Izinhlelo zokuzivocavoca izandla ezingama-21 - ingxenye 1

Abasubathi abakhuthele kuphela, abasebenzisa imibuso yoqeqesho eyingqayizivele, abanezingalo ezivelele kakhulu ekwakheni umzimba. Landela iseluleko samaqhawe esikhathi esedlule bese upompa izandla ezibabazekayo!

Ingxenye 1 | | | |

1. Izintaba Zase-Austrian

U-Arnold Schwarzenegger wakhe kanjani ama-biceps akhe amnandi? Umkhondo uwumsebenzi onzima. Umsebenzi omningi onzima.

Ama-biceps ka-Arnold Schwarzenegger mhlawumbe adume kakhulu emlandweni wesintu, futhi ayakufanelekela. Ngaleso sikhathi (sekwephuzile ngama-60s - maphakathi nama-70s), enebhande lesikhumba elingu-56 cm, kwakungewona amakhulu kuphela, kepha futhi ayenesimo esihle kakhulu.

U-Arnold uqeqeshelwe uhlelo olulula futhi "olunesihluku", okuyisisekelo salo, ngombono wakhe, olusebenze kakhulu ekwakheni isisindo semisipha, kanye nokunye.

Ama-curls e-Bicep ngokukopela (ukuxhuma ekusebenziseni amanye amaqembu emisipha) kube isenzo esithandwayo u-Arnold asifakile ohlelweni lwakhe lokuqeqesha kusukela esemusha. Wake wathi, "Ukukopela ama-biceps curls akuqhathaniswa nokukhula kwemisipha."

Ngokufanayo, u-Arnold wayethanda ukusebenzisa ama-curls dumbbell curls. Wabeka ibhentshi engxenyeni engu-45 ° ukukhulisa ukwelulwa kwe-bicep.

Ukuvivinya okuyinhloko okusiza ukukhuphula phezulu kwama-biceps, uSchwarzenegger wabala ama-biceps ngesandla esisodwa. Yize ukwakheka kwe-biceps yomuntu ikakhulu kunqunywa yi-genetics, i-flexion egxilile iyalithinta ikhanda elingaphandle le-biceps, elibhekele ukuphakama kwama-biceps ngesikhathi sokujika.

"I-oki yase-Austrian" (njengoba uSchwarzenegger ethanda ukuzibiza kanjalo) "ucijile" ama-biceps akhe ngokuphakamisa amanye ama-dumbbells kuma-biceps esesimweni sokuma, kwesinye isikhathi wenza lo msebenzi esebenzisa into ebizwa nge- "arm blaster". Le divayisi yamsiza ukuba alungise izindololwane zakhe ezinhlangothini, okwaba nomthelela ekuhlukanisweni okungaphezulu kwama-biceps.

Wenze amasethi angama-20 kuye kwangama-26 alo msebenzi okhandlayo kabili ngesonto - ngoLwesibili nangoLwesihlanu ebusuku.

Uhlelo luka-Arnold Schwarzenegger

2. UAndy McDermott

Ziqeqeshe futhi uzilungiselele nganoma iyiphi inselelo yedolobha ngohlelo lokuzivocavoca komunye wabasubathi abaphambili bokuqinisa umthetho.

Ukube ubungazuza isicoco se-Strongest Rival Living kumaPhoyisa Omhlaba kanye neMidlalo yoMlilo, njengoba kwenza u-Andy McDermott eVancouver ngo-2009, ubuzoba nesithombe esiphelele sezidingo zokuqeqeshwa ngokomzimba kwezomthetho.

Njengelungu leTactical Response Squad e-Arizona, uMcDermott kumele azilungiselele cishe noma yini. “Njengoba ngangikhula,” kusho uMcDermott, “bekufanele ngishintshe okuningi ukuze ngihlale ngisesimweni esihle, ngoba kuyadingeka emsebenzini wami. Ukuzivocavoca kwemisipha yengalo kuyingxenye yokuzivocavoca kwesifunda okugcina umzimba wami wonke uhamba futhi ugcina imetabolism yami iphakeme. Ngakho-ke, ngasikhathi sinye ngixhawula izingalo zami futhi ngishise amanoni. "

Uma ungakwazi ukusebenzisa umshini wokugwedla, wufake esikhundleni nganoma yiluphi uhlobo lokuzivocavoca umzimba oludinga ukusetshenziswa kwejubane namandla aphezulu: ukweqa intambo, ukuqhuma, ukukhweza izintaba, ukugxuma endaweni nokuphakamisa izingalo zakho phezu kwekhanda lakho futhi ngasikhathi sinye ubeke imilenze yakho ehlombe- ububanzi buhlukaniswe noma i-shuttle isebenza.

Uhlelo ezandleni zikaAndy McDermott

3. Izindlela ezinhlanu zezandla

Awudingi izinhlelo zokusika ukwakha imisipha. Zama okwakudala kwesikole.

