Lachiwiri, Novembara 29, 2022
Promoção Suplementos Mais Baratos
choyambaMalangizo a Biceps OphunzitsiraDziwani maupangiri atatu kuti muwonjezere kulimbikira kwa maphunziro a biceps

Dziwani maupangiri atatu kuti muwonjezere kulimbikira kwa maphunziro a biceps

- Kutsatsa -
Nthawi Yowerenga: 5 mphindi

Pambuyo pectorals, minofu yomwe imayamikiridwa kwambiri komanso yomwe imakambidwanso m'malo olimbitsa thupi ndi ziphuphu. Ngakhale kutchuka konseku, ndi gawo lofunikira la thunthu lolimba, lolimba, lofananira komanso lolimba, kaya muthupi lachikazi kapena m'thupi lamwamuna. Chifukwa chake, kukhala ndi ma biceps olimba ndikofunikira pakufunafuna "thupi langwiro".

Kuchulukitsa kukula kwa maphunziro a biceps ndichinthu chofunikira kwambiri pakukula kwazotsatira, kaya zikuyang'ana pakuwonjezeka kwachiwopsezo. misa yotsamira, kufotokoza kwa gawo lina la biceps, ndi mphamvu ikukula kapena china chilichonse, monga chodziwika bwino cha "biceps peak kuchuluka", chomwe chitha kuyikidwanso muzokongoletsa za izi. Koma, momwe mungakulitsire kukula kwa maphunziro a biceps? Izi ndi zomwe tikuphunzitsani m'nkhaniyi.
Ma biceps ali ndi ntchito yolimbikitsa kupindika kwa zigongono, mapewa komanso kuthandizira kutsogola kwa mkono. Izi ndizofunikira pakuchita mayendedwe omwe amangogwira pakungogwira ntchito mwa iwo okha, komanso m'magulu ena am'magazi, monga kuponyera (m'mapululu ndi mizere), mwendo wakumbuyo (makamaka wakufa) komanso kulimbikitsana pantchito mu mayendedwe ena ambiri.
Tiyeni tileke kuyankhula zakufunika kwa ma biceps mthupi komanso maphunziro wamba ndipo tiyeni tipeze upangiri wamomwe tingakulitsire kulimbikira kwa maphunziro a biceps? Ndiye nazi:

1- Kupititsa patsogolo kayendedwe ka "arc"

Kuti timvetsetse bwino zomwe arch contraction ndi, tiyeni tiyerekeze munthu akuchita barbell azipiringa. Chodziwika kwambiri pamayendedwe awa ndikuti amapinda zigongono pafupi ndi thupi, nthawi zambiri akukwera ndi bala ngati kuti zigongono zinali ngodya yabwino ya 90º ngati ya kampasi. Izi ndi zomwe tikuwona pachithunzi choyamba:

Dziwani kuti popanga mayendedwe, bala limakwera limodzi ndi thupi ndi zigongono madigiri a 180, limapitilira 90 due (chifukwa chakupitilira kwa mayendedwewo) mofanana kwambiri. Osati kuti kayendetsedwe kameneka ndi kolakwika kapena kuti sikuyenera kuchitidwa, koma lingaliro lotsatirali ndi VARIATION yokha kuti imuthandize minofu mosiyana ndikulimbikitsanso kwambiri maphunziro.
Tsopano, tiyeni tiganizire zazing'ono zopangidwa ndi arc, zomwe nthawi zambiri zimachitika mukamagwiritsa ntchito njira yakuba. Komabe, izi sizikutanthauza mtundu uliwonse wakuba, koma chiwonetsero chachikulu pakulemba ma biceps omwe. Tiyeni tiwone, mwachitsanzo, pa chithunzi 2:

Dziwani kuti munthuyo amapanga ziwonetsero zakutsogolo patsogolo, komanso chifukwa cha zida zake, kuti alimbikitse kukwera osati "molunjika", koma mwa njira "yoluka", ndiye kuti, mwanjira ina za kulengedwa kwa theka-bwalo.
Komabe, mwayi wake ndi chiyani?
Ubwino ndikuti pochita izi timalimbikitsa zabwino monga: kudzipatula kwakukulu kwa ma biceps, makamaka gawo lamkati, kupititsa patsogolo ntchito yabwinoko pachimake pa ma biceps, kuyenda kochuluka, mwayi wocheperako kufupika kwa minofu, kugwiritsa ntchito katundu wotsika, womangika komanso womangika kwambiri pakati pa ena.
Njira imeneyi itha kugwiritsidwa ntchito osati ma curls a barbell okha, komanso ma curls ena onse ndipo imagwiritsidwanso ntchito pamaphunziro a forearm.

2- Zingwe mosiyanasiyana ndi zolimbitsa thupi zaulere

Njira ina yowonjezerera kukula kwa maphunziro a biceps ndi kugwiritsa ntchito zingwe m'malo mochita masewera olimbitsa thupi. Zachidziwikire, zolimbitsa thupi zaulere ndizofunikira kwambiri ndipo ziyenera kukhala muntchito yomanga thupi, koma monga machitidwe onsewa ayenera kusinthidwa ndi ena. Ndipo kusinthana kwabwino kwa masewera olimbitsa thupi kungakhale kugwiritsa ntchito zingwe.
Kugwira ntchito ndi zingwe kumakupatsirani zabwino zina pamaphunziro aulere, monga kupsinjika kosalekeza mu minofu, kugwiritsa ntchito bwino ma biomechanics a zolimbitsa thupi palokha, kuwongolera kwabwinoko kumayang'ana kwambiri pamalondawo ndikufunikanso kukhazikika ndi / kapena minofu yothandizira, kupanga madontho othamanga mwachangu komanso moyenera, mwa ena.
Ntchito yama chingwe imatha kuchitidwa mosagwiritsa ntchito pulley imodzi nthawi imodzi, mogwirizana pogwiritsa ntchito ma puller awiri kapena puller imodzi mbali zonse ziwiri (monga pulley bar). Muzinthu zina, monga ulusi wa scott, zingwe zimapereka chitetezo chachikulu, zomwe sizitanthauza kuti wina azitsatira.
Chifukwa chake, kuyambira pa masewera olimbitsa thupi mpaka zingwe!

3- Phunzitsani pang'ono

Nthawi zonse ndikanena izi, anthu nthawi zambiri amadabwa. Koma ndi chowonadi, phunzitsani zochepa kuti mupeze zotsatira zabwino.
Kunena zowona, anthu ambiri omwe nthawi zambiri amachita zolimbitsa thupi kwambiri ndi anthu omwe amachita zawo kuphunzitsa china chochepa kwambiri, kukhala wothandizana ndi voliyumu yamaphunziro kapena anthu omwe amakonda kumva minofu yotupa ndipo pomwe sali ndi "pampu" iyi samachoka kumalo ochitira masewera olimbitsa thupi. Pazochitika zonsezi ndinena kuti mukulakwitsa.
Ngati maphunziro anu ali ochepa, ndiye vuto lanu! Phunzitsani molimbika, molondola ndipo mupeza kuti simufunikira voliyumu kuti mukhale ndi masewera olimbitsa thupi!
Ndipo ponena za kuphunzitsa kuti muwone minofu yotupa: n'zoonekeratu kuti kumverera kuti kutupa minofu ndikodabwitsa. Komabe, kutuluka kwa magazi m'deralo ndi kumene kumayambitsa kuwonjezeka kwakanthawi kochepa panthawi yochita masewera olimbitsa thupi ndipo izi sizikufanana ndi mphamvu. Maphunziro amphamvu kwambiri amafunikira malangizo omwe amayang'ana pa zolimbikitsa ndi njira zophunzitsira kukula kwa minofu.
Chifukwa chake, yambani kunyalanyaza zolimbitsa thupi zambiri ndikuyamba kulingalira zochepa zolimbitsa thupi, nthawi zonse muziyang'ana magawo omwe akusowa kwambiri mu minofu yanu.

[VIDEO] Phunzirani Njira 3 Zophunzitsira za Bicep

Kuphatikiza pazomwe mwaphunzira mpaka pano, mudzakhala ndi nsonga yayikulu kwambiri. Mu kanemayu, ojambulidwa pa njira ya Maulangizi Olimbitsa Thupi pa YouTube, aphunzitsi athu okondedwa amaphunzitsa njira zitatu zomwe zidzakuthandizani kulimbitsa thupi lanu.

 

Kutsiliza

Kudziwa masewera olimbitsa thupi, zikhazikitso ndi malingaliro atsopano ophunzitsira ndizofunikira koposa kuti mupeze zabwino m'magulu amtundu uliwonse.
Chifukwa zimakhala zofunikira kwambiri pakuwona, kukongoletsa komanso magwiridwe antchito, ma biceps siosiyana kwenikweni ndipo makamaka ndi ulusi wa anaerobic, timafunikira zatsopano kuti tizitsatira mosalekeza.
Maphunziro abwino!
 

Za Post Author

Ma Artigos Relacionados

1 COMMENT

  1. Nambala 1 ndiyolakwika, powonetsa mikono yanu kutsogolo mukulembanso zakunyumba zakunyumba ndipo potero simuchepetsa ma biceps.
    -
    Osasokoneza kayendedwe ka uta ndi kuba zomwe zimafunikira kutsogolo.

SIYANI YANKHO

Chonde lowetsani ndemanga yanu!
Chonde lowetsani dzina lanu apa




Lowetsani Captcha Pano:

Zaposachedwa kwambiri