Koetliso ea ho forearm lapeng

Forearm - e nyenyane mesifa sehlopha, e leng ho fana ka koetliso ngata hlokomolohuoa. Sena ke fosahetse, hobane tse tsoetseng pele forearm, e seng feela e etsa 'mele o lumellanang ho feta, empa hape ho eketsa monyetla oa ho mohlodisani ka tse ling tsa boitlhakiso mesifa sehlopha. Kajeno re tla utloisisa, ho se ho fana ka koetliso ho ikoetlisa ke forearm, 'me ke hobane'ng ha sena sohle se hlokahalang.

Hobaneng koetlisa forearm?

karolo eo tau tsa baatlelete ha kenyeletsa forearm boithapollo ka kemiso ea hao ea litlelase. Hangata ba tsepamisitse maikutlo tabeng ea mahetleng sephara, sephara sefubeng, quads e meholohali le e, ya e le hantle, ho biceps. Leha ho le joalo, bodybuilders ba nang le phihlelo baa tseba hore 'mele o ke ke sheba lumellanang le ho ikoetlisa ha ho na mesifa e nyenyane. Ntle forearm mesifa tse namane e nyenyane, biceps femoris le deltoids morao. fuoa koetliso e nepahetseng ea ho forearm le tse ling tse mesifa tse nyenyane ho etsa 'mele o lumella eseng feela ka ho feta e lumellanang, empa hape matla le ho feta.

The forearm ea ikarabellang ka mekhatlo eohle ea letsoho 'me seo se lekana. Ka hona, haeba e ha e hantle ntshetswa pele, hoo e ka bang ho ikoetlisa efe kapa efe, e leng nka burdening matsoho tla thuso. Lebaka leo e bonolo - e forearm tla kapele khathetse feta shebiloeng mesifa ena. Ka tšobotsi ena ea forearm ho na le lehlakore le e mong - hore develops ha phetha ho ikoetlisa efe kapa efe le a ho bekha. Ke ka lebaka leo batho ba bangata ho hlokomolohuoa sehlopha sena mesifa, ka tšepo ea hore e tla fumana tlhotlheletso ho tswa ho thutong ea mesifa tse ling. Sena ke 'nete, empa karolo e khōlō ea forearm ka wa katamelo e joalo e tla ba ha ho joalo. Ka hona ho hlokahala hore ho abelwang karolo ya nako e ka thoko ho eena. Workout forearms lokela ho etselitsoeng ka tlhokomelo e tšoanang, hammoho le elaboration tsa moralo oa lihlopha tse khōlō mesifa. Feela ha lekaneng litlelase matla le sebelisa e mengata e fapaneng mahlakoreng ka etswa ho hōla forearm.

Temohisiso human anatomy le

Ho makatsang ke hore, tse kang e nyenyane mesifa sehlopha se akarelletsa mesifa tse ngata tse nyenyane le mesebetsi e fapaneng. The forearm na le:

1. Brachialis (lehetleng mesifa) le brachioradialis (brachioradialis mesifa). Ba na le boikarabelo ba litsoeng flexion le tsitsisa boemo ba letsoho nakong kobang.
2. Pronator teres mesifa. mesifa ena e tshehetsa forearm ka litsoeng flexion le potolohang.
3. Palmaris longus, flexor carpi radialis mesifa le flexor carpi ulnaris. Ke eena ea ikarabellang bakeng sa clenching matsoho a hae.
4. Extensor carpi ulnaris le extensor carpi radialis brevis mesifa. Unclenched palema.

Kahoo, koetliso ea mesifa ea ea forearm lokela ho kenyeletsa elaboration mesifa tsena tsohle. Hona joale ke nako ea hore ba nahane ka ho ikoetlisa ka ho khetheha.

kobang wrist ho

ho ikoetlisa Sena se ka etsoa ka barbell ka, dumbbells kapa esita le literata. dumbbells Molemo tabeng ena itšetlehile ka 'nete ea hore ba ho feta fihlellwa lapeng Workouts batšehetsi. Ho phaella moo, ka ho bekha a e tla etsa hore ho be bonolo bakeng sa bao e wrist ba chenchana ka lebaka leha e le efe e sa amoheleheng, le tšebeliso ea bakang ho toba molaleng boemong bo sa thabiseng.

