Good muviri biceps vane barbell, pamusoro pamatanda pamwe dumbbells

Beautiful tsandanyama maoko - kuzvikudza ose mutambi. Varume vakawanda vanopedza nguva yakawanda nesimba kuvaka tsandanyama, kuwana yakanaka nomunzvimbo dzine, mukanyanyisa wenyama simba biceps uye triceps. Kubudirira uye kubudirira kudzidziswa kuongororwa pamusoro saizi uye chimiro tsandanyama kuti akawana nomutambi somugumisiro kurovedza zvakaoma.

Pasinei nokuedza, vamwe vatambi kuvaka tsandanyama remaoko inova dambudziko chairo. On kutsvaka dzidzo zvinobudirira zvirongwa zvichakubatsira qualitatively kushanda biceps ako pachiimbwa dzimwe tsandanyama, kuti awane kunonyanyisa uwandu akanaka munzvimbo yakashata, zvinotora nguva yakawanda uye nesimba, uye mugumisiro kunosiya zvakawanda anodikamwa. Pane chakanaka muviri kuti biceps, izvo zvichakubatsira ane zvishoma nesimba kubudirira nemigumisiro yakanaka? How kupomba maoko enyu?

Good muviri biceps

Biceps - mumwe chakavezwa tsandanyama kwevanhu ruoko achishumira flexion uye kuwedzera okumusoro wamativi. Inoitwa refu uye pfupi tsandanyama musoro. Biceps ari kuramba ari mupfungwa, inosimbisa muviri simba mutambi. In ichi vakadekara chimiro zvakanaka dzakabudirira tsandanyama yakanaka mutambi pamire ruoko, uye zvakasimba anotendeuka zvakasimba, zvokuyamura bhora. Ndokusaka vose beginners uye ruzivo Vamhanyi vanopedza nguva yakawanda kusora kuzorodzwa uye kuwedzera Vhoriyamu tsandanyama.

Most zvakanaka muviri kuti biceps kubatsira kuvaka tsandanyama, kushandisa kwayo dzinongoitika functionality - flexion kana kuwedzera kugokora. Nokuti muviri kushandisa dzakasiyana weighting zvishoma nezvishoma pamwe kukura mumuviri simba nomutambi wacho, kuwedzera uremu mutoro. Exercises zvakagadzirirwa kuwedzera kwetsandanyama vhoriyamu, anoteererwa nevanhu kunonyanyisa amplitude kuti flexion kana chiwedzerwa ruoko. Kukwana flexing kunobatsira kuita chaiwo contours uye basa rokuyamura tsandanyama.

Kupomba maoko, unofanira kuwedzera muviri kuti biceps uye triceps mu huru purogiramu vanga vaneta yenyu. Achiita kunzwisisa, zvainanga kukura boka iri tsandanyama, kakawanda pavhiki, iwe uchava kuzadzisa zviri pfupi pfuma kwetsandanyama uye akanaka nomunzvimbo dzine. Unogona kuita zviitwa kuti biceps pamusha kana ari yokurovedza muviri. Nokuti vanga vaneta, unofanira chinjikira bhaa, barbells uye dumbbells pamwe bvisika Pancakes kuti zvishoma nezvishoma kuwedzera kusimba mutoro pamusoro netsandanyama. Funga inonyatsobudirira Muchiitwa inoshandiswa kugadzirisa biceps vaitungamirira vatambi munyika.

Kurera tsvimbo akamiswa

Good muviri biceps - Kusimudza matanda akamiswa. chaikosha Uyu chaiwo kuti adzidze tsandanyama ari maoko, chinhu chinokosha vanochengeta kurovedza simba mitambo. Kurera shamhu mitoro zvakakwana bicep, anopa inopfumisa zvakanaka kwetsandanyama.

waivako chidobi:

• Mirai - chengeta muzariro pamutsipa nemaoko maviri pachiyero muhudyu, tsoka mafudzi upamhi oga, musana ndiyo yakarurama uye mabvi zvishoma wakakokonyara, emaoko waitsimbirira muviri, pamapendekete slumped;
• fema - zvishoma nezvishoma simudza goko kuti chipfuva chake, maoko hwakakungwa panguva emaoko;
• exhale - shure zvishoma nezvishoma kusvikira kutanga pezvaaitsigira.

