Maphunziro mkono kunyumba

Mkono - yaing'ono minofu gulu, sukuluyo ambiri achilendo. Izi ndi zolakwika, chifukwa olemera forearm, amapangitsa thupi zogwirizana kwambiri, komanso kumawonjezera n'zotheka mpikisano mu zina Zochita minofu gulu. Today ife adzamvetsa, kodi maphunziro zolimbitsa thupi ndi mkono, ndi chifukwa zonsezi ndi zofunika.

N'chifukwa chiyani kuphunzitsa mkono?

gawo la mikango mwa akatswiri silingawafike mkono kulimbitsa thupi zochita zanu makalasi. Kawirikawiri ndi lolunjika pa yotakata mapewa, yotakata pachifuwa, quads yaikulu, ndithudi, kukongola. Komabe, bodybuilders odziwa mukudziwa kuti thupi sadzayang'ana zogwirizana ndi masewera olimbitsa palibe minofu yaing'ono. Kuwonjezera mkono minofu ndi ng'ombe kakang'ono, kukongola femoris ndi deltoids kumbuyo. muphunzitsidwe wa mkono ndi zina minofu yaing'ono kuti thupi amalola osati kwambiri ogwirizana, komanso wamphamvu kwambiri.

The mkono ndi udindo magulu onse dzanja ndi kuti zokwanira. Choncho, ngati si bwino akupangidwa pafupifupi zolimbitsa aliyense, zimafunika burdening manja adzakhala sizithandiza. chifukwa ndi losavuta - ndi mkono adzakhala mofulumira wotopa kuposa chandamale minofu kuti. Mu mbali iyi ya mkono pali mbali ina - akufotokozera pamene kuchita masewera olimbitsa thupi aliyense zolemera. Ndichifukwa chake ambiri kunyalanyaza gulu minofu, mu chiyembekezo kuti adzalandira kukondoweza kwa kuphunzira minofu ena. Ichi ndi choonadi, koma zambiri mkono ndi njira zimenezi sadzatero. Choncho n'kofunika kuonetsetsa nthawi zosiyana kwa iye. Kulimbitsa thupi mkono wonse wakumanja ayenera cholinga ndi chisamaliro chimodzimodzi, komanso elaboration a dongosolo la magulu akuluakulu minofu. Only pamene okwanira makalasi mwamphamvu ndi ntchito osiyanasiyana kumathandiza kupeza ngodya zabwino anapangidwira kukula mkono.

Insight mu thunthu la

N'zosadabwitsa, monga yaing'ono minofu gulu zikuphatikizapo minofu ambiri ang'ono ndi ntchito zosiyanasiyana. The mkono tichipeza:

1. Brachialis (phewa minofu) ndi brachioradialis (brachioradialis minofu). Iwo ali ndi udindo chigongono flexion ziziyenda udindo wa mkono pa kupinda.
2. Pronator teres minofu. minofu Izi kuthandiza mkono pa chigongono flexion ndi kasinthasintha.
3. Palmaris longus, flexor carpi radialis minofu ndi flexor carpi ulnaris. Udindo clenching manja ake.
4. Extensor carpi ulnaris ndi extensor carpi radialis brevis minofu. Unclenched kanjedza.

Choncho, maphunziro minofu mkono muyenera kukhala elaboration minofu onsewa. Tsopano ndi nthawi tikambirane zolimbitsa yeniyeni.

kupinda polumikizira

Ntchitoyi tingachite ndi barbell ndi, dumbbells kapena njerwa. dumbbells ntchito mu nkhani iyi kwagona kuti iwo mosavuta kunyumba workouts otsatira. Komanso, zolemera izo kovuta kwa iwo amene dzanja kasinthasintha chifukwa iliyonse n'kosavomerezeka, ndi ntchito zimayambitsa mwachindunji khosi nkhawa.

