The yakanakisisa muviri biceps vane dumbbells, mumwe barbell, pamusoro pamatanda. Sei nokukurumidza kupomba biceps: chirongwa

Vose tsandanyama mumuviri womunhu vari INDICATIVE chete emberi, biceps uye triceps. Ndosaka vechiduku Vamhanyi vakawanda, chete vakayambuka kuchikumbaridzo yemitambo imba, mumhanye kune projectiles uye edza kuti nokukurumidza kuva tsandanyama ari maoko, zvakadzikama achityora zvose mitemo wefizikisi rwokugadzira panguva yechiitwa. The dzematongerwe enyika Proportional kuvandudzika tsandanyama uye dzinokosha muviri dzakabviswa parutivi ruzivo vatambi. Uye zvakanaka. Unoda nokukurumidza kudza pachavo maoko makuru? No dambudziko!

Chete mune utano kumuviri tsandanyama

Uye isu tiri panzvimbo yokutanga vachaenda Workout. Chero waachangoroora kunodiwa kuti anodziya tsandanyama dzako zvose pamberi muviri. Uye kuti zvinoreva kwete chete maoko, asi makumbo, musana, mapfudzi, mutsipa uye chipfuva. Usati munoziva zvinhu zvakanakisisa muviri biceps achakurumidza kusvika Saka zvakakodzera kuti agadzirire muviri mupfungwa. Warm-up harisi chete inotanga kudziya tsandanyama uye mapfundo, zvinobatsira kutanga kwemwoyo, kuwedzera ropa akaparadzirwa munyika muviri. Pashure yakanaka inodziya-up Achatora ropa kuti kushanda tsandanyama dzakawanda okisijeni uye zvinovaka muviri, kuburikidza iyo mutambi achakwanisa kushanda kunze zvakasimba uye hwakareba tsandanyama dzako.

Zvino pakupfuura yokurovedza Zvakakosha kurangarira kuti nguva yokuzorora pakati nemhando uye kurovedza havafaniri kupfuudza maminitsi matatu, zvimwe muviri nguva yakakwana kuenda zororo. Chero simba pakudzidzisa ichi nyaya anogona kukonzera kukuvara, izvo zvichaita aputse hope huru uye simba maoko.

Basic bhenji

The yakanakisisa muviri biceps - a chaiwo curl they panguva kugokora. It rinoitwa akamiswa ine barbell. Grif projectile inofanira kururamiswa, Zvakanakisa pachii Olympic chawo benching. ruoko nezvanza akatendeukira kwaari uye kuvimbisa kuti pamapfudzi rwakashodoka. Chinhu chinokosha pachiitwa ichi ndicho DC voltage pakati biceps. Usabvumira zvizere kutandara kuti tsandanyama ari kwokutanga uye chokupedzisira pfungwa. Emaoko Runtime vanofanira nguva dzose kuva pedyo muviri. Chokupedzisira pamusoro nguva vanogona kushandisa nokuda 5 masendimita mberi, asi iva nechokwadi chokuti kubhawa haasi vachikanda muchipfuva biceps tsandanyama kuzvivaraidza. Weight zvakafanira kuti kusarudzwe akadai kuita sezvo zvakanyanya sezvo zvichiita ndiyo yakanakisisa muviri biceps aine barbell iri kuwanda 9-12 repetitions.

Ruoko Tsandanyama kuva tsinga nokukurumidza, saka iwe haufaniri kubhadhara imwe chete nzvimbo anopfuura matatu kana mana zviitwa, umo pa 4-5 pazvinhu. Kurovedzwa purogiramu ruoko tsandanyama hunopa kwemajoini mutoro nokuda flexors uye extensors pakati kugokora mapfundo. Zviri nyore - pavanoparidza biceps inokurudzirwa afunge uye muviri pamusoro triceps. Ane Integrated mapurogiramu vachasangana gare gare.

mikana Great ane curved chitambi

Zita zvakarurama pamutsipa munyonga - Ez-mubhawa. Pachirehwa bhomba chete ruoko netsandanyama. Ane tsika yakadaro inogona Classified ari amire uye nokugara chinzvimbo. The yakanakisisa muviri biceps pamwe curved mutsipa - bhenji wokudhinda pabhenji Scott, izvo zvingaita kuti kukuvara, saka usati dzinotanga dzika, zvinokosha tinyatsoziva magadzirirwo.

