Horo shirin: benci don sabon

Murdede kirji - da katin na dan wasa. Well-ɓullo da tsoka taro, m kirji da kyau topography za a iya yi kwance da taimakon benci latsa. Regular yi na daban-daban versions na mai kira darussan da wani barbell ko dumbbells zai taimake ka ka ƙara da adadin tsoka, gina ƙarfi da kuma jimiri yi. Mutane da yawa 'yan wasa suna yin amfani da wadannan workouts yi kyau jiki sakamakon.

Idan kana kawai fara aiki a kan kirjin tsokoki, to, kana bukatar ka ƙirƙiri wani sa na darussan da za su sauri kara tsoka taro na babba jiki. Kuma idan kun kai wani tudu lokaci a cikin wasanni, da tambaya fuskanceshi ku game da yadda za a kara benci latsa. A horo shirin a irin haka na bukatar a gyara, wadda za ta samar da matsakaicin karuwa a cikin adadin tsoka taro da kuma ikon yi. Bari mu magana game da yadda za a inganta da tasiri na wasanni ayyukan, don cimma kyakkyawan sakamako.

Yadda za ka ƙirƙiri wani horo shirin ga kirji tsokoki

Independent tari na horo da shirye-shirye domin ci gaba da murdede babba sashi na jiki na bukatar na musamman m. Yana dole dole ne ya yi la'akari da mutum halaye na jiki na zahiri. Complex horo, wanda zai zama cikakke a gare ku, ba kyau kwarai sakamakon a karuwa da jiki ƙarfi da kuma jimiri. A sakamakon daga cikin darussan da za ka ba kawai gina tsoka, amma kuma cimma wata kyakkyawar murdede taimako.

Kafin ka zama wani hadadden motsa jiki ga kirji tsokoki, kana bukatar ka ƙayyade babban manufar da horo: karuwa a ƙirjinka girma, ƙarfi da kuma jimiri, bayyananne taimako. Excellent nauyi riba ba benci latsa. A horo shirin a cikin wannan yanayin ne ya tashi daga daban-daban versions na bada tare da ma'aunin nauyi ƙara da girma daga cikin kirji da kuma ta da numfashi tsarin.

Don kari wani hadadden iya zama ta hanyar ikon abubuwa for zane da kuma gwaji na taimako. Gogaggen 'yan wasa amfani a cimma wadannan manufofi a tunkuɗa sanda a gangare, dagawa dumbbells daga baya kai, curl a kan wani benci Scott kuma benci latsa. misali, shirin Shejko horo hada wani bambancin arsenal na ikon abubuwa, wanda shi ne na gwargwado ga ci gaba da tsokoki na babba jiki, Hawan keke ne ba kawai nono amma kuma wasu kungiyoyin na tsokoki.

Dabara na yi benci latsa

Basic bada ƙarfi wasanni kamar bodybuilding da kuma powerlifting ne benci latsa. An tsara don ci gaba da pectoral tsokoki (manyan, kananan, serratus cikin agara), makamai (biceps, triceps) da kuma cikin agara dam na deltoid tsoka. Benci yana da dama bambance-bambancen karatu: gargajiya, nan da nan kwance a tara, a kan karkata benci. Kowane motsa jiki daban-daban fasaha da aiwatarwa da kuma ne zuwa ga cimma wani jiki sakamakon. A shirin kara benci latsa don hada daban-daban jinsunan wannan kashi, dangane da manufar kafa dan wasa. La'akari da ƙarin bayani a kowane irin dabara.

Benci manema: classic version

Classic benci labaru da wani barbell za'ayi a kwance mashaya. Yin kashi a wannan dabara ne m lodi ba kawai pectoral tsokoki da hannuwanku, amma kuma tsokoki na baya, gindi da kuma thighs. A classic version na bada, da wani ƙarin kaya tare da dumbbells - mai girma ga wani mafari motsa jiki shirin.

Benci manema yi a cikin wadannan dabaru:

• An fara matsayin - kwanta a benci, gindi, baya da kuma shugaban da aka gudanar tam ga surface, kafafu lankwasa a gwiwoyinsa, feet a kasa. Grif sanda dake a kirji matakin. Cire harsashi daga tsayawar, hannunsa a gaban shi.
• Exhale - runtse da mashaya zuwa kasa daga cikin kirji.
• Shakan - dauke da harsashi sama, straightening da hannu.

A lokacin motsa jiki dako dole ne dole nutse a kirji, bi da wani bata lokaci ba, kuma kawai bayan Yunƙurin na bar. A ganiya nisa daga cikin riko ne da nisa daga 81 cm, wanda aka denoted ta musamman notches a kan mafi wuyõyinsu. A wannan matsayin da hannu motsa jiki a lokacin motsa jiki ne a ko'ina rarraba tsakanin gaban da triceps katako deltoid tsokoki.

