The biceps uye triceps. How kuvaka biceps uye triceps pamba?

Nokuti vazhinji vechidiki mubvunzo sei kupomba biceps enyu uye triceps, ndiye chigumbuso. Kunyange zvavo zvakanaka uchitikurudzira mumuviri chimiro elaboration yacho-yambotaurwa tsandanyama kunoda ruzivo chaiyo uye unyanzvi. Takaedza optimize hurukuro iyi zvinhu.

Nyaya iyi yakanyorwa kuti varume vane risingamboshandisi azvipire vatambi, uye vaya nokuda chero chikonzero haagoni kupinda yokurovedza muviri. chinangwa chedu - kuratidza sei unogona kuva biceps enyu uye triceps, kurovedza muviri pamba. In makirasi akadaro kufadza mugumisiro kutsvaka varume, unobva mukurovedza kwake chakaita pachake chido kubva ruzivo mitemo yokurovedza chirongwa mukusimbisa muviri.

About kurudziro

Nei tichifanira kutanga nokukurudzirwa? Nekuti kubudirira musha Workout kunobva zvachose kukwanisa kubata kwete chete kuronga nzira uye rinovira, asiwo, uye zvakasimba azadzise zvose chawakaronga zvemumusangano.

Hapana chakavanzika kuti House kukurira kuoma kukunda mune yokurovedza muviri. Pane zvakawanda nemiedzo: zvinonaka chikafu, musha uchitamba mutambo PC, asi uyo anoziva mumwe! The imba ane musha. Zvino unofanira vaviri maawa kupedzera simba kurovedza! Ngatimbotaurei zvazviri, havasi vose zvinoitika.

Pane zvinokosha vamwe uwandu kutsungirira. Naizvozvo, isu vanosimbirira kuti uri avaida kuronga kurovedzwa kwacho zvakajeka akagadzira vavariro yavo, nei uchida kuvaka biceps ako uye triceps. Zvinofanira kuva munhu.

Saka, ipapo iwe une nayo! Anoshamisa. Izvi zvichava kupinda yako yokutanga mukurovedza cherogi.

Shoma akagadzirwa midziyo nokudzidziswa musha

Kohl uine chido (uye ichi zvinokosha), zvakakodzera kufunga kudzidzisa Inventory yenyu. Haasi wose anogona kutenga muchina pamwe inlaid nomuzariro. Asi zvinenge munhu kutenga kubhawa vanoripira nemhizha nenyundo kuti makachengeteka kuchigadzira. Unofanira kunyora rimwe dumbbell, uye nani - maviri. Kubatsira uye expander. Kana musha hapana rakamanikana cheya anyatsonzwisisa matanda kutuka, nemiwo kukwanisa kurishandisa somunhu Simulator. Yaibatsira wenyu muviri kuna biceps uye triceps uye zvakajairika chetsoka.

Mberi kunoita pakurovedza vachishandisa chinjikira bhaa angabatsira mamwe kuremedza munhu kwakajairika mukwende, mukati inova mapurasitiki mubhegi izere jecha wenyu achida uremu.

zvinhu muviri

Muchiitwa pamusoro biceps uye triceps anoteererwa yoga uye accented. Sezvazvakanyorwa anozivikanwa, achibatsirwa pakati biceps ruoko hwakakungwa uye unbent kushandisa triceps. Izvi dzinonzi tsandanyama-mhandu. rinopindirana kukura kwavo chete kunovimbisa zvakakodzera mugumisiro chiitwa. Kurovedza muviri, muvadzidzise, kunze pamwe Zviidzo, saka kudzivisa kukuvara zvinofanira kuitwa pashure zvikuru Workout, inodziya-up tsandanyama fibers.

