Mekhoa ea ho ikoetlisa ka letsoho: ho pompa liphaka tse kholo ka katleho? * Sefapano

Mesebetsi ea mantlha ea matsoho ke e 'ngoe ea lisebelisoa tse sebetsang haholo ho koetlisa matsoho a maholo, a koetlisitsoeng hantle. Ntle le moo, joalo ka ha u tseba, boikoetliso bo ikhethileng bo molemo feela joalo ka litlatsetso ho tsa mantlha. Ha re boneng hore na re ntse re ka pompa liphaka tse kholo joang, ho kenyelletsa le hae, re sebelisa boitlhakiso ba mantlha ba mesifa ea matsoho.

Ho hlokahala eng hore mesifa e hōle?

Pele, o hloka ho koetlisa mesifa khafetsa, 'me ea bobeli, e ke e fole. Haeba ho se na mathata ka ho koetlisa matsoho: re ikoetlisetsa boikoetliso bo bong le bo bong, kapa re bo pompa ka letsatsi le le leng, joale ho hlaphoheloa hangata ke koluoa, mme hantle hobane re sebelisa mesifa ea rona ea matsoho ka cheseho. Morero ke ofe? Li-biceps le triceps, ka botsona, ke lihlopha tsa mesifa e nyane haholo, empa li na le mesebetsi ea bohlokoa haholo mabapi le ho thusa mesifa e meholo. Kahoo, li-biceps ke sehlopha sa mesifa se hulang ka thata se thusang mokokotlo mehatong e ts'oanang, li-triceps ke sehlopha sa mesifa se sutumetsang se "thusang" li-deltas le sefuba. Ka hona, ha u kenya lihlopha tse kholo tsa mesifa, ka nako e tšoanang u koetlisa matsoho, ka hona, ntle le ho sebelisa boikoetliso bo khethehileng bakeng sa li-biceps le li-triceps, u ka eketsa meqolo e tiileng ea mesifa ho ea morao. Empa ho na le maemo a 'maloa:

o tlameha ho sebetsa ka litekanyo tse tiileng haholo;
o lokela ho ikutloa o le motle haholo mosebetsi oa "mesifa e shebiloeng" (lats, sefuba kapa deltas);
bakeng sa nako e itseng ho tlohela ho phunya "ntlha" ea mesifa ea letsoho;
Ho bohlokoa ho koetlisa mesifa ea leoto - ho bolaea batho ba bang le ho robala - ke boitlhakiso ba 'mele bo tlase bo lebisang tšebetsong e matla ea "hormone system" ea hau mme e lebise tokollong ea tlhaho ea testosterone.

Ho latela likeletso tsohle tse kaholimo mabapi le ho aha matsoho a maholo ho tla lebisa ho keketseho ea boima ba mesifa ka kakaretso, ke hore, mesifa eohle ea hau e tla eketsa molumo, ho kenyeletsoa le mesifa e matsohong a hau. Ka nako e ts'oanang, ba tla ba matla haholo - ka sebele sena se tla sebetsa hantle, empa ho feta mona ka tlase. Kahoo, re thehile mesifa e itseng ea matsoho, empa ke batla e eketsehileng.

Re arolelitse lisebelisoa tsa rona ka lipehelo tse 2 tsa maemo ho latela boitlhakiso ba mantlha ba matsoho: 1 - tsena ke boitlhakiso bakeng sa li-triceps, 2 - tsena ke, ka ho latellana, boikoetliso ba li-biceps. Ha re qale ka la 1.

Koetliso e khethehileng ea Triceps

Ke ho tloha motsotsong ona feela moo re qalang ho etsa boitlhakiso bo khethehileng bakeng sa mesifa ea matsoho, ha re ntse re hopola hore 2/3 ea bophahamo ba matsoho e beha li-triceps le karolo ea boraro feela - li-biceps. Ka hona, mesifa ea mahetla e fetoha ntho ea mantlha ho rona. Leha e le hore li-triceps li na le lihlooho tse tharo, e na le tendon e le 'ngoe, ka ho latellana, ha re bula letsoho letsohong la setsoe, likonteraka tsohle tsa mesifa, eseng sesepa se seng se arohaneng. Leha ho le joalo, ho latela boemo ba humerus mabapi le lebanta la leoto le kaholimo, ho nka karolo ha mesifa motsamaong ho ka fetoloa.

