Ho'oma'auao lima i ka kaumaha. Pehea e pīpī ai i nā io o nā lima: Nā hana

Mai noho 'ana kamaliʻi, kela kanaka keia kanaka i manao no ka pono, e e ikaika. Young na kanaka, ua hoʻokomoʻia T-pālule, ma ke kau wela, pinepine ho'āʻo e EII ni i kou biceps ...

Ke theme like o keia 'atikala - hana lima ma luna o ka honua. Mākou e kamaʻilio e pili ana i ke aʻo kaʻina, e kālele ana e loli ai i ka hua i loko o ka papa kuhikuhiE lima nāʻiʻo: biceps, triceps a me forearm nāʻiʻo. I ka Ia manawa, ka hana ana, eʻoiaʻiʻo nō ia e lohe i nā pūʻulu o nāʻiʻo: ka hope, ke kaomi, wawae, poohiwi,'ā'ī. Ke kanaka kino - he surprisingly harmonious hanaia'na. He i oleʻimi ana ma kekahi wahi o ka nui Muscle pūʻulu wale e ole ae i ka ulu biceps (no ka mea hoike, ina ka hoʻi nāʻiʻo e lagging hope i loko o kā lākou ulu).

Nā huliāmahi o ke aʻo kaʻina

Pehea e kūkulu Muscle? Kēia pilikia, a ana Wehewehe i nā hāʻina i nā laekahi aʻo, 'aʻole eʻae i ka technocratic hoʻokokoke mai: kiʻi i loaʻa pākeu? Acoeueoao mea io - ino a me ka depletion o Muscle olona. Nui pae o ke ola. I ka ulu ana o nāʻiʻo i loko o ka lima hilinaʻi nui ma luna o lākou ao, o ka papa, ka nonlinear. Poe akamai i manaʻo i ka mea ulu ma ka lima nāʻiʻo 1cm pu ma ka mahuahua o ka huina o ke kaumaha o ka 'âlapa ka kino no 3 kg. Alaila, he mea pono e lako pono kumuʻiʻo kino a me ka aʻo 'ano pulakaumaka ma lima hiki ole mamua o 30% o ka nui hoounauna. A, o ka papa, ke aʻo ia ua hoʻokāʻoi 'ma ka pono i waeia haʻuki kino.

Hana 'Ōlelo - Muscle ole

Aʻoʻia ma luna o ke kaumaha o ka lima, e like me kekahi 'ē Muscle, paipai me ka pōʻaiapuni kalapona me ka i kā mākou e haawe. Ae hana i hoʻokokoke mai i ka lele (barbells, dumbbells, simulators, expanders) me ke kaumaha no ka hookiekieia'na mea i oi aku mamua o 8 manawa, e kau i ka huapalapala moku'āina muscular ole. A ua maximized muscular hoʻokō 'ole' ia ka wā o kēia moku'āina 'âlapa ka noonoo e hoopanee ka 15-30 kekona.

Inā 'oe e olelo aku i ka'ōlelo o nā haʻuki lapaau, i mea e kū ai i ka hopena - ka ulu o ka Muscle nuipa - hoʻohana' ana i kekahi kaʻina hana o anaerobic glycolysis. Nā hua'ōlelo, ka skeletal nāʻiʻo a me ka ikaika i loaa mai, mai ka'okesaside o ka monakō koko i lactic a me ka disintegration parovinogradnuyuʻakika ma lalo o ke kūlana o ka oxygen deficiency. Maoli ai, i nā lima ma luna o ke kaumaha aʻo ua i ka nānā 'ana ma luna o kēia kŰia.

