Ke kāohi Zottmana: alakaʻi 'ana i kūpono kino

Kēia Muscle pūʻulu e like me ka forearm, i ka lehulehu o nā 'âlapa mea he pilikia wahi. Ka nui, e hoike ana i ka hae kino i loko o ka lima o ka ʻaneʻane e pili i kēia wahi. B Oae, forearm ua hōʻike hewa ho'āʻo mai i ke kiʻi. O ke kumu ho i ka mea e, i ka kŘpa a nawaliwali Muscle pae, forearm papale hainaka koke, a me ka pale umauma hoʻokahi nāʻiʻo ka mea, i noho i ka pono e haawe. Akā, e hoʻoikaika i ka mea i pono, a ma laila nō ma ka liʻiliʻi mau kumu. Mua, pono e ulu proportionally ke kino. A me ka lua, o ka ikaika o ka forearm, ka ikaika o ka loaʻa. Akā, me ka loaʻa ikaika i loko o nā kānaka o ka haʻuki i mea e hana ai.

He nui i kekahi 'i ano o nā kaʻa hāpai forearm kiai nui ikaika ma mua ia o ka' oihana 'âlapa. Ka mea i loko o maʻamau aʻo 'âlapa ololi keia Muscle pae wale ma flexion a me ka hoʻolōʻihi' ia 'ana o ka lima, a me ka lāʻau o ka mīkini'opihia. Naʻe, i ka forearm o kekahi mau hana i kaʻapuni, a me ka nui loa o kona kaola no keia mea ua manao no hoi. Ua huli mai ia i ka mea nāna i hāpai mai i kekahiʻano o ka hana ikaika, maikai EII ni forearm ma mua o ka frequenter o ka hale haʻuki. A no loko mai o ka kuapo o ka palaki o ka pau wahi o ka hoʻokō ', e pili ana a mākou e olelo i keia la.

Ke kāohi Zottmana - kahiko hoounauna i kēia manawa loa mau kanaka pili ana i kā lākou aʻo, akā, ma ka lapuwale. Ua apono 'oe, e hana nā na biceps a me forearm. E ka loaʻa mai mea keia hookoikoi hiki e pono keia mau mea i loko o kēia bodybuilding.

General ano

Kēia hookoikoi mea, e like me ua oleloia, Loko na nāʻiʻo o ka'ūhā mua a me ka akau forearm. Keia ua ma o kā supination a me pronation o ka na pulima oʻu. Me ka poʻe hahai iā loa kekahi pilikia, no laila ka mea, ua hoʻohana 'ia i loko o kā lākou aʻo, i nā mea a pau' âlapa. Ma waho like o nāʻiʻo, e kōkua i ka hōʻoi 'loaʻa a me ka hoʻoikaika' ana i ka neural pilina. Keʻano hana o ka poe noonoo ole, e maopopo, akā, paʻakikī no na nāʻiʻo. No laila, ma mua ka mea, ua pono ole i ke alahula e hoomahuahua i ke kaumaha o na dumbbells. Ma ke ala, George Zottman aʻo me dumbbells he 50 kg. Akā, ma mua, ua hiki i na kii, e mea pono, e ka Haku i keʻano hana.

Ke kāohi Zottamana i hookuu hana i loko o ka pau 'ana o ke aʻo ana o biceps a hope, e like me ka mehana-i study o na biceps. Ka mea, e pono ke 'âlapa ma kekahi pae. No ka beginners hana aku i ka hana hoihoi aʻo neural pili 'o Randy me kona versatility. A mākaukau weightlifters koho ia e hoʻoikaika 'ka iaea ooieoeiiaeuiiai waiwai o na lima, a maoli he ka mana kumu i loko o ka deadlift, a me ka Aha paʻi.

I nāʻiʻo e hana

Ma mua kilohi mea nana e like me ka mea hoounauna hoʻohuli akula no biceps. Eia naʻe, ina oe e nana pono, ka mea hana i kekahi oko ao, ma muli o ia i ka mea huli i ke kiʻi hou Muscle. E like me ka hopena, i ka wa pono hana, Zottmana ae anuenue hana mai kēia mau nāʻiʻo:

1. brachioradialis Muscle (brachioradialis).

2. Ka flexor carpi radialis Muscle.

3. ka flexor digitorum.

4. pronator teres Muscle.

5. Biceps (loa a me ka pōkole poo).

Ma kēlā me kēia kahua o ka neʻeʻana i ka haawe hookipa mai i ka ua Muscle. Incidentally, noonoo brachioradialis Muscle ka wā hana pono, hoʻokō 'e e manaʻo, he ahi ka waiʻona ma loko o ka poohiwi wahi. Inā ia mea, ka mea, 'o ia hoʻi i nā mea a pau ua hana pono.

hana 'ana i kūpono

No laila, ma mua oe hoʻomaka pumping mau lima, e pono e lawe i kekahi wahi ho wahi: eʻohi i ka dumbbell, lilo pololei, straighten i kou mau lima, kuʻekuʻe lima kaomi i ke kino, a he mau pama huli ana kekahi i kekahi. Ua ka manawa e hoʻomaka flexing. Me ka exhalation lima pelupelu ia. Ma ke kahua loa mua o ka neʻeʻana i nā poho Pono e deploy mai. I ka luna e pono ai, e kakali, e kiʻi biceps i kā mākou e haawe.

