Enhle yokuzivivinya biceps nge barbell, kubha nge dumbbells

Beautiful izingalo enemisipha - ukuziqhenya zonke umsubathi. Amadoda amaningi uchitha isikhathi esiningi nokuzikhandla ukuze sikwazi ukwakha imisipha, uthole sezwe enhle, ukwandisa ngokomzimba amandla biceps futhi triceps. Ukuphumelela nempumelelo yokuqeqeshwa kuhlolwa ubukhulu kanye ukuma imisipha owayesebona athlete ngenxa ukuqeqeshwa kanzima.

Naphezu kwemizamo, abanye abadlali ukwakha imisipha izandla uba inkinga yangempela. On ucinge izinhlelo zokuqeqesha ngempumelelo azosiza qualitatively ukusebenza biceps yakho ngokuhlangana nabanye imisipha, ukufeza lemali sezwe enhle, kuthatha isikhathi esiningi nokuzikhandla, futhi umphumela kushiya okuningi okufanele oyifunayo. Ingabe kukhona umzimba kuhle biceps, ozokusiza nge ngomzamo ukufeza imiphumela emihle? Indlela ekhiphela up izandla zakho?

enhle yokuzivivinya biceps

Biceps - omunye imisipha ezibaziwe esandleni womuntu kokukhonza flexion nokwelulwa wemikhawulo engenhla. Siqukethe eside futhi esifushane imisipha ikhanda. Biceps njalo engqondweni, kuqinisekisa ngokomzimba amandla umsubathi. Kuleli fomu ekhululekile kwemisipha evuthiwe umsubathi enhle umi phezu uhlangothi, futhi Friend iphendula ngendlela Friend, impumuzo ibhola. Yingakho kokubili Wabasaqalayo abasubathi abanolwazi bachitha isikhathi esiningi ukuhlola impumuzo kanye nekwandzisa umtsamo imisipha.

Iningi ukuzilolonga kuhle biceps ukusiza ukwakha imisipha, usebenzisa ukusebenza zayo zemvelo - flexion noma ngokuxhawulana indololwane. Ukuze umsebenzi zisebenzisa silinganiso ezahlukene kancane kancane nge ukuthuthukisa amandla athlete ngokomzimba, okwandisa isisindo umthwalo. Bonisa yakhelwe ukwandisa yemisipha ivolumu, lwenziwa nge amplitude esiphezulu flexion noma isandiso ingalo. nokugoba Akuphelele kusiza ukufeza wabuka eqondile kanye nemisipha impumuzo umsebenzi.

Ukumpompa izandla, udinga ukwengeza umsebenzi kuya biceps futhi triceps e uhlelo eyinhloko ukusebenzisa kwakho. Buciko eziyinkimbinkimbi, okuhloswe ngazo ukuthuthukisa leli qembu imisipha, izikhathi ezimbalwa ngesonto, uzoba sifinyelele esikhathini esifushane eside inzuzo yemisipha ebesingesihle enhle. Ungenza umzimba for biceps ekhaya noma ejimini. Ukuze ukusebenzisa, uzodinga ovundlile ibha, barbells futhi dumbbells nge pancake esikhiphekayo kancane kancane ukwandisa ukushuba umthwalo imisipha. Cabanga izivivinyo ephumelela kunazo ezisetshenziswa zifezeke biceps ehola abasubathi emhlabeni.

Ukukhulisa induku imile

enhle yokuzivivinya biceps - ephakamisa izinduku imile. Le nto yakudala lapho kutadishwa izicubu izingalo, kuyinto isethi eyisisekelo ukuqeqeshwa amandla ezemidlalo. Ukukhulisa imithwalo induku kahle bicep, kunikeza inzuzo okuhle yemisipha.

ukusebenza inqubo:

• Stand - ugcine ibha entanyeni ngezandla zombili ezingeni ukhalo, izinyawo ehlombe ububanzi ngaphandle, emuva iqondile futhi amadolo kancane bent, izindololwane yayicindezele umzimba, emahlombe sidindilize;
• ukuphefumula - kancane ukukhulisa igobolondo esifubeni, izingalo izimisele ngesikhathi izindololwane;
• exhale - emuva kancane ukuba kube semqoka kokuqala.

