Babban horo na ƙarfi 12 tare da dumbbells don makamai, kafadu, baya da kirji daga Fitness Blender

Musclesarfin tsokoki na saman jiki ya zama dole ba wai kawai don haɓaka ƙimar jiki daga mahangar kayan haɓaka ba, har ma don ƙwarewar ƙwarewar yawancin motsa jiki ciki har da ciki, gindi da cinyoyi. Muna ba ku sabon tarinmu: 15 ƙarfin horo tare da dumbbells don makamai, kafadu, baya da kirji daga Fitness Blender don ƙarfafawa da sautin tsokoki.

Daga nau'o'in motsa jiki Fitness Blender mun zaɓi waɗanda kawai waɗanda suka haɗa da ƙarfin horo tare da dumbbells don haɓaka tsokoki na jiki na sama (hannaye, kafadu, kirji, baya). Don wasu shirye-shiryen zaku buƙaci benci. Shirin yana ɗaukar mintuna 20-50, mafi yawansu sun riga sun haɗa da dumi da kuma mikewa.

Trainingarfin ƙarfi don jiki na sama zai sami a daban-daban manufa ya danganta da yawan maimaitawa da nauyin dumbbells ɗin da kuka zaɓa:

  • 5-8 reps a cikin m ya dace ga waɗanda suke aiki a kan ci gaban na tsoka taro;
  • 12-14 maimaitawa a cikin tsarin zabi ga waɗanda ke aiki don haɓaka ƙarfi;
  • 16-20 maimaitawa a cikin tsarin zaɓaɓɓu ga waɗanda suke aiki akan juriya da sautin tsoka.

Dangane da haka, ƙananan maimaitawa, bonnauyin lichi kana buƙatar amfani. Zaɓi nauyin dumbbell don yin maimaitawa ta ƙarshe ta kusanci an yi shi a iyakar ƙarfin tashin hankali na tsoka. Domin biceps, triceps da kafadu nauyin dumbbells ya kamata ya rage ƙasa. Don manyan kungiyoyin tsoka, misali kirji da bayana iya ɗaukar nauyi kuma.

Muna bayar 2 wasan motsa jiki daga FitnessBlender don jiki na sama:

  • tare da karamin adadin maimaitawa akan ci (kowane motsa jiki ana yin sa ne don maimaita 8-10 a cikin kusancin)
  • tare da adadi mai yawa na maimaitawa a lokaci guda (kowane motsa jiki ana yin shi ne na dakika 45)

Horar da rukunin farko don yin aiki mafi kyau ga waɗanda ke gaban dumbbells masu nauyi kuma waɗanda ke shirye su yi aiki a kan ƙwayar tsoka. Horar da rukuni na biyu sun dace da waɗanda kawai ke son yin aiki a jikin tsoka.

FitnessBlender: abubuwa uku masu shirye-shirye don asarar nauyi

Horar da ƙarfi tare da ƙaramin adadin maimaitawa

1. Motsa Jikin Gyaran Jiki na Sama

  • Tsawon Lokaci: 21 min
  • Wahala: 3
  • Kalori: 120-280 kcal
  • Kayan aiki: dumbbell, benci
  • Ba tare da dumi da sanyi ba

A cikin wannan shirin, Daniyel ya shirya muku 12 motsa jiki daban-daban. An rarraba darussan zuwa ƙungiyoyi 3, darasi 4 a kowane rukuni. Kowane motsa jiki ana yin shi don maimaita 10 a hanya ɗaya. Tsakanin ƙungiyoyi motsa jiki yana ɗaukar ƙaramin hutu.

Aiki: Kirjin bugawa, lankwasa kan layi, Karkatar da Kirjin Kirki, Layin layi; Sama Latsa, Dumbbell Pullover, Lateral Raise, Side Dumbbell Pullover; Headari na Tricep Tsawo, Gudun Curmer, Tricep Kickback, Bicep Curl.

