Jerk ea selemo: le lisenthimithara tse 5 ho isa bophahamong ba matsoho

Kenya 5cm matsohong a hau ka li-biceps tse matla tse matla le ho ikoetlisa ka beke e le 'ngoe!

Author: Bill Geiger

Re tšepa hore u itokiselitse ho hula matsoho a hau hanyane hobane lenaneo lena le matla haholo le le sebetsang ka ho fetesisa leo u le lekileng ke li-biceps le triceps tse matla haholo. U tla ba le ba bane - mme ha se typo! - Ho ikoetlisa ka letsoho bekeng e le 'ngoe,' me u tla sebelisa mekhoa e joalo ka koetliso ea thibelo ea phallo ea mali, likhahla tse boima tsa sekhahla le lihlopha tsa lihlopha.

Na ntho e joalo ea ho ikoetlisa ka matsoho e ne e ke ke ea ba boima ho feta tekano? Che. Le ha palo ea lithupelo ka beke e tla eketseha, palo ea mojaro mosebetsing o mong le o mong e tla fokotseha haholo. Hoa etsahala hore ho fapana le ho ikoetlisa habeli ho ikoetlisa, o na le ho ikoetlisa ka makhetlo a mane.

Ho kanna ha bonahala eka kakaretso ha e fetohe ho tloha tumellong ea lipehelo, empa ha ho joalo. Re lula re le matla boikoetlisong ba pele bakeng sa sehlopha sa mesifa se reretsoeng. Ka mokhoa oo ke o khothalelitseng, o tla etsa boikoetliso ba pele (bakeng sa li-biceps le triceps) makhetlo a mane ka beke ho fapana le a mabeli. Ka lebaka leo, o tla fumana menyetla e imenneng habeli ea ho nka boima ba 'mele bo sebetsang le ho lahlela patsi seboping sa kholo ea mesifa. Ntle le moo, ho eketsa makhetlo a ho ikoetlisa ho tla lebisa ho ts'ebetsong khafetsa ea mekhoa ea protheine ea mesifa.

Mona ke mohlala oa karohano e bonolo e kenyelletsang ho ikoetlisa ka matsoho a 4 le matsatsi a phomolo a 2 ka beke. Joalokaha u bona, matsatsi a mabeli a nehetsoe ka botlalo ho koetliso ea matsoho.

• Letsatsi la 1: Li-biceps le li-triceps.
  
  
• Letsatsi la 2: Maoto le abs.
  
  
• Letsatsi la 3: Sefuba, bokapele le bohareng, li-triceps le li-biceps.
  
  
• Letsatsi la 4: Boikhathollo.
  
  
• Letsatsi la 5: Triceps, biceps, abs.
  
  
• Letsatsi la 6: Morao, morao delts, biceps, triceps.
  
  
• Letsatsi la 7: Boikhathollo.

Libeke tsa 1-4: ho hatisoa ka mekhahlelo ea eccentric (negative) le reps e boima

Bakeng sa libeke tse 'ne tsa pele, ho ikoetliseng letsoho le le leng, o tsepamisa maikutlo holima boikoetliso bo sa tloaelehang kapa ba bobeli,' me ea bobeli ke ho pheta-pheta boima.

Lintho tse mpe

Ka tloaelo, baatlelete ba tsepamisa maikutlo molemong oa boikoetliso, nakong eo mosebetsi e leng ho etsa konteraka ea mesifa e habiloeng ha ba ntse ba phahamisa mojaro. Ka koetliso e mpe (eccentric), re shebana le ho lelefatsa mesifa nakong ea boima ba 'mele.

Liteko li bonts'itse hore nakong ea ts'ebetso ea boits'oaro, mesifa e ka hlahisa liperesente tse 20-60 ho feta matla a khutsufatso. Ho ikoetliseng hona, tšebeliso ea matla a hau e tla eketseha, hobane o tla qeta nako e eketsehileng o theola projectile: metsotsoana e 4-5 ho fapana le maemo a 1-2. Koetliso e mpe e hlasimolla leruo la mesifa haholo ho feta koetliso e tsepameng, haholo ka lebaka la keketseho e matla ea protheine le ho eketsa karabelo ea anabolic, hape le ka lebaka la keketseho ea litsupa tsa matla.

Ka lehlakoreng le leng la chelete ea tšepe ke tšenyo e eketsehileng ho likhoele tsa mesifa le bohloko bo latelang, empa sena se feta kapele. U tla etsa lintho tse mpe ka linako tse khutšoane ka nako e kholo ea ho phomola lipakeng tsa bona ho qoba mokhathala oa sistimi ea methapo, eseng ho koala mesifa le ho fokotsa kotsi ea bohloko bo boholo kamora koetliso.

