Bulging biceps uye vose vanogona

Kwemakumi emakore, kuvakwa gadziriro muviri (muviri-kuvaka) ndiyo imwe yenzvimbo dzine mukurumbira yemitambo. Kugadzirwa tsandanyama zvinobatanidzwa ose kondinendi uye munyika dzose. Muchiitiko chino, imwe yenzvimbo dzine mukurumbira tsandanyama ndiye bicep, vatambi vakawanda dzakabatanidzwa zvikuru ayo budiriro. Kuti udzidze sei kupomba biceps enyu, uye ichakurukurwa munyaya ino.

Sei kudiwa biceps

Biceps, kana biceps brachii, riri basa traction zvose kwevanhu kufamba. Rinogona kushandiswa oga (mu voga), uye akabatana ari broadest tsandanyama kumusana. Muchiitiko chino, dzinenge nguva dzose kana honokono rinobatanidzwa - kuitira kuti pave traction zvakafanira kuti yakasimba kuomerera kumativi ose pamaoko.

Mazuvano pane yakawanda zvokusarudza sei kupomba biceps yenyu. Izvi zvinogona kuitwa yokurovedza muviri, kumba kana kunyange mumigwagwa uchishandisa kwakajairika chinjikira bhaa kana kwepuranga rakachinjika. In ichi ndikarangarira vanodzidzisa kwete chete, asiwo anoshongwa zvakadai expanders, dumbbells, kettlebells kana barbell. Kune dzakasiyana inoverengeka ichi tsandanyama kupomba, imwe neimwe ine pachake zvachiri.

Exercises mundege Scott

Biceps inoshandiswa pandaishanda kumashure tsandanyama uye pari zvino uri kuwana mamwe ropa. Asi nokuti pahunhu zvinoda kushandiswa anokosha, kana voga Muchiitwa vanosimbisa chete musoro wake.

Imwe yenzira kupomba biceps venyu yokurovedza muviri ndiko bhodhi vachida, kana bhodhi kuti Scott. Simulator ichi ndicho chigaro, pamberi zvakasimbisa bhodhi ari slant kuna jengachenga mutsetse. Nokuti kurovedza zvakakodzera, unofanira kutora hwomutambarakede nzvimbo kuzorora kwake emaoko, uye chero nyaya kwete kundodzitora pachiso panguva yose muviri.

Rakashandiswa counterweight dumbbell pakapuranga pamwe W serin'i kana chitambi chinogumbura mudziyo, kana magadzirirwo akadaro inopiwa. Kunewo marudzi, iyo inoshanda sezvo counterweight kuti ruoko, wakaisa Pancakes kubva kubhawa. Asi ainyanya kushandiswa kubhawa.

Kuekisesaiza zvinoitwa sezvinoitwa kakawanda. Kana uchida kupomba biceps dzenyu huru, nhamba inodiwa repetitions mune imwe nzira havachiri pane 6-7 nguva. Recommended muviri 8-12 nguva revatema kukura. Uye kana uchida kupa nechekare kunyatsobudirira tsandanyama rokuyamura, uyai pano zvakayamura iri mari yokudzokorora, kwazvo 15 nguva.

Zvinofanira kurangarirwa kuti nguva yakanakisisa muna rimwe kurovedza nzira iri pakaputsika 40 kusvika 65 seconds. It iri nguva tsandanyama kuva kunonyanyisa kunyatsoshanda. Saka kana iwe uchiita repetitions nhanhatu, apo mumwe inofamba achava 7-8 masekonzi 12 repetitions - 5-6 masekonzi, uye panyaya yokupa tsandanyama kuti chitsama nokukurumidza inowedzera zvakatonyanya - kusvika mumasekonzi 3-4 chete kudzokorora.

Exercise pamwe dumbbells agere

Ari agere nzvimbo inogona pumped biceps dumbbells uye pasina Scott mapuranga. Kuti aite izvi, unofanira kugara pasi pabhenji wakaiswa shure panguva necheparutivi kweinenge 75-80 inegumi, uye pasi pamusoro payo kuti musana inonyatsoenderana naka kune yose zvayo pemvura. Panguva yechiitwa, unofanira nechokwadi chokuti muviri yakaramba mira.

Maoko dumbbells vari chinzvimbo kumativi ose here. Maekisesaizi anogona kuitwa aakapa vachishandisa kutenderera brushes, uye pasina izvozvo. Nyore Ipfungwa - muviri pasina pronation. Muchiitiko chino, michindwe dzakatarisa mberi nechepasi, uye vakadzokera (kwauri) pamusoro.

Exercise pamwe pronation rinopa wakatsetseka Kutenderera bhurasho panguva nokumutswa richikwidibira zvemabhomba. Muchiitiko chino, kuwedzera kune mamwe kupomba biceps pachena brachioradialis tsandanyama. Panyaya iyi, muna chinzvimbo muchindwe akatarisa shure zvakafanana sezvo iri repamusoro chinzvimbo.

Kana isu uku ari dumbbell biceps, tine mbiri zvokusarudza - kuzviita nemaoko maviri panguva imwe chete, kana sequentially. Kana uchizopa kusimudza masimbi panguva, ipapo chenjerai kuitira kuti muviri wako haasi hwakakungwa kuti aivabatsira basa biceps. Yeuka kuti ichi chinhu yoga muviri, uye basa anofanira chete biceps.