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بدنسازی-فیتنس-برنامه تمرینی - برنامه تمرین پشت بازو دنیس ولف
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برنامه تمرین پشت بازو دنیس ولف

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اسرار دنیس ولف در تمرین پشت بازو :
-    من جلو بازو و پشت بازو را بطور جداگانه با فاصله چند روز از هم، تمرین می دهم. جلو بازو را در روز دوشنبه پس از سینه و پشت بازو را در روز جمعه پس از تمرین سرشانه و قبل از شکم.
-    هرست اصلی را تا رسیدن به ناتوانی اجرا می کنم.
-    اگر یار تمرینی نداشته باشم که به من در اجرار حرکات کمک کند، که معمولاً هم همین طور است، از تکنیک توقف کوتاه استفاده می کنم برای اینکه ست هایم را تا حد زیادی فراتر از ناتوانی پیش ببرم، تا ناتوانی پیش می روم، برای ۵ تا ۱۰ ثانیه استراحت می کنم و چند تکرار دیگر انجام می دهم تا مجدداً به ناتوانی برسم.
-    برای پشت بازو، مهم است که در هر تکرار به انقباض واقعاً قوی دست یابید. این بخصوص در حرکات با سیمکش اهمیت بیشتری دارد، در واقع با تمرکز کامل در هر تکرار از پشت بازو سیمکش، می توانید به انقباض بسیار بهتری دست یابید.
-    قوی تر شدن اولویت اصلی من در تمرین پشت باوز به حساب نمی آید. بلکه اولویت من تمرین سخت تر است ، شما می توانید یک حرکت را تنها با تمرکز بیشتر روی عضله خود هم سخت کنید و یا با اجرای محکم تر یا انقباض ممتد در طول اجرا زود به نتیجه ایده آل خود دست یابید.
-    همزمان با نزدیک شدن به یک رقابت، پشت باوزهایم را در بین ست های هم منقبض می کنم تا به کیفیت و جزئیات هر چه بیشتری در عضله ام دست یابم.

برنامه تمرین پشت بازو دنیس ولف :

حرکت

ست

تکرار

پشت بازو خوابیده با هالتر

۳

۸ – ۱۰

پشت بازو ایستاده با سیمکش

۳

۸ – ۱۰

پشت باوز دمبل تک دست از پشت سر

۲

۸ – ۱۰

پارالل

۲

۸ – ۱۰

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