Арнолд бицепс и трицепс
Арнолд бицепс и трицепс
Естетическите пропорции на Арнолд впечатляват и до днес.

В сравнение с културистите днес Арнолд е тежал много по-малко

И въпреки това начинът по който той е изглеждал остава пример за перфектната физика дори днес. Голяма част от хората биха предпочели да изглеждат като Арнолд от колкото някои от днешните културисти.

Ръцете на Арнолд Шварценегер остават пример за добре развити ръце и са една от частити с която Арнолд е известен (разбира се, като изключим гърдите).

Напълно нормално е тогава да потърсим информация за това как Арнолд е тренирал ръцете си. Има много информация по темата.

Начинът по-който изглеждат мускулите често е строго индивидуален и въпрос на ген, предразположеност и захващането на мускула към костите.

1. Повечете честота

Ако искате по-големи ръце то тогава постарайте се да ги тренирате редовно. Това важи и за бицепса и за трицепса.

Тренировката за ръце един път седмично често може да се окаже не достатъчна. Много време дори аз тренирах така докато не предприех някои промени една от които бе да започна да тренирам ръцете си 2 пъти седмично.

Тренирането на мускулите 2 пъти седмично е по-ефективно от колкото стандартния сплит с които много хора тренират мускулите си само един път седмично.

Понякога преди състезанията Арнолд е тренирал дори 3 пъти седмично ръцете си. Много други елитни културисти стоят на 100% зад тренировките за цяло тяло три пъти седмично.

2. Напомпването

Често Арнолд е споменавал че с дъмбелите е успявал да създаде много по-добро мускулно съкращение на бицепсите. С щанга е било по-лесно да се качат и използват повече килограми но те с тях не е имал същия ефект над напомпването на мускулите си.

С това допълнително съкращение той е успявал се концентрира по-добре над мускула и да създаде ефекта на напомпването и да го задържи.

Добър начин да се възползвате от това е като започнете с бицепсово сгъване с лост а след това преминете с дъмбели за да можете да задържите и увеличите нивото на напомпване на мускула.

3. Повече обем

Колко серии и повторения правите за бицепс и трицепс?

Арнолд е бил от хората които тренират с високообемни тренировки. Така както на базата на висок обем той е успял да превърне изоставащите си прасци в едни от силните му страни така е тренирал и за ръце.

Често за бицепс тренировките са му били от порядъка на 26 серии. Той не е тренирал така постоянно. Това е бил периода в който просто е покачвал обема правейки 3 упражнения между 6-7 серии. Почивката му е била между 60 до 120 секунди за по-добър ефект.

Много от елитните културисти седят зад високообемните тренировки като най-ефективният начин да се качи мускулна маса.

4. Чийтване

Арнолд е един от ранните защитници и привърженици на изпълнението на упражненията с правилна форма, бавно и контролирано. Това позволява за по-добро усещане на мускула през цялото време подобрявайки връзката между мозъка и мускулите.

Това позволява за постигането на много по-добри резултати с по-леки килограми.

Въпреки това той не е бил против използването на малко чийтване за изпълнението на няколко още повторения когато това е нужно.

Често чийтването бива гледано с лошо око. Проблемът е че чийтването е техника която трябва да се изпълнява само от напреднали, хора които са тренирали дълго време и имат добър усет какво се случва с техните мускули.

Линията между правилен чийтинг и лошия чийтинг е много тънка и не е за всеки.

Ако бъде използван правилно чийтинга е един от най-добрите неща в арсенала ви.

5. Разнообразие

Ако се надявате че ще успеете да развиете бицепсите си само с едно или две упражнения това няма да е достатъчно.

Различните упражнения и движения натоварват мускулите ви по различни начини. Много от елитните кулутуристи са на ясно с това и затова и самият Арнолд е испълнявал много различни упражнения които са били с различен хват и различно разположение на ръцете.

Всичко това допринася за една пълна тренировка на мускула която го натоварва по различни и нови начини за да се гарантира мускулния растеж.

Различните упражнения са фактор за гарантирането на прогресивното натоварване.

By Admin

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