Training honokono musha

Honokono - duku tsandanyama boka, izvo kurovedza zhinji kuregeredzwa. Izvi zvakaipa, nekuti dzakabudirira honokono, kwete chete kunoita muviri zvikuru zvinopindirana, asi kunowedzerawo mukana mumwe mukwikwidzi mune dzimwe muviri tsandanyama boka. Nhasi isu vachanzwisisa, kubva chii kurovedza muviri ndiko honokono, uye nei izvi zvose zvakakodzera.

Sei vadzidzise honokono?

mugove vatambi The weshumba haibatanidzi honokono Workout purogiramu yako nemakirasi. Kazhinji kunge pfungwa yakafara pamapfudzi, yakafara muchipfuva, hombe quads uye, chokwadi, zviri biceps. Zvisinei, ruzivo muviri vanoziva kuti muviri haazooni hwakanaka pasina muviri diki tsandanyama. Kunze honokono Tsandanyama dziri duku mhuru, biceps femoris uye neshure deltoids. Kurovedza zvakakodzera pamusoro honokono nezvimwe zviduku tsandanyama kuti muviri kunoita kwete zvimwe inowirirana chete, asiwo zvikuru simba.

The honokono ndiye kufamba zvose mumaoko uye kuti zvakakwana. Naizvozvo, kana iri kwete zvakanaka yakatanga, chero muviri, izvo zvinotora kuremedza maoko achava isashande. Chikonzero chacho chiri pachena - the honokono achava nokukurumidza vakaneta kupfuura chipfuro tsandanyama. In ichi chinowanikwa honokono pane rumwe - inokudziridza kana kuita chero muviri pamwe masimbi. Ndokusaka vakawanda hanya ichi boka tsandanyama, mune tariro kuti achagamuchira kurudziro kubva mukudzidza dzimwe tsandanyama. Ichi ndicho chokwadi, asi zvakawanda honokono pamwe kudaro nzira haazovanzwiri. naizvozvo zvakafanira kuti govera imwe yoga nguva naye. Workout emberi zvinofanira akagadzirirwa pamwe chete hanya, uyewo elaboration kuronga mikuru mapoka tsandanyama. Chete kana zvakakwana kuchinyanya makirasi uye kushandisa siyana pamakona zvinogona akameresa honokono.

Kunzwisisa anatomi

Zvinoshamisa, duku tsandanyama boka yakadaro inosanganisira zvakawanda duku tsandanyama nedzimwe mabasa. The honokono ine:

1. Brachialis (fudzi tsandanyama) uye brachioradialis (brachioradialis tsandanyama). Ivo ndivo kugokora flexion uye kudzikamisa nzvimbo ruoko panguva vachikotama.
2. Pronator teres tsandanyama. tsandanyama ichi inotsigira honokono panguva kugokora flexion uye kutenderera.
3. Palmaris longus, flexor carpi radialis tsandanyama uye flexor carpi ulnaris. Basa clenching maoko ake.
4. Extensor carpi ulnaris uye extensor carpi radialis brevis tsandanyama. Unclenched emichindwe.

Saka, kudzidzisa ari honokono tsandanyama zvinofanira kusanganisira elaboration pakati tsandanyama idzi zvose. Zvino yava nguva yokuti funga yakananga maekisesaizi.

vaikunga chiningoningo

Chiitwa ichi chinogona kuitwa pamwe barbell, dumbbells kana kunyange misa. dumbbells mukana uyu nyaya iri pakuti vari nyore kumba vanga vaneta vateveri. Uyezve, pamwe zviyero zvichaita kuti zvive nyore kuti vane chiningoningo majana chipi chikonzero ndechokuti zvisingagamuchirwi, uye kushandiswa yakananga zvinokonzera mutsipa kusanzwa.

