Kana iwe uri wekutanga munyika yekusimba, zvakajairika kuti unzwe warasika zvishoma nezve nzira dzakasiyana dzakamirira maekisesaizi. Kubata kwema dumbbells, mabara uye michina inogona kushandura mhasuru basa rauri kuzoita, saka zvinonyanya kunakidza kuti iwe unoziva mhando dzakasiyana dzekubata dziripo.
Izvi hazvirevi kuti nekushandura rudzi rwekubata tiri kushanda mhasuru dzakasiyana. Izvo zvakafanana zvinoshandiswa zvisinei nenzira yekubata, asi kona yebasa ichasiyana. Mune dzimwe kubata isu tichabatanidza huwandu hukuru hwemhasuru fibers uye mune vamwe zvishoma.
Ndeapi marudzi ekubata aripo?
Zvichienderana nekubata kwaunoita paunenge uchidzidzira, unogona kurovedza tsandanyama dzako pamhando dzakasiyana, mukuwedzera kusiyanisa maitiro pasina kutyora musoro wako. Kune marudzi mana ekubata: prone, supine, mix and neutral.
Prone
Tinozviita patinobata bhari kana dumbbells nemaoko emaoko edu akatarisa pasi. Kubata kunonakidza kwekushandisa forearm, lats, trapezius, kukwasva, kuita kudhonza-ups ... Iyi grip yakakwana kune avo vatsva kusimba kudzidziswa kazhinji kana kutanga kushandisa bhari mukudzidziswa. Inobatsirawo kuvaka simba rako repamberi nekufamba kwenguva.
Zvisinei, kushandisa rudzi urwu rwekubata kunogona kutungamirira kuneta kuneta nekukurumidza, saka iwe uchada kuzorora kakawanda. Kubata kwakakura hakukurudzirwe nekuti isu hatina kutonga kwakazara kwebhawa. Kubata kwepedyo kunobvumira chigunwe kudzivirira mukana wekuti bhawa ribude kubva mumaoko, kunyanya panguva yekurovedza muviri uko huremu hunochengetwa pamusoro pemuviri (semuenzaniso, panguva yekusundidzira).
Kubata kwepedyo kwepamusoro kunogona kushandiswa kunenge kusimudza kwese kwatinoita mujimu. Semuyenzaniso, mubench press, shoulder press, barbell squat, kana chero chimwe chinhu. Iye zvakare akanaka pabarbell deadlifts, kudzika kwemuviri kufamba nebarbell kumashure, barbell mitsara, barbell uye dumbbell reverse curls, akagara mitsara, pulldowns, uye pullups.
bhenji wokudhinda
Kusiyana nechinzvimbo chekare chekubata, tinoisa zvanza kumusoro. Ndiyo inonyanya kushandiswa kusimbisa biceps, kumashure uye deltoids, kunyange kuita kudhonza-ups nenzira iri nyore. Muchiitiko chebhenji rekudhinda, rudzi rwekutenderera runogona kushandiswa, asi rwakada kufanana nemakumbo e-bulldog (semi yakashandurwa mukati) kudzivirira wrist kubva kutendeuka uye kuisa uremu paminwe.
Sezvatakambotaura, rudzi urwu runoda kuwedzera kutora chikamu kubva kune biceps. Kunyangwe iwe unganzwa wakasimba uye uine chivimbo zvakanyanya mumafambiro, chinzvimbo ichi chinogona kuisa zvakanyanya kuomesera pabiceps yako uye kumashure kwepfudzi rako. Saka iwe zvakare haudi kuita akawanda supinated maekisesaizi mumutsara.
Inokurudzirwa kushandiswa pabarbell rows, barbell curls, pulldowns, uye akagara mitsara.
Yakasanganiswa kana Alternate Grip
Isu takatarisana nemusanganiswa we supine uye prone grip, ruoko rumwe norumwe rwakasiyana. Inoshandiswa zvakanyanya kufaya kana bhenji press, kana iwe uchifanira kubatsira mumwe munhu. Inogona kuva sarudzo huru paunotanga kuona kuneta kwemhasuru uye uchida kupedzisa imwe seti.
Sezvakaita nepushup, rudzi urwu runogona kukupa kusimba kwakasimba pabhari, sezvo inoshandawo biceps. Yakanakira mitoro inorema pane maekisesaizi seanofa, asi inogona kushandiswa pane chero yekudhonza kurovedza zvakare.
