Ikukoka kukongola: chiwembu kwa ikukoka bicep Zochita

othamanga watsopano nthawi zonse amafunitsitsa ikukoka buku la manja, pofuna moonetsera kwa anzanu ndi anzake kuti "kusewera ndi" kukongola ndi triceps. M'nkhaniyi tiona kufotokoza mwatsatanetsatane, momwe Chioneke motero ikukoka ndi kukongola, komanso nkhani za subtleties zofunika ntchito ndi gulu la minofu. Koma zinthu oyamba.

Kufotokozera za kukongola kwa

The kukongola ndi lalikulu bwino looneka minofu patsogolo pa phewa. Kuyambira kalekale anthu akhala ankaona mtundu wa kukongola minofu ya mwini anthu, ndipo ziyenera thupi, amakonda kupereka potengera ubwino kukongola kwa. Kwambiri othamanga novice kulankhula nawo mkango chidwi pa maphunziro a minofu, kufuna kuwona kuti aziti iyeyu n'ngwabwino 43-45 masentimita mu circumference. Pa nkhani imeneyi, maonekedwe ambiri ndi makonde zochititsa wodzazidwa ndi zosiyanasiyana nsonga pa ikukoka ake, ena mwa iwo ndi abodza.

Choncho, kodi kukongola? minofu tichipeza matabwa awiri: yaitali ili kutsogolo mbali ya dzanja, ndi lalifupi anakafika pang'ono pafupi gawo lamkati. Onse a iwo ochokera ku m'mbali kumtunda kwa tsamba, koma yochepa mutu zimapangitsa izo pang'ono pokha. Panthawi ina, matabwa onse kubwera pamodzi, kubwera mu tuberosity wa utali wozungulira wa. Ntchito yaikulu ya kukongola kwa amati pindani manja m'dera chigongono kuchititsa kwambiri zochita Zoonadi chifukwa gulu limeneli.

maphunziro subtleties

Ambiri analakwitsa oyamba - ndi tsiku amawapopa kukongola lomwe lili ndi zoyipa pa minofu. chakuti ulusi minofu tiribe nthawi kuti azolowere katundu olemedwa, kotero iwo ayenera kukhala pang'onopang'ono. Chitsanzo abwino adzakhala akonzedwa a workouts 3-4 pa sabata (manja, ndiko maulendo wamba mu masewero olimbitsa), omwe mwina mpaka maola 1-1.5. Ndipo zonse chiyenela kuchitika mu mofulumira kwambiri, popanda wokapuma pang'ono yaitali. Kumbukiraninso kuti ojambula amakonda ambiri kubwereza, ndi kuphunzitsa "mwa ululu hellish." Zonsezi osati kokha minofu yanu kwambiri otchuka, koma kuwonjezera buku awo. Pakati bodybuilders amachitira ndi zambiri reps pamene magazi ukufika minofu, wotchedwa pampas. Onetsetsani kuganizira mfundo imeneyi posankha Zochita kwa ikukoka bicep.

Koma kukongola, iwo basi kulimbitsa thupi limodzi pa sabata. Ndithudi, izi amangonena za oyamba, chifukwa bodybuilders akatswiri akhoza kutenga masiku 2 kapena zambiri kutulutsa manja. Woyamba tikulimbikitsidwa kuti asachite izo nthawi zambiri, chifukwa minofu chabe sadzakhala ndi nthawi kuti achire bwino, ndipo mfundo kukula mu Volume zimatheka pamene ulusi minofu kumaliza nthawi kuchira.

Ngakhale ine ndikuganiza kuti akutali Zochita ndi kusankha bwino kwa wochita mpikisano. Kukongola - Ichi ndi minofu mofanana ena ambiri mu thupi lathu. N'chifukwa chake kusankha bwino adzakhala ndi masewera olimbitsa thupi kusekondale, pakati pawo zochotsa barbells ndi dumbbells kwa kukongola ataima, kukoka kugwira yopapatiza pa bala ndi-mtsogolo. Wolungamitsidwa kusankha zokambirana kudzipatula alipo okha othamanga ndi zaka 1-2 ntchito.

Chiwerengero cha kubwereza ndi ntchito

Ngati inu ntchito pa buku ndi mpumulo, njira yabwino kukula kwambiri za kukongola ndi 8-12 kubwereza. Koma ngati n'kofunika ayenera kuwonjezera mphamvu ntchito, ndi kokwanira kukhala 6-8 reps, koma zolemera lolemera. Ikani Adzapeza nthawi za 1 yokha, mu umodzi tsiku la maphunziro si zofunika kuchita waika zambiri 2-3 (yotsirizira amatanthauza kuchuluka zolimbitsa thupi anachita ndi wochita mpikisano).

