Arnold Press: waa maxay? Imisa qaybood iyo sida loo sameeyo

Arnold press waa nooc ka mid ah saxaafada sare ee aad ku bilowdo gacmahaaga oo aad ku jeeddo oo aad gacmahaaga u wareejiso 180 darajo. wareeggaasi wuxuu kordhiyaa wadada dumbbell-ka wuxuuna sii hayaa qeybta hore ee garbaha oo ku hoos jira xiisad ka badan tan caadiga ah ee dumbbell-ka. Natiijooyinka wax ku oolka ah waa kuwo fudud: marka la isku qaado waa mid aad u adag, marka waa in la sameeyaa si fudud oo nadiif ah sida dadka intooda badani filayaan.

Waxyaabaha jimicsiga uu sameeyo iyo waxa uusan sameyn

Madaxa hore iyo kan dhinaca ee deltoid ayaa qaata inta badan shaqada, iyadoo laabta sare ay ka caawineyso hoose iyo triceps-ka oo dhammaystiraysa soo noqoshada. Triceps-ka ayaa ka yar inta lagu riixo barbell-ka, maxaa yeelay qayb ka mid ah dhaqdhaqaaqa waxaa lagu qaataa wareegga. Marka Arnold press ma ahan bedel cadaadis culus waa mid lagu daray, waa jimicsi aad ku raadineyso tayada dhaqdhaqaaqa iyo culeyska garbaha halkii aad ka raadineysay diiwaanka shaqsiyeed.

Haddii garabkaagu uu ku wareego si xadidan, dhaqdhaqaaqaani wuxuu isla markiiba muujinayaa. taasi ma aha sabab looga fogaado laakiin waa sabab loo yareeyo kala duwanaanta wareegga iyo miisaanka ilaa garbaha uu furmo.

Farsamada lix qodob

1. Ku fadhiiso kursiga fadhiga oo ah 80°90° ama istaag iyadoo cagaha ay u kala fog yihiin. Dusha sare waa doorashada ugu fiican intaad baraneyso qaabka.
2. Ku hay dhudhunka dhudhunka sare, lugaha jirka hore, gacmaha wajigaaga.
3. Xirfadaada iyo laabtaada hoos u jiid ha ka dhigin dhabarka hoose inuu dib u laabto.
4. Gacmaha kor u riix oo isku mar wareeji; qiyaastii badhtamaha sare, gacmaha waa inay hore u jeestaan.
5. Gacmaha sare waa toosan yihiin, gacmaha sare waa toosan yihiin, gacmaha sare waa toosan yihiin, ma jiraan wax la isku dhaco, lugaha waa jilicsan yihiin.
6. Hoos u dhig 23 ilbidhiqsi oo dib u jeedinta ilaa lugaha ay hoos u dhacaan heerka garbaha.

Imisa nooc iyo celcelis

Saxaafada Arnold waxay ugu fiican tahay dadka dhexdhexaadka ah iyo kuwa sare. ka yar 6 celcelis farsamada ayaa had iyo jeer ku dhacda in ay noqoto mid lugta ku dhaqaaqda, khatarta garbaha ayaa kor u kacda iyada oo aan faa'iido dheeraad ah la helin.

• Ciyaarta ugu weyn ee garbaha: 344 set oo 81212 repetitions ah, 90120120 seconds oo nasasho ah.
• Qalabka lagu dhejiyo oo lagu dhejiyo waxyaabo kale oo aan lahayn wax ka badan 50 daqiiqo 2153 nooc oo 101515 jeer ah, 609090 ilbidhiqsi oo nasasho ah.
• 4-6 toddobaad ee ugu horeeya: 23 nooc oo 10 jeer ah oo leh dumbbells aad u fudud; hadafku waa in la barto wareegga, oo aan la daalin.
• Tirada todobaadlaha ah: 102020 nooc oo shaqo oo loogu talagalay garbaha oo dhan usbuucii, oo 366 ka mid ah ay ka yimaadaan saxaafadda Arnold oo ku saabsan 2 kalfadhi.

dhamaystirka setkii ugu dambeeyay 1 2 mar oo ka hartay keydka. Haddii aad ku baahantahay inaad lugtaada ama dhabarkaaga ku wadato, magacaas ma tirinayo.