Benci a touch

Babban bambancin dake tsakanin wannan dabara yi benci tura daga gargajiya bambance-bambancen kunshi a gaskiyar cewa a lokacin motsa jiki mashaya bayan nono touch ba tare da bata lokaci ba ke sama. Jiki aiki ne zuwa ga wannan sashi na jiki (kirji, da makamai, baya, gindi da cinyoyinsa), amma ta kara da taki da kuma tsanani ya karu ikon yi da kuma jimiri dan wasa.

Shirin benci ga sabon shiga da su sun hada da wannan darasi a matsayin dace da zuwa classic version. Wannan abu ba kunshe a gasar bada, amma aka yi amfani da ko'ina a cikin al'ada ƙarfi horo a matsayin novice da kuma sana'a 'yan wasa.

Benci a tara

Ikon tara - mai girma wasanni kayan aiki, wanda zai ba ka damar kara da tasiri na horo a kan benci latsa. Godiya ga shi, za ka iya saukin shawo kan lokaci na kan tudu a cikin sa na tsoka taro da kuma kara karfin samu ta hanyar aiki tare da mutum kaya masu nauyi ba tare da taimako. Yi amfani da ikon frame don inganta da dabara na yin gargajiya bambance-bambancen motsa jiki don aiki da makafi spots da mawadãta daga ƙungiyoyi.

horo shirin (benci latsa):

• Saita benci a cikin firam ikon, kulle wuyansa da Tashoshi a nesa na 5 cm sama da kirji. Weight na bar dole dace your max for 10 reps. Kafin yin ta dole zafi tsokoki don kauce wa rauni zuwa tsokoki da jijiyoyin sun hadu.
• Karya a kan wani benci, kuma matsi da barbell daga cikin ƙananan matsayin matsakaicin yawan sau.
• Tãyar wuyansa retainers a tara a daya rami da kuma up sake zuwa ya dauke da mashaya don kammala gazawar da tsokoki.
• Maimaita wannan mataki har sai da mafi yiwu matakin.

Wannan shirin benching mashaya kwanciya ba m jiki iri a kan pectoral tsokoki, da tsokoki daga makamanku da baya. Sabon shiga suna shawarar yin amfani da wannan zabin bada domin raya fasahar da kuma kara ikon yi. Advanced 'yan wasa, shi zai taimaka wajen shawo kan wani tudu a horo, inganta yadda ya dace da horo. Irin wannan zafin matsin da shawarar a allurai don kauce wa overtraining kuma zai yiwu tsoka rauni.

Benci manema: karkata benci

Danna kwance a kan wani benci karkata iya yi a kai matsayin a saman ko kasan. Wannan ba ka damar load da babba ko ƙaramin ɓangare na pectoral tsokoki. Idan kai ne sama da kafafuwa, nauyin da dama a kan babba kirji, triceps da deltoids. Da gangare daga cikin gidaje kasa ya hada da aiki ƙananan ɓangare na pectoralis babbar tsoka.

yi dabara:

• saita mayar da wurin zama a wani kwana na 30-40 digiri.
• zauna tam guga man da baya surface ƙafãfunsu sauran da kasa;
• Mu dauki post - nisa damƙarSa ce, a halin da ake ciki ƙayyade wuyansa a low aya: dabino ya zama tsananin sama da gwiwar hannu, hannu da dantse - perpendicular zuwa bene.
• batu na tangency wuyansa albarku - saman (kawai a kasa da abin wuya kashi) ko ƙananan ɓangare na kirji, dangane da karkata daga benci.
• numfashin - jifa da bam saukar.
• Exhale - dauke sama.

horo shirin (benci labaru tare da wani gangare) na iya hada dama zažužžukan bada. Za ka iya amfani da daban-daban na riko (a gaba, baya), don taimaka matsakaicin adadin tsoka. An shawarar gaba da benci tare da wani barbell a kan wani benci karkata daban-daban ikon darussan da dumbbells cewa zai taimake ka ka ƙirƙiri wani kyakkyawan taimako na tsoka.

boosting

Boosting dabara da ake amfani da su inganta da ikon yi na 'yan wasa a ƙarfi wasanni, da kuma matsayin wata hanya ta magance karbuwa ga horo, wanda suna tare da rashin ci gaba. Kashe a da dabara na gargajiya benci latsa, amma wuyansa ga kirji ba ya fada. Akwai daban-daban zaɓuɓɓuka saboda gonakin, misali, da sanda za a iya saukar da 10-20 cm ko ƙananan. Burdening zabi dangane da babban maƙasudin horo. Don ƙara ƙarfin da dan wasa, da motsa jiki da aka yi tare da manyan nauyi, amma kananan mawadãta makon 2-4 maimaitawa.