Pofuna kupewa minofu anatengera, ikukoka kukongola chiwembu ayenera kusinthidwa, ndiye muyenera kusankha zosiyana kukondera ZOCHITA aliyense kulimbitsa thupi. Pakuti oyamba izi zikhoza kutheka kamodzi mu magawo 3-4. Zolemba malire Mwachangu zimatheka pamene kuwonjezeka mwapang'onopang'ono katundu, pamene inayake zolimbitsa thupi kulimbitsa thupi anawonjezera iliyonse nthunzi 2-3 makilogalamu. Mwachitsanzo, akuchita kukweza dumbbells yolemera makilogalamu 12, ndipo sabata yamawa kale 14. zimenezi zimachititsa kukula voliyumu. Pomaliza, polinga kuti apindule pazipita kuphunzira kukongola, nthawi zina muyenera kugwiritsa ntchito zinthu supertreninga, kapena ngati amangonena kuti, "akupera".

Kukongola kulimbitsa thupi zikulumikizana bwino ndi ntchito pa triceps ndi, mapewa, mkono wonse wakumanja, mmbuyo ndi chifuwa. Ambiri, apa m'pofunika kuyetsa, chifukwa munthu aliyense ndi wapadera ndipo ena maluso akhale oyenera bodybuilder, koma mudzakhala olakwa wina.

Nkhambakamwa ndi anadzikaniza

Iwo kalekale "ankaimba" kwambiri nthano za mu maukonde kuti magulu ena kukongola kuchita ntchito zosiyanasiyana ndipo ndi ntchito yawo. Mwachitsanzo, munthu amalola kukongola bwino kukhala kupingasa, mawonekedwe lachiwiri pachimake katundu, mmunsi wachitatu bwino minofu ndi zina zotero. Zochita zinthu zosiyana kwambiri: mawonekedwe a minofu aliyense woperekedwa kwa munthu mwachibadwa, koma amene aikidwako majini. Choncho simungathe kusintha maphunziro a minofu, ndipo ngati n'kotheka, kukhale kovuta kwambiri. Tionenso kuti amachita chilichonse ndi 100% amagwiritsa ntchito kukongola. nthano zambiri flit tikukambirana za m'munsi ndi chapamwamba rectus abdominis (atolankhani), amenenso ndi opareshoni kwathunthu ndi masewera olimbitsa uliwonse, ndi kuganizira minofu kuti.

Apa pali mfundo zosangalatsa. Asayansi a ku zinachitikira Brazil ankachitika kamodzi amene posonyeza zimene mtundu wa masewera olimbitsa thupi amathandiza kudzapeza hypertrophy kukongola. Mu kuyesera, panafika 22 bodybuilder kale mwachitira masewera yachitsulo. anthu awa hitched maelekitirodi zimene zinali zotheka kuyeza katundu amene adza kwa izi kapena kuti malo a kukongola ndi. Chifukwa, wamng'ono imayenera zitsulo limatuluka m'khosi, "benchi Scott", monga matalikidwe a gululi ndi laling'ono kwambiri. Apambana mwa Zochita enieni amene neuromuscular katundu anagawira pa matalikidwe lonse, kupanga kayendedwe zatchulidwazi ogwira.

Ntchito yabwino

Takambirana kale za chomwe chidwi. Tsopano tiyeni kumvetsera kwambiri nkhani zokambirana kuti mpata maphunziro kulemera ndi dzuwa kwambiri chitukuko cha mabuku lalikulu ndi mpumulo.

