Manja kuphunzitsa pa kulemera. Momwe mungaperekere minofu ya manja: Zochita

Kuyambira ali mwana, munthu aliyense amadziwa kufunika amphamvu. Anyamata, atavala T-malaya m'chilimwe, nthawi zambiri kuyesera kutulutsa mpaka kukongola anu ...

Mutu wa nkhani ino - kusonyeza manja pansi. Tikuyankhula zokhudza maphunziro, kuganizira amakhudza kuwonjezeka waukulu dzanja minofu: kukongola, triceps ndi minofu mkono. Pa nthawi yomweyo, wokhulupirira, onetsetsani kulabadira magulu ena a minofu: kumbuyo, atolankhani, mapazi, mapewa khosi. Thupi la munthu - chilengedwe n'zosadabwitsa ogwirizana. Iye pa osasamba akuyendayenda panthawi ina magulu akuluakulu minofu chabe sadzalola kukula kukongola (mwachitsanzo, ngati minofu kumbuyo ndi zomwe zikutsalirazi kumbuyo chitukuko).

Anapangira ndondomeko maphunziro

M'mene tingamangire minofu? Vuto limeneli, lomwe bwinobwino zochimwazo kumathetsa maphunziro ano, salandira njira technocratic: kutsegula chifukwa ubweya ndi zoipa - choipa ndi wakuta ulusi minofu. Zofunika gawo kuchira. Kukula kwa minofu manja zimadalira phunzira kwao kumene, ndi osalunjika. Akatswiri amanena kuti kuwonjezeka minofu dzanja 1cm limodzi ndi kuwonjezeka ndi kulemera okwana thupi takuphazi kwa makilogalamu 3. Choncho, ayenera anaonetsetsa mapuloteni zakudya ndi mode maphunziro kuganizira dzanja sangathe upambana 30% zolimbitsa thupi okwana. Ndipo, ndithudi, zotsatira maphunziro kumatheka ndi bwino osankhidwa masewera zakudya.

Chida - minofu kulephera

Kuphunzitsa manja pa ambiri, ngati minofu ina, zikusonyeza zolimbitsa mkombero ndi katundu pazipita. Kuchita njira kuti projectiles (barbells, dumbbells, simulators, zochulukitsira) ndi kulemera akuukitsidwa si nthawi zoposa 8, amayenera kufika akonzedwa boma akulu kulephera. Ndipo akulu kulephera kwenikweni ndi maximized pamene boma othamanga mwadala kuchedwa ndi masekondi 15-30.

Ngati chinenero cha mankhwala masewera, kuti tikwaniritse zotsatira - kukula kwa minofu misa - kugwiritsa ntchito ndondomeko ya glycolysis anaerobic. M'mawu ena, minofu chigoba ndi mphamvu kuwapeza makutidwe ndi okosijeni a shuga kwa lactic ndi azingokhala parovinogradnuyu asidi pansi zikhalidwe za kuperewera kwa mpweya. Mwachibadwa, manja pa maphunziro kulemera amadziwikanso zochokera pa zodabwitsazi.

Kodi amapezeka minofu ya manja pa maphunziro amadza? Iwo amalandira microtrauma ambiri. Pamene CHIKWANGWANI izi kuonongeka, anawononga nyumba mapuloteni. Pankhaniyi tilankhula za maganizo apamwamba mwamphamvu thupi. Ngati ndiye molondola kumanga kwawo zambiri maphunziro mkombero ndi masewera zakudya, ndi wothamanga m'kati, chifukwa zotsatira za chigoba minofu sverhvosstanovleniya.

katundu kusintha

Pambuyo ntchito ndi kulemera pazipita kuphunzitsa minofu yanu muyenera wapadera, modekha mankhwala. Phunzitsani manja pa kulemera kwa mkombero amatenda zina katundu kuchepetsa kuti 50-60% ya kulemera pazipita. Njira imeneyi imatchedwa mabogi mikroperiodizatsiey: mlungu akatundu olemera m'malo sabata kuwala.

