Piko Zottmana: Lead technique mahi

Tenei rōpū uaua pēnei i te kikowhiti, he he wāhi raruraru te mano o ngä kaitäkaro. Ko te take i te paerewa mahi i roto i te ringa o kore tata pā tenei rohe. Bole tua, kikowhiti tamata āta kore ki te uta. Ko tenei e tika ana ki te meka e, he rōpū uaua āhua ngoikore, e kore e hohoro potae kikowhiti, me uaua ūnga whiwhi i te kawenga tika. Ko ki te whakawhanake i te mea e tika, me i reira e te iti rawa e rua ngā take. Tuatahi, me kia whakawhanakehia te tinana proportionally. Na tuarua, te kaha te kikowhiti, te kaha te pu. Otiia kahore he pu kaha i roto i te hākinakina o te tangata i tetahi mea ki te mahi i.

E rave rahi kite e titiro loaders noa kikowhiti nui kaha atu i taua o ngä kaitäkaro ngaio. Ko te take i roto i awe kaipara whakangungu noa tenei rōpū uaua anake i roto i flexion me toronga o te ringa me te nikau o te kōpeketanga. Heoi, ko te kikowhiti ko tetahi mahi pērā i tītaka, me te wahi nui o ona kurupae mo tenei whakaaro te tikanga hoki te. Huri i te reira i roto i taua i te tetahi e te mauria i te momo o te kaha mahi, pai papua kikowhiti atu te frequenter o te whare hākinakina. Ko reira i roto i te huringa o te paraihe, ko te mata katoa o te mahi, e pā ana ki nei ka kōrero tatou i teie mahana.

Piko Zottmana - mahi tawhito e tono inaianei torutoru rawa te iwi ki to ratou whakangungu, engari i roto i te noa. āhei te reira ki a koutou te mahi e rua nga uarua me te kikowhiti. Kia kitea o roto i te mea e taea e tenei mahi e whai hua i roto i te bodybuilding hou.

āhuatanga General

Tenei mahi ko, rite kua whakahuatia, hei whakaako i nga uaua o te huha me te kikowhiti matau. tutuki tēnei mā supination me pronation o te kawititanga o. Mahinga whai ana raruraru tino motuhake, na kua whakamahia te reira i roto i to ratou whakangungu, e kore kaitäkaro katoa. Haunga ako o uaua, e tauturu te reira ki te whakarei ake pu, me te whakapai ake i te hononga neural. Ko te tikanga o te kuware ki te matau, engari uaua mo nga uaua. Na reira, i te tuatahi e tūtohu ana e kore e ki te rere ki te whakapiki ake i te taimaha o nga dumbbells. E te ara, whakangungu George Zottman ki dumbbells taimaha 50 kg. Otiia i mua i tae tatou i taua whika, he mea e tika ana ki te rangatira te tikanga.

Piko Zottamana te tikanga mahi i roto i te otinga o te whakangungu o uarua hoki ranei, me te te ako mahana-ake o nga uarua. pai ratou kaitäkaro i tetahi taumata. Hoki tīmata faaohipa ngā hononga neural whakangungu me tona ringa rehe e. He weightlifters mohio whiriwhiri ki reira whakapai ake i te āhuatanga mahi o te ringa, e faarahi te reiti mana i roto i te deadlift me te pēhi i te pae.

E uaua e mahi

I mawhiti tuatahi rite te koromeke mahi ohie mō uarua titiro reira. Heoi, ki te titiro koe tata, e te reira i te tahi mau rerekētanga, e tika ana ki nei huri i te reira ki te uta i atu uaua. Ka rite ki te hua, ka mahi i tika, Zottmana tukua piko mahi i roto i enei uaua:

1. uaua brachioradialis (brachioradialis).

2. radialis te carpi flexor uaua.

3. Ko te matitoro flexor.

4. teres pronator uaua.

5. uarua (roa me te upoko poto).

I ia wāhanga o te kaupapa e tango te kawenga he uaua ngā. Ratau, uaua brachioradialis haapao ka mahi tika, mahi ka e ongo'i he sensation tahunga i roto i te rohe pokohiwi. Ki te he reira, te auraa e mahi nga mea katoa te tika.

mahi technique

Na, i mua i te tīmata koe te kutētē ringa, e hiahia ana koe ki te tango i te tūranga tīmatanga: ki te tiki ake i te dumbbell, hei tika, tika koutou ringa, nga tuke aki ki te tinana me te kapu anga ia atu. Ko te wā ki te tīmata flexing. Ki te ringa launoa takai. I roto i te wāhanga rawa tuatahi o te kaupapa e hiahia ana nga kapu ki te tohatoha ki runga. I te tihi e hiahia ana koe ki te ki'i tu'u ki te tiki uarua kawenga mōrahi.

