Nokuqeqesha ubunzima kwezandla. Indlela ukwakha izihlunu ingalo: umthambo

Ukususela ebuntwaneni, wonke umntu ezazi imfuneko womelele. Abafana, enxibe T-shirt ehlotyeni, ngokufuthi zama ukumpompa up zomfana zakho ...

Umxholo wale nqaku - ukusebenzisa izandla phezu komhlaba. Sithetha malunga nenkqubo yoqeqesho, ukuba agxile ichaphazela ukunyuka engundoqo izihlunu nengalo: isihlunu esineendidi kunye nezihlunu yengalo. Ngelo xesha, ukwenza imithambo, qiniseka ukuba ahlawule ingqalelo kwezinye amaqela izihlunu: ngasemva, kumaphephandaba, iinyawo, amagxa, intamo. Umzimba womntu - i indalo ngokumangalisayo ivumelane. Yena xa engekho mgaqweni ngokuxilonga ngaxa amanye amaqela izihlunu ezinkulu nje akayi kuvumela ukukhula izo- (umzekelo, ukuba izihlunu umva le usesemva emva kuphuhliso lwabo).

Olinganise inkqubo yoqeqesho

Indlela ukwakha izihlunu? Le ngxaki, nto leyo elisombulula ngempumelelo uqeqesho yanamhlanje, aliyi kwamkela indlela technocratic: ukulayisha ngenxa surplus lelikhabayo - ukwenzakala kunye nokugqitywa imicu kwezihlunu. Isigaba ebaluleke kakhulu achache. Ukukhula izihlunu ezingalweni ixhomekeke befunda, Kakade ke, lo nonlinear. Iingcali ziqikelela ukuba ukwanda izihlunu ingalo 1cm kukhatshwa kukwanda ubunzima iyonke yomzimba womdlali ukuze-3 kg. Ngako oko, kufuneka kuqinisekiswe protein isondlo kwaye imo uqeqesho kugxininisa esandleni ayikwazi ngaphezu kwe-30% umthambo iyonke. Kakade ke, lo isiphumo uqeqesho yaphuculwa ukutya ezemidlalo zikhethwe kakuhle.

Tool - ukusilela kwezihlunu

Nokuqeqesha izandla phezu eninzi, njengayo nayiphi na izihlunu, icebisa umjikelo yokuthamba bomthwalo. Yenza iindlela ku projectiles (barbells, dumbbells, simulators, wegazi) kunye ubunzima bayavuswa ayikho amaxesha ngaphezulu kwe-8, kufuneka ukufikelela ukusilela dystrophy iseti karhulumente. Nesiphumo ukusilela dystrophy yenziwe nkulu xa oku iimbaleki zikarhulumente zithathe ngabom yi imizuzwana 15-30.

Ukuba uthetha ulwimi amayeza ezemidlalo, ukuze kufikelelwe isiphumo - ukukhula mass imisipha - usebenzisa inkqubo glycolysis anaerobic. Ngamanye amazwi, izihlunu skeletal kunye amandla efunyenwe igcwala glucose ukuya lactic kunye sokonakalisa parovinogradnuyu acid phantsi kweemeko oksijini intswelo. Ngokwendalo, izandla phezu uqeqesho ubunzima kwakhona isekelwe kule meko.

Yintoni kwenzeka kwizihlunu izandla kuqeqesho impembelelo? Bafumana microtrauma ezininzi. Xa oku ifayibha zonakele, yatshabalalisa izakhiwo protein. Kule meko sithetha ntshikilelo ekumgangatho ophezulu umthambo. Ukuba ngoko ukwakha ngokuchanekileyo phambili kumjikelo uqeqesho kunye nezemidlalo ukutya kwabo, womdlali iqhubeka, ngenxa isiphumo skeletal sverhvosstanovleniya kwezihlunu.

ukwahlukana umthwalo

Emva kokusebenza kunye noqeqesho ubunzima ubuninzi izihlunu zakho kufuneka unyango olulodwa, kakuhle. Qeqesha izandla phezu ubunzima komjikelo ibandakanya zokunciphisa umthwalo osi- 50-60% ye ubunzima ubuninzi. Le ndlela kuthiwa abaqeqeshi mikroperiodizatsiey: ngeveki imithwalo enzima ithatha kwiveki ukukhanya.