Kunyangwe zvakadaro, iwe unofanirwa kuyeuka kuti nekufamba kwenguva, iyo yakasanganiswa grip inogona kukonzera kusaenzana kwemhasuru, kunze kwekunge iwe uchichinjanisa kubata pakati pemaoko.
Neutral Grip (Sando)
Zvanza zvemaoko zvakatarisana. Inoshandiswa zvakanyanya mumadumbbells ekudzidzira kwekuvhura, biceps kana triceps. Zvinonyanya kuve nyore kana dumbbells ichirema, sezvo inoderedza mukana wechanza kutendeukira pasi, pane kugara wakatwasuka.
Kuita hypertrophy seti ine kwayakarerekera grip kunogona kuve chishandiso chinobatsira kune avo vanowanzo ganhurwa kana mabhenji achidzvanya uye kuyedza kurova epamusoro rep seti. Mukuwedzera, sezvatakambotaura, inobata iyo inobatsira kukura kwe triceps uye chifuva. Iyo triceps inogona kutariswa nekusiyana uku nekuda kwekuwedzera kwegokora kuchinjika, asiwo, chifuva chinogona kutariswa nekuda kwekutambanudza kwaunogona kuisa pa pecs nekufamba kwakafara.
Kubata uku kunokurudzirwa kuti kushandiswe mukudhonza-ups, pulldowns, akagara mitsara, dumbbell mitsara, dumbbell kudzvanya mafambiro anosanganisira chipfuva nemapfudzi anotsikirira, dumbbell hammer curls, dumbbell maekisesaizi apo iwe unobatirira zviremera pamativi ako, semapapu, split squats, murimi. mitoro, uye masutukesi anofa. Zvakare mune chero maekisesaizi anoshandisa trapeze bar, kusanganisira deadlifts, mitsara, pamusoro pepamusoro, uye murimi anotakura kana kudzika kwemuviri mafambiro ane chengetedzo kumusana kwako, kusanganisira squats, mapapu, uye split squats.
hook grip
Iyo hook grip inobata isiri yechinyakare iyo inogona kunetsa kubata dzimwe nguva, asi inogona kuburitsa mibairo mikuru maererano nekusimudza. Zvakafanana nekubata overhand, asi chigunwe chinoiswa pasi pechiratidzo neminwe yepakati. Mabhenefiti ekubata uku kwakafanana neaya echibatiso chekumwe. Inodzivirira kutsvedza kubva mumaoko nekuda kwenzvimbo yechigunwe neminwe. Izvi zvinoita kuti ive yakanakira kubata inorema, inoputika mafambiro seakachena uye kubvuta.
Rudzi urwu rwekubata runogona kuvandudza mukukwanisa kubata bhawa, kunyangwe zvingave zvisinganakidze kune vese vatambi. Mumavhiki ekutanga zvinogona kukonzera kusagadzikana; zvisinei, nekufamba kwemazuva unogona kuwana zvirinani Olympic lift. Kudzora kukuru kwebhari kunonzwika mumaoko, uye hapana kunetseka kuti bhari richabhururuka kubva mumaoko apo uremu hunova hwakaoma. Kana tikakwanisa kukunda kusagadzikana muzvikamu zvekutanga zvekudzidzisa, zvichave zvakakodzera kuchinja.
Iyo hook grip inogona kushandiswa kunenge chero kurovedza muviri sezvo yakafanana neiyo overhand grip. Semuenzaniso, mune yakachena uye jerk, kudhonza-ups kana deadlifts.
bulldog grip
Iyo bulldog grip, yakatumidzwa kufanana kwayo netsoka dzebulldog kana yakamira, ichitaera chekubata chinoisa bhara pasi muchanza cheruoko kuti rigone kudzvanya.
Zvinhu zvakakosha zvechinzvimbo chewrist mukutsikirira mafambiro ibhawa rakagara panyama yechanza, rakananga pamusoro peradius bone, uye mawoko akaturikidzana pamusoro pemagokora.
Mhando yekubata iyi ine a simba repamusoro resimba. Kugadzira huwandu hukuru hwesimba, kushorwa kwatiri kurwisa kunofanirwa kunge kuri pedyo nerevheti sezvinobvira. Mune mamwe mazwi, kufambisa bhawa zvakanyanya kusvika pakati peiyo forearm kunotipa kuwedzera kuwedzera, izvo zvinobvumidza iwe kushandisa simba rako zvirinani.