Duk Upperarfin Upperarfin Bodyarfin Jiki - Upperarfin Gwiwar clearfin Jiki

2. Mafi Kyawun Motsa Jiki don foran Sanda, Kafadu & Upperan Baya

Wannan aikin motsa jiki na jikin sama ya hada da zagaye 3 zagaye 2 kowane zagaye. Ana maimaita kowane zagaye a cikin saiti 2 + ƙarami Burnout. Yi motsa jiki a maimaita 10. Kelly yana amfani da dumbbells daga 2kg zuwa 8kg.

Aiki: Guduma Curl, Bentover Tricep Extension, Kirji Fly, Reverse Fly, Sama da Latsa, Dumbbell Pulllover.

3. Mai Karfi, Jingina, Makamai Masu Jiki, Kirji da Kwatancen Kafadu

Wannan motsa jiki na sama don makamai, kafadu, kirji da baya ya hada da motsa jiki 6 da aka kasu kashi uku. Ana maimaita kowane zagaye a cikin saiti 3, ana yin motsa jiki a maimaitawa 3.

Darasi: Rufe Bridge Press, Bentover Row, Close, Lateral / Ventral Raise (alt), Pullovers, Overhand Curl, Sama da overhand Tricep Tsawo.

4. Trainingarfafa Trainingarfafawa ga Makamai da Kafadu

A wannan karfin horo na makamai da kafadu an dafa zagaye 4 zagaye 2 kowane zagaye. Kowane zagaye ana maimaita shi a cikin saiti 3, aikin da aka yi don maimaita 10.

Aiki: Sama da Kan Jarida, Curl, Haɓaka Late, headarfin Tricep Extension-Arnold Press, Hammer Curl, entarfafa Hawan Kai, rusushin Kwanya.

5. Motsa Jiki na Sama don witharfi tare da Saukowa Reps

A cikin wannan motsa jiki don kowane motsa jiki zaku yi saiti 3: reps 10, sannan reps 8 sannan kuma sau 6. Tare da rage yawan reps zaku kara nauyin dumbbells. Wannan hanyar za ta taimaka muku wajen haɓaka ƙarfin hali da aiki a kan haɓaka tsoka da ƙarfi. Za ku sami ƙananan adadin maimaita kowane motsa jiki, nauyin dumbbells, zaku iya ɗaukar ƙari.

Aiki: Bicep Curl, Bentover Tricep Extension, Reverse Fly, Kirji Latsa, Sama da Latsa, Pullover, Raaddamar da Larshe, Varfafa entaura.

6. Upperarfin Upperarfin Jikin Aiki - Horar Nauyin jiki don Babban Jikin

Wannan shirin yana gudana akan sanannen tsari: 6 motsa jiki, 3 zagaye 2 atisaye kowane zagaye. Kowane zagaye ana maimaita shi a cikin tsari na atisaye guda 3 a maimaita 10.

Darasi: Alternating Chest Press, alternating Row, Close, Alternating Hanya Press, alternating Dumbbell Pullover, Alternating Tricep Tsawo alternating Bicep Curl.

7. Upperarfin rearfin Upperarfi na Sama - Tabbatarwar clearfin Muscle

A cikin wannan motsa jiki na minti 40 Daniyel ya yi atisaye na zamani 6, waɗanda aka kasu kashi uku. An yi aikin motsa jiki 3, kowane zagaye ana maimaita shi a cikin saiti 10. A karshen zaka samu Burnout Zagaye na 6 motsa jiki.

Aiki: Kirji Fly, Bentover Reverse Fly, Lateral Raise, Pullover, Tricep Extension, Bicep Curl Noonewa Zagaye: Turawa sama, Wurin Bentover Wide, Hanya Danna, Pullover, Tricep Dip, Hammer Curl.

8. Makaman Jikin Sama, Kafadu, Motsa Jiki na Baya

Wannan horo na ƙarfi don jikin sama yana da bambanci sosai. Ya haɗa da motsa jiki daban-daban 18, waɗanda aka kasu kashi uku. Kowane motsa jiki ana yin sa ne a cikin tsari guda 3 na maimaitawa. Tsakanin zagaye zaka sami karamin hutu. Kelly yana amfani da dumbbells daga 10kg zuwa 2kg.

