Zamkatimu
Biceps ndi minofu yamutu iwiri ya phewa, yomwe imawoneka bwino kunja kwa mkono. Nthawi zambiri zimasonyeza ngati chizindikiro cha minofu minofu, kotero izo n'zodziwika kwa aliyense. Ngati mwaganiza ntchito mpumulo ndi kulimbikitsa minofu, tikukupatsani kusankha masewero olimbitsa thupi pa biceps ndi ndondomeko yophunzitsira, kuti muthe kulimbitsa madera ovuta kapena kugwira ntchito pa minofu malinga ndi zolinga zanu.
Zambiri zokhuza maphunziro a biceps
Kaya mukufuna atsikana kuti aziphunzitsa ma biceps?
Ngati mukuchita masewera olimbitsa thupi ndipo mukufuna kuti mugwire bwino ntchito magulu onse a minofu, Inde, kuchita masewera olimbitsa thupi pa biceps zofunika. Apo ayi simungathe kukwaniritsa zofunikira mu minofu ina. Mwachitsanzo, Mkhalidwe kuphunzira minofu kumbuyo zofunika amphamvu biceps minofu. Ndipo ngati sakukula, simungathe kupita patsogolo pakulimbitsa minofu ya kumbuyo.
Ngati mukuchita masewera olimbitsa thupi koma mukungofuna kuti muchepetse thupi ndikubweretsa minofu m'mawu, yesetsani kuchita masewera olimbitsa thupi a biceps. zosankha. M'malo mwake mutha kuphatikiza masewera olimbitsa thupi 1-2 a biceps pophunzitsa manja, koma masewera olimbitsa thupi a biceps sikofunikira. Pankhaniyi, tikupangira kuti muwone nkhani: Zochita 20 zapamwamba zamanja. Imapereka dongosolo lazonse zamasewera olimbitsa thupi, kuphatikiza ma biceps, triceps ndi mapewa (Delta).
Atsikana ambiri amada nkhawa kuti kulimbitsa mphamvu kulimbitsa minofu yawo kumawonjezeka ndipo thupi lidzakhala lamphamvu komanso lalikulu. Komabe, tikufulumira kukutsimikizirani. Ngakhale ndi zolemera zolemera kuti mukwaniritse kukula kwakukulu kwa minofu atsikana ndizovuta kwambiri chifukwa cha machitidwe a mahomoni. Choncho musataye maphunziro a mphamvu, chifukwa ndi chithandizo chawo, mukhoza kupeza thupi lokongola la toni.
Kodi ndiyenera kuphunzitsa ma biceps kangati?
Pophunzitsa mphamvu, ma biceps nthawi zambiri amaphunzitsidwa tsiku limodzi ndi mmbuyo, chifukwa panthawi yophunzitsa mphamvu pa minofu yam'mbuyo imaphatikizapo minofu ya flexors ya dzanja (mabiceps). Njira ina yotchuka ndiyo kuphunzitsa minofu ya biceps tsiku limodzi ndi otsutsana ndi minofu, mwachitsanzo triceps. Njira yoyamba ndi yachikhalidwe. Njira yachiwiri imagwiritsidwa ntchito nthawi zambiri mukafuna kusintha dongosolo lophunzitsira lachitukuko chatsopano champhamvu.
Chifukwa chake, ngati mukuchita masewera olimbitsa thupi, mumachita masewera olimbitsa thupi pamabiceps anu Nthawi za 1-2 pa sabatakugwiritsa ntchito imodzi mwamagulu awiri amagulu a minofu tsiku limodzi:
- Back + Biceps
- Biceps + Triceps
- Biceps + Triceps + Mapewa
Ngati muli patsogolo kuwonda ndi kuchepa, ndi bwino kugwiritsa ntchito masewera olimbitsa thupi m'magulu osiyana a minofu, monga momwe tafotokozera pamwambapa, ndi thupi lonse. Pankhaniyi m`pofunika kulabadira maphunziro dera, amene ali zosiyanasiyana ntchito zosiyanasiyana minofu, kuphatikizapo biceps.
Zolimbitsa thupi pa biceps kwa atsikana
1. Kupinda mikono pamiyala
Pindani manja anu ndi imodzi mwazolimbitsa thupi zothandiza komanso zogwira mtima kuti ma biceps amveketse manja anu. Imirirani molunjika, tengani dumbbell m'manja, manja akuyang'ana kutsogolo. Wongola msana wanu, sungani zigongono pafupi ndi thupi. Pa exhale, pindani zigongono zanu, kwezani manja anu ndikuyika manja anu pamapewa. Manja pamwamba pa chigongono amakhalabe. Pa pokoka mpweya pang'onopang'ono kuchepetsa mkono kubwerera ku malo awo oyambirira.
