Три убийствени тренировки за ръце

Добавена на 16 Юни 2011 | Категория: Тренировки | Добави в любими
Лятото наближава, а едни от от най-секси части на тялото са оформените ръце. Бицепсът и трицепсът привличат много погледи на плажа, няма никакво съмнение в това, за това бягайте във фитнеса за тренировка!

Тази статия ви предоставя 3 убийствени тренировка за ръце, които ще ви помогнат да изградите масата и оформянето, които винаги сте желали, а кой знае - може би ще ви помогнат да се отличите във всеки спорт, в който участвате!

Запомнете, че когато стане дума за брой повторения и серии, има 2 главни категории, към които трябва да се стремите във вашите тренировки:

Многото повторения с леки тежести са чудесни за дефиниране на мускулите („нацепване”). Диапазонът им е 12-14. В тази категория 3-4 серии са оптимален вариант, а почивката между тях трябва да е по-малко от минута.

Малкото повторения с големи тежести са страхотни за добавяне на мускулна маса и сила. Техният диапазон е 6-10. При тази категория 2-3 серии са достатъчни, а почивката може да е малко по-голяма.

Готови ли сте за тренировките?

Тренировъчна програма 1:


➡ Бицепсово сгъване с щанга от прав
➡ Изтласкване на щанга от лег с тесен хват за трицепс
➡ Бицепсово сгъване с дъмбел
➡ Трицепсово разгъване с въже на горен скрипец
➡ Бицепсово сгъване в чук с дъмбели- чукчета
➡ Трицепсово разгъване зад глава с кабел или въже

Тренировъчна програма 2:


➡ Бицепсово сгъване с щанга върху пейка за полулег
➡ Кофички на между пейки
➡ Бицепсово сгъване на долен скрипец
➡ Едностранно трицепсово разгъване с дъмбел зад глава
➡ Бицепсово сгъване на долен скрипец от лег
➡ Френско разгъване с дъмбели от лег

Тренировъчна програма 3:


➡ Бицепсово сгъване с щанга при широк хват от прав
➡ Френско разгъване с щанга от лег
➡ Кръстосани чукчета с дъмбел пред гърди
➡ Трицепсово разгъване на горен скрипец с обратен хват
➡ Скотово сгъване на бицепс
➡ Трицепсово разгъване на двете ръце с дъмбел зад глава от седнало положение

Заключение


Не забравяйте да следите за постоянното спазване на правилната техника при изпълнение и стягайте коремните си мускули по време на упражненията, за да изцедите максимума от тях. Придавайте разнообразие чрез смяна на поредността на упражненията и почивайте поне 2-3 дни между тренировките, за да имат ръцете ви време за възстановяване.


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Коментари

  • Anonimus
    v140 кой си ги мисли тея статии? когато не правиш с максимална тежест(до отказ) почивката трябва да е около минута и половина.. а когато правиш до отказ почивката между сериите трябва е от 3 до 4 мин.. автора на статията пробвал ли е тренировката която е написал?
    16 Юни в 13:12
  • Anonimus
    Stanimir ако нягой ги прави тея упражнения и има ефект да ми пише на фейса
    http://www.facebook.com/profile.php?id=100000746282824
    16 Юни в 14:18
  • Anonimus
    az аам искам да попитам тези упражнения на суперсерии ли са защото 1во бицепс след тва упражнение за трицепс и знам ли
    16 Юни в 20:19
  • Vikenti
    Vikenti Аз тренирам по една програма която е
    Понеделник:
    Гръб и бицепс, но само две упражнения
    Вторник:
    Гърди и трицепс, но само две упражнения
    Сряда почивка
    Четвъртак:
    Крака и рамо
    Петък:
    Ръце.
    Мисля че ще има претоварване, но няма как да разбера без да съм пробвал, такаче ако изкате пробваите ако изкате и вие.
    17 Юни в 00:16
  • Anonimus
    $... Az poo princip treniram racete i moga da kaja che treniram po tazi programa no parvo pravq triceps 3-4 yprajneniq , sled tova biceps 3-4 yprajneniq i sam mnogo dovolenn...!!!!
    17 Юни в 00:36
  • Vikenti
    Vikenti супер, значи ще мога да тренирам без да се безпокоя.
    19 Юни в 00:56
  • Anonimus
    Ivan_vd Moita programa se doblijawa do tvoita Vikenti