Ukuzivocavoca wenziwa 4-5 amasethi, nge break bangabeki akukho kuka imizuzwana 45. Isisindo umthwalo kanye nenani lezikhathi isethi, ichaze ngesisekelo zamanje imfanelo level yakho. Sebenzisa izindlela ezihlukahlukene kuyoba ngokwanele ukwenza ngcono ukusebenza ukuqeqeshwa: umthwalo wonke main uwela ekhanda eside imisipha, kuyilapho ewumngcingo - emfushane. Ukwenza umsebenzi omuhle e-biceps fixedly ubambe umzimba, ngokubheka phezulu. Rocking, wena othwele umthwalo ngokomzimba imisipha yezandla ku esifubeni nasemhlane imisipha, ngaleyo ndlela kuncishiswe ukuphumelela Amazing.

Ukuphakamisa induku nge Scott ebhentshini

Bench Larri Skotta, le bodybuilder abadumile, kusiza iphumelele kakhudlwana umsebenzi ngoba biceps nge barbell. Lolu khetho kuzokuvumela Amazing ngokuqondile ukusebenza engxenyeni engezansi futhi phakathi imisipha, ukuzihlukanisa umthwalo kusukela lonke imisipha. Ngaphambi umsebenzi udinga ukulungisa ukuphakama ukuphumula entendeni ukuze ukuphakama kwakho.

ukusebenza inqubo:

• ukuqala isikhundla - ahlale esihlalweni, emuva ngqo, izandla ngogodo nimiswe, esisogwini ububanzi izindololwane ehlombe;
• ukuphefumula - kancane ukhulisa projectile maqondana emahlombe ngu eguqa izindololwane zakho;
• exhale - kancane ubuyele isikhundla ukuqala ngaphandle eqondisa ngokugcwele ingalo yakhe.

Yenza 4-5 amasethi bangabeki akukho kuka imizuzwana 45. umzimba okunjalo kuhle biceps Kunconywa usebenzisa lwalugobile entanyeni EZ barbell. Lokhu kuzokwehlisa umthwalo ngesandla esihlakaleni, ukugwema ukulimala okungase kwenzeke. isisindo projectile, inombolo lokukhuphuka ngesikhathi esisodwa, ibalwa okusekelwe ukuqeqeshwa kwakho zamanje. Kancane kancane ukwandisa ukushuba umthwalo kanye nenani izindlela ukusheshisa iqoqo yemisipha. Phakathi umsebenzi, ukubona indawo emzimbeni: ugodle zakho ziqonde, musa ukuya webele othini, hhayi rock. Lokhu kuzokuvumela ukuba kwenyuswe ukuphumelela umsebenzi.

Yelula induku e emthambekeni biceps

umzimba okunjalo kuhle biceps njengoba induku saliphosa emthambekeni, ukuvumela ukuba kabili umthwalo imisipha njengoba kuqhathaniswa ngamakheshi ezivamile projectile. Le ilungu kahle Amazing okwengeziwe ilayisha imisipha emuva nasesifubeni. Njengoba sifeza lesi umsebenzi njalo, wena KHULA izinga hhayi kuphela biceps, kodwa nemisipha core esifubeni engenhla.

Technique:

• ukuqala isikhundla - idabukile off bar kusuka phansi, goba phambili, qhubeka parallel umzimba ukuba phansi, emuva ngqo, wehlise back akusho bend;
• umoya - kuqinisa round esifubeni;
• exhale - ivinjelwe, akukho Ehlala kuze kube sekupheleni izandla.

Kunconywa ukuba uqale nge izindlela ezintathu nge kancane ukuphumula iDemo. Ukuze uthuthukise ukusebenza ukuqeqeshwa usebenzisa ezihlukahlukene amasu bacabangisise: Wide / omncane, phambili / ukuhlanekezela. Lokhu kuzokuvumela ukuba kuvelwe inombolo enkulu imisipha kanye nokuvivinya umzimba ngendlela eyodwa nje. Ibha isisindo, inani amasethi kunqunywa ngamunye. Nakekela ukuthi umzimba ngesikhathi umsebenzi: ugodle zakho ziqonde, wehlise back elula hhayi futhi akusho ehle.