Morero oa rona ke li-triceps tse kholo, ka hona, mosebetsi oa rona ke ho kenyelletsa, "pele ho tsohle," hlooho e kholo ea li-triceps. " Ena ke ea bohareng; bofelo ba eona bo holimo bo khomaretse scapula. Ho bulela hlooho e bohareng "ka botlalo", re tlameha ho phahamisetsa letsoho la rona kaholimo ho hlooho ea rona mme, ha re e khumama setsoeng, re tlise letsoho le ka pele ho hlooho, ebe ho latela ho atolosoa ha letsoho. Khetho ea bobeli ke ho otlolla letsoho lenonyong la setsoe ha ka nako e tšoanang u fetola boemo ba lehetla le amanang le 'mele. Mesebetsi ea mantlha ea koetliso ea matsoho mme, ka hona, li-triceps li fanoe ka tlase.

Mochine oa khatiso oa Fora

Mochine oa khatiso oa benche oa Fora ke o mong oa mekhoa e metle ea ho ikoetlisa ka matsoho. Mona ka ho qaqileng haholo ka mokhoa oa ho etsa mochini oa khatiso oa Fora.

Li-dips tse hatisang li-triceps

Boemo ba ho qala bo leketlile ka mekoallo e sa lekanang, 'mele o otlolohile, o ts'oeroe matsohong a otlolohileng a shebaneng hantle le lefatše.
Ha boemo ba 'mele bo tsitsitse, kapa o kobehile' mele pele, koba matsoho manonyeletsong a litsoeng ho ea fihla sekhutlong sa likhato tse 90-100, ntle le ho ala litsoe mahlakoreng - sena se tla suthisa karolo ea mojaro mesifeng ea 'mele. Likhatello tse tebileng tsa khetho ena li nyahame haholo ka lebaka la kotsi e eketsehang ea ho lemala lehetleng.
Otlolla matsoho a hau tlasa taolo, o leka ho etsa khatello e kholo ka liatla tsa hau ka mekoallo e sa lekanang.

Li-Triceps Bench Dips

Re lula pheletsong ea benche, re tšoara bohale ka matsoho. Tšoaro e bophara ba mahetla, e ka ba nyane hanyane, mona o hloka ho fumana boemo bo mabothobotho bakeng sa lenonyeletso la letsoho.
Re tlisa marako pele, re fetisetsa boima ba 'mele matsohong a rona. Ka nako e ts'oanang, maoto a otlolohile manonyeletso a lengole ebe a tlisoa pele. Lirethe li fatše, kapa u ka sebelisa benche ea bobeli joalo ka tšehetso (boemo bo ka sehloohong: bophahamo bo ts'oanang le ts'ehetso tlasa matsoho).
Re sotha matsoho a rona hantle manonyeletsong a litsoeng, leka ho se otlolle litsoeng tsa rona mahlakoreng. Likoti le mokokotlo li theoleloa fatše, li bapisoa le benche. Litseko li kobehile ka lehlakoreng la likhato tse 90, re lokisa boemo ka boemo bo otlolohileng ba mesifa ea triceps ea lehetla.
Ka mor'a moo, re koba litsoeng, re leka ho tsepamisa maikutlo ho li-triceps. Re lokisa tsitsipano ka har'a mesifa e shebiloeng. Ho thatafatsa boikoetliso bona, boima bo ka sebelisoa, ntlheng ena, bo lokela ho ba lethekeng, haufi le noka ka hohle kamoo ho ka khonehang.

Boikoetliso ba Biceps

Ha e le li-biceps, bakeng sa hypertrophy ea eona e phahameng, ho bohlokoa ho sebelisa ho phunya matsoho ho tloha maemong a mabeli a mantlha: ha lehetla le tsamaisana le 'mele le ha lehetla le huleloa kamorao ho mmele. E re ke hlalose hore na hobaneng ho le joalo: li-curls tse ling li fana ka taolo e hlakileng ea kelello holim'a mesifa e ntseng e sebetsoa le ho o lumella ho tsepamisa mohopolo ho 100% ho sebetsaneng le li-biceps mahlakore ka bobeli. Ho fetola boemo ba lehetla le amanang le 'mele ho fana ka phetoho ea khatello ho tloha hloohong e khuts'oane ea li-biceps (mahetla a petelitsoe' meleng) ho ea ho a malelele (lehetla le behiloe morao). Ho bohlokoa ho utloisisa hore mofuteng o mong le o mong likonteraka tsohle tsa mesifa, ka kakaretso, ke feela sekhahla sa ho nka karolo ha mekotla ea mesifa phetohong ea motsamao.

