Zamkatimu
Ndani Anati Bicep Curls Ndi Anyamata Okha? Dziwani chifukwa chake mtsikana aliyense ayenera kuphunzitsa ma biceps ake ndi ma triceps kuti akhale ndi manja amphamvu komanso okongola!
Author: Dana Tappan
Mikono yosemedwa pang'onopang'ono yokhala ndi mikombero yosangalatsa - chowonjezera choyenera pazithunzi zamaloto anu. Ndi chithandizo chawo, mudzakhala osatsutsika ngati mutavala chovala chopanda manja kapena T-shirt yolimba!
Osawopa kukweza zolemetsa zolemetsa ndikupereka zomwe mungathe. Ndikhulupirireni: manja anu sangayambe kung'ambika kunja kwa manja, chifukwa pali testosterone yochepa kwambiri m'thupi la mkazi. Ngakhale anyamata ozizira kwambiri amadziwa kuti mutha kungopanga minofu ya mkono wanu kudzera muzolimbitsa thupi zazitali komanso zolimba.
Ma biceps amphamvu ndi ma triceps ndi chinthu chofunikira kwambiri pakukula kogwirizana. Komanso, adzakuthandizani kuti mukhale olimba!
Nawa mwamsanga dzanja maphunziro kalozera atsikana. Ndinaphatikizanso chitsanzo cholimbitsa thupi. Atsikana, ndi nthawi yoti mukweze ma biceps anu!
Atsikana ndi biceps
Chomwe chimandisangalatsa kwambiri ndi maphunziro a biceps ndi triceps ndikuti simuyenera kuwononga nthawi yochulukirapo. Makina osindikizira a benchi aliwonse, monga kapena, nthawi imodzi amayendetsa triceps. Ndipo mukatero, mwachitsanzo, chotchinga chapamwamba kapena chowombera pazingwe, mumaphunzitsa ma biceps anu mosalunjika.
Mwachidule, ngati mumagwira ntchito mosamala pachifuwa ndi masiku akumbuyo, simudzasowa kuthera nthawi yochuluka pophunzitsa manja anu. Kuphatikiza apo, ma biceps ndi triceps ndi minofu yaying'ono, ndipo palibe chifukwa choyembekezera mapindu osiyanasiyana a kagayidwe kachakudya powagwira.
Pophunzitsa ma biceps ndi ma triceps, ndimasangalala kwambiri kuti simuyenera kuwononga nthawi yochulukirapo.
Ndimakonda kuphunzitsa manja anga motsindika kamodzi pa sabata kwa mphindi 30-45. Kulimbitsa thupi kumeneku, komwe kumakhala ndi ma biceps osalunjika ndi ma triceps panthawi yonse yolimbitsa thupi, ndikokwanira. Manja anga ndi amphamvu ndipo akuwoneka odabwitsa!
Zowonjezera zoyambira ndi zowonjezera
Ziribe kanthu momwe mungayesere molimbika, nthawi zambiri, maphunziro a biceps ndi triceps adzapitirira mpaka awiri: kukweza ndi kuwonjezera. Kusuntha kumeneku kumakakamiza minofu kuti igwire ntchito zawo zachindunji, koma ndi kukana kowoneka.
Ma biceps anu amagwirizana kuti apinda mkono wanu pachigongono (bweretsani dzanja lanu kumaso), ndipo ma triceps anu amatambasula chigongono chanu (chotsani dzanja lanu kutali ndi nkhope yanu ndikuwongola dzanja lanu). Pali zosiyana zambiri pamutu wa kayendetsedwe kameneka, koma mfundo yaikulu ndi yosagwedezeka komanso yosagwedezeka: kukweza mkono kumaweramira pamfundo ya chigongono, ndipo kutambasula kumawongola chigongono.
Mukapindika kapena kuwongola chigongono chanu ndi cholemetsa, mumaphatikizapo ulusi wambiri wa minofu mu mgwirizano. Kugwira ntchito molimbika, m'pamenenso ulusi wochuluka wa minofu umayenera kulembedwa kuti usunthire kulemera kwake. Ndipo ngati mumanyamula minofu yanu nthawi zonse ndi ntchito, imayamba kukula poyankha izi.