Komabe, othamanga wamng'ono, kufika kupambana choyamba, akakumbukira pansi pa kulemera wakulungama pang'ono ... Pa nkhani imeneyi, ife ndikaonekere kwa maphunziro molimbika pempho kuchepetsa kutentha ndi kusiya mchitidwe mphamvu zonse katundu. Monga pafupipafupi ngati kuli kofunika kuti ntchito zolemera ang'onoang'ono, limodzi ndi kukula kwa minofu pamene sverhvosstanovleniya. Imathandiza kuti mapangidwe mpumulo latsopano. gawo rollback chofunika. Katundu n'zomveka adzawonjezera yotsatira "manda" mkombero. Zotentheka maphunziro choipa thupi ndi zotsatira stagnation minofu misa.

Komabe, pamwamba - uwu si yankho kwambiri ndi funso la m'mene tingamangire manja kwakukulu. M'pofunika kusintha maganizo awo pa ntchito kwambiri mphamvu minofu misa.

njira Mbali ojambula

Barbells, dumbbells, olimba ... Zonsezi amaphunzitsidwa ndi powerlifters, ndi weightlifters. Koma zofunika zawo ndi zosiyana. Pakuti powerlifters osati minofu misa, ndi kuwuka limodzi mu miyeso pazipita n'zofunika. Bodybuilders komanso patsogolo mu ndondomeko maphunziro, kuwonjezera kulemera zikugwira ntchito zida masewera. Choncho, iwo maximized kuphunzitsa katundu.

Ndipo njira m'mene tingamangire manja kwakukulu, bodybuilders kwambiri. Ndipotu, akatswiri amenewa ntchito kukula minofu si chimodzi, koma atatu mitundu mbali chitetezo. Kuchita maluso weightlifters mphamvu ya contractions minofu pa zitsulo (chidule ulusi minofu) sakutero kwambiri. Oterewa% 60 okha mphamvu pa kulemera ankalamulira kutsitsa (zoipa kayendedwe gawo) ndi 75% wa mphamvu kugwirizira kulemera pa chimbuzi.

Choncho, ndi aluso pa kukula kwa pulogalamu kukongola ndi triceps maphunziro pa dzanja bodybuilder.

Dzanja Training Program

Manja kugwedezeka zovuta. Lililonse millimeter voliyumu kumafuna khama simuchita. Ndife m'nkhani ino tikufuna kulabadira mmene molondola kuthetsa nkhaniyi, popanga mfundo chenjezo zolakwa zotheka asankhepo zokambirana komanso mwamphamvu awo.

Ambiri mwa ophunzira manja poika patsogolo kukongola kwa. Mwachidule, iye awagwira diso. Komabe, iwo saona kuti chochuluka minofu ya dzanja, ndicho magawo awiri a triceps lapansi. Minofu imeneyi nthawi zambiri amatchedwa muzikangana. Woyamba wa ntchito izi mu dzanja yopindika, wachiwiri - pa kutambasuka kwa. Ndipo ngati inu kulabadira mmodzi yekha wa iwo, kuwonjezeka wachiwiri braked ndi thupi. Choncho kukongola kwakukulu popanda triceps chachikulu chabe mumangire. Iye sadzakutayani pa cholakwa methodological mu mpumulo, koma woonda. Onani kuti pa chitukuko zogwirizana manja mwa akatswiri ndi kupeta mkono minofu.

Kumbukirani kuti dongosolo lophunzitsira pa dzanja si ZOCHITA palokha, koma mbali yokhayo ya pulogalamu akukhudzidwira maphunziro cha wochita mpikisano. Komabe, accented minofu kumanga dzanja Ndi bwino kawiri monga kusonyeza iwo mu mkombero maphunziro sabata kamodzi ndi maphunziro lalikulu kulemera, ndipo chachiwiri - ndi mpumulo.

kukongola

Pofuna kupewa choipa zotheka, katundu si usavutike Mitsemphayi ndi ulusi minofu, Mpofunika chisanadze kulimbitsa thupi. Kwa minofu dzanja ndi wolimba zochangamutsa zozungulira, ndiyeno - anatambasula kayendedwe. Ife tiri mu nkhani iyi azipereka kwa tcheru zitatu zovuta wanu zokambirana: pakuti kukongola, triceps ndi mkono wonse wakumanja. Iwo anaphedwa ndi pazipita maphunziro katundu. Onani ophunzira: okwana maphunziro mantha Zochita pa kulemera kwa manja akhoza pamodzi ndi katundu zolimbitsa minofu kumbuyo (abdominals), ndipo mosemphanitsa.