Ano, ua hiki ke hoomau aku i ka mea e hiki mai ana ke kahua - hakumakuma dumbbell. Mua oe Pono e huli ae i kou pulima oʻu no laila, i ka poho huli ia. Pono, a me ka hanu, lima hoʻi a hiki i ka ho wahi. Eia, ma ka rula, a me nā mea a pau.

na hewa

E like me ka rula, hoʻokō i flexion Zottmana, 'âlapaʻae mau ka wahaheʻe: ignoring ka mehana-i, ole hanu, kaumaha kaumaha dumbbells.

He nui no ka hoomanao ana i ka hanu mea ma ka luna o ka ikaika hawewe. Mai Mai e ia ma ka lalo a ma ka olelo o ka hele ana. Ua hiki ke kikeke i ka hanu, a me complicate i ka hookoikoi.

Like no ka mea mahana-i, laila, ma mua oe hoʻomaka flexing Zottmana, e pono e hana i kekahi mea'ōnaehana no e lalana ana ia i nāʻiʻo i loko o ka lima. Ua hiki e like mau kuapo, a ua hana ia me ka malamalama dumbbells (kaomi, kuapo, Hohola).

kōkua maikaʻi kėia manawa

kuʻekuʻe aku flexor e hana nui maikaʻi, ina ma ka luna i ka wa a na dumbbells e ma umauma pae, iki hoʻololi i ke kuʻekuʻe aku i lalo. Ka wā e haha loa māluhiluhi, he mea hiki, e ka hailonaʻana i nā dumbbells, a no kekahi mau kekona vigorously lulu lima. Kēia poe noonoo ole manipulation e lawe aku oe i ka haawe ana mai o ka manamana lima, a me 'oe ke hoʻomau anuenue Zottmana.

Ka ao ka ka palaki i ke ala ana, a hakumakuma pono e loa makaala. Nāʻiʻo i kuleana no ka forearm kuapo, maikai stabilize i kēia mau hana. Eia naʻe, ināʻoe e ka ua lele akula nō, ka mea, e ae aku. ? Aeiiaiaiaaia e hana i kēia me ka ma ka pau ana o ke aʻo, no ka mea, i loa kaumaha i loko o ka'ūhā mua ami. He nui ke koho i ka akau kaumaha dumbbells. I ka wa i haawi mai ai ia oe 12 repetitions me kekahi pilikia, ke kaumaha mea, ua uuku ia. He pono ia ma luna o ka 8th repetition iʻaʻohe ikaika.

Ka mea nui wale nō i loko o kekahi aʻo - lako a pan. No laila, inā e hiki ole ke hana i na mea pono a me na lima i kekahi manawa, e ho'āʻo i ka 'ē aʻe lima, hoʻomālama ma luna o kela mea keia mea o lakou.

maluhia

Ua hoʻokō 'ua manaoia e e loa palekana, akā, inā e kāpae'ōlelo i ka' ike loea, ma laila i ia pilikia. Ka mua ka mea, e hoomanao - flexion hana smoothly, a me ke kōkua o ke Muscle ikaika. He aha ka jerk unacceptable. I ole ia hua'ōlelo i makemake e haawe ke kiʻi i ka poohiwi hui, a he nui 'âlapa mea nani nawaliwali.

Eia hou, e hoopaa i ka ami, ia mea pono e hana me ka oluolu kaumaha. O ka holo ana, ia hiki e okoa no kēlā me kēia 'âlapa. Akā, mua, ka mea, ua? Aeiiaiaoaony e lawe 3 kg dumbbells. E oe mai, manao lakou he uuku kaumaha. He pono e hone i keʻano hana, a haha aku i ka nāʻiʻo hana.

Ke kua ma ka neʻeʻana e e haka pono. Mai ho'āʻo e hoʻokiʻekiʻe hoʻi i ka dumbbells hoʻi ma ka poe ikaika no lakou. 'ēheu ma keia mana e ole. Eia hou kekahi, no ka poe i nawaliwali hoʻi, ka mea hiki e weliweli.

'anatomia

Lima nāʻiʻo nō he uuku pūʻulu, a hiki i nā oihana: flexion a me ka hoʻolōʻihi 'ana o ka lima. Ma waho aʻeo ia walaʻauʻana oihana, lima nāʻiʻo a hiki no hoi pronated supinate palaki. No keia hookoikoi komo ai i ka manaʻo o nā mea a pau i ka luna mana (koe nae ka palena manawa o ka papa), ka mea e hoʻomōhala ana i ka hulina lima.

ka hopena

IeAUPIIe, IAa IO, aʻo lima, he nui 'âlapa malama ole forearm, hemahema wale e hoʻomōhala poʻohiwi nāʻiʻo. Kino no ka biceps a me triceps, o ka papa, pono keia mau mea, akā, wale ina e hana, ka lā hoʻokahi oe, e hai i ka nele i ka loaʻa ikaika a me ka disproportionate lima. No ia mea, ia mea e pono e hoʻokokoke i ke aʻo eiiieaena, a hiki i kekahi manawa ke kiʻi i ka forearm. Mai poina e pili ana i ka maluhia, a ua koke lawe i ka nui kaumaha. Lawe no kaʻimi ana i nā inflections Zottmana dumbbells 3 kg, a ua koke mai oe, e aʻo i ka pono 'ana i kūpono.