Noko ke, intsha, ukuya impumelelo yokuqala, bakholisa ukuba ukukhangela phantsi akathetheleleki ngokungakhathali ... Kule nkalo, sibhenela uqeqesho nzima isicelo ukunciphisa ubushushu, azinikele kwisenzo umthamo rhoqo umthwalo. Njengoko rhoqo njengoko kuyimfuneko ukusebenza ezincane, sikhatshwe ukukhula izihlunu xa sverhvosstanovleniya. Oku kunegalelo ukuyilwa kwento isiqabu entsha. Isigaba buyisela iyafuneka. Layisha kusengqiqweni uya kwandisa kwi "ingcwaba" kumjikelo olandelayo. Inzondelelo ekuqeqesheni umzimba atyiwe iziphumo yokudodobala of mass kwezihlunu.

Nangona kunjalo, oku kungasentla - oku impendulo ngokupheleleyo umbuzo ka yokwakha ngayo iingalo emikhulu. Kuyimfuneko ukutshintsha izimvo zabo kanye ekusebenziseni amandla mass kwezihlunu.

ubuchule Faka abanxibe impahla

Barbells, dumbbells, ukufaneleka ... Zonke ezi baqeqeshiwe kwaye powerlifters, kunye weightlifters. Kodwa izinto zabo ezahlukeneyo. Kuba powerlifters hayi ubunzima kwezihlunu, kunye nokonyuka olunye-off kwi ubunzima ubuninzi ebalulekileyo. Bodybuilders benza inkqubela kwinkqubo yoqeqesho, ukwandisa ubunzima ukusebenza lwezixhobo zemidlalo. lowo umthwalo uqeqesho yoko, ukuba nkulu.

Kwaye iindlela indlela yokwakha iingalo ezinkulu, bodybuilders kakhulu. Ngapha koko, aba badlali basebenzisa ekukhuleni imisipha akakho omnye, kodwa ke iintlobo iimpawu zokhuseleko ezintathu. Kwenziwe izakhono weightlifters amandla zokurhwaqela kwezihlunu ngexesha nokuphakamisa ubunzima (yindibanisela kwimicu izihlunu) akunjalo kangako. Bona i-60% nje kuphela yabantu abasebenzayo xa ubunzima elawulwa yandisa (isigaba intshukumo negative) no-75% yabantu abasebenzayo ubambe ubunzima abakwindawo liphezulu.

Ngako oko, yeyokuba isebenza kakhulu ekukhuleni lwenkqubo izo- kunye esineendidi ezintathu zoqeqesho nenye ngesandla.

Programme Training Hand

Izandla rock nzima. Wonke aphindwe umthamo kufuna umgudu unyanzelekile. Thina kweli nqaku sifuna sinikele ingqalelo ngendlela echanelekileyo ukusombulula lo mba, ngokuqulunqa imigaqo, isilumkiso iimpazamo kunokwenzeka ucebise imithambo kunye namandla.

Uninzi abaqeqeshwa izandla timhaka ukuya zomfana. Ngamafutshane, yena emke iliso. Noko ke, musa ukucinga ukuba isambuku izihlunu ngesandla, ezizezi ezimbini kwezintathu esineendidi. Ezi izihlunu badla ngokuthi abamelene. Eyokuqala kwezi imisebenzi ingalo yokukhwabusha, okwesibini - on ukwandiswa. Ukuba uhlawula ingqalelo omnye kuphela kubo, ukunyuka yesibini braked ngumzimba. Ngoko ke zomfana ezinkulu ngaphandle esineendidi omkhulu nje alinakuzuzwa. Yena uya kule impazamo methodological e isiqabu, kodwa obhityileyo. Qaphela ukuba uphuhliso evumelanayo izandla kwabadlali kunye ahluze izihlunu yengalo.

