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健身教练||“铁臂”的训练法则  

来自型男の达人   2014-03-29 09:33:39|  分类: 健身教练 |举报 |字号 订阅

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健身教练||“铁臂”的训练法则 - 健身房GYM - 健身教练BODYFITNESS

 

 " Tiebi " training rule
    Have you ever envy of professional players because of " iron arm " and hope toward that goal , whether barbell has grabbed a huge , deep breath , Juezhaopigu , bent , bent and your arms, so the feeding effort , effortlessly doing barbell curls , barbell up and down with your spine section gurgling sound, every time down the barbell , you have to count on in the hearts of it.
    However, the fee so much effort, but you screwed up, like you do barbell curl is a standard training manual malfunction . However, in most of the gym , a lot of people like you making the same mistake. Therefore, people trying to find a good way to replace the large weight barbell curl .
    The good news is that now there is a good method, which allows people to avoid detours, fewer mistakes . This method not only prevents you from suffering heavy weight lifting or bending movements of other big weight , but also things to do power -fold acceleration achievements . Here are the training , which is composed of three actions : wall curl , which can make your body stable and avoid shaking back and forth ; chest curl , this is a both accurate and stable way of training ; concentrated curl it can make you some time to focus on the training side of the biceps . If you can follow this method , four to eight weeks of training , you will be able to appreciate , curls are training your biceps , not your lower back muscles .
    1 , wall dumbbell curl
    Training programs : four groups ; each group were 12,10,10,8 repeat
    1 ) Starting posture : holding a dumbbell in each hand , stand back against the wall . After the entire back ( including elbows ) and the back of his head on the wall .
    2 ) Action Start: Hold a dumbbell with both hands palms facing , external rotation hands , palms forward , while the two forearm curl up , elbows bent to the limit when the two forearm reverse devolution . Note that the entire course of action , elbows always snapping walls.
    2 , chest curl
    Training programs : 3 groups ; each group of 10 repeat
    1 ) Starting posture : standing for chest , hands to face , while holding the chest , then move back to adjust the tightness of the chest , and a little slack in the rope is appropriate .
    2 ) Action Start: bent , so that the upper chest to chest movement , and then return to the original direction . Note that the entire action , only the forearm movement , other parts of the body should remain stationary.
    3 , standing concentrated curl
    Training programs : 3 groups ; were 12,10,8 repeat
    1 ) Starting posture : standing in front of the dumbbell rack , upper body leaning forward, leaning on hand dumbbell rack to keep the body balanced , and the other hand holding the dumbbell.
    2 ) Action Start: holding a dumbbell arm perpendicular to the side , slowly bent , bring the dumbbell to the chest curl direction until the limit, be a moment peak contraction and then restore devolution to the starting posture .
====
Triceps training points are as follows :
1 . Rely on basic movements to increase muscle size , using a separate action carved details.
(2) In all the training action, Zhou Jian upward movement emphasis on the long head , lateral head focused palm down , palm up focusing on the inside of the head , to pay attention to balanced development.
Narrow grip barbell bench press
This action can adopt a large load, rapid increase muscle size , triceps exercise is not only the basic movements , and can effectively characterize breast muscle joints.
Action Tips
Sit on the bench , stool surface flat against the body , feet flat on the floor apart . Chest Chen Jian , grip distance of about 20 cm . Elbows slightly flared , control barbell vertical drop in the chest , triceps push up the barbell vertical force , and at the highest point peak contraction .
Key Skills :
1 on the grip from the common argument is about 10 cm , but if an appropriate increase , you can use more weight on some of the more intense muscle stimulation .
2 Keep elbows flared whereabouts , so that is always just below the elbow barbell rod.
3 barbell at about 2 to 3 cm from the chest muscle to stop falling , do not touch the chest.
4 . Elbow slightly open , for triceps irritation on some more.
Under pressure ropes
Good isolated action against triceps lateral head training can improve muscle separation ; Since this action is very easy to adjust the weight, and easy to learn, you can use a higher number of girls to exercise the back of the upper arm , so the arm more flexible .
Action Tips
And leg standing, knees slightly bent , chest and abdomen , the body slightly forward , arm clamping ribs do not move, his hands holding the rope roots, under pressure, and then separate the two sides to side , and forearm pronation ; pause , control restored.
Key Skills :
1 Do not shake the upper body , lower body does not rely on gravity pressure .
2 elbow always grip the ribs , it only allows flexion and extension , do not let it move back and forth .
3 When nearly straight arm allows rotation of the forearm extreme lateral triceps contraction , achieved good results.
4 . The action in the second half to be fixed under the premise of the upper arm , forearm pulling laterally behind .
Anti Woxia straight bar pressure
Isolated action of the medial head of the triceps exercise effect.
Action Tips:

 


And Tuiqu Xi , chest and abdomen, upper body slightly forward , the rope under pressure with the same starting position , palms up grip , shoulder width grip from the closing of the upper arm so that the clamping ribs, elbows do not spend brachial strength triceps pull down the lever to the body when the former peak contraction and control restored.
Key Skills :
1 . Should use lighter weight , seriously appreciate the feeling of muscle tension .
2 wrists straight, stationary.
Neck flexion and extension arm dumbbell
Able to effectively exercise the triceps long head , but require a higher flexibility .
Action Tips:
Sitting on the back bench , placed his right hand behind the head bell elbow , elbow angle less than 90 degrees , fist eye downward , the upper arm vertical , close to the head ; contraction of triceps pull the dumbbell to the first item in the top strongly squeezing the triceps , and then restore control . After conversion finished a set of left arm .
Key Skills :
1 Beginners tend elongation abdomen , back against the bow , causing a lot of pressure to the spine , it is recommended posture, and to have the backrest .
2 Do not arm away from the body , otherwise it will undermine the training effect .
3 deepen decentralization to moderate magnitude , we can fully stretch the muscles .
4 can also be used barbell arm flexion and extension exercises neck with both hands , grip distance of about 20 cm , the upper arm and try to show the folder to the head , and then to lift the barbell triceps contraction until the triceps in peak contraction .

----------------健身教练||“铁臂”的训练法则 - 健身房GYM - 健身教练BODYFITNESS

“铁臂”的训练法则 

     你可曾因为羡慕职业选手的“铁臂”而希望冲向那个目标,是否也曾抓起一个巨大的杠铃,深深地吸一口气,撅着屁股,弯着腰,屈起双臂,使出吃奶的力气,费劲地做着杠铃弯举,随着杠铃的上下,你的脊椎骨节发出咯咯的声响,每一次杠铃的上下,你在心中都数上一下。

      可是,费了这么大劲,你却做错了,像你这样做杠铃弯举是训练手册中的标准的错误动作。然而,在大部分的健身房中,很多人都和你一样犯着同样的错误。因此,人们试图找到一种好的方法,来取代大重量的杠铃弯举。

      可喜的是,现在有一个好方法,它可以使人们少走弯路,少犯错误。这个方法既能使你免受大重量弯举或其他大重量动作之苦,还能事办功倍,加速取得成绩。下面介绍这个训练,它是由三个动作组成的:靠墙弯举,它可以使你的身体保持稳定,避免前后晃动;拉力器弯举,这可是一个既准确又稳定的训练方式;集中弯举,它可以使你在一定时间里,专注于一侧的二头肌训练。如果,你能依照这个方法,训练4~8周,你就能体会到,弯举是训练你的二头肌的,而不是你的下背肌。

