Zochita pa biceps

Atsikana ena, omwe ayamba kuphunzitsa, amadzipangira okha, omwe amafunikira ntchito yogwira ntchito kwambiri ndipo amaiwala kuti thupi laumunthu liri thupi limodzi, ndipo chitukuko chimodzi sichingatsogolere pa zabwino. Simungathe kupeza pulogalamu imodzi yamaluso, yomwe imapereka katundu waukulu pamilingo ndi makina osindikiza komanso opanda katundu m'manja ndi mmbuyo. Pangani thupi lanu liyenera kukhala lofanana, pokhapokha mutha kupeza zotsatira zabwino. Ndicho chifukwa chake machitidwe a atsikana omwe amawagwiritsa ntchito ali othandiza ngati amuna.

Kuchita masewera olimbitsa thupi pa ma biceps: zoyamikira kwa oyamba kumene

Ngati mwangoyamba kumene kuphunzira, kapena mwangoyamba kuzindikira kufunika kochita masewera olimbitsa thupi, ndi bwino kukumbukira malamulo ofunikira omwe angapangitse ntchito yanu kukhala yotetezeka. Choncho, mndandanda wawo wonse:

1. Musamachite masewera olimbitsa thupi tsiku ndi tsiku, chifukwa minofu ikadali yofooketsa kutero. Kuwonjezeka kumayenera kukhala pang'onopang'ono. Yambani ndi masewera 2-3 pa sabata, ndipo muwonjezere chiwerengero chawo pang'onopang'ono.
2. Zilonda za kukula ndi sitima zazikulu zazikulu kamodzi pa sabata. Ngati cholinga chanu ndi kungobweretsa manja anu mu tonus, musamavutike kangapo pa sabata.
3. Mungapeze machitidwe ambiri olekanitsa, omwe ma biceps okha amagwira ntchito, koma zochitika zoyambirira zimagwira ntchito bwino. Mwachitsanzo, kukoka pansi, kapena kukoka pamtunda wa kumbuyo. Ngati simunagwiritse ntchito kale, ndikulekanitsa zochitika pa biceps, simungathe kuziyika pulogalamuyo.
4. Pofuna kukula kwa minofu, tikulimbikitsidwa kuti tichite mobwerezabwereza 8-12, ndikuwonjezera mphamvu za manja - 6-8.
5. Mu maphunziro amodzi simukuyenera kuphatikizapo machitidwe opitirira 1-2 pa biceps. Komabe, masabata awiri kapena anayi onse, machitidwe awa akulimbikitsidwa kuti asinthidwe kwa ena.
6. Kuphunzitsa mapiritsi kumalimbikitsa pamodzi kumbuyo, chifuwa, mapewa, triceps ndi forearms.

Lembani zochitika za biceps

Pali zochitika zambiri zosiyana, timapereka chitsanzo chotchuka kwambiri. Phatikizani ntchito yawo 1-2 pa iwo nthawi iliyonse.

1. Wotentha. Kuima, kumbuyo kuli kolunjika, miyendo ndi mapewa-m'kati mwake. Dulani, kwezani manja anu mmwamba, imani pamenepo kwa masekondi 15-20, tsitsani manja anu. Bwerezani nthawi 10.
2. Muzichita masewera olimbitsa thupi ndi bar (thupi lathupi). Kuyamba malo: kuima, mapazi kumbali mbali, mapazi kumbali wina ndi mzake, m'manja mwa barbells kapena bodybard, gwirani ndi kumbuyo (palmu payekha), kumbuyo kuli kolunjika. Tengani mpweya, gwiritsani mpweya wanu ndikukweza mpiringidzo mpaka pamtunda wa chifuwa, pumulani. Zilumikizi ziyenera kukhala pambali, ndi zida - osati zopindika. Pang'onopang'ono tchekani bar, koma musasunthireko malowo.
3. Kuchita masewera olimbitsa thupi "kukankhira kumbali." Kuyamba malo: kuima, kudalira pakhoma kapena kumangirira khoma la Sweden. Ikani mapulogalamu awiri a mapulaneti 10.
4. Kuchita masewera olimbitsa thupi "kuthamanga kuchokera pansi kuchokera pamabondo". Kuyamba malo: pogona pansi ndi manja olunjika, mawondo ndi masokosi azingano kotero kuti thupi kuchokera kumutu mpaka kumaondolo ndi lolunjika. Ikani mapulogalamu awiri a mapulaneti 10.
5. Kuchita masewera olimbitsa thupi "kuchoka pansi." Malo oyambira: pumulani pansi ndi mikono yolunjika ndi masokosi azing'ono kuti thupi likhale lochokera kumutu kupita kumapazi. Ikani mapulogalamu awiri a mapulaneti 10.
6. Yesetsani "kukoka". Gwirani kumbuyo kumbuyo (mgwalangwa nokha) pamwamba pa mtanda, womwe uli pa msinkhu wa mutu. Kutambasula manja anu, kukoka thupi. Chitani chiwerengero chachikulu cha nthawi.

Zambiri mwazochitazo ndi zabwino kwa oyamba kumene ndikuthandizani kuti pulogalamuyi ikhale yodzaza.