Ukuzivocavoca kwengalo okuyisisekelo: ungampompa kanjani izingalo ezinkulu ngempumelelo? * Isiphambano

Ukuzivocavoca ngezandla okuyisisekelo kungelinye lamathuluzi asebenza kahle ukuqeqesha izandla ezinkulu, eziqeqeshwe kahle. Ngemuva kwakho konke, njengoba wazi, izivivinyo ezizimele zilungile kuphela njengezengezo kokuyisisekelo. Ake sibone ukuthi sisazipompa kanjani izingalo ezinkulu, kufaka phakathi ekhaya, ukusebenzisa izivivinyo eziyisisekelo zemisipha yezingalo.

Yini edingekayo ukuze imisipha ikhule?

Okokuqala, udinga ukuqeqesha imisipha njalo, futhi okwesibili, mayibuye ilulame. Futhi uma kungenazinkinga ngokuqeqesha izingalo: sigijimisa ukuzivocavoca ngakunye, noma sikupompa ngosuku olwehlukile, ukululama imvamisa kuyinhlekelele, futhi ngokunembile ngoba sisebenzisa kabi imisipha yethu yengalo. Yini iphuzu? Ama-biceps nama-triceps, ngokwawo, angamaqembu amancane kakhulu emisipha, kepha anemisebenzi ebaluleke kakhulu ngokusiza isisindo esikhulu semisipha. Ngakho-ke, i-biceps iyiqembu le-traction muscle elisiza ngenkuthalo emuva ekunyakazeni okufanayo, i-triceps iyiqembu lemisipha elicindezelayo "elisiza" ama-deltas nesifuba. Ngakho-ke, ngokulayisha amaqembu amakhulu emisipha, ngasikhathi sinye uqeqesha izingalo zakho, ngakho-ke, ngaphandle kokusebenzisa izivivinyo ezikhethekile ze-biceps kanye ne-triceps, ungangeza imiqulu yemisipha eqinile kokugcina. Kepha kunezimo ezimbalwa:

kufanele usebenze ngezisindo eziqinile kakhulu;
kufanele uzizwe umuhle kakhulu umsebenzi "wemisipha ekhonjiwe" (amalati, isifuba noma ama-deltas);
isikhathi esithile sokuyeka ukudonsa "iphuzu" kwemisipha yengalo;
Kubalulekile ukuqeqesha imisipha yakho yemilenze - ukwenza ukubulawa kwabantu kanye nezikwele - yizivivinyo zomzimba eziphansi eziholela ekusebenzeni okuqine kakhulu kohlelo lwakho lwamahomoni futhi kuholele ekukhishweni kwemvelo kwe testosterone.

Ukulandela zonke izeluleko ezingenhla zokwakha izingalo ezinkulu kuzoholela ekwandeni kwenqwaba yemisipha, okungukuthi, yonke imisipha yakho izokwanda ngevolumu, kufaka phakathi imisipha esezingalweni zakho. Ngasikhathi sinye, bazoqina ngokwedlulele - nakanjani lokhu kuzokusiza, kepha okuningi kokungezansi. Ngakho-ke, sidale imisipha ethile yezingalo, kepha ngifuna okungaphezulu.

Izinto zethu sizihlukanise zaba amabhlogo amabili anemibandela yokuzivocavoca kwengalo okuyisisekelo: 1 - lokhu kungukuzivocavoca kwe-triceps, 2 - lokhu, ngokulandelana, ukuvivinya ama-biceps. Ake siqale ngeyokuqala.

Ukuqeqeshwa Kwama-Triceps Akhethekile

Kusukela kulo mzuzu lapho siqala khona ukwenza izivivinyo ezikhethekile zemisipha yezingalo, ngenkathi sikhumbula ukuthi u-2/3 wevolumu yezingalo ubeka ama-triceps nengxenye eyodwa kuphela kwezintathu - ama-biceps. Ngakho-ke, imisipha ye-triceps yehlombe iba yinto eza kuqala kithi. Ngaphandle kokuthi i-triceps inamakhanda amathathu, inethoni eyodwa, ngokulandelana, lapho sivula ingalo ehlangothini lendololwane, zonke izinkontileka zemisipha, hhayi inqwaba ehlukile. Kodwa-ke, ngokuya ngesikhundla se-humerus esihlobene nebhande lesitho esingenhla, ukubandakanyeka kwemisipha ekuhambeni kungashintshwa.

