Vanobudirira muviri nokuti biceps ari yokurovedza muviri

Nhasi zviri mufashoni kuita zvemitambo, uye ichi hazvishamisi, nokuti akanaka akasungirirwa mufananidzo kwete chete inofarirwa nevakawanda, asi kunowedzerawo nokuzviremekedza. Rakanakisisa sarudzo kuvakwa muviri ndiko mukusimbisa muviri Sci. Gym - nzvimbo basa uye ziya, uye zvinokosha kuziva kuti vasikana akatangawo kupa kupfuura kurovedza simba.

Biceps - nechiidzo kwevarume simba?

Chii chinonyanya ruvara murume? Chokwadi, maoko simba. Naizvozvo varume kutarisa ari yokurovedza muviri akabhadhara kudzidzisa biceps. Vakawanda atarisire boka iri tsandanyama zuva chete kuti uzhinji basa rayo kuburikidza.

Kurovedza nokuda biceps ari yokurovedza muviri dzakakurumbira chaizvo pakati vanhurume.

Chii biceps?

Biceps - yakakura chokurukisa serin'i biceps, riri pamusoro yokumusoro chikamu humerus, uye rine pfupi uye musoro refu. The chikuru mashandiro anoita tsandanyama ichi ndiyo zvinotevera:

• biceps - instep ruoko kuti tenderera uye kwira pomuchindwe;
• flexes ari honokono nepfudzi;
• anokotama yokumusoro ruoko.

Zvichienderana mashandiro anoita zvose biceps muviri dzinobva vachikotama ruoko.

Basics biceps Workout

Kuti vakure tsandanyama, unofanira kudzidzisa mumwe Purogiramu kuvadza. Yomuka mukufamba basa muhoro microtrauma paanenge achipora vashoma vane zvinyama itsva, uye nokudaro tsandanyama inowedzerawo ukuru.

Zvisinei, kakawanda kukuvara kuchaita kuti neizvi muitiro, saka kudzidzira ose zuva asakara.

Panguva nokudzidziswa optimally vanoita 3-4 muchiitwa nokuti biceps ari yokurovedza muviri. Reps zvinofanira kuitwa pamusoro 8-12, uye anosvika - 3-4.

Types kurovedza nokuda biceps

Kurovedza nokuda biceps ari yokurovedza muviri inogona rakakamurwa dzinokosha uye voga. First akaita kushandisa barbells uye dumbbells, wechipiri - iri yokurovedza muviri. vakwikwidzi ruzivo wakaona kuti dzinokosha muviri vanotsigira nani tsandanyama kukura uye newokuti richizoita basa dzimwe fibers. Zvisinei, kana uchida kudzidzisa imwe chete bicep, saka kutaura, kuti achipfigire, mhando maekisesaizi wechipiri richava zvikuru nomufambi.

The yakanakisisa muchiitwa nokuti biceps ari yokurovedza muviri yakamira

Nokusimudza barbell biceps. Kuti aite basa, unofanira kuisa dzenyu patsoka fudzi upamhi kunze, tora barbell kubata pasi, zvishoma mukotamise nechemuchiuno, muviri unofanira kuchengetwa kururamiswa, kudzikisa barbell muhudyu. Pashure befu, rerekai maoko, kukwidza nedanda kuti chipfuva chako. Emaoko vanofanira kusundwa kumativi, uye pamaoko akakiyiwa. Pamusoro uye kuita nedzinovengwa kumbomira, uye ipapo osiyana barbell kuti kwokutanga nzvimbo yaro. Zvakakosha kutwasanudza ruoko kusvika pakuguma, vachichengeta makakatanwa ari biceps.

Nokusimudza dumbbells nokuti biceps. Location muviri, sezvo ari yapfuura muviri, asi tora dumbbells zvokuti vakatarirana mumwe nyore rokuona. Inspiratory chikwidzo dumbbell, akatendeuka rakananga kunze, pakupedzisira nguva muchanza inofanira kuendeswa pamafudzi. Kana dumbbells pedyo mapfudzi, zvinokosha kumbomira ufuridzire. We kudzikisa dumbbells, chiningoningo vadzoke.

Nokusimudza tsvimbo neizvi rokuona. Kutanga chinzvimbo zvakafanana, tora tsvimbo zvokuti maoko akatarisa pasi - harungashandurwi makabatisisa Kufuridzira kusimudza chihuri kuti muchipfuva chako, emaoko panguva yechiitwa anofanira kusundwa kumativi ndokuinama. At pamusoro inofemwa uye kumbomira, kudzikisa kubhawa.

Hammer. Tora dumbbells kwakajairika kubata, chengetai Kutsauka kumashure, tora mweya, simudza kuruboshwe dumbbell kuti pafudzi kuruboshwe, kumbomira, exhale muuye nayo pasi. Tinoita zvimwechete kuruoko rworudyi zviyereso.