Khumbula ukuba inkqubo yoqeqesho kwi osandla singabanga i Uqheliso ezizimeleyo, kodwa yinxalenye yeprogram ngokupheleleyo yoqeqesho yembaleki. Noko ke, izihlunu uzakuwushiya ungajongwangwa ngexeshana ingalo yokwakha kucetyiswa kabini ziquka bawasebenzise phakathi uqeqesho kumjikelo veki kanye nge zokuqeqesha ukukhulisa ubunzima elikhulu, kwaye eyesibini - kunye isiqabu.

zomfana

Ukuze ukuthintela ukwenzakala kunokwenzeka, umthwalo ayikho nemisipha neefayibha izihlunu elibaselwe ngumoji, sicebisa pre-Amazing. Kuba izihlunu Ingalo setyhula ngamandla eshushu-up, uze - yokuzolula iintshukumo. Thina kweli nqaku liza kunika ingqalelo ezintathu kwisakhiwo sakho ezingundoqo beemvavanyo; ngokuba, isihlunu esineendidi kunene. Basuke ababulawa nomthwalo noqeqesho enkulu. Qaphela abaqeqeshwa: esebenzisa iyonke uqeqesho ethukile ubunzima kwezandla zinokudityaniswa imithwalo ngokulinganisela izihlunu umva (abdominals), kunye vice versa.

Abaqeqeshwa beza ziyabanceda itafile "izo- ezintsonkothileyo Basic," ithunyelwe ngezantsi.

Ukuphakamisa kwi nokuma zomfana njengomnye ukuzilolonga yamandulo, ekusekeni top right, oluphakathi kunye ngamazantsi zomfana.

Phakathi nokusebenza kwayo, isiqu (umntla) kugcinwa ngqo, iinyawo ibekwe zamagxa magxa. Eziqhube ngaphantsi koko intonga okumbophelela. Ingqiniba eziphezu emacaleni umntla. Le boom uvikivwa ukuya kwinqanaba esinqeni. Le emehlweni le imisiwe yaye ngqo phambi kwakhe. Thatha umoya, womdlali uyagoba iingalo, kwaye bar kwinqanaba esifubeni. Kubalulekile ukuba iingalo kwi intshukumo loo bahlala endaweni yayo ekuqaleni, okt. E. zingagexagexi. Kunye kunye nokuvela exhales bar. Ngoko ke intonga kuhle ithotywe kwinqanaba esinqeni. Kubalulekile, ngokwenza umthambo ukuze ugcine umzimba isikhundla tye.

Ukwanda kwezi izo- kunye supination kwenza dumbbells kokuqamba, naye wenza ukusuka kwindawo emi ngeenyawo zibekwe zamagxa-magxa. Dumbbells ephakanyiswa enye kwenye. ukuphefumla isingqisho - ezifanayo nezo abakhankanywe Kumsebenzi ongaphambili. Igama elithi "supination" kuthetha iibhrashi ukujikeleza kunye dumbbell kwi phezulu ukuya ubhontsi. Eli linyathelo ngokwemvelo, kuba ukwenza njalo kubangela loncamathiselo oluthile imisipha zomfana kwabantu.

imithambo zomfana kwi yongezelela ubunzima yaphosa izo- phezu kwesitulo ngu Scott. Kuyinto jikelele: enokwenziwa kunye a Nge kunye dumbbells. phawu awodwa i nitrogen kwi kwizithuba ngesandla kwesitulo, accentuated apho esibayeni yenzeka engqinibeni. Ngenxa uyondelelwano lwee- uxinezeleko engqinibeni imeko esisiseko hayi ubunzima nomthwalo nyanga ezinintsi, yaye elele phantsi asikuko ukuba kuphela, okt. E. imoto kwi kwisitulo Scott usoloko lwenziwa kwi awo buso. Xa ixabiso oko buyafuneka ukuze umsebenzi umthwalo izo- kwi kwintshukumo umva-phase - yade.