He aha ia lŘlŘ ma na nāʻiʻo o nā lima ma ka hopena aʻo? Ka mea, hookipa lehulehu microtrauma. A hiki keia puluniu e poino, luku kumuʻiʻo hale. Ma keia hihia, ua olelo e pili ana i ka stress o kiʻekiʻe-pinepine 'me ka. Inā laila, pono kūkulu lākou hou aʻo kalapona a me nā haʻuki kino, ka 'âlapa progresses, aie a hiki i ka hopena o skeletal Muscle sverhvosstanovleniya.

e haawe oko

Ma hope o ka hana ana me ka i kā mākou kaumaha nooaai? Kou nāʻiʻo pono kūikawā, oi akahai lapaau. Hua lole mau lima ma luna o ke kaumaha o ka pōʻaiapuni komo hou haawe ana ka ho'ēmiʻana i 50-60% o ka i kā mākou kaumaha. Kēiaʻano hana i kapaʻia ua coaches mikroperiodizatsiey: hebedoma o ka mea kaumaha wahie, replaces malamalama pule.

Eia naʻe, ui 'âlapa, hiki i nā successes mua, kamaʻilioʻana, e nana iho i ka paakiki wahi kaumaha ... Ma keia manao, ke hoopii i ka paakiki aʻo me ka noi' ana, e emi i ka mahana, a me ka haʻalele i ka hana ana i mau haawe ana nona iho. Like pinepine i pono e hana me ka liʻiliʻi paona, pu ma ka ulu ana o nāʻiʻo ka wā sverhvosstanovleniya. Ua ka poʻea pau i ke kahua o ka hou ke ola. rollback pae ua pono. E haawe mea Logical e mahuahua ma ka hope "lua" pōʻaiapuni. Fanaticism i aʻo e 'eha a me nā hualoaʻa ma ka stagnation o Muscle nuipa a.

Naʻe, ka mea ma luna - kēia mea,ʻaʻole he piha pane ana i ka ninau o ke pehea e kūkulu nui i na mea kaua. He mea pono e hoʻololi i kā lākou mau manao i ka loa me ka 'auhau o ka Muscle nuipa a.

Ka makamake nui bodybuilding 'ana i kūpono

Barbells, dumbbells, hola ... a pau o kēia mau mea aʻo a me powerlifters, a me weightlifters. Akā, kā lākou nā makakoho iʻokoʻa. No ka powerlifters i Muscle nuipa, a he hoʻokahi-aku ala ma ka i kā mākou paona i nui. Bodybuilders no hoi e holo nei i loko o ke aʻo kaʻina hana, mahuahua ka hoʻohana ke kaupaonaʻana o nā haʻuki lako a pan. Penei, ka mea i maximized o ke aʻo haawe ana.

A me na aoao pehea e kūkulu nui i na mea kaua, bodybuilders mea 'ē aʻe. Ma hope o nā mea a pau, i kēia mau 'âlapa hana no ka Muscle ulu mea,ʻaʻole hoʻokahi, akā,ʻekolu ano o ka maluhia hiʻona. Hoʻomaʻamaʻa weightlifters mana uea 'o Muscle contractions i ke kaupaonaʻana punohu (contraction o Muscle olona,) e hana ana,ʻaʻole no ka nui loa. Ka mea, hoolilo 60 wale% o ka ikaika ma ka lāʻau kaumaha hakumakuma (io ka hele pae) a me ka 75% o ka ikaika e hoʻopaʻa nei i ke kaumaha i ka mea kiekie loa.

Alaila, o ka ulu Ua oi mana no biceps a me triceps aʻo polokalamu ma ka lima bodybuilder.

Lima aʻo Program

Hands Pōhaku oolea. Kela a me keia millimeter o ka leo pono poe ikaika no ke kākoʻo 'ana. Mākou i loko o mākou makemake e hoʻolohe i pehea pono e hoʻonā i kēia pukana, formulating kumu, ke aoʻana o ka hiki hewa, a paipai kino a me kā lākou pinepine 'ia' atikala.

Ka hapa nui o na trainees lima haawi makakoho i na biceps. Aloha,ʻo ia catches i ka maka. Naʻe, ka mea e ole hoomanao i ka bulk o na nāʻiʻo o ka lima, o elua hapakolu o na triceps. pinepine mau nāʻiʻo i haawi ia ia e like me ka hakaka. Ka mua o kēia mau hana i loko o ka pelu lima, i ka lua o ka - ma ka palena manawa. A ina oe e lohe i kekahi o ia mau mea wale, i ka mea ulu i loko o ka lua o ka uhai mai la hoi ma ke kino. No ia mea, nui biceps me nunui triceps wale unattainable. He makemake ma keia methodological hewa i loko o ke kokua, akā, lahilahi. E noke no ka harmonious kūpono 'ana o nā lima o nā' âlapa, a kowali ae i ka forearm nāʻiʻo.

