Mmene Mungagwiritsire Ntchito Mapu Anu

Malangizo Ogwiritsa Ntchito Mwanzeru pa Zotsatira Zowonjezera

Chimodzi mwa zifukwa zomwe anthu amakonda "kugwiritsira ntchito mfuti" ndikuti biceps imayankha mofulumira kwambiri pophunzitsa. Vuto ndiloti anthu ambiri samaphunzitsa bwino. Ambiri omwe amalephera kuzindikira ndikuti bicep ndizovuta zovuta minofu zomwe zimafuna zambiri osati zolemetsa zolemetsa kuti zithe kuzikwaniritsa.

Ndipotu, kulemera ndi chimodzi mwa vuto lalikulu lomwe anthu amakumana nalo pamene akuyesera kufa; iwo amangogwiritsa ntchito mochuluka kwambiri.

M'malo mokhala ndi kagulu kakang'ono ka anthu, nthawi zambiri amatha kutenga mabulosi kapena mankhwala osokoneza bongo omwe ndi olemetsa kwambiri ndipo amatha kuthamanga thupi kuti lithe kulemera kwake. Ngakhale izi zingakondweretse munthu yemwe ali pafupi ndi inu (mwinamwake osati), zonsezi zimapereka mphamvu ku magulu ambiri a minofu kuphatikizapo mapewa, mmbuyo, ndi m'chiuno.

Pofuna kuthetsa izi, ndibwino kubwerera kumbuyo ndikuphunzirani momwe mungapangire biceps mwanzeru ndi kulemera koyenera komanso nthawi yochita masewera olimbitsa thupi.

Zowonjezera Zokhudza Biceps

Mphunozi ndi minofu yomwe imayambira kuchokera kutsogolo kwa mapewa anu kupita kumalo anu. Iwo ali opangidwa ndi mbali ziwiri zosiyana: mutu wautali ndi mutu waufupi. Zonsezi zimagwiritsidwa ntchito pazochita zosiyana koma zimayankha mosiyana ndi kayendedwe ka mitundu yosiyanasiyana.

Mphepete mwa biceps imayendetsa ulusi (pamene mukupiritsa dzanja lanu pansi), kutsogolo kwa dzanja (kutembenuzira dzanja lanu ndi kutuluka), ndi kutsika pang'ono.

Pambuyo pa kuyesayesa kwa minofu yayikuru, nkofunika kutulutsa ma biceps pamene iwo ali ofunika kukweza, kukankhira, ndi kukoka. Ngati musanyalanyaze iwo, kutayika kwa ntchitozi kungakhale kovuta ngati mutakalamba. Sizingowonjezera kuti simungakwanitse kuchita ntchito zowonongeka, ziwalo zina ndi magulu a minofu zidzatha kusokonezedwa, kuphatikizapo zigoba, ziwalo, mapewa, mapewa, ndi makoswe .

Popanda bicep yolimba, palibe imodzi mwa magulu a minofu omwe angapangidwe bwino kapena kupereka chitetezo chokwanira ku ziwalo, zovuta, ndi zowonongeka.

Mmene Mungagwiritsire Ntchito Biceps Yanu

Muyenera kugwiritsira ntchito biceps ngati gawo la mphamvu zowonongeka bwino . Kuwoneka pa biceps kungakhale kokopa kwambiri, koma, pokhapokha ngati mutagwira nawo ntchito limodzi ndi magulu ena a minofu , mutha kuyambitsa kusamvana komwe kungakhudze kusintha kwa mapewa ndi misinkhu, kuwapangitsa iwo kukhala ochuluka (osati osachepera) osatetezeka kuvulala.

Chifukwa minofu ya bicep ndi yochepa kwambiri, mofanana ndi chifuwa chanu ndi kumbuyo kwanu, nthawi zonse muzigwiritsa ntchito kulemera kwa thupi komwe kumakupangitsani kusinthasintha ndi kumasulidwa padera (kutanthauza kuti palibe minofu ina yomwe imakhudzidwa).

Mukamagwirana ntchito nthawi zonse, muyenera kutsatira malamulo ena ofunikira:

• Gwiritsani ntchito biceps yanu mpaka masiku atatu, osagwirizana ndi sabata. Izi zikutanthawuza kuti mukufuna kupuma tsiku limodzi pakati pa ntchito zovuta.
• Ngati mutakweza zolemetsa zowonjezera (zokwanira kuti mutha kukwanitsa zokwanira 6 mpaka 8), muyenera kupuma masiku osachepera awiri pakati pa ntchito zolimbitsa thupi.
• Ngati cholinga chanu chiri chipiriro ndi kudalira minofu , gwiritsani ntchito selo imodzi kapena itatu ya 12 mpaka 16 kubwereza ndi osachepera tsiku limodzi.

Njira Zovomerezeka

Zochita zambiri za bicep zimatchedwa "kukoka" machitidwe chifukwa zimaphatikizapo kukoka dzanja lanu kumbali yanu. Ngakhale pali zochitika zina zambiri zomwe zingapangitse bicep, kupiringa kuli maziko a kukula.

Pogwiritsa ntchito chizoloŵezi, sankhani masewera atatu kapena anayi osiyana siyana, ndikupanga maulendo atatu a maulendo 12. Mukhozanso kumachita ngati gawo la dera , ndikuchita zolemba zochepa pambuyo pake popanda kupumula. Nthawi zambiri mumayenera kuunika kwambiri koma izi zimakhala zotentha.

Chitsanzo cha Biceps Workout 1

1. Zipangizo zam'madzi zimatulutsa zitsulo zopanda phokoso - Usawope kunyamula pangТono pang'onopang'ono pano, kuwonjezera kulemera kokwanira kuti muthe kungoyambiranso 12. Musati muthamange; yang'anani mawonekedwe anu.

1. Mlaliki akugudubuza pa mpira - Kugwira ntchito pamagulu a mpira kukupatsani mphamvu ndikupewa kuthamanga. Mphamvu yokoka si bwenzi lanu pano, kotero mukufunikira kuyera.
2. Zojambula zowonjezera - Kutembenuza manja anu mkati kumatulutsanso minofu yambiri.
3. Zosintha zobwezeretsa - Kutsirizitsa ndi zitsulo zowonongeka zimathandizira kulumikiza zida zogwiritsira ntchito poyendetsa poyendetsa bongochi yomwe ili pansi pa bicep.

Chitsanzo cha Biceps Workout 2

1. Kuzungulira kwa Barbell - Nthawi zambiri mumatha kulemera kwambiri ndi bar, choncho pitani kuno.
2. Zokongoletsa - Izi zimatambasula dzanja ndikuyesa khama pa bicep.
3. Lembetsani zopiringa pa mpira - Popeza mutakhala pambali pa ntchitoyi, mudzamva mphamvu yokoka pa bicep yanu.
4. Kukaniza makomberu a band - Kutsirizitsa ndi kukana magulu sikungakhale kosavuta. Zimakulimbikitsani kuganizira pa mawonekedwe ndi kuyeza kuposa mitundu yambiri ya masewera olimbitsa thupi.

Mwa kusinthasintha machitidwewa sabata imodzi pambuyo potsatira, mudzatha kumangapo chipangizo chokwanira mofulumira kusiyana ndi masewero amodzi kapena awiri okha. Tengani nthawi yanu, ndipo mutha kuona zotsatira zenizeni masabata asanu ndi atatu kapena 12.