Kutētē uarua: kaupapa mō te kutētē mahi bicep

kaitäkaro tauhou e vēkeveke ki te kutētē rōrahi o ringa, e hiahia ana ki te whakaatu atu ki a koutou hoa, me hoa ki "tākaro" te uarua me tengi tonu. I roto i tēnei tuhinga whakaahua tatou i roto i te taipitopito, me pehea e titiro i te reira rite te kutētē te uarua, me te korero e pā ana ki te whaktauiratia nui o te mahi ki tenei rōpū o uaua. Ko nga mea tuatahi te tuatahi.

Whakaahuatanga o te uarua

Ko te uarua ko he, uaua rahi pai kitea i runga i te mua o te pokohiwi. Kua roa kua whakaaro te reira i te ahua o uarua uaua o te whakatangatatanga tangata, me te tinana aromatawai, ahu ki te hoatu e hāngai ana i runga i te uara o te uarua. Te nuinga o kaitäkaro tauhou tirohia ko hea te raiona o o aro i runga i te whakangungu o te uaua, e hiahia ana ki te kite i te hiahiatia 43-45 henemita i roto i paea. I roto i tenei whakaaro, maha Ngā Huinga me papa matotoru hoki downright tonu ki te whānuitanga o ngā tohutohu i runga i tona köurarangi, he tokomaha o nei e teka.

Na, he aha te mea te uarua? Kei tēnei uaua o kurupae e rua: i te roa, kei roto i te mua wahi o te ringa, me te poto whakawhānui paku ofi ki te wahi i roto. Rua o ratou mai i nga taha o runga o te mata, engari hanga te upoko poto reira he iti iti. I te tahi vahi, mai tahi kurupae e rua, e haere mai ana ki te tuberosity o te pūtoro. whakaaro te mahi matua o te uarua te ki korukoru te ringa i roto i te rohe whatīanga meinga te nuinga o te mahi, ko te mea ïa i te mea o tenei kaupapa.

whakangungu whaktauiratia

Ko te tīmata hape tino noa - te rā reira mäminga uarua, e kua he pānga tōraro i runga i te uaua. Ko te take i kore e nga muka uaua whai wā ki te urutau ki te pikaunga taimaha, na kia whakawhanake ratou āta. Ko te tauira pai e waiho he huinga o 3-4 workouts ia wiki (ringa, ara ngā haerenga noa i roto i te omaoma), ia o nei kia muri hoki 1-1.5 haora. A me pupuri katoa i roto i te tere puai, kahore wehenga okiokinga roa. Kia mahara, rawa, e aroha e bodybuilding he maha nui o aua, me whakangungu "i roto i te mamae pouiri." Katoa o tenei ka kore noa kia rongonui atu koutou uaua, engari neke ake ano te rōrahi. I roto i bodybuilders faaohipa ki te rota o haeretia e ina rere toto ki te uaua, ka karanga pampas. Kia tino ki te whakaaro tenei meka ka kōwhiri i mahi mō te kutētē bicep.

Ko te uarua, ratou tetahi noa tūmomo ia wiki. O te akoranga, pā tenei anake ki te tīmata, no te mea bodybuilders ngaio taea te tango 2 ra atu ranei ki te papu ringa. E kore te tūtohu ana te tuatahi, ki te mahi i reira atu maha, no te mea te uaua e kore noa e whai wa ki te ora tika, a roto i te meka te tupu i roto i te rōrahi he taea anake, no te e whakaoti te muka uaua wā whakaora.

E kore hoki e whakaaro ahau e mahi taratahi ko te whiriwhiri pai mo te kaipara. Uarua - Ko te uaua taua, rite te tokomaha noa atu i roto i to tatou tinana tenei. Ko te aha e waiho te whiriwhiri pai te mahi taketake, i roto ia ratou i nga tauteka ina aranga ki me dumbbells mo uarua e tu ana, toia te pu kuiti i runga i te pae, me te pera-atu. He wātea kōwhiringa whakatikaia o mahi noho motuhake anake hoki ngä kaitäkaro ki 1-2 tau o mahi.