Hoole i ka polokalamu aʻo ma ka lima mea,ʻaʻole he kuokoa kino, akā, wale hapa o ka nohona ma aʻo polokalamu o ka 'âlapa. Eia naʻe, no ka mea accented hana lima nāʻiʻo ka mea, ua pono i nā manawaʻelua nā hana ia i loko o ka pule o ka pōʻaiapuni aʻo hookahi me ka nui kaumaha aʻo, a me ka lua - me ke ola.

biceps

E pale aku hiki poino, i ka haawe ua ole enaena ligaments a me Muscle olona, ua waiho aku mālama '-workout. No ka mea lima nāʻiʻo mea he ikaika mehana-i hoʻopoepoe, a laila, - kona neʻe 'ana o. Mākou i loko o kēia 'atikala e hoike ai i kou noonoo ana i ekolu walaʻauʻana luna' o nā kino: no ka mea biceps, triceps a me forearms. Ka mea, i hana ai me kā mākou aʻo haawe ana. 'Ōlelo Aʻo trainees: he huina kŰia aʻo kino ma ke kau paona ana o na lima hiki ke hui me ka lōpū wahie, a hoʻi nāʻiʻo (abdominals), a me ka hope versa.

Trainees e hele mai i ke kokua ana i ka papaʻaina "XIX. Eiiieaen biceps," like ma lalo nei.

E hookiekie ana ia ma luna o ka biceps kū me kekahi o ka panina kino, ho okumu i ka pono luna, waena a me ka lalo o ka biceps.

I loko o kona hooko, ke kumu (torso) ua mālama pololei, na wawae kau poʻohiwi-ka laula ma ke kaʻawale. Hana ma lalo o ka loaʻa koʻokoʻo. Kuʻekuʻe lima nō ma nāʻaoʻao o ka torso. Ka mea hoʻonui ua kuu iho la i ke kiʻekiʻe o ka puhaka. Ka maka mea paʻa a me ka pololei ma ke alo o ka ona. E ka hanu, ka 'âlapa Halala nā kuʻekuʻe lima, a me ka' aukā mea ma ka umauma pae. He mea nui i na kuʻekuʻe lima ma ka neʻeʻana i koe i loko o kona puka mua kulana, oa. E. Not neʻe. A me ke ala hou ana o ka hookolokolo exhales. A laila, i ke koʻokoʻo ua mālie i kuʻu iho ai i ke kiʻekiʻe o ka puhaka. Ua mea nui, e hana ana me ka, e malama i ke kino pono kulana.

Ke ala o na biceps me ka supination e me ka haku dumbbells, hana iho la no hoi ia mai ke kū wahi me na wawae hoʻonoho poʻohiwi-ka laula ma ke kaʻawale. i hoalaia kekahi ma kekahi Dumbbells. hanu pāpana - like i ka poe i olelo ia i loko o ka mua hoounauna. Kaʻia "supination" 'o ia hoʻi kuapo brushes me ka dumbbell ma ka luna o ma ka manamana nui. Kēia mea he maoli neʻe aku, no ka mea, e hana no laila ke kumu o ka hana i ho'ākāka 'IeIIeYOA o kanaka biceps tendons.

Biceps kino ma ke kaupaonaʻana kumukanawai a hahao aku la oia i ka biceps ma ka Aha ma ka Scott. He paʻa: hiki ke lawe mai, a me ka hoaka o, a me ka noa paona. Kona kūikawā hiʻona o ka fixation ma ka Aha lima nā kūlana hana, ma i accentuated pa ia lŘlŘ i loko o ke kuʻekuʻe aku. No ka mea, o ka lehulehu o ka stress ma ke kuʻekuʻe aku kahuaʻano mea,ʻaʻole he maximal maoli i ke kaupaonaʻana, a me ka moe ana i lalo ia mea,ʻaʻole e pau, oa. E. Traction ma ka Aha Scott mau hana i loko o ka hapa ikaika hawewe. I waiwai ia mea paʻa mau no ka me ka haawe ana ma luna o nā biceps ma aʻe-pae ana - hohola ana.

