Si buscas samun girma a cikin biceps da triceps, kun kasance a daidai wurin. Wannan labarin zai jagorance ku ta hanyar darussan da suka fi dacewa da mahimman shawarwari don cimma ƙarfi da ƙarfi da makamai. Yana da mahimmanci don haɗa ayyukan horo da fasaha na ci gaba don guje wa tashewa da ci gaba da ci gaba. Bugu da ƙari, za ku gano yadda Dabi'un Ciyarwa da kuma dabarun farfadowa Za su iya inganta sakamakonku har ma da ƙari.
Barbell Bicep Curl
Ɗayan mafi kyawun motsa jiki da inganci don yin aiki da biceps shine barbell curl. Wannan motsa jiki yana ba ku damar mayar da hankali ga ƙarfi a cikin yankin da aka yi aiki kuma a hankali inganta ƙwayar tsoka. Don yin wannan aikin:
- Matsayi na farko: Tsaye tare da bayanka madaidaiciya, ƙwace sandar tare da hannayenka a sama (hannun hannu suna fuskantar sama), kiyaye nisa fiye da faɗin kafada baya.
- Kisa: Taga sandar zuwa kirjin ku ta hanyar yin kwangilar biceps ɗin ku, guje wa jujjuya jikin ku.
- Tiparin bayani: Ɗauki ɗan kwangilar cikin ku don kiyaye daidaito kuma ku guje wa rashin jin daɗi a cikin ƙananan baya.
Wannan aikin yana da tasiri sosai ba kawai ga biceps ba, har ma don ƙarfafawa gaban goshi. Idan kana neman ƙara ƙarfin, za ka iya zaɓar mashaya mafi nauyi ko dabarar kamawa.
Ayyukan motsa jiki ba tare da ma'auni ba: turawa da katako
Motsa jiki shine kyakkyawan madadin aiki da biceps da triceps ba tare da buƙatar kayan aiki ba. The tura-ups y baƙin ƙarfe Suna cikin mafi inganci.
- Turawa: Ɗauki matsayi mai sauƙi, tare da dabino a matakin bene. Tsaya jikinka a mike kuma, hutawa a kan yatsun kafa, lanƙwasa kuma mika hannunka. Baya ga yin aiki da biceps da triceps, wannan motsa jiki yana kunna pectoral da ainihin.
- Iron Classic: Sanya hannaye da yatsun kafa a kasa, kiyaye jikinka madaidaiciya. Fara da ƴan daƙiƙa kaɗan kuma a hankali ƙara lokacin. Wannan aikin yana aiki da zurfi sosai, amma kuma yana da amfani ga makamai.
tricep dips
Wannan motsa jiki cikakke ne don yin aikin triceps a ware kuma yin shi da kyau ba tare da buƙatar nauyi ba. Don yin triceps dips:
- Hanyar 1: Zauna a gefen benci ko kujera da ke da ƙarfi a jikin bango.
- Hanyar 2: Sanya hannayenka a gefen benci kuma zame jikinka gaba ta yadda hannunka kawai ke tallafawa nauyin.
- Hanyar 3: Lanƙwasa gwiwar gwiwarka har sai sun samar da kusurwar digiri 90 kuma su sake mika hannunka.
Idan kuna son ƙara ƙarfi, daidaita ƙafafunku gaba ɗaya maimakon kiyaye su lanƙwasa.
Barbell Faransa
El Barbell Faransa Yana da mahimmancin motsa jiki don ƙara ƙarar triceps. An fi dacewa da yin shi a cikin matsayi na kwance, wanda ya ba da damar mayar da hankali ga tsoka.
- Hanyar 1: Kwance fuska a kan wani lebur benci, rike da barbell da hannaye biyu.
- Hanyar 2: Rike gwiwar gwiwar ku a layi tare da kafadu kuma ku rage sandar a hankali zuwa fuskarku har sai kun isa kusurwar digiri 90.
- Hanyar 3: Mika hannuwanku baya zuwa wurin farawa.
Hakanan ana iya yin wannan motsa jiki da dumbbells a matsayin madadin bambanta abin kara kuzari.
Muhimmancin fasaha da halaye masu dacewa
Samun yawan tsoka ba ya dogara ne kawai akan motsa jiki da kuke yi. Yana da mahimmanci don kula da a daidai matsayi yayin kowane maimaitawa don guje wa rauni da haɓaka sakamako. Bugu da kari, akwai wasu abubuwan da suka dace da horonku:
- Kari da abinci: Ba da fifikon abinci mai wadataccen furotin kuma la'akari da haɗawa da girgizar furotin don inganta farfadowar tsoka.
- Nagartattun dabaru: Haɗa hanyoyin kamar manyan saiti ko sauke saiti don haɓaka ayyukanku na yau da kullun.
- Sauran: Muscle yana girma yayin da kuke hutawa, ba lokacin horo ba. Ɗauki isasshen hutu tsakanin zaman.
Haɗuwa da motsa jiki masu tasiri, dabarar dacewa da halaye masu kyau na cin abinci za su ba ku sakamako mai ban sha'awa. Ko menene matakin ku, koyaushe akwai ɗaki don kammala ayyukanku na yau da kullun da samun ayyana makamai Me ake nema.