Arnold Press: Ya ce: Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba

Arnold press wani nau'i ne na latsawa inda ka fara da hannayenka da ke fuskantar ka kuma juya hannayenka kimanin digiri 180 a hanya. Wannan juyawa yana tsawaita hanyar dumbbell kuma yana riƙe da gaban kafada a ƙarƙashin damuwa fiye da yadda aka yi amfani da shi. Sakamakon aikin yana da sauƙi: a wannan nauyin yana da wuya sosai, don haka ya kamata a yi shi da sauƙi kuma mai tsabta fiye da yadda yawancin mutane suke tsammani.

Abin da motsa jiki yake yi da kuma abin da ba ya yi

Ƙarƙashin gaba da gefen deltoid suna ɗaukar mafi yawan aikin, tare da sama da kirji yana taimakawa a kasa kuma triceps yana kammala aikin. Triceps ba ta yin haka a nan fiye da a cikin latsawa na barbell, saboda an kashe wani ɓangare na motsi a juyawa. Don haka latsa Arnold ba maye gurbin latsawa mai nauyi bane ƙari ne, motsa jiki inda kuke bin ingancin motsi da tashin hankali na kafadu maimakon bayanan sirri.

Idan ka rage juyawa a kafaɗarka, wannan motsi zai fallasa shi nan da nan. Wannan ba dalili ba ne na guje masa, amma dalili ne na rage yawan juyawa da nauyi har sai kafada ta buɗe.

Fasaha a cikin maki shida

1. Zauna a kan benci da aka saita zuwa digiri 809090, ko tsayawa da ƙafafun kafafu. Ginin baya shine mafi kyawun zaɓi yayin da kake koyon zane.
2. Ka riƙe dumbbells a tsayin chin, cunkoson a gaban jiki, hannayenka suna fuskantar fuskarka.
3. Ka riƙe ƙwanƙolinka kuma ka ja haƙarƙarinka kada ka bar ƙasan baya ya yi baya.
4. Ka matsa kuma ka juya hannayenka a lokaci guda; wajen rabin hanya, hannayenka su fuskanci gaba.
5. A saman hannayen kusan madaidaiciya ne, dumbbells sama da kafadu, babu clanging, elbows m.
6. Saukewa na 23 seconds kuma juya juyawa har sai gwiwoyi sun sauka a kasa da girman kafada.

Da yawa sets da kuma maimaitawa

Shafin Arnold yana aiki mafi kyau a matsakaici da kuma mafi girma. A ƙasa da maimaitawa 6 da fasaha kusan kullum ya rushe cikin kafafu, kuma hadarin kafada ya karu ba tare da ƙarin amfani ba.

• A matsayin babban motsa jiki na kafada: 344 sets na 81212 reps, 90120120 seconds hutawa.
• A matsayin kayan haɗi bayan matsi mai tsanani: 23 sets na 101515 reps, 609090 seconds hutawa.
• Makonni 4 zuwa 6 na farko: 23 saiti na maimaitawa 10 tare da dumbbells masu haske; makasudin shine a koyi juyawa, ba gajiya ba.
• Yawan mako-mako: 102020 aiki sets ga dukan kafada da mako, tare da 36 daga waɗanda suka zo daga Arnold latsa a fadin 2 zaman.

Ka gama saiti na karshe da 1 2 reps da suka rage a ajiya. Idan kana tuƙi da ƙafafunka ko kuma baya, wannan sunan ba ya ƙidaya.

Yadda za a zabi nauyi

Gwajin yana ɗaukar saiti ɗaya: Ka ɗauki dumbbells da kake ganin suna da kyau don maimaitawa 15 kuma ka latsa har sai saurin ya ragu. Idan ka kai 15 ko sama da haka, ka kara kilo 2. Nauyin aikinka shine wanda zai baka 1012 tsaftace tsaftace a saiti na farko tare da kimanin biyu har yanzu a cikin tanki.

A matsayin wani m tunani: wani wanda yayi daidaitattun dumbbell overhead latsa tare da 20 kg da hannu yawanci yana farawa da Arnold latsa a 1012 kg. Wani da yake matsawa 10 kg yana farawa a 566 kg. Waɗannan wurare ne na farawa, ba mizanai ba.

Idan ba za ka iya dakatar da ƙwallon a saman ba tare da damuwa ba, nauyin yana da nauyi sosai ko da yawan maimaitawa ka yi.

