Training kikowhiti kāinga

Kikowhiti - he rōpū uaua iti, i mahue tokomaha whakangungu. Ko te he tenei, no te mea whakawhanakehia kikowhiti, e kore anake hanga atu tahi te tinana, engari faarahi ano hoki te āhei o te whakataetae i roto i te tahi atu mahi rōpū uaua. I teie mahana, e matau tatou, i te mea mahi whakangungu ko te kikowhiti, ka he tika he aha tenei katoa.

He aha te whakangungu i te kikowhiti?

E kore e hea te raiona o o kaitäkaro ngā te tūmomo kikowhiti i roto i to koutou hōtaka o ngā akomanga. Ko te tikanga kua arotahi ki runga i pokohiwi whanui, uma whanui, quads nui, me te, o te akoranga, te uarua. Heoi, e mohio ana bodybuilders mātanga e kore e titiro te tinana pai ki kahore he uaua iti mahi. Haunga kikowhiti uaua ko te kuao kau iti, uarua femoris me deltoids muri. whakangungu tika o te kikowhiti me te tahi atu uaua iti ki te hanga i te tinana e taea ai e kore anake te mauritau atu, engari ano hoki atu kaha.

Ko te kikowhiti te kawenga mō nekehanga katoa o te ringa me e te nui. Na reira, ki te kore e whakawhanakehia pai reira, tata tetahi mahi, e tango te faateimaha ringa ka kia hua. He kuware te take - ka tere ngenge atu te uaua ūnga te kikowhiti. I roto i tenei āhuatanga o te kikowhiti, tera atu tetahi taha - whakawhanake reira ka mahi ana i tetahi mahi ki te pauna. Ko te aha e rave rahi ta'etokanga tenei rōpū uaua, i roto i te tumanako e ka riro te reira whakaongaonga i te ako o te tahi atu uaua. Ko tenei te pono, engari te nui o te kikowhiti ki te huarahi taua e kore. reira i te mea e tika ana ki te tohatoha i te wa motuhake hoki ia. Workout kia horoia kia hangaia ki te taua tiaki, me te fakamatala o te mahere o ngā rōpū uaua nui. Anake ka whakamahi ngā akomanga kaha rawaka me te taea hanga he whānui o koki ngā kia ki te tupu kikowhiti.

Insight ki te anatomy

Koinei, he taua rōpū uaua iti ngā maha uaua iti ki ngā mahi rerekē. Kei o te kikowhiti:

1. Brachialis (uaua pokohiwi) me brachioradialis (brachioradialis uaua). He kawenga mō te tuke flexion ratou, ka ū ai te tūranga o te ringa i roto i piko.
2. teres Pronator uaua. E tautoko ana tēnei uaua te kikowhiti i te flexion whatīanga me hurihanga.
3. Palmaris longus, flexor carpi radialis uaua me te ulnaris flexor carpi. Kawenga mō te clenching ona ringa.
4. Extensor ulnaris carpi me extensor carpi radialis brevis uaua. nikau Unclenched.

Ko te kupu, kia ngā te whakangungu o te uaua kikowhiti te fakamatala o enei uaua katoa. Na te reira te wā ki te whakaaro i te mahi motuhake.

piko te ringa

Ka taea te mahi i tēnei mahi ki te tāuhu, dumbbells ara poraka ranei. painga dumbbells i roto i tenei take e takoto i roto i te meka e he atu wātea ki te te kāinga workouts piri ratou. I tua atu, ki te pauna ka meinga māmā ake reira mo te hunga hoki e te hurihanga ringa mo tetahi take he Kāore, me te whakamahi o te take tika kaki hūhi.

Kia tīmata a. Tuatahi e hiahia ana koe ki te tango i te pu anga whakamuri (nikau anga i te tinana). kia ringa kia whakanohoia e pā ana ki-whānui pokohiwi motu. Na e hiahia ana koe ki te hoatu i te kikowhiti i runga i te pae ranei i runga i tou huha kia e tautau noa te paraihe. Puta noa i te mahi me te reira ki te kia whakaritea.