      1、靠墙哑铃弯举

      训练方案:4组;每组依次为12,10,10,8个重复

      1)起始姿式:两手各握一只哑铃,后背靠墙站立。将整个后背部(包括两肘)和后脑勺贴在墙上。

      2)动作开始:两手手掌相向握住哑铃,两手外转,手心向前,同时两前臂向上弯举,当两肘弯曲到极限时,两前臂反向下放。注意整个动作过程,两肘始终贴紧墙壁。

      2、拉力器弯举

      训练方案:3组;每组10个重复

      1)起始姿式:面向拉力器站立,两手相向,同时握住拉力器,然后向后迈步,以调整拉力器的松紧度,以绳索稍微松驰为宜。

      2)动作开始:屈臂,使拉力器上端向胸前运动,然后再原方向返回。注意,整个动作中,只有前臂运动,身体的其他部位都要保持静止不动。

      3、站姿集中弯举

      训练方案:3组;依次为12,10,8个重复

      1)起始姿式:站在哑铃架前,上体前倾,一手扶着哑铃架,以保持身体平衡,另一手握住哑铃。

      2)动作开始:持哑铃的手臂垂直于体侧,慢慢屈臂,带动哑铃向胸部方向弯举,直到极限,进行片刻顶峰收缩,然后下放还原至起始姿式。
====
肱三头肌的训练要点如下:

  1.依靠基本动作增加肌肉体积,使用分离动作雕刻细节。

  2.在所有的训练动作中,肘尖向上的动作偏重长头,掌心向下侧重外侧头,掌心向上着重内侧头,要注意均衡发展。

  杠铃窄握卧推

  这个动作能采用大负重,迅速增大肌肉体积,不仅是锻炼肱三头肌的基本动作,而且能有效刻划胸肌中缝。

  动作要领

  仰卧在长凳上,身体平贴凳面,双脚分开平放地面。挺胸沉肩,握距约20厘米。两肘略向外张开,控制杠铃垂直下落在胸前,肱三头肌发力垂直推起杠铃,并在最高点进行顶峰收缩。

  关键技巧:

  1.关于握距,常见的说法是10厘米左右,但如果适当增加,就可以使用更大的重量,对肌肉刺激更强烈一些。

  2.保持两肘向外张开下落,使肘部始终在杠铃杆的正下方。

  3.杠铃距离胸肌约2~3厘米时就停止下落,不要触及胸部。

  4.肘关节略微打开,对肱三头肌的刺激就更多一些。

  绳索下压

  很好的孤立动作,针对肱三头肌外侧头训练,能提高肌肉分离度;由于这个动作很方便调节重量,并且简单易学,女孩子可以用较高的次数来锻炼上臂后部,让臂部更具弹性。

  动作要领

  并腿站立,膝盖微弯,挺胸收腹,身体略向前倾,上臂夹紧肋部不动,双手握住绳索根部,下压,然后向两侧分开至体侧,同时前臂内旋;稍停,控制还原。

  关键技巧:

  1.上身不要晃动,不要靠身体的重力下压。

  2.肘关节始终紧夹肋部,只允许它屈伸,不让它前后移动。

  3.胳臂将近伸直时旋转前臂可以让肱三头肌外侧极度收缩,取得很好效果。

  4.这个动作后半程要在固定上臂的前提下,向侧后方拉动前臂。

  直杠反握下压

  孤立动作,对肱三头肌的内侧头锻炼效果明显。

  动作要领:

  并腿屈膝,挺胸收腹,上身略向前倾,起始姿势与绳索下压相同,掌心向上握杆,握距与肩同宽,收上臂使之夹紧肋部,肘部不动用肱三头肌的力量下拉杠杆,至体前时顶峰收缩,然后控制还原。

  关键技巧:

  1.应选用较轻的重量,认真体会肌肉拉伸的感觉。

  2.手腕平直,固定不动。

  哑铃颈后臂屈伸

  能够有效锻炼肱三头肌的长头,但对柔韧性要求较高。

  动作要领:

  坐在靠背凳上,右手握铃屈肘放置在头后方,肘部夹角小于90度,拳眼向下,上臂竖直、贴近头部;收缩肱三头肌将哑铃拉向头项,在顶端极力挤压肱三头肌,然后控制还原。做完一组后换左臂。

  关键技巧:

  1.初学者往往会腹部挺出,背部反弓,给脊椎造成很大压力,因此建议采用坐姿,并且要有靠背。

  2.上臂不要离开身体,否则会削弱训练效果。

  3.下放幅度要适度加深,可以充分拉伸肌肉。

  4.也可用杠铃练习双手颈后臂屈伸,握距20厘米左右,上臂尽力后展并夹向头部,再以肱三头肌的收缩力举起杠铃,直至肱三头肌处于顶峰收缩。

-----
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