Ko te maha o aua me mahi

Ki te mahi koe i runga i te rōrahi me te awhina, te kōwhiringa pai mo te tipu nui o te uarua ko 8-12 aua. Ki te, Heoi, kia whakapiki ake i te kaupapa matua mahi te mana, he mea nui ki te kia 6-8 haeretia, engari taimaha taimaha. ka whai i te roanga o e pā ana ki te 1 meneti Tautuhi, a i te kotahi ra o te whakangungu e kore he minaminatia ki te mahi i nui ake hoki 2-3 huinga (e pā ana te whakamutunga ki te nui o te mahi i mahi e te kaipara).

I roto i te tikanga ki te ārai i uaua urutaunga, kia puta ke kaupapa kutētē uarua, e ko, e hiahia ana koe ki te tīpako i tētahi huinga rerekē o te rītaha mahi katoa tūmomo. Hoki tīmata tenei e taea te mahi kotahi i roto i 3-4 wā. tutuki te kakama mōrahi te ka te hua ahu whakamua i roto i te pikaunga, ina te tapiritia te īngoa ngā mahi katoa 2-3 kg mamaoa. Hei tauira, i tenei ra mahi dumbbells ara kotahi 12 kirokaramu, a, ko te kua wiki i muri 14. whakaongaonga te tupu o te rōrahi tenei. I te pae hopea, i roto i te tikanga ki te whakatutuki i uarua ako mōrahi, ētahi wā koe e whakamahi i ngā huānga supertreninga, kia rite ki te maha huaina ana a reira, "huri paraoa" ranei.

Uarua tūmomo nunumi maitai ki te mahi i runga i nga tengi, pokohiwi, ata horoia, hoki me te pouaka. I roto i te whānui, i konei ko reira e tika ana ki te whakamātau, no te mea he tangata ia ahurei, a kia waiho e tika ana mō te tukuna etahi tikanga, engari ka waiho te reira he mo tetahi.

Myths me te teka

Kua roa te reira "takaro" he rota o ngā pūrākau i roto i te whatunga i etahi nekehanga mō uarua mahi mahi rerekē, me te whai ratou mahi. Hei tauira, ka taea tetahi uarua pai whakawhanake i roto i te whanui, te rua o nga puka i te kawenga tihi, te wahi o raro o te toru o te whakapai ake uaua, me te pera atu. I roto i te mahi, e tino rerekē mea: kua homai e te āhua o tetahi uaua ki te tangata i te natura, whakatakotoria e te ira. Na reira, e kore e taea e koe te huri i te fokotu'utu'u o te uaua, me te mea e taea, kia reira tino uaua. mōhio hoki tatou e tetahi mahi ko te 100% whakamahi i te uarua. maha tarenga aua kōrero i roto i te korero e pā ana ki te raro, me te runga abdominis kiri taupoki (te press), i whakahaeretia hoki te tino ki tetahi mahi, ki te arotahi ki runga i te uaua.

Tenei ko te meka ngā. Scientists i te wheako o Brazil i tū kotahi nei i taea e whakaatu he aha te ahua o te mahi āwhina whakanui uarua hypertrophy. I roto i tenei whakamātau, i tae i te 22 e tukuna i mua i mahi ki te hākinakina rino. whakanohoia enei iwi electrodes ki i ia e taea te ki te ine i te pikaunga e haere mai ki tenei e wāhi o te uarua ranei. Ka rite ki te hua, e whakatika te iti maitai tōtika ki te kaki, "pae o Scott", rite ki te kaha tīwera o te kaupapa he iti rawa. Riro e te mahi taketake i roto i i tohaina uauaio kawenga i runga i te kaha tīwera katoa, hanga whai hua te kaupapa i faahitihia.

Ko te mahi pai

Kua kua korero matou e pā ana ki te wheako ngā. Na kia utu a atu te aro ki te kaupapa o te mahi e tukua mo te whakangungu taimaha ki te tōtika nui mo te whanaketanga o buka nui, me te te tauturu.