Ko te tino ohie te kaupapa: raro i te paraihe ki raro, tangohia hoki ratou, i ngana ki te tae te teitei mōrahi me te hukihuki uaua pai. I taea te kite, ko te tino iti te kaha tīwera o te kaupapa. Heoi, ki te wahia koe ranei toka te kawenga, ko reira taea ki te kino o koutou ringa. Na kia meatia e koe te mahi āta me i raro i te mana nui taea.

Kōwhiringa "Muri i"

Ki te hopoi mai i te ako o te kikowhiti i runga i te pae huha ranei hūhi, ka taea e koe tamata ki te mahi i flexion ringa e tu ki te anga ki muri. I roto i tenei take, ko reira atu watea ki te mahi ki te tāuhu. Mai te ringa ka waiho ki muri ki te hanga flexion whakamuri ringa, o koutou ringa i ki te whakawhānui i i te whatīanga, te kupu tōtika ka titiro pu rite te rārangi tika.

Hei ngā i whakaritea uaua, me aki reira ki te tinana. whakamana mahi te anake taniko. Me Anga ki whakaara ki te hukihuki uaua mōrahi. I roto i te mahi i roto i tenei rerekētanga, ka taea e koe whakakahoretia ratou o te mamae e te tahi mau taime tahi kaipara ka mahi ana flexions puāwaitanga whakaahuatia ana i runga.

Piko ringa whakamuri pu

whakamana ana tēnei mahi i roto i te tikanga ano rite te tuatahi, anake tenei wa nga kapu anga ki raro (ringa tika). Ko te kupu whakahohe te tahi atu taha o te kikowhiti. Ka mau i te dumbbell ranei kakau wae tāuhu, nikau iho, he mea e tika ana ki te tuku i te kawenga ki te totoro te uaua pai, aru i te kaupapa maha mo te whakaaro o te hukihuki mōrahi. Puta noa i te whānuitanga o te nekehanga e tika ana ki te whakahaere i te kawenga me te karo i tetahi piu.

Ki te hanga whai hua atu te mahi, ka taea e koe tamata ki pupuri i te taonga i te runga mo te hēkona ruarua. Ka taea e ara e koe te whakaiti i te taimaha o te tītere, na e ko e taea.

flexion hama

Tikanga, whakamahia tenei mahi te ki te mahi i roto i nga uarua, engari reira te kaimahi ano hoki hei tua pai ki te hōtaka o te tūmomo kikowhiti. Hammer piko no te mea o te whakaritenga motuhake o te paraihe, atu i te tūhono ki te uarua brachialis me brachioradialis. Ko te kupu, tukua ratou ki a koutou te Hōne me te tihi o te uarua me te kikowhiti hua.

Tīmata tūranga: tu, ringa ki dumbbells i o koutou taha, nikau anga te tinana. Ehara i kikowhiti supiniruya ki whakapiko i te ringa, ara i te kawenga ki te fetakinima. Roa i te dumbbell mo te torutoru hēkona i te tihi, kia ratou e taea te āta tuku iho. Ko te kaupapa rite te mahi ki te hama, mo taua mahi, a ka tona ingoa. Ka taea te mahi mahi e rua e tu, me te noho i runga i te pae heamana ranei.

flexion hama Cross

whakaaro ana tēnei mahi e kaitäkaro maha, he reira nui atu whai hua atu i te kotahi o mua. takoto Ko tōna rerekētanga anake i roto i te meka e kore piko te ringa i runga i te taha me te mua. Ko, kei te neke te tītere whakarara ki te utumu ki te pokohiwi ritenga. Ki te taea te kawea te mahi o mua i roto i roto i rua ringa i te wa ano, kua mahi i te reira anake e kotahi.