    Pon. - Gryb - biceps
    Vtor.- Gurdi - triceps
    Srqda.- Ramo, trapec
    Chetvurtak.- Kraka,Korem
    Petak. - Ruce :)
    21 Юни в 21:37
  • Anonimus
    FlexType Da, na super serii sa uprajneniqta. Az treniram po gore dolu sushtata programa, samo deto pochivkite mi sa po poveche ot minuta i moga da kaja che sum dosta dovolen ;]
    29 Юни в 05:14
  • Anonimus
    simeon az treniram otskoro , no dokolkoto znam ne trqbva da se trenira biceps v kombinaciq bicepsa trqbva da se trenira otdelno za6toto pri trenirovkite za ostanalite muskolni grupi toi su6to se natovarva i taka moje da se pretovari , pone towa e moeto mnenie az vse o6te sum na4inae6t
    13 Юли в 16:28
  • Anonimus
    mnoo_losh simeon priatelioo,spored zavisi ot celite koito si si postavil ili sporta koito praktikuvash.bicepsa e malka muskulna grupa po edno uprajnenie da praish sled seka trenirovka kiar,nai-dobre e da trenirash sichko po otdelno principno,no malko hora imat tazz vyzmojnost,az lichno ia imam i edinstveno gyrba s gyrditte smesvam,no az treniram po korenno razlichen nachin ot povecheto momchenca ot fitnes zalite ;)
    07 Ноември в 10:08
  • Anonimus
    STANGETO Zdraveite na vsi4ki s nqkoi ot ne6tata sam saglasen s drugi ne moqta programa e pon.-gardi i korem /vtor.-grab i kraka/srqda-po4ivka/4etv.-ramo i trapec/petak-race/sabota i nedelq po4ivka i kardio 6te ima skoro pravete racete v kraq na trenirova4nata vi programa za sedmicata za da ste minali ve4e trenirovkite za gardi i grab te sa6to natovarvat bicepsa i tricepsa petak race e mn dobar variant i ne6to mn vajno pravilno hranene ubedih se v tova.
    11 Ноември в 21:21
  • Anonimus
    sparco ponedelnik
    kraka,ramo
    vtorkin
    prasec,trapec i korem
    srqda
    pochivka
    chetcartak
    grab i biceps
    petuk
    gardi i triceps....
    21 Ноември в 19:50
  • Anonimus
    въпрос тези тренировъчни програми за изпълнение на един път ли са и 3 те? Или по отделно в различни дни ? Мерси
    02 Февруари в 18:01
  • Anonimus
    Jelio Az treniram po 2 pati v sed triceps tai kato tricepsa e 60% ot rakata i smqtam che tr da e po razvit . I imam vapros ako moje da mi otgovori nqkoi ima li smisal da prawq tejki trenirovki za biceps sled kato bicepsa se natowarwa dostatuchno w denq kogato prawq grab !
    07 Февруари в 22:10
  • Anonimus
    Jope Tochno tova e vaprosa dali da trenirash grab s biceps sled kato ima risk ot pretrenirane i gardi triceps ili gardi biceps no na sledvashta trenirovka grab i triceps ne ostaviash dostatachno vazmojnost za vastanovqvane na povtorno kontraktiranite muskuli.Az lichno gi reduvam no takiva tejki trenirovki s mnogo uprajnenia za ne golemi muskulni grupi kato racete spored moite skromni poznania po teoria i metodika na sportnata trenirovka sa za profesionalisti inache "Ubiistveni trenirovki za race " e mnogo tocno ozaglavena statiata :)
    27 Февруари в 18:42
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    22 Февруари в 01:20
  • Anonimus
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    *zabelevka: vsqka sednica vyrtq gyrba s gyrdite , i chetvyrtyk s petyk....
    10 Март в 12:16
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