• Ko te mahi matua mō ngā uarua i roto i te bodybuilding te whakaaro ara pauna, e ka rite wawe tonu ki te whakapiki ake i tona papatipu. I tua atu, i te kaupapa hoki ngā te mahi o nga uaua o te kikowhiti.
• Toto dumbbells bicep he ngā ano hoki. curls kē ki dumbbells - tetahi kaupapa e whai wāhi uaua maha (pokohiwi, uarua, deltoids mua me ētahi atu). Ko te whakaaro o tenei mahi ko te pānga tika i runga i nga uarua o ia ringa motuhake.
• curls takiwa - kaupapa pai, e taea ana ki te whakahaere i te kaha tīwera o te kaupapa, me te te whakapati me te tere o te mahi.
• "Hama" - he mahi whakamiharo e taea ki a koe "piro" te uaua i muri i te nekehanga taketake. mea maha bodybuilders tenei mahi kia rite ki te pai mo te whanaketanga o te whitiki pokohiwi-ray. O te akoranga, te reira whai wāhi hoki te uarua.
• Ko te whakamutunga o nga mahi whakaahuatia tatou - i tenei pungawerewere piko. Mai i te taha, ko reira curls maeneene ki te mārama aronga i runga i nga tuke. He maha ngā rerekētanga i roto i tona mahi, engari faaite katoa he āhuatanga noa - tahoro i to koutou tinana mua tae noa ki te wāhi i reira koutou ringa e kia noa ki te whakairi ki raro.

Me ngā uarua köurarangi Tika te mahi i runga ake, no te mea anake i roto i tenei take, ka whakatutuki koe hua pai.

whakangungu Tauira mō tīmata

Na tapaea inaianei tatou tetahi o te kōwhiringa whakangungu e he pai hoki ngä kaitäkaro ki iti wheako i roto i te hākinakina rino. Toto bicep i roto i te omaoma te maitai ngā ki whakangungu o te hoki, na kia tangohia tatou ki pūkete tenei meka:

• tīmata tatou ki te 5-meneti mahana-ake, i te mea overheated to koutou tinana.
• tahuri tatou ki te deadlift. Te mahi 2-3 huinga o 8 haeretia.
• Ka te nekehanga i muri kia werohia tokotoko i roto i te pinakitanga - 3 huinga o 8 aua.
• Tightens ringa i runga i te pae whanui - 3 huinga ki "kore". I roto i tenei wahi whakamutunga o te whakangungu e hāngai ana ki te papu hoki, haere ki te uarua.
• Ara tokotoko e tu ana i runga i te uarua - 2-3 huinga o 10-12 haeretia.
• Ara dumbbells noho - 3 huinga o te 10 aua.
• "Toke" te hama uarua.

Ko oti tenei mahi.

Kutētē uarua i te kāinga

Ko te tino hihiri ao o teie mahana, hanga he rota o te iwi tika e kore e whai wa ki te haere ki te omaoma. Heoi, e kore te mea he take ki te wareware e pā ana ki te whakangungu, no te mea he tino tūturu whakangungu whai hua i te kāinga i tēnei. A he maha ngā rerekētanga mahi, tika ki te tapaea te hiahia ki te tuku o ngā pūrere i te tokorua. No runga i te muri, e rua anake: dumbbells me pae.

Me pehea e titiro i te uarua köurarangi taua i te kāinga? Ka taea te mahi nekehanga ki dumbbells e tu ana e noho ana i runga i te nohoanga ranei. Mō te mahi ratou i te tango painga o te huānga o bodybuilding kua whakaahuatia matou i mua (ara dumbbells tu / e noho ana, hama, me ētahi atu). I te pae taea e koe te hopu ake ringa whakamuri e te kawenga mōrahi i runga i te uarua te ringa kuiti ranei.

kai

e te mea he, i te mea te mana i konei, ki te uarua köurarangi - ko te kaupapa matua o te tuhinga i tenei? Otiia, ko te wāhi bodybuilding, no te mea e kore e taea te tutuki i waho tika, me te kai whārite kahore hua. Tuatahi o te katoa, kia tino ōwehenga BZHU i roto i te kai. kaupapa Ideal: 2-2.5 karamu o te pūmua ia 1 kg o taimaha tinana, 4-5 karamu o warowaihā ia 1 kg o taimaha tinana, me te 1 karamu o te ngako ia 1 kg o taimaha tinana.

Pehea he tupu uaua? I roto i te whakangungu, te kaka uaua e fakamamafa'i, he aha ratou e hanga e microcracks. Ka rite ki te hua, i roto i te tikanga ki te whakaki i aua, me te kaipara ki pau nui o ngā kai pūmua, no te mea whakakiia rāpoi ngota pūmua te hunga "patunga", te whakanui ake i uaua i roto i te rōrahi.

I roto i te mutunga

Kutētē uarua hoki kaitäkaro maha he maha he matua, no te mea whakaarahia te nui, me te tonu titiro rawa mīharo ona ringa. A pee i to tatou tohutohu - a ka kitea e koe i te angitu mahuinga!