Kwakhona uqeqesho isandla kwiholo phando ibandakanya ezi hamstrings ngokutsala izo- kwibloko kuyi (high-block). Ukuqala isikhundla - emi, efana naleyo echazwe ekusebenziseni yokuqala. Ayeguqa iingalo, iyunithi sokugcina kwindlela kufuneka ikhuseleke indawo yayo ephezulu - ngaphambi kuyabuya ukutshisa ngcembe izihlunu.

Nangona kunjalo, umbuzo othi "Indlela ukwakha izihlunu?" Izo- Ngokuphathelele ngoxa kuvezwe ngokupheleleyo. Inyaniso kukuba neembaleki omfutshane ngesithomo isiseko entsonkothileyo ngokwaneleyo ukwenza yonke ngokupheleleyo a zomfana. Ukuba zomfana inde - wayohlala ufuna iseti engaphezulu beemvavanyo (jonga itheyibhile kwi "Ukuqeqesha kwincopho zomfana."):

Umsebenzi ophambili kweli imbaxa, njengokuba ubona, intonga EZ-ngokutsala izo-, oluqhutywa phezu kwesitulo ngu Scott. inzuzo yayo - ifuthe eqhelile yokwandisa nokuvusa kwincopho emazantsi zomfana.

esineendidi

Nangona kunjalo, inkqubo yokuzilolonga olunesiphumo iseti olulandelenayo ubunzima isandla nazo ziquka ezinye izihlunu ingalo elikhulu: esineendidi kunene. Esineendidi - isihlunu, emi inkoliso kwisiqingatha ongentla esandleni, kuyimfuneko ukuba ukusebenza kwakho ngaphantsi gqolo kwe zomfana. Volume esineendidi intsimbi yehashe unika uncedo ingalo nenye ugqibile kunye nenkangeleko bakulindele. Isikolo esikhulu kuqeqesho lwakhe uya kusinika zikhethwe ngononophelo ngokobunzima, inani kophindo, imisebenzi zodwa zidweliswe kule theyibhile echaza iseti esisiseko ukuzilolonga esineendidi.

Qaphela: cinezela kwibhentshi French kakhulu esibuhlungu. umthwalo Point kwi amalungu engqinibeni imisela ukuncitshiswa ubunzima 50-60% yoqeqesho ubuninzi. Ingqiniba kufuneka zigxunyekwe ukulayisha ihlawulwe esineendidi, hayi kwezinye izihlunu. Womdlali ilele phezu kwesitulo. Ngokupheleleyo, ukuba posi ekuqaleni esemva intloko yakhe ingenisa abancedisayo. Ibambe intamo le kufuneka ibe banzi. . Umgama phakathi iibhrashi kwi mfo uphumelele ekukhethwa ukuba ubanjwe uluhlu 20-30 cm walumkisa ngokubanzi Yaphathana kwesitulo ngesandla French kwandisa amathuba okuba yokwenzakala. Ngaphandle ukumpompa izihlunu ingalo le nkqubo iya kuba nempumelelo ngakumbi xa usebenzisa EZ-intonga kunokuba kunye intamo ngentonga oluqhelekileyo. Umthwalo isasazwa bodwa kuzo zonke zontathu Imicu imiqadi esineendidi kwezihlunu.

ehleli kwisitulo French lubonisa ukuba yembaleki ohleli phezu kwesitulo kunye back nkqo. Iinyawo ngokuqinileyo kuhlala phantsi, emva ngqo. Kwindawo yokuqala ka njengexhalanga bar eliphezu kwentloko yakho. Ke womdlali kancinci lihlisa bar emva kwentloko yakho. Kumisa le Uhanjiso subjectively kumiselwa indawo apho imeko leyo esineendidi uvalo. ukukopela kunokwenzeka kwaye bandaging iingalo. kwisitulo French ehleli kwaye ewalayishayo izihlunu umva kunye abdominals.