Aiki: Stunƙarar Chearji, entunƙwasa Fiye da Tashi, entarfafa Hanya, Dumbbell Pullover Palms In, Kneeling Tricep Kick Back, Hammer Curl; Kirjin Danna, Dumbbell Row Wide L&R, Hanya Danna, Dumbbell Pullover Palms Up Up, Overhead Tricep Extension, Bicep Curl; Kusa Pressan Jariri, Dan Dumbbell, Kusa, Larar da Palmaga Dabino Downasa, Parfin Sidearshe, Trarfin Tricep, handaruwa Curl.

9. Motsa jiki na Sama na Sama don Makamai, Kafadu da kuma Babban Baya

A cikin wannan motsa jiki na tsawon minti 50 Kelly sun shirya muku motsa jiki 14. Motsa jiki an raba shi zuwa zagaye 7, ana maimaita zagaye a cikin saiti 2. Yi kowane motsa jiki don reps 8. Horo yana da tsayi, don haka zaku iya ɗaukar ƙarin hutu tsakanin zagaye.

Aiki: Kirji Fly, Reverse Fly, Bicep Curls, Bent Over Tricep Extension, Lateral Raise, Bent Over Rear Raise, Ventral Raise, Ja kan Plusari da Naraƙaƙan Latsa, Row Plus Rotation da Extension Roundabout Push Up, Lateral Raise and Cross, Bent Over Shrug, Juyawa Curl, Kwanyar Crusher.

Horar da ƙarfi don jikin sama a kan lokaci

1. Motsa Jiki na Sama don Manyan Makamai & Kafadu

A wannan aikin na jikin na sama ya kunshi darussa daban-daban guda 18, saboda haka kuna da tabbacin ba za ku gaji ba. Kowane motsa jiki ana yin shi sau 1 a karkashin makirci na aikin 45 seconds, sakan 20 hutawa. Akwai haɗin motsa jiki na ƙungiyoyi masu tsoka da yawa, da motsa jiki na motsa jiki don mafi girman ƙarfin tsoka.

Darasi: Baya Fly + Pulses; Kirji Fly + Pulses; Gwanin + Crunch; Sama Latsa; Tsawan Tricep + Row kusa; Curl + Arnold Latsa; Chest Press + Bridge; Wurin Layi + Plank; Lateral & Ventral na haɓaka; Gwanin gefen; Cadence Curl; Halo Tsawo; Tafiya Turawa; Baya Baya Ja; Hanyoyin Hannu; Antagonistic Wide & Narrow Pulldown; Tricep Dips; Walkdown + Ja.

2. Aikin Jikin Jikin Aiki don ngtharfi da daidaituwa

A wannan motsa jiki na jikin sama daga Fitness Blender zaka sami zagaye 4 zagaye 2 kowane zagaye. Ana maimaita kowane zagaye a cikin saiti 2. An gabatar da jadawalin mai zuwa don kammalawa: Aiki na dakika 45, sakan 15 saura. A ƙarshen shirin ƙarami Zagayewar Konewa na motsa jiki huɗu.

Aiki: Bicep Curl, Tricep Extension, Reverse Fly, Chest Press, Overhead Press, Pullover, Lateral Raise, Ventral Raise, Tura Turawa, Tricep Dips, Backaukan Baya na Baya, Armunƙun Hannu.

3. Motsa rearfin Upperarfi na Sama don Makamai, Kafadu, Kirji & Baya

A cikin wannan aikin zaku sami motsa jiki na musamman guda 24 waɗanda ake aiwatarwa ta hanya ɗaya bisa ga makirci aikin dakika 45 da sakan 15 a huta. A cikin duka, shirin ya haɗa da ƙungiyoyin motsa jiki na 4:

Idan kanaso kayi aiki akan wasu kungiyoyin tsoka tare da masu horarwa Fitness Blender, Tabbatar da kallo:

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