Umuryango wa Eccentric

Igitabo cy'ijoro gato byibuze

Umufasha wanjye w'inyamaswa udasanzwe.

Gutanga imbere...

Urufunguzo rwo kubaka imitsi ni ugukora izi ngendo; Eccentric (gukomeza ibiro kugira ngo umubiri ugende ureshya no kubona umwanya mwinshi) Isometric (gufata umwanya mu mwanya runaka, ugakomeza imitsi ikora) Concentric (gukomeza ibiro) Niba wibanda ku murimo wawe ugakora izi nzira, uzabona umwenda…soma byinshi

Ikintu ni cyiza kurusha nta kintu

Igerageza ryanjye rya nyuma ryo gutoza deltoids z'imbere rikoreshwa n'inkunga y'igikanu, hamwe n'ibikoresho bya Velcro aho gukoresha ibikoresho byo gufata kugirango ngabanye umuvuduko ku ntoki uko bishoboka. Nubwo nari nkuze umuvuduko ku ntoki z'inyuma, ariko byashoboraga kuba ari ububabare…soma byinshi

Nabuze -20kg nyuma y'icyumweru 12

Igihe cya mbere training igituza mu buryo bwanjye bwa kera kandi ndababaye cyane ko nabuze imbaraga zingana gutya. Ariko bisa nk'aho ikibuno cyanjye ibumoso gifite uburwayi. Nari nkwiye kumara igihe kinini mu cyiciro cya isometric na eccentric kugira ngo nsubize mu buryo.

Igihe cyo kongeramo akanya

Nongereyeho ibiro bike gusa kugira ngo nshake guhangana n'imikaya. Ntekereza ko nzakomeza n'ibiro bimwe mu cyumweru gitaha ariko nongereho akanya abiri ku ngufu z'ibanze n'ibiziga. Umubare w'ibikorwa ntuzaba sets 4 z'10, ariko igihe bizamara kizaba kimwe.

Igihe cyo kongeramo akanya

Nongereyeho ibiro bike gusa kugira ngo nshake guhangana n'imikaya. Ntekereza ko nzakomeza n'ibiro bimwe mu cyumweru gitaha ariko nongereho akanya abiri ku ngufu z'ibanze n'ibiziga. Umubare w'ibikorwa ntuzaba sets 4 z'10, ariko igihe kizaba kimwe.

Ikirenge kimwe gifite ibyago byo gukomeretsa

Ikizamini cy'imbaraga ubu igikombe cy'imyitozo kirarangiye, sinigeze nkomereka cyane ariko ntekereza ko nzakora imyitozo ku mpande zombi kuva ubu kuko igikorwa cyo kugabanya imbaraga kigoranye ku ngingo z'ikibuno

Nishimiye cyane ko amaboko yombi ari gukomera no gukira😍 gusa ndababaye gato ku rwego rw'ihindagurika ry'ibikorwa.

Bara amasegonda; si imibare

Nari nkwiye kwibanda ku kubara ikigero cy'ubukana kuko nasanze mfite ibihombo uyu munsi by'amasegonda 2 kuri buri mibare. Gufata umunaniro w'ubukana birababaza cyane plantar fascia. Nifuza ko ikibaho cy'ikirenge cyari cyarazengurutse kugira ngo hatabonekamo urubuga.(byahinduwe)

Imikono yanjye ya triceps yarokotse

Nari mfite impungenge nyinshi zo gukomereka ku yindi ngingo kuko amaboko yanjye yari arwaye mu cyumweru. Natekerezaga ko nzagomba gushyira hasi ibiro ariko nakomeje nubwo nari mfite ububabare bukomeye mu gihe cyo kwiy warming no mu iseti ya mbere. Ariko ububabare bwagiye mu iseti ya 2 na 3.…(byahinduwe)soma byinshi

Kuki triceps zanjye zikiri ku buribwe?

Ishami rya triceps zanjye ryakomeje kubabara mu mezi menshi ashize kuva nagiye kure mu gufata umugozi w'ibikoresho bya triceps mu buryo bwa eccentric ngerageza kugera ku bipimo by'ibiro. Natekerezaga ko iminsi 4 ishize yansubije mu buryo bwiza triceps zanjye ku buryo ntazi impamvu zikiri ku…soma byinshi

Ibiganiro mu matsinda bigomba guhagarara

Twize mu mashuri yisumbuye? Ni byo? None se kuki amatsinda n'ubugome bigihari? Abantu ni abihariye. Bamwe bakunda ibintu bimwe abandi batabikunda. Ntabwo bivuze ko bagomba guceceka. Bamwe ni abashukanyi, badasanzwe, batunguranye, n'ibindi. Menya icyo bakeneye kuvugaho. Imyitwarire mibi,…soma byinshi

Gufata neza ku birenge

Ntabwo nshoboye gutoza umuvuduko w'ibanze kuko fascia yanjye ya plantar cyangwa tendons zanjye z'imbere ziri mu buryo buke (ziri mu buryo bw'ubukana). Bityo, hari -1.7s yo kugabanya igihe gisanzwe mu mutwaro.