A re ke re qala. Pele, u lokela ho nka khetla khutlisetsang khotsofalletse (palema tobane 'mele). Matsoho e lokela ho behoa ka mahetla-bophara ntle. Joale u lokela ho beha le forearm ka bencheng kapa noka ya hao e le hore borashe ba leketlile ka bolokolohi. Ho pholletsa le ho ikoetlisa ho e lokela ho lokisoa.

mokhatlo oa e bonolo haholo: theola borashe le fatše, nka ba khutlisetsa, ha o leka ho finyella bophahamo lebetsoeng le le e ntle mesifa e honyele. E le ka bonoa, e molumo ho tsamaea le e nyenyane haholo. Leha ho le joalo, haeba u hula kapa reketla mojaro, ho ka etsahala ho lematsa matsoho a hao. Hore o tle o lokela ho etsa ho ikoetlisa ka hloko 'me ka tlas'a taolo e ngata kamoo ho ka khonehang.

Khetho "Morao"

Ha thuto ea forearm ka bencheng kapa lirope tlisa boemong bo sa thabiseng, u ka leka ho etsa wrist flexion eme le khetla e ka morao. Tabeng ena, ho ke ke ho loketseng haholoanyane ho sebetsa le barbell ka. Ho tloha ka matsoho e tla ba ka mor'a ho etsa flexion khutlisetsang khotsofalletse, matsoho a hao lokela ho atolosa ho litsoeng, ka tsela eo ka tsela e atlehang khotsofalletse tla shebahala joang mola o otlolohileng.

Ho liphofu mesifa ile tsitsitseng, e lokela ho petelitsoe khahlanong le 'mele. Mosebetsi o etsoa feela litjellane tse tlanngoeng mafito. Shell lokela ho hlahisa ho palo e kahodimodimo mesifa e honyele. Nakong ea ho ikoetlisa le ka phetoho ena, o ka tlosa tsa ba bohloko eo ka linako tse ling a tsamaee le moatlelete ha phetha flexions classic hlalositsoeng ka holimo.

Kobang manonyeletso fetola khotsofalletse

sena o etsoa ka tsela e tšoanang e le ea pele, feela nako ena liatla tobane tlase (otlolohileng khotsofalletse). Ka tsela eo butswe ka lehlakoreng le leng la forearm ena. Ho dumbbell kapa barbell unit trust mehele, liatla fatše, ho ke ke ho hlokahala hore ho dumella mojaro ho otlolla mesifa hantle, lateloa ke ho ea holimo eo ke sisinyehang ka morero oa ho khutsufatso lebetsoeng le. Ho pholletsa le mefuta e fapaneng ya tshisinyo ho hlokahala hore ho ho laola mojaro 'me u qobe akga efe kapa efe.

Ho etsa ho ikoetlisa e atlehang haholoanyane, u ka leka ho tšoara thepa le ka holimo a tsa metsotsoana e seng mekae. O ka esita le ho fokotsa boima ba projectile, e le hore ho ne ho ka khoneha.

hamore flexion

Ka tloaelo, sena e sebediswa ho sebetsa ka ntle ho biceps, empa e boetse e sebeletsa e le phaella moo babatsehang ho lenaneo la forearm boithapollo. Hamore kobang ka lebaka la tokisetso e itseng ea borashe le, ntle ho hoketse ho biceps brachialis le brachioradialis. Kahoo, ba u lumella hore u ho ntlafatsa le tlhōrōng ea biceps le forearm eketsang.

Qalang maemo a: eme, matsoho le dumbbells ka mahlakoreng hao, liatla tobane mele. Ha supiniruya forearm ho koba letsohong, ho phahamisa mojaro a bapileng. Lieha ho dumbbell tsa metsotsoana e seng mekae ho ka holimo, ba ka butle theolela. mokhatlo oo tšoana mosebetsi ka hamore, etsoe ho ikoetlisa leo, 'me a lebitso la eona. Ho ikoetlisa ho ka etsoa'ng bobeli a eme 'me a lutse bencheng kapa setulo.

Cross hamore flexion

sena e nkoa ke baatlelete ba bangata ba, ho ke ke molemo ho feta ho ea pejana. phapang lona larileng feela taba ea hore libetsa tsa li ikemiselitse ha ka lehlakoreng le ka pele. Ke hore, projectile e tsamaea e tšoanang le ho ea 'mele ho elella ka mahetla bo fapaneng. Haeba ho ikoetlisa fetileng ka ho phethahatsoa ka matsoho a mabeli ka nako e tšoanang, ho se etsoa feela ka e mong.