Whakatupuria ata horoia i te kāinga, i roto i te whakatinanatanga taketake, tā tonu mahi whakaahuatia i runga. Na whakaaroa te tahi mau kōwhiringa whakangungu motuhake atu.

Koromeke ringa tika

Ko te rerekē pai ko te flexion hama piko te ringa tika pou. Te whakaatu tenei mahi ki dumbbells fiemālie, na kei te nuinga o ngā reira i roto i to koutou mahere whakangungu mō te hunga e whai i te tokotoko. Mahi ko te kuware uarua aranga ki tāuhu, engari ki te ringa hāngai (ringa kanohi ki raro). kia mau ringa i runga i ki te kaki e pā ana ki whanui pokohiwi motu. I roto i tenei mahi he mea nui ki te whai i te tikanga tika, me te karo i nekehanga ohorere. e kore he utu whai pauna taimaha rawa.

I roto i te tikanga ki te faaohipa i te kikowhiti ko te taratahi tino, e tūtohu ana ki te kawe i tenei mahi i runga i te pae e Scott. I roto i tenei take, ka waiho i te kaupapa te whakamarie tino, me nga uaua whiwhi te kawenga mōrahi. Me tuwha tika te kawenga. taimaha rawa ki te ara i te tāuhu ringa tika noa e kore e mahi.

tauhia Zottmana

He mahi pai mo te hunga e whakangungu e tika ana ake ringa dumbbell. āhei te reira koutou e kore anake ki te mahi brahiaradialis, engari ano hoki ki te whakakaha i te pu, a ka whakapai ake i te hononga neural. Tīmata tūranga ko te taua rite i roto i te take o curls hama: flat tu ki dumbbells, ringa anga te tinana. Na ka whai koe ki te tahuri to koutou ringa kia te nikau anga whakamua, ka exhale, kia he koromeke ohie mō uarua. I te tihi o te katoa haamata te ngahau. I muri i te okioki poto, e hiahia ana koe ki te tohatoha i te paraihe, nikau iho, a i roto i tenei tūranga āta raro i te dumbbells. Ko te kupu, i roto i te wāhanga tuatahi o te kaupapa mahi nga uarua, me te tuarua - uaua brachioradialis.

pu whakangungu

tauturu Train horoia e kore anake ki te whakapiki ake i to ratou papatipu uaua, engari ano hoki ki te whakakaha i te pu. Ko te huarahi māmā ki te whakatutuki i tenei - i muri i ia curls ringa huarahi, noho i te wāhi o te hukihuki uaua mōrahi mō te 5 meneti, nui pēpēhinga i tenei kaki o te tītere.

Training kikowhiti kaha pu hoki ngā mahi ki te expanders. I roto i te mahi ki a ratou, he mea utu whakaaro teie mau parau tumu:

1. Ko te uaua te mīhini mahi, te nui te pānga tutuki ia.
2. I mua i te mahi expanders pakeke, e hiahia ana koe ki te whakamahana ki ngawari ake.
3. kia tango Whakaora i waenganui i workouts 3 ki te 5 ra.

Whakatupuria te ringa ata horoia te whakamahi i Expander e whai ake. Tuatahi e hiahia ana koe ki te kōpeke te maha expander o ngā wā rite ki te 2/3 o koutou mōrahi. Na, i muri i te whati 3-meneti, faahiti i te mahi. Ko ōrite ki te tuatahi te mahi tuarua, me anake te haunga e hei utu o te faafaaearaa e hiahia ana koe ki te pupuri i te anga i roto i te āhua kōpeke. Well, i roto i te toru o nga mahi, me tika koe ki te kōpeke te Kākati, me te pupuri i te reira iho ra ano kore mahi koutou maihao tuwhera. Faaohipa taea e koe te mahi i runga i 3-7 huarahi, i runga i tou kaha, me te rigidity o te expander rānei.