Chokutanga, kudzinga chikuru uremu pachiitwa nokuda biceps haumbofaniri, kunyanya Implementation pamusoro pabhenji kubudikidza Scott. Kuti vabudirire kunonyanyisa amplitude chinorambidzwa kuti okurutivi chityu pamusoro - chete kugokora zororo iri pamusoro pabhenji. Panguva yakadereresa pfungwa ruoko kunge zvakazara zvakaitika. Pasina zvisingakoshi jerks, chete kuedza akaita biceps barbell nokusimudza chirebvu. For kunonyanyisa kunyatsoshanda, pachiitwa ichi chinofanira kuitwa nomumwe. Pazuva rokupedzisira kudzokororwa rubatsiro mu oga mutsipa pagomba rakadzika nzvimbo haakuvadzi. Kuunza mutsipa hafu sangano, unogona kuita zvakawanda reps vashoma, iyo ichange Takudzai vaifanira biceps.

Kushanda dumbbells

Pakati Nyanzvi vaidavira kuti zvakanaka kurovedza nokuda biceps - barbell runonditsikirira, asi vakawanda vangabvumirana kuti achibatsirwa nedzimwe anoshongwa, zvakare, unogona kubudirira migumisiro zvikuru. Rave rinokwira dumbbell biceps anoitwa mune zvakasiyana zviviri - vakabata maoko avo zvichikwira uye necheparutivi rworwendo 90. Wokupedzisira Ipfungwa anonzi "sando" uye vanoti kuti akazogadzira wakashata Arnold Schwarzenegger.

Panguva yechiitwa haabvumirwi swinging dumbbells, uyewo dzakatenuka uye makakombama muviri wose kuti nokukanda projectiles kumusoro. Weight zvinofanira kusarudzwa zvokuti chete kuita 8-12 reps ose biceps netsandanyama. Kana kushandura chatakagara dumbbell mutsipa, kureva napagumwe roruoko kufamba pamusoro chete ndege nevamwe, unogona optionally vapinze tsandanyama ari honokono. vakwikwidzi Vakawanda vanoshandisa kubata ichi panguva muchiitwa zvose vari yokurovedza muviri. Kuwedzera zvakanaka kunyatsobudirira honokono, nomutambi sokuti vanachandagwinyira carpal Snap.

agere maekisesaizi

The yakanakisisa muviri biceps ruoko ari vagere munzvimbo - dumbbell bhenji wokudhinda pa necheparutivi rworwendo 45. Uchishandisa pabhenji pamwe chinjika yorusvingo, zvakakodzera kugadzirisa pakona mana nemashanu inegumi. Akagara pabhenji uye tikaita dumbbell, zvakakodzera kubata kumashure rusvingo seri pabhenji uye regai kuchinja nzvimbo iyi kusvikira pakuguma nzira. Makumbo nani kudhonza mberi, vakaisa tsoka uye mabvi pamwechete, uye maoko dumbbells akadonhedza uye kuzorora.

Horizontal kutaba dumbbells haafaniri kuchinjwa, michindwe kumusoro, munguva yechiitwa. Kuwedzera zvinokosha kuita rwakashodoka. At endpoint, benching zvakakodzera kuzviisa pasi emaoko enyu mberi navanopfuura kusvikira 5-10 masendimita kuti nani flexing biceps. Kudzikisa dumbbells kuti kutanga nzvimbo kunokosha zvakanaka, pasina jerks. Iva nechokwadi kuti uchenjerere kukwesha emaoko uye akafamba mhiri nzira kufamba sezvo pedyo sezvinobvira kuti muviri. Chiitwa ichi rinoshandiswa vatambi mumwe vokupedzisira zvibodzwa kunonyanyisa tsandanyama. Saizvozvowo, uremu zvakakodzera kusarudza zvishoma naye.

Basa biceps pamusoro misa

Pane mamiriro ezvinhu apo aida uremu dumbbells ari yokurovedza muviri inogarwa. Kuti varege kumirira kuti asunungurwe, unogona kushandura chiitwa kushanda mune chimwe. Weight iyi nyaya yakaiswa maviri noenderana masimbi. The yakanakisisa muviri biceps ari chikwata zvakafanira kuita tambo, iyo ichapa mukana wokuchinja ruoko marongero angled panguva benching.

Kunonga rworudyi uremu uye kutara tambo iri rapazasi chinogumbura, unogona kuita maekisesaizi. Zvinowanikwa chaizvo pamberi anovhara, unofanira kusarudza akasununguka kubata, pamwe thumb zvinofanira kuva pamusoro, uye emaoko Vakamanikidza zvakasimba muviri. Bench wokudhinda zvinofanira kuitwa munyika amplitude. ichengetwe maoko vanofanira pasi kugara Zvinetso, tisingaregi tsandanyama kuzorora pakupedzisira pfungwa. Panguva benching Kuzarurwa brushes zvikuru kutamburira kuti honokono, inova nzira shoma aneta uye transmits mutoro yose pamusoro biceps.

