Jirgin bazara: da santimita 5 zuwa ƙarar makamai

Ƙara 5cm zuwa hannayenku tare da biceps masu tsanani guda hudu da motsa jiki na triceps a cikin mako guda!

About the Author: Bill Gaye

Da fatan kun shirya don cire hannayenku sama kadan saboda wannan babban babban biceps da triceps motsa jiki shine mafi wahala kuma mafi inganci da kuka gwada. Za ku sami hudu - kuma wannan ba rubutun rubutu ba ne! - motsa jiki na hannu a cikin mako guda, kuma za ku yi amfani da dabaru kamar horo na hana kwararar jini, babban juzu'i da saitin tari akan su.

Shin irin wannan danyen aiki a horar da hannu ba zai zama abin kisa ba? Ba. Kodayake yawan lokutan horo a kowane mako zai karu, yawan nauyin nauyin kowane motsa jiki zai ragu sosai. Ya bayyana cewa a maimakon motsa jiki biyu na motsa jiki hudu, kuna da motsa jiki hudu na biyu.

Yana iya zama kamar jimlar ba ta canza ba daga ƙa'idar sharuddan, amma wannan ba haka ba ne. Kullum muna da ƙarfi akan motsa jiki na farko don ƙungiyar tsoka da aka yi niyya. Tare da tsarin da na ba da shawarar, za ku yi motsa jiki na farko (na biceps da triceps) sau hudu a mako maimakon biyu. Sakamakon haka, zaku sami dama sau biyu don ɗaukar matsakaicin nauyin aiki da jefa itacen wuta a cikin tanderun haɓaka tsoka. Bugu da ƙari, haɓaka yawan aiki na aiki zai haifar da ƙara yawan kunna hanyoyin haɗin furotin na tsoka.

Anan ga misalin raguwa mai sauƙi wanda ya haɗa da motsa jiki na hannu 4 da hutun kwanaki 2 a kowane mako. Kamar yadda kake gani, kwanaki biyu gaba ɗaya sun sadaukar don horar da hannu.

• Ranar 1: Biceps da triceps.
  
  
• Ranar 2: Kafa da abs.
  
  
• Ranar 3: Ƙirji, gaba da tsakiya, triceps da biceps.
  
  
• Ranar 4: Nishaɗi.
  
  
• Ranar 5: Triceps, biceps, abs.
  
  
• Ranar 6: Baya, baya delts, biceps, triceps.
  
  
• Ranar 7: Nishaɗi.

Makonni na 1-4: ƙarfafawa akan lokaci na eccentric (mara kyau) da babban juzu'i

A cikin makonni huɗu na farko, a kan motsa jiki na hannu ɗaya, kuna mai da hankali kan horo mara kyau ko mara kyau, na biyu kuma akan babban juzu'i.

rashinta

Yawanci, 'yan wasa suna mayar da hankali kan lokaci mai kyau (maida hankali) na motsa jiki, lokacin da aikin shine ƙaddamar da ƙwayar tsoka yayin ɗaukar nauyin. A cikin horo mara kyau (eccentric), muna mai da hankali kan tsayin tsoka yayin asarar nauyi.

Gwaje-gwajen sun nuna cewa a lokacin aikin eccentric, tsokoki na iya haifar da 20-60 bisa dari fiye da karfi fiye da ƙayyadaddun ƙayyadaddun. A cikin waɗannan ayyukan motsa jiki, kuɗin ku na makamashi zai ƙaru, saboda za ku ciyar da lokaci mai yawa don rage aikin: 4-5 seconds maimakon daidaitattun 1-2. Horarwa mara kyau yana ƙarfafa samun tsoka mai girma fiye da horar da hankali, a cikin babban bangare saboda haɓakar haɓakar haɓakar furotin da haɓakar amsawar anabolic, da kuma saboda haɓakar alamun ƙarfi.

A gefe guda na tsabar kudin yana ƙara lalacewa ga zaruruwan tsoka da ciwo na gaba, amma wannan da sauri ya wuce. Za ku yi mummunan aiki a cikin gajeren lokaci tare da babban tazara tsakanin su don guje wa gajiya da tsarin jin tsoro, kada ku toshe tsokoki kuma rage haɗarin ciwo mai yawa bayan horo.