Ha u ikoetlisa, u etsa feela lintho tse mpe holima seteishene sa ho qetela sa boikoetliso bo bong le bo bong.

Mohlala, hangata o qeta sete e nang le ho hloleha ha mesifa karolong e ntle ea seteishene sa ho qetela sa mochini o moqotetsane oa triceps. Ha u ikoetlisa, motsoalle oa hau o tla qala ho sutumetsa ka thata ka mor'a hore u atolose matsoho a hau ka botlalo.

Ha matsoho a hau a otlolohile ka botlalo, o qala ho "etsa se fosahetseng," o eketsa nako ea ho khutla ea bareng ho ea tlase ho fihlela metsotsoana e mehlano e felletseng. Mothapong ona, pheta-pheta makhetlo a 3-4, ho fihlela motsotsong oo ho seng matla a setseng ho theoha butle le tlasa taolo, theola projectile tlase. Haeba ho se molekane, khetha boikoetliso bo ka etsoang ka letsoho le le leng, 'me u bo sebelise ka letsoho le leng ho khutlisetsa projectile ntlheng e holimo.

Boikarabello bo boima

Kaofela ha rona re tseba sebaka se sa boneng - karolo eo ea mefuta e mengata ea ho sisinyeha eo o fokolang ho feta ho latela li-biomechanics. Boikarabello bo boima bo u thusa ho feta ntlheng ena hore o tsebe ho phahamisa ho feta le ho hola kapele. Mokhoa ona o sebelisoa hantle haholo moahong oa motlakase. Ho pheta-pheta ka mokhoa o itseng mochining oa khatiso oa benche, beha marapo a polokeho a 7-10 cm ka tlasa bareng ka matsoho a atolositsoeng ka botlalo. Kaha ha o na ho tlameha ho tšela setsi se shoeleng mme o tla sebetsa karolong ea motsamao moo o leng matla, o ka fanyeha lipanekuku tse ngata bareng ho feta tloaelo. Leka boima ba makhetlo a tšeletseng ka bophahamo bo felletseng.

Kamora ho atamela ha 3, theola li-jumpers tsa polokeho boemo bo le bong 'me u etse mekhoa e meng e 3; boima ba 'mele bo ka hloka ho fokotsoa hanyane. Ebe u tsamaisa li-jumpers tlase setopong se seng hape 'me u etse mekhoa e 3 ea hoqetela.

Libeke tsa 5-8: Tsepamisa maikutlo holima thupelo ea thibelo ea phallo ea mali le lihlopha tsa lihlopha

Karolo ea bobeli ea lenaneo e aha lenaneong le le leng la ho ikoetlisa ka matsoho a mane ka beke, empa ka ho eketsoa ha mekhoa e mecha e mecha ea koetliso e matla.

Koetliso ea thibelo ea phallo ea mali (CFC)

TOC, kapa koetliso ea thibelo ea phallo ea mali, ke mokhoa o mocha oa koetliso o thibelang ho phalla ha mali ka methapo, empa ha o ame ho phalla ha mali a arterial. Mali a tsoela pele ho phalla ho ea mesifa e lebisitsoeng, empa a ke ke a hlola a tsoa ho eona. Ka lebaka leo, litekanyetso tsa mesifa ea lihlahisoa tsa ho qetela tsa metabolic tse kang lactic acid le li-ion tsa hydrogen lia eketseha, tse susumetsang protheine synthesis le ho khothalletsa hypertrophy.

Hona joale, eo ka linako tse ling e bitsoang, e sebetsa hantle haholo ho ikoetliseng ka letsoho le maoto, ho e etsa khetho e ntle ho ba batlang ho eketsa lisenthimithara tse 5 ho li-biceps tsa bona.

Ho sebelisa TOC ka nepo, hula mosifa o hlasetsoeng haufi le lehetla (kaholimo ho li-biceps kapa li-triceps) kamoo ho ka khonehang u sebelisa li-bandage tse tloahelehileng. Tekanyo ea ho tiea ha bandage e lokela ho ba ho tloha ho 7 ho isa ho 10. Haeba u ikutloa u felloa ke matla kapa u sisinyeha, lokolla lebanta ho fihlela maikutlo ana a nyamela.

Mokhoa ona o sebetsa haholo ha o kopantsoe le litekanyo tse batlang li bobebe. Sebetsa ka boima bo lumellang li-reps tse 20-30 ho seteng sa pele, ebe o etsa lihlopha tse ling tse 2 tsa li-reps tse 15 ka 'ngoe. U se ke ua phomola metsotsoana e fetang 30 lipakeng tsa lisete ho tsoela pele ho pompa mali ka har'a mesifa ea hau, ho eketsa ho pompa le ho eketsa ho hlaka ha asiti ea lactic.