I ka lima aʻo i loko o ke keʻena o ka hoʻopaʻa 'ana i komo ai i ka hamstrings huki ma luna o nā biceps ma aeie okŘkohukohu (kiʻekiʻe-hihia). E hoʻomaka ana kulana - e ku ana, i 'ano like me ia i ho'ākāka' ia i loko o ka hoʻokō 'mua. Ke kāohi i nā kuʻekuʻe lima, pono e loaa ka endpoint ala o ka mokuna i loko o kona kiekie loa - ma mua o ka napoo ahi ka waiʻona ma loko o nā nāʻiʻo.

Naʻe, i ka nīnau "Pehea e kūkulu Muscle?" E pili ana i biceps oiai aole i hiki maopopo hōʻike. Ka mea mea i 'âlapa o pōkole nunui waihona ipu eiiieaena lawa e hana i ka oo holoʻokoʻa biceps. Inā ka biceps mea lōʻihi - bodybuilder nele he keu kau o ke kino (e nānā papaaina ma "I KA WA OPIOPIO ka biceps piko."):

I ka papa kuhikuhiE hoounauna i loko o keia luna 'mea, me oe ke ike, EZ-pull koʻokoʻo ma luna o nā biceps, a ua lawe mai ma luna o ka Aha ma ka Scott. Kona pono - ke kaʻawale hopena ma luna o ka hooloihiia mai, a e hoohaunaele ana i ka lalo piko o na biceps.

triceps

Eia naʻe, he pono ka hoounauna polokalamu no ka lākou o ka lima ke kaupaonaʻana kino e hoi loaʻa 'ē aʻe nui lima nāʻiʻo: triceps a me forearms. Triceps - he Muscle, a ninoaaeyao loa o na keena hapalua o ka lima, ka mea, he pono ke hana mai i emi kūpono ma mua o biceps. Volume horseshoe triceps hāʻawi mai ke kokua lima bodybuilder pau a me ka proportionate nānā aku. ʻO kā mākou nā heluʻai i loko o kona aʻo, e hoomakaukau i ke akahele i kohoia ma ke kau paona ana, ka helu o ka olelo, e hoʻokaʻawale kino i heluʻia i loko o ka papaʻaina e hōʻike ana i ke kumu o kauʻia o nā kino triceps.

'Ōlelo Aʻo: Palani Aha kaomi mea he traumatic. Point haawe ma ke kuʻekuʻe aku ami e hoʻoholo i ke kaumaha ka ho'ēmiʻana o 50-60% o ka i kā mākou aʻo. Kuʻekuʻe lima e e paa i ke kiʻi ua uku ia na triceps, aʻaʻole ma nā nāʻiʻo. Ka 'âlapa waiho ma luna o ka Aha. Optimally, ina o ka lāʻau kū i kope aia ma hope o kona poo e waiho hoalawehana. Clutching ma ka'ā'ī e ole e ka laula. . Ka mamao ma waena o ka brushes i loko o ka holomua nei ua kaʻoi loa paʻa i loko o ka laulā o 20-30 knm ia i lohe nui piha iho i loko o ka Palani Aha lima hoomahuahua i ka likelihood o ka hewa. Ma waho pumping lima nāʻiʻo kēia hookoikoi e e hou pono ia ka hoʻohana 'ana EZ-koʻokoʻo ma mua me kaʻike mau laau'ā'ī. Ka haawe Ua māhele ma ka hoʻokaʻawale ma luna o nā mea a pau ekolu kaola triceps Muscle olona.

