მკერდის, მხრების და ტრიცებსის ვარჯიში
2019-06-29 11:37:22

მკერდის, მხრების და ტრიცებსის ვარჯიში

ზედა ტანის ვარჯიში რომელითაც იგრძნობთ სიამოვნებას

ზედა ტანის ძალიან კარგი ვარჯიში რომელსაც გთავაზობთ შედგება სუპერ სეტებით, დროფ სეტებით. კარგი შედეგისთვის საჭიროა ინტენსიური ვარჯიში ასე რომ გაამზადეთ ქამარი და დავიწყოთ ვარჯიში.

1
არნოლდ ჟიმი ჰანტელებით
4 მისვლა, 15 გამეორება (ბოლო მისვლა დროფ სეტით ანუ მაქსიმალური წონა შესვენების გარეშე დაბალი წონით მაქსიმალური რაოდენობის გამეორება)
2
სუპერსეტი ( შესვენების გარეშე ორი ვარჯიშის კეთება თითი მისვლები)
60 წამი დაისვენეთ მისვლებს შორის 
ჰანტელების წინა აწევა
4 მისვლა, 15 გამეორება
შტანგის თავს უკან ჩაწევა და აზიდვა ზემოთ ტრიცებსისთვის
გააკეთეთ მოხრილი ღერძით
4 მისვლა, 15 გამეორება
3
სუპერსეტი
მისვლებს შორის დაისვენეთ მხოლოდ 60 წამი
Alternating Cable Shoulder Press
4 sets, 15 reps (per arm)
Cable Rope Overhead Triceps Extension
4 sets, 15 reps
4
Barbell Incline Bench Press Medium-Grip
3 sets, 10 reps (with a dropset after final set)
5
Butterfly
or Pec-Deck Chest Fly
3 sets, 15 reps
6
Superset
Rest 60 sec. between movements and rounds
Decline Dumbbell Bench Press
Single-arm.
3 sets, 10 reps (per arm)
Dumbbell Shoulder Press
Performed in a static sit-up hold on a decline sit-up bench.
3 sets, 10 reps

Technique Tips

Arnold Press

For the Arnold press, don't look to take your first 3 working sets to complete failure. Instead, pick a weight that gives you that satisfying shoulder burn and get that blood flowing for the rest of the movements to come! Except for that final set, of course. Take that dropset all the way to failure.

Dumbbell Front Raise

Brian DeCosta: Front Dumbbell Raise

As the first movement in your first superset, again, choose a challenging weight that doesn't require you to use momentum from the rest of your body to get it from the bottom position to parallel. Hit your reps and let the volume do its work! Keep your shoulders pulled back and core engaged to stay sitting tall.

Seated Overhead Triceps Extension

If possible, use the EZ-bar for this movement to create a more comfortable position for your wrists and avoid the awkward setup of a dumbbell. Focus on using both triceps equally to press the bar up and not favoring one or the other.

Single-Arm Cable Shoulder Press

Brian DeCosta: Single-Arm Cable Shoulder Press

After hitting the Arnolds earlier, you'll take a more isolated approach for shoulders one side at a time! Move through a full range of motion, bringing your elbow down just below your shoulder joint and press all the way up until your elbow is locked out and biceps aligned with your ear. These will burn like crazy.

Overhead Cable Rope Triceps Extension

Again, find that sweet spot with enough weight to get a good pump and be able to complete the full 15 reps with great form. Focus on keeping your elbows tucked and fixed in place as you extend with each rep. If you have to go down in weight over the course of 4 sets to stay in the 12-15 rep range, do it.

Incline Bench Press

Brian DeCosta: Incline Bench Press

It's tempting to want to go super heavy on a big compound movement like this one, but after all the pre-exhaust work you've done so far, it shouldn't be an option. You have 3 sets of 10 reps to complete, so select a moderately challenging weight and try to hit every rep! Your last set will finish with a dropset, so take off about 20 percent of the weight from your first 2 sets and do another set right after your second. Keep a spotter around if you need one!

Pec-Deck Chest Fly

Pec deck—simple enough, right? Not so fast. In the video you'll notice DeCosta does a combination of moves here in his sets. He starts with one rep using both arms. Then he holds his left arm in the contracted position performing a rep with the right arm. Then he holds the right arm in a static hold while the left arm performs a rep. Think "both, right, left." Do that five times per set, which equates to 15 total reps.

Single-Arm Decline Dumbbell Press

Think the dumbbell chest press is just…a chest exercise? This move will teach you otherwise. It takes a lot of core stability here in order to keep yourself from falling sideways, and you'll need to generate tension from throughout the upper body to move that weight. Press the weight directly up and keep your elbow slightly tucked to avoid excess stress on your anterior delt.

Dumbbell Shoulder Press With Crunch Static Hold

On the decline bench, crunch up and hold the top position with your chest tall. This movement will challenge your core, hip flexors, upper back, and of course, your shoulders. Use dumbbells light enough to allow you to stay in position and complete all reps without folding. Don't worry: 10 reps in, they'll still feel plenty heavy!

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