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Cikakken 30 Minute Motsa jiki
Sha kafin motsa jiki kuma ku tafi dakin motsa jiki. Mun sami cikakkiyar motsa jiki a gare ku wanda zai mayar da ku cikin motsi cikin mintuna 30 kacal!
About the Author: Roger Lockridge ne adam wata
Kadan abubuwa sun kwatanta da kisa hannu famfo da kuma jin cewa ka gama kammala mafi kyawun biceps da triceps motsa jiki. Abinda kawai zai iya sa horar da hannu ya fi kyau shine rage lokacin da ake ɗauka don yin shi.
Shirin Experience Workout yana gaban ku! Mun haɗa saitin hannu mai kisa wanda zai fara fara tsokar ku a cikin mintuna 30 kacal.
Cikakken 30 Minute Motsa jiki
3 kusanci zuwa 10 rehearsals
Ɗaga mashaya don biceps a bango
A cikin wannan bambance-bambancen daga biceps barbell, kuna danna bayan ku a bango don guje wa jujjuyawar jiki da amfani da bangaren da ba a iya aiki ba. Idan kuna da matsala tare da wuyan hannu ko gwiwar hannu, yi la'akari da amfani da madaidaicin EZ mashaya maimakon. In ba haka ba, loda mashaya tare da isasshen nauyi don isa ga gazawa tsakanin 8-10 reps.
Fara da riko mai faɗi kuma yi saitin farko na maimaitawa tare da mafi kyawun fasaha mai yiwuwa. Sa'an nan, ba tare da tsayawa ba, matsa zuwa kunkuntar riko kuma yi ƙarin maimaitawa 8-10. Huta 45 seconds. Maimaita har sai kun yi saiti 3.
Superset: Dips da Diamond Dips
Duk motsa jiki biyun motsi ne masu kisa don ƙone bayan hannu.
Fara da dips 10, kiyaye jikin ku a tsaye don matsawa hankali zuwa triceps na ku.
Da zaran kun gama turawa na ƙarshe, faɗuwa ƙasa kuma ku yi tura-up na "lu'u-lu'u" guda 10. Lu'u-lu'u tura-up, ko lu'u lu'u lu'u-lu'u, bambancin motsa jiki ne wanda hannaye suka taɓa kuma yatsunka suna yin lu'u-lu'u, ko lu'u-lu'u. Huta na daƙiƙa 45 tsakanin manyan saiti.
Superset: Ƙarfafa Dumbbell Curl da Tate Press
Wannan superset yana aiki duka biceps da triceps. Dumbbell curls akan benci mai karkata yana taimakawa ware biceps - wanda shine ainihin abin da kuke ƙoƙarin cimma. Tabbatar tabbatar da cewa a cikin farkon lokaci, makamai suna bayan jirgin saman jijiyar, kuma a saman ɗagawa, biceps suna da damuwa da matsawa kamar yadda zai yiwu.
Bayan kammala lanƙwasawa na ƙarshe, matse dumbbells a kan ku kuma fara yin latsa Tate. Rike gwiwar gwiwar ku a waje yayin motsi, kuma ku ɗaga dumbbells a tsaye. Rage ma'aunin nauyi a hankali don kiyaye tsokoki, kada ku bari dumbbells su taɓa kirjin ku.
A dakata a takaice a kasan kowane latsawa. Idan kun gama saiti, huta na daƙiƙa 45. Gabaɗaya, dole ne ku yi irin waɗannan supersets guda 3.
Lanƙwasa hannaye don biceps a cikin na'urar kwaikwayo
Scott Bench Curl yana da kyakkyawan kammala aikin motsa jiki na bicep. A cikin wannan motsa jiki, za ku yi motsa jiki na inji ta amfani da fasaha na sauran / dakatarwa / sauke saitin (RPD) akan saitin ƙarshe don ƙare biceps. Idan baku taɓa amfani da wannan dabarar ba, zan iya tabbatar muku, yana da daraja gwada ODS kuma zaku so shi kamar yadda nake sonta. Huta 45 seconds bayan saiti biyu na farko, sannan fara aiwatar da saitin OTP.
Hanyoyi biyu na farko don murƙushe hannaye a cikin na'urar kwaikwayo da kuke yi a cikin jijiya ta gargajiya. Fara saitin PPD na ƙarshe ta hanyar cimma gazawar tsoka - yi maimaita 8 ko makamancin haka. Huta na daƙiƙa 5 kuma yi ƴan ƙarin maimaitawa don gazawa. Yanzu rage nauyin aiki da 25% kuma sake maimaita shi duka - gazawa, dakatarwa, gazawar. Rage nauyi sake kuma maimaita dabara sake. Yana juya wani abu kamar 6 minsets a cikin hanya ɗaya. Biceps ɗin ku zai ji nauyin kuma za ku so wannan famfo.
Kneeling Triceps Extension
Yin shahararren motsa jiki na durƙusa yana cire yaudara kuma yana taimakawa wajen ware triceps. Af, wannan motsa jiki ne da aka fi so na mai rike da kambun Mista Olympia na sau hudu Jay Cutler, don haka za ku iya tabbatar da cewa za ku sami famfo na matakin farko na triceps.
A cikin motsa jiki na ƙarshe na motsa jiki, kuna amfani da daidaitattun saiti iri ɗaya da tsarin maimaitawa kamar yadda yake cikin na'ura. Babu wasu canje-canje a cikin hutu kuma. Yi hanyoyi guda biyu na yau da kullun, sannan fara saitin OPD ɗaya don sanya harsashi a cikin motsa jiki. A wannan lokaci, ya kamata ku ji cewa hannayenku suna gasasshen zafi kadan.