Ukumpompa izihlunu ingalo kwi gym esineendidi zokumpompa kucingwa ngempumelelo ngaphezulu kwe usebenzisa benching zakudala French. Kutheni? In kwesitulo French cinezela weight elibonakalayo kwindlela iingalo zakhe. Ngoko ke, naxa projectile ubunzima 40-60 kg (ngokuxhomekeke imeko yendawo womdlali kaThixo) kungenzeka iintlungu.

impompo Exercise Isandla abe ukusebenza ezahlukeneyo. uqeqesho block ivumela womdlali ukuba basebenze ngokuzimeleyo kwi kuphuhliso esineendidi ezinobunzima 100 kg okanye ngaphezulu. Ngaphezu koko Iimbaleki ezilungiselelwe zisebenza iingalo ukwandiswa kwezi esineendidi block phezulu ezinobunzima ka 140-150 kg. Kulo mzekelo, lo msebenzi ayikho bodwa. Zifana ukuqeqesha izihlunu emqolo abdominals.

ngesa-

Evumelanayo Uphuhliso ingalo mbaleki kuye kucingeleke ukuba uphuhliso izihlunu ngesa- (zamagxa-ray). Bona enxulumene ngokwesithethe ngamandla womdlali. izihlunu ngophuhliso zinika ukubambelela ekhuselekileyo izixhobo zemidlalo. Ngako oko, bona sinqabisekile ngenxa yokusebenza mbaleki umthambo ezahlukeneyo. Ukuba ngesa- ke "songqamano olubuthathaka" kuphuhliso womdlali, yinto inkqubo yoqeqesho nje ngamnye ubunzima kwezandla semngciphekweni. kunene obomeleleyo kwaye ifuna uphuhliso namanye amaqela kwezihlunu. Umzekelo, ukuba uphuhliso izihlunu umva nezinye izinto ezisisiseko ezibalulekileyo - ukuwutyhalela kulo kwithambeka bar esithathwe ukubambelela ebanzi, iphakama phezu esime abambelele ngokubanzi emva entloko. Kucetyiswa ukuba uphuhliso kwale nkqubo umthambo qela kwezihlunu lucaciswa kule theyibhile ilandelayo: ". Eli bhotwe beemvavanyo ukuba izihlunu ezi ziyenza"

Xa zomfana saliphosa intonga umva abambelele ukuma brush - entendeni yakhe. Lo msebenzi ke sokwahlula. Kucetyiswa ukuba iimbaleki abasele iziphumo kuphuhliso izo- kunye esineendidi.

Iqala isikhundla - Lungisani umntla kunye iinyawo zenu negxalaba-magxa. Izandla ne kruthu mpefumlo iingalo. Intonga busisigxina phezulu. Kwi siphefumla, iqokobhe emva kwindawo yayo yokuqala.

Imisebenzi engundoqo kuphuhliso lwamagxa izihlunu-ray i "ihamile". kusenziwa ukusuka kwindawo emi khosi phakamisa dumbbells nokushicilela, kunye neentende zijonge umzimba ngokusisigxina. Xa "ukuxakaxwa," umzimba kufuneka ongagungqiyo.

iintshukumo ngesandla kufuneka zibe mpuluswa, ngaphandle uphakamisa, oko lwenziwa iqhosha lombane.