2. Kupinda kwa manja pa biceps ndi chogwira "nyundo"
Zochita za biceps ndi chimodzi mwazosiyana za kupindika kwa manja, koma apa timagwiritsa ntchito kusalowerera ndale, kotero pali katundu wina pa minofu yomwe mukufuna. Imirirani molunjika, tengani ma dumbbells m'manja, zikhatho zikuyang'anizana. Yesetsani kuti zigongono zikhale pafupi ndi thupi, mapewa ali pansi, mmbuyo molunjika. Pa exhale, pindani mawondo anu, manja anu mmwamba pamapewa. Mukapuma, bwererani kumalo oyambira.
3. Kupinda kwa mikono pa biceps ndi kusintha kwa manja
Zochita izi za biceps ndizofunikira makamaka kwa iwo omwe ali ndi ma dumbbells olemera. Tengani ma dumbbells m'manja osalowerera ndale. Pa exhale pindani chigongono ndi kukweza chikhatho cha dzanja limodzi, kutembenuzira burashi kuti olowa. Pokoka mpweya pang'onopang'ono kubwerera ku malo oyamba. Kenako chitani kayendedwe komweko ndi dzanja lina. Kwenikweni, mutha kupindika manja onse nthawi imodzi, kulola kulemera kwa ma dumbbells. Kuchita izi kwa biceps sikuvomerezeka ngati muli ndi vuto ndi mafupa a carpal.
4. Kupinda kwa manja pa biceps, ndi kuzungulira kwa chigongono
Njira iyi imachita ma biceps akuyang'ana omwe akufuna kusinthasintha machitidwe olimbitsa thupi. Mfundo yake ndi yofanana ndi ntchito yoyamba. Tengani dumbbells kuti kanjedza kuyang'ana kunja. Pa exhale, pindani zigongono zanu kuti muyike ngodya yoyenera pakati pa mkono ndi mkono. Pamalo awa, gwirani masekondi a 2, tembenuzirani ku mgwirizano wa carpal 180 madigiri ndi kumbuyo. Ndiye kukoka manja mapewa pa pokoka mpweya kubwerera malo poyambira.
5. Kusintha kwa Zottman
Izi ndizochita zolimbitsa thupi za biceps ndizophatikiza zolimbitsa thupi ziwiri: flexion straight grip + flexion reverse grip. Tengani ma dumbbells ndikutembenuza manja anu kunja, kumbuyo molunjika, mapewa pansi. Pokoka mpweya, pindani zigongono zanu ndikukweza manja anu mpaka pamapewa. Sinthani dzanja lanu pa madigiri 180 kuti ayang'ane kunja. Pa pokoka mpweya, kuchepetsa manja, kusunga n'zogwira n'zosiyana. Pamalo otsika tembenuzani dzanja kumbuyo kwa madigiri 180 ndikubwereza masewero olimbitsa thupi.
6. Kupusitsa ma biceps
Zochita zolimbitsa thupi ndizabwino kuchita, ngati mukufuna kukwaniritsa kamvekedwe ka minofu, koma muli ndi dumbbell yaying'ono. Tengani ma dumbbells ndikupinda ma elbows anu kuti phewa ndi mkono wanu ukhale wolunjika. Tsopano kuchita pulsating kayendedwe, kukweza manja mmwamba pa yaing'ono matalikidwe. Zochita zolimbitsa thupi pa biceps ndikwabwino kusachita zolemetsa zolemetsa.
Kwa ma gifs zikomo kanema wa youtube HASfit. Mwa njira, tili ndi maphunziro ochuluka amphamvu kuchokera ku HASfit a kamvekedwe ka thupi komanso kulimbitsa minofu. Kumeneko mudzapeza njira zingapo zamapulogalamu pa biceps.
Konzani masewera olimbitsa thupi pa biceps kwa atsikana
Ndi kulemera kotani kwa ma dumbbells kuti mutenge?
Funso loyamba lomwe limabwera musanayambe kuphunzitsa biceps, momwe mungagwiritsire ntchito kulemera kwa dumbbells? Ngati mwaganiza mozama kuti muyambe maphunziro kunyumba, ndi bwino kugula ma dumbbells okhazikika mpaka 10-15 kg. Ngakhale mutangoyamba kumene kuchita masewera olimbitsa thupi pa biceps, ndipo mudakali ndi zolemera zochepa, pamapeto pake minofu yanu idzasintha, ndipo idzafunika kuwonjezera kulemera kwa dumbbells.
Kulemera kwa dumbbells kumadalira zolinga zanu:
- Ngati mukugwira ntchito pa kukula kwa minofu, ndiye tengani kulemera kwa dumbbells, momwe kubwereza kwaposachedwa munjira kumachitidwa pakuyesetsa kwakukulu. Kwa oyamba kumene atsikana adzakwanira zolemera 5-7 kg, kwa nthawi yoyamba yochita masewera olimbitsa thupi pa bicep yomwe idzakhala yokwanira. Pankhani yophunzitsira kukula kwa minofu muyenera kuchita masewera olimbitsa thupi 8-10 reps, 3-4 njira.
- Ngati mukugwira ntchito pa minofu kamvekedwe ndi mafuta oyaka, kulemera kwa ma dumbbells oyambira, mutha kutenga 2-3 kg. Pankhaniyi, masewera olimbitsa thupi amakhudza biceps 12-15 reps wa 3-4 njira. Komabe, mu nkhani iyi, muyenera kuonjezera kulemera kwa dumbbells pang'onopang'ono, apo ayi mphamvu ya maphunziro a minofu idzachepa.
Kulimbitsa thupi konzani biceps kwa atsikana
Kulimbitsa thupi konzani biceps kwa atsikana, motsatana kumasiyananso kutengera zolinga zanu. Tikamafotokoza kuti ngati muli ndi dumbbell yaying'ono (5 kg), palibe zosankha, gwiritsani ntchito dongosolo lachiwiri. Ndi ma dumbbells ang'onoang'ono za kukula kwa minofu sikungakhale kopanda funso, koma kuchita ma 8-10 kubwereza ndi kulemera kwake kumangokhala osakwanira.
Mapulani a kukula kwa minofu:
- Kupinda kwa manja pa biceps: 8-10 reps, 3-4 njira
- Kupinda kwa manja pa biceps grip "nyundo": 8-10 reps mu 3 seti
- Kupinda kwa mikono pa biceps ndi kusintha kwa manja: 8-10 reps pa mkono uliwonse mu 3 seti.
- Flexion of Zottman: 8-10 reps mu 3 seti
Pumulani pakati pa seti 30-45 masekondi. Pumulani pakati pa masewera olimbitsa thupi 2 mphindi.
Konzani kamvekedwe ka minofu (mutha kusiya masewera 4 okha):
- Kupindika kwa manja pa biceps ndi kupindika: 12-15 reps, 3-4 njira
- Kupinda kwa manja pa biceps ndi "nyundo" yogwira: 12-15 reps, 3-4 njira
- Kupindika kwa mikono pa biceps ndi kusintha kwa manja: 12-15 reps, 3-4 njira.
- Kusinthasintha kwa Settimana: 12-15 reps, 3-4 njira
- Kusunthika kwamphamvu pa biceps: 15-25 kubwereza, 3-4 njira
Pumulani pakati pa seti 30-45 masekondi. Pumulani pakati pa masewera olimbitsa thupi 2 mphindi.
Ngati simungathe kuwonjezera kulemera kwa ma dumbbells, yesani kuwonjezera kuchuluka kwa kubwereza kapena kuchita zomwe zimagwiritsidwa ntchito.onnjira zambiri zowerengera.
Momwe mungaphunzitsire ma biceps opanda ma dumbbells?
Zoyenera kuchita ngati mulibe dumbbells ndipo mukufuna kugula palibe kuthekera? Biceps - iyi ndi minofu, yomwe ndizosatheka kuphunzitsa payokha popanda zida zowonjezera. Komabe, ma dumbbells amatha kusinthidwa mosavuta ndi zida zina.
Momwe mungasinthire dumbbells:
1. M'malo mwa ma dumbbells gwiritsani ntchito botolo lapulasitiki lodzaza ndi madzi kapena mchenga:
2. Pezani zotanuka (m'magazini yamasewera) kapena zotanuka bandeji (mu pharmacy). Ndi chinthu ichi mutha kuphunzitsa bwino minofu ya thupi lonse, imakhala yophatikizika kwambiri ndipo imatenga malo ochepa:
3. Kapena mungagule tubular expander, imathandizanso pakuphunzitsa mphamvu. Ndi izi mutha kupita nazo nthawi zonse:
Makanema olimbitsa thupi a biceps kunyumba
Kulimbitsa thupi kwabwino kwa biceps kumapereka gulu la HASfit. Pamakalasi mudzafunika ma dumbbells, pulogalamu yoyenera amuna ndi akazi. Ngati mumakonda kuchita, ndiye kuti zolimbitsa thupi izi za biceps zidzakuyenderani bwino:
1. 12 Minute Dumbbell Bicep Workout Kunyumba
2. 14 Minute Dumbbell Bicep Workout Kunyumba
3. Mphindi 20 Kulimbitsa Thupi Kwa Bicep Kunyumba Ndi Ma Dumbbells
Ngati simukufuna padera kuchita masewera olimbitsa thupi pa biceps, koma yang'anani General kulimbitsa thupi kwa mikono ndi mapewa, ndiye yang'anani mavidiyo athu osonkhanitsira: Maphunziro apamwamba 12 amphamvu ndi ma dumbbells a thupi lapamwamba kuchokera ku Fitness Blender.
Onaninso:
- Zochita 50 zapamwamba zamatumba kunyumba
- Zochita 50 zapamwamba zam'mimba
Mikono ndi chifuwa