A cikin wannan motsa jiki, kawai kuna yin mummunan aiki akan saitin ƙarshe na kowane motsa jiki na biceps da triceps.

Misali, yawanci kuna ƙare saitin tare da gazawar tsoka a cikin ingantaccen lokaci na saitin ƙarshe na kunkuntar latsa triceps. A cikin wannan motsa jiki, abokinka zai fara matsawa da karfi akan barbell bayan ka cika hannunka.

Tare da mika hannunka cikakke, za ku fara "yin mummunan," yana ƙaddamar da lokacin dawowa na mashaya zuwa kasa zuwa cikakken dakika biyar. A cikin wannan jijiya, yi maimaitawa sau 3-4, har zuwa lokacin da babu sauran ƙarfin da ya rage zuwa sannu a hankali kuma a ƙarƙashin ikon runtse aikin ƙasa. Idan babu abokin tarayya, zaɓi motsa jiki da za a iya yi da hannu ɗaya, kuma yi amfani da ɗayan hannun don mayar da majigi zuwa saman batu.

Babban juzu'i mai nauyi

Dukanmu mun san tabo makaho - wancan ɓangaren kewayon motsi wanda kuka fi rauni dangane da ilimin halittu. Matsakaicin juzu'i masu nauyi suna taimaka muku ketare wannan batu don ku iya ɗagawa da girma da sauri. Mafi kyawun amfani da fasaha a cikin kwandon wuta. Don yin juzu'i a kan latsawar benci, sanya madaidaitan madauri 7-10 cm ƙasa da sandar tare da mika hannunka gabaɗaya. Tun da ba za ku ƙetare cibiyar da ta mutu ba kuma za ku yi aiki a cikin ɓangaren kewayon motsi inda kuka fi karfi, za ku iya rataya karin pancakes akan mashaya fiye da yadda kuka saba. Gwada nauyi don maimaitawa shida a cikakken girma.

Bayan hanyoyin 3, rage masu tsalle-tsalle masu aminci matsayi ɗaya kuma kuyi ƙarin hanyoyin 3; Nauyin aiki na iya buƙatar ragewa kaɗan. Sa'an nan kuma matsar da masu tsalle zuwa ƙasa ɗaya tasha kuma ku yi hanyoyi 3 na ƙarshe.

Makonni 5-8: Mayar da hankali kan horo kan hana kwararar jini da saitin tari

Kashi na biyu na shirin yana ginawa akan jadawalin guda huɗu na motsa jiki na hannu a kowane mako, amma tare da ƙarin sabbin dabarun horarwa masu ƙarfi guda biyu.

Horon hana kwararar jini (CFC).

TOC, ko horo na hana kwararar jini, wata sabuwar dabara ce ta horo wacce ke toshe kwararar jini ta jijiyoyi, amma baya shafar kwararar jinin jijiya. Jini yana ci gaba da gudana zuwa ga tsokoki da aka yi niyya, amma ba zai iya fita daga cikinsu ba. A sakamakon haka, matakan tsoka na samfurori na ƙarshen rayuwa irin su lactic acid da hydrogen ions suna karuwa, wanda ke ƙarfafa haɗin furotin kuma yana inganta hypertrophy.

YANZU, wani lokaci ana kiransa, yana aiki mafi kyau a cikin motsa jiki na hannu da ƙafa, yana mai da shi kyakkyawan zaɓi ga waɗanda ke neman ƙara 5 centimeters zuwa biceps.

Don amfani da TOC daidai, ja tsokar da aka yi niyya kusa da haɗin gwiwa na kafada (a saman biceps ko triceps) gwargwadon yiwuwa ta amfani da bandages na roba na yau da kullun. Matsayin matsi na bandeji ya kamata ya kasance daga 7 zuwa 10. Idan kun ji jin dadi ko tingling, sassauta bandeji har sai waɗannan abubuwan sun ɓace.

Wannan dabarar ta fi tasiri idan aka haɗa tare da ma'aunin nauyi mai sauƙi. Yi aiki tare da nauyin da ke ba da damar 20-30 reps a farkon saitin, sa'an nan kuma yi 2 ƙarin saiti na 15 reps kowane. Kada ku huta fiye da daƙiƙa 30 tsakanin saiti don ci gaba da zubar da jini a cikin tsokoki, ƙara yawan bugun ku da haɓaka haɓakar lactic acid.

