Nthawi Yowerenga: 6 mphindi

Minofu ya biceps ndichimodzi mwazinthu zofunidwa kwambiri m'malo ochitira masewera olimbitsa thupi, mwina chifukwa cha chikhalidwe chokhala ndi mkono wawukulu, chikoka chamwamuna chothandizana ndi mphamvu yayikulu ndi mkono wawukulu kapena chifukwa china chilichonse. Chotsimikizika ndichakuti akuphunzitsabe mwamphamvu kwambiri, makamaka ndi amuna, omwe samaphonya mndandanda wamaphunzirowa.

Koma chifukwa ndiminyewa yaying'ono, imayamba kutopa mosavuta ndipo imazolowera machitidwe omwe akufuna kuchita mwachangu kwambiri. Chifukwa chake, lero tidziwa zolimbitsa thupi ZONSE zomwe zitha kuchitika, kuti nthawi zonse tizitha kupanga zosintha paminyewa.

Ngati mukufuna kuwonjezera machitidwe atsopano a biceps anu m'zochita zanu ndikukhala ndi zotsatira zabwino, nanga bwanji kudziwa kusiyanasiyana kofunikira?

Kusintha kwa nyundo ulusi

Minofu yogwiritsidwa ntchito: Biceps Brachii

Zida zogwiritsidwa ntchito: Dumbbells

Pindani zigongono kuti mugwire ntchito kunja kwa biceps brachii. Zimagwiranso ntchito patsogolo.

Ulusi wosinthana pabenchi lokonda

Minofu yogwiritsidwa ntchito: Biceps Brachii

Zida zogwiritsa ntchito: Halters

Kupindika kwa chigongono komwe kumayeserera kugwira gawo lamkati mwa ma bric brical biceps.

Molunjika bala yoluka

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsidwa ntchito: Molunjika molunjika

Zochita zoyambira komanso zamphamvu kwambiri zomanga ma biceps brachii mwachizolowezi, kuphatikiza pantchito yakutsogolo.

Kangaude ndi bala

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsa ntchito: Molunjika bala kapena EZ

Chitani zolimbitsa thupi kuti muthe kuyang'ana ma biceps ndikugwiritsa ntchito gawo lamkati la minofu.

Chingwe cha nyundo ndi zingwe

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsira ntchito: Chingwe ndi zingwe (pulley)

Kuchita masewera olimbitsa thupi kuti mugwire ntchito yolimbana ndi gawo lakunja la biceps brachii ndi mikono yakutsogolo.

scott ulusi ndi zingwe

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsidwa ntchito: zingwe ndi benchi ya scott

Chitani masewera olimbitsa thupi kuti mukweze ma biceps ndikugwira ntchito molimbika mkati mwamkati mwa minofu.

Ulusi wowongoka wokhala ndi EZ bar

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsidwa ntchito: EZ Bar

Zochita zolimbitsa thupi zamphamvu zomwe zitha kuchitidwa ndikutseguka kapena kutsekedwa kutengera kutengera. Kutseguka kotseguka, ntchito yochulukirapo imagwiridwa mkati mwa biceps brachii.

Chingwe chimodzi chokhazikika

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsidwa ntchito: Dumbbells

Kuchita masewera olimbitsa thupi osagwirizana kuti mugwiritse ntchito ma biceps moyenera komanso molondola. Konzekerani pachimake pa ma biceps.

Chingwe cha nyundo chidadutsa thupi

Minofu yogwiritsidwa ntchito: Biceps brachii ndi brachioradialis

Zida zogwiritsidwa ntchito: Dumbbells

Pafupi ndi nyundo yokhotakhota, zochitikazo zimayang'ana kwambiri kunja kwa ma biceps atagwada.

"Kokani Curl"

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsa ntchito: Molunjika bala kapena EZ

Zochita zolimbitsa thupi zomwe zimayang'ana paokha komanso ntchito yapamwamba pamabiceps. Pafupi ndi barbell azipiringa, amagwiritsa ntchito bar pafupi ndi thupi ndipo sagwiritsa ntchito kupindika kwa mapewa panthawi yoyendayenda, amangopanga mapiko.

Ulusi wosinthanitsa ndi ma dumbbells

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsidwa ntchito: Dumbbells

Pafupi ndi ulusi wa barbell, imagwiritsidwa ntchito mosagwirizana. Itha kuchitidwa itaimirira kapena kukhala pansi, komabe, kukhala, imakhala ndi mayendedwe ambiri.

Ulusi munthawi yomweyo ndi dumbbells

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsidwa ntchito: Dumbbells

Kupiringa nthawi yomweyo ndikofanana ndi kupindika kwina, komabe zigongono zonse zimasinthika nthawi imodzi. Ndizosangalatsa kugwira ntchito kumbali imodzi ya thupi.