Nekufambisa bhara zvakadzika muchanza cheruoko, iyo yakafanana vertical alignment iyo inowedzera simba rinogona kubuda zvakare. inoderedza njodzi yekukuvara. Kuisa kupikisa pamusoro pejoinhi, pane kuseri kwaro, kana mawoko akawedzerwa kureba, isu tichaderedza kuwanda kwekunetseka kweshear kwakaiswa pamatishu. Izvi zvinogona kubatsira kudzivirira kukuvara kwakanyanya uye / kana kusagadzikana kusingaperi kuvaka.
Zvinokurudzirwa kuti tirege kuishandisa pane inorema singles kana max kuedza tisati tave nechokwadi chekuishandisa. Kutanga tichaedza nemitoro yakareruka uye nekudzokorora kwakakwana.
kubata kwenhema
Kubata kwenhema kunozivikanwawo se kuzviuraya kubata, asi hazvizoise upenyu hwedu mungozi kana tikahushandisa zvakarurama. Zvakafanana nekubata kwepamusoro-soro kune musiyano mukuru mumwe chete: hapana zvigunwe. Kushandisa chigunwe chisina chigunwe kunoderedza kuwanda kwekamuri yewiggle iyo wrist inogona kuchinjika kumberi kana kumashure, zvikasadaro bara rinogona kudonha kubva mumaoko. Kuti tidzivise izvi, tinofanira kuchengeta bhari pazasi pechanza cheruoko nechanza chakanyatsorongedzwa paruoko.
Zvisinei nezita remadunhurirwa rinokatyamadza, kubata uku kunowanzo shandiswa nevane ruzivo rwakanyanya kusimudza mafambiro, uye chinhu chikuru kune vanoita zvekurovedza muviri. Kubata kuzviuraya kune njodzi zvakanyanya kushandisa pamuchina webhenji, asi zvakanaka kune wepamusoro wepamusoro nekuti inobatsira kutungamira nzira yebhawa zvakanyanya.
Inogona zvakare kuitwa panguva ye squats, asi vanosimudza vachinzwa kurwadziwa kwegokora vanofanirwa kuputira zvigunwe zvavo pasi pebhari pane pamusoro payo. Hazvina mhosva kuti chii, zvakakosha kuti usarega maoko ako achikotama kure kure.
Kune mamwe maitiro ekuzviuraya ekugadzirisa maitiro ayo asingafanirwe kufuratirwa kana isu tichida kuwedzera kuchengetedzeka:
- Nguva dzose shandisa mudiwa kuparadzanisa uye kubatanidza zvakare.
- Tichaona kuti bhawa haritsvedzi. Tichashandisa choko, kana zvichidikanwa.
- Isa bhari pakati pechanza cheruoko, kwete pamazano eminwe.
- Shingairira bhara neminwe mishanu yese mukusimudza.
- Batanidza maoko epamberi kuti uderedze kudonha kwewrist.
- Chengetedza torso yako uye hudyu nzvimbo yakasimba uye yakagadzikana.
pistol grip
Pamabatiro ese anoshandiswa nevanhu mujimu, pistol grip ndiyo ishoma kuona. Zvinotoderedza uremu hwatinogona kusimudza. Zvakaoma kufunga nezve akawanda mamiriro apo izvi zvingave zvinobatsira, asi zvinogona kunyatso batsira.
Vazhinji vanosimudza vanogunun'una kuti havanzwe ma lats avo achishanda panguva yekudhonza uye mitsara. Izvi zvinodaro nekuti vanoshandisa huremu hwakawandisa, kukurumidza kukurumidza, uye vanoita reps yavo nekukurumidza. Vanogonawo kuva nekubatana kusina simba kwepfungwa-mhasuru.
Paunenge uchishandisa pistol grip, isu tinodikanwa shandisa huremu hushoma uye ita reps zvishoma nezvishoma zvakajairika. Kana tikasadaro, bhawa rinogona kutsvedza kubva muruoko. Izvi zvinobatsira kuchengetedza kusawirirana pama lats uye isu tinofanira kutanga kunzwa sekunge vari kushanda zvakanyanya. Izvi zvinosimbisa hukama hwepfungwa-tsandanyama, izvo zvidzidzo zvinoratidza kuti zvakakosha pakukura kwemhasuru uye kusimba.
Hatifanirwe kushandisa pistol grip kune yese seti yekudzidziswa. Isu tinogona kuishandisa chete panguva yekudziya-up akateedzana kubatsira kumutsa tsandanyama-pfungwa kubatana.
Crush Grip
Iyo Crush grip inobata pakati peminwe nechanza. Muenzaniso chaiwo weizvi ungave kana tikavhara ruoko rwedu nesimba sezvatinogona. Iyi ndiyo smash motion. Kana isu tatova wenguva dzose pajimu, kudzidzisa kupwanya grip kuri nyore kwazvo. Tinogona kuita zvimwe zvigadziriso kukudzidziswa uye kuwedzera kubata mukati menguva pfupi.
Pamazuva ekufa, isu tinogona kuwedzera mapfupi kubata kusvika kumagumo ekusimudza. Zvakanakisisa kushandisa kaviri overhand grip paunenge uchidziya uye wosiya tambo dzakasununguka kwenguva yakareba sezvinobvira. Izvi zvinoshanda kune mitsetse uye lat pulldowns.
Imwe yedzakanakisa nzira dzinofarirwa dzekuvandudza kupwanya kubata ndeye kushandisa rolling handle. Zvikurukuru kusimudza ruoko kweruoko rimwe rine mubato wakakora unotenderera, unonzwika zvakanaka. Crush grip inopfekwa zuva rese mazuva ese. Kungave kuvhura magonhi, kutyaira mota kana kukwazisana newaunoshanda naye.
kubata kwakachena
Kubata kwakachena kunoonekwa sechinhu chakajairika uye kunoratidzwa nekuputira zvigunwe zvakatenderedza bhari munzvimbo ine pronate, inoteverwa nechigunwe ichizorora kumashure kweminwe. Iyi nzvimbo yemunwe inoonekwa sekusimudzira simba guru remaoko, asi hainyanyi kushanda pakuchengetedza huremu hunorema pane kubata hoko.
Iyo yakachena grip kubvuta inogona kushandiswa kune akati wandei zvikonzero, senge yakazara, yakawedzera hutsinye kudhonza, kunatsiridza kutenderera kwesimba, uye kutarisisa kuchengetedza iri padyo nebhari kumuviri. Inogona zvakare kushandiswa kungosiyana-siyana, senzira yekupwanya monotony yakajairika mukudzidziswa kwekuremedza.
Batanidza mabatiro akasiyana mumaitiro ako
Chakanakira kusiyanisa kubata kwako kushanda mhasuru kubva kumakona akasiyana. Nguva dzose edza kufunga nezvekusimbisa sei mukati nekunze chiso chemhasuru dzako, saka iwe uchawedzera simba rako uye uwane mhedzisiro iri nani.
Semuenzaniso, mune iyo kesi ye overhand grip pulls-ups, tarisa rhomboids uye latissimus dorsi yekukura kwemisumbu. Kubata uku kunoisawo kushushikana pamaoko, mapendekete, uye biceps sezvitsigiso. Pane kudaro, kubata bhenji wokudhinda inosimbisa biceps. Muchokwadi, nekuchengetedza maoko ako epamberi pasi, unogona kunanga biceps yako zvakananga. Nekuda kwekusimbisa kwekudzidzisa uku, mira muchikamu chekudzikisa kana maoko ako epamusoro asvika pakufanana kana kuti pasi pevhu. Paunenge uchiita chin-ups kumusana, zvizere chibvumirano chega chega nekudzvanya magokora ako kumashure nekubuda.
Kuchinja pakati pezvakasiyana zvekubata maoko kwakanakira kugadzira tsandanyama kukura kukurudzira, kuwedzera kuramba, uye kuvandudza mafambiro, zvese zviri zviviri kuzviparadzanisa nevamwe uye kuumbwa kwekufamba kwemhasuru dzakasiyana. Iwe uchawana maekisesaizi kwaunogona kugara uchishandisa imwechete ruoko chinzvimbo, asi iwe unogona zvakare kutamba nehupamhi. Zvichienderana nechinhambwe chemaoko ako, inogona kunge yakavharwa, yakafara kana yakafara kwazvo kubata (munyaya yezviitwa nemabhawa).
Kudzidzira kusimbisa kubata kwemaoko
Vanotanga uye vane ruzivo rwakanyanya zvakafanana vanofanira kusimbisa kubata kwavo. Aya maekisesaizi achakubatsira kubata mbariro uye dumbbells nesimba rakawanda, kudzivirira kubva pakutsvedza kubva mumaoko ako kana iwe uchisimudza huremu hwakawanda. Zvakare, kudzidzira kubata kunobatsira kudzivirira kukuvara. Pasinei nekusazivikanwa, kukuvadzwa muchanza cheruoko uye wrist kwakajairika.
Heano maitiro akanakisa ekuita kuti kubata kwako kusimba uye kuita zvirinani mukurovedza muviri kwega kwega.
Shandisa tweezers kana ruoko kusimbisa ruoko
Kushandisa chibatiso cheruoko kuvaka simba rekubata nemaekisesaizi anoda kudzokororwa kudzvanywa uye kusunungura kunogona kubatsira zvakanyanya. Tanga nekutenderedza knob kugadzirisa kushora. Pane nzira dzakati wandei dzekumisa iyo manual clamp, kusanganisira:
- Isa chigunwe chako kune rumwe rutivi rwechivharo uye index yako neminwe yepakati kune imwe; wobva wasvina.
- Nesimba rakatarisa pasi, isa chanza cheruoko kune rumwe rutivi uye zviduku uye zvigunwe zvemhete kune imwe; wobva wasvina.
- Svina nechigunwe nechigunwe chete.
- Sveta nechigunwe chikuru nepakati chete.
- Sunda nechigunwe chako chete, nezvimwe zvigunwe zvina zvakapeta pazasi pemubato. Wobva wadzoreredza kubata uye ita chiitwa neminwe mina yese yakaputirwa kumusoro.
- Isa mubati mukati meruoko rumwe uye svina kuti uite basa rakazara remaoko; wobva wadzosera chibatiso muruwoko rwako nedivi rakatarisana nechokubata rakatarisa mudenga.
elastic band exercise
Putira bhandi rerabha paminwe yako; ipapo vhura uye wovhara ruoko rwako kakawanda sezvinobvira. Iwe unogona kuita chiitiko ichi chero kupi, kusanganisira padhesiki rako rebasa kana kumba uchiona vhidhiyo. Zvakakosha kuti usaneta mhasuru, kunyanya kana usina kujaira kurovedza muviri nguva dzose.
Sezvaunoona kuti kushorwa kwebhandi kunova kwakareruka, unogona kusarudza gobvu rimwe kana rimwe rine kuramba. Kana iwe usina akati wandei, unogona zvakare kupfupisa kureba kwayo kuti iite yakaoma.
Svina bhora retennis kuti uvandudze kubata
Bata bhora retennis worisvina kakawanda sezvaunokwanisa. Zorora 90 seconds; woenderera mberi nekudzvinya. Iro basa rakanaka rekusimudzira kubata. Nguva zhinji takanzwa kuti kudzvanya bhora diki kunogona kuderedza kushushikana kwedu. Iye zvino tava kuziva imwezve bhenefiti yekufamba uku kuri nyore.
Iyo yakakura bhora, zvakanyanya kuoma. Iwe unogona kuasungirira kubva padenga kuti utsigire uremu hwako nemaoko. Kune mabhora chaiwo eizvi, kwete chero mhando.
Kusundidzira zvigunwe
Ita zvakajairwa pushup, kunze kwekuti maoko ako ave akati sandara pasi, shandisa chete mapedhi eminwe yako senzvimbo yekubata. Pedzisa akawanda emunwe pushups sezvaunokwanisa.
Zvinonzwisisika, haisi kurovedza muviri kunokurudzirwa kune vanotanga mukudzidzira simba. Unogona kutanga kuita izvi zvigunwe pushups pamadziro, uye shanda nzira yako pasi sezvaunonzwa uine chivimbo. Iwe unogonawo kuzorora mabvi ako pasi, kunyange iwe unofanirwa kuchenjerera kuti urege kukuvadza zvigunwe zvako.
kumonya kubva mumucheka
Nyoresa tauro diki kana jira, wozomonyorora mvura nemaoko maviri. Dzokorora kufamba uku kakawanda. Icho chiitwa chakanaka uye chinokwanisika chose kuita kumba kana kumunda. Iwe uchaona kuti kana iwe uchizviita zvakanyanya, maoko ako anowedzera kuneta; kunyanya mukati mechigumwe. Iyo tsandanyama yakakosha kuti ubate zvakasimba.
Pamusoro pezvo, chiitwa ichi chinogona kuzoshandiswa mune zvimwe zvinhu, zvakaita sekuita zvekudhonza uchibata tauro kuti uvandudze kubata. Zvichava nyore nekudzivirira zvigunwe zvako kubva pakutsvedza, kunyangwe iwe uchizofanirwawo kujaira kune iyo itsva kubata.