5 dzinokosha muviri kuti biceps pamusha

Wokutanga muviri. muviri nzvimbo - vakamira. Feet pamafudzi upamhi voga. In ake, michindwe akatendeuka zvichikwira - dumbbells. Rave Femera ruoko Vanokotama, uri mweya - unbent. Weight dumbbell vakasarudzwa nenzira yakadai kupa 7-8 repetitions kuruoko nomumwe ari yakatarwa. Okupedzisira 1-2 nguva yaifanira pamwe kunonyanyisa kuunganidza of achiunza mauto.

Chechipiri. Kutanga zvinzvimbo zvinenge zvakafanana kuti kuratidzwa wokutanga muviri, asi maoko dumbbells maoko akatarisa muviri. Panzvimbo ino, kunze mutoro, biceps akanzwa ndichinanavira kushanda.

Wechitatu muviri. muviri nzvimbo - agere. Hand compressing ari dumbbell iri akatura uye kugokora hunogara pamusoro romukati rorudyi. Mweya ruoko Bend, uri mweya - anombotwasanudza zvishoma nezvishoma.

Wechina muviri. Kudhonza yairova kumba. Hands - rakamanikana kubata, nezvanza akatendeukira kwaari. Chiitwa rinoitwa pasina Rocking. Kuwanda repetitions - 7-8. Kana tightening kuchangobva kuitwa yakatarwa zviri nyore kuita, ari mudzidzi unoisa mukwende pamafudzi ake pamwe unoenderana masimbi. Ndicho chinonyanya ndichibvunza muviri ava mana, inodzidzisa biceps.

The wechishanu muviri. Stretch bhandi expander ari biceps. Muviri chinzvimbo - yakamira, tsoka - papfudzi-upamhi kunze. Wakamira netsoka vose pamusoro expander. Zvombo pasi pasi, michindwe Kusangana, emaoko pedyo muviri. Expander munzvimbo iyi unoratidzwa. Zvakananga kana achiita ruoko muchiitwa, nokukurira kurwisa ane expander, akakotamira panguva emaoko, ivo emaoko (kana zvichibvira) vari waitsimbirira muviri.

Triceps. Workout pamba

Wokutanga muviri. French womupepanhau yakamira. Mutumbi mira namakumbo - papfudzi-upamhi kunze. Nzvimbo maoko ako dumbbells: kugokora vanomutswa, akamuputira akakwidza dumbbell shure kwenyu. Ukuwo insures dumbbell, asi haritsigiri naye. Mweya ruoko zvishoma nezvishoma agadzirisa kugokora, zvemaoko ane dumbbell uchisimudzwa. Achishandisa chinotarisa mutoro pamusoro triceps. Kune fema ruoko hwakakungwa shure, dumbbell kutanga zvakare shure kwake.

Chechipiri. bhenji French agere. Zvakafanana wokutanga chiitwa. Achishandisa agere chitsiko.

Wechitatu muviri rinoitwa uchishandisa nechigaro pamwe womuti handrail. Nokuti mabasa ake pamberi pasofa cheya hwakaratidza ari kuwedzera kuti tsoka dzenyu vari pamubhedha, maoko ake panguva imwe chete, akamuputira shure pasi akaita kubata handrails cheya, sokunyorwa kunoitwa mbariro. Zvinoreva kurovedza - iri flexion / chiwedzerwa maoko kupota.

Wechina muviri. Kumba bhaa zvakabatanidzwa bhandi expander. Kubata musana vakatendeukira chinjikira kubhawa. Mutumbi mira namakumbo - papfudzi-upamhi kunze. Chiitwa rinoitwa nemaoko rave. Hand ndakakuvadza musana sezvo panguva French pabhenji chewaini, asi pachinzvimbo anobata ruoko dumbbells expander. Uyezve, kana yakatarwa ruoko kugokora agadzirisa mberi uye zvichikwira.

The wechishanu muviri. Flexion / ekisitenjeni maoko avete muchanza. Hands vakagovera nepaburi. Zvikasadaro, chikuru kuedza uchava pamusoro pachipfuva netsandanyama. Kana achiita zviitwa uchishandisa mukwende pamwe masimbi.