Inhloso yethu ama-triceps amakhulu, ngakho-ke, umsebenzi wethu ukufaka, okokuqala, "inhloko enkulu kunazo zonke ze-triceps." Lona maphakathi; ukuphela kwawo okunamandla kunamathiselwe ku-scapula. Ukuvula ikhanda eliphakathi "ngokugcwele", kufanele siphakamise isandla sethu ngaphezu kwekhanda lethu, bese siyigoba endololwaneni, silethe ingalo engemuva kwekhanda, kulandele ukwandiswa kwengalo. Inketho yesibili ukuqondisa ingalo ehlangothini lendololwana ngenkathi ushintsha ngasikhathi sinye isikhundla sehlombe elihlobene nomzimba. Ukuzivocavoca okuyisisekelo kokuqeqesha izingalo futhi, ngokufanele, ama-triceps anikezwa ngezansi.

Umshini waseFrance

Umshini wokunyathelisa ibhentshi waseFrance ungenye yezindlela zokuzivocavoca ezisebenza ngempumelelo kakhulu. Lapha ngokuningiliziwe mayelana nenqubo yokwenza umshini weFrance.

Ukucwilisa ngokugcizelela ama-triceps

Isikhundla sokuqala silenga kumigoqo engalingani, umzimba uqondile, uqondiswe ezingalweni eziqondisiwe eziqondane nobuso bomhlaba.
Ngokuma komzimba okungaguquki, noma ngokuthambekela kancane komzimba phambili, goba izingalo ezinhlangothini zendololwane ziye kwi-engela ka-90-100 degrees, ngaphandle kokusabalalisa izindololwane ezinhlangothini - lokhu kuzosusa ingxenye yomthwalo emisipheni yepectoral. Ama-push-up ajulile kule nketho adangele kakhulu ngenxa yengozi eyengeziwe yokulimala ekuhlanganyeleni kwehlombe.
Lula izingalo zakho ngaphansi kolawulo, uzama ukudala ingcindezi enkulu ngezintende zezandla zakho kumigoqo engalingani.

Ama-Triceps Bench Dips

Sihlala onqenqemeni lwebhentshi, sibambe onqenqemeni ngezandla zethu. Ukubamba kuhlukaniswe ububanzi behlombe, kungaba kuncanyana, lapha udinga ukuthola indawo enethezekile yokuhlangana kwesihlakala.
Siletha izinqa phambili, sidlulisele isisindo somzimba ezandleni zethu. Ngasikhathi sinye, imilenze iqondiswa emajoyintini amadolo futhi yalethwa phambili. Izithende ziphansi, noma ungasebenzisa ibhentshi lesibili njengokwesekwa (isimo esikhulu: ukuphakama okufanayo nokusekelwa ngaphansi kwezingalo).
Sigoqa izingalo zethu ngokushelela ezingalweni zendololwane, zama ukungasabalalisi izindololwane zethu ezinhlangothini. Izinqe nomhlane kwehliselwa phansi, kufana nebhentshi. Izindololwane zigobekile zaya engxenyeni yama-degree angama-90, silungisa isikhundla ngesikhundla eseluliwe se-triceps muscle yehlombe.
Okulandelayo, sigoqa izindololwane, sizama ukugxila emizweni ye-triceps. Silungisa ukungezwani emisipha ekhonjiwe. Ukwenza inkinga yalokhu kuvivinya umzimba, izinsimbi zingasetshenziswa, kulokhu, kufanele zitholakale okhalweni, eduze kwesikhumba ngangokunokwenzeka.

Ukuzivocavoca kwe-Biceps

Ngokuqondene ne-biceps, ye-hypertrophy yayo ephezulu, kungakuhle ukuthi usebenzise enye i-flexion yezingalo kusuka ezikhundleni ezimbili eziyinhloko: lapho ihlombe lihambisana nomzimba nalapho ihlombe lihlehliswa ngemuva komzimba. Ake ngichaze ukuthi kungani lokhu kunjalo: amanye ama-curls anikeza ukucaca kwengqondo okucacile phezu kwemisipha esetshenziswayo futhi akuvumela ukuthi ugxile ku-100% ekusebenzeni kwama-biceps ezinhlangothini zombili. Ukushintsha isikhundla sehlombe elihlobene nomzimba kunikeza ukuguquguquka kokugcizelelwa kusuka ekhanda elifushane lama-biceps (amahlombe acindezelwe emzimbeni) aye kwelide (ihlombe libuyiselwe emuva) Kubalulekile ukuqonda ukuthi ngokwahlukahluka ngakunye zonke izinkontileka zemisipha, zizonke, kuphela izinga lokubandakanyeka kwezinqwaba zemisipha ekuguqukeni kokunyakaza.

