Contents
Makasudin farko: samun yawan tsoka
Wani nau'in: Rabu
Shiri matakin: farko
Yawan motsa jiki a kowane mako: 2
Kayan aiki mai mahimmanci: barbell, EZ barbell, dumbbells, kayan motsa jiki
masu saurare: maza da mata
About the Author: Justin Waltering
Shirin motsa jiki na sati 4 na musamman wanda aka ƙera don sarrafa biceps da triceps ɗinku sosai. Dabarar, wanda kwararre a fannin gyaran jiki Justin Voltering ya rubuta, za ta taimaka maka wajen kara karfin hannunka da sanya su zama masu tsoka da kuma fice.
Shirin horo: bayanin
Neman dabarun horarwa wanda zai zama ainihin reactor anabolic don biceps da triceps? Kuna iya dakatar da bincike! Dukanmu mun san yadda yake da mahimmanci don horar da kafafunku, kirji, kafadu da baya tare da matsakaicin matsakaici, amma a lokaci guda, kowane na yau da kullum a dakin motsa jiki yana so ya tayar da tsokoki wanda ya fara gani a cikin madubi - makamai! Waɗannan ayyukan motsa jiki zasu taimaka muku girma daga T-shirts ɗinku kuma ku manta game da safofin hannu a cikin makonni 4.
raba
Mitar horarwa ita ce mabuɗin samun nasara idan ya zo ga yin aiki akan ƙungiyoyin tsoka masu rauni, don haka kuna buƙatar daidaita shirin horonku. Hannunku suna iya ɗaukar ƙarin zaman horo, don haka za mu tsara ayyukan motsa jiki guda biyu tare da ingantaccen binciken biceps da triceps. To, don ba tsokoki lokacin hutawa, ya kamata ku tsara sauran ayyukan motsa jiki kamar haka:
- Rana ta 1: Aikin motsa jiki na hannu na farko
- Rana ta 2: Kafa
- Rana ta 3: Huta
- Ranar 4: Kirji da kafadu
- Ranar 5: motsa jiki na hannu na biyu
- Rana ta 6: Huta
- Rana ta 7: Baya
Kada ku damu, pecs da kafadu ba za su lalatar da ku ba tare da ranar horon ku ba. Ɗaya daga cikin motsa jiki a kowane mako yana barin lokaci mai yawa da makamashi don zaɓi ɗaya ko biyu, daɗaɗɗen kai da wasu 'yan bayanai daban-daban na dumbbell makamai da kari na gefe. Ta hanyar sanya waɗannan ƙungiyoyin da aka yi niyya a rana ɗaya, kuna barin ƙarin lokaci ba kawai don ƙarin aikin motsa jiki ba, har ma don cikakken ɗaya - abubuwa biyu waɗanda ke da mahimmanci don tilasta haɓakar tsoka mai girma!
A ranakun baya da kafa, horarwa kamar yadda aka saba:,,, deadlifts, da sauransu. A takaice dai, yi motsa jiki iri ɗaya kamar koyaushe. Wadannan zaman horo ya kamata su kasance masu tsanani sosai, musamman tsokoki na baya. Hannunku ba zai yi girma ba idan ba ku haɓaka ƙarfin gabaɗaya da yawan jiki ba, don haka kar ku yi tunanin cewa za ku iya ba da mako guda ɗaya don jujjuyawa da haɓakawa kuma ku manta da sauran ƙungiyoyin tsoka.
Misalin jadawalin horo
Yanzu zuwa ga ma'ana, ga shirin motsa jiki na hannu biyu da za ku yi a cikin wannan shirin na mako 4. Kafin fara wani aiki mai mahimmanci, dumi, yin 50-100 flexions da kari tare da nauyi mai nauyi, sannan kawai matsawa zuwa babban sashi. Ka tuna, ba dole ba ne ka gajiyar da tsokoki kafin fara aikin motsa jiki na gaske, kawai kuna buƙatar hanzarta kwararar jini na tsoka kafin ɗaukar nauyin aiki mai nauyi.