Nthawi zambiri ndimawona atsikana akuchita pafupifupi zana limodzi ndi ma dumbbells a 2kg. Kumbukirani, minofu yanu iyenera kukhazikika panthawi yophunzitsidwa, apo ayi sangakhale ndi chilimbikitso chosintha.
Amene angakuuzeni kuti amayi ayenera kuchita maulendo ambiri ndi zero zolemera zogwira ntchito, ndikuwona kuti ndi ntchito yanga kuti ndifotokoze. Ngati kulimbitsa thupi kwanu kuli ngati kuyenda, simudzawona zotsatira zake!
Biceps: masewera olimbitsa thupi kwa atsikana
Kulimbitsa thupi kumeneku ndikwabwino kwa atsikana omwe sanaphunzitsepo manja awo kapena akufunika njira yatsopano yochitira zinthu. Kumbukirani, mukuphunzitsa kale ma biceps ndi ma triceps pachifuwa ndi masiku akumbuyo, chifukwa chake pulogalamuyi imangofunika kuti mukwaniritse zotsatira.
Ndimakonda kuchita pulogalamuyi chifukwa imaphatikizapo njira zomwe ndimakonda: 21 ndi Burnout! Zabwino kwambiri pamasewera olimbitsa thupiwa ndikuti amagwiritsa ntchito rep range yomwe ili yoyenera hypertrophy (kukula kwa minofu). Mopanda mthunzi wokayika, nyamulani barbell kapena ma dumbbells olemera omwe kubwereza komaliza kumasintha kukhala mayeso akulu.
Kuphunzitsa kwa atsikana
Mpumulo masekondi 30-60 pakati pa seti.
4 kuyandikira 12 kubwereza
4 kuyandikira 12 kubwereza
Gwiritsani ntchito Njira 21
4 kuyandikira 21 kubwerezabwereza
4 kuyandikira 12 kubwereza
kapena amatopa
1 yandikirani 100 kubwereza
kapena amatopa
1 yandikirani 100 kubwereza
Zolemba za pulogalamu
1. - Njira yosangalatsa yophunzitsira ma biceps. Muyenera kubwereza ka 7 mu theka lakumunsi la trajectory, kenako 7 reps mu theka lakumtunda la trajectory, ndikumaliza ndi mayendedwe asanu ndi awiri. Ngati mutopa kwambiri, mutha kupuma pang'ono mukafika!
Ma reps ang'onoang'ono amathandizira kulimbikitsa minofu pamalo ofooka kwambiri. Pokweza ma biceps, zovuta zazikulu zimayamba, monga lamulo, mu gawo lachitatu komanso lomaliza la kayendetsedwe kake. Ngati muphunzira kunyamula zolemetsa pakatikati pakufa, minofu yanu imalimbikitsidwa kwambiri kuti ikule.
2. Kuwotcha kumakhala kovuta, komanso kosangalatsa mwa njira yawoyawo. Ndikulonjeza kuti mukamaliza kuchita izi, minofu yanu idzakhala magazi. Chofunikira pakuchita masewerawa ndikupeza ma reps 100 pamaseti ochepa.
Simudzafunika kulemera kwakukulu, koma onetsetsani kuti katunduyo akuwoneka. Ngati ntchitoyo ikuyamba kuoneka ngati yolemetsa, khalani omasuka kuti muchepetse thupi ndikupitirizabe kupita patsogolo. Ndipo yesetsani kuti musapumule kwambiri pakati pa seti.
Kupsa mtima nthawi zambiri kumagwiritsidwa ntchito kutopa kwathunthu minofu ikakhala yotopa kale. Ngakhale njira iyi singakhale yokonda aliyense, ndimapeza kuti ndi njira yabwino kwambiri yofinya madontho omaliza a mphamvu kuchokera kuminofu ndikuwabweretsa kuti atope. Yesani nokha, ndipo ngati simukuzikonda kapena ngati zikuwoneka kuti masewerawa sali oyenera kandulo, dutsani zolimbitsa thupi zanu.
3. Kuphatikiza pa kubwereza 21, onetsetsani kuti mukugwiritsa ntchito masewera olimbitsa thupi athunthu muzolimbitsa thupi zanu. Ngati simunadziwe momwe mungachitire izi kapena masewerawa, chonde yang'anani. Kumeneko mudzapeza malangizo a sitepe ndi sitepe kuti muthe kuphunzitsa ndi chidaliro chonse.