Umthamo amadoda biceps: ngesilinganiso kanye nezincomo ngenxa yokwanda

Umzimba kumiswa omunye "bonisa" imisipha iyona bicep. Kuyini lokhu? Lena encane imisipha emibili-ephethwe ukuthi sinamathela isiphanga engaba. Lokho-ke inikeza ephakamisa nokugotshiswa esitho elingenhla. Uma umthamo biceps wena neze - akunandaba. Lokhu imisipha kungaba ukumpompa. Nokho, ukwenza kube ephelele, kumelwe acabangele eziningi izincomo lochwepheshe.

Umthamo we-biceps: kuyinsakavukela

Wena ubukele ukusebenza izicubu? Khona-ke umzimba ewusizo ngezansi. Kodwa ungakahambi kubo, ake sibone ukuthi yini ivolumu evamile biceps? abaqeqeshi Professional bathi lezo zibalo zincike engu-umuntu:

• iminyaka 20-29 - ivolumu kuyinto 33.3 cm.
• 30-39 - lakhuphuka lafika ku-34,8 cm.
• 40-49 - kuyinto evamile futhi ukubaluleka 34,8 cm.
• 50-59 - sibalo kahle 34,5 cm.

izincomo Key

Uma ayaqala nje umsebenzi, ukwakha enhle usayizi biceps, lalela iseluleko ochwepheshe:

1. Musa ukuhlela uquqaba imisebenzi kulo lonke isonto. Ukuze le misipha kubaluleke kakhulu ukwedlula ikhwalithi umsebenzi. ukucindezeleka okungadingekile kungaholela ekuqedeni inkinga ukukhula kwemisipha. Kunconywe biceps akhishwa 1 isikhathi ngesonto.
2. Khetha kusukela eziyinkimbinkimbi ngezansi-echazwe-2 umzimba. Ngayinye yalezi ukuphinda izikhathi 8-10. Kunconywa ukwenza umsebenzi olulodwa 2-3 amasethi.
3. Thatha isisindo ezinhle, kodwa kwamukelekile ngawe.
4. Kancane kancane ukwandisa inani ezinikezwa (izikhathi ezingu-15) futhi inani amasethi (3-4). Kulokhu, njalo emavikini 5-6, ukuxakeka isisindo-ekunciphiseni futhi inani amasethi. Lokhu ndlela izoqinisekisa ukuphumula kuyadingeka ukuze biceps. Iyoba ukuze sikhuthaze imisipha sikhule futhi silivumele alulame ngokugcwele.

Cabanga umzimba ngempumelelo kakhulu ukuba ukwazi ukudala biceps enhle.

Ukukhulisa induku

Wonke amadoda angama-abanentshisekelo kanjani ukwandisa izikhwepha, kudingeka uzijwayeze lesi sivivinyo. It kubhekwa kangcono ukwakheka imisipha biceps. Kulokhu, kufanelekile abantu nanoma yimuphi Imizimba.

Weightlifting biceps kanje:

• Yima ubude. Akufanele bend emuva yakho, futhi kubalulekile ukuba slouch. Imilenze ahlelwe ngesikhathi ububanzi ehlombe.
• Ukukhulisa bar, qiniseka ukuthi akusho uthinte webele. Ukwehlisa phansi, akufanele imisiwe.
• Uhlobo elikhulu isigqi kubhekwa: 1 yesibili - kwi ephakamisa 2 imizuzwana - ukwehlisa.

Abanye abasubathi like barbells engonxantathu. igobolondo okunjalo ukhululekile ngokwanele Wabasaqalayo. Kodwa akufanele uyisebenzisele ochwepheshe. Le bha alikhulumi nanokukhuluma ukulayisha kuwo wonke kwemisipha (ikhanda eside cishe azisetshenziswa).

Ukuzivocavoca nge dumbbells

Ibha kungenziwa esikhundleni ngeminye imishini. Ngenxa yalezi zinjongo, kuhambisana kahle dumbbells. Bamba kubo ezandleni zakho, yenza isivivinyo kuchaziwe ngenhla. Ukuze abanikazi imisipha oblong usebenzisa dumbbells ngisho akukhetha. Khumbula, ama-biceps eside kufanele ukwandisa kakhulu phansi. Kule ndaba, kutuswa ukuba baphakamise dumbbells, ohlezi phezu kwamanzi, nge kancane baphambukile emuva emuva.

Uma biceps esifushane, ukhethe umzimba zakudala:

• "Izando";
• ephakamisa dumbbells imile;
• ukuvelela amagobolondo ehlezi ebhentshini ngu-Scott.

Lezi umzimba kuzokhuphula inani biceps okukhulu.