Antchitowo amathandiza ku gome "Basic kukongola zovuta," anaika pansipa.

Kukweza pa ubwenzi kukongola monga munthu zokambirana za Agiriki, kupanga pamwamba kumanja, pakati komanso pansi pa kukongola kwa.

Pa kuphedwa ake, thunthu (torso) likhalebe molunjika, mapazi anaika phewa-m'lifupi padera. Anachita m'munsimu ndodo nsinga. Elbows ali m'mbali mwa torso ndi. Boom ali ayanjane mlingo wa m'chiuno. maso ali amodzi ndi mwachindunji pamaso pake. Kupuma, ndi wothamanga anaŵerama ndi elbows, ndi bala ndi pa mlingo pachifuwa. Nkofunika kuti elbows pa gulu chonchi anakhalabe mu malo koyamba, mwachitsanzo. E. Osati kusuntha. Pamodzi ndi kuwuka kwa exhales kapamwamba. Ndiye ndodo ndi mokoma ayanjane mlingo wa m'chiuno. Nkofunika, pochita kusunga thupi woongoka udindo.

Kukwera kwa kukongola ndi supination chiyani imene dumbbells, iye anachita ku kuimirira ndi mapazi pabwino phewa-m'lifupi padera. Dumbbells aukitsidwa mmodzi ndi mmodzi. kupuma mungoli - ofanana ndi amene atchulidwa mu ntchito m'mbuyomu. Mawu akuti "supination" amatanthauza kasinthasintha maburashi ndi dumbbell pamwamba pa kwa chala choyamba. Izi ndi kachitidwe zachilengedwe, chifukwa kutero amachititsa ubwenzi enieni kukongola tendons anthu.

Kukongola Zochita pa zowonjezera kulemera kupisa ndi kukongola pa benchi ndi Scott. Ndi yokhudza: angathe kuchitidwa ndi barbell ndi dumbbells. Mbali yache ndi fixation pa udindo benchi dzanja, amene accentuated khola amapezeka chigongono. Chifukwa anthu ambiri maganizo pa chigongono chikhalidwe lofunika si yayikulu burdening kulemera, ndi chigonere si kutha, mwachitsanzo. E. samatha pa benchi Scott nthawi anachita mu matalikidwe tsankho. Mtengo ndi yofunika zolimbitsa thupi katundu pa kukongola pa n'zosiyana-gawo kayendedwe - anatambasula.

Komanso dzanja maphunziro mu holo ya phunziroli ikukhudza hamstrings kukokera pa kukongola mu chipika pulogalamu yoyeseza (mkulu-chipika). Kuyambira malo - ataima, ofanana ndi amene analongosola mu Poyamba. Kupinda elbows, ndi endpoint njira yodutsamo wagawo ayenera wotetezedwa mwa mfundo zake apamwamba - pamaso pa azilandira woyaka kumverera mu minofu.

Koma funso "Kodi kumanga minofu?" Ponena za kukongola pamene mokwanira anafotokoza. mfundo ndi yakuti othamanga aafupi m'munsi zovuta zokwanira kupanga kukongola kwathunthu lonse. Ngati kukongola ndi yaitali - bodybuilder amafunika akonzedwa owonjezera zokambirana (onani gome pa "Kuphunzitsa pachimake kukongola."):

Ntchito yaikulu mu zovuta izi, monga momwe mukuonera, Ezekieli-Chikoka ndodo pa kukongola, amene ikuchitika pa benchi ndi Scott. limathandiza - Impact yekha pa kutalikitsa ndi kuukitsa pachimake pansi kukongola kwa.

triceps

Komabe yothandiza zolimbitsa thupi pulogalamu ya kulemera Zochita dzanja ayenera mulinso zina minofu dzanja lalikulu: triceps ndi mkono wonse wakumanja. Triceps - minofu, amene ali ambiri theka chapamwamba kwa dzanja, m'pofunika ntchito osati zochepa zonse kuposa kukongola. Volume horseshoe triceps kumapereka mpumulo dzanja bodybuilder anamaliza ndi maonekedwe kuja. Zigoli pazipita mu maphunziro ake adzatipatsa osankhidwa ndi kulemera, chiwerengero cha mau, kudzipatula Zochita zalembedwa mu tebulo amene akufotokoza kuika zofunika zokambirana triceps.

