Zochita Zolimba za Bicep Curl 10 Zapamwamba

1 - Biceps Curls

Biceps curl mwina ndizochita mwambo wamakono. Pogwiritsira ntchito zipangizo zamakono, mukhoza kugwiritsa ntchito manja onse awiri mwachindunji, yomwe ndi njira yabwino yogwirira ntchito zofooka zilizonse zomwe mungakhale nazo m'manja mwanu.

1. Imani ndi mapazi pambali ya mchiuno, abs musagwiritse ntchito ngati mukugwiritsira ntchito zitovu zazikulu patsogolo pa ntchafu.
2. Finyani makapu ndi kupukuta manja, kupiringa zolemera mpaka kumapewa.
3. Sungani zitsulo zokhazikika ndikungowonjezera kulemera kwake monga momwe mungathere popanda kusunthira zitsulo.
4. Pang'onopang'ono kuchepetsa zolemera, kusunga pang'ono pang'onong'ono pansi (mwachitsanzo, musatseke ziwalo ndikuyesera kusokoneza minofu)
5. Bweretsani ma seti 1-3 a 8-15 kachiwiri.

2 - Mapiritsi a Barbell Bicep

Kujambula kwa pulogalamu yamakono ndi njira yabwino kwambiri yogwirira ntchito mitu yonse ya biceps ndi kulemetsa kwakukulu kuposa momwe tingathe kuchitira ndi dumbbells. Uku ndikutamandidwa kwakukulu kumapopopu omwe amakulolani kugwira ntchito mkono uliwonse.

1. Imani ndi mapazi pambali ya mchiuno, abs musagwiritse ntchito kuti mukhale wolemera pamaso pa ntchafu.
2. Finyani mipiringidzoyo ndikugwirana manja, kukanikiza kulemera kwa mapewa.
3. Sungani zitsulo zokhazikika ndikungowonjezera kulemera kwake monga momwe mungathere popanda kusunthira zitsulo.
4. Pang'onopang'ono kulemera kwake, kusungunula pang'ono pamakona pansi (mwachitsanzo, musatseke ziwalo ndikuyesera kusokoneza minofu)
5. Bweretsani ma seti 1-3 a 8-15 kachiwiri.

3 - Onetsetsani Mipukutu ya Bicep pa mpira

Palibenso njira zambiri zosinthira bicep curl, koma njira imodzi yopangitsa kuti zovutazo zikhale zovuta kwambiri ndikuzichita pang'onopang'ono. Mungathe kuchita izi pa benchi yotsikira kapena kugwiritsa ntchito mpira wa masewera olimbitsa thupi, monga momwe taonera. Chifukwa chakuti muli pansi, muyenera kugwira ntchito molimbika motsutsana ndi mphamvu yokoka, kotero mukhoza kugwiritsa ntchito kulemera kwake.

1. Khalani pa mpira ndi zolemera zotsalira pa ntchafu.
2. Pitirizani kuyenda mofulumira mpaka mutakhala pansi ndi mpira wothandizira kumbuyo kwanu, zolemera zotsalira pansi ndi mitengo ya kanjedza.
3. Lembani zitsulo ndikubweretsa zolemerazo pamapewa popanda kusuntha mikono.
4. Pewani mmbuyo, kusunga pang'ono mu chigoba pansi pa kayendetsedwe ka (musatseke ziwalo).
5. Bwezerani ma seti 1-3 a maulendo 10-16.

4 - Zizindikiro za Bicep - Zida Zophatikizapo

Ngati mukufuna njira yosavuta yosintha zochita zanu, yesetsani kusinthasintha manja anu. Mwa kusinthana manja, mumasintha zojambulazo pokhapokha mutha kugwiritsa ntchito zolemetsa zolemera kuposa momwe mumagwiritsira ntchito nthawi zonse. Chifukwa mkono umodzi umapeza mpumulo pamene winawo amagwira ntchito, ukhoza kupeza zolemetsa zolemetsa bwino.

1. Imani ndi mapazi pambali ya mchiuno kapena chirichonse chomwe chili bwino ndikugwira zolemera pamaso pa ntchafu, mitengo ya kanjedza ikuyang'ana kunja.
2. Bendani kumbali yeniyeni ndikupiringiza kulemera kwake kumapiko, kusunga mphuno.
3. Lembetsani kulemetsa, kusunga pang'ono pang'onopang'ono kuti mukhale ndi nkhawa.
4. Bwerezani kusuntha ndi mkono wakumanzere.
5. Pitirizani kusinthana manja kwa masiteji 1-3 a 8-16.
6. Pewani kugwiritsa ntchito mwamsanga. Pitirizani kusunthira pang'onopang'ono ndikulamulidwa ndipo osasuntha zolemera.

5 - Mlaliki Mipukutu pa mpira

Mlaliki wophimba ndizosiyana kokha pa chikhalidwe chozungulira. Poika manja anu pambali, mumatsutsa mitu yonse iwiri ya mitsempha ya biceps kotero kuti mungafunikire kugwiritsa ntchito zolemetsa pang'onopang'ono. Muyiyiyi, mpira umagwiritsidwa ntchito kupanga pangodya koma ukhozanso kusunthira pa bench mlaliki. Ngati muli ndi zovuta zilizonse, mungafune kudumpha izi.

1. Kuyika zolemera, kugwada kutsogolo kwa mpira ndikudzigwedeza pamwamba pake, kuyika mipiringidzoyo pafupi ndi mpirawo ndi kufanana ndi wina ndi mnzake.
2. Pewani zitsulo mpaka mikono itatsala pang'ono.
3. Gwiritsani ntchito mapulogalamuwo kuti muthe kukweza zolemera mpaka zowonekera kutsogolo kwa mkono wapamwamba.
4. Bwezerani ma seti 1-3 a maulendo 10-16.

Malangizo

• Kusunthika kumeneku kungapangitse mbali ya kutsogolo kwa chigoba ngati mutagwiritsa ntchito kulemera komwe kuli kolemera kwambiri kapena ngati simukudziyika bwino. Ngati mumamva kupweteka kapena kupwetekedwa, pewani zochitikazi.
• Gwiritsani ntchito mphamvu pochepetsa kulemera kwake kuti mupewe kuvulala.
• Musayime pang'ono kuyenda. Yesani kuchepetsa zolemera mpaka manja anu ayambe kuwongoka.

6 - Curl ya Hammer

Mofanana ndi zowonongeka zowonongeka kale, kanyumba ka nyundo kamakopetsa mitsempha ya biceps. Koma, chifukwa manja adasinthasintha, zowonongeka zimapanganso chidwi kwambiri pazochitazi. Kusintha dzanja kumathandizanso kuti ntchitoyi ikhale yovuta mwanjira ina, kotero mutha kuchita izi kuphatikizapo ma curls kapena ma pulogalamu othandizira kuti mulingalire mndandanda wa ma biceps ndi mazenera.

1. Imani ndi mapazi pambali ya mchiuno, abs musagwiritse ntchito ngati mukugwiritsira ntchito zitovu zazikulu patsogolo pa ntchafu.
2. Tembenuzira manja kuti ma palmu ayang'ane wina ndi mzake ndi kufanikizira mabicep kuti muzitha kulemera kwa mapewa.
3. Sungani zitsulo zokhazikika ndikungowonjezera kulemera kwake monga momwe mungathere popanda kusunthira zitsulo.
4. Pang'onopang'ono kuchepetsa zolemera, kusunga pang'ono pang'onong'ono pansi (mwachitsanzo, musatseke ziwalo ndikuyesera kusokoneza minofu)
5. Bweretsani ma seti 1-3 a 8-15 kachiwiri.

7 - Zimalinga Zokakamiza

Kutseka kwazing'ono, monga dzina limatanthawuzira, sikungotenga khungu kuti likhale ndi mawonekedwe anu molondola, zikuwonekeranso kuti muziika mphamvu zanu zonse mu minofu yanu. Izi ndizochita masewera olimbitsa thupi kumapeto kwa mapulogalamu anu opangira mavitamini kuti mupeze magazi ku minofu yanu (kapena 'pump').

1. Khalani kapena kugwada ndi kugwiritsira ntchito bomba lamanja.
2. Lembani patsogolo, kusunga abs ndikugwiritsanso mbali ya dzanja lamanja.
3. Gwiritsani ntchito mgwirizanowo ndi kupiringa dzanja lanu pamapewa popanda kusuntha. Simuyenera kukhudza mapewa anu.
4. Lembetsani pansi (sungani bendani pang'ono mu chigoba kuti musunge mkangano mu biceps) ndi kubwereza kwa masiteti 1-3 a 8-16 kumbuyo kumbali iliyonse.