Romanian ukwelula le biceps

Omunye izivivinyo ephambili yokwakha eqinile futhi amandla uzimisele imilenze ngqo. Lo msuka isebenzisa 3/4 of the imisipha yomzimba. Ukungeza ohlelweni zalezi umzimba ngoba biceps, kwamathanga futhi emuva, wena baphoqeleke ukuba basebenze amahora lapho kugcwala isilinganiso yemisipha, kanjalo ukwandisa ukukhula kwemisipha.

ukusebenza inqubo:

• ukuqala isikhundla - ukusondela bar, sitsheke umzimba, ongalungisa izandla zombili ngemuva entanyeni, imilenze kancane ibheke emadolweni, emuva ngqo;
• umoya - ukukhulisa izinga projectile emathangeni;
• exhale - uwela phansi.

Ukwenza 4 kuya ku 5 amasethi, bangabeki imizuzwana 20. Isisindo induku, inani ezinikezwa kwelinye iqoqo kunqunywa esekelwe ukulolonga umzimba zamanje. Phakathi umsebenzi, landela isikhundla umzimba: Gcina emuva wakho njengoba ngqo, izindololwane namadolo musa bend. Barbell phansi ngokuvusa umzimba up, hhayi amandla imisipha yezandla. Usizi uzame ukugcina eduze emadolweni. Okunjalo umzimba eziyinkimbinkimbi biceps, emathangeni kanye emuva njengoba induku lemilenze iqonde, ukunikeza kwenaba ezinhle imisipha cishe wonke umzimba.

biceps zinyakaze nge dumbbells ukuma

Ukuqeqeshwa nge barbell umphelelisi ezihlukahlukene umzimba for biceps nge dumbbells. Ekhaya, ngendlela eyiyo izici eziningana ezinjengolwazi ngangokunokwenzeka, usebenzisa amagobolondo pancake esikhiphekayo. Nge dumbbells unethuba ukufunda lezo zindawo biceps ezingenziwanga isebenze ngesikhathi Amazing nge barbell.

Technique:

• Stand - thatha dumbbells, yimani niqonde, ngemuva iqondile, izinyawo ehlombe ububanzi ngaphandle, amadolo kancane bent, izingalo kanye umzimba, izihlakala phandle;
• umoya - Kancane siphakamise amagobolondo emahlombe ngu eguqa izingalo ngesikhathi izindololwane;
• okukhipha - Kancane ukwehlisa dumbbells kuya indawo yokuqala.

Sincoma lesi sivivinyo 3 kuya 5 amasethi, ukuphumula phakathi amasethi hhayi ningi than amasekhondi angu-30. Unake isikhundla umzimba: ngemuva iqondile, okhalweni akusho bend, izindololwane eduze emzimbeni. Phakathi Amazing, umzimba igcinwe ngqo, hhayi rock. Ukuze uthuthukise umsebenzi kahle Kunconywa ephakamisa dumbbells ukwenza ukusonta okuncane izandla ukuze umunwe kancane ingaphezu kwe- isithupha.

Ukuphakamisa dumbbells ngoba biceps ehlezi

enhle yokuzivivinya biceps nge dumbbells ekhaya - kanzulu oqeda igobolondo endaweni awulutho kuNkulunkulu. Njengoba lesi sici kuvikela, kutuswa ukwenza ukuqeqeshwa phakathi, ngenduku emva kokusebenza. Ngezinye load yakho iphezulu kakhulu lokhu umfutho umsebenzi emihle kwandisa inani biceps yemisipha, wasinikeza umumo omuhle njengoba ezimatasa.

ukusebenza inqubo:

• isikhundla sokuqala - thatha dumbbell e isandla sakho sokunene, ahlale phezu emaphethelweni ebhentshini, Yeqa, yamelana indololwane esandleni zokusebenza ngaphakathi nomlenze wokunene, ngesandla sakhe khulula draw ku edolweni kwesokunxele;
• ukuphefumula - kancane ukukhulisa esitho sisebenzela ehlombe, eguqa endololwaneni;
• exhale - kancane ukubuyela ngengalo isikhundla yayo yasekuqaleni, hhayi eqondisa endololwaneni kuya ekupheleni.

Isibalo izindlela, lapho uphumula, isisindo ezisebenza ikhethwa esekelwe ifomu sakho somzimba, kancane kancane zandise izinto ngamandla. Hlala ubheke isikhundla sokuba umzimba ngesikhathi Amazing: emuva ngqo, hhayi rock, siphakamise isisindo kuphela ngenxa ukungawi biceps. Ngokuba ukuthuthukiswa amandla omzimba impumelelo impumuzo Kunconywa ukwenza lesi sivivinyo, kutilolonga inqwaba ezinikezwa ezinesisindo ezincane.

Ukuqeqesha biceps nge dumbbells ku ummango ebhentshini

umzimba okunjalo kuhle biceps, uzivivinye nge dumbbells ku ummango ebhentshini (engela 45-60 degrees), imisipha evuthiwe ukusiza isandla. Kubandakanya lesi sici Kunconywa ukuba abasubathi nge balimala eqolo intambo, njengoba lehlukanisa ngokuphelele umthwalo kusukela imisipha esifubeni engenhla.

Technique:

• isikhundla sokuqala - thatha dumbbells, ebhentshini, emuva zakhe sicindezelwe ngokuqinile ebusweni olwehlelayo, Izandla emaceleni yakho;
• umoya - phakamisa amagobolondo emahlombe, eguqa ingalo endololwaneni;
• exhale - kancane iwe.

Senza 5 izindlela, isikhathi sokuphumula akukho kuka imizuzwana 45. Isisindo dumbbell, inani ezinikezwa elilodwa isethi akhethiwe ngamunye. Unake isikhundla umzimba nezandla: esasigcine ngokuqinile bezama kobuso ebhentshini, ephansi emuva akusho bend, ukugcina izindololwane zakho eduze emzimbeni. Ukuze aphumelele ngokwengeziwe umsebenzi, ukusebenzisa amasu ahlukene ephakamisa dumbbells: phambili, emuva, nge ukusonta, isando. Lokhu kuzokuvumela ukuba kuvelwe izinga hhayi kuphela biceps, kodwa amanye imisipha izingalo.

Isifundo biceps ku bar ovundlile

Umzimba for biceps kubha - i-elementi ngempumelelo ukuqeqeshwa amandla, okuvumela eliphezulu futha esifubeni yemisipha. Ngokwenza izinto ezemidlalo kubha, ungathola impumuzo ezinhle imisipha esifubeni, ukuthuthukisa amandla, ukukhuthazela nokuvumelana nezimo.

Technique:

• ukuqala isikhundla - hang on the bar, amadolo bent, imilenze sawela;
• exhale - ukuba babhujiswe kuze kube ukuze kwesilevu ingaphezu ibha;
• umoya - yehlela ezansi.

Yenza umsebenzi ngamunye ukuze 4-5 amasethi, uhlezi kungekho ngemizuzwana engaphezu kwengu-30. Ezigabeni kokuqala wonke umsebenzi wenziwa usebenzisa imisipha kunesisindo somzimba wakho, esikhathini esizayo, sebenzisa isikhathi esabiweko umlenze ukwandisa umthwalo. Okusemqoka kakhulu biceps cwaningo kufinyelelwa ngenxa wokudonsa ups elibambe ewumngcingo ngqo noma ephambene. Ezinye izinketho ukuzivocavoca umthwalo ngokwezinga elikhulu imisipha emuva, esifubeni kanye emahlombe. Ukuqeqeshwa kubha kwenza kube omkhulu ukusebenza imisipha esifubeni, eba ukubambisana, amandla, ukukhuthazela.

isiphetho

Lapho efeza lezi ezinhle umzimba for biceps ekhaya noma ejimini, ungakhohlwa ukwenza okuncane Amazing pre-Amazing kuwo wonke amaqembu kwemisipha. Lokhu kuzokuvumela ukulungiselela imisipha yakho traffic okukhulu, ukugwema ukulimala kungenzeka futhi imisipha izinyembezi. Ngemva ekilasini, qinisekisa ukuthi ukuchitha isibhengezo esincane kuzokhulisa unenkululeko namalungu imisipha.

Ukuqeqesha biceps, qiniseka ukuba banake inqubo ukubulawa element ngayinye. Zama ukuthi siphakamise isisindo esiphezulu futhi benze umsebenzi ngendlela efanele. Njalo ukuhamba kwenza isigqi kancane, ngokunembile ukulawula ukusebenza kwe-biceps nezinye izicubu. Le ndlela kuyokusiza ezikhathini eziningana aphumelele ukuqeqeshwa, umsebenzi izinga out kwemisipha kuzuzwe umphumela omuhle.