Arm kokawar: horo hannun. shawarwari

Domin tsanani fara wasanni, su fara inganta matakin na janar jiki shirinta, yin asali darussan (benci latsa, squat, shi ya zama). Wannan zai ƙwarai taimaka jiki ya dauki da ake so siffar da kuma yanayin. Kawai bayan da vyshepostavlennoy aiki zai iya ci gaba zuwa na musamman bada, tare da wanda yake mai arziki a cikin hannu kokawar. A shirin na horo tsari ne tushen yafi a kan elaboration na wuyan hannaye, forearms da biceps, saboda a wannan wasa da suka yi da asali aiki na fashewar.

nazarin biceps

Mutane da yawa je dakin motsa jiki, da suka sani 'yan darussan domin biceps, amma ba dukan sarrafa don yin shirin don haka kamar yadda ya kamata tsotso wannan tsoka kungiyar. Wannan shi ne da farko saboda da ƙayyadaddu na biceps, abin da sauri recovers bayan jiki exertion. Saboda haka yana da muhimmanci sosai ga yin duk darussan iyakar tsanani tare da m na lokacin hutu. A horo shirin for armwrestling kamata hada da wadannan darussan:

1. Dagawa barbell biceps tsaye. Daya daga cikin mafi muhimmanci darussan da matsakaicin na loading hannu tsokoki. Yawan sets kada ta kasance kasa da hudu (4-5).
2. Dagawa dumbbells for biceps zaune. Yana da muhimmanci a kiyaye daidai aiwatar da dabara - da tafiyar da al'amarin da hankali da motsa jiki, da mafi alheri, kuma sauri da download. A wani hanya, wannan dabarar ne ake kira da mayar da hankali.
3. Dagawa barbell biceps zaune a benci ta Scott. Wannan darasi ne mai kyau, saboda a lokacin da ka kashe ba shi yiwuwa a taimaka kansa ya dauke da nauyi da taimakon da kafafu ko da baya. All bege ne a hannun. Wannan, ba zato ba tsammani, daya daga cikin ka'idodin waɗanda dukan hannu kokawa da aka gina. Biceps motsa jiki ya kamata sun hada 3-4 bada for 4-5 sets.

Darussan a hannu da dantse, kuma wuyan hannu

Af, hannu kokawar ƙirƙira yawa sabon bada, da wanda ya zama zai yiwu yadda ya kamata aiki ta hanyar wannan tsoka kungiyar. Saboda haka akwai yalwa zabi daga da kuma gina naka shirin. Ups, kuma jerks a hannu da dantse - asali bada, dake wakiltar hannu kokawar. Motsa jiki da wannan tsoka kungiyar kamata duba wani abu, kamar wannan:

1. Dagawa sanda zaune a kan hannu da dantse. Abu mafi muhimmanci a wannan darasi, kuma a ko'ina cikin hannu kokawar - ne da kisan dabara. Forearms yi ƙarya, gabã ɗaya, a kan ƙafãfu da kuma wuyan hannaye dan kadan drooping daga gwiwoyi. Dabino, ta sama, da sanda fara da motsi daga sama zuwa kasa, muddin dai ba zai rike hannunka ba matsa, kuma a yãtsu. To, kana bukatar dawo da shi zuwa ga asali matsayi, wanda kuma ya bar makamashi mai yawa da kuma kokarin.
2. Dagawa barbell hannu da dantse baya riko ko a baya. Hakazalika da farko motsa jiki, amma a nan da dabino an riga neman a kasa.

Wuyan hannu za ka iya aiki daga yin amfani da dumbbells, sanye take da kananan kaya masu nauyi. A dukan batu na motsa jiki ne a sannu a hankali da kuma smoothly gudanar da mirgina a goga. Amma a nan dole ne mu yi hankali kada su overdo shi. Hannu da dantse, kuma wuyan hannu - daya daga cikin manyan tsoka kungiyoyin, wanda suna hannu kokawar. Training ya kamata a tsari a cikin irin wannan hanya kamar yadda ya kamata aiki daga dukkan sassa na hannuwa, kawar da rauni da maki, ta hanyar da yin famfo. Saboda haka, da horar da mafi accentuated a hannuwan, amma shi ba ya nufin cewa sauran tsoka kungiyoyi suna cire daga shirin. Hannu kokawar - mai motsa jiki a gida - shi ne zai yiwu? Da sauƙi! Tare da rundunar akalla daya dumbbell (na iya zama wani nauyi) da kuma daya na roba bandeji, za ka iya tunanin wani gungu na bada aiki ta hanyar da forearms da kuma wuyan hannaye.