Umzimba ephumelelayo for biceps ejimini

Namuhla kuyinto evamile ukwenza ezemidlalo, futhi lokhu akumangalisi, ngoba sibalo enhle some edonsela hhayi kuphela ukunakwa, kodwa futhi kwandisa ukuzethemba. I choice omuhle umzimba ngokwakha kuyinto sawo esiningi Sci. Gym - yindawo lapho umsebenzi izithukuthuku futhi kuyafaneleka ukuthi amantombazane naye waqala ukuya kule makudle ukuqeqeshwa amandla.

Biceps - inkomba yokuthi amandla wesilisa?

Yini kakhulu umbala indoda? Yiqiniso, zandla ezinamandla. Ngakho guys ukugxila ejimini ikhokhwe ukuqeqeshwa izikhwepha zomfana. Abaningi nika leli qembu imisipha ngosuku olulodwa ukwenza imisebenzi yayo eminengi ngokusebenza ngokusebenzisa.

Umzimba for biceps ejimini athandwa kakhulu kwabesilisa.

Uyini biceps?

Biceps - enkulu othini lokuphotha emise biceps, okuyinto isendaweni engxenyeni engenhla humerus, futhi siqukethe inhloko eside esifushane futhi. Imisebenzi esemqoka lokhu imisipha kukhona okulandelayo:

• biceps - instep ingalo ukujikisa futhi siqhubekele up entendeni;
• flexes le ibhodi lemisindo nesiphanga;
• egoba ingalo eliphezulu.

Ngokusekelwe nemisebenzi zonke izivivinyo biceps zisekelwe ingalo ukugoba.

Basics biceps Workout

Ukuze sikhule imisipha, udinga ku ngasinye ukuqeqeshwa kungalimaza. Zingaveli Yiqiniso yokuqatjhwa microtrauma ihholo ngesikhathi sokulanda igcwele yakhe izicubu ezintsha, futhi ngenxa yalokho ukwanda imisipha ngosayizi.

Nokho, ukulimala njalo kuzoholela inqubo reverse, ngakho ukuzijayeza nsuku zonke esichithekayo.

Phakathi ukuqeqeshwa ngokufanele enze 3-4 umzimba ngenxa biceps ejimini. Reps okufanele yenziwe ngokuhlanganyela 8-12, futhi lisondela - 3-4.

Izinhlobo umzimba for biceps

Umzimba for biceps ejimini zingahlukaniswa zibe eyisisekelo nesizungu. Okokuqala kusetshenziswa barbells futhi dumbbells, kwesibili - ejimini. abasubathi abanolwazi ziye zaphawula ukuthi umzimba eziyisisekelo ukukhuthaza imisipha kangcono ukukhula parallel ukubandakanya emsebenzini nezinye zesivikelo sesifuba. Nokho, uma ufuna ukuqeqesha bicep eyodwa kuphela, ngomqondo ongokomfanekiso, ukwehlukanisa ke, uhlobo umsebenzi wesibili Uyokwamukelwa kakhulu.

Izivivinyo best for biceps e ukuma ejimini

Ukuphakamisa biceps barbell. Ukuze benze umsebenzi, udinga ukubeka yakho ububanzi izinyawo ehlombe ngaphandle, ukuthatha phansi barbell isango, kancane bend okhalweni, umzimba kumele igcinwe iqonde, ukwehlisa barbell okhalweni. Ngemva umoya kakhulu, agobe izingalo, ephakamisela ibha nesifuba. Izindololwane kufanele sihanjiswe ku ezinhlangothini, futhi izihlakala zivaliwe. Phezulu wenze okhishwa ngamakhala phumula, bese uphonsa barbell isikhundla yayo sokuqala. Kubalulekile ukuze uqondise isandla kuze kube sekupheleni, ukugcina futhi amaphaphu e-biceps.

Ukuphakamisa dumbbells ngoba biceps. Indawo umzimba, njengoba ekusebenziseni wangaphambilini, kodwa ukuthatha dumbbells ukuze sabukana, a bamba elula. Inspiratory lift dumbbell, ukuvula maqondana ngaphandle, ekupheleni phuzu entendeni kufanele iqondiswe emahlombe. Lapho dumbbells aseduze emahlombe, kubalulekile ukuba ume bese ukuphefumula. Thina ukwehlisa dumbbells, isihlakala ukubuyela emuva.

Ukuphakamisa induku reverse isango. Ukuqala isikhundla efanayo, zinike induku ukuze izintende zibheke phansi - ukuhlanekezela zokushintsha umoya siphakamise ibha nesifuba, izindololwane ngesikhathi ekusebenziseni kufanele sihanjiswe ku ezinhlangothini futhi elungisiwe. Phezulu okhishwa ngamakhala futhi phumula, wehlise ibha.

Hammer. Thatha dumbbells isango ezivamile, ukugcina kuka emhlane, ngidonsa umoya, siphakamise dumbbell yesokunxele ehlombe langakwesokunxele, phumula, exhale usehlise. Senza into efanayo ngakwesokudla izinsimbi.

Vimbela ukuqeqeshwa kulandzelana nekuhlunga tinsita. Thatha isango ikhebula entanyeni kusuka phansi, wabeka ububanzi izinyawo ehlombe ngaphandle, qondanisa izindololwane zakho kancane insaliwe. On the donsa ukudonsa entanyeni kuya esifubeni, izindololwane agxishiwe, phumula, exhale bese wehlise ibha.

Ukoma phakathi amabhulokhi. Thatha D-isibambo ukubamba phansi, abe phakathi indiza Simulator. On the exhale, ukudonsa isibambo ikhanda kuze izintende ezibekwe phezu emahlombe, misa isikhashana futhi exhale ivinjelwe.

Umzimba for biceps ehlezi

umzimba ephumelelayo for biceps e Ekuhlaleni ejimini:

Ukuphakamisa dumbbells ngoba biceps. Sahlala phansi ebhentshini, elungisa up, ogcina kuka emhlane, ukuthatha ukubamba dumbbell ezivamile. On the donsa siphakamise dumbbells ngenhla nje okhalweni bese uqalisa ukushintshanisa ibhulashi phezulu lapho kuyoba dumbbell eduze emahlombe, izintende kufanele sibheke uphahla, misa isikhashana futhi exhale, uqale ukwehlisa dumbbell, ukuvula izintende.

Ukwanda the EZ barbell ebhentshini Scott. Thatha aphansi isango ibha, ahlale ebhentshini ngazo triceps umculo ume futhi bekungamelwe niziyeke okuthunyelwe, kodwa izindololwane kuncike esimweni kancane bent, futhi kunomoya okhishwa ngamakhala nivuse barbell ukuze ime mpo we ibhodi lemisindo, ukwenza umoya ikhefu futhi bekungamelwe niziyeke cishe kuze kube sekupheleni.

ukukhula kanzulu. Sahlala phansi ebhentshini, thatha dumbbell ukubamba phansi, wabeka izinyawo ebanzi kuka emahlombe, encike phambili ukuze engxenyeni engezansi biceps waphumula ngokumelene nomlenze wokunene, ngesandla esisodwa yamelana edolweni. On the donsa siphakamise dumbbell esifubeni, phumula, exhale usehlise kancane kancane. Senza into efanayo Ngakolunye uhlangothi.

Ngesisekelo zalezi umzimba, ungakha noma iyiphi isethi umzimba ngenxa biceps ejimini.

Uhlelo Biceps ukuqeqeshwa

AmaSu Amazing izandla eziningi, ungasebenzisa ukuzivoxavoxa, inombolo ehlukile amaqoqo kanye reps, sebenzisa supersets, trisety. Konke kuncike ngenhloso yokuqeqesha.

Uhlelo isampula Obonisa kwenziwe enye ngemva kwenye. Eyokuqala yokusondela 15 rep kwathi abanye abathathu baboshwa - ku 8.

1. Ukoma nge dumbbells ehlezi Simulator.
2. biceps zinyakaze yanjalo ku-ebhentshini ummango.
3. Standing zinyakaze nge barbell.

Imisipha ekugcineni ukujwayela umthwalo. Ukuze uwagcine ukucindezeleka kwakusazoba nokwanda okwengeziwe, kubalulekile ukuba ngezinye izikhathi ukushintsha uhlelo ukuqeqeshwa ukwandisa isisindo.

Yini ukukhetha: ukuqeqesha kanye nomfundisi ofundisa noma self-ucwaningo?

Okuvame kakhulu iphutha Wabasaqalayo ehholo - indiva amasevisi Umqeqeshi. Ngokuvamile, Rookie egumbini uyazi lutho mayelana nendlela efanele enze umsebenzi hhayi kuphela biceps ejimini, kodwa futhi umsebenzi wonke amanye amaqembu kwemisipha. Ngakho ngokuvamile eyodwa zingabuka udidekile ikhasimende izilaleli abangayiqondi, lokho Simulator zivela, indlela yokwenza, ukuthuthukisa ezinye amaqembu kwemisipha kufanele kuhlanganiswe kwelinye Amazing, futhi yini - akukho.

Uma ufuna ukuze zithole imiphumela emihle ehholo, umqeqeshi ngeke akwenze ngaphandle. Okwenza ukuzilolonga ngomfundisi:

• elungile umsebenzi inqubo;
• uhlelo ukuqeqeshwa ;
• imithetho umsoco ofanele;
• ulwazi ezemidlalo umsoco;
• ukuqapha umsebenzi;
• kuncishiswa ukulimala;
• impumelelo ngokushesha imiphumela.

Ukuqeqesha biceps wedwa akwenzi ingqondo, idinga indlela olunzulu. Yiqiniso, Obonisa for biceps, triceps ejimini ethandwa kakhulu phakathi kwabantu. Kuncono izandla ukudonsa kusiza ukwakha imisipha futhi uthuthukise ukubukeka.

Kodwa ungakhohlwa mayelana namanye amaqembu kwemisipha, okuyinto emzimbeni kwanele. Kulesi sisekelo, kubalulekile ukufaka umsebenzi ukuqeqeshwa ngemacembu eziningana. Ngokwesibonelo, umzimba ngenxa hamstrings ejimini kungenziwa kuhlangene umzimba ku quadriceps nelamathole Amazing esifubeni kungenziwa ngokuhlanganiswa emuva nokunye.