Ibhrashi flexion kwexesha intonga iqhuba koololiwe iseti nganye ukusilela. Indawo - ehleli phezu kwesitulo. Xa ngezandla emxinwa siyinqobe Nge esithathwe izandla - iintende ujonge ngakuwe. Iibhrashi unbend kunokwenzeka, uze emva koko siphindwe. Zisebenza kuphela esihlahleni. Ngaloo waqeqesha ukubambelela enamandla.

efaka isandla ekhaya

Ayiyomfihlo into yokuba xa kukho izizathu efanelekileyo kwimbaleki abanomnqweno kungandisa ubunzima ngezandla zabo. Ukuze wenze oku, oko kwanele ukusebenzisa amalungiselelo emzimbeni jikelele, ebandakanya ekusebenziseni ubunzima owakhe umthwalo. Apha, lo mgaqo: nje - ukuba akusoloko into embi. Isisombululo ebalulekileyo ukuqokelela kwemisipha mass kwaye zinike umthambo kakhulu elula. Kokuba siphendule lo mbuzo, ukumpompa indlela up bakhe izandla pushups. Kuxhomekeka uqeqesho elibonakalayo, ungakhetha enye yeendlela - kugxininiswa emgangathweni, isundu, amanqindi, iminwe, iimbambo, izandla, ngomva izandla. Le theyibhile ilandelayo uchaza a pushups indlela Amazing.

Good ukusebenza izihlunu izandla ukuba zicingeleka iphakama kwi bar (ibha nkqo). Ukuba intsebenzo yabo nako ukudibanisa uhlobo ibambelele: phambili, ngasemva, emxinwa, eliphakathi, ububanzi. ayikhuthazwa sokujingajinga, ukubamba up nge jerk ukuze kuphunyezwe kangangoko. Kukho omnye umsebenzi 'luncedo'. Uxinezelekile impembelelo esineendidi (extensor izihlunu) batsale kweebar.

Noko ke, ngokuba qualitative ikhulise-up izihlunu izandla akufuneki lasiwa inani push-ups kwi bar tye nemivalo ingqamene kwiseti nganye. Kucetyiswa nje ukufikelela inani zilandelayo kophindo kwindlela yokusebenza: 4 Iiseti koboniso lwe-10. Ngaphezu koko, ngokuba ukwandisa ubunzima izandla xa iphakama abaqeqeshwa ebhatalwa kwi ubunzima ezongezelelweyo umzimba ngaphandle ukwandisa inani kophindo kwiseti.

isiphelo

Yandisa ezandleni yenkitha - inkqubo yoyilo. Qala ukuba bazibandakanye kwizicwangciso zoqeqesho kunye nomjikelo veki, siza kubonelela inkqubela efanayo kwezihlunu. Nangona kunjalo, le nkqubo iya kuba ukusebenza kwisigaba iminyaka emibini ukuya kwemithathu. Kwixesha elizayo, iziphumo cala braked. Ingaba yinto yokugqibela izibonelelo zomzimba ukhathele? Akunjalo konke. Isizathu - i zomzimba zabantu. Umzimba nje wayeka kakulu. Yena mezhtrenirovochnogo ukuphumla ngokwaneleyo.

Ukuze kufikelelwe kuphuhliso olungaphezulu umjikelo noqeqesho kufuneka lenyuke ukusuka kwelinye ukuya kwiiveki enye enesiqingatha. Ngumzali, i ukuzilolonga ngakumbi ezinqabileyo ibonisa kulo mzekelo isiphumo ilungileyo umthamo weight. ke uya kungena kwixesha elitsha lokukhula kule minyaka 2-3 izandla. Emva koko - kwakhona ukwanda kwisigaba mezhtrenirovochnogo ukuphumla. Noko ke, ayikhuthazwa tu into yokuba ukwandisa iiyure ezingaphezu kwama-72. Nakuba kunjalo, utshintsho creative iinkqubo ezahlukeneyo zoqeqesho iminyaka 9-12 beemvavanyo olunzulu Tyhila mafikizolo mbaleki ukwenza womdlali phambili.