Palani ka Aha noho paipai i ka 'âlapa noho ana ma luna o ka Aha me ka vertical hoʻi. Wawae paa hoomaha ma luna o ka papahele, hoʻi pololei. Ma ka loiloi mua kulana o ka hookolokolo manu mea ma luna o kou poʻo. A laila, i ka 'âlapa mālie emi ka' aukā ma hope o kou poo. I pau ka moni i kēia neʻeʻana ua subjectively nānā 'ia e ka wahi ma i ka hoʻopilikia mea palpable triceps. Hiki hoopunipuni a bandaging na kuʻekuʻe lima. Palani ka Aha e noho ana a me ka wahie, ka mea hoʻi nāʻiʻo a me abdominals.

Pumping lima nāʻiʻo ma ka hale haʻuki pumping triceps ua noʻonoʻo oi mana ma mua o ka hoʻohana 'ana i ka Classic Palani benching. No ke aha? Ma ka Palani ka Aha e kaomi hou lula 'kaumaha ma luna o kona mau kuʻekuʻe lima. No laila,ʻo ka wā o nā mea lele kaumaha 40-60 kg (ke kaumaha ma muli o ka 'âlapa o physical ana) e ana ka eha.

Hoʻokō 'lima EII ni iʻokoʻa ka hoʻokōʻana. Kal aʻo e leie aku ka 'âlapa no ka hana ma ka hoʻokaʻawale ma luna o ka ulu ana o na triceps me ke kaumaha o ka 100 kg a oi. No hoi i hoomakaukauia ka 'âlapa hana mailaila aku i na mea kaua ma ka luna aeie triceps me ke kaumaha o ka 140-150 kg. Ma keia hihia, i ka hoʻokō 'ia i kaʻawale. Ia laua e lńkou na nāʻiʻo o ke kua a me ka abdominals.

forearm

Harmonious? Acaeoey lima 'âlapa ua ea ae ia ia i ke kūpono' ana o ke forearm nāʻiʻo (poʻohiwi-Ray). Ka mea, i mea maʻa mau a me ka ikaika o ka 'âlapa hou pili. E hoʻomōhala ana i nāʻiʻo e hāʻawi i ka makaʻuʻole loaʻa o nā haʻuki lako a pan. Alaila, ka mea i mālama 'ia hoʻi no ka hana ana' âlapa likeʻole kino. Inā ka forearm i ka "mea palupalu loa loulou" i loko o ka ulu ana o ka 'âlapa, ia mea,ʻaʻole wale nō he kanaka aʻo polokalamu ma ke kaumaha o ka lima ma ka aneane e make. Ikaika forearms a pono i ka ulu ana o kekahi Muscle pūʻulu. No ka laʻana, no ka hooulu ana i ka hoʻi nāʻiʻo i nui walaʻauʻana kino - hookomo i loko o ka hene o ka hookolokolo ia he akea loaʻa, a huki mai i ka crossbeam akea loaʻa ma ke kua o ke poo. Paipai no ka hooulu ana i keia Muscle pae me ka polokalamu hōʻike i loko o ka papaʻaina kēia: ", ka luna 'o ka hoʻokō' ana i nā nāʻiʻo o ka forearm"

I ka wā o ka hou koʻokoʻo biceps e hoole loaʻa kulana o ka palaki - i ka lāʻau o kona iho. Ua hoʻokō 'ua kaʻawale. Ua ua pono i ka 'âlapa, ka poe mua i nā hualoaʻa ma ka hooulu ana o na biceps a me triceps.

E hoʻomaka ana kulana - ke torso pololei a me ko oukou mau wawae poʻohiwi-ka laula ma ke kaʻawale. Hands me ka hanu kulou i na kuʻekuʻe lima. Ke koʻokoʻo Ua paa i ka luna. Ma ka Exhale, ka iwi hoʻi i kona kikokikona wahi.

XIX. Kino no ka hooulu ana o ka poʻohiwi Muscle-Ray o ka "hāmare". Ua Ua hana mai ke kū wahi ma ka alternately hookiekie ana dumbbells typesetting, a me na poho huli i ke kino paʻa. I ka wa o ka "hāmare" i ke kino e ole e hoonaueueia.

Lima neʻe e e i laumania, me ka jerks, ka mea, ua hana ia ma ka mana kī.