Kuekisesaiza rinoitwa muna 4-5 rinovira, pamwe yokumbozorora kuzorora hapana kupfuura mumasekonzi 45. Weight mutoro uye uwandu nguva yakatarwa, kutsanangura maererano vamuri gym pamwero. Shandisa akasiyana-siyana unyanzvi vachava zvakakwana maximize kubudirira nokudzidziswa: yakafarikana huru mutoro chikawira pamusoro refu tsandanyama, apo yakatetepa - pfupi. Kuita zvakanaka pachiitwa biceps fixedly kubata muviri, vertically. Rocking, iwe kutakura muviri mutoro pamusoro tsandanyama maoko pachipfuva uye shure tsandanyama, nokudaro achidzikisa kubudirira Workout.

Nokusimudza tsvimbo pamwe Scott bhenji

Bench Larri Skotta, yakakurumbira Bodybuilder, kunobatsira tiwedzere muviri biceps pamwe barbell. pfungwa iyi kuchaita kuti Workout zvakananga kushanda rezasi uye pakati chikamu tsandanyama, nevamwe mutoro kubva vasara netsandanyama. Pamberi chiitwa unofanira kuchinja kukwirira muchanza zororo kureba yenyu.

waivako chidobi:

• kutanga chinzvimbo - pachigaro, musana yakananga, maoko nedanda uiswe pachigadziko chemwenje, riri pamusoro emaoko papfudzi upamhi;
• fema - zvishoma nezvishoma kukwidza projectile kurutivi pamafudzi kuburikidza vachikotama emaoko enyu;
• exhale - zvishoma nezvishoma kudzokera kutanga nzvimbo pasina zvizere kuswatura rwake.

Kuita 4-5 nemhando kuzorora hapana kupfuura mumasekonzi 45. Kwakadaro muviri zvakanaka biceps yakarumbidza kushandisa curved pamutsipa Ez barbell. Izvi kuchaderedza mutoro pamusoro ruoko uye chiningoningo, kuti tidzivise kukuvara. Projectile uremu, nhamba rworwendo pane imwe nguva, rinowanikwa yakavakirwa kurovedzwa kwenyu iyezvino. Zvishoma nezvishoma zvinowedzera kusimba mutoro uye uwandu nzira kuwedzera iine kwetsandanyama. Panguva yechiitwa, kucherechedza nzvimbo muviri; chengeta musana ako, Usaenda kuna zamu pachigadziko chemwenje, kwete zvizununguke. Izvi zvichaita kuti imi kuti maximize kubudirira chiitwa.

Thrust tsvimbo yakatenuka pakati biceps

Kwakadaro muviri zvakanaka biceps sezvo tsvimbo vaise yakatenuka, kubvumira kuti kaviri mutoro pamusoro tsandanyama sezvakanga zvichienzaniswa kwakajairika anosimudza projectile. Izvi Workout nhengo vakarongeka mberi Akagutsa tsandanyama ari shure uye chipfuva. Patinoita pachiitwa ichi nguva dzose, imi ZVINOKURA unhu kwete chete biceps asiwo chinoumba tsandanyama repamusoro mutumbi.

chidobi:

• kutanga chinzvimbo - abviswa yairova kubva pasi, vanobwembura mberi, chengeta muviri newokuti pasi, musana yakananga, tikarega shure hakurevi Vanokunga;
• mweya - it kumativi kuti chipfuva;
• exhale - Haatauri hapana kuswatura kusvikira pakuguma maoko.

Zvinokurudzirwa kutange nzira nhatu chete duku pfupi zororo. Kuti anyatsobudirira yokurovedza vachishandisa siyana nzira kunzwisisa: Wide / yakatetepa, mberi / harungashandurwi. Izvi zvichaita kuti imi zvinyatsobuda kunonyanyisa nhamba tsandanyama pamwe chete muviri mumwe. Bar uremu, nhamba seti akatsunga nomumwe. Chenjerai kuti muviri panguva yechiitwa, chengeta musana ako, tikarega shure tatamuka kwete uye asingauyi sag.