Ukuma kwama-dumbbell curls

Isikhundla sokuqala simile, inketho engcono kakhulu, ucindezela umhlane wakho nezindololwane ekusekelweni okungaguquki, ngaphandle kokunyakazisa umzimba. Izingalo zangaphambili ziphakanyisiwe, ezandleni zama-dumbbells. Ingalo ihambisana nesihlakala.
Ingalo igobeke esihlangothini sendololwane iye kubanga lama-degree ayi-100, okungukuthi, hhayi ngokuphelele (ngokufanelekile, kufanele ugobise ingalo uze uzwe ukungezwani okuphezulu kuma-biceps). Uma uletha i-dumbbell esihlangwini sehlombe, ngaleyo ndlela ususa omunye umthwalo emsipheni osebenzayo bese ulahlekelwa ukusebenza kahle kokunyakaza.

Imodi ephumelela kunazo zonke yokwenza ukuzivocavoca: ngaphansi kokulawulwa bese uqondisa kancane ingalo yokusebenza endololwaneni, uvimbele ukuphumula okuphelele kwama-biceps, wenze inombolo ecacisiwe yokuphindaphinda ngomlenze osebenzayo, bese ushintshela ekusebenzeni isandla sesibili.

Ngihlale enye i-dumbbell curls ngama-degree angama-45

I-IP eyiyo - ihleli ebhentshini, emuva nge-engela yama-degree angama-45. Izandla ezinezindunduma zilenga ngokukhululekile ezinhlangothini zomzimba. Ukuma kwezandla kuyefana nokuchazwe endimeni 1 ngenhla. Ingqikithi yokuzivocavoca ukugoba ingalo ehlangothini lendololwana, ngaphandle kokunyakaza okwengeziwe kwehlombe. Inqubo yokunyakaza uqobo iyafana naleyo echazwe ngenhla.

Ukuxhuma kanyekanye kwezingalo nge-barbell

I-I.P. kufana nalokhu okuchazwe esigatshaneni 1. Ibha ilungiswe ezandleni ezehlisiwe, ezingeni lezinqulu, ukubamba kuhlukaniswe ububanzi behlombe. Ibha ingasetshenziswa yomabili egobile ne-Olimpiki, i-EZ, impela, iyathandeka, ngoba ikuvumela ukuthi usebenze ngokunethezeka futhi, ngokufanele, ugxile kangcono emsebenzini wezicubu eziqondiwe.
Sigoba izingalo zethu emalungeni endololwana angaphansi kokulawulwa kufinyelele engxenyeni engaba yizi-degree ezingama-100, sizilungise endaweni yokungezwani okuphezulu kwama-biceps, ngaphansi kolawulo sibuyisela umgoqo endaweni yawo yoqobo.

Ungakuhlanganisa kanjani ukuqeqeshwa kwengalo nokuqeqesha wonke amaqembu emisipha

Ukukhula okusebenzayo kwemisipha yengalo, kunezimo ezi-4 ezibalulekile (ngokusho kuka-VN Seluyanov - umthombo "Izisekelo Zokuqeqeshwa Kwamandla" (funda ekhasini 126)):

ichibi lama-amino acid wamahhala;
i-creatine yamahhala;
ama-hormone ama-anabolic;
ama-hydrogen ions.

Izimo ezimbili zokuqala zincike ekudleni kwakho, kepha eyokugcina incike kuphela ekuqeqeshweni kwakho. Imisipha i-acidified ngesikhathi sokusebenza ngemodi yokuphindaphinda okungu-12-15, okungukuthi, lapho usebenza ngezisindo, i-65-70% yobukhulu bakho. Ukuzwa okuvuthayo emisipheni kukhuluma nge-acidification enhle.

Ama-hormone we-Anabolic akhishwa ekuphenduleni ukuqeqeshwa kwamaqembu amakhulu emisipha, iningi lawo likhishwa ngesikhathi sokuqeqeshwa komlenze. Ngakho-ke, kunengqondo ukuqeqesha ama-biceps nama-triceps ngosuku lwemilenze, ngemuva kokugcina. Noma bopha ukuqeqeshwa kwe-biceps osukwini lapho usebenza khona ngemuva, bese wenza ama-triceps ngemuva kwesifuba. Enguqulweni yokugcina, akufanele wenze izivivinyo ezingaphezu kwezingu-2 ngamasethi ama-3 ngakunye. Ngokuhlukile kokuhlanganisa izingalo nemilenze, kuhle ukwenza izivivinyo ze-2-3 zama-triceps kumasethi ama-3 no-1-2 wokuzivocavoca ama-biceps kumasethi ama-3-4 ngalinye.

Ekuphetheni, ividiyo ewusizo mayelana nokusikhipha ukufudumeza / ukupholisa phansi ukuze kutholakale ama-biceps nama-triceps asebenzayo: