biceps Exercise yevasikana: kurovedza muviri + chirongwa chakagadzirira-chakagadzirwa

Iyo biceps ndeye-misoro-misoro miviri yepafudzi, inoyevedza inoonekwa kunze kweruoko. Iyo inowanzo kuratidza sechiratidzo chemuviri une mhasuru, saka inozivikanwa kune wese munhu. Kana iwe ukafunga kushandira kuzorora uye kusimbisa kwetsandanyama, tinokupa iwe sarudzo ye inoshanda maekisesaizi pamusoro biceps uye chirongwa chekudzidzisa, kuitira kuti iwe ugone kusimbisa nzvimbo dzedambudziko kana kushanda pamhasuru zvichienderana nezvinangwa zvako.

General ruzivo nezve kudzidziswa biceps

Kunyangwe iwe uchida vasikana kudzidzisa biceps?

Kana iwe uri kuita kudzidziswa kwesimba uye uchida kuyerwa kuti ushande ese mapoka emhasuru, Ehe, kuita maexercise pane biceps inodiwa. Zvikasadaro haugone kuzadzikisa kufambira mberi kunodiwa mune mamwe mhasuru. Semuenzaniso, hunhu hwekudzidza hwemashure ekumashure anodikanwa yakasimba biceps mhasuru. Uye kana zvikasakura, haugone kufambira mberi mukusimbisa mhasuru dzemusana.

Kana iwe uri kuita kudzidziswa kwesimba asi uchingoda kudzikisa huremu uye nekuunza tsandanyama mutoni, kuti uite zvakasarudzika zviitwa zvebiceps kusarudza. Panzvimbo iyoyo iwe unogona kusanganisira 1-2 kurovedza kwema biceps mukudzidziswa kwemaoko, asi iyo yakazara seti yemitambo yeiyo biceps haina basa. Mune ino kesi, tinokurudzira kuona chinyorwa: Wepamusoro makumi maviri maekisesaizi emaoko. Inopa chirongwa cheGeneral chezviitwa zvekutaurisa maoko, kusanganisira biceps, triceps nemapfudzi (Delta).

Vazhinji vasikana vanonetsekana kuti kudzidzisa simba tsandanyama kwavo kuchawedzera uye muviri unozoita mhasuru uye mativi. Zvisinei, tinokurumidza kukuvimbisa iwe. Kunyangwe zviine huremu hunorema kuti uwane vasimba musimba kukura vasikana zvinonetsa zvakanyanya nekuda kwematanho ehuremu hwehomoni. Saka usasiye kudzidziswa kwesimba, nekuti nerubatsiro rwavo, unogona kuwana yakanaka toni muviri.

Ndinofanira kudzidzisa kangani biceps?

Kana kudzidziswa kwesimba, iyo biceps inowanzo kudzidziswa mune rimwe zuva ne shure, nekuti panguva yekudzidziswa kwesimba pamhasuru dzekumashure dzinosanganisira mhasuru dzemaflexors eruoko (biceps). Imwe sarudzo yakakurumbira kudzidzisa mhasuru dze biceps mune rimwe zuva nemhasuru vanopikisa, kureva triceps. Sarudzo yekutanga ndeye tsika. Sarudzo yechipiri inowanzo shandiswa kana iwe uchida kushandura yechinyakare chirongwa chekudzidziswa kwesimba nyowani yekukura kwesimba kuita.

Saka, kana iwe uri kuita simba rekudzidzisa, iwe unoita maekisesaizi pane ako biceps 1-2 nguva pavhikikushandisa imwe yemasanganiswa maviri emapoka etsandanyama muzuva rimwe:

• Kudzoka + Biceps
• Biceps + Triceps
• Biceps + Triceps + Mapfudzi

Kana iwe uri mukutanga uremu uye kuonda, zvakanakisa kushandisa kurovedza muviri muzvikamu zvakasiyana zvemhasuru, sezvatsanangurwa pamusoro, uye nemuviri wese. Muchiitiko ichi zvakafanira kubhadhara kune wedunhu kudzidziswa, uko kunosanganisira akasiyana siyana maekisesaizi kune akasiyana mhasuru, kusanganisira biceps.

Exercises pamusoro biceps vasikana

1. Kukombama kwemaoko pamabhiceps

Peta maoko ako ndeimwe yeanonyanya kubatsira uye anoshanda ekurovedza emabiceps kuratidza maoko ako. Simuka wakatwasuka, tora dumbbell muruoko, michindwe yakatarisana kumberi. Ruramisa musana wako, chengetedza magokora padyo nemuviri. Pane exhale, kukotamisa magokora ako, simudza maoko ako uye mukombe zvanza zvako kumapendekete. Maoko ari pamusoro pegokora anoramba akamira. Pane inhale zvishoma nezvishoma dzikisa ruoko kuti udzokere panzvimbo yavo yepakutanga.