Kuvhara nokudzidziswa midziyo. Tora waya makabatisisa pamutsipa kubva pasi, ndokuisa patsoka pamafudzi upamhi oga, ruramisa emaoko enyu zvishoma hwakakungwa. On the fema kudhonza pamutsipa kuti chipfuva, emaoko chakatsikirirwa, kumbomira, exhale uye kudzikisa kubhawa.

Dzakapeterera pakati zvidhinha. Tora D-bata mubato kubva pasi, kuva pakati Simulator. On the exhale, kudhonza mubato kusvikira musoro kusvikira emichindwe anoiswa pamusoro pamafudzi, kumbomira exhale kusiyiwa.

Kurovedza nokuda biceps vagere

Vanobudirira muviri nokuti biceps ari yokurovedza muviri nokugara:

Nokusimudza dumbbells nokuti biceps. Takasvikogara pasi pabhenji, agadzirisa kumusoro, kuchengeta Kutsauka kumashure, tora dumbbell kwakajairika rokuona. On the fema simudza dumbbells chete pamusoro muhudyu uye vanotanga tenderera mumakwenzi kumusoro apo dumbbell achava pedyo mapfudzi, nezvanza vanofanira kutarira kumusoro, kumbomira exhale, vanotanga kudzikisa dumbbell vanoshandura yemichindwe.

The achamuka Ez barbell pabhenji Scott. Tora rezasi kubata nemizariro, pachigaro pabhenji runonditsikirira triceps mumhanzi kumira siya pambiru, asi emaoko pasi ari zvishoma wakakokonyara chinzvimbo, uye inofemwa kumutsa barbell kuti hunyambiri nzvimbo honokono, ita nedzinovengwa kumbomira uye dzinosiya anenge kusvikira pakuguma.

Kuramba kukura. Isu akagara pabhenji, utore dumbbell kubata pasi, ndokuisa patsoka kupfuura pamapfudzi, akotamire mberi kuitira kuti yepazasi chikamu biceps vakazorora pamusoro rorudyi, ruoko mumwe kuzorwa ibvi ake. On the fema kusimudza dumbbell kuti chipfuva, kumbomira, exhale iwuyiswe pasi zvishoma nezvishoma. Tinoita zvimwechete pamwe Ukuwo.

Pahwaro kurovedza izvi, unogona kusika chero seti kurovedza nokuda biceps ari yokurovedza muviri.

Biceps nokudzidziswa chirongwa

Zvirongwa Workout maoko zvakawanda, unogona kushandisa kurovedza siyana, akasiyana nhamba seti uye reps, shandisa supersets, trisety. Zvose zvinoenderana nechinangwa kurovedza.

A chirongwa yokuenzanisira Anotenda akaita chimwe pashure pomumwe. The nzira yokutanga 15 reps uye vamwe vatatu - on 8.

1. Dzakapeterera pamwe dumbbells akatasva Simulator.
2. biceps Curl rave pamusoro deva pabhenji.
3. Ndakamira curl they aine barbell.

Tsandanyama pakupedzisira vajaire mutoro. Kuti tirambe navo kushushikana vachiwedzera, zvakakodzera nguva nenguva kushandura chirongwa mukurovedza kuwedzera uremu.

Chii kusarudza: kudzidzisa pamwe murayiridzi kana kuzvipira kudzidza?

The inonyanya chikanganiso beginners paruvanze - kuteerera murairidzi mabasa. Kazhinji, asi rookie mukamuri anoziva zvachose sei kuti zvakarurama kuita kwete chete muviri biceps ari yokurovedza muviri, asiwo basa kune zvose mamwe mapoka tsandanyama. Saka kazhinji munhu anogona kuchengeta kuvhiringidzika mutengi vateereri vasinganzwisisi, nokuti chii Simulator vachibva, sei kuita, kutanga mamwe mapoka tsandanyama inofanira kubatanidzwa mune imwe Workout, uye chii - kwete.

Kana uchida kubudirira nemigumisiro yakanaka paruvanze, ari murairidzi haagoni kuita pasina. Chii chinoita kurovedza pamwe murayiridzi:

• yakarurama muviri unyanzvi;
• nokudzidziswa hurongwa ;
• mitemo kudya zvinovaka muviri;
• ruzivo zvemitambo kudya;
• richiona nezvezvabuda yechiitwa;
• kuderedza kukuvara;
• nokukurumidza budiriro nezvibereko.

Vadzidzise biceps oga hazvina musoro, zvinoda misoro nzira. Chokwadi, rinotenda kuti biceps, triceps ari yokurovedza muviri kupfuura akakurumbira pakati pavanhu. Nomazvo maoko kupomba kunobatsira kuvaka tsandanyama uye kuvandudza pakuonekwa.

Asi usakanganwa pamusoro mamwe mapoka tsandanyama, iyo iri muviri zvakakwana. On hwaro ichi, zvinokosha kuti kusanganisa kurovedza muviri mumapoka akawanda. Somuenzaniso, kurovedza nokuda hamstrings panguva yokurovedza muviri kunogona pamwe zviitwa pamusoro quadriceps nemhuru, Workout chipfuva dzinogona kubatanidzwa pamwe musana uye zvichingodaro.