Romanian akadzinga pamberi biceps

Mumwe yakanakisisa zviitwa kuvaka guru uye simba mumuviri ndeyokubvisa yakarurama makumbo. chaikosha ichi anoshandisa 3/4 tsandanyama dzomuviri. Chakawedzera purogiramu kurovedza izvi nokuda biceps, nechiuno uye shure, iwe vanomanikidzwa kushanda Pamuganhu kwetsandanyama, nokudaro kukurudzira kukura tsandanyama.

waivako chidobi:

• kutanga chinzvimbo - kusimuka pedyo kubhawa, kuteura muviri, ita maoko maviri shure pamutsipa, makumbo zvishoma wakarerekera pamabvi, shure dzitwasanuke;
• mweya - simudza ufanane projectile pamusoro pazvidya;
• exhale - inowira pasi.

Kuita kuti 4 5 rinovira, kuti vazorore mumasekonzi 20. Weight tsvimbo, nhamba repetitions imwe yakatarwa akatsunga inobva kuitika mumuviri kugwinya. Panguva yechiitwa, vanotevera nzvimbo muviri: Dzoraiwo wako dzakatwasuka, emaoko uye mabvi regai wira. Barbell kure uriri nokumutsa muviri kumusoro, kwete simba tsandanyama maoko. Grief edza kuramba sezvo pedyo kumabvi. zviitwa kunzwisisa zvakadaro biceps, dzakatendereka uye musana sezvo tsvimbo pamwe yakarurama nemakumbo, kupa elaboration kuti tsandanyama zvakanaka rinenge muviri wose.

biceps curl they pamwe dumbbells yakamira

Training pamwe barbell mukwanisi siyana kurovedza nokuda biceps pamwe dumbbells. Kumba, zvokurwisa Implementation vakadai zvinhu napo, tichishandisa anoshongwa pamwe bvisika Pancakes. Pamwe dumbbells une mukana kudzidza avo nzvimbo biceps kuti dzisina kusashanda panguva Workout ine barbell.

chidobi:

• Mira - tora dumbbells, mirai muti twasu, kumashure riri twasu, tsoka mafudzi upamhi oga, mabvi zvishoma hwakakungwa, maoko pamwe pamuviri, pamaoko outwards;
• mweya - Zvishoma nezvishoma Simudza anoshongwa kuti pamafudzi kuburikidza vaikunga maoko ari emaoko;
• goho - Zvishoma nezvishoma kudzikisa dumbbells kuti pokutangira chinzvimbo.

Tinoratidza pachiitwa ichi 3 kusvika 5 rinovira, zororo pakati rinovira hapana zvinopfuura masekondi 30. Rambai ziso nzvimbo pachitunha; musana ndiye akarurama, muchiuno asingadi Vanokunga, emaoko pedyo muviri. Panguva Workout, muviri kuchengeta dzakatwasuka, kwete zvizununguke. Kuti uvandudze kunyatsoshanda muviri inokurudzirwa itakurwe dumbbells kuita zvishoma nokuvhiringidza maoko kuitira kuti munwe mudiki kupfuura thumbs.

Nokusimudza dumbbells nokuti biceps vagere

Good muviri biceps pamwe dumbbells kumba - yakaomerera nokusimudza goko ari nokugara chinzvimbo. Sezvo chinhu ichi ari insulating, Zvinokurudzirwa kuita kudzidziswa pakati, neshamhu pashure kushanda. At yakakwirira mutoro uyu muviri kuchinyanya yakaisvonaka zvinowedzera chitsama biceps kwetsandanyama, achichipa yakanaka chimiro sezvo yepamusoro.

waivako chidobi:

• kwokutanga nzvimbo - kutora dumbbell muruoko rwenyu rworudyi, pachigaro kumucheto pabhenji, straddle, mundorwa kugokora rwekuita ruoko mukati rorudyi, noruoko rwake akasununguka ruoko tiwane ibvi rwake rworuboshwe;
• fema - zvishoma nezvishoma kumutsa kushanda mutezo pamapfudzi, vakafugama panguva kugokora;
• exhale - zvishoma nezvishoma dzokerai ruoko Nezvenzvimbo yawo yepakutanga, kwete kuswatura kugokora kusvikira pakuguma.

Kuwanda pedyo, panguva yokuzorora, ari kushanda uremu anosarudzwa pachishandiswa rako muviri, zvishoma nezvishoma kuwedzera zvikuru. Chengeta ziso kubva chinzvimbo muviri panguva Workout: shure twasu, kwete kudedera, simudza uremu chete nokuda kurwisa ari biceps. Nokuti kukura simba kwomuviri nebudiriro ruyamuro inokurudzirwa kuita muviri ichi, kuita vazhinji repetitions pamwe zviyereso diki.