Different nokudzidziswa dzokuAustralia

Cherechedza kuti chikamu vanodzidziswa kuti zvimwe chikonzero rinodederesa biceps. Triceps ari kuteerera. Nei izvi zvichiitika? (Ona kuti izvi pfupi anoona zvakanaka.) Mhinduro iri nyore. kutanga Biceps Anobata ziso, kana muzhizha murume akapfeka T-hembe. Zvisinei, nokurovedza ichi akaremara muitiro anotambura simba raizoshandiswa kuroorana. Handiti, kunoenderana kukura vatambi triceps anenge kaviri sezvo wandisa biceps! In dzakasiyana unogona kudzidzisa biceps dzako uye triceps kumba.

A chaizvoizvo "inotonhorera" Varume, zvombo tenzi, kuti mukuru zvakadini yakadzidziswa triceps, uye aika zviitwa, tisingaiti "scoring" zviyereso ayo, uye wezvamatongerwe chaiyo nokukurumidza kutsungirira. Shure zvose, izvi "kuvhunduka," mhasuru! Development mairi inonzi reactive simba kunoitwa nokushandisa expanders mukurovedza kwacho.

Apo achirova triceps mutambi kwakadaro mheni kunosvika ruoko uye bicep semheni Vanokunga kuti nzvimbo yaro yepakutanga. Zvakanakisa, kuti tinoshandisa mbambo kunokwanisika Wizard kuti kutyora kongiri ndiro, apo tichidzivirira machisi asingadi kuona nguva chikumbiro chacho. Zvisinei, nyaya ino hairevi ichi mhando Exercises, nekuti kuwanda tsandanyama ari muitiro kukura pazera chaiwo mukusimbisa muviri zvishoma.

Chinetso kunyatsoshanda kuti kudzidzira

Zvaizoratidza sokuti yechiitwa uye mabhuku anokosha, ndichizivisa sei kupomba biceps enyu uye triceps, dzose dzinodikamwa. Saka wadii zvose vabudirire mune mukusimbisa muviri? Zvichida pane zvakavanzika kurovedza kunobudirira.

Haugoni funga mapoka maviri bedzi ruoko tsandanyama vari voga kubva vamwe. Uyezve tsandanyama maitiro womunhu muviri rakagadzirwa nenzira kuti hazvibviri kwenguva refu yokuvaka rinokosha muviri tsandanyama boka rimwe chete, pasina kuwedzera mumwe bhuku. Mushure mwedzi nehafu kudzidza kusanyatsotsanangurwa kwawakananga kwakadaro kumba Kurovedza hwake ane akacherechedza kuti nemigumisiro ake dzakarega. Chii chaanoita iyi ezvinhu? Mhinduro iri nyore: kutanga, kuwana zano vanokwanisa sei kupomba biceps enyu uye triceps kumba.

sverhvosstanovleniya kutenderera - hwaro mberi

Pakutanga, izvi mutambi rombo rakaipa vanofanira kunzwisisa zvinokosha kurovedza mutoro uye kuchovha purogiramu. Zvinofanira kuva pachena pfungwa pamusoro huru musimboti, iro rinoshandiswa muviri, kuwedzera kwetsandanyama. Kwakavakirwa sverhvosstanovleniya.

Sports Medicine akawana kuti Zvakanyanya Kunaka Panguva Yepamuviri tsandanyama kukura kuri nokuda cyclical chokupika neimwe muviri 5-6 anogadza nenzira uremu kurovedza akabvumira mudzidzi mumwe nomumwe wake yakatarwa, kushanda kuti vaifanira, kuita hapana kupfuura 7-8 repetitions. Panyaya iyi, okupedzisira kaviri aibudiswa nesimba nomutambi.

