Pakuungana nemakumbo edu, maoko edu anobatsira kufamba kwedu uye mabasa ezuva nezuva. Kubva pakusimudza, kusundira, kuenzanisa nekusimbisa, maoko edu anoda simba uye kutsungirira kwekushanda kwakanyanya. Kuwana maoko makuru haisi icho chinangwa chikuru, asi vanoda kusimba uye kugadziriswa kuti vape simba munguva yemitambo uye mamwe maitiro akareba ezvomuviri uye zvemitambo.
Heano maitiro makuru ekusimbisa simba.
1. Biceps Curl (Barbell, Dumbbell, Machine, Pulley)
Yakawanda biceps curl ndiyo inonyanyozivikanwa kuwanda kwekudzidzira muviri ikozvino. Varume vechidiki vanoda maoko makuru, kazhinji pamutengo wekunyatsorongeka. Kunyange zvakadaro, iri basa rinobatsira pakuvaka nekusimbisa biceps uye brachialis. Mhando dzakawanda dzinowanika, uye kuchenjera kusavhara muchikwata kana kubvongodzwa-mumakumbo makapira chete. Dumbbells nemapullesi, nemigwagwa yavo yakasiyana-siyana, inobvumira kushandiswa kwakanyanya kwemasanganise e synergist uye zvichida kupa zvinhu zviri nani-zvakapoteredza chigumisiro.
2. Mhando dzeTruceps Pushdown (uye Inoshandura)
Izvozvo zvinokonzera mushure kumusana wepamusoro ndeyemisi mikuru yakakura kudarika biceps iri mberi, kunyanya nokuti pane misoro mitatu uye kwete maviri. Hairatidzi muvanhu vakawanda nokuti hatishandisi zvakakwana mumabasa ezuva nezuva. Shanda pavari uye vanogona kukura.
Iro triceps kushungurudza pane gym machine inopa maitiro akanaka kwazvo, asi iwe unofanira kuita maitiro akanaka. A reverse grip (zvinowedzera kudhonza kudarika kusundira) inopinda mashoma mashoma akasiyana.
3. Triceps Extensions (Skullcrusher)
Triceps kuwedzerwa kunosanganisira kupinza ruoko pasi pemutoro kuitira kuti misumbu ye triceps ishande nesimba.
Kuwedzerwa kunogona kuva kumashure kwemuviri (kickbacks) kana pamusoro. Chimwe chimiro chekuwedzera chinowanikwa pamabhenji, kubata dumbbell nemaoko maviri uye kuideredza kusvika kuhenya. Uyu ndiye skullcrusher , asi zvimwe zvinyorwa zvakafanana zvakafanana zvakafanana.
4. Dumbbell Concentration Curl
Iko kushanduka pane ruoko rwemaoko. Iwe ugere pabhenji, iwe unotsigira kumashure kworuoko pamusoro pechidya chemukati apo uchisimudza dumbbell. Izvi zvinoshandisa biceps uye brachialis zvakaoma uye inokupa basa guru rekushanda.
5. Bench Dips
Dhipatimendi inoda kuti iwe usimbise kubva kubhenji kana static workstation nemaoko ako shure kwemuviri wako. Iwe unogona kushandisa bhendi yekudzidzira kana kuti mubatsiri wechipupuriro unobatsira hunotipa rubatsiro rwemagetsi kuti uite iwe. Iwe unogona kugadzirisa dambudziko rebhenchi dhizinesi kuburikidza nekukotama kwemakumbo pamabvi. Dips hit the triceps muscle zvakaoma.
6. Barbell Reverse Curls
Panzvimbo pokubata barbell nechisungo chepamberi, shandisa kushandiswa kwakanyanya. Izvo zvakashata curl zvinoshandisa zvidzidzo zvekudzivirira zvemuzasi uye pamwe nepamusoro pemisungo yemuviri.
7. Muparidzi Curls
Muparidzi curls anoda muparidzi bench. Iyo imwe nzira (kufanana nemakwenzi ekudzivirira) ekutsigira kumashure kwemaoko kuti iise zvakadzama zvakanyanya pa biceps.
Iwe muparidzi anopisa ne barbell.
8. Wrist Curls (uye reverse)
Handivhara maziso anodzivirira zvisikwa zvepasi, izvo zvinowanzoregererwa. Tsigira ruoko rwako rwezasi pamucheto webhendi nechekumashure kwebasa rakaputika, uye ita mapiritsi emapurogiramu pamwe chete uye pasi. A light barbell inokurudzirwa.
9. Dumbbell Hammer Curls
Bata dumbbell sechando, vertically, panzvimbo yekutenderera. Izvi zvinopa kupararira kwakanaka kwekushanda kune biceps uye nechezasi brachialis uye brachioradialis muscle.
10. High-Pulley Curls
Itai kuti idzi zvipfeko zvakasiyana-siyana uye zvakasiyana-siyana kushandiswa kwebiceps uye brachialis muscle.
Mira mu pulley frame nemakumbo akagadziriswa pamagumo ose kuitira kuti chibatanidzo chepamusoro chiri pamusoro pemusoro wako. Uine zvombo zvakatambanudzwa, tora kwauri iwe sezvaunoshandura pamakumbo.