Tari saitin

Shekaru da yawa, shahararrun masu amfani da wutar lantarki da wakilai na wasanni masu karfi sun yi nasarar amfani da wannan fasaha, wanda shine matasan fasaha da fasaha.

A cikin saitin tari, tsarin ya rabu zuwa sassa da yawa. Misali, maimakon saitin maimaita 12 da aka saba a jere, kuna yin saitin 4 + 4 + 4 tare da ɗan gajeren hutu a tsakanin. Lokacin aiki akan ƙwayar tsoka, gwada hutawa ba fiye da daƙiƙa 15 ba. Ta hanyar hutawa sau da yawa fiye da tsarin al'ada, za ku iya ɗaukar nauyin nauyi, samun ƙarin abubuwan motsa jiki na anabolic da haɓaka ci gaban tsoka.

Rukunin da muke amfani da su a cikin wannan motsa jiki sun dogara ne akan shirin da Josh Bryant, PhD, Ƙarfin Ƙarfi da Ƙwararru, Ƙwararrun Ƙarfafawa, Mai Koyarwa ke da kwarewa mai yawa. Bryant ya kira su tarin tarin abubuwan da suka dace da hypertrophy (GOKS).

Fara GOX ɗinku tare da nauyin aiki wanda zaku iya ɗauka sau 8-10. Yi maimaitawa 4, hutawa daƙiƙa 15, kuma yi ƙarin maimaitawa 4. Ci gaba a cikin wannan jerin na tsawon mintuna 5. Lokacin da ba za ku iya sake yin maimaitawa 4 ba, je zuwa 3. Lokacin da ba za ku iya ɗaga aikin ba sau 3, ƙara sauran tazarar zuwa daƙiƙa 20. Kuma idan hakan bai taimaka ba, gama saitin cluster. A gefe guda, idan bayan mintuna 5 har yanzu kuna da ƙarfi, ci gaba da saitin kuma kuyi maimaitawa da yawa gwargwadon iyawa.

Saitin Rukunin Hannunmu sun haɗa da motsa jiki biyu don biceps da triceps. Suna farawa da ɗan ƙara nauyi da kaɗan kaɗan.

Me kuke bukata don horo?

• Gogaggen abokin tarayya wanda zai iya motsa jiki
  
  
• Ƙarfin wutar lantarki
  
  
• Bandage Horon Kamewar Jini Na roba
  
  
• Littafin littafin motsa jiki don yin rikodin ci gaban ku, mai da hankali kan saiti, ma'auni, da maimaitawa don kowane motsa jiki
  
  
• Tsarin abinci mai tasiri don girma

Ba a haɗa saitin ɗumi a cikin shirin horon da aka tsara; Yi yawancin su gwargwadon yadda kuka ga dama, amma kada ku tura dumin ku zuwa gazawa. Don saitin aiki, zaɓi nauyin nauyi wanda ke ba ku damar cimma gazawar tsoka tare da adadin da aka yi niyya na maimaitawa.

Tun da wannan rarrabuwa yana haifar da ƙarin haɓakar haɓakawa ga makamai, yana iya zama dole don rage yawan nauyin horo ga sauran ƙungiyoyin tsoka, musamman ga ƙafafu, baya, kirji da kafadu, aƙalla na ɗan gajeren lokaci.

Biyu daga cikin motsa jiki huɗu na hannu a kowane mako suna amfani da dabarun horarwa masu ƙarfi waɗanda ke gwada tsokoki. Daga cikin biyun da suka rage, yi ɗaya ɗan ƙaramin haske, kuma a ƙarshe, yi amfani da jeri na yau da kullun na saiti da motsa jiki.

Aikin Hannu: Snatch Spring 5cm

1-4 makonni

A cikin makonni huɗu na farkon sabon rarrabuwar ku, kuna horar da hannayenku sau 4 a mako, amma rage nauyin horonku.

Litinin (mara kyau)

Laraba (bayan kirji da motsa jiki)

Juma'a (masu wakilci mai nauyi)

Asabar (bayan baya da motsa jiki)

5-8 makonni

A kashi na biyu, kun haɗa ƙarin dabarun horarwa masu ƙarfi guda biyu cikin ayyukan motsa jiki na hannu.

Litinin (YANZU)

Laraba (bayan kirji da motsa jiki)

Juma'a (gungu sets)

Training

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