Sei zviitwa kuti biceps

Sezvo kugwinya uye mukusimbisa muviri pane yakawanda dzakasiyana-siyana pakati biceps tsandanyama pakati pamafudzi. Suggested kurovedza nokuda biceps zvinogona kuitwa amire, agere uye materu. Kuti tinzwisise ndeapi inonyatsobudirira, unofanira kuziva kuti chii izvi tsandanyama ari maoko, uye rudzii basa ravanoita.

Sei kudiwa biceps

Zvose kufamba munhu kushandisa maoko kuti kushandisa traction musimboti, zvinosanganisira biceps. Pullups, pasi vaise yakatenuka uye kunyange hazviiti pasina divi amusunga chikamu ichi womunhu musculature. Uyezve, zviri rairatidza biceps mitambo kukura nokuda beginners, saka vazhinji pamhenderekedzo munochinja pfungwa dzavo pamusoro pake.

Mukuru dzekutanga biceps Workout

Kuti kusarudza inonyatsobudirira muviri kuti biceps, unofanira kunzwisisa musimboti kurovedzwa. By pacharo, tsandanyama ichi rinoshandiswa Kazhinji. Kakawanda rinoshandiswa pavanoparidza tsandanyama ari shure, kunyanya naye latissimus. Naizvozvo, panguva kutanga kwekupwanyiwa kurovedza pfungwa dzinokosha muviri uye ita insulating zvishoma nezvishoma sezvo iwe uwane ruzivo uye unyanzvi hunodiwa.

Kana tsandanyama dzako kuwana yepakutanga kukura, zvinokosha kudzidza mumwe marudzi ayo. Izvi zvinoshandawo kune biceps. Uyewo, kana iwe ukaita zviitwa kuti biceps kumba, vawane kunobatsirawo vanofanira kuteerera zvabuda makawana Panguva iyi kudzidziswa.

Kana kukura inokosha pasuru kubva biceps dzenyu chaizvo kuzorodzwa, asi hapandiringani, unofanira kuita maekisesaizi pamwe rinorema uremu pamwe risingamboshandisi nhamba repetitions - hapana kupfuura 5-6. Panyaya iyi, iyo biceps brachii rinotanga zvakanaka kufuta uye nokuwedzera kukura.

Ukuwo, kana afinhwa mupfungwa uye kwakawedzera yekudyidzana panguva yechiitwa kune biceps, asi ane hombe chitarisiko, zvinokosha kushanda kubva kuzorodzwa yake. Kuti aite izvi, shandisa pakatarisana nzira. Kureva, saka unofanira kusarudza uremu nomuzariro kana dumbbells kuita zvinopfuura 12-14 repetitions mune imwe nzira.

Pane wechitatu uri Zvakanyanya Kunaka Panguva Yepamuviri nokuda kunyatsogadzikana kwechikamu ichi panzira pamaoko. Kana biceps asina zvarakasiya uye dynamically kusimukira, zvishoma nezvishoma kuwedzera uremu uye mukurumbira, shandisa uremu zviyereso kuitira kuti unogona kuita 11-12 repetitions.

Sei zviitwa kuti kukura biceps

Unogona kusarudza yakasiyana muviri biceps: dumbbell, barbell, expanders kana zvimwe masimbi. Chinhu chikuru - haasi michina zvemitambo uye zvakakodzera aurayiwe kufamba.

Zvichienderana kudzidziswa nzira rakasarudzwa mhando aigona kuva yakasiyana nhamba repetitions vari kuwanda mashanu maviri. Panguva iyoyowo, akadaro nzira inofanira kutora 40 kusvika 65 masekonzi - ndizvozvo kuti nguva yakadaro tsandanyama vari pasi zvikuru nyatsoshanda elaboration. Naizvozvo, kana muchiita 5 reps, chimwe nechimwe zvinotora mumasekonzi anenge masere, uye kana 20 - mumasekonzi matatu.

Kazhinji panguva imwe nokudzokorora zvatowedzera dzakapararira nhamba 1: 2. Izvi zvinoreva kuti kana iwe kuti 6 masekonzi, mutoro anosimudza kunoda mumasekonzi maviri uye zvishoma nezvishoma kunyura - mana. Uye achideredza projectile iri chiitiko munhu biceps Workout rine basa duku pane ake yatinobva.

Vanobudirira muviri nokuti biceps

Chimwe ndicho mhando kurovedza nokuda biceps chinhu yoga kudzidzisa mundege Scott. Nokuti kwayo Implementation anoshandisa puranga vachida, umo nomutambi anoisa emaoko ake uye zvishoma nezvishoma kumutsa barbell kana dumbbells.

Uyezve, zviri zvikuru anobudirira muviri pamwe dumbbells vagere. The mutambi zvinofanira kugara pabhenji uye musimudze kune runoenzanirana pamafudzi avo. Pane misiyano yakawanda rwokufamba ichi. Somuenzaniso, kunogona kuitwa panguva imwe chete nemaoko ake, rakatumbuka kuruboshwe uye kurudyi, kana pamwe kumeso makona maoko apo nokusimudza dumbbells.