• Kusonyeza chachikulu kukongola mu ojambula imatengedwa kunyamula zitsulo, umene posachedwapa kuonjezera misa. Komanso, gululi mulinso ntchito ya minofu ya mkono wa.
• Magazi bicep dumbbells ndi chidwi. Njira mapini ndi dumbbells - kayendedwe inanso yokhudza minofu angapo (mapewa, kukongola, deltoids kutsogolo ndipo ena). Cholinga cha ntchito yonseyi ndi zimakhudza mwachindunji pa kukongola aliyense dzanja payokha.
• Loyesayesa mapini - kayendedwe kwambiri, amene amalola kulamulira matalikidwe a gululi, komanso kusalala ndi liwiro kuphedwa.
• "Nyundo" - wogwiritsira ntchito zodabwitsa kuti amalola kuti "mphambu" minofu pambuyo kayendedwe zofunika. bodybuilders ambiri amanena Margolis Wheel monga zabwino chitukuko cha phewa-ray lamba. N'zoona Komanso chinali kukongola.
• Otsiriza zokambirana anafotokoza ife - kangaude izi kupinda. Kuyambira kumbali, ndi yosalala mapini ndi kutsindika bwino pa elbows lapansi. Pali Kusiyana angapo kuphedwa kwake, koma onse amakhala mbali wamba - ingapendame thupi lanu kutsogolo mpaka kufika poti manja anu adzakhala omasuka lende.

Kukhoza ikukoka kukongola kuyenera kuphatikizapo ntchito pamwamba, chifukwa yekha Pankhaniyi inu kukwaniritsa zotsatira zabwino.

Mwachitsanzo maphunziro kwa oyamba

Kotero tsopano ife azipereka mmodzi wa njira maphunziro amene ali abwino othamanga ndi chondichitikira chaching'ono mu masewera chitsulo. Magazi bicep mu masewero olimbitsa thupi ali mwangwiro pamodzi ndi maphunziro a mmbuyo, kuti ife kuganizira mfundo iyi:

• Timayamba ndi 5 mphindi zochangamutsa, zomwe thupi lanu liri ukagwira.
• Ife titembenukira kwa deadlift lapansi. Kuchita waika 2-3 8 reps.
• Mayendetsedwe wotsatira kupisa ndodo otsetsereka a - waika 3 8 kubwereza.
• Othandiza zinazake bala yotakata - waika 3 "Kulephera". Mu gawo limeneri lomaliza maphunziro umalimbana kutulutsa kumbuyo, kupita kukongola kwa.
• Kukweza ndodo ataima pa kukongola kwa - waika 2-3 wa 10-12 reps.
• Kukweza dumbbells wakhala - waika 3 kubwereza 10.
• "Kuononga" ndi kukongola nyundo.

Kuti wina liyense kuchita izi.

Ikukoka kukongola kunyumba

Masiku ano ali ndi mphamvu kwambiri, kupanga anthu ambiri alibe nthawi kukaona masewero olimbitsa thupi. Komabe, si chifukwa kuyiwala za maphunziro, chifukwa maphunziro ogwira kunyumba weniweni. Ndipo zolimbitsa yofanana ndi ambiri, monga kupereka wofuna tiyeni angapo zipangizo. Pankhani ya mfuti, awiri okha: dumbbells ndi bar.

Kodi amaoneka mofanana ikukoka kukongola kunyumba? Kayendedwe ndi dumbbells zikhoza kuchitika ataima kapena atakhala pa mpando. About Zochita okha pamene kugwiritsa ntchito mchitidwe ojambula ife tafotokozeramu kale (kukweza dumbbells ataima / atakhala, nyundo, etc.). Pa bala mukhoza andipeze nsinga n'zosiyana kuti katundu pazipita pa kukongola kapena nsinga yopapatiza.

chakudya

Zingaoneke, pa mphamvu zimene apa ngati ikukoka kukongola - ichi ndi mutu waukulu wa nkhani? Komabe, ojambula ndi mbali yofunika, chifukwa sizingatheke popanda zotsatira yake ndi chakudya chamagulu palibe. Choyamba, onetsetsani BZHU chiŵerengero mu chakudya. Yabwino chiwembu: magalamu 2-2.5 mapuloteni pa makilogalamu 1 thupi magalamu 4-5 cha zimam'patsa pa makilogalamu 1 thupi, ndi 1 galamu ya mafuta pa makilogalamu 1 thupi.

Kodi kukula minofu? Pophunzitsa, ulusi minofu kuti ali anatsindika, chifukwa iwo anapanga microcracks. Motero, kuti akadzaze iwo, wothamanga ayenera kudya wambiri zakudya zomanga thupi, chifukwa zedi lembani anthu "mabala" wowonjezera minofu mu Volume.

pomaliza

Ikukoka kukongola kwa othamanga ambiri amakonda patsogolo, chifukwa lalikulu anakweza manja ake nthawi zonse kuyang'ana chidwi kwambiri. Tsatirani malangizo athu - ndipo mudzapeza bwino singasiyanitsidwe!