2. Kukotama maoko nema biceps nekubata "sando"

Ichi chiitwa che biceps ndechimwe chekusiyana kwekukotama kwemaoko, asi pano isu tinoshandisa kusarerekera kubata, saka pane mumwe mutoro pane chakanangwa mhasuru. Simuka wakatwasuka, tora dumbbells mumaoko, michindwe yakatarisana. Edza kuchengeta magokora padyo nemuviri, mapendekete ari pasi, achidzoka akatwasuka. Pamusoro peiyo exhale, bend zvidzitiro zvako, mapendekete mudenga papfudzi. Pane inhale inodzokera kunzvimbo yekutanga.

3. Kukombama kwemaoko pabhasikiti nekuchinja kwemaoko

Ichi chiitwa cheiyo biceps inonyanya kukodzera kune avo vane pamberi peanorema dumbbells. Tora dumbbells mumaoko asina kwazvakarerekera kubata. Pane exhale kukotamisa gokora uye simudza ruoko rwechimwe ruoko, uchitenderedza bhurasho kune mubatanidzwa. Pane inhale zvishoma nezvishoma dzokera kunzvimbo yekutanga. Wobva waita kufamba kumwe nerumwe ruoko. Chaizvoizvo, iwe unogona kukotamisa maoko maviri panguva imwe chete, uchibvumira huremu hwemabhero. Ichi chiitwa che biceps hachikurudzirwe kana iwe uine matambudziko nema carpal majoini.

4. Kukotama kwemaoko pa biceps, nekutenderera kwegokora

Iyi sarudzo inoshandisa ma biceps ari kutsvaga kune avo vanoda kusiyanisa tsika yekudzidzira. Nheyo yacho yakafanana neyekutanga kurovedza muviri. Tora dumbbells kuitira kuti machindwe atarise kunze. Pamusoro pe exhale, bendera magokora ako kuti umise kona yakatwasuka pakati peruoko nepamberi. Mune chinzvimbo ichi, bata kwemasekondi maviri, shandura mubatanidzwa wecarpal 2 degrees uye kumashure. Wobva wadhonza maoko kumapendekete pane inhale inodzokera kunzvimbo yekutanga.

5. Kubatikana KwaZottman

Ichi chiitwa cheiyo biceps iri iri mubatanidzwa wezviitwa zviviri: kubhururuka kwakatwasuka + kubhururuka reverse kubata. Tora dumbbells uye tenderedza zvanza zvako kunze, dzoka wakatwasuka, mapendekete pasi. Pane inhale inokotamisa magokora ako uye simudza zvanza zvako kusvika padanho repafudzi. Tenderedza ruoko rwako nemadhigirii zana neshanu saka vakatarisa panze. Pane inhale, dzikisa maoko, chengetera kumashure kwakabata. Munzvimbo yakadzikiswa tenderera chiuno kumashure 180 madhigirii uye dzokorora kurovedza muviri.

6.Kufambisa biceps inochinja

Maitiro ekurovera akakurisa kuita, kana iwe uchida kuwana mutsindo, asi iwe unongova ne dumbbell diki. Tora dumbbells uye ukotamise magokora ako kuitira kuti bendekete nepamberi zvigadzire yakatwasuka kona. Zvino ita kufamba uchikwenya, uchisimudza maoko mudenga mudiki amplitude. Iwo maekisesaizi pane biceps zviri nani kuti usadzidzise nehuremu hunorema.

Kune ma gifs ndatenda youtube chiteshi HASfit. Nenzira, isu tine sarudzo huru yekudzidziswa kwesimba kubva kuHASfit yetoni yemuviri nekusimbisa mhasuru. Ikoko iwe unowana mashoma mashoma mapurogiramu pane biceps.

Ronga kurovedza pama biceps evasikana

Ndeupi huremu hwemakomba ekuwana?

Mubvunzo wekutanga unomuka usati wadzidzira biceps, mashandisiro ekushandisa huremu hwemabhero? Kana iwe wakanyatsofunga kutanga kudzidzira kumba, zvirinani kutenga inodonha dumbbells inosvika 10-15 kg. Kunyangwe iwe uchingotanga kuita maekisesaizi pa biceps, uye iwe uchinge uine huremu hwakaringana hushoma, pakupedzisira tsandanyama dzako dzinozoenderana, uye zvinoda kuwedzera huremu hwemabhero.

Kurema kwema dumbbells kunoenderana nezvinangwa zvako:

• Kana iwe uri kushanda pakukura kwemhasuru, wobva watora huremu hwemakomba ekunyepedzera, mune yazvino iteration munzira inoitwa panonyanyisa kuedza. Kune vanotanga vasikana vanokwana zviyereso of 5-7 makirogiramu, kwenguva yekutanga kurovedza muviri pa bicep izvo zvinokwana. Muchiitiko chekudzidziswa pamusoro pekukura kwemhasuru iwe unofanirwa kuita kurovedza kwema 8-10 reps, 3-4 nzira.