Li-curls tsa dumbbell tse emeng

Boemo ba ho qala bo eme, khetho e ntle ka ho fetisisa, ka mokokotlo le litsoeng li petelitsoe khahlano le ts'ehetso e tsitsitseng, e sa kenyelletseng ho sisinyeha ha mmele. Li-forearm li phahamisitsoe, matsohong a li-dumbbells. Letsoho le tsamaellana le letsoho.
Letsoho le kobehile setsoeng ho ea fihla likhutlong tse 100, ke hore, eseng ka botlalo (hantle, o lokela ho koba letsoho ho fihlela o utloa tsitsipano e kholo ho li-biceps). Haeba o tlisa dumbbell lehetleng, joale, o imolla mojaro o itseng mesifa e sebetsang, 'me o lahleheloe ke katleho ea motsamao.

Mokhoa o sebetsang ka ho fetesisa oa ho ikoetlisa: o laoloa 'me butle-butle o otlolle letsoho le sebetsang setsoeng, o thibela ho phutholoha ho felletseng ha li-biceps, o etsa palo e boletsoeng ea ho pheta-pheta ka leoto le sebetsang, ebe o fetohela letsoho la bobeli.

E lutse e 'ngoe Dumbbell Curl likhato tse 45

Optimal IP - e lutseng bencheng, morao ka sekhahla sa likhato tse 45. Matsoho a li-dumbbells a leketlile ka bolokolohi mahlakoreng a 'mele. Boemo ba matsoho bo ts'oana le bo hlalositsoeng serapeng sa 1 kaholimo. Bohlokoa ba boikoetliso ke ho koba letsoho lenonyong la setsoe ntle le motsamao o mong oa mahetla. Mokhoa oa motsamao ona o ts'oana le o hlalositsoeng kaholimo.

Ho panya ha matsoho ka nako e le 'ngoe ka barbell

Khutlo Se Mali Vol. e tsamaellana le e hlalositsoeng polelong ea 1. Mokoallo o tsitsitsoe matsohong a theohileng, boemong ba letheka, ho ts'oaroa ho bophara ba mahetla. Bare e ka sebelisoa ka bobeli e kobehile ebile e le Liolimpiki, EZ, ehlile, ea khethoa, hobane e u lumella ho sebetsa hamonate mme, ka hona, o tsepamise maikutlo ho feta mosebetsing oa mesifa e shebiloeng.
Re koba matsoho ka manonyeletso a litsoeng a laoloang ho ea fihla khubung ea likhato tse ka bang 100, re itokise ntlheng ea tsitsipano e phahameng ea li-biceps, ha re laoloa re khutlisetsa bareng maemong a eona a mantlha.

Mokhoa oa ho kopanya koetliso ea matsoho le koetliso ea lihlopha tse ling tsa mesifa

Bakeng sa kholo e atlehang ea mesifa ea letsoho, maemo a 4 a bohlokoa (ho latela VN Seluyanov - mohloli "Lintho tsa Bohlokoa tsa Koetliso ea Matla" (bala ho tloha leqepheng la 126)):

letamo la li-amino acid tsa mahala;
sebōpuoa sa mahala;
lihomone tsa anabolic;
li-ion tsa haedrojene.

Maemo a mabeli a pele a ipapisitse le lijo tseo u li jang, empa ea ho qetela e latela thupelo ea hau feela. Mesifa e nontšitsoe nakong ea mosebetsi ka mokhoa oa ho pheta-pheta 12-15, ke hore, ha o sebetsana le litekanyo, 65-70% ea boholo ba hau. Boikutlo bo tukang ka har'a mesifa bo bua ka acidification e ntle.

Lihomone tsa Anabolic li lokolloa ka lebaka la koetliso ea lihlopha tse kholo tsa mesifa, tseo bongata ba tsona li lokolloang nakong ea thupelo ea maoto. Ka hona, hoa utloahala ho koetlisa li-biceps le li-triceps ka letsatsi la maoto, kamora ho qetela. Kapa tlama koetliso ea li-biceps ho fihlela letsatsing leo u ikoetlisang ka morao, 'me u etse li-triceps kamora sefuba. Khatisong ea morao-rao ha ua lokela ho ikoetlisa ka makhetlo a fetang a 2 ka lihlopha tse 3 ka 'ngoe. Ka mefuta e fapaneng ea ho kopanya matsoho le maoto, ho nepahetse ho etsa li-ikoetlisa tse 2-3 bakeng sa li-triceps ka li-3 le tse 1-2 tsa li-biceps ka 3-4 sets ka seng.

Ha re phethela, video ea bohlokoa mabapi le ho silila ka mofuthu / ho phomola bakeng sa ho hlaphoheloa ka mafolofolo ha li-biceps le triceps: