ʻO nā lima ikaika ka haʻaheo o kekahi kāne. ʻOi aku ka ʻoiaʻiʻo o kēia no nā poʻe haʻuki. ʻO nā hoʻoikaika lima ka mea nui o kēlā me kēia polokalamu hoʻoikaika kino. Hōʻike ka ʻatikala i nā hana kūpono no ka hoʻomohala ʻana i ka paʻa a me ka ikaika o ka lima āpau i ka hale hoʻoikaika kino a ma ka home. Aia kekahi mau mea paʻakikī no nā kāne a me nā kaikamahine.
Nā mea e noʻonoʻo ai ke hoʻomaʻamaʻa i ka ikaika lima
ʻO ka mea mua e noʻonoʻo ai: nā lima, e like me ka ʻāʻī, kahi "mea kūkulu" paʻakikī e pili ana i nā mea he nui. Hāʻawi ka paʻakikī i ka neʻe, akā weliweli ka overloading i kēia mau mākala. ʻAʻole pono ʻoe e hilinaʻi wikiwiki i nā kaupaona a lawehala me ka ʻenehana. ʻAʻole kēia e hoʻokokoke aku iā ʻoe i kāu pahuhopu, akā e hoʻonui ia i ka makaʻu o ka haʻalele ʻana i kāu ala hoʻomaʻamaʻa no ka manawa lōʻihi. Ma ka ʻaoʻao ʻē aʻe, koi ʻia ka piʻi mālie akā hoʻomau mau o nā kaumaha. E uku i ka nānā like i kou mau lima e like me kāu e hana ai i nā pūʻulu musele "maʻamau".
E akahele i nā stereotypes pū kekahi. Aia kekahi manaʻo he nui ka nui o nā lima ikaika. ʻAʻohe mea e hakakā, ua like nā mea āpau āpau, hoʻoholo ka lehulehu. Akā hiki nō ke hoʻokō i ka ikaika me ka ʻole o ka ulu nui ʻana o nā mākala. Nui nā laʻana o nā mea haʻuki me ka ikaika, akā ʻaʻole naʻe nā lima volumous. ʻO John Brzenk, ka mea kākau lima, ʻaʻohe ona nui nui. I ka manawa like, ua lanakila ka mea ʻālapa ma luna o nā hoa paio nui aku no nā makahiki he nui.
Hiki iā Bruce Lee ke noʻonoʻo ʻia he laʻana maʻamau o ka hui kupaianaha o "ka liʻiliʻi liʻiliʻi" a me ka ikaika lima hoʻohiwahiwa. Wahi a kekahi mau kumuwaiwai, ua lanakila ka mea kaua martial i ka lima o kāna hoaaloha, ʻo ia wale nō ka mea hoʻokūkū lima lima o US. He paʻakikī e haʻi i ka ʻoiaʻiʻo o kēia moʻolelo, akā ʻike maopopo ʻia no ka hoʻomaʻamaʻa ʻana o Bruce i ka paʻa lima.
Maʻalahi ka hopena - hoʻoikaika i ka hana no ka ikaika o ka mākala lima. ʻO ka poʻe mākaukau ʻole i ka loaʻa nui a makemake ʻole paha e hoʻonui i ka nui ʻaʻole pono e makaʻu i nā hopena ikaika haʻahaʻa. Me ke ala kūpono e hoʻomaʻamaʻa ai, hiki hiki ke hoʻohuli i kou mau lima i nā ticks.
A ʻoi aku. Paipai mākou e lilo i mākaukau i ka ʻano hoʻomaʻamaʻa. ʻAe, hiki i hoʻokahi a ʻelua paha hoʻoikaika kino ke hāʻawi i kahi hoʻonui paʻa i ka ikaika. Hōʻoia ʻia kēia e ka poʻe i hoʻonele ʻia i ka manawa kūpono e loli ai i nā pilikia. Akā ʻoi aku ka maikaʻi o ka ʻokoʻa. "Bombardment" o nā mākala a me nā liga ma nā ʻaoʻao like ʻole a i nā ʻano ʻokoʻa e ʻae iā ʻoe e hōʻike piha i kāu mana hiki.
Aia he 4 ʻano nui o ka paʻa:
- Kaohi ana... Ke hana nei i nā hana make make, hoʻohana ka mea haʻuki i kēia ʻano.
- ʻEemiʻi ʻana... ʻO kahi lūlū paʻa ʻo ia ka laʻana ʻoi loa.
© puhhha - stock.adobe.com
- "Carpal"... I kēia hihia, ʻoi aku ka pololei o ke kamaʻilio ʻana i ka hoʻohui o ka paʻa a me ka ikaika o ka lima. ʻO kahi laʻana e paʻa ana i kahi noho e nā wāwae.
© GCapture— stock.adobe.com
- Huki ʻia... ʻO ka hiki ke hoʻopaʻa i kahi mea kaumaha e ka pinching pū kekahi hana paʻakikī.
© kibsri - stock.adobe.com
I lilo i kanaka ikaika loa, hana ma nā ʻaoʻao āpau.
Nā haʻuki ma nā ʻāpana like ʻole o nā lima
E noʻonoʻo i nā hana maʻamau no nā pūʻulu muscle like ʻole o nā lima. E "hele" i nā lima mai ka lalo i luna - mai nā lima a i nā biceps a me nā triceps. Ma hope o nā mea āpau, inā no ka paʻa ikaika mua o nā mea āpau pono ʻoe e hana ma nā mākala o nā lima a me nā pūlima, a laila e hoʻonui i ka ikaika o nā lima (e laʻa, e hoʻonui i nā hopena i ka kaomi kaupae i ka hāpai uila a i ʻole nā hāpai koʻikoʻi no nā biceps i nā haʻuki mana), pono nā hana no nā triceps a me nā biceps.
Ma mua o kahi hoʻolālā, mai poina e hoʻomehana - i kēia ala hiki iā ʻoe ke pale i nā hōʻeha he nui.
Hoʻomaʻamaʻa palaki
Hiki iā ʻoe ke hoʻomaʻamaʻa i kou mau lima ma ka hale hoʻoikaika kino a ma ka home, e hoʻohana ana i nā ʻano hana a me nā pono like ʻole. No kahi hoʻomaka - e pili ana pehea e hoʻonui ai i ka ikaika paʻa, e hana nei me kahi mea expander a me nā mea hoʻoikaika kino.
Me ka mea hoʻonui
ʻO ka hoʻohana ʻana i ke apo kāpena a i ʻole ka papahana wai puna kahi papahana maʻamau no ka hoʻonui ʻana i ka ikaika paʻa. Nā laʻana o nā hoʻoikaika kino:
- Ke kaomi ʻana a wehe ʻana i ka papahana - ma ke ʻano he koho, hiki iā ʻoe ke hana me ʻelua a ʻekolu wale nō manamana lima a i ʻole lean i ka static - paʻa i ka expander i ʻomi ʻia no kekahi manawa.
© michaklootwijk - stock.adobe.com
- Ke wili nei i ka lākeke me ke kiʻi ʻewalu - ulu pono i ka ikaika o ka manamana.
© Xuejun li - stock.adobe.com
- Ke kīkoʻo nei i nā kāʻei elima me kou mau manamana lima - hoʻonui ʻia ka ikaika e ka hoʻonui ʻana i ka nui o nā mea.
© Sviatoslav Kovtun - stock.adobe.com
- Ke kīpē ʻana i kahi kinipōpō kinipōpō.
© gdphoto - stock.adobe.com
Kūpono ka expander no ka mea lawe i ka palena iki o kahi, no laila hiki iā ʻoe ke hana me ia i kēlā me kēia manawa a me nā wahi āpau. Kau palena ʻia ka ukana e ka helu o nā hana hou ʻana, ke kēkelē o ka paʻa o ka papahana a me ka manawa.
Ma nā mea hoʻoikaika kino
E kōkua ka lako hoʻoikaika kino a me ka hoʻowalewale i ka paʻa ʻana o ka lima ikaika.
Nā laʻana o nā hoʻoikaika kino:
- Ke kau nei ma ka pae hoʻokala. Nui nā ala e hoʻokaʻawale ai i ka hoʻoikaika kino: ke kau nei ma nā lima ʻelua me nā kaupaona, ke kau nei ma ka lima hoʻokahi no kekahi manawa, kau ʻia ma nā manamana lima he nui, e kau ana ma ka pā manoanoa a me / a i ʻole ka pihi e hoʻohuli ana.
- E haʻi pū mākou i ke kau ʻana ma nā kāwele. ʻAʻole like me ka pae ākea, hoʻohana ka paʻa i ka manamana nui i kāna mea nui loa. ʻO kēia ka hana a Paul Wade i paipai ai i kāna puke kaulana The Training Zone. ʻO ka mea hiki ke hoʻoulu i hoʻokahi lima ma ke kāwele mānoanoa no kahi minuke hiki ke ʻaʻa pono i nā lima lima he nui.
- Piʻi piʻi kaula. Aia kekahi ʻano nui o nā ʻano like ʻole - māmā, me ke kaupaona hou aʻe, me nā hoʻonohonoho brushes like ʻole, i ka wikiwiki, e hana ana i nā statics (like me ke kau ʻana ma nā kāwele), etc.
ʻOi aku ka maikaʻi e hoʻomaʻamaʻa pono i ka paʻa, e hana ana i nā ʻano hana i kekahi mau hoʻokokoke ʻana i ke kū, i kēlā me kēia 7-10 mau lā. Pono kahi wā lōʻihi ma waena o nā hana no ka hoʻihoʻi piha ʻana o nā ligament a me nā tendon.
Hoʻomaʻamaʻa kūmau
ʻEkolu mau hana nui no ka hoʻomohala ʻana i nā forearms mana:
- Hoʻonui ʻia o nā lima me nā dumbbells a i ʻole kahi barbel (paʻa mai luna mai): kahi ʻano i hoʻolālā ʻia no ka ʻaoʻao o waho o ka forearm.
© Makatserchyk - stock.adobe.com
- ʻO Dumbbell a i ʻole Barbell Curl (lalo paʻa): Hoʻomaʻamaʻa e hoʻomohala i ka forearm o loko.
- Paʻa ʻo Dumbbell / Kettlebell - e lawe i nā lako kaumaha a paʻa no ka manawa ʻoi loa. Hoʻonui maikaʻi ka paʻa paʻa. I nā mea paʻakikī, hiki iā ʻoe ke wahī i ke kāwele a puni nā lima o nā dumbbells, a mānoanoa. ʻAʻole hiki iā ʻoe ke kū mālie, akā hele a puni ka hale - loaʻa iā ʻoe ka "hele wāwae o ka mahiʻai".
© kltobias - stock.adobe.com
ʻO ka hoʻoikaika kino Biceps
I ka hale hoʻoikaika kino
Hoʻomaʻamaʻa ʻia nā mākala punahele o ka hapanui o nā poʻe hale hoʻoikaika kino i nā ʻano like ʻole. ʻO nā hana kuʻuna e kōkua i ka hoʻomohala ʻana i ka ikaika me ka:
- ʻO nā curl Barbell. Ke hoʻohana nei ʻoe i kahi pā pololei a meli paha - e hana i nā mea ʻoi aku ka ʻoluʻolu no kou mau pulima.
© Makatserchyk - stock.adobe.com
- Kū a noho i nā wili dumbbell. Hiki iā ia ke hana me ke kahuli o ka lima i ke kaʻina hana o ka hāpai ʻana, hiki iā ʻoe ke hopu koke iā ia me ka paʻa o lalo ke nānā aku nā lima mai ke kino.
© Oleksandr - stock.adobe.com
© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
- ʻO nā wili me ka bele a i ʻole nā dumbbells ma kahi pae ʻo Scott.
© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
- ʻO nā hammer-style dumbbell curls - nā pāma i kū i ke kino, paʻa paʻa.
© Makatserchyk - stock.adobe.com
- ʻO nā wili barbel hoʻohuli hou - e nānā i ka poʻohiwi a me nā mākala brachioradialis.
- Nā wili o nā lima ma ka palaka a i ʻole i ke keʻa mai nā lima lalo a luna. Hoʻohana ʻia ma ke keʻena hoʻohana.
© antondotsenko - stock.adobe.com
© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
Pili kēia mau koho āpau i nā biceps o ka poʻohiwi, akā he mau nuances kēlā me kēia. Ma ka hana ʻana i nā ʻano āpau, e loaʻa iā ʻoe ka hoʻomohala āpau o kāu biceps. Ke hana nei no ka ikaika, ʻaʻole pono ʻoe e huli i nā ʻano like ʻole. Aia kekahi mau mea pāʻani i hoʻomohala i ka mana nui e hoʻohana ana i nā hana 1-2.
I ka home
ʻO nā hana i wehewehe ʻia me ka bele a me nā dumbbells kūpono ia no ka hale hoʻoikaika kino a no ka home. Akā aia kekahi mau hanana i ka loaʻa ʻole o nā pūpū ma ka home. E kaupalena ʻia nā koho no ke aʻo ʻana i nā biceps i kēia hihia, akā hiki iā ʻoe ke noʻonoʻo me nā ʻano hoʻoikaika kino he nui:
- Huki-i me ka paʻa o ka hāiki. Pono ʻoe i kahi ʻaukā papamoe - ʻaʻole paʻakikī i kēia manawa ke loaʻa i kahi keʻa.
- Ke hāpai nei i nā biceps o kekahi ukana. ʻO kēia paha he ʻeke a ʻeke paha e pono ai e ukana me nā ʻeke one a i nā ʻōmole wai. He ʻeke one maʻamau paha ia. ʻO ka mea nui ka mea e pono ai e kaʻana i ke kaupaona ma mua o ka liʻiliʻi a i mea e hoʻouka like ai nā lima.
© satyrenko - stock.adobe.com
- ʻO ke kūpaʻa ʻelua o nā lima ʻelua: ʻo ka lima hana, kahi e "hoʻāʻo" e pelu i ka kuʻe lima, paʻa ʻia i ka lima o ka lima ʻē aʻe. He hana kūmau kēia e hoʻomohala i ka ikaika o ke tendon.
ʻO ka hoʻomaʻamaʻa Triceps
Nā hoʻoikaika kino i ka hale hoʻoikaika kino
Hāʻawi ʻia ka hapa nui o ka lima i nā triceps brachii, kahi e noho ana ma kahi o ʻelua hapakolu. No laila, ʻo ka poʻe e ʻimi e hoʻonui i ka leo e pono e hilinaʻi mua i kēia pūʻulu muscle, ʻaʻole ma ka biceps. I ka hihia o ka hoʻonui ʻana i ka ikaika no ka pā, pono ʻoe e hana ma kēia hui.
Nā hana maʻamau:
- Kaomi ʻo Bench me kahi paʻa ʻikiʻiki - ka liʻiliʻi o ka paʻa, ʻoi aku ka nui o nā triceps i ka ukana. ʻO ka laulā maikaʻi loa (ʻaʻole e "haki" nā pulima lima) 20-30 cm. Hiki ke hana ʻia ma Smith.
© Makatserchyk - stock.adobe.com
- Kaomi Palani - ka hoʻonui ʻia o nā lima me ka barbel a i ʻole nā dumbbells ma nā kuʻe lima. Ke moe nei ke kūlana kuʻuna, akā hiki nō iā ʻoe ke hana iā ia e noho ana. ʻAʻole ia e koi ʻia e hana me nā kaupaona nui, no ka mea, he kiʻekiʻe loa ka likelika o ka ʻeha i nā kuʻe lima.
© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
- Kick-backs - hoʻolōʻihi ʻia o nā lima ma ke kino i ka piʻina.
© Makatserchyk - stock.adobe.com
- Hoʻonui ʻia o nā lima i lalo ma ka simulator poloka. Hiki iā ʻoe ke hoʻohana i kahi paʻa pololei a me kahi kaula. Hoʻoikaika kūpuna.
© ʻeleʻele - stock.adobe.com
© Jale Ibrak - stock.adobe.com
Hoʻoikaika kino ma ka home
Inā mākou e noʻonoʻo hou i ke koho i loaʻa ʻole nā pūpū ma ka home, hiki ke hoʻokaʻawale i nā hana aʻe:
- Hoʻomoʻu ʻia ke ʻano Triceps - me ke kuli iki o ke kino, ʻoiai e hoʻi nā kuʻekuʻe, ʻaʻole i nā ʻaoʻao.
© marjan4782 - stock.adobe.com
- Hoʻopiʻi i ka papahele me kahi kūiki. Hele nā kuʻekuʻe i ke ala like. Huli ʻia nā kāhili i kekahi i kekahi.
© Makatserchyk - stock.adobe.com
- Pahu kuʻe i hope. Hiki ke hana ʻia ma ka sofa, noho a i ʻole kahi ʻano like like.
© Schum - stock.adobe.com
He aha hou aʻe hiki iā ʻoe ke paipai no ka hoʻomaʻamaʻa lima ma ka home? Ke hoʻopaʻa nei i kahi noho ma nā lima kīkoʻo i waho e nā wāwae, hāpai i kahi ʻeke (a i ʻole nā mea kaumaha ʻoluʻolu ʻole), ka wili ʻana i ke kaula uila me ke kaupaona kaupaona ʻia i kahi ʻau poepoe, e paʻa ana i kahi pōpō paʻa me ke kaupaona paʻa, e hoʻāʻo ana e haki i kahi puke kūmole a kūlou paha i ka lāʻau hao, a pēlā aku.
Nui nā koho. ʻOi aku kēia ma mua o ka lawa, akā hiki iā ʻoe ke hoʻohui mau i kou mau manaʻo a ʻokoʻa i kāu mau hana. Aia ka nani o nā hoʻoikaika lima e ka hiki ke hana iā lākou i kēlā me kēia manawa, a me nā wahi āpau.
Nā hoʻoikaika kino me nā pono hana like ʻole
ʻO nā Barbell a me nā dumbbells kahi ʻāpana o kāu pono haʻuki. E noʻonoʻo i nā pūpū hiki (a i kekahi manawa pono) ke hoʻohana ʻia.
Kaupaona
ʻO nā pūpū i hoʻohana mau ʻia e nā poʻe ikaika Lūkini o ka wā i hala a ke kaulana nei i kēia manawa a puni ka honua. Hana ʻia ka hapa nui o nā hana i hōʻike ʻia ma luna i ke ala like me ka kettlebells:
© Nomad_Soul - stock.adobe.com
© Nomad_Soul - stock.adobe.com
© Ocskay Mark - stock.adobe.com
ʻO ka kikoʻī o kēia "hao" i kahi nui o nā kaupauna. Inā ʻaʻole, he nui nā keu o ka kettlebells, a he nui (me nā poʻe haʻuki poʻokela) e noʻonoʻo pono i nā mele Lūkini e kūpono no ka hoʻomohala ʻana i ka ikaika a me ka hana ma mua o ka barbel a me nā dumbbells.
Kinipōpō hoʻokūkū kaumaha
Hiki i ke kinipōpō kaumaha ke hoʻohui maikaʻi i kahi kuʻuna. He aha kāu e hana ai me ia? ʻAe, nā mea he nui, no ka laʻana:
- Huki i luna - hāʻule ka ukana nui ma nā poʻohiwi a me nā triceps.
- Kūlou i kou mau lima, e paʻa ana i ke kinipōpō mai lalo a mai ka ʻaoʻao - ukana maikaʻi nā biceps a me nā forearms.
© Maridav - stock.adobe.com
- Pākuʻi i ka kinipōpō - hele ke koʻikoʻi o ka ukana i nā trisep.
© Bojan - stock.adobe.com
ʻO kahi ʻokoʻa ka mea makemake nui ʻia i kēia lā nā ʻeke ʻeke (ʻeke mau one a i ʻole nā mea hoʻopihapiha). He ʻoluʻolu nā ʻeke - he kōkua maikaʻi i nā hoʻoikaika kino he nui. Akā no ke aʻo ikaika ʻana i ka paʻa, ʻoi aku ka maikaʻi o ka hōʻole ʻana i nā kaula.
Hoʻomaʻamaʻa nā mea hoʻomaʻamaʻa ma nā lima
No laila he aha e hana ai i kēia mau hoʻoikaika lima lima āpau? Nui a hewahewa nā hanana hoʻomaʻamaʻa. Eia kekahi mau laʻana.