Rega kutanga. First unofanira kutora goko neizvi kubata (muchanza akatarisa muviri). Hands igadzikwe pamusoro pamafudzi-upamhi kunze. Zvino unofanira kuisa honokono pamusoro pabhenji kana uri hudyu kuti bhurasho ichimuremera pachena. Mumazana chiitwa rinofanira wakaiswa.

Sangano iri nyore: kudzikisa bhurasho pasi, kumatora shure, apo vachiedza kusvika kunonyanyisa pakakwirira uye yakanaka tsandanyama marwadzo. Sezvinogona kuoneka, asi amplitude reMovement iwayo diki. Zvisinei, kana iwe kudhonza kana achazunungusa mutoro, zvinokwanisika kuti kukuvadza maoko enyu. Saka unofanira kuita maekisesaizi nokungwarira uye kudzora napo.

Option "Behind"

Kana kudzidza honokono pamusoro pabhenji kana nezvidya zvinounza kusagadzikana, unogona kuedza kuita chiningoningo flexion akamira pamwe deko shure. Muchiitiko chino, zviri nyore kushanda pamwe barbell. Sezvo maoko achava shure kuti flexion neizvi kubata, maoko enyu yokuwedzera pane kugokora, nokudaro zvinobudirira kubata vachatarira sezvinoita yakarurama mutsetse.

To kunanga tsandanyama rwakanga rwakakura, inofanira waitsimbirira muviri. Basa rinoitwa chete masa. Shell vanofanira kumutsa kuti Tsandanyama marwadzo. Panguva pachiitwa kushanduka ichi, unogona vasiye marwadzo ayo dzimwe nguva pamwe mutambi kana kuita dzenhoroondo flexions inorondedzerwa pamusoro.

Vakafugama pamaoko harungashandurwi kutaba

Chiitwa ichi rinoitwa saizvozvo sezvo yokutanga, chete nguva ino nezvanza dzakatarisa downwards (ngaatarire rokuona). Saka kusashanda ari mhiri honokono. Achienda dumbbell kana barbell Unit rinopindura, michindwe pasi, zvakakodzera kubvumira mutoro kutambanudza tsandanyama zvakanaka, ichiteverwa zvichikwira kufamba nechinangwa kunonyanyisa marwadzo. Mumazana kuwanda inofamba zvakakodzera kudzora mutoro uye kudzivisa chero swinging.

Kuti muviri hubudirire, unogona kuedza vatore nhumbi pamusoro kuti masekonzi mashoma. Unogona kunyange kuderedza uremu projectile kuitira kuti zvaigoneka,.

sando flexion

Kazhinji, pachiitwa ichi chinoshandiswa zvinyatsobuda biceps, asiwo anoshumira chakanakisisa kuwedzera purogiramu honokono Workout. Hammer vakafugama nokuda chaiyo urongwa mumakwenzi, vamwe pane kubatana kuti biceps brachialis uye brachioradialis. Saka, vanobvumira kuti nenzira isingaoneki achitovabatsira kunatsiridza uye pamusoro biceps uye honokono kuwedzera.

Kutanga chinzvimbo: amire, maoko dumbbells panguva panhivi dzenyu, michindwe akatarisa muviri. Kwete honokono supiniruya zvakabaya ruoko, nokusimudza mutoro takabatana. Vachiverengera dumbbell kwenguva masekondi mashoma pamusoro, vanogona kuva nezvishoma kutura. Sangano afanane basa pamwe nenyundo, nokuti muviri, uye akawana zita rayo. Maekisesaizi anogona kuitwa vaviri vakamira uye akagara pabhenji kana chair.

Cross sando flexion

Chiitwa ichi runoonekwa vatambi vakawanda, izvozvo inobudirira kupfuura yapfuura mumwe. musiyano Its nhema chete pakuti maoko vakatsunga kwete parutivi uye mberi. Kureva projectile zvinofamba akaererana mutumbi kurutivi rwakatarisana rorudyi. Kana yapfuura muviri kunogona kuitwa nemaoko maviri panguva imwe chete, zvaitwa kungotaurwa nomumwe.