Lihlopha tsa lihlopha

Ka mashome a lilemo, li-powerlifters le baemeli ba lipapali tsa matla ba atlehile ho sebelisa mokhoa ona, e leng lebasetere la mekhoa le.

Ka lihlopha tsa lihlopha, mokhoa ona o arotsoe likarolo tse 'maloa. Ka mohlala, ho e-na le sete e tloaelehileng ea li-reps tse 12 ka tatellano, u etsa li-4 + 4 + 4 reps ka phomolo e khutšoane haholo lipakeng. Ha o sebetsa ka boima ba mesifa, leka ho phomola ho feta metsotsoana e 15. Ka ho phomola khafetsa ho feta ka mokhoa oa khale, o tla khona ho phahamisa boima, ho fumana li-anabolic tse eketsehileng le ho matlafatsa kholo ea mesifa.

Lihlopha tseo re li sebelisang mosebetsing ona li ipapisitse le lenaneo le entsoeng ke Josh Bryant, PhD, Matla a netefalitsoeng le Ngaka ea Boemo, Mokoetlisi oa Botho ea nang le boiphihlelo bo boholo. Bryant o li bitsa lihlopha tsa lihlopha tsa hypertrophy (GOKS).

Qala GOX ea hau ka boima ba 'mele bo sebetsang boo u ka bo phahamisang makhetlo a 8-10. Etsa makhetlo a mane, phomole metsotsoana e 4, 'me u etse makhetlo a mang a mane. Tsoela pele tatellanong ena metsotso e 15. Ha o se o sa khone ho pheta makhetlo a 4, ea ho 5. Ha o sa khone ho phahamisa projectile makhetlo a 4, eketsa nako ea phomolo ho fihlela metsotsoana e 3. Mme ha seo se sa thuse, qeta sehlopha se hlophisitsoeng. Ka lehlakoreng le leng, haeba kamora metsotso e 3 o ntse o na le matla, tsoelapele ka sete mme o etse tse ngata kamoo o ka khonang.

Lisebelisoa tsa rona tsa Arm Cluster li kenyelletsa liikoetliso tse peli bakeng sa li-biceps le triceps. Li qala ka boima bo eketsehang hanyane le ka makhetlo a fokolang.

U hloka eng bakeng sa koetliso?

• Molekane ea nang le boiphihlelo ea ka khothatsang
  
  
• Foreime ea matla
  
  
• Bandage ea Thupelo ea Thibelo ea Mali
  
  
• Tlaleho ea ho ikoetlisa ho rekota tsoelo-pele ea hau, e shebaneng le li-sets, boima ba 'mele le boikoetliso bakeng sa boikoetliso bo bong le bo bong
  
  
• Morero o atlehang oa lijo bakeng sa bongata

Lisebelisoa tsa ho iphuthumatsa ha li kenyellelitsoe lenaneong la thupelo le reriloeng; Etsa tse ngata kamoo u bonang li loketse, empa le ka mohla u se ke oa sutumetsa mofuthu oa hau ho hloleha. Bakeng sa lisebelisoa tsa mosebetsi, khetha boima bo u lumellang ho fihlela ho hloleha ha mesifa ka palo e reretsoeng ea ho pheta-pheta.

Kaha karohano ena e hlahisa matla a eketsehileng a kholo matsohong, ho kanna ha hlokahala hore ho fokotsoe palo ea mojaro oa koetliso bakeng sa lihlopha tse ling tsa mesifa, haholo bakeng sa maoto, mokokotlo, sefuba le mahetla, bonyane nako e khuts'oane.

Ho ikoetlisa ka matsoho a mabeli ho a mane ka beke ho sebelisa mekhoa ea koetliso e matla e behang mesifa tekong. Ho tse peli tse setseng, etsa e le 'ngoe e be bobebe,' me qetellong u sebelise tatellano e tloaelehileng ea li-sets le boitlhakiso.

Ho ikoetlisa ka letsoho: Selemo se hula ka 5cm

libeke tse 1-4

Nakong ea libeke tse 'ne tsa pele tsa karohano ea hau e ncha, u koetlisa matsoho a hau makhetlo a 4 ka beke, empa fokotsa moroalo oa hau oa thupelo.

Mantaha (mekhoa e mebe)

Laboraro (kamora ho ikoetlisa sefubeng le delt)

Labohlano (li-reps tse boima)

Moqebelo (kamora ho ikoetlisa ka morao le delt)

libeke tse 5-8

Karolong ea bobeli, o kenyelletsa mekhoa e meng e 'meli ea ho ikoetlisa ka matla ho ikoetlisetsa letsoho.

Mantaha (HONA JOALE)

Laboraro (kamora ho ikoetlisa sefubeng le delt)

Labohlano (lihlopha tsa lihlopha)

koetliso ea

Bala haholoanyane: