How download biceps pamba, achichipa maminitsi mashoma pazuva

Biceps - ndiko tsandanyama, izvo saka anoda kushamisira nomumwe, ndakabata ruoko panguva kugokora. Izvi zviri kuita kuti tiratidze 'strongmen "vemazera ose, kubvira vechikoro kuti muviri nenyanzvi. Rakanga riri tsandanyama urwu rudo kuyemura vasikana pamusoro mahombekombe uye yokurovedza muviri, saka mumwe nomumwe anozvipira pamusoro anoedza mwoyo. zvavanokwanisa vachivakuza. Nyaya ino inotaura kuti uku ari biceps kumba, uye rudzii zvinhu zvakakodzera vainyatsotarisirwa.

Kana kuramba kudzidziswa yokurovedza muviri hauna nguva, usaora mwoyo - yakaisvonaka "pumped" biceps kunogona kuwanikwa uye kumba, pamwe kurovedza kweinenge awa nguva matatu kana mana pavhiki. Uchada vakasvimha - hwakarongwa dumbbell, apo munhu kurovedza shoma vari anodiwa kuita nguva dzose, uye shoma nesimba. Nokukurumidza pumped biceps kuchaita siyana zvishomanana muviri inorondedzerwa pazasi.

Basic Muchiitwa zvinowedzera biceps munguva pfupi - iri zvakasiyana siyana yokudhinda pamwe dumbbells. Izvi zvinosanganisira rinobuda kubva nokugara chinzvimbo, anosimudza vachida, diagonal "sando" nemateru makata rakananga makabatisisa tauro. Kana ngaakuitirei pamwe Implementation kurovedza nyore izvi, zvino anova anyatsooneka sei kuti uku ari biceps kumba uye kuwana mugumisiro mbiri mavhiki.

Ups agere. Kuti aite pachiitwa ichi unofanira kugara pachigaro uye atore dumbbell yairema kwete makirogiramu asingasviki shanu. Zvino tinotanga majana vachisimudza nezvanza ake kwaari, vakafugama navo panguva emaoko uye vanokakata pamapendekete. Panguva iyoyo, apo kugokora anoumba yakarurama yorusvingo, zvakakosha kuti atange kushanda noruoko, kuti biceps pakupera nguva yakanga kutorarama sezvinobvira. Panguva iyoyo, apo mumwe ruoko chinomutswa kuita, wechipiri anofanira kudzokera panzvimbo yayo yepakutanga. Kuita upgrades dzakadaro chinodiwa matatu anoita gumi nguva imwe neimwe. Nokufamba kwenguva, izvozvo zvichaita kuti kuwedzera uremu nerimwe dumbbell.

Vachida anosimudza. Ose mutambi uye murairidzi uyo anoziva uku ari biceps, nguva dzose angarayira kutanga kuita izvi. It iri ndechokuti rinobvumidza, sedziya vanorondedzerwa pamusoro anoteererwa pamusoro puranga vachida (anogona chikatsiviwa chikuru Inflatable bhora chigaro kana backrest). Hand ndee kuitira kuti kugokora yorusvingo akaumbwa muviri mana nemashanu madhigirii uye dumbbell uremu kunofanira zvinobvira vapinze tsandanyama (saka unofanira kurinhonga, saka kuti munhu aisagona kusimudza dumbbell anopfuura gumi times). Kuita mumwe pachiitwa matatu anoita kagumi.

Diagonal "sando". Akamira dumbbells mumaoko vanotanga vabatirane imwe, maererano pakatarisana rorudyi. Chiitwa ichi chinoratidza sei kupomba biceps enyu, uyewo kunetsa chiningoningo extensors, pamafudzi tsandanyama uye brachioradialis tsandanyama. Akaita zvakafanana kangani sezvo yapfuura muviri.

Ups rworudyi kutaba. Vamire (tsoka fudzi upamhi kunze zvichiomerera) tanga rave kusimudza dumbbells yakananga kubata, michindwe "voga." Hands vanofanira zvinobvira kufonyora zvishoma nezvishoma uye pasina kuchinja kwakasimba. At pamusoro anosimudza zvinofanira kuitwa kumbomira wechipiri, uye ipapo mberi chiitwa. Tinoita rinobuda kwakadaro kagumi muna matatu pazvinhu.

Ups pamusoro wekumeso. Yakanyatsoti munhu dumbbell yairema gumi kana gumi nemashanu (pakupedzisira kurema inogona akawedzera) makirogiramu ari refu tauro uye kutanga kuita upgrades, nokuchengeta emaoko enyu achiri sezvinobvira. Panguva pamukwidza munofanira kutendeuka kubva zvishoma mumakwenzi, changing kwazvakarerekera makabatisisa chatakagara "mumutsara". Musakanganwa kuita diki kumbomira pamusoro, kuderedza tsandanyama panguva ino.

Zvino imi vanoziva "yokungotaura chikamu", iyo vachakuratidza sei kuti uku ari biceps kumba. Uye sei makirasi aya kuti kubudirira tsika, zvinoenderana Nguva basa uye kuwedzera workloads.