Koetlisa forearms lapeng, ka mothofatso ea motheo, kamehla ho akarelletsa ho ikoetlisa ka ho hlalositsoe ka holimo. Joale ak'u nahane ka ba bang ba dikgetho itseng ho feta ho koetlisoa.

Phomola hamonate khotsofalletse otlolohile

A mefuta e meng ea molemo ke hamore flexion kobang palo otlolohileng khotsofalletse. Ho phetha sena le dumbbells sa phutholoha, kahoo hangata kenyelelitsoe moralo oa hao koetlisa batho ba nang le molamu ka. Ho ikoetlisa ke e bonolo ts'ehetsana barbell biceps, empa ka litlamong tsa ka ho toba (matsoho shebisitse fatše). Matsoho lokela ho tšoara ka ho molaleng ka mahetla bophara ntle. Ka sena ke habohlokoa ho latela mokhoa nepahetseng 'me u qobe ho sisinyeha ka tšohanyetso. litekanyo haholo boima ke ha le ba bohlokoa ho lelekisa.

E le hore ba moo ba forearm e neng e le ka thōko ka ho fetisisa, e kgothaletswa ho etsa sena bencheng ke Scott. Tabeng ena, mokhatlo oo e tla ba phutholohile ka ho fetisisa, 'me mesifa fumana mojaro lebetsoeng le. Lokela ho aba mojaro ka nepo. le boima haholo ho phahamisa le barbell otlolohileng khotsofalletse feela ho ke ke sebetsa.

khumama Zottmana

A ho ikoetlisa molemo bakeng sa batho bao ka koetliso litabeng ntoketseng letsoho dumbbell. E lumella hore o se feela ho sebetsa brahiaradialis, empa hape ho matlafatsa khotsofalletse, 'me ntlafatsa dikgokelo neural. Qalang boemo ba ho tšoana le tabeng ea curls hamore: a bataletseng ema le dumbbells, matsoho tobane mele. Ka nako eo o lokela ho fetola wrist hao e le hore lifate tsa palema li shebile pele, 'me exhale, etsa phomola hamonate e bonolo bakeng sa biceps. Ka holimo ho tsohle e monate e qala. Ka mor'a nako e khutšoanyane u etse khefu, o lokela ho romela borashe le, liatla fatše, 'me a le boemong ena butle fokotsa dumbbells. Kahoo, ka karolong e qalang ea mokhatlo oa sebetsa ho biceps, 'me ea bobeli - mesifa brachioradialis.

koetliso ea ho khotsofalletse

Terene forearms thusa eseng feela ho eketsa mesifa bona boima, empa hape ho matlafatsa khotsofalletse ho. Ho bobebe tsela ea ho fihlela ena - ka mora e mong le e mokgwathupelo wrist curls, lula a le makhatheng a lebetsoeng le mesifa e honyele bakeng sa metsotso e 5, ka matla haholo, pepeta ka molala ona projectile ena.

Koetliso ea ho forearm matla khotsofalletse ho boetse ho akarelletsa ho sebetsa ka expanders. Ka ho sebetsa le bona, ho ke ke bohlokoa hlahloba melao-motheo ena:

1. The boima le ho feta ho sebedisa mochine, e khōlō le phello a etsa ntho e itseng.
2. Pele ho sebetsa expanders thata, o lokela ho mofuthu le ka bonolo.
3. Hlaphoheloa pakeng Workouts lokela ho nka matsatsi a 3 ho 5.

Koetlisa matsoho le forearms sebelisa Expander tjena. Pele u lokela ho compress le expander palo ea makhetlo a lekanang le 2/3 tsa palo e kahodimodimo ea hao. Joale, ka mor'a khefu 3 metsotso, pheta ho ikoetlisa ka. Ho sebelisa ea bobeli e tsoanang ho ea pele, ntle feela hore ho fapana le phomotse u lokela ho tsoela khetla ka boemong ba ho a petetswa. Hantle, ka ho phetha boraro, o feela lokela ho compress le gripper le ho tshwara eona fatše ho fihlela menoana ea hao le se ke la bulehileng. Bontšang u ka se etsang ka atamela 3-7, ho itšetlehile ka matla a hao le tenyetsehe tsa expander ena.