Ama-biceps nama-triceps (angamaqembu emisipha amancane) aphendula kahle ekucindezelekeni, ngakho-ke ukusebenzisa izinsimbi ezinkulu kusiza ukwakha ivolumu enhle ezingalweni zakho (futhi ziqine). Ngakho-ke, ukusetha ngokuphindaphinda okuningi kungenziwa ngezisindo ezisindayo, kufinyelele ekukhuleni kwemisipha okwandayo.

Uhlobo lokuqeqeshwa lwe-5 × 5 luyindlela enconywayo ngesikhathi sayo sobudala kuma-50s naku-60s nguReg Park (ophumelele izikhathi ezintathu emncintiswaneni kaMnu Universe kanye nesithixo sika-Arnold Schwarzenegger okhulayo).

Ipaki iqale yenza amasethi amabili wokuzivocavoca ngakunye okufudumalayo, yandisa isisindo ukusuka kowokuqala kuya kwesesibili futhi ngaleyo ndlela yalungiselela amasethi amathathu okugcina asebenzayo. Kuzo zontathu izindlela zokugcina, isisindo sahlala silingana.

Uhlobo lokuqeqeshwa olulandelayo lubandakanya ukuzivocavoca okubili, ngakunye okuhloselwe ukusebenza ama-biceps nama-triceps, ngenkathi ushintsha umthwalo phakathi kwemisipha emibili - okokuqala wenza konke ukuvivinya ama-biceps, bese kuba yi-triceps, noma okuphambene nalokho. Lokhu kwenziwa ukuze kungabikho nelilodwa kulawa maqembu emisipha angenhla ahlala angenzi lutho isikhathi eside.

Uhlelo lwesandla 5 × 5

4. UDan Islinger

Elimale kanzima empini futhi wanikezwa nguhulumeni, leli sosha laseMelika liyakwazi ukubaluleka kwezikhali ezisindayo.

U-Veteran 101st Airborne Division uDan Islinger wabeka engozini intamo yakhe e-United States of America.

Ngesikhathi sempi yase-Iraq, u-Islinger wabelwa u-3rd Infantry Division njengongoti kwezokuphepha. Amandla okuqhuma kwemayini eneziqhumane aphonse u-Islinger ngaphandle kweHammer, ngenxa yalokho wavele washaya ikhanda phansi, walimala ehlombe langakwesobunxele wagwazwa umgogodla wesibeletho ezindaweni ezintathu.

Namuhla u-Islinger ungomunye wabakhi bomzimba abadume kakhulu be-NPC (IKomiti Likazwelonke Lomzimba), onebhizinisi lakhe lezemidlalo. Njalo lapho engena ehholo, kuba "nomoya wesikhathi sempi" nxazonke zakhe, nezinsuku lapho ebeka ingcindezi ezandleni zakhe azifani.

Uma ucabanga ukuthi ibhande lakhe le-biceps lingaphezu kuka-51 cm, kuyacaca ukuthi unemfihlo yakhe. "Kungani usebenzise isibhamu i-9mm uma uziqeqesha kanti uyakwazi ukuphatha isibhamu esikhulu?"

Uhlelo lwezandla lukaDan Islinger

5. Ukuqeqeshwa kokubamba

Ukuzivocavoca umzimba futhi wenze isibulali sakho sokuxhawula. NguJedd Johnson

UJedd Johnson ungumqeqeshi osenyakatho-mpumalanga yePennsylvania oncintisana nemincintiswano yamandla. Udonsa ngokubamba okwehliswe ngezandla ezimbili ngesisindo esingu-100 kg. Ungomunye wabanikazi be-The Diesel Crew, inkampani yezincomo zezemidlalo.

Ngeke ukwazi ukwakha izihlakala zakho ngendlela efanayo owenza ngayo i-abs noma i-biceps yakho, kepha kunezizathu eziningi zokuqeqesha ukubamba kwakho.

Sebenzisa le ndlela ukwenza izingalo zakho ziqine njengezidladla zebhere.

Zijwayeze okunye kokuzivocavoca okulandelayo ekugcineni kokujima kwakho.

Ukubamba ama-pancake ngokubamba ingcosana

Beka ama-pancake e-barbell alinganayo phansi bese uwabamba ngesithupha sakho kolunye uhlangothi neminye iminwe ngemuva.

Cindezela ama-pancake ndawonye bese uwafukula phansi njengokungathi wenza i-deadlift. Babambe phambi kwakho isikhathi esithile.

Qedela ama-3-5 amasethi. Ukwenza ukuzivocavoca kube nzima, faka uchungechunge emigodini yama-pancake bese ujikelezisa izihlakala zakho.

Ukujikeleza kwe-Sledgehammer

Bopha ibhande noma intambo kupuleti le-barbell elingu-1,25kg. Bopha isando se-sledgehammer ngakolunye uhlangothi (uma isibambo saso siside, kuba nzima ukwenza ukuzivocavoca).