Dziwani: French benchi atolankhani ndi zoopsa kwambiri. Point katundu pa mfundo chigongono Mzimuyo kuchepetsa kulemera kwa 50-60% ya maphunziro pazipita. Elbows ayenera atathana kutsegula linaperekedwa kwa triceps, osati pa minofu ena. The wothamanga lagona pa benchi. Optimally, ngati mtengo unali imakhala kuseri mutu wake Kupeleka wothandizira. Nditagwira pa khosi sayenera lonse. . Mtunda pakati maburashi mu munthu wopambana makamaka unachitikira mu osiyanasiyana 20-30 masentimita anachenjezera ambiri zimaŵetedwa ku French benchi dzanja azidwala choipa. Kuwonjezera ikukoka minofu dzanja Margolis Wheel adzakhala aluso ntchito Ezekieli-ndodo kuposa ochiritsira ndodo khosi. katundu ndi anagawira kwayekha pa ulusi onse atatu matabwa triceps minofu.

French benchi wakhala akusonyeza kuti wothamanga akukhala pa benchi ndi kumbuyo choimirira. Mapazi mwamphamvu mpumulo pansi, kumbuyo molunjika. Mu malo koyamba kwa muimba bala ndi pa mutu wanu. Ndiye wothamanga pang'onopang'ono Sachita bala kumbuyo mutu wanu. Mabasi gulu ili subjectively anatsimikiza ndi mfundo imene maganizo ndi palpable triceps. N'zotheka ukathyali ndi bandaging ndi elbows. French benchi atakhala imangolongeza minofu mmbuyo ndi abdominals.

Ikukoka minofu mkono pa masewero olimbitsa ikukoka triceps imatengedwa kwambiri kuposa ntchito tingachipeze powerenga French benching. Chifukwa chiyani? Mu French benchi akanikizire kulemera enieni pa elbows wake. Choncho, ngakhale pamene projectile kulemera 40-60 makilogalamu (malingana ndi chikhalidwe takuphazi thupi) kumachitika ululu.

Chitani Dzanja mpope ndi dzuwa osiyana. maphunziro Block akulola wothamanga ntchito kwayekha pa zomwe triceps ndi yolemera makilogalamu 100 kapena kuposa. Komanso othamanga okonzeka ntchito manja kutambasuka pamwamba triceps chipika ndi kulemera kwa makilogalamu 140-150. Pankhaniyi thupi si zokhazi. Ikufanana ndi kuphunzitsa minofu ya kumbuyo ndi abdominals.

forearm

Zogwirizana dzanja chitukuko wothamanga amaganiza kuti chitukuko cha minofu forearm (phewa-ray). Iwo kale kugwirizana ndi mphamvu ya maseŵero. minofu otukuka kupereka kugwira otetezeka zida masewera. Choncho, iwo kupereka chitetezo cha ntchito wothamanga Zochita zosiyanasiyana. Ngati mkono ndi "anafooka kugwirizana" mu chitukuko cha wothamanga, izo si munthu maphunziro pulogalamu kulemera manja adawopsezedwa. mkono wonse wakumanja amphamvu ndipo amafuna chitukuko cha magulu ena minofu. Mwachitsanzo, pa chitukuko cha minofu kumbuyo ndi zofunika zazikulu Zochita - adaponya pamalo otsetsereka a bala anatenga nsinga lonse ndi kukoka pamwamba pa wopingasa lonse nsinga kumbuyo mutu. Akulimbikitsidwa chitukuko zolimbitsa thupi pulogalamu minofu gulu alembedwera tebulo otsatirawa: ". The zovuta zokambirana kwa minofu ya mkono ndi"

Pamene adaponya ndodo kukongola chigamulocho nsinga udindo wa burashi ndi - m'dzanja lake. Njira iyi kusakonda. Ndi bwino kuti othamanga amene kale zotsatira mu chitukuko cha kukongola ndi triceps.

Kuyambira malo - ndi torso molunjika ndi mapazi anu phewa-m'lifupi padera. Manja ndi mpweya wopindidwa pa elbows lapansi. Ndodo chili pamwamba. Pa kutulutsa, ndi chipolopolo ku malo ake apachiyambi.