Korau benci presses

Korau dabara na benci latsa ne daya daga cikin mafi wuya karfin jiki. Irin tarbiyyar bambance-bambancen yana da wani stimulatory sakamako a kan m tsarin da take kaiwa zuwa wani pronounced microtraumas tsokoki ta hanyar amfani da} arfin nauyi. Korau benci presses iya ƙara ikon rates da kuma taimaka wa tsoka riba.

yi dabara:

• da fara matsayi ne guda kamar yadda a cikin classic benci latsa.
• nauyi - 100-150% na matsakaicin wanda zai iya tada lifter a daya maimaitawa.
• sanda da aka cire daga sigogi da wani abokin tarayya, kuma sa'an nan a cikin jinkirin motsi da dama a kan kirji.
• up daga kasa batu na dako kiwata abokin;
• sa'an nan kuma akwai wani jinkirin ragewan na mashaya a kan kirji.

horo shirin (benci tura a cikin wani mummunan m) na iya zama nauyi zuwa load da tsokoki, da jijiyoyin da kuma gidajen abinci a kan dukan kewayon motsi. An ba da shawarar yin wannan aikin fiye da 2-3 sau a daya motsa jiki da kuma fiye da 1 lokaci a cikin kwanaki 10. Kara adadin kuma mita na azuzuwan halarci take kaiwa zuwa overtraining da tsoka raunin.

Crash benci latsa

Idan ka horar da nauyi ba tare da taimako na wani abokin tarayya, to, ku yi shakka bukatar mu kiyaye ranmu don kauce wa traumatic yanayi. Crash motsa jiki za su iya zama kamar haka:

• kafin yin benci latsa, cire kwa'di cewa amince da pancakes a kan fretboard.
• Idan ba ka da ƙarfi komawa zuwa ga harsashi a kan counter, a hankali runtse da mashaya da kirji.
• dama a kan fretboard su matsa kusa da fanke, da kuma dauke sama - pancakes a kan hagu ta yi sulɓi a kasa;
• yi wannan aiki tare da hagu, clutching wuyansa na bar.

Don kauce wa irin wannan yanayi, a cikin rashi na mataimakin, shi ne shawarar yin benci presses a tara.

benching shirin kwance a taro da kuma karfin

Don gina tsoka taro na babba jiki da kuma kara da ikon rates, shi ne zama dole a yi benci labaru a key kashi na motsa jiki. Mun bayar da ku a shirin cewa ya ba da wani tsanani iri a kan pectoral tsokoki da kuma samar da wani nauyi riba daga watanni 3 zuwa 10 kg. Don kauce wa overtraining da kuma rauni, irin wannan horo ne kyawawa don ciyar 1 rana a mako, gaba daya kawar da ruwan dare darussan ga triceps. A hadaddun kunshi darussan: tura-rubucen da benci latsa.

Shirin domin ƙarfi kuma nauyi:

• A farko mako - benci tura daga bene a load firam. A darasi an yi kwance a kasa, wuyansa gyarawa tsawo forearms (magincirõri kamata taba da kasa dan kadan). Duk lokacin da matsi da mashaya har zuwa iyakar m karfi to load duk tsokoki da kuma tendons da hannu a cikin ikon cell. Burdening 100% - wani nauyi da cewa za ka iya dauke 5 sau a cikin dabara aka bayyana a sama. Yi 5 sets of 5 maimaitawar na da wadannan hanya: a dumi-up (saita 2 tare da nauyi 50% da kuma 75%), 2 aiki m (100 wt%), daya fasaha (75 wt%). Sauran tsakanin sets ma'aikata - a kalla 3-4 minti.
• Biyu mako - Dips da nauyi. load manufa ne guda kamar yadda a benci latsa. Yin 5 sets of 5 sau 2 motsa jiki 2 aiki, daya fasaha. A darasi an yi daga tsaye a kan wani tsayawar a cikin layi daya sanduna: sha taba - matsi da kuma burdening kansu har a mike makamai, exhale - sama da goyon baya.
• Mako guda uku - benci a tara. Neck gyara sanda a kasa (5 cm sama da nono), yin load a cikin wannan hanya kamar yadda a cikin sama darussan - 5 sets of 5 sau. Da farko zhmete nauyi zuwa sama, sa'an nan ta sauka ga goyon baya.

A cikin makonni uku, da kuka ciyar uku workouts kunshi daya motsa jiki. Bayan nan, ƙara da aiki nauyi 2.5-5 kg da kuma wuce farko sake zagayowar. Idan ba ka iya yin lambar da ake so na reps, sa'an nan a gaba darasi, kokarin rama domin load. A kan talakawan, bayan uku ko hudu hawan keke na aiki nauyi benci manema kamata kara da 7,5-12,5 kg.

ƙarshe

A wannan labarin, za mu bayyana a cikin daki-daki, yadda za a kara benci latsa. A horo shirin dole ne a kõma sama shan la'akari da burin da cewa dan wasa so ya cimma a sakamakon ayyukan a ikon wasanni. Domin cimma kyau kwarai sakamakon a nauyi riba, ta ƙara ƙarfi, da jimiri yi, yi da dama zaɓuɓɓuka saboda benci labaru a hade tare da sauran ruwan dare bada. A hankali kara da kaya a lokacin horo don kauce wa rauni, kuma overtraining.