Fitar da benci mai lanƙwasa benci shine motsi na haɗin gwiwa na manyan pectoralis, deltoid na baya, da triceps.
Don haka mutane za su ɗauke shi da sauƙi cewa lokacin da nauyi ya yi nauyi, kunna ƙungiyoyin tsoka guda uku zai ƙaru.
Amma a zahiri, masu binciken sun gano cewa lokacin da nauyin horon ku akan benci ya kai sama da 70% na 1RM, kunna tsoka zai fi karkata ga damto na baya da triceps, kuma ana kunna babban tsoka pectoralis. Maimakon haka, karuwar ba a bayyane take ba. Sama da kashi 90%, zai ma ragu. .
RM (Matsakaicin adadin maimaitawa)
RM yana nufin adadin lokutan da zaku iya yi don gajiyawa a ƙarƙashin wani nauyi.
1RM shine nauyin da za a iya maimaitawa sau da yawa. Misali: zaku iya yin latsa benci mai nauyin kilogram 100 sau ɗaya, kuma 1RM ɗin ku shine 100 kg. Sannan lokacin da kuka danna benci 70, shine 70% na 1RM ɗin ku.
A takaice dai, matattarar benci mai nauyi mai nauyi ba zai zama mafi kyawun zaɓi don haɓaka ƙwayar tsoka ba. Zuwa
Idan kuna son amfani da labulen benci na lebur a matsayin babban horo don haɓaka kirji, zai fi kyau a sarrafa nauyin horo a kusan 75% 1RM. Ta wannan hanyar, ingancin kunna kirji shine mafi girma.
Saboda deltoid na baya da triceps ba manyan kungiyoyin tsoka bane tare da jimiri, mafi girman matakin kunnawarsu, ƙarancin lokutan da zaku iya yi (alal misali, 75% 1RM na iya yin 8 da 90% RM na iya yin 3 kawai, don haka kirgawa, bambancin ƙarfin yana kusa da 55%).
Zuwa
Bugu da kari, kodayake motsa jiki na kirji kamar matattarar benci da turawa kamar suna "turawa". Amma a zahiri, ainihin babban aikin aikin jijiya na tsokar pectoral shine kawai shigar da manyan makamai.
Aikin motsa jiki na “lebur barbell benci”, saboda barbell mai ƙarfi ne mai ƙarfi, a cikin ainihin aikin motsa jiki, goshi yana da kusanci da yanayin madaidaiciyar motsi da ƙasa, babu shigarwar kwance, wanda ke iyakance ƙarfin wani ɓangaren tsokar kirji.
Don haka a zahiri, “labulen benci mai lanƙwasawa” ba motsa jiki bane wanda ya dace sosai ga yadda ake yin tsokoki na pectoral…
Lokacin aikawa: Aug-09-2021