Dhudhun Tababarka guriga

Dhudhun - koox murqaha yar, taas oo tababar badan la dayacay. Tani waa qalad, maxaa yeelay dhudhun horumaray, ma aha oo kaliya ka dhigaysa jidhka more habboonaanta, laakiin sidoo kale waxay kordhisaa suurtagalnimada ee tartan ee layliyo kale group muruqa. Maanta waxaan fahmi doonaan, waxa tababar yahay dhudhun ah, oo waxaas oo dhan sababta loo baahan yahay.

Maxaad tababar dhudhun ah?

share libaax ee ciyaaraha fudud kuma jiraan tababarka dhudhun in jadwalka fasalada. Sida caadiga ah ayaa diiradda lagu saaray garbaha ballaadhan, xabadka ballaadhan, Daasad weyn iyo, dabcan, legyahay. Si kastaba ha ahaatee, bodybuilders khibrad leh ogahay in jidhka ma uu fiirin doono habboonaanta lahayn jimicsiga murqaha yar. dhudhun sokow muruqyada kubka yar, legyahay doono mudo bil iyo deltoids danbe. tababar ku haboon oo ka mid ah dhudhun iyo muruqyada yar yar oo kale si ay u sameeyaan jirka ogol yahay ma aha oo kaliya badan oo habboonaanta, laakiin sidoo kale awood badan.

dhudhun wuxuu mas'uul ka yahay dhammaan dhaqdhaqaaqyada gacanta iyo in ku filan. Sidaa darteed, haddii aan si fiican u horumarsan, ku dhowaad jimicsi kasta, taas oo qaadataa gacmaha culays noqon doonaa natiijo la'aan. Sababta waa mid fudud - dhudhun waxay noqon doontaa dhakhso daal badan muruqa bartilmaameedka. In habkaani of dhudhun waxaa dhinaca kale - horumarineyso marka performing jimicsi kasta oo miisaanka. Taasi waa sababta badan dayacaad group muruqa this, rajada ah in ay u kicinta ka daraasadda muruqyada kale heli doontaa. Tani waa runta, laakiin wax badan oo ka mid ah gacanta kula hab noocan ah ma. Sidaas darteed waxaa lagama maarmaan ah in loo qoondeeyo waqti gaar ah isaga loogu talagalay. Tababarka dhaqin waa in loogu talagalay daryeel la mid ah, iyo sidoo kale ku sifowdaa ina qorshaha kooxaha muruqa waaweyn. Kaliya marka fasallo ku filan xoojinta iyo sida loo isticmaalo tiro balaadhan oo ah xaglo waxaa la samayn karaa si ay u koraan dhudhun.

Aragti galay anatomy ah

Waxa la yaab leh, koox murqaha yar noocan oo kale ah waxaa ka mid ah murqaha badan oo yar yar oo hawlo kala duwan. dhudhun wuxuu ka kooban yahay:

1. Brachialis (muruqa garabka) iyo brachioradialis (muruqa brachioradialis). Waxay mas'uul ka flexion xusulka jira iyo xasilinta jagada gacanta lagu jiro laabaya.
2. teres Pronator muruqa. muruqa Tani waxay taageertaa dhudhun ee flexion suxulka iyo wareeg.
3. Palmaris longus, muruqa radialis carpi lugta iyo ulnaris carpi muruqa lugta ah. Mas'ul ka ah is gacmihiisa.
4. Extensor ulnaris carpi iyo carpi extensor muruqa brevis radialis. timireed Unclenched.

Sayidka, tababarka muruqyada dhudhun waa in ka mid ah caddaynta ah ee muruqyada oo dhan. Hadda waxa la joogaa wakhtigii si ay u eegaan jimicsi gaar ah.

laabaya curcurka

Layligani waxa la samayn karaa iyada oo barbell ah, dumbbells ama xataa block. dumbbells Faa'iidada ay dhacdo in this been in xaqiiqda ah in ay ka badan ay heli karaan guriga rabtay dhaggan yihiin. Intaa waxaa dheer, iyadoo miisaanka ka dhigi doonaa fududeeyo kuwa wareeg gacanta sabab kasta waa la aqbali karin, iyo isticmaalka sababaha toos raaxo qoorta.