Week 1
1 horo
Babban juzu'i:
3 kusanci zuwa 20 rehearsals
3 kusanci zuwa 20 rehearsals
Yi yawancin saiti kamar yadda ake buƙata don kammala maimaita 50:
1 kusanci akan 50 rehearsals
Yi amfani da yaudara:
3 kusanci zuwa 10 rehearsals
2 horo
Yi amfani da hanyar hutu:
1 kusanci akan 20 rehearsals
Yi amfani da hanyar hutu:
1 kusanci akan 30 rehearsals
Superset (amfani da nauyi ɗaya da nufin gazawar tsoka tsakanin 10-20 reps):
3 kusanci zuwa 15 rehearsals
3 kusanci zuwa 15 rehearsals
Kisa ta al'ada:
3 kusanci zuwa 12 rehearsals
3 kusanci zuwa Max. rehearsals
Week 2
1 horo
3 kusanci zuwa 8 rehearsals
3 kusanci zuwa 10 rehearsals
Babban juzu'i:
4 kusanci zuwa 20 rehearsals
4 kusanci zuwa 20 rehearsals
Babban juzu'i:
3 kusanci zuwa 12 rehearsals
3 kusanci zuwa 12 rehearsals
2 horo
3 kusanci zuwa 12 rehearsals
3 kusanci zuwa 12 rehearsals
Babban juzu'i:
3 kusanci zuwa 20 rehearsals
3 kusanci zuwa 20 rehearsals
Babban juzu'i:
4 kusanci zuwa 10 rehearsals
4 kusanci zuwa 10 rehearsals
Week 3
1 horo
4 kusanci zuwa 5 rehearsals
4 kusanci zuwa Max. rehearsals
Babban juzu'i:
5 hanyoyin zuwa 15 rehearsals
5 hanyoyin zuwa 15 rehearsals
2 horo
Yi amfani da ƙuƙƙun riko, fara kowane wakili tare da cikakken tasha:
5 hanyoyin zuwa 5 rehearsals
Yi amfani da nauyi iri ɗaya akan duk saiti:
3 kusanci zuwa 15, max., max. rehearsals
Babban juzu'i:
5 hanyoyin zuwa 20 rehearsals
5 hanyoyin zuwa 20 rehearsals
Week 4
1 horo
5 hanyoyin zuwa 10 rehearsals
5 hanyoyin zuwa Max. rehearsals
Babban juzu'i:
3 kusanci zuwa 20 rehearsals
3 kusanci zuwa 20 rehearsals
Babban juzu'i:
4 kusanci zuwa 20 rehearsals
4 kusanci zuwa 20 rehearsals
2 horo
Sauke. Yi motsa jiki tare da nauyi don maimaitawa 5, rasa rabin nauyin kuma yi matsakaicin maimaitawa ba tare da hutawa ba, sannan ku rasa nauyi gaba ɗaya kuma sake maimaita matsakaicin:
1 kusanci akan 5 rehearsals
Yi amfani da hanyar hutu:
1 kusanci akan 20 rehearsals
Babban juzu'i:
3 kusanci zuwa 15 rehearsals
3 kusanci zuwa 15 rehearsals
Babban juzu'i:
3 kusanci zuwa 15 rehearsals
3 kusanci zuwa 15 rehearsals
Ku ci don girma!
Komai yawan zubar jinin tsokoki yayin motsa jiki, ba za su taba girma ba tare da hutu da ingantaccen abinci mai gina jiki ba. Kuma kamar kowane sashe na jikin mu, hannu yana girma ne kawai idan kun sami ƙarfi da ƙwayar tsoka, don haka ku ci abinci mai yawa da lafiya kuma ku sami isasshen barci. Tare da ƙwazo, za ku yi mamakin sakamakon ban mamaki da za ku iya samu a cikin makonni 4 kawai!