Dzidzisai emberi pamba, mune inokosha musimboti, nguva dzose kunosanganisira kurovedza inorondedzerwa pamusoro. Zvino funga zvimwe dzakananga kudzidzisa mikana.

Curl yakarurama kutaba

A akanaka nzira iri nenyundo flexion vaikunga danda twasu rokuona. Kuita muviri uyu dumbbells kusagadzikana, saka kakawanda re kurovedzwa kwenyu nepurani vaya vane tsvimbo. Kuekisesaiza ndiko nyore vachisimudza barbell biceps, asi zvakananga kubata (maoko vanosangana pasi). Maoko vanofanira kuchengeta pamutsipa pamusoro pamafudzi upamhi voga. In pachiitwa ichi zvakakosha kutevera zvakarurama unyanzvi uye kudzivisa kungoerekana kufamba. Kumuremera Zviidzo hazvina kukodzera kudzingirira.

Kuti kushandisa honokono chainyanya yoga, Zvinokurudzirwa kuti tiite pachiitwa ichi pabhenji kubudikidza Scott. Panyaya iyi, sangano zvichava zvikuru vakasununguka, uye tsandanyama vawane kunonyanyisa mutoro. Ko uendese mutoro nomazvo. Kukuremera kusimudza barbell yakarurama kubata nyore hazvishandi.

vakafugama Zottmana

A zvakanaka muviri kune vaya nani kudzidzisa ruoko dumbbell. Kunoitawo iwe kwete kushanda brahiaradialis asiwo kusimbisa kubata, uye kuvandudza Neural kubatana. Kutanga chinzvimbo kwakafanana panyaya nyundo curls: sandara mumire dumbbells, maoko akatarisa muviri. Zvino unofanira kutendeuka chiningoningo rako kuitira kuti pomuchindwe rakatarira mberi, uye exhale, kugadzira nyore curl they nokuda biceps. At pamusoro ose mafaro inotanga. Pashure pfupi kumbomira, unofanira dhipuroya munhu mumakwenzi, michindwe pasi, uye munzvimbo ino zvishoma nezvishoma kudzikisa dumbbells. Saka danho rokutanga kufamba anoshanda ari biceps, uye wechipiri - brachioradialis tsandanyama.

nokudzidziswa kutaba

Dzidzisai emberi anobatsira kwete chete kuwedzera zvavo kwetsandanyama, asiwo kusimbisa rokuona. Nyore nzira kuzadzisa ichi - pashure neimwe nzira chiningoningo curls, gara kutoda kunonyanyisa tsandanyama marwadzo kwemaminitsi 5, zvinorwadza Kudzvinya panguva mutsipa ichi projectile.

Training honokono simba rokudzora kunosanganisirawo kushanda expanders. In kushanda navo, zvinokosha kufunga mazano aya:

1. The kuoma chiitwa muchina, chikuru mugumisiro yaanozadzisa.
2. Asati kushanda expanders zvakaoma, unofanira anodziya manyoro.
3. Recovery pakati vanga vaneta vanofanira 3 kusvika 5 mazuva.

Dzidzisai maoko uye emberi kushandisa Expander sezvinotevera. First unofanira dzvinya expander kangani zvakaenzana 2/3 pamusoro kunonyanyisa yenyu. Zvadaro, pashure ane 3 yemaminitsi rotonhorera, kudzokorora chiitwa. Chechipiri muviri akafanana kune wokutanga, pamwe chete kunze kuti pane vakazorora unofanira kuchengeta goko ari compressed mamiriro. Eya, rechitatu chiitwa, unongofanira vanofanira dzvinya gripper kuiita pasi kusvikira minwe yako musaita rakashama. Anoratidza unogona kuita 3-7 Nzira, zvichienderana nesimba renyu uye Rigidity yacho expander.