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ʻ .lelo aʻoaʻo hoʻoikaika kino

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Home > Nā hoʻoikaika kino > Nā Hoʻoikaika Bicep > Barbell, Reverse Thread a me Hammer: ʻike i ka ʻokoʻa ma waena o nā hoʻoikaika kino!

Barbell, Reverse Thread a me Hammer: ʻike i ka ʻokoʻa ma waena o nā hoʻoikaika kino!

E ʻike he aha nā mea ʻokoʻa ma waena o nā hana bicep curl he 3, ka barbell curl, ka hāmare hammer a me ka curl huli, a aʻo i ka wā e hoʻohana ai i kēlā me kēia ʻano hoʻoikaika i kāu hana.



O biceps ʻo ia kekahi o nā io i makemake nui ʻia no mākou nā kāne i kahi hale hoʻoikaika kino. Loaʻa i nā biceps nui, ʻeleʻele a wehewehe ʻia ka moe a kekahi bodybuilder kāne ... Akā pehea e hoʻokō ai i kēia moe? Aia paha ka hāʻina i nā hana curling e like me barbel, pae hama a me ka pae huli.

ʻO nā hana Donut ka mea i kaulana loa ke hiki mai i ka hoʻoikaika kino biceps. Akā ʻoiai ʻike nui ʻia, ʻike iki kekahi poʻe i ka ʻokoʻa ma waena o kēia ʻano 3 o nā donut. Hiki iā ʻoe ke haʻi i kēlā mau mea?

ʻOiai ʻo ka mākala biceps kahi mākala liʻiliʻi, nona wale nā ​​poʻo 2, pono mākou e ʻike i nā ʻano loli, nā ʻano o ka paʻa, nā huhū, a me nā mea ʻē aʻe, e hoʻokau hou i ka hana ma kekahi ʻāpana o nā biceps a i ʻole kekahi. A he mea nui loa kēia e ʻike i ka wā e "hoʻokumu ʻana i nā mākala symmetrical", ʻo ia hoʻi, he symmetry ko lākou i ko lākou mau poʻo āpau.

No laila, i kēia ʻatikala e aʻo mākou i kēlā, ʻoiai ʻoe e like me ia, ka He ʻokoʻa nā hana a 3 curls mai ka hoʻomaʻamaʻa biceps a hiki ke hoʻohana ʻia i ka hana like (a i ʻole i nā hana like ʻole) inā lawa lākou me ka synergy o ka hoʻomaʻamaʻa ma ka maʻamau a me ka pahuhopu.

E hele mai?

pae pololei

A wili barbel ʻo ia ka hana maʻamau a ʻike ʻia no nā biceps brachii, ʻaʻole ia e hoʻonoho iā lākou i kahi kaʻawale, akā hōʻiliʻili i nā flexors āpau o nā forearms (nā mākia superficial a me nā hohonu), brachioradialis, brachialis a me pron teres.

A wili barbel hana ʻia me nā lima i kākoʻo ʻia, no laila ʻo ka mākala supinator kekahi o nā mea paʻa paʻa i kēia neʻe. ʻO kēia supination ke kumu e kiʻi hou ʻia ai nā biceps ma ke kaulike ʻoi aku ma mua o nā mākala ʻē aʻe i ʻōlelo ʻia. KA ʻae nā barbel curls i nā poʻo lōʻihi a me nā poʻo pōkole e hana me ka manaʻo like.

Manaʻo ka poʻe he hiki ke kiʻi hou i ke poʻo pōkole o nā biceps ma o ka hana ʻana i nā hāmama hāmama (ka mamao ma waena o kekahi lima a me kekahi), akā he kuhi kēia. ʻOiai ʻo ka ulna he ami-type ami, hana ia ma hoʻokahi axis wale nō, no laila ʻo ka wehe ʻana i kou mau lima i ʻoi aku a ʻoi aku paha e hoʻonui i ke koʻikoʻi ma nā ligament o ka ami, a ʻaʻohe mea hou aʻe e pili ana i ka hoʻopaʻa ʻana i nā mākala.

ʻO ka mamao kūpono ma waena o kekahi lima a me kekahi e like paha me ka hapalua kapuaʻi mai ka ʻaoʻao waena o nā wāwae. Inā ʻoe e hoʻohana i ka laulā o kou poʻohiwi ma ke ʻano he kuhikuhi, he nui maikaʻi ia.

ʻO ka barbell curl, ke kū nei i kahi kūlana piha, hoʻonāukiuki i ka flexors forearm, a ʻo ia ke kumu e manaʻo ai ka hapa nui ʻaʻole pono e hana i nā hana kikoʻī no kēia ʻāpana, no ka mana o ka barbell curl i noi aku.

KA IKE >>> ʻEkolu (3) mau kaʻao nui i ka hana ʻana i ka pae pololei

pae hama

A pae hama he hana pū kekahi ia no nā biceps brachial, akā me ka nānā nui ʻana i ka brachialis a me brachioradialis. Loaʻa i kahi kūlana kūlike ʻole o nā forearms, fax pū kekahi i ka flexion ulna, akā ma muli o ke hoʻonohonoho ʻana o nā forearms, hiki i ka brachioradialis he nui. Ma muli o kēia hoʻonohonoho ʻana, hiki i ka brachialis, ʻo ia ka mākala ma ka ʻaoʻao, i ka hapa waena o nā biceps i nā pūlima.

A pae hama hoʻohana ʻia ia ma ke ʻano he hana hope loa o ka hana biceps, akā hiki ke hoʻohana ʻia lākou ma ke ʻano he hana mua ma nā hihia mua ʻelua wale nō:

  1. Ke nui ka hemahema o ka brachial a me / a i ʻole brachioradialis; a
  2. Ke makemake ʻoe e hoʻolaulaha i kahi luhi mua o nā biceps, ke hoʻomaka nei i ke koʻikoʻi i nā mākala kōkua o kāu hana, e ʻae ana i nā hoʻoikaika kino e like me nā barbel curls e loaʻa kahi ʻoi aku ka maikaʻi o ka hana.

Hiki ke hana mau ʻia ka hāmare hammer me nā dumbbells, me ka pā H a i ʻole me ke kaula, ma ka pulley. Eia naʻe, manaʻoʻiʻo wau i ka pili o ka hiki ʻana i ka brachioradialis hou aku, ʻoi aku ka maikaʻi o nā dumbbells. Inā pili ka nānā i ka brachialis, ʻo ke kaula o ka pulley a me ka H-bar i mau koho kūpono loa no ka mea ʻaʻole lākou e koi i ka kaohi i ka neʻe a ʻae i ka paʻa maikaʻi.

pae hope

ʻO ka curl huli ka hana "kekeke o ka barbell curl", ʻo ia hoʻi, like ka hoʻokō ʻana, akā me nā pūlima i kahi paʻa i haʻi ʻia, ʻo ia hoʻi, me nā lima o nā lima e kū i lalo.

ʻAʻole ke kuhi o kēia hoʻoikaika i nā biceps, akā ʻo nā mākala o nā forearms (ʻo ia hoʻi ka brachioradialis) a me ka brachialis, i kahi liʻiliʻi.

ʻAʻole ia he mea kūpono ʻole e hoʻohana mau ʻia nā ukana ʻoi aku ka liʻiliʻi i ka hana ʻana i ka curl huli, ʻoiai he hana ia e hemo ai i nā hana āpau mai nā biceps a hoʻolei ʻia nā ukana a pau ma ka brachioradialis, a ʻoi aku ka liʻiliʻi, he mau mākala nāwaliwali loa.

I ka pae huli, hoʻohana maʻamau mākou i ka pā EZ, no nā kumu o ka hōʻoluʻolu a me ka palekana o nā lima i ka neʻe. Eia nō naʻe, inā pau kāu pronation, maikaʻi ia ʻoe e hoʻohana i ka pā pololei.

