How kuvaka biceps

Ndosaka inonzi biceps mutambi mubhizimisi kadhi. Saka, vanenge vose vavaki vanofarira sei kupomba biceps yenyu. Kazhinji, simba uye simba biceps zvinoshongedza munhu kupfuura mavanga. Uyu nezvaunofunga nemunyori. Ndine, pfungwa, uzere mavanga, saka ndinogona enzanisa.

Kuti kupomba biceps enyu, uchada imwe nguva uye, naizvozvovo, kushivirira. Ndosaka vanoti kuti simba Bodybuilder pa izvi "zvakapembererwa" asingagoni. How kupomba biceps enyu kumba zvakanaka? Tinoda mumwe minimini.

biceps yedu kuita mabasa akadai vaikunga ruoko uye honokono vari vadyi, Thando kubva mumakwenzi. Zviya, actuate mabasa aya uchishandisa tsvimbo imwe chete asingagoni. Biceps uku pamusoro pamatanda, kushandisa tightening neizvi rokuona. The kutaba angava yakatetepa, svikiro kana pahupamhi.

How kuvaka biceps rakarurama - nzira dzekuziva kuti rikutungamirire

• Biceps uchipinda munyaya vanenge vose nomutambi kurovedza. Naizvozvo, kana vari havaratidzi yakatanga, kufambira mberi yose Bodybuilder anotambura. Saka zvakawanda tifunge rinoda simba, uye kwete mukanyiwa ari biceps.

• Tikava biceps, unofanira kuyeuka kukura vemimwe tsandanyama.

Best mates pumped biceps kumba, vari hwakarongwa dumbbell.

How kuvaka biceps kumba - Exercises

Exercise kutanga - paakasimudza dumbbells vakamira

• Usevere maoko ako dumbbells pamwe nomuviri. Compressed maoko akatarisa muviri wako.
• Rave wira uye ruramisa emaoko ako apo rokurera dumbbell takabatana.
• Chete muviri rinoitwa panguva imwe chete nemaoko maviri.

Rovedza wechipiri - anosimudza Alternate iri agere nzvimbo

• Unofanira kugara pachigaro.
• Ari kutura maoko dumbbell compressed zvanza akatarisa muviri.
• Nepo kufema, apo isu kuva bhurasho pamwe dumbbells pamusoro uye vanokunga ruoko panguva kugokora. Elbow pakurera.
• Unbend ruoko, kufema uye uchisiya dumbbell pabasa rayo yepakutanga.
• Dzokorora muviri nevamwe ruoko.

Exercise wechitatu - anosimudza vachida

• Gara pasi (bonde) akasendamira kumashure pamubhedha kana kumahombekombe bhora.
• Maoko dumbbells nhema pamwe pamuviri, michindwe Kusangana pfupi. Head twasu.
• Panguva iyoyowo fema wakarerekera maoko enyu. Emaoko vachiri.
• On the exhale, kutwasanudza maoko.

Rovedza chechina - paakasimudza dumbbells pachigaro neruoko rumwe

• Unofanira kupfugama pamberi chair.
• Dzakaonda chityu chair.
• Mumwe ruoko ane dumbbell, uye mumwe woramba uri nechigaro.
• Regai kuteura musoro wako uye tisingaomereri rwake ane dumbbell pachigaro, rerekai kuti fema uye vanokunga pamukova kugokora sezvo imi exhale.
• Same kuita rumwe ruoko.

Rovedza wechishanu - nokusimudza biceps nejira

• Twasu.
• Dumbbell akabata, akakotamira pasi pamberi pake refu nejira.
• On the fema vanobwembura ruoko, kuedza kuchengeta emaoko enyu mune yakamisirwa chinzvimbo.
• On the exhale, kutwasanudza maoko.

How kuvaka biceps, pfungwa, zvinonzwisisika. Asi, kana iwe uri kare kutaura munhurume runako, hakusi okushamisira kudzidza kuvaka rokumusoro chipfuva netsandanyama.

Swing bhokisi zvinogona kushandisa dumbbells idzodzo.

Exercise kutanga

• Tora iyoyo chinzvimbo rechitatu muviri - Gara pasi (bonde) akasendamira kumashure pamubhedha kana kumahombekombe bhora.
• Maoko rakasanganiswa Zviidzo zvakasiyana mirayiridzo, compressed michindwe akatarisa mudenga. Head twasu.
• Kuita mweya. Sezvaunoramba exhale, wakarerekera maoko enyu panguva imwecheteyo, paakauyisa dumbbells panguva imwecheteyo pedyo zvikuru muchipfuva chake.
• On the exhale, anoparadzira ake maoko dumbbells.

Exercise wechipiri

• Twasu. Maoko dumbbells kudzikisa pasi. Compressed maoko akatarisa muviri wako.
• Inspiratory dumbbells panguva kumuka pachiyero chipfuva varambana kwakasiyana-siyana pamusoro noruoko rwake.
• On the exhale, maoko hwakakungwa panguva kugokora, dumbbells vanounzwa kuti chipfuva chake uye pasi.

Kuwanda repetitions chiitwa zvose kutsanangura pachavo. The chikuru ndechokuti zvakanga zvakafanana. Ndiri kuita 15 repetitions.