Ngezandla zombili, bamba i-sledgehammer ngasekupheleni kwesibambo okhalweni. Ukugcina i-sledgehammer ifana phansi, ujikeleze isibambo ukuze ibhande lisonge futhi ngaleyo ndlela lenze iphakethe likhuphuke.

Qhubeka kuze kube yilapho i-pancake ithinta isibambo, bese uqaqa ibhande kolunye uhlangothi. Lokhu kubalwa njengendlela eyodwa. Shintsha umkhombandlela wokujikeleza kusethi ngayinye, kanye nesandla, okufanele sibe sesikhundleni esiphambi kwakho. Yenza amasethi amabili kuya kwamathathu wesandla ngasinye.

Ukuvivinya umzimba kuqeqesha ukujija nokwelulwa, kukuphoqa ukuthi unqobe amandla okusizakala, aqinisa isihlakala ngezindlela eziningi.

Ipancake Arm Curl

Thatha i-5kg pinch barbell pancake.

Goba ingalo yakho ngepuleti njengenjwayelo, kodwa gcina isihlakala sakho siqondile - ungasivumeli sigobeke ngaphansi kwesisindo. Khulisa isisindo sibe ngama-pancake amabili, bese ufinyelela ku-10 kg. Yenza ama-3-5 amasethi we-3-5 reps engalweni ngayinye.

6. Cindezela phezulu

Ukuzivocavoca ngokweqile kwevolumu eyedlulele yemisipha namandla engalo. Kuthunyelwe nguDerek Poundstone, 2007, 2009, 2010 Winner Man Powerest America

Ukusebenza kanzima necebo elihle yizithako zokuphumelela kunoma iyiphi indawo yempilo. Futhi uma ukwazi ukwenza umsebenzi, ngizokunikeza uhlelo.

Uhlelo lwami lokuqeqesha imisipha yengalo phakathi kwemincintiswano lwenzelwe ukuqinisa ama-triceps (ngokucindezela ngaphezulu kuka-150kg ngaphezulu) nama-biceps (ukusebenzisa ukudonsa kwesitimela okunesisindo esingamathani angama-86).

Ake siqale ngokuzivocavoca nge-triceps, sigxile ekuqinisekiseni ukuthi ukunyakaza kwenziwa ngama-triceps, hhayi amahlombe noma.

Izisindo ezisindayo zibalulekile ukunikeza ama-triceps umthwalo owanele namandla.

Okulandelayo, yenza isandiso ukuhlukanisa ama-triceps futhi ukhuthaze ukukhula kwe-fiber ngayinye yemisipha.

Ngemuva kwalokho "siqinisa" izingalo ngokuqeqeshwa kokubekezelela ubuhlungu sisebenzisa ama-dumbbells nezintambo.

Ukuthambisa izingalo ngama-dumbbells ngokuqina kwemisipha okungapheli nokuntula ukuphumula phezulu noma ezansi kwe-amplitude kuzosiza ukugcina imisipha ingagxili.

Uhlelo lwezandla lukaDerek Poundstone

7. UMat Crochaleski

Shwi nohlelo lwephiramidi nomhlali unomphela wesisetshenziswa esithi "Imisipha Nokuqina", uhlanya emidlalweni yensimbi.

Umsubathi oxhaswe yiMuscleTech uMat Crochaleski - omunye wabaphehli bamandla abanamandla emlandweni - uthathe isinqumo sokuzama amathalente akhe ekwakheni umzimba. Futhi uma sibheka isibalo sakhe esisha njengenkomba, khona-ke izindlela zokuqeqesha azisebenzisayo yilokho okudingayo!

Waziwa ngokusebenza kwakhe okungathandeki manje, nokuqina kwamandla egalaji, uCroc usebenzisa ukusebenzisa isikhathi eside kunabanye ukukhulisa imisipha yakhe.

Uhlelo lwakhe lususelwa ekuzivocavoca okuningana okuyisisekelo, inani lokuphindaphinda lapho kwenziwa ngephethini efana ne "piramidi". Ekugcineni, kufakwa into eyingqayizivele: kathathu, okwenziwa njengesethi yokugcina kokuvivinya ngakunye.

Ukwenza lokhu, nciphisa isisindo ngo-20-25% kusethi ngayinye elandelanayo, eyenziwe ngaphandle kwekhefu. Bese ukhama amasethi amathathu asheshayo ngaphandle kokuphumula uze ukhathale ngokuphelele. "Lokhu kuzodala ithani legazi ligeleze liye ezandleni," kusho uCrochaleski, "kwelula i-fascia futhi kuvule indawo yamangqamuzana emisipha emisha."

Kumasethi amathathu okuqala, khulisa isisindo ngokuvivinya umzimba ngakunye. Qala ngesisindo ongasenza ngokuphindaphindiwe okuningi, bese ufaka isisindo esinzima ngokwanele kusethi ngayinye, kodwa hhayi ngokwanele ukuthi ukhathele ngaphambi kokuqeda inombolo yakho ehleliwe ye-reps.

Uhlelo lwezandla lukaMat Crochaleski

Ingxenye 1 | | | |

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