O ziphuphu é imodzi mwa minofu zosilira kwambiri ndi amunafe mkati mwa gym yolimbitsa thupi. Kukhala ndi ma biceps akulu, wandiweyani komanso ofotokozedwa ndi loto la womanga thupi aliyense wamwamuna… Koma koma pa kuti maloto amenewa akwaniritsidwe? Yankho likhoza kukhala pakuchita masewera olimbitsa thupi, monga barbell azipiringa, ulusi wa nyundo ndi ulusi wobwerera kumbuyo.
Zochita za Donut ndizodziwika bwino zikafika ku biceps kulimbitsa thupi. Koma ngakhale amadziwika bwino, ndi anthu ochepa okha omwe amadziwa kusiyana pakati pa mitundu itatu ya ma donuts. Kodi mungadziwe kuti ndi ati?
Ngakhale minofu ya biceps ndi kamphindi kakang'ono, kokhala ndi mitu iwiri yokha, tiyenera kudziwa kuti masewera olimbitsa thupi, mitundu yazomvetsetsa, kukwiya, ndi zina zambiri, zimapangitsa kuti masewerawa azikhala mbali imodzi ya biceps kapena ina. Ndipo izi ndizofunikira kwambiri kudziwa "pakupanga minofu yofanana", ndiye kuti, ali ndi zofanana m'mitu yawo yonse.
Chifukwa chake, m'nkhaniyi tiphunzira izi, ngakhale zili choncho Mapiritsi atatu kuchokera ku maphunziro a biceps ali ndi ntchito zosiyanasiyana ndipo atha kugwiritsidwa ntchito pochita masewera olimbitsa thupi omwewo (kapena munjira zosiyanasiyana zolimbitsa thupi) bola ngati ali okwanira ndi mgwirizano wamaphunziro onse komanso cholinga.
Kubwera?
ulusi wowongoka
A barbell azipiringa ndilo gawo lochita masewera olimbitsa thupi, lodziwika bwino komanso lofunikira kwambiri kwa biceps brachii, silimawalembera okha, koma limasinthasintha mawonekedwe am'manja (mwachangu komanso mwamphamvu), brachioradialis, brachialis ndi pronator teres.
A barbell azipiringa imagwiridwa ndi manja opukutidwa, chifukwa chake supinator minofu ndi imodzi mwazomwe zimapangitsa kuti izi zitheke. Izi zimapangitsa kuti ma biceps azilembedwa mochulukira kuposa minofu ina yomwe yatchulidwa. THE ma barbell curls amalola kuti mutu wautali komanso wamfupi ugwire ntchito mofananamo.
Anthu ambiri amakhulupirira kuti ndizotheka kulembera mutu wamfupi wa biceps pogwira mokulirapo (mtunda pakati pa dzanja limodzi ndi linalo), koma uku ndikulakwitsa. Popeza ulna ndi cholumikizira chamtundu wa hinge, imagwira ntchito pa axis imodzi yokha, kotero kutsegula manja anu mocheperako kumangowonjezera nkhawa za minyewa ya olowa, ndipo palibe china chilichonse kulimbikitsa minofu.
Mtunda woyenera pakati pa dzanja limodzi ndi mzake ndi pafupifupi theka la phazi kuchokera mbali yamiyendo yamiyendo. Ngati mugwiritsa ntchito m'lifupi mwa phewa monga cholozera, ndi kukula kwakukulu nanunso.
Chipilala cha barbell, pokhala wokwanira bwino, chimapangitsa kuti zida zam'manja ziziyendetsedwa bwino, ndichifukwa chake ambiri amakhulupirira kuti sikofunikira kugwira ntchito inayake kuderali, makamaka chifukwa chakutha kwa barbell curl pemphani.
KUDZIWA >>> Zikhulupiriro Zitatu (3) Zazikulu Mukamapanga ulusi Wowongoka
ulusi wa nyundo
A ulusi wa nyundo Ndimachita masewera olimbitsa thupi a brachial biceps, koma ndikuwunika kwambiri brachial ndi brachioradialis. Pokhala osalowererapo m'manja, imaperekanso fakisi kutuluka kwa ulna, koma chifukwa chakukhazikika kwa mikonoyo, imafika mpaka ku brachioradialis. Komanso chifukwa cha malowa, imafikira brachialis, womwe ndi minofu yomwe ili pambali, mkati mwa ma biceps patsogolo.
A ulusi wa nyundo imagwiritsidwa ntchito ngati masewera omaliza a biceps, koma itha kugwiritsidwanso ntchito ngati zochitika zoyambirira pokhapokha:
- Pakakhala kusowa kwakukulu kwa brachial ndi / kapena brachioradialis; ndipo
- Mukafuna kulimbikitsa kutha kwa ma biceps, kumayambitsa kupsinjika kwa minofu yothandizira pantchito yanu, kulola zolimbitsa thupi monga ma barbell curls kukhala ndi ntchito yabwinoko.
Nyundo yopindika imatha kuchitidwa ndi ma dumbbells, yokhala ndi bala ya H kapena chingwe, pa pulley. Komabe, ndikukhulupirira kuti potengera brachioradialis mochulukira, ma dumbbells ndibwino. Ngati chidwi chili pa brachialis, chingwe cha pulley ndi H-bar zitha kukhala zosankha zambiri chifukwa sizikufuna kuwongolera kambiri poyenda ndikulola kukhazikika.
ulusi wosinthika
Kupiringa kotembenuka ndikumachita "kosiyanitsa kwa barbell curl", ndiye kuti, kuphedwa kumafanana, koma ndikutambasula m'manja mwamphamvu, mwachitsanzo, zikhatho za manja zikuyang'ana pansi.
Cholinga cha zochitikazi si ma biceps, koma minofu yamiyendo (makamaka brachioradialis) ndi brachialis, pang'ono.
Sizachidziwikire kuti katundu wocheperako amagwiritsidwa ntchito pochita kupindika, chifukwa ichi ndi ntchito yomwe imachotsa pafupifupi zonse zomwe zimachitika ku ma biceps ndikupangitsa katundu wonse kuponyedwa pa brachioradialis, yomwe, kuwonjezera pocheperako , Palinso minofu yofooka kwambiri.
Mu ulusi wakumbuyo, nthawi zambiri timagwiritsa ntchito EZ bar, pazifukwa zotonthoza komanso zotetezera zogwira poyenda. Komabe, ngati matchulidwe anu ali okwanira, ndibwino kuti mugwiritse ntchito bala yolunjika.
Nthawi zambiri, kupiringa kotsogola kumagwiritsidwanso ntchito ngati kumaliza kumaliza kulimbitsa thupi, koma izi sizokakamizidwa. Itha kugwiritsidwanso ntchito kutopetsa kusanachitike.
Kodi mugwiritse ntchito ulusi uliwonse liti?
Mwinamwake mukudabwa momwe mungagwiritsire ntchito zonsezi mwazomwezo, chabwino? Chabwino… Kumvetsetsa izi: "m'pamene dzanja lako limakulirako, ndikomwe imagwiritsa ntchito ma biceps brachii ndikumatchula kwambiri, imalemba anthu brachialis, brachioradialis ndi minofu ina yakutsogolo", ndizosavuta kumvetsetsa kugwiritsa ntchito koteroko.
Chifukwa chake, ndi nsonga ili pamwambapa, kugwiritsa ntchito ulusi uliwonse kumadalira zosowa zanu. Mwachitsanzo, ngati mukumva kuti mukufunika kukonza m'manja mwanu, popeza sangafanane ndi ma biceps anu, ndiye kuti njira yolondola ndiyo kugwiritsa ntchito kupiringa. Koma ngati mukufuna kuphunzitsa ma biceps kwathunthu ndipo, ngati bonasi, phunzitsaninso zotsogola, kugwiritsa ntchito ma barbell curls ndizowonetsedwa kwambiri.
Izi zimangotengera zomwe mukuyang'ana pakadali pano komanso cholinga chomwe mukufuna kukwaniritsa.
M'munsimu muli zitsanzo ziwiri: yoyamba ikunena za ntchito yoyamba ya biceps brachii ndikumaliza ndi mikono yakutsogolo; ndipo chachiwiri, dongosolo lakutopetsa kwa ma biceps brachii.
Chitsanzo 1:
- Molunjika bala ulusi - 12-10-8
- 45º ulusi - 3X10
- Chingwe chosinthira nyundo chokhala ndi ma dumbbells oyimirira - 3X10
- Chosintha ulusi ndi EZ bar pazingwe - 2X15
Chitsanzo 2:
- Bweretsani ulusi wokhala ndi Free Bar Bar - 3X15 ndi Superseries yokhala ndi Hammer Thread - 3X8-10
- Molunjika ulusi ndi EZ Bar - 10-8-8
- Ulusi wokwanira (wokhala) umodzi ndi dumbbell - 2X10 (mbali iliyonse) - Palibe mpumulo pakati pa mbali imodzi ndi inzake.
Kutsiliza
M'nkhaniyi tiwona kuti nthawi zambiri zolimbitsa thupi zina, ngakhale ndizofanana, zimakhala ndi ntchito zosiyana. Ichi ndichifukwa chake kudziwa zolimbitsa thupi zilizonse komanso kugwiritsa ntchito kwake ndikofunikira kuti mupange zabwino kuphunzitsa kulemera.
Ndikukhulupirira kuti mutha kugwiritsa ntchito ma curls, ma barbell curls, ma nyundo osungunula ndikusinthanso zolimbitsa thupi moyenera nthawi yanu yolimbitsa thupi komanso nthawi.
Maphunziro abwino!
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KUGWIRITSA NTCHITO PAMODZI NDI NTHAWI YOMWEYO OSAKHALA OKWANITSA KULEMETSA KWAMBIRI
Ndipanga bwanji ntchito imeneyi kumeneko sindikumvetsa kanthu dr larissa