How kuvaka biceps pamba pfupi?

Mibvunzo sezvo kupomba biceps enyu kumba, vakawanda vanofarira vanhu vari kufunga kupa kufarirwa chimiro chayo. Biceps pachayo kunoonekwa sechinhu "bhizimisi kadhi muvaki," uye izvi zvishoma tsandanyama ari inflated hurumende kunoratidza kuti mutambi Bodybuilder ane simba guru uye tsika. Murume ane simba havazokwanisi kupomba biceps enyu kumba, nokuti tsandanyama ichi zvinoda kushivirira uye nokutsungirira, uye kushandiswa barbells kudzidzisa pamwe rinorema Zviidzo hakuna kukwana. The yakanakisisa chishandiso nokupa biceps dumbbells vari yakanaka chimiro, izvo zvinogona kushandisa katatu pavhiki uye kumba. Mukuwedzera chine dumbbells mutambi chete vanoda nechigaro uye pamahombekombe bhora, kuchaitika zvakanyanya achibatsirwa kurovedza.

Split: Paunenge uchisarudza sei kupomba biceps enyu kumba, usafunga kuti kuita zviitwa pazvanza zvako zvichaita kukanganisa vamwe Workout wako, vachibvumira kupomba mamwe mapoka tsandanyama. Biceps zvakafanira kuti uku pamba ose dzimwe zuva, nevamwe nokudzidziswa uye zuva pane chete Workout uve vaviri, chii chinonzi "kaviri-Split" iri mutambo. Zvisinei, pakati kurovedzwa dzose uye kurovedza nokuda biceps uku kuenda maawa anopfuura matanhatu, saka vamwe zviitwa zvinogona kuitwa mangwanani, rimwe - manheru.

Muchiitwa: Kugadzirisa dambudziko sei kupomba biceps enyu kumba, tevedzera humwewo rinobuda kubva agere chinzvimbo uye kuwana kugokora flexed munobuda kukwesha supination, pakupedzisira nguva biceps vanofanira ruoko kuti vaifanira. Chiitwa ichi chinogona kuitwa mashomanana nguva nechimwe ruoko. Pashure paizvozvo, Zvinokurudzirwa kuti kutora guru bhora, izvo uchava mukuru projectile kuita curl they. Kunyange kurovedza kwakadaro vamwe muviri kuva itsva, kujaira muviri, kushandiswa bhora mumba basa anogona kuwedzera kushanda.

Beach bhora inofanira kuva huru uye kutsigira uremu mutambi, nokuti aizofanira kutambanudza musana wake. Uye iwe unofanira yakanaka tatamuka makumbo uye tora chinzvimbo kuti muviri wagadzirirwa, uye ipapo unofanira kutora dumbbell uye vaifanira ruramisa maoko, akabata dumbbells nyore rokuona. Chengeta musoro ako, kuti anopenya akatungamirirwa panguva remba, maoko kuitira kuti emaoko enyu arambe mira. Kana maoko vakatsunga kuti muganhu, vakamira kwekanguva kune biceps panguva yepamusoro yaiva kugadzikana kupfuura, uye zvishoma nezvishoma uye chinyararire ruramisa maoko. Panguva yechiitwa zvakakosha kufema rhythmically.

Zvinotarisirwa kuti nokukurumidza kupomba biceps kumba, zvinosanganisira maekisesaizi "diagonal Hammer", umo unofanira kufambisa dumbbell Tsanga yacho yaichekwa kune nevakomana rorudyi. Kana ruoko pamwe dumbbell rinosvika rokumusoro pfungwa, unogona kuita pfupi kumbomira, uye ipapo zvishoma nezvishoma kudzikisa rinorema barbell.

Mazano sei kupomba biceps enyu kumba, anouya mumwe muviri pamwe bhora guru. Unofanira kupfugama pamberi bhora akaiisa paruoko rumwe rinorema dumbbell, kukwesha Ukuwo nomutambi vambozorora kuzorwa bhora pachake kuramba takatsiga yake, uye musoro wake tilted mberi havafaniri kuva. ruoko rwake pamusoro bhora napo kuti atsaudzire kugokora, uye ipapo kusimudza dumbbell biceps nesimba. Kana nzvimbo ruoko pamwe dumbbell rinosvika yepamusoro pfungwa, kumbomira, yozononokera ruramisa ruoko.

Exercises vane dumbbells Unogona kuita amire uye kuita humwewo kupota wandei repetitions paruoko rumwe norumwe. Kana panguva kudzidzisa iwe achashandisa "zvakaoma" uremu, uchawana mukana nokukurumidza zvakakwana kuita kuwedzera tsandanyama guru biceps yenyu.