Pākuʻi no ka hoʻoikaika ʻana i ka paʻa. Hana i kēlā me kēia 7-10 lā:
| Inoa hoʻoikaika kino | ʻO ka helu o nā hoʻokokoke a me nā rep |
| ʻO Barbell Curl / Extension | 4x10-12 |
| Hele wāwae o Farmer | 4 i ke kiʻekiʻe |
| Ke paʻa nei i ka pancake mai ka pā me kou manamanalima | 4 i ke kiʻekiʻe |
| Ke kau nei ma ka lāʻau kaulike ma ke kāwele me nā lima ʻelua | 3 i ka maximum |
| Ke kau nei ma ka lāʻau kaulike ma ka lima hoʻokahi | 3 i ka maximum |
| Kaomi ʻana i ka mea hoʻolewa | 4x10-15 |
| ʻO ka paʻa maikaʻi ʻole o ka expander - ua lawe ʻia kahi ʻano ʻē aʻe o ka expander ʻaʻole hiki iā ʻoe ke kaomi me ka lima hoʻokahi. Me kou lima ʻē aʻe, e kōkua e kaomi iā ia, a laila pale iā ia mai ka wehe ʻana | 3x10 |
Pākuʻi no triceps, biceps a me nā forearms. Hoʻomaopopo i ka hoʻonui ʻana i ka ikaika, akā hoʻohana pū i ka lumi pono. ʻO ka hopena, me ka meaʻai kūpono, e ulu pū ka nui o nā lima. Hana ʻia hoʻi ma mua o hoʻokahi manawa i ka pule.
| Inoa hoʻoikaika kino | ʻO ka helu o nā hoʻokokoke a me nā rep |
| Kaomi ʻo Bench me ka ʻiki paʻa | 4x10,8,6,4 |
| Pahu kuʻi kau | 4x10,8,6,4 |
| Pākuʻi Triceps me nā kaupaona hou | 3x8-10 |
| Kū paʻa dumbbell curls | 3x10,8,6 |
| Hoʻonui ʻia o nā lima mai ka palaka luna me ka lima pololei | 3x10-12 |
| ʻO Hammer Dumbbell Curls | 4x8-10 |
| ʻO Barbell Curl / Extension | 4x10-12 |
| Hele wāwae o Farmer | 3 i ka maximum |
| Ke kau nei ma ka lāʻau kaulike (ma ʻelua a hoʻokahi paha lima) | 3 i ka maximum |
ʻO kahi mea liʻiliʻi e pili ana i nā hoʻoikaika kino no nā kaikamahine
ʻAʻole hōʻeha nā lima ikaika i nā kaikamahine, akā no ka hapanui o nā wahine, aia kēia pahuhopu i kahi ma ka hopena o ka papa inoa o nā mea hoʻomaʻamaʻa hoʻomaʻamaʻa. Ma ka mua he nani, he lima paʻa. No laila, pono e hoʻokō i nā hana i kahi ala ʻokoʻa iki - i nā hana hou aʻe.
Eia nō naʻe, ʻaʻole pono ʻoe e lawe i nā dumbbells liʻiliʻi loa - ʻaʻole pono ʻoe e makaʻu i ke kaumaha o ka hana, ʻaʻole ulu nā mākala o ka ʻano kāne i loko ou, no ka nui o kou hoʻāʻo. No nā hoʻomaʻamaʻa kūpono, e hoʻohana mau i ke kaupaona keu i hiki iā ʻoe ke hana no kahi o nā helu i hāʻawi ʻia. Kūlohelohe, ʻaʻole pili kēia i nā hoʻonohonoho hoʻomehana.
Kuhi lima paha no nā kaikamahine:
| Inoa hoʻoikaika kino | ʻO ka helu o nā hoʻokokoke a me nā rep |
| Pahu kuʻi kau | 4x10-12 |
| Kaomi kaomi Palani me nā dumbbells | 4x12 |
| Dumbbell curls e noho ana ma ka pākaha incline | 3x12 |
| Hoʻolahalaha ma hope o ke poʻo me hoʻokahi dumbbell me nā lima ʻelua | 3x12-15 |
| Nā wili o nā lima mai ka palaka o lalo | 3x15 |
| Hoʻonui ʻia o nā lima me ke kaula mai ka palaka luna | 3x15 |