Nkeneye nibura kugera ku rwego rwanjye rwa PR

Sinzi impamvu natsinzwe indi nshuro yo kugerageza PR ya squat. Hashize iminsi 36 kuva nabona PR yanjye ya nyuma. Wenda ibitotsi byanjye byangiritse kubera ibikomere mu maboko byangiza ubushobozi bwanjye bwo kwihanganira igitutu mu mutwe. Numva nk'aho gukora eccentric no gufata umwanya wo hasi…soma byinshi

Ikintu ni cyiza kurusha nta kintu

Igerageza ryanjye rya nyuma ryo gutoza deltoids z'imbere rikoreshwa n'inkunga y'igikoni, hamwe n'ibikoresho bya Velcro aho gukoresha imiyoboro kugira ngo ngabanye umuvuduko ku ntoki uko bishoboka kose. Nubwo nari nkuze, nari nkuze umuvuduko ku ntoki z'inyuma, ariko byashoboraga kuba ari ububabare…soma byinshi

Imikaya yanjye ya triceps yarokotse

Nari mfite impungenge nyinshi zo gukomereka indi kuko amaboko yanjye yari arwaye mu cyumweru. Natekerezaga ko nzagomba gushyira hasi ibiro ariko nakomeje nubwo nari mfite ububabare bukomeye mu gihe cyo kwiy warming no mu iseti ya mbere. Ariko ububabare bwagiye mu iseti ya 2 na 3. Urashobora kubona…(byahinduwe)soma byinshi

Nashoboye guhuza PR yanjye neza, ariko wenda nzashyiramo imirimo idasanzwe y'ibikorwa bibi kugira ngo mbone PR nshya vuba?

Garuka ku by'ibanze

Nkimaze kwemera ko ikiganza cyanjye cyagize ikibazo mu mezi 6 ashize, ngomba gushora imari mu kuvura. Nari narasezeranyije ko ntazongera gukora calisthenics nyuma yo kwinjira mu gym imyaka 1.5 ishize ku nshuro ya mbere mu myaka myinshi. Ni byiza gufata umwanya wo kugaruka no kurenga 200kg kuruta…soma byinshi

Gufata neza ku birenge

Ntabwo nshoboye gutoza umuvuduko w'ibanze kuko imitsi yanjye yo ku birenge cyangwa imitsi y'imbere irakomeye gato (irakomeretse). Bityo, hariho igabanuka rya -1.7s mu gihe gisanzwe cy'uburemere.

Ubufatanye bw'ubwonko

Iyo umunyabwenge udasanzwe abonye umwana w'igitangaza.

Gukora leg press ⟩ gukora squat

Umuvuduko w'imbere mu nda niwo wanjye w'ingenzi mu leg press, cyane cyane muri iyi variation aho intebe iri mu mwanya mwiza, ibirenge biri hasi kandi byoroshye ku isahani kugira ngo hakoreshwe imbaraga nyinshi ku ngingo z'ibihanga. Ubu ndimo kwita cyane ku gikorwa cy'ubwiyongere, numva ngomba…soma byinshi

Barura amasegonda; ntibare reps

Nari nkwiye kwibanda ku kubara ikirangantego cy'ibikorwa kuko nisanze mfite ibihombo uyu munsi by'amasegonda 2 kuri buri rep. Gufata umunaniro w'ibice by'inyuma birababaza cyane plantar fascia. Nifuza ko ikibaho cy'ikirenge cyari cyarazengurutse kugira ngo hatabonekamo urubuga.(byahinduwe)

Nkeneye nibura kugera ku rwego rwanjye rwa PR

Sinzi impamvu natsinzwe indi nshuro yo kugerageza PR yanjye ya squat. Hashize iminsi 36 kuva nabona PR yanjye ya nyuma. Wenda ibitotsi byanjye byangiritse kubera ibikomere mu maboko byangiza ubushobozi bwanjye bwo kwihanganira igitutu mu mutwe. Numva nk'aho gukora eccentric no gufata umwanya wo…soma byinshi

Nashoboye kurangiza sets ebyiri zose, sets ebyiri za mbere zaramfashije ariko numvaga imbaraga zanjye zishira mu sets ebyiri za nyuma. Nizeye ko nzagaruka ku bipimo bisanzwe ubutaha nkabasha gukora curl ya 75kg neza. Nizeye ko nzumva DOMS nk'uko nabigenje ubwa nyuma ntekereza ku buryo bwo kugabanya.

Nari ngomba kuba naragerageje 75kg isotonic aho gukoresha eccentric kuko ikirenge cyanjye ibumoso cyari gifite imbaraga nyuma yo gutoza eccentrics kuri 75kg kabiri. DOMS yari mbi cyane muri ibyo bihe ariko ubu sinyumva na gato. Nubwo bimeze bityo, imvune y'ikibuno cyanjye ibumoso yambangamiye cyane kurenza 90 degrees...

Nari ngomba kuba naragerageje 75kg isotonic aho gukoresha eccentric kuko ikirenge cyanjye ibumoso cyari gifite imbaraga nyuma yo gutoza eccentrics kuri 75kg kabiri. DOMS yari mbi cyane muri ibyo bihe ariko ubu sinyumva na gato. Byakunze ko imvune y'ikibuno cyanjye ibumoso yambabazaga cyane kurenza 90 degrees...

Kuki triceps zanjye zikiri ku buribwe?

Ishami rya triceps zanjye ryakomeje kubabara mu mezi menshi ashize kuva nagiye kure mu gufata umugozi w'ibikoresho bya triceps mu buryo bwa eccentric ngerageza kugera ku bipimo by'ibiro. Natekerezaga ko iminsi 4 ishize yansubije mu buryo bwiza triceps zanjye ku buryo ntazi impamvu zikiri ku…soma byinshi

Barura amasegonda; ntibare umubare w'ibikorwa

Nari ngomba kwibanda ku kubara ikigero cy'ubukana kuko nisanze mfite ibihwanye n'ibisubizo 2 ku gikorwa. Gufata umunaniro w'ubukana birababaza cyane plantar fascia. Nifuza ko ikibaho cy'ikirenge cyari cyarazengurutse kugira ngo hatabonekamo urubuga.(byahinduwe)