Tiyeni tiyambepo. Choyamba muyenera chigoba n'zosiyana nsinga (kanjedza akukumana thupi). Manja adzaikidwe m'mapewa-m'lifupi padera. Tsopano muyenera kuika mkono pa benchi kapena pa ntchafu yako kuti burashi liliri momasuka. Kwa womberani lifunika lokhazikika.

kuyenda ndi losavuta: kuchepetsa burashi pansi, sankhani iwo mmbuyo, pamene tikuyesa kuthandiza kutalika pazipita ndi zabwino minofu chidule. Monga mmene taonera, matalikidwe kuyenda ndi yaing'ono. Komabe, ngati inu kukoka kapena kugwedezeka katundu, n'zotheka kuvulaza manja anu. Choncho muyenera kuchita masewera olimbitsa thupi ndi kupewa lolamulidwa ngati kuli kotheka.

Yankho "M'mbuyo"

Ngati kuphunzira mkono pa benchi kapena ntchafu kumabweretsa kusapeza, mungayesere kuchita dzanja flexion ataima ndi chipolopolo kumbuyo. Pankhaniyi, ndi yabwino ntchito ndi barbell a. Popeza manja udzakhala utatha kuti flexion n'zosiyana nsinga, manja anu ndi kum'kulitsa pa chigongono, motero bwino nsinga lidzaonekera mzere wolunjika.

Kuti zikhudze minofu anali mapulani ziyenera unkagunda thupi. Ntchito imagwiridwa yekha mphonje. Chipolopolo ayenera kulera kwa pazipita minofu chidule. Pa ntchito yonseyi mu kusintha iyi, mukhoza kuthana ndi ululu nthawi zina ayende wothamanga pamene akuchita flexions chakale tafotokozazi.

Kupinda woimbayo chigamulocho nsinga

Njira iyi anachita momwemo monga woyamba, kokha nthawi ili m'manja akukumana downwards (molunjika nsinga). Choncho adamulowetsa mbali yina ya mkono wa. Kutenga dumbbell kapena barbell wagawo amangomvera, kanjedza pansi, m'pofunika kulola katundu kutambasula minofu bwino, kenako m'mwamba kayendedwe ndi cholinga chidule pazipita. Mu uthunthu wa zoyenda zofunika kulamulira katundu ndi kupewa ikulendewera iliyonse.

Kuti womberani aluso, mungayesere kuti am'manga katundu pamwamba pa masekondi angapo. Mungathe kuchepetsa kulemera kwa projectile, kotero kuti kunali kotheka.

nyundo flexion

Mwachibadwa, Margolis Wheel ntchito zikwaniritsidwe kukongola, koma muja kuwonjezera kwambiri kwa pulogalamu ya mkono kulimbitsa thupi. Hammer kupinda chifukwa cha dongosolo enieni burashi ndi zina kuposa zikugwirizana ndi kukongola brachialis ndi brachioradialis. Choncho, iwo amakulolani mukhale ndi pamwamba pa kukongola ndi mkono kuwonjezeka.

Kuyambira malo: ataima, manja ndi dumbbells mumbali wanu, makhwatha akukumana thupi. Osati supiniruya mkono kukhotetsa dzanja, kukweza katundu umodzi. Atakhala pa dumbbell masekondi angapo pamwamba, iwo akhoza pang'onopang'ono adatchithisira. gululi akufanana ntchito ndi nyundo, zolimbitsa thupi kuti ndi nalo dzina lake. Chitani zikhoza kuchitika ataimirira anakhala pa benchi kapena mpando.

Cross nyundo flexion

Njira iyi kuonedwa ndi othamanga ambiri, ndi zothandiza kwambiri kusiyana ndi amene m'mbuyomu. kusiyana umenewu chagona kokha chakuti manja ndi ndichotse osati mbali ndi kutsogolo. Ndiko kuti, projectile ikuyenda kufanana kwa torso kwa phewa zosiyana. Ngati ntchito yapita angathe kuchitidwa mu manja awiri pa nthawi yomweyo, zachitika potsatira wina.