Vanechitsama dzinonakidza muviri

Well nekusimba kurovedza Two kuti vatambi vari varumbidzwa kuita "superset" - panguva dzakasiyana antagonist tsandanyama (flexors uye extensors). Kureva biceps-triceps. The yakanakisisa zviitwa kuti tsandanyama idzi dziri kuitwa kushandisa dumbbells. Wokutanga dzakatevedzana pamusoro biceps anofambisa uremu bhenji triceps, akamira nechigumbuso. Achienda U-zvakaumbwa mutsipa, varibatanidze naro kune rokumusoro chikwata. Kuronga zvinodiwa uremu, unofanira twasu uye sezvo pedyo sezvinobvira kuti chikwata. Grip mutsipa kubva pamusoro. Kuita ekisitenjeni kufamba, kunofanira kusundira mutsipa pasi. In pachiitwa ichi, simudza emaoko enyu hazvibvumidzwe muruoko uye kubatsira pachaunga Corps.

Somunhu chechipiri muviri biceps, unogona kusarudza wokudhinda dumbbells kubata "sando". Zvakasiyana chete kuti nemateru maoko zvaunofanira kutakura pamwe pamuviri, sezvo pedyo sezvinobvira kuti muviri anoshongwa. Nyore rave kuita pabhenji. An nzira ndiko kushumira anoshanda dumbbell pamusoro pabhenji Scott neruoko rumwe. Kunhonga uremu, unofanira kuzorora kugokora kupinda pabhenji uye kushandisa uremu vachisimudza kuti muchipfuva yako zvizere amplitude. Ringava kurovedza nokuda biceps, izvo anoshandiswa "superset", kuti akaita pasina yokumbozorora kuti zororo. Usatya nokuda yakapinza kuwa muna Kurema pedyo, zviri muropa, nekuti tsandanyama vari zvikuru tsinga.

Alternative budiriro biceps ari chinjikira bhaa

Kuvapo chinjikira pakapuranga anomuzarurira ruzivo mutambi mukuru mukana. Nekuti nemhaka kwaari kunogona zvakakwana kuva zvose tsandanyama ose mutumbi. The yakanakisisa muviri biceps on chinjikira pakapuranga senguva dzose vanokakata muviri kusvika kubhawa. Grip nokuti kukura biceps kuti maoko pachako. Tightening inokurudzirwa kuti pakarepo pashure inodziya-kumusoro, kureva kuti, pakutanga pamusoro Workout. Upamhi kutaba mutambi anosarudza yavo - zviri kupfuura, chikuru mutoro iri chakasvitswa kumashure netsandanyama. Munguva muedzo-mu chokupedzisira pasi pfungwa havafaniri zvachose ruramisa maoko ako, zvimwe zvingaita kuguma zvinokuvadza.

Basa iri kubhawa avo uremu anobvumira mutambi kukudziridza zvose tsandanyama zvakaenzanirana muviri wake. Nokuti vaya vasingakwanisi kuita ari yokurovedza muviri, ichi ndicho chakanakisisa muviri biceps. Kudhonza zvatinosiita kubata, kureva nezvanza zvamaoko kure newe, regai Takudzai ruoko simba, nokuda magadzirirwo, muviri hwakakungwa kubhawa akaita tsandanyama ari shure - nokusanganisa mashizha. Zvinofanira kurangarirwa, zvibereko zvimwe zvakanaka kumbobvira kubudirira.

Muscle chivakwa pamba

Sekondi, kutonga nezvinooneka wongororo pamusoro network, anoomerera kuti pumped maoko makuru pamba. Hazvinyaradzi zviripo kuti pedyo chokwadi pachena zvakasiyana zvachose zvinhu. Zvakaratidza kuti vanhu chete vakatenga dumbbells, mazariro uye zvido zvevanhu nomuzariro. Ine zvizere yokurovedza muviri pamba. Zvisinei, pane mamiriro ezvinhu kuti haugoni kuenda yokurovedza muviri, pamwechete chinjikira dambudziko nemizariro, uye midziyo mitambo havasi.

The yakanakisisa muviri biceps kumba - ndiwo basa pamwe weighting. Zvingava bhegi kana mapepa akasungirwa, izvo zvinogona kuiswa somunhu weighting kavha ezviyo, munyu uye shuga. Zviri vakakodzera projectile! Avhareji kurema yakadaro "dumbbell" anogona kusvika 10-12 makirogiramu, riri zvakakwana kunyange murume mukuru.