Yadda ake ci gaba: ci gaba biyu

Mafi amintaccen tsarin shi ne biyu ci gaba ka girma a maimaitawa farko, kuma kawai sa'an nan a kilograms.

1. Zaɓi wani zangon, misali saiti 3 na maimaitawa 81212, da nauyin da zai sanya saitin farko a 89.
2. A kowane zaman, ka yi ƙoƙarin ƙara wani abu ɗaya a kowane ɗayan saiti.
3. Da zarar duka uku sun isa 12, ƙara 2 kg da dumbbell na gaba kuma saukewa zuwa 899 reps.
4. Maimaita sake zagayowar.

Abin da ya faru shi ne cewa tsalle na kilo 2 a kan nauyin kilo 10 shine tsalle na kashi 20. Idan wannan tsalle ya sauka a ƙasa da maimaitawa 8, yi amfani da matakai na tsakiya:

• Turawa zuwa 141515 maimaitawa a kan duka uku sets kafin motsawa zuwa ga nauyi dumbbell.
• Ƙara saiti na huɗu a daidai nauyin kafin ƙara kaya.
• Tsawaita saukar da lokaci daga 2 zuwa 34 seconds a wannan adadin maimaitawa.
• Yanke hutu daga 120 zuwa 90 seconds yayin da kiyaye wannan aikin.

Matsayin ci gaba na gaskiya: mai farawa zai iya ƙara 2 kg kowane makonni 344 na watanni 6 na farko. Bayan shekara guda na horo, tsalle ɗaya yana ɗaukar makonni 812, kuma hakan yana da kyau. Idan sau uku a jere ba ku kawo ko kuma kilogram ba, ku ɗauki makonni biyu a 101515 kashi mai sauƙi tare da adadin saiti guda, sa'annan ku koma tsohuwar kaya.

Misali na mako takwas na farawa a 10 kg: makonni 12, uku na 10; makonni 34, uku na 12; mako 5, motsawa zuwa 12 kg don uku na 8; makonni 68, gina daga 8 baya har zuwa 12 maimaitawa.

Inda ya kamata a zaman.

Sanya shi na biyu ko na uku bayan matsawa mai tsanani na barbell ko dumbbell da kuma kafin tayar da gefe. Don dumama, minti 23 na juyawa na kafadu da kuma saiti na 12 tare da hannayen wofi ko 2 kg ya isa.

Kuskuren da aka fi sani

• Nauyin nauyi da yawa, don haka juyawa ya zama motsi na hip.
• Rabin maimaitawa: ƙafar hannu suna tsayawa a tsayin kafa maimakon sauka a ƙasa da shi.
• Wani arched baya da kuma flared haƙarƙari, musamman a kan karshe uku reps.
• Ƙarƙashin ƙuƙwalwar ƙuƙwalwa tare a saman, wanda ke kawar da tashin hankali daga kafada.
• Saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin sa

Lokacin da za ka je wurin likita

Ƙarfin zafi bayan sabon girma ya ɓace a cikin 'yan kwanaki. Ka je wurin likita idan:

• ciwon kafada yana ci gaba fiye da makonni 2 ko da bayan ka daina matsawa sama;
• ciwon yana farkawa da dare ko kuma ba za ka iya barci a gefen ba;
• kuna jin ƙuƙwalwa, numbness ko rauni a hannu da hannu;
• ba za ku iya ɗaga hannu sama da digiri 90 ba, ko kuna jin dannawa tare da ciwo mai tsanani;
• ciwo ya zo ba zato ba tsammani, tare da motsawa ko fadowa;
• idan ka yi zazzabi yayin aiki duba karfin jini kafin ka ci gaba.

Gajerun bayanai

• 344 sets na 81212 reps a matsayin babban motsa jiki; 23 sets na 101515 a matsayin kayan haɗi.
• Ka huta 90120 seconds kuma ka gama saiti na karshe da 12 reps a ajiya.
• Ka fara da kusan rabin nauyin da kake amfani da shi don matsawa na yau da kullum.
• Ci gaba tare da ci gaba biyu: 12 maimaitawa a kan kowane saitin farko, sa'an nan kuma ƙara 2 kg.
• Ciwo da ke ci gaba fiye da makonni 2, ciwo da dare ko ƙaiƙayi a hannu yana nufin binciken likita.