ʻO ka maʻamau, hoʻohana ʻia ka curl huli ma ke ʻano he hana hoʻoikaika i ka neʻe, akā ʻaʻole ia he koi. Hiki ke hoʻohana maʻalahi ʻia no ka luhi mua pū kekahi.

I ka manawa hea e hoʻohana ai i nā pae?

No laila e noʻonoʻo paha ʻoe pehea e hoʻohana ai i kēlā me kēia neʻe, ʻeā? A laila ... Maopopo i kēlā: "ʻo ka nui o ka lima o kou lima, ʻo ka nui o ka loaʻa ʻana o nā biceps brachii a me ka nui o ka pronated, ʻo ka nui o ka recruits i ka brachialis, brachioradialis a me nā mākala ʻē aʻe o nā forearms", maʻalahi ka hoʻomaopopo ʻana i ia ʻano hana.

No laila, me kēia piko ma luna, e pili ka hoʻohana ʻana i kēlā me kēia pae i kāu pono. ʻO kahi laʻana, inā ʻoe e manaʻo pono ʻoe e hoʻomaikaʻi i kou mau lima, no ka mea, ʻaʻole i kūpono i kāu biceps, a laila ʻo ke ala pololei e hoʻohana ai i kahi curl huli. Akā inā makemake ʻoe e hoʻomaʻamaʻa loa i nā biceps a, ma ke ʻano he bonus, hoʻomaʻamaʻa pū kekahi i nā forearms, ʻo ka hoʻohana ʻia ʻana o nā barbel curls ka mea i hōʻike nui ʻia.

Aia ia i ka mea āu e ʻimi nei i kāu hoʻomaʻamaʻa i kēia manawa a me ka pahuhopu āu e makemake ai e hoʻokō.

Ma lalo iho nā hiʻohiʻona ʻelua: ʻo ka mea mua e pili ana i ka hana mua o ka biceps brachii a me ka hoʻopau me nā forearms; aʻo ka lua, he ʻōnaehana luhi mua no nā biceps brachii.

Laʻana 1:

  • ʻO ka pae pololei - 12-10-8
  • 45º Kōnae - 3X10
  • Hammer alternating thread me nā dumbbells kū - 3X10
  • Hiki ke huli i ka pae me ka pā EZ ma nā kaula - 2X15

Laʻana 2:

  • Pākuʻi huli me ka Free EZ Bar - 3X15 a me nā Superseries me ka Thread Hammer - 3X8-10
  • Pākuʻi pololei me ka EZ Bar - 10-8-8
  • Ka pae paʻa (noho) unilateral me ka dumbbell - 2X10 (no kēlā me kēia ʻaoʻao) - ʻAʻohe hoʻomaha ma waena o kekahi ʻaoʻao a me kekahi.

Ka Hopena

I kēia ʻatikala hiki iā mākou ke ʻike i nā manawa he nui i kekahi mau hoʻoikaika kino, ʻoiai he like loa, he ʻokoʻa nā hana. ʻO ia ke kumu o ka ʻike ʻana i kēlā me kēia hoʻoikaika a me kāna mau noi he mea nui e hoʻomohala i kahi hoʻoikaika kino maikaʻi.

Lana koʻu manaʻo hiki iā ʻoe ke hoʻohana i nā curls, nā barbel curls, nā hāmare hammer a me nā hoʻoliʻiliʻi curl pololei i kāu hana a me nā manawa.

Hoʻomaʻamaʻa maikaʻi!


Ua makemake ʻoe i ka ʻike? Kaomi ma nā Hōkū ma lalo a haʻi iā mākou, mai ka 1 a i ka 5, he aha kāu papa no kēia ʻike!

Pane pālākiō: 4.8
Huina Koho: 66

Barbell, Reverse Thread a me Hammer: ʻike i ka ʻokoʻa ma waena o nā hoʻoikaika kino!

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lanakila no ka manuahi kahi puke E me 20 mau ʻano hoʻomoana.

E kau i kāu leka uila ma kahi ʻē aʻe a loaʻa i kahi e-puke me nā ʻano 20 no ka Muscle Gain a me Fat Loss.

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