk na'urorin haɗi da ke cikin latsawar benci. Da zarar kun gina wannan "tallafi" na tsokoki na haɗin gwiwa, za ku iya ɗaukar nauyin nauyi fiye da kowane lokaci, wanda, bi da bi, zai ba ku damar gina taro da sauri.

Za mu bayyana rawar da kowane ɗayan waɗannan ƙungiyoyin tsoka masu haɗawa ke takawa kuma za mu ba da shawarar mafi kyawun dabarun haɗa su cikin tsari guda ɗaya wanda zai ƙara nauyin latsawar benci kuma ya mai da ku cikin babban injin latsawa mai ƙarfi da ƙarfi.

Gida

Don ƙara bugun bugun farko daga ƙirjin, dole ne ku horar da ƙafafunku, kuma da wahala sosai. Wannan na iya yin sauti mai ma'ana, amma ƙananan jiki yana aiki azaman nau'in tushen wutar lantarki na benci. A farkon aikin latsawa na benci da kyau, jikinka yana kama da magudanar ruwa, duk ƙarfin kuzarin da ke tattare da shi a cikin ƙafafu. Idan kun kasa horar da ƙananan jikin ku don "buɗe bazara" da cikakken ƙarfi, za ku sadaukar da wani muhimmin sashi na nauyin da za ku iya matsi.

Don samun damar gina irin wannan tushe, dole ne ku ba da cikakken horo guda ɗaya don haɓaka ƙananan jikin ku. Za ku tsuguna, kisa, da shirya tsokoki na ƙafarku don farawa da goyan bayan latsa benci. Wadannan ayyukan ba kawai za su ƙarfafa ƙafafunku ba, amma har ma da tsokoki na tsakiya da ƙananan baya.

Basis

Ko da yake kuna goyan bayan mashaya tare da hannayenku da kirji yayin dannawa, bayanku ne ke riƙe da sauran jikin ku a matsayi yayin da kuke motsa jiki. Da zaran barbell ya fara motsawa zuwa sama godiya ga ƙarfin ƙafafunku, lats suna shiga cikin wasa, suna taimakawa wajen yin turawa da haɓaka motsi na mashaya zuwa tsakiyar maɗaukakin latsa.

Darussan da ke cikin wannan shirin za su haɓaka bayanku a kowane kusurwa don samar da nauyin da ake buƙata da> ƙarfi, wanda hakan zai ƙara yawa da faɗi da kuma inganta aikin benci. Bugu da ƙari, yin matattu (wanda, ta hanyar, babban motsa jiki ne wanda ba a ƙididdige shi ba) da nufin bunkasa ƙananan jikin ku, za ku yi wasu motsa jiki na latissimus: layin T-bar da layin kirji. ... Kuma wani kyakkyawan motsa jiki na jiki na sama - ja - zai "gama kashe" baya.

Stability

Yanzu da barbell ɗin ku yana motsawa zuwa sama, yakamata ku daidaita shi. Za ku sami ma'anar motsin ku lokacin da komai ya faru kamar yadda ya kamata, a kowane lokaci a cikin kewayon motsi. Da zaran kun ji haka, kuyi ƙoƙarin kiyaye daidaiton da aka samu; zai taimake ka ka kula da matsayi mafi kyau da kuma hana rauni.

Makullin anan shine ƙarfin kafada, ba kawai don tura manyan ma'auni ba, har ma don kare waɗannan tsokoki waɗanda ke kammala aikin latsa; kuma idan kafadu suna da ƙarfi, kowane mai nauyi mai nauyi zai ji kamar ana yin motsa jiki daidai.

Sabanin haka, idan kafadu ba su da ƙarfi don ɗaukar nauyi masu nauyi a cikin kwanciyar hankali yayin latsawa, za su kasance masu rauni ga nau'ikan rauni daban-daban.

Tare da wannan shirin, za ku yi motsa jiki ɗaya kawai don ƙarfafa kafaɗunku, amma shine mafi kyawun motsa jiki da aka sani a yau: latsa barbell a tsaye. Mun san wannan cliché ce ta motsa jiki, amma idan ya zo ga girman girman kafada da ƙarfi, wannan motsa jiki yana da tasiri fiye da kowane motsa jiki.

Kula da dabarun yin motsa jiki (motsin sandar ya kamata ya ƙare sama da ɗan bayan kai) kuma za ku ga cewa nauyin mashaya ɗin ku zai yi sama da ƴan makonni kaɗan.

kawo karshen

Daga kusan tsakiyar amplitude na benci press, triceps suna shiga cikin aiwatar da aiwatarwa. Waɗannan su ne tsokoki da ke tura sandar zuwa matsayi na ƙarshe, don haka ƙarfin triceps - musamman ma dogon kai - dole ne don cin nasara benci.

Lokacin da kuka fitar da dogon kan triceps, zaku ji tashin hankali kusa da gwiwar gwiwar ku. Tare da wannan shirin, zaku "kai hari" wannan mahimmancin mahimmancin tsarin jiki tare da ƙunƙuntaccen riko na benci da kuma matsi na benci na Faransa. Kuna iya ƙara maɓallin benci na Faransa zuwa shirin ku don daidaita wannan rukunin tsoka, amma ku tuna cewa dogon kai shine wanda ke ba da ikon da kuke buƙatar tura manyan ma'auni.

Shirin ku na Cool Bench Press

Matakinku na farko ya ƙunshi ƙayyade matsakaicin ma'aunin nauyi don maimaitawa ɗaya (1RM). Idan kuna horarwa da kanku kuma ba ku da lafiya yin wannan darasi, zaku iya amfani da dabara mai zuwa don ƙididdige kusan 1RM:

shirin

Rana ta 1: Jiki na sama

Ranar 2: Ƙananan jiki

Ranar 3: Na'urorin haɗi

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