Kurovedza biceps vane dumbbells pamusoro deva pabhenji

Kwakadaro muviri wakanaka biceps, sezvo chiitwa pamwe dumbbells pamusoro deva pabhenji (pakona rimwe 45-60 madhigirii), zvakanaka dzakabudirira tsandanyama kubatsira ruoko. Kusanganisira chaikosha ichi inokurudzirwa kuti vatambi vane musana kukuvara, sezvo zvachose oga mutoro kubva tsandanyama yokumusoro mutumbi.

chidobi:

• kwokutanga nzvimbo - kutora dumbbells, ugare pabhenji, musana wake Vakamanikidza zvakasimba pamusoro raiiswa pamusoro, maoko pana kumativi enyu;
• mweya - simudza anoshongwa kuna mapfudzi, vaikunga ruoko panguva kugokora;
• exhale - zvishoma nezvishoma kuwa.

Tiri kuita 5 nzira, nguva yokuzorora pasina kupfuura mumasekonzi 45. Weight dumbbell, nhamba repetitions mumwe yakatarwa vanosarudzwa nomumwe. Rambai ziso nzvimbo mumuviri uye maoko: ngaatarire shure zvakasimba aimanikidzwa pemvura pabhenji, rezasi shure hakurevi Vanokunga, nokuchengeta emaoko enyu pedyo muviri. Kuti tiwedzere muviri, kushandisa dzakasiyana nokusimudza dumbbells: mberi, shure, pamwe nokuvhiringidza, nenyundo. Izvi zvichaita kuti imi kugadzirisa unhu kwete chete biceps, asi dzimwe tsandanyama ari maoko.

Study biceps ari chinjikira bhaa

Kurovedza nokuda biceps pamusoro pamatanda - anobudirira vanzwe kurovedza simba, iyo achibvumira yepamusoro pombi mutumbi kwetsandanyama. Nokuita mitambo zvinhu pamusoro pamatanda, unogona kuwana chivezwa tsandanyama mutumbi zvakanaka, kuva mumuviri simba, kutsungirira uye kunzwisisa.

chidobi:

• kutanga chinzvimbo - vanonyatsoteerera kubhawa, mabvi hwakakungwa, makumbo akayambuka;
• exhale - kanyama zvokuti chirebvu riri pamusoro pamatanda;
• mweya - Mupumburu pasi.

Kuita mumwe muviri 4-5 rinovira, achizorora hapana masekondi zvinopfuura 30. In kwokutanga nzendo zvose basa rinoitwa kushandisa tsandanyama dzako muviri uremu, mune ramangwana, shandisa gumbo weighting kuti kuwedzera mutoro. The zvakakura kudzidza biceps kubudirira somugumisiro muedzo kupota ane zvakananga kana Ivan Kuchin rakamanikana rokuona. Other nzira muchibayiro mutoro kune mukuru zvakadini tsandanyama ari shure, chipfuva uye mapfudzi. Training pamusoro pamatanda inoita zvikuru kushanda tsandanyama ari mutumbi, anovandudza kufambisa, simba, kutsungirira.

mhedziso

Paaiita izvi zvakanaka muviri kuti biceps pamusha kana ari yokurovedza muviri, musakanganwa kuita zvishoma pre-Workout Workout kuti tsandanyama mapoka ose. Izvi zvichaita kuti imi kugadzirira tsandanyama dzako zvikuru motokari, kuti tidzivise makuvaro uye tsandanyama misodzi. Mushure mukirasi, iva nechokwadi kuti tipedze duku mureza kuti kuchawedzera mukana wokushandiswa pamusoro mapfundo nemarunda.

Kurovedza biceps, iva nechokwadi kuti kuteerera magadzirirwo rokuurayira nerimwe maatomu akafanana. Edza kwete kusimudza kunonyanyisa uremu uye kuita maekisesaizi nomazvo. Bato ose zvinoita zvishoma mutinhimira, kunyatsotaura nokudzora kushanda biceps nezvimwe tsandanyama. Izvi zvichakubatsira munguva kanoverengeka tiwedzere kudzidzisa, unhu basa kunze tsandanyama uye vabudirire Somugumisiro akanaka.