Sebenza kubha

Uma ungakwazi ukukhokhela Amazing in the gym, kuba engenzeka ukumpompa le biceps usebenzisa wokudonsa ups. Nokho, umsebenzi, okuyinto ihlose - ukwandisa umthamo biceps, kuhlukile kancane kusukela ukusebenza zakudala. Qaphela lezi zici:

1. Kuheleza Kunconywa kuphela ukubuya.
2. Ibanga izintende nezinyosi bayakukudla kube ayibi ngaphezu kuka-8 cm.
3. Eziphonsa phansi phambi ukufinyelela ekupheleni. Izindololwane kufanele insaliwe.
4. Khuphuka kubha kuze kube seqophelweni lokuba kwesilevu sakho sifinyelela bar.
5. abasubathi Advanced Kunconywa ukuze uhambisane ezinesisindo.

Ngaphezu kwalokho, imiphumela emihle izonikeza umsebenzi kwezibalo. Kuyinto enkulu imithwalo biceps, wabangela ukuba aqale ukwandisa imiqulu yabo.

Ukusebenzisa wenziwa ngendlela elandelayo:

• Donsa ibha ovundlile esimweni ukuze ibha isezingeni esifubeni ezingeni.
• Bamba lesi sikhundla. Qhubeka 'hang "kuze kube yilesi sikhathi, kuze ukuzizwa ukhathele kakhulu kuwe.
• Ukuze le ndlela Kunconywa ukuthi lesi sici. Manje "hang" kubha ngu eguqa izindololwane yakho nganoma 90 degrees. futhi ungajahi "kuze kube sekugcineni" kulesi sikhundla.

push-ups kwesokudla

Iyini ivolumu biceps zingase zimiswe ngokusebenzisa umzimba okunjalo? abasubathi abaningi bakholelwa pushups yalutho zifezeke imisipha. Okunye abasubathi ukugcizelela kanjani impumelelo yabo. Professionals bathi ngempela push-ups ziphansi ekusebenzeni umzimba wabo kuchaziwe ngenhla. Noma kunjalo, akufanele labizwa ngokuthi engenamsebenzi. Ziyakwazi kahle biceps eqolo, kodwa akusho sandla ekutfutfukisweni yayo.

Ngamanye amazwi, ngesikhathi biceps push imicu eminingana abalimalanga. Ngakho-ke, igazi ethulula imisipha uya kuhle okusheshayo. Uma ukulimala biceps luyanda endwangwini, lemali uzohlala isikhathi eside. Push zifezeke biceps musa ihluke version zasendulo umsebenzi. Nokho, banayo izici eziningana:

• Ibhulashi ngesikhathi umsebenzi, kumele kuqashwe ngaphambili.
• Izandla bezama emzimbeni.
• Ngaleso isikhathi sokusebenza, i-izindololwane ukuhambisa ngaphandle ngeziphambeko.

Yiqiniso, njengo-push-ups ngeke ikwazi ukunikeza imiphumela uthole nomsubathi ukwenza dumbbell noma barbell. Kodwa njalo ethwele kubo, saqala bangaba umnikazi ngokwanele "ezemidlalo" izikhwepha zomfana.

Amakilasi ezinesisindo

Ngendlela enhle kakhulu ukwandisa izikhwepha amadoda kungaba ngosizo izinsimbi. Ikakhulukazi efanelekayo projectile ezifana labo bantu ababephikisa ngokwemvelo beyizidlova nawemidlalo. abaqeqeshi Professional bathi izivivinyo ezinesisindo ingasetshenziswa nanoma iyiphi Imizimba besilisa. Indlela yokubhekana igobolondo enjalo? Ake ubuyele emuva umsebenzi kuqala. Kodwa manje ibha idinga izinsimbi esikhundleni. Izazi zithi lokhu igobolondo kuzosiza abadlali ngcono impumuzo biceps.

ukuqeqeshwa Statistical nge dumbbells

Abaqeqeshi ukuncoma omunye umsebenzi omuhle ngoba uzotshala biceps. Kulula ukwenza ekhaya. Wena futhi kudingeka dumbbells. Ukusebenzisa wenziwa ngendlela elandelayo:

1. Thatha esandleni ngasinye dumbbell.
2. Manje bend izindololwane zakho kangangokuthi i-engela 90 degrees. Kulesi isikhundla ungajahi emizuzwini engu-30.
3. Bamba dumbbells ezandleni zakho, uqale ukujikisa emabhulashini ngaphakathi. Kulokhu, kufanele ezandleni kwehlisa kancane bese sithathe.
4. Lapho imisipha babe ukhathele ngokuphelele, umane cindezela emikhawulweni engenhla nge dumbbells ehlombe lakho. Hamba ngakho isikhathi esithile.

Ukuze isebenzise okungenhla ozinikezele ukwanda okukhulu biceps, khumbula ukuba baphumule.