Kunyange zvakadaro, nokuti kuzvidzora kudzidza ndiko kuwana, kana kwete dumbbell, ipapo zvinenge expanders. Izvi shoma mari pachava nani tsandanyama pamba. Chipa expander pamwe patsanurika chitubu kuderedza mutoro kunoita kuti utange nyore muviri wako ndiye yokurovedza muviri.

Yaaizova hazviperi Expander

Takazoziva kuti kuti kupomba biceps dzenyu, zvakanakisisa zviitwa pamwe dumbbells zvinogona kutsiviwa nebasa expanders. Sei zvino vasingaazivi nepurogiramu kudzidziswa? Nemhaka bvisika zvitubu mutambi kuti anotora mutoro wavo pachayo. Maekisesaizi anogona kuitwa sezvo maoko ane mumwe kana vaviri, chete zvakakwana kusika aida pfungwa ive expander.

vakwikwidzi vakawanda varumbidzwa kuzorora makumbo mudziyo, Kuda kutamba kwakadaro hakusi zvakavimbika kupfuura nenzvimbo yacho Simulator rinopindura pamusoro madhoo uye nezvigaro mumba. Special kusiyana kubva muchiitwa ane barbell kana dumbbells paaishandisa expanders kwete. Zvakanaka kusarudza chatakagara uye rekona kuti zvinodiwa mumakwenzi, unogona zvakachengeteka mberi kune zvakanga chinangwa. Panguva yechiitwa, vatambi vari yakarumbidza kutevera Kuda kutamba expander. A Loose Simulator anogona kukuvadza fenicha kana kukonzera kuti mutsva mutambi zvinokuvadza.

A zvishoma pamusoro hamstrings

Kamwe tiri kutaura pamusoro kukura biceps, unofanira kuziva kuti haisi chete mumaoko, asiwo tsoka munhu. Vashoma kuziva chokwadi kuti tsandanyama iyi sezvo anoratidza sezvo Shin. Izvi ndezvechokwadi kunyanya munhukadzi pabonde. Zvechokwadi, kukura anotibvumira kusimbisa hamstrings sungisa kuti magaro. Kuedza vakakwana, kazhinji vakadzi kuita yakawanda basa muviri. vakwikwidzi Vakawanda hamstrings vakarangarira yapera, kuziva zvakakura disproportion pakati mutumbi uye makumbo.

On kukura kuratidzira tsandanyama vanofanira kutarisira pakutanga pamusoro basa nomutambi. The yakanakisisa muchiitwa nokuti hamstrings regai zvinoda basa mamwe uremu. Muscle, kunyange guru, asi zvakanaka yakatanga shoma zvinorema uye nokukurumidza tsinga. Kuti tidzivise pachako kukuvara kana kuita varumbidzwa kwete kuti kamwe kufamba. Kana makirasi inoitwa muna yokurovedza muviri, yakanakisisa muviri biceps - a gumbo curl they avete Simulator. Enough pavhiki kuita nemhando mana 18-20 repetitions.

Alternative muviri kunogona kuitwa yokurovedza muviri uye kumba - Deadlift pamusoro ngaatarire makumbo. Vachitora sezvo weighting dumbbells pamwe yakaderera uremu uye amire ngaatarire nemakumbo, zvinokosha kuti yakatenuka muviri pasi. Kuseri ichi sandarara. Nokusimudza richikwidibira muviri kunoitwa zvishoma nezvishoma uye zvakanaka. Chirongwa zvinosanganisira 3-4 anoita 15-20 repetitions.

mhedziso

Wakabata pamwe sei kuti nokukurumidza kupomba biceps Statement, chero mutambi anogona munguva pfupi pasina zvikuru nesimba kuti zvakakodzera. Uye chaizvoizvo zvose zvakafanana, chii yakanakisisa muviri biceps mutambi pachake anosarudza. Chii chinonyanya kukosha - kupfuura achida kubayira kuitira kuti vawane chinangwa ichi. Zviri mubvunzo nechido. Kana kwete, unogona kukanganwa pamusoro zvabuda, kunyange pamberi kuekisesaiza yakanaka. Chete kukurudzira anokwanisa afuridzire munhu kuzvinzwira kuvandudzika. Vazhinji dzakakurumbira anopa mashoko mukusimbisa muviri muviri inokurudzirwa kuita aine nemumwe kuti ane zvimwe dzakabudirira muviri netsandanyama. Race kuti Top kwagara ikurudziro kukuru beginners zvose.