Kuweta Zochita za chitukuko cha phewa minofu-ray ndi "nyundo". Zachitika ku kuimirira ndi alternately kukweza dumbbells typesetting, atawakweza thupi kalekale. Pamene "nyundo" thupi ayenera sungagwedezeke.

manja ayenera kukhala yosalala, popanda jerks, iwo anachita mu chinsinsi mphamvu.

Burashi flexion-nsinga ndodo amayendetsa sitima iliyonse akonzedwa bwino. Udindo - atakhala pa benchi. M'manja mwa manja yopapatiza nsinga barbell anatengedwa - kanjedza akukumana inu. Maburashi zotheka unbend, ndiyeno apangidwe. Amagwira ntchito yekha dzanja. Choncho anaphunzitsa wagwirira anthu zolimba.

dzanja ikukoka kunyumba

Si chinsinsi kuti pamene pali cholinga chenicheni wokhala wothamanga angathe kuonjezera misa za manja awo. Kuchita izi, ndi mokwanira kusonyeza mkulu thupi kukonzekera, zokhudza wokhulupirira kulemera yake monga katundu. Apa, mfundo: chabe - si nthawi zonse chinthu choipa. A yojambula kwambiri kudzikundikira minofu misa ndi angapereke ntchito zophweka kwambiri. Ife funsolo, mmene kutulutsa manja ake pushups. Malinga ndi maphunziro thupi, mukhoza kusankha njira imodzi - ndi cholinga pansi, kanjedza, zibakera, zala, nthiti, manja, ku kumbuyo manja. Tebulo zotsatirazi muli njira kulimbitsa thupi pushups.

Good Zochita kwa minofu ya manja amaonedwa kukoka pa mowa (yopingasa kamodzi). Ngati ntchito yawo n'zothekanso kuphatikiza mtundu wa nsinga: mtsogolo, chammbuyo, chopapatiza, sing'anga lonse. Iwo ali osavomerezeka kupeta, lumikizanani ndi kugwedezeka ndi kuti tikwaniritse zotsatira pazipita. Pali wina "wothandiza" thupi. Anatsindika yaikulu triceps ndi (extensor minofu) kukoka pa zitsulo.

Komabe, kwa Mkhalidwe kumanga mmwamba minofu ya manja sayenera tisatengere chiwerengero cha Kankhani akuluakulu pa bala yopingasa ndi mipiringidzo kufanana aliyense akonzedwa. Ndi bwino chabe kufika nambala zotsatirazi kubwereza mu njira ntchito: waika 4 kubwereza 10. Komanso, chifukwa kuwonjezera unyinji wa manja pamene kukoka uko ophunzira ali inaimitsidwa pa thupi zina popanda kuwonjezera chiwerengero cha kubwereza mu Anatipatsa.

Pomaliza

Kuwonjezera manja a misa - njira kulenga. Yambani kuchita pa anayamba mapulani maphunziro ndi kuzungulira mlungu uliwonse, tiyenera adzapereka mokhazikika minofu patsogolo. Komabe, mnjira adzakhala ndi gawo dzuwa la zaka ziwiri kapena zitatu. M'tsogolo, zotsatira moyenera braked. Kodi chinthu chotsiriza chuma thupi akatha? Konse. Chifukwa - ndi Maphunziro Akakhalidwe Kazolengedwa anthu. thupi ankangosiyiratu kuti achire. Iye mezhtrenirovochnogo mokwanira.

Pofuna kukwaniritsa chitukuko patsogolo ndi maphunziro mkombero ayenera ziwonjezeke kwa wina kwa mlungu umodzi ndi theka. Zodabwitsa, zina zambiri kulimbitsa thupi limasonyeza Pankhaniyi zotsatira zabwino kulemera mphamvu. Mukatero kulowa m'nyengo yatsopano kukula mu zaka 2-3 manja. Ndiye - kachiwiri ndi kuwonjezeka mu gawo mezhtrenirovochnogo zina. Komabe, osavomerezeka kuonjezera maola oposa 72. Komabe, kulenga kusintha ntchito zosiyanasiyana maphunziro kwa zaka 9-12 zokambirana tima kutembenukira novice wothamanga kuchita ndi wothamanga patsogolo.