Sida loo doorto miisaanka

Imtixaanku wuxuu qaadayaa hal set: qaado dumbbells aad u malaynayso inay fiicantahay 15 jeer oo riix ilaa uu gaabmo. Haddii aad gaarto 15 ama ka badan, 2 kg kor u kaca. Miisaankaaga shaqada waa midka ku siinaya 1012 oo soo noqnoqoshada nadiif ah ee setka koowaad iyadoo laba ka mid ah ay weli ku jiraan taangiga.

Marka la eego: qof sameeya caadiga ah ee ku dhajiyaa 20 kg gacanta mid kasta sida caadiga ah wuxuu bilaabaa Arnold press 101212 kg. Qofka 10 kg cadaadiska leh wuxuu ka bilaabmaa 566 kg. Kuwani waa meelaha laga bilaabo, ma aha heerarka.

Haddii aadan awoodin inaad si deggan oo aan la jiidin u joojiso dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare ee dhinaca sare.

Horumarinta: horumarinta laba jibbaarka ah

Nidaamka ugu kalsoon waa horumar laba jibbaar ah marka hore waxaad ku koraysaa celcelis, kadibna waa kiilo.

1. Dooro kala duwanaansho, tusaale ahaan 3 nooc oo 81212 celcelis ah, iyo culeys dhigaya qaybtaada koowaad 89.
2. kalfadhi kasta isku day inaad ku darto hal mar oo kale.
3. Marka saddexda nooc ay gaaraan 12, ku dar 2 kg halkii dumbbell fadhiga xiga oo hoos ugu dhig 899 celcelis.
4. Ku celi wareegga.

Waxyaabaha la qabto waa in 2 kg oo boodbood ah oo ku saabsan 10 kg oo dumbbell ah ay tahay 20 boqolkiiba boodbood. Marka aad hoos u dhacdo 8 jeer, isticmaal tallaabooyinka dhexdhexaadka ah:

• Ku riix 141515 jeer saddexda nooc ka hor intaadan u guurin dumbbellka culus.
• Ku dar nooc afraad oo leh isla miisaanka ka hor intaadan ku darin culeyska.
• Kordhinta heerka hoos u dhigista 2 ilaa 344 ilbidhiqsi isla tirada celceliska.
• Ku yaree 120 ilbidhiqsi ilaa 90 ilbidhiqsi iyadoo la ilaalinayo waxqabadka.

Heerka horumarka macquulka ah: bilowga ayaa ku dari kara 2 kg 3-4 todobaad kasta 6da bilood ee ugu horeysa. Sanad tababar kadib, isku boodboodka ayaa qaadata 812 todobaad, waana hagaagsan tahay. Haddii saddex kulan oo isku xigta aysan keenin wax soo saar ama kiilo, qaad laba toddobaad 101515 boqolkiiba oo ka fudud isla tirada noocyada, ka dibna ku noqo culeyska hore.

Tusaale ahaan 8 toddobaad oo lagu bilaabo 10 kg: toddobaadka 12, saddex qaybood oo 10 ah; toddobaadka 34, saddex qaybood oo 12 ah; toddobaadka 5, u gudub 12 kg saddex qaybood oo 8 ah; toddobaadka 68, ka soo noqo 8 dib ilaa 12 soo noqnoqoshada.

Meesha ay ka tirsan tahay fadhiga

Ku rid labaad ama saddexaad ka dib markii aad u xoogan barbell ama dumbbell riixaya iyo ka hor inta kor u qaadista dhinaca. Si aad u diirsato, 2 3 daqiiqo oo wareegga garbaha ah oo lagu daray hal set oo ah 12 soo noqnoqoshada oo leh gacmo madhan ama 2 kg waa ku filan tahay.