Na e taea tatou puta ki te atamira i muri - dumbbell e tukupu. Tuatahi e hiahia ana koe ki te tahuri to koutou ringa kia te kapu anga iho. Āta, ki te manawa, ringa hoki ki te tūranga tīmata. Here, i roto i te parau tumu, me katoa.

hapa noa

Ka rite ki te tikanga, e mahi ana flexion Zottmana, manako kaitäkaro enei hapa: waiho i te mahana-ake, manawa kōhikohiko, dumbbells taimaha taimaha.

He mea nui ki te mahara e te manawa, ko te i te tihi o te kaha tīwera. Kaua e hanga i taua i te raro ranei i te aronga o te haere. Ka taea e patoto te reira i te manawa, me te ki haafifi i te mahi.

Ko te mahana-ake, ka i mua i te tīmata koe flexing Zottmana, e hiahia ana koe ki te hanga i tētahi pūnaha ohie mō te e painaina ana ake uaua i roto i te ringa. E nehenehe te reira rite te hurihanga mua, a ka mahi ki dumbbells marama (press, te hurihanga, totoro).

tīwhiri āwhina

ka mahi tuke flexor pai nui, ki te i te tihi, ka ko te dumbbells i te taumata pouaka, paku nuku te whatīanga ki raro. A, no te ite koe rawa ngenge, he reira taea ki te faataime i te dumbbells me kaha ruru ringa i te hēkona ruarua mo. Tenei whawhe ohie tango i te kawenga i te ringa, a taea piko Zottmana tonu koe.

Tītaka te paraihe i roto i te kohi, me te e tukupu ana kia tino tupato. He kawenga mō te kikowhiti hurihanga uaua, pai te ū enei nekehanga. Heoi, ki te hanga koe i te tupeke, kia mamae ratou. E tūtohutia ana ki te mahi i tenei mahi i te mutunga o te whakangungu, no te mea he tino taimaha i roto i te tahi pokohiwi. He mea nui ki te whiriwhiri i te dumbbells taimaha tika. A, no te e hoatu 12 aua ki a koutou, kahore tetahi raruraru, he iti rawa te taimaha. E mea titauhia e runga i te tāruarua 8 i kahore kaha.

Ko te mea tino nui i roto i tetahi whakangungu - taputapu. Na, ki te kore e taea e koe nga mea tika ki nga ringa e rua i te wā kotahi, ka ngana ki te ringa kē, e arotahi ana ki ia o ratou.

haumaru

whakaaro ana tēnei mahi te ki kia haumaru rawa, engari ki te wareware koe te hangarau, i reira kia kia raruraru. Ko te mea tuatahi ki te mahara - flexion mahi pai, ki te awhina o te kaha uaua. He aha te takiri Kāore. Kore e taea te kawenga e hiahiatia te tiki i te tahi pokohiwi, i maha kaitäkaro ko tino ngoikore.

I tua atu, ki te mau te tahi, he mea e tika ana ki te mahi ki te taimaha whakamarie. O te akoranga, ka taea e te mea rerekē mō ia kaipara. Ko te tuatahi, e tūtohu ana ki te tango i 3 dumbbells kg. Kei koutou e mahara i te taimaha iti. hiahiatia e ia ki te Hōne te tikanga, me te ite i te mahi uaua.

Ko te hoki puta noa i te kaupapa kia whakaritea. Kaua e tamata ki ara nga dumbbells hoki i te kaha. Parirau i roto i tenei putanga e kore e. I tua atu, hoki te hunga i hoki ngoikore nei, ka taea e te mea kino.

anatomy

uaua ringa ko te rōpū iti, e kia whai rua mahi: flexion toronga o te ringa ranei. I tua atu ki ngā mahi taketake, uaua ringa me te paraihe supinate taea hoki pronated. Mai tenei mahi tā te whakatinanatanga o nga mahi i runga ake katoa (anake te toronga o te akoranga), whakawhanake reira he ringa whānui.

mutunga

Ko te tikanga, te ringa whakangungu, te paopao maha kaitäkaro kikowhiti, e hiahia anake ki te whakawhanake i uaua pokohiwi. Mahi mō ngā uarua me tengi, o te akoranga, whai hua, engari anake ki te mahi ratou, kotahi ra e kite koe i te kore o te kaha pu me ringa taikaha. Na reira ko te reira e tika ana ki te whakatata te matatini whakangungu, me te ara te tahi mau taime te uta i te kikowhiti. Kaua e wareware e pā ana ki te haumaru, me te tango tonu i te taimaha nui. Tangohia hoki te tūhura i te inflections Zottmana dumbbells 3 kg, a hohoro ka ako koe i te tikanga tika.