Phunzitsani mkono wonse wakumanja panyumba, chimake zofunika, nthawi zonse amakhala zolimbitsa tafotokozazi. Tsopano tione zina zimene mungachite kutchula maphunziro.

Potelani nsinga molunjika

A njira zabwino ndi nyundo flexion kupinda ndodo molunjika nsinga. Kuchita masewera olimbitsa thupi ndi dumbbells wovuta, kotero zambiri m'gulu mapulani anu maphunziro amene ali ndi ndodo. Machitachita olimbitsa thupi ndiwo losavuta zochotsa barbell kukongola, koma ndi kugwira mwachindunji (manja chafufumimba). Manja tizigwiritse pa m'khosi m'mapewa m'lifupi padera. N'zachidziwikire kuti izi ndi zofunika kutsatira njira yolondola ndi kupewa kayendedwe mwadzidzidzi. zolemera kwambiri lolemera sikuthandiza kuthamangitsa.

Kuti asonyeze ndi mkono anali lakutali kwambiri, Ndi bwino kuchita masewera olimbitsa thupi ili pa benchi ndi Scott. Pankhaniyi, gululi adzakhala omasuka kwambiri, ndi minofu kutenga katundu pazipita. Mugawane katundu molondola. kuchisenza atamva barbell molunjika nsinga chabe sizigwira ntchito.

kupinda Zottmana

A zolimbitsa wabwino kwa anthu amene mokwanira zambiri dzanja dumbbell. Timatha inu osati ntchito brahiaradialis, komanso kulimbikitsa nsinga, ndi bwino yogwirizana ubongo. Kuyambira malo ndi chimodzimodzi pa nkhani ya mapini nyundo: lathyathyathya kuima ndi dumbbells, manja akukumana thupi. Ndiye inu muyenera kukhota dzanja lanu chotero kuti kanjedza akukumana patsogolo, ndi kutulutsa, kupanga potelani wosavuta kukongola. Pamwamba pa zonse zosangalatsa akuyamba. Patapita nthawi pang'ono Imani, muyenera atumiza burashi, kanjedza pansi, ndipo mu malo pang'onopang'ono kuchepetsa dumbbells. Choncho, mu gawo loyamba la kayendedwe ukugwira ntchito pa kukongola, ndipo chachiwiri - minofu brachioradialis.

maphunziro nsinga

Phunzitsani mkono wonse wakumanja amathandiza osati pokuza minofu awo misa, komanso kulimbikitsa nsinga za. Chophweka njira kukwaniritsa zimenezi - pambuyo lililonse njira dzanja mapini, kukhala pa nsonga ya pazipita minofu chidule kwa mphindi 5, kwambiri kufinya pa khosi uyu wa projectile lapansi.

Maphunziro mkono mphamvu nsinga mulinso ntchito ndi zochulukitsira. Pokambirana nawo, ndi bwino kuganizira mfundo izi:

1. M'pamenenso ntchito makina, wamkulu zotsatira yokwaniritsira.
2. Patsogolo ntchito zochulukitsira zovuta, muyenera konzekera ndi wofatsa.
3. Kuchira pakati workouts ayenera kutenga masiku 3 mpaka 5.

Kuphunzitsa manja ndi mkono wonse wakumanja ntchito Expander motere. Choyamba muyenera compress ndi expander kangapo wofanana 2/3 la pazipita wanu. Kenako yopuma 3 mphindi, Bwerezani kukambiranako atasinthana maudindowo. Ntchito yachiwiri ndi zofanana kwa woyamba, ndi nokha kuti m'malo ulesi muyenera kukhala chipolopolo boma wothinikizidwa. Chabwino, mu kuchita lachitatu, inu muyenera kuti compress ndi gripper ndi kuligwira pansi mpaka zala zanu lotseguka. Wokhulupirira mungachite pa njira 3-7, modalira mphamvu yanu ndi chinthu chimodzimodzi wa expander lapansi.