Khaladaadka ugu badan ee la sameeyo

• Miisaan badan, marka wareegga wuxuu isu beddelaa mid la isku xiro.
• Qaybta kala badh ee soo noqnoqoshada: garabka ayaa ku istaaga dhererka garbaha halkii ay ka hoos dhici lahaayeen.
• dhabarka hoose oo qolof leh iyo laabta oo fidsan, gaar ahaan saddexda soo noqnoqoshadii ugu dambeysay.
• isku dhufashada dhudhunka sare, taas oo ka qaadata cadaadiska garabka.
• Xawaaraha bartilmaameedka 12 ilbiriqsi kor, 23 ilbiriqsi hoos.

Goorta la raadsado dhakhtar

xanuunka yar ee ka dambeeya in la helo cufnaanta cusub ayaa iska daaya maalmo yar kadib. U tag dhakhtarka haddii:

• xanuunka garbaha oo sii soconaya in ka badan 2 toddobaad xitaa ka dib markaad joojiso cadaadiska madaxa sare;
• xanuunka ayaa habeenkii kaa soo toosiya ama aadan ku seexan karin dhinacaas;
• aad dareento dareen ah in gacantaada iyo gacantaada ay ku dareemaan dareen ah in ay ku dareemaan dareen ah in ay ku dareemaan dareen ah in ay dareemaan dareen ah in ay dareemaan dareen ah in ay dareemaan dareen ah in ay dareemaan dareen ah in ay dareemaan dareen ah in ay dareemaan dareen ah in ay dareemaan dareen ah in ay dareemaan dareen ah in ay dareemaan dareen ah in ay dareemaan dareen ah in ay dareemaan dareen ah in ay dareemaan dareen ah in ay dareemaan dareen ah in ay dareemaan dareen ah in ay dareemaan dareen ah in ay dareemaan dareen ah in ay dareemaan dareen yihiin dareen ah in ay dareemaan dareen yihiin dareen ah in ay dareemaan dareemaan dareen ah in ay dareemaan dareemaan dareen ah in ay dareemaan dareemaan dareen ah in ay dareemaan dareemaan dareen ah in ay dareemaan dareemaan dareen ah in ay dareemaan dareemaan dareen ah in ay dareemaan dareemaan dareen ah in ay dareemaan dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay dareen ah in ay ay ay dareen ah in ay dareen ah in ay dareen ah in ay ay ay dareen ay ay dareen ay ay dareen ay ay ay ay dareen ay dareen ay ay dareen ay dareen ay ay ay dareen ay dareen ay dareen ay ay ku sameeyaan.
• aadan kor u qaadi karin gacantaada in ka badan 90 darajo ama aad maqashid dhawaaqa xanuunka daran;
• xanuunka ayaa si lama filaan ah u yimid, isagoo ku dhacay ama ku dhacay;
• aad dareento madax xanuun intaad ka shaqeyneyso ka hor intaadan sii wadin hubi cadaadiska dhiiggaaga.

Qoraalka gaaban

• 344 nooc oo 81212 celcelis ah oo ah jimicsi weyn; 23 nooc oo 101515 ah oo ah qalab.
• Nasasho 90-120 ilbiriqsi ah oo dhamaystirka setkii ugu dambeeyay 1-2 dib u soo noqoshada oo keyd ah.
• Ku bilow qiyaastii nus miisaanka aad isticmaasho si aad u isticmaasho caadiga ah ee ku saabsan saxaafadda.
• Horumarka leh horumar laba jibbaar ah: 12 jeer oo isku celcelis ah marka hore, kadibna ku dar 2 kg.
• Xanuunka ka sii dheer 2 todobaad, xanuunka habeenkii ama qaniinyada gacanta waxay ka dhigan tahay baaritaan caafimaad.