Tapota cherechedza, panguva zvikuru muviri kunoitika mikrotravmirovanie tsandanyama fibers. Hazvina zvakafanira kuti kutya! Izvi dzinongoitika. Gangaidzo iri chokwadi kuti zvakanaka vachiwirirana vakavhiringidzwa nokudzidziswa mutoro faibha maximize inzwi rayo. Zvinofanira kumiririra mumwe "asi."

Yambiro! sverhvosstanovleniya kutenderera zvinoratidza kuti rine, kunze kudzidzisa mazuva, uye kunyange kubva mazuva akawanda, tora nzvimbo pasina muviri. Akuvara fibers inofanira kudzorerwa! Ndokusaka vanhu havanzwisisi chete sei kupomba biceps enyu uye triceps kumba, asiwo kutungamirirwa zvakanaka ruzivo, kushandisa zvishoma fixated pamusoro nezuva vanga vaneta vakundwa.

Nzwisisika nokudzidziswa uye Zvakanyanya Kunaka Panguva Yepamuviri kukura tsandanyama ari maoko

Chechipiri zvimiso kurovedza inobudirira wayo kunzwisisa. Izvi ndizvo zvatakaziva kare kutaurwa, kana akasvika kugara zvabuda. No vanofanira reinvent vhiri panguva iyoyowo, iyo zano akakwana sei kupomba biceps enyu uye triceps mumba rinogona vanorumbidza kuti kudzidzira vatambi. Uye accentuated venguva kudzidza tsandanyama kudzidziswa kutenderera ari kudzidzira vatatu zvinotevera:

• kuruka - the biceps;
• bhokisi - the triceps;
• tsoka - papfudzi.

Zvisinei, nokuti kuramba mberi pamusoro nguva inofanira kushandurwa sezvo dzokuAustralia. Somuenzaniso:

• bhokisi - biceps;
• kuruka - the triceps;
• maoko - netsoka.

Combination mukusimbisa muviri mitambo mutoro

Vamwe vatambi nokudzidziswa kutenderera rinobatanidza mukusimbisa muviri Workout pamwe kurovedza zvakasiyana hunhu, uko mutoro inowira pamakumbo. Kana usiri munhu nyanzvi Bodybuilder (mu iyi rinokosha specialization), Kuwedzerwa cyclic mutoro nokuda kukura kumwoyo rinofanira kugamuchirwa. Zvinogona kuva uchitamba mutambo muzvirongwa: nhabvu, basketball. Zvinobatsirawo anatsiridze zvinonyatsorehwa homeostasis mutambi mwero pakati-kure kumhanya. Chero zvakanga, vakadzidziswa kuita mwoyo uye ropa midziyo zvinopa vatambi Bodybuilder zvikuru zvinogona. The chete zvimiso kurovedza kwakadaro mamwe ndiye mubatsiri wavo, inodziya-up hunhu.

Saizvozvowo, muchiitiko ichi, kunyanya mukusimbisa muviri dzidzo kutenderera anogona siya chaiwo muviri kuti makumbo. Kusimbisa mukurovedza kutenderera vachatarira zvakasiyana: biceps, triceps, mapfudzi, musana.

mhedziso

Kuti muchidimbu kwataita, zvinofanira kucherechedzwa kuti basa mumba mukusimbisa muviri zvisinganyanyi inobudirira pane imwe Workout iri yokurovedza muviri pasi kutungamirirwa ruzivo vanodzidzisa. Kana kuvhara musha wako ane unyanzvi hwakasiyana yokurovedza muviri uye chipeto mutengo hazvisi kunetsa iwe, musha Kudzidziswa haagoni kufunga. Zvisinei, pasi zvimwe zvinhu zvoupenyu imwe munhu anogona kudzidzisa tsandanyama (biceps, triceps, etc.) chete pamba. Panguva iyoyowo, tinoona kuti kuvapo vanachandagwinyira chido nokudzidziswa nomazvo kuronga kwavo zvinogona kuva zvinoorora chaizvo.