Aynu aad u bilowdo. First aad u baahan tahay in ay qaataan xajin dambe qolof ah (oo timir ah jidhka jeedo). Hands waa in lagu rakibaa oo ku saabsan garabka-width gooni. Haddaba waxaad u baahan tahay in ay ku riday dhudhun ah kursiga keydka ama aad hip si burushka si xor ah lulataa. Inta jimicsiga ay u baahan tahay in la hagaajiyo.

dhaqdhaqaaqa waa mid fudud ilaa xad: hoos burushka, iyaga dib u soo qaado, halka dayaya in ay gaaraan height ugu badan iyo xanuunka foosha muruqa wanaagsan. Sida laga arki karo, Ilodanimada inayan dhaqdhaqaaqa waa wax yar. Si kastaba ha ahaatee, haddii aad jiid ama rock load ah, waxaa suurtagal ah in dhaawac gacmahaaga. Sidaas daraaddeed waa in aad si taxadar leh oo gacanta ku sida ugu badan ee suurto gal ah samayn layliga.

Xulashada "Behind"

Haddii daraasadda of dhudhun ah kursiga keydka ama bowdyaha keentaa raaxo, waxaad isku dayi kartaa in ay sameeyaan flexion curcurka la qolof a taagtay. Xaaladdan oo kale, waxay u badan habboon in la la barbell a shaqeeyaan. Tan iyo gacmaha uu noqon doono ka dambeeya si ay u xajin dambe flexion, gacmahaaga leeyihiin in ay ballaariso at xusulka ka, sidaas ku ool ah gacanta eegi doonaa sida xariiq toosan.

Si aad u beegsadaan muruqa ahaa go'an, waa in la sii cadaadisay ka dhanka ah jidhka. Shaqada ayaa la sameeyaa si gaar ah faraqa. Shell u baahan tahay in kor loo qaado si ay foosha ku muruqa ugu badnaan. Inta lagu guda jiro jimicsi ee kala duwanaansho this, aad isu takhalusi karo of xanuun kaas oo mararka qaar raaci Orodyahanka marka performing flexions classical kor lagu sharaxay.

cumaacumaha laabaya beddeli xajin

Layligani waxa la sameeyaa si la mid ah sidii markii hore, markii this Timir haysta hoos (xajin toosan). Sayidka shaqeysiin dhinaca kale ee dhudhun ah. Qaadashada dumbbell ama unit barbell qabtaa, Timir hoos u, waxaa lagama maarmaan ah in ay u oggolaadaan load si fiican u fidin muruqyada, raaceen by dhaqdhaqaaqa sii weynaydba ujeeddo ah foosha ugu badnaan. Inta kala duwan ee mooshinka loo baahan yahay in la xakameeyo load iyo fogaado Escuardo kasta.

Si aad u samayso layliga wax ku ool ah, waxaad isku dayi kartaa in ay xiraan alaabta ugu sareysa dhowr ilbidhiqsi. xitaa aad isaga yarayn karto miisaanka gano ah, si ay u suurto gal ahayd.

flexion dubbe

Sida caadiga ah, layligan waxa la adeegsadaa in ay ka shaqeeyaan uu legyahay, laakiin waxa ay sidoo kale waxaa dheer heer sare ah barnaamijka of tababarka dhudhun ah. Hammer laabaya sababta oo ah nidaamka gaarka ah ee burushka, aan ka ahayn xiran u brachialis uu legyahay iyo brachioradialis. Sidaas darteed, waxay u oggolaadaan in aad thinking iyo sare ee murqaha iyo dhudhun kordhay.

Laga bilaabo booska: taagan, gacmaha la dumbbells at dhinacyada idinkaga jirta, Timir jeeda jidhka. Ma dhudhun supiniruya in la leexiyo gacanta, kor u load ah keliya. Daahiyaan dumbbell ee dhowr ilbiriqsi hogaanka, waxay si tartiib tartiib ah loo dhigi karaa. Dhaqdhaqaaqa ekaan shaqada la dubbe, jimicsi in, iyo magaca helay. Jimicsiga waxaa la samayn karaa labada taagan iyo keydka ama kursi ku fadhiya.

flexion dubbe Cross

Layligani waxaa loo arkaa by ciyaartoyda badan, waa wax ku ool ah ka badan hal hore. Its farqiga been oo keliya ee xaqiiqda ah in hubka ee waxay ku tashadeen ma on kooxda iyo hore. Taasi waa, laga gano ay u guurayaan isku midka ah in ay jir xagga garabka ka soo horjeeda. Haddii jimicsi hore loo samayn karaa in laba gacmood iyo waqti isku mid ah, waxaa kaliya sameeyey by mid ka mid ah.

Tabobaro u dhaqin guriga, in muuqashadii asaasiga ah, had iyo jeer ku lug jimicsi kor lagu sharaxay. Haddaba ka fiirsada qaar ka mid ah fursadaha tababarka gaar ah.

Laabid xajin si toos ah

kale oo wanaagsan waa flexion dubbe laabaya gacanta pole toosan. Qabashada layliga la dumbbells raaxo, si caadi ahaan, waxaa ka mid ah qorshaha tababarka aad yaa ugu Sugan kuwa ul. Jimicsiga waa fudud uu legyahay barbell qaadista, laakiin la xajin toos ah (gacmaha wajihi hoos). Hands waa qaban on qoorta ku saabsan garabka width gooni. In layligan waxa muhiim ah in la raaco farsamada saxda ah iyo iska ilaali dhaqdhaqaaqa lama filaan ah. miisaanka culus ma mudan tahay dabagalka.

Si jimicsi dhudhun ahaa ugu go'doon, waxaa lagu talinayaa in la fuliyo layligan keydka ah by Scott. Xaaladdan oo kale, dhaqdhaqaaq uu noqon doono ugu raaxo leh, iyo muruqyada heli load ugu badan. Waa in si sax ah qaybiyo load ah. Too culus kor u barbell gacanta si toos ah si fudud ma shaqeyn doono.

isqaloocinta Zottmana

jimicsi A u wanaagsan kuwii uu tababar dheeraad ah oo ku haboon dumbbell gacanta. Waxay kuu ogolaanaysaa inaad ma aha oo kaliya in ay ka shaqeeyaan brahiaradialis, laakiin sidoo kale in la xoojiyo gacanta, iyo sii wanaajinta xidhiidhada neural. Laga bilaabo booska waa isku mid sida in ay dhacdo Suul dubbe, guri la dumbbells, gacmaha jeeda jirka oo taagan. Markaas waxaad u rogaan curcurka si timirta ah hore u soo jeeda, iyo neefta siidaysid, ka dhigi Laabid fudud oo uu legyahay. At sare ee dhammaan xiiso bilaabmin. Ka dib markii hakinta gaaban, waxaad u baahan tahay in la geeyo burush, hoos Timir, iyo meel this si tartiib ah hoos u dumbbells ah. Sidaas darteed, in wajiga koowaad ee dhaqdhaqaaqa ka hawl murqaha, iyo tan labaad - muruqa brachioradialis.

xajin tababarka

dhaqin tareen ka caawisaa ma aha oo kaliya in la kordhiyo mass muruqa ay, laakiin sidoo kale in la xoojiyo gacanta. Habka ugu fudud si loo gaaro - ka dib markii qaab walba Suul curcurka, sii joogo barta of foosha muruqa ugu badnaan 5 daqiiqo, si xun u Tuujiya at qoorta this of gano ah.

Tababarka dhudhun xajin xoog sidoo kale waxaa ka mid ah la expanders shaqeeya. In la shaqaynayay iyaga, waxaa haboon fiirsaneysa mabaadiida soo socda:

1. The adag mashiinka layliga, weyn saamaynta uu gaaro.
2. Ka hor inta shaqeeya expanders adag, waxaad u baahan tahay inuu is kululeeyo la tur.
3. Recovery dhexeeya rabtay waa inay qaataan 3 ilaa 5 maalmood.

Tabobaro ku gacmahooda aad u dhaqin isticmaalaya Expander sida soo socota. First aad u baahan tahay in cadaadin tirada expander wakhtiyada loo siman yahay 2/3 ee ugu badan. Markaas, ka dib markii 3-daqiiqo ah, ku celi layliga. jimicsi labaad waa isku mid hore, marka laga reebo kaliya in halkii nasashada waxaad u baahan tahay in ay sii qolof ah ku jira xaalad ah Tifaftirayaasha. Waa hagaag, in jimicsiga saddexaad, kaliya aad u baahan tahay in cadaadin gripper iyo hay ilaa farahaaga ma samayn furan. Jimicsiga aad samayn karto on 3-7 habab, iyada oo ku xidhan xoog iyo rigidity of expander ah.