8 - Barbell Concentration Curl

Mitsempha yowonongeka ndizochita masewera olimbitsa thupi pazitsulo zamagetsi ndi ndondomekoyi, yomwe imagwiritsidwa ntchito ndi mabulosi, imakhala yowonjezera kwambiri. Ndiyiyi, muli mu malo opindika, omwe amachepetsanso kayendetsedwe ka kayendetsedwe kake ndipo amafuna kuti abwerere kumbuyo kuti azigwira ntchito mwakhama kuti mukhale olimba. Chifukwa chakuti kuyenda kochepa kumakhala kochepa, mumamva kuti mukuchita masewera olimbitsa thupi, choncho yambani ndi kulemera kochepa ngati mutakhala watsopano ku ntchitoyi.

1. Khalani pa mpando kapena pa benchi ndikugwiritsira ntchito chiwombankhanga cholemera kwambiri ndi manja pambali paphewa.
2. Bendani, muteteze kumbuyo komanso osagwira ntchito, ndipo pendani mkati mwa ntchafu.
3. Yambani kusuntha ndi manja molunjika, maulendo apachikika mpaka pakatikati.
4. Finyani ma biceps kuti muyambe kusungunula mabulosiwo mokweza momwe mungathere (kuyendayenda kumakhala kochepa chifukwa cha malo anu).
5. Gwetsani mmbuyo, kusunga pang'ono pang'onoting'ono pamunsi pa kayendetsedweko.
6. Bwezerani ma seti 1-3 a maulendo 10-16.
7. Sungani maziko olimba ndi kumbuyo molunjika ponseponse.

9 - Bwezerani Zowonongeka

Ngakhale kuti ziphuphu zamakono zimaphatikizapo, monga ma piringa, gwiritsani ntchito mabiceps komanso zogwiritsira ntchito, zitsulo zowonongeka ndi njira yabwino kwambiri yoganizira kwambiri zogwiritsira ntchito. Muzitsulo zowonongeka, mumatembenuza manja kuti maofesi apange ntchito zambiri pomwe mabiceps amathandizira ngati synergists. Kusunthika uku kuli bwino kwa wina aliyense kumaseŵera monga golf, baseball kapena tenisi kumene mukufunikira kuwombera.

1. Gwirani zitsulo zamkati-heavy patsogolo pa ntchafu ndi mitengo ya kanjedza yomwe ikuyang'anizana ndi ntchafu.
2. Pewani kulemera kwa mapewa kuti mapepala apangidwe ndi opendekeka.
3. Pewani mmbuyo ndi kubwereza ma seti 1-3 a 8-16 kachiwiri.
4. Ndi zachilendo kuti manja anu afalikire pamtunda pamwamba pa kayendedwe kawo.
5. Mukhozanso kusuntha ndi mabulosi.

10 - Mlaliki Wodzimangirira Mmodzi pa Mpira

Mlaliki wothandizira ndizochita masewera olimbitsa thupi kuti azipatula minofu ya biceps. Poika manja anu pa bench kapena mlaliki, mutha kuchita masewera olimbitsa thupi, mumatuluka mwamsanga, ndikupatsani ma bicep kuti muchite ntchito yonse. Mukamagwiritsa ntchito mpira pa ntchitoyi, yesetsani ndi malo anu mpaka mutakhala othandizidwa ndipo mutha kugwiritsa ntchito mawonekedwe abwino nthawi yonseyi.

1. Ikani sing'anga-katundu wolemetsa pansi kutsogolo kwa iwe ndikupitirira kutsogolo pa mpira kuti torso ikuthandizidwe.
2. Lonjezani mkono wakanja pa mpira ndikugwiritsanso ntchito kumbuyo kwa mkono. Samalani kuti musasokonezeko chigoba apa. Onetsetsani kuti mukupita patsogolo pa mpira kuti mutha kulemera kwake.
3. Gwiritsani ntchito mapuloteni kuti muthe kulemera kwake kumutu, ndikuwongolera dzanja.
4. Pewani mmbuyo, osatseka gululi, ndi kubwereza kwa 1-3 seti 8-16 kachiwiri ndi kusinthana mbali.