• Kana iwe uri kushanda pamhasuru toni uye kupisa mafuta, huremu hwezvimedu zvekutanga, iwe unogona kutora 2-3 kg. Muchiitiko ichi, kurovedza muviri kunosanganisira biceps 12-15 reps ye 3-4 nzira. Nekudaro, mune ino kesi, iwe uchafanirwa kuwedzera zvishoma nezvishoma huremu hwemakomba, zvikasadaro kugona kwekudzidziswa kwemhasuru kuchaderedzwa.

Workout chirongwa biceps chevasikana

Workout chirongwa biceps chevasikana, zvichiteerana zvinosiyanawo zvichienderana nezvinangwa zvako. Kana tangotsanangudza kuti kana uine dumbbell diki chete (5 kg), hapana sarudzo, shandisa chirongwa chechipiri. Nediki dumbbells nezve chero mhasuru kukura inogona kunge isiri kunze kwemubvunzo, asi ita 8-10 reps nehuremu uhwu hausi kukwana mutoro.

Ronga kukura kwemhasuru:

• Kukotama kwemaoko pane biceps: 8-10 reps, 3-4 nzira
• Kukotama kwemaoko pane biceps inobata "sando": 8-10 reps mune matatu seti
• Kukombama kwemaoko pa biceps nekuchinja kwemaoko: 8-10 reps paruoko rumwe nerumwe muzvikamu zvitatu
• Kubhururuka kweZottman: 8-10 reps mumaseti matatu

Zorora pakati pemasekondi 30-45 masekondi. Zorora pakati pekurovedza muviri maminetsi maviri.

Ronga mhasuru toni (unogona chete kurovedza 4 chete kwesarudzo yako):

• Kukotama kwemaoko pane biceps nekumonyoroka: 12-15 reps, 3-4 nzira
• Kukotama kwemaoko pa biceps nekubata "sando": 12-15 reps, 3-4 nzira
• Kukombama kwemaoko kuma biceps nekuchinja kwemaoko: 12-15 reps, 3-4 nzira
• Kufunganya kweSettimana: 12-15 reps, 3-4 nzira
• Kumanikidza kurira pane biceps: 15-25 kudzokorora, 3-4 nzira

Zorora pakati pemasekondi 30-45 masekondi. Zorora pakati pekurovedza muviri maminetsi maviri.

Kana iwe usingakwanise kuwedzera huremu hwemakomba, edza kuwedzera huwandu hwekudzokorora kana kuita wakashandiswaonhuwandu hukuru hwenzira.

Sei kudzidzisa biceps hapana dumbbells?

Chii chaunofanira kuita kana iwe usina dumbbells uye uchida kuitenga hapana mukana? Biceps - uyu mhasuru, izvo zvinoita zvisingaite kudzidzisa uri wega pasina zvimwe zvekushandisa. Nekudaro, zvimisikidzo zvinogona kutsiviwa zviri nyore nezvimwe zvishongedzo.

Ndingaite sei kutsiva dumbbells:

1. Panzvimbo pezvimumabhero shandisa bhodhoro repurasitiki rakazadzwa nemvura kana jecha:

2. Tora bhanhire rakasununguka (mumutambo wemitambo) kana bhanhire rakasununguka (mune chitoro chemishonga). Neichi chinhu iwe unokwanisa kunyatsodzidzisa tsandanyama dzemuviri wese, iye akaomesesa uye anotora nzvimbo shoma kwazvo:

3. Kana iwe unogona kutenga tubular expander, inobatsirawo pakudzidzisa kwesimba. Nezve izvi iwe unogona kugara uchienda nazvo newe:

Vhidhiyo inoshanda ye biceps kumba

Kubata kwakanakisa kweiyo biceps inopa iyo HASfit timu. Kwemakirasi iwe unozoda seti yemakomba, chirongwa chakakodzera vese varume nevakadzi. Kana iwe uchida kuita, uyezve aya maekisesaizi ebiceps anoenderana newe zvakakwana:

1. 12 Minute Dumbbell Bicep Workout Pamba

2. 14 Minute Dumbbell Bicep Workout Pamba

3. 20 Minute Kumba Bicep Workout ine Dumbbells

Kana iwe usiri kuda kupatsanura kuita maekisesaizi pa biceps, asi tsvaga iyo General Workout kwemaoko nemapfudzi, wozotarisa edu ekuunganidza mavhidhiyo: Wepamusoro gumi nemaviri ekudzidziswa kwesimba ne dumbbells emuviri wepamusoro kubva kuFitness Blender.

Onawo:

• Wepamusoro makumi mashanu ekurovedza matako pamba
• Wepamusoro makumi mashanu ezviitwa zvemuviri wedumbu

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