Mapulogalamu apansi ndi apamwamba omwe amapita kumbuyo ndi ma biceps akuwongolera kumanga nyonga ndi minofu m'matumba, m'munsi, kumbuyo, rhomboids, mitu yonse ya biceps ndi zowonongeka.
Kuchita masewera olimbitsa thupi kumaphatikizapo kupangidwira, kutanthauza kuti mudzachita masewero awiri a gulu lomwelo, kupumula ndi kubwereza nthawi imodzi kapena kuposerapo, pogwiritsa ntchito kulemera kokwanira kuti mutha kukwanitsa kukonzanso 10-12. Ntchitoyi imatenga pafupi mphindi 45 malinga ndi nthawi yanu yopuma ndipo ndi angati omwe mumasankha mukamaliza.
Kusamala
Onaninso dokotala musanayambe ntchitoyi ngati muli ndi kuvulala, matenda kapena zinthu zina.
Zida Zofunikira
Zojambula zosiyanasiyana zolemera, zamatumizi, mpando kapena mpira, ndi gulu lokaniza .
Momwe Mungayankhire Pulogalamu Yombuyo ndi Biceps
- Yambani ndi mphindi zisanu zotentha za cardio (kuyenda m'malo, ndi zina)
- Chitani masewerowa pamsinkhu uliwonse, kupuma kwa masekondi 30-60 ndi kubwereza
- Kuti mumve zovuta zambiri, bweretsani maulendo atatu pafupipafupi
- Kuti muyambe kujambula, yambani nthawi iliyonse yosangalatsa
- Sankhani kulemera kumene kukulolani kuti mutsirizitse zonsezi ndi mawonekedwe abwino. Kuyankha kotsiriza kumakhala kovuta kwambiri, koma kosatheka.
1 - Kutentha: Zowonjezeretsanso
Zotsatira Zobwerera
Bodza kumaso pansi ndi manja kumbuyo kwa kumbuyo kapena kumangoyenda mutu. Kwezani thupi lapamwamba pansi pansi masentimita angapo, kusunga mutu ndi khosi mogwirizana. Kuthana ndi vuto, ndiye kuti muthamangitse miyendo yowongoka (mawondo sayenera kukhala pamodzi), gwiritsani ntchito ndalama ziwiri, kuchepetsa ndi kubwereza maulendo 20.
2 - Kutentha: Ndondomeko Yamodzi - Kuwala
Mzere Wachimodzi ( Kuwala)
Malo amasiya phazi pamtunda ndikugwira kulemera kwapakati m'dzanja lamanja. Finyani kumbuyo kuti mukoke chigoba mmwamba muyendetsedwe yozembera mpaka iyo ili pamtunda ndi torso. Pewani ndi kubwereza mobwerezabwereza 12, kenaka musinthe mbali.
3 - Kupambana 1: Njira imodzi yokha - Yopambana
Zida Zankhondo (Zolemera)
Malo amasiya phazi pamtunda ndikugwira kulemera kwake ku dzanja lamanja. Finyani kumbuyo kuti mukoke chigoba mmwamba muyendetsedwe yozembera mpaka iyo ili pamtunda ndi torso. Lembani pansi ndi kubwereza 10, kenako musinthe mbali.
4 - Barbell High Row
Barbell High Row
Gwirani machipangizo-heavy barbell ndi manja mapewa-m'lifupi padera. Chizindikiro kuchokera m'chiuno (kubwerera kumbuyo ndi kusagwiritsidwa ntchito) mpaka kumbuyo kuli kufanana ndi pansi. Finyani mapewa a paphewa palimodzi pamene mumakoka kulemera kwa chifuwa. Lembani pansi ndi kubwereza mobwerezabwereza khumi ndi awiri. Sungani zolimba ndi kugwadira mawondo ngati mukufunikira kuti muthandizire kumbuyo.
Bwerezani Superset 1
5 - Superset 2: Barbell Row
Mzere wa Barbell
Gwirani mabulosi aakulu patsogolo pa ntchafu, manja a mapewa-m'lifupi pamodzi ndi kugugulira kutsogolo kwa madigiri 45, osalowerera ndi kubwerera. Finyani kumbuyo kuti mutenge mabulosi kupita kumimba ya mimba, ndikuyang'ana makoswe (minofu kumbali zonse za kumbuyo). Lembani pansi ndi kubwereza mobwerezabwereza khumi ndi awiri.
6 - Pullover Yodula
Kuthamanga kwa Dumbbell
Lembani pabenchi kapena mpira (monga momwe tawonedwera), mutagwira bondo lalikulu m'maso onse awiri. Lembetsani kulemera kwa mutu wanu, mikono yanu ikhale yolimba, mpaka mutakhala ndi bench. Finyani kumbuyo kwanu kuti mutenge zolemerazo ndi kubwereza mobwerezabwereza 12.