Palaki flexion-loaʻa koʻokoʻo holo Loko ma kēlā me kēia 'ia paha i ka ole. Position - e noho ana ma luna o ka Aha. I ka lima o ka puali ololi loaʻa barbell lawe lima - poho huli ana oe. Brushes hiki unbend, a laila ka päkaua. Ka mea, hana wale nō na pulima oʻu. Pela hoʻomaʻamaʻa i ka ikaika loaʻa.

lima pumping ma ka hale

Ua mea i ike ole ia i ka wa he mea pono ways piʻi wale 'âlapa ke hoʻonui i ka nui o ko lākou mau lima. E hana i kēia, ia mea nui, e hana i ka mau physical hoomalolo, ke komo pū i ka hana ana i kona kaumaha iho me ka haawe ana. Eia, i ka loina hooponopono: e - ka mea, Aloha ole mau i ka ino mea. A nui Hopu i loko o ka hoʻomāhuahua o Muscle nuipa a hiki i ka loa alodio hoounauna. Mākou pane i ka nīnau, pehea e EII ni i kona mau lima pushups. Ke kaumaha ma muli o ka physical aʻo, e hiki ke koho i kekahi o na aoao - me ka pulakaumaka ma luna o ka papahele, poho, puupuu lima, manamana lima, o kona iwiʻaoʻao, lima, hoʻi i hope lima. ʻO kēia papaʻaina hōʻike i kekahiʻano hana workout pushups.

Good kino no na nāʻiʻo o nā lima i manaoia ana mai ma luna o ka 'aukā (papamoeʻaukā). Inā lākou hana ana mea i hiki i ka hui pu 'ano o ka loaʻa: i mua, i hope, ololi, meakino, ka laula. ka mea, ua i paipai i ka a kowali ae, hopu mai me ka jerk i mea e loaʻa ai i kā mākou hopena. Aia o kekahi "pono" hoʻokō '. 'Aloʻahia hopena ma luna o nā triceps (extensor nāʻiʻo) ka huki ia ma luna o kaʻauamo.

Eia naʻe, no ka qualitative hana-mai o nāʻiʻo o nā lima e ole e lawe aku ai ma ka helu o ka pahu aku ai i-ae la ma ka papamoe 'aukā a me ka laua mau laau ki, ma kēlā me kēia' ia paha. ? Aeiiaiaiaaia pono e hiki i ka hope o ka helu ana o repetitions i loko o ka hana hoʻokokoke: 4 e puhi ia o 10 repetitions. Eia, no ka hoʻoulu i ka nui o ka wā ana i trainees na lima, i kau ma luna o ke kino hou kaumaha ole e hoʻoulu ai i ka helu ana o repetitions i loko o ka huapalapala.

ka hopena

E hoomahuahua oe i loko o nā lima o nā nā paʻi hua - he makakū kaʻina. Hoʻomaka e komo ma ka ulu aʻo kuka me ka pule kalapona, e i mākou i kekahi e ku Muscle holomua. Naʻe, i kēia kaʻina e i ka pae ka hoʻokōʻana o ka elua a hiki i 'ekolu makahiki. I ka wā e hiki mai, i nā hualoaʻa objectively wawahi iho la. No anei ka mea hope mea i ke kino o ka waiwai i ana? 'Aʻole i pau. Ke kumu - na kanaka physiology. Ke kino wale i papani ai hoi i ke ola. He mezhtrenirovochnogo lawa koena.

E loaʻa hou ana, a ina e mahuahua aʻo kalapona mai kekahi i kekahi, a me ka hapalua pule. Paradoxically, ka oi pohihihi workout hōʻike ma keia hihia i ka pono hopena o ke kaupaonaʻana nona iho. A laila, e komo oe i ka hou wā o ka ulu ana i loko o ka 2-3 makahiki o ka lima. Alaila - hou i mahuahua ma ka pae mezhtrenirovochnogo koena. Naʻe, ka mea, ua i? Aeiiaiaoaony e mahuahua hou ma mua o 72 hola. Eia naʻe, he makakū loli likeʻole aʻo papahana no 9-12 makahiki o ka mālama nui kino huli novice 'âlapa, e hana i ka holomua' âlapa.