Bwerezani Superset 2
7 - Superset 3: Mizere Yoyenda
Mizere Yowongoka
Lembani phazi lakumanzere pa sitepe ndikugwiritsira dzanja lamanja lachinyama chakumanja, mkono wopachikika pansi ndi chikhato choyang'ana kumbuyo kwa chipindacho. Gwirani mapewa masamba (rhomboids) kukoka mkonowo kuti ufike pamapazi pamtunda, perpendicular kwa thupi (ngati kuti mukubweretsa kulemera kwanu). Pamwamba pa kayendetsedwe kake, golilo liyenera kuyang'ana mbali ya chipinda. Lembani pansi ndi kubwereza mobwerezabwereza khumi ndi awiri.
8 - T-Pulls ndi Y-Zimakhudza ndi Mabungwe Otsutsana
T-Pulls ndi Y-Akukoka Ndi Mabungwe Otsutsana
Khalani pansi ndipo mutseke gululo kuzungulira mapazi onse, mutagwira mapeto onse a gululo pogwiritsa ntchito chinsinsi. Pewani pang'ono pambali, Pindani mapewa kuti mutsegule manja kumbali. Bwererani kuyamba ndipo, nthawi ino, tambani manja ndi kutuluka mu mawonekedwe. Sungani mapewa pansi ndi kumbuyo molunjika m'kuyenda. Pitirizani kusinthana ndi t-kukoka ndi y-kukoka kwa 12 kubwezeretsa (1 rep ikuphatikizapo t-pull ndi y-kukoka).
Bwerezani Superset 3
9 - Superset 4: Barbell Curls
Barbell Curls
Gwirani mabulosi aakulu ndi manja paphewa. Gwiritsani ntchito mankhwalawa kuti muchepetse kulemera kwa pamapewa, ndikuwongolera ziwalozo. Lembani pansi ndi kubwereza mobwerezabwereza khumi.
10 - Onetsani Mipiringi
Onetsani Mipiringi
Khalani pa mpira wokhala ndi zolemetsa zolemera pogona pamapiko. Yendani pamapazi patsogolo, ndikugudubuza mpira mpaka mutakhala pansi. Gwirani zolemera ndi mitengo ya kanjedza ndikugwirizanitsa mapiritsi kuti muzitha kulemera kwa mapewa. Lembani pansi ndi kubwereza mobwerezabwereza khumi ndi awiri.
Bwerezani Superset 4
11 - Superset 5: Mapiritsi a Hammer
Zilembedwa Zomangirira
Imani ndi mapazi pambali ya mchiuno, mutagwira zitsulo zazikulu ndi mitengo ya kanjedza yomwe mukuyang'aniramo. Finyani ma biceps kuti muchepetse kulemera kwa mapewa. Pewani zoyezera pang'onopang'ono ndikubwezeretsanso maulendo 12.
12 - Mkonzi wa Mmodzi Wodzikuza
Mmodzi-Mlaliki Wamalonda Wophimba
Gwiritsani pansi pansi ndi thupi lanu lothandizidwa pa mpira ndikuyika kulemera kwakukulu pansi pamaso panu. Lembani mkono wakanja pa mpira, mutenge kulemera kwake ndikugwiritsanso ntchito kuti mugulitse paphewa. Lembani pansi ndi kubwereza maulendo 10 musanayambe kusintha.
Bwerezani Superset 5
13 - Superset 6: Biceps Reverse Curls
Biceps Reverse Curls
Gwiritsani zolemera zolemera-zolemera ndi kanjedza zomwe zikuyang'anizana ndi ntchafu. Sungani zolemera kufupi ndi mapewa ndi kuchepetsa mmbuyo. Chifukwa chakuti palinso manja anu, manja anu adzafutukuka pamwamba pa kayendedwe kawo. Bwerezani mobwereza 12.
14 - Ndakhala pansi pa Barbell Concentration Curls
Ndakhala pansi pa Barbell Concentration Curls
Khalani pa mpando kapena pa benchi ndikugwiritsira ntchito chipangizo chamagetsi ndi manja pambali paphewa padera. Gwiritsani ntchito nsalu, kubwezera kumbuyo komanso kubwezeretsa kumbuyo kwa ntchafu. Kuyambira kusuntha ndi manja molunjika, piritsani mabulosi mmwamba momwe mungathere (kuyendayenda kumakhala kochepa chifukwa cha malo anu) ndikutsika pansi, kubwereza nthawi khumi. Sungani maziko olimba ponseponse.