Kangaude ndi dumbbell

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsidwa ntchito: Dumbbells

Cholinga chokwera ma biceps amagwira ntchito limodzi (munthawi yomweyo).

Chingwe cha nyundo munthawi yomweyo

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsidwa ntchito: Dumbbells

Cholinga chake ndikugwiritsa ntchito gawo lakunja la ma biceps, komabe, pakusintha uku, zolimbitsa thupi zitha kuchitidwa mutakhala kapena kuyimirira. Kukhala pansi, kudzipatula kwakukulu kumatheka.

Ulusi wokhala ndi zingwe zazitali (kunama)

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsidwa ntchito: Zingwe ndi bala

Kuchita masewera olimbitsa thupi komwe kumatsimikizira kudzipatula kwakukulu kwa biceps, kumawathandiza mkati mwa gawo lamkati komanso kumathandizira pakupanga nsonga ya minofu mu funso. Ndibwino kuchita masewera olimbitsa thupi kuti muchepetse kupsinjika m'manja.

Chingwe chokhazikika cha nyundo

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsidwa ntchito: Dumbbells

Pofuna kuthana ndi ma biceps ndi mikono yakutsogolo, zochitikazi zimaperekanso ntchito ku malo akunja kwa ma biceps ndi mikono.

Bicep ulusi pamakina

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsira ntchito: Makina osiyanasiyana

Cholinga chake ndikugwiritsa ntchito ma biceps m'njira yodzipatula komanso yopanikizika. Kutengera makina, pali ma multilaterals, unilaterals, pali makina omwe ali ndi chizolowezi chachikulu chogwira ntchito mkati mwa gawo (ambiri aiwo) komanso pachimake pa ma biceps.

Chingwe cha scott cholumikizidwa ndi ma dumbbells

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsidwa ntchito: Dumbbells

Zolinga za ntchito yothandizana ndi ma biceps mkatikati komanso pachimake pa ma biceps. Kuchita masewera olimbitsa thupi kwambiri pakukonza ma asymmetries ndikulola zodzithandizira kuti zifike polephera kwathunthu.

Ulusi Cross ndi pulley mkulu

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsidwa ntchito: Zingwe (pulley), zodutsa

Zochita zolimbitsa thupi za Bicep komanso ntchito yokhayokha mkati mwamkati mwa minofu. Kuchita masewera olimbitsa thupi kwambiri kuti mumalize maphunziro ndikuloleza ma biceps kukhala ochepa komanso kukulitsa.

Ulusi wa Scott wokhala ndi bar yolunjika kapena EZ

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsira ntchito: Molunjika bala kapena EZ ndi scott ben

Omenyedwa mwaulere, ulusi wa scott umafunikira kuwongolera kwakukulu ndikuwongolera poyenda. Nthawi zonse ndikofunikira kuchita zambiri kuti muchite gawo lazolimbitsa thupi ngati gawo lathunthu.

Chingwe cha nyundo pa benchi ya scott

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsidwa ntchito: dumbbells ndi scott ben

Cholinga chake ndikugwira ntchito pagawo lapakatikati la biceps brachii ndi mikono yakutsogolo. Kuchita masewera olimbitsa thupi kwambiri kukonza ma asymmetries popeza ndi amodzi (komabe, amachitidwa munthawi yomweyo).

Anakhala pansi ndi bar yolunjika kapena EZ

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsa ntchito: Molunjika bala kapena EZ

Ntchitoyi ikufuna kugwira ntchito pachimake pa ma biceps ndipo, makamaka, imalola chidwi chomwe chili pafupi ndi "Kokani Curl".

Ulusi wowongoka ndi zingwe

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsidwa ntchito: Zingwe, bala yolunjika V kapena EZ

Zochita zolimbitsa thupi zomwe cholinga chake ndikumangika kwathunthu kwa biceps brachii kuyambira koyambirira mpaka kumapeto kwa mayendedwe. Ndizosangalatsa pantchito yolondola komanso yokhayokha. Kutengera zida zomwe zagwiritsidwa ntchito, gawo lamkati kapena lakunja la ma biceps atha kugwiritsidwa ntchito kwambiri.

Chingwe chimodzi ndi zingwe

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsidwa ntchito: Zingwe ndi chogwirira chimodzi

Itha kuchitidwa mutakhala kapena kuyimirira, ndikudzipatula kwakukulu kapena kocheperako. Amalola kukonza kwa ma asymmetries.

Chingwe 21

Minofu yogwiritsidwa ntchito: Biceps brachii

Zida zogwiritsidwa ntchito: EZ Bar

Masewera olimbitsa thupi omwe ali ndi kubwereza 7 mu theka lakumtunda, kubwereza 7 mu theka lapansi, ndi kubwereza 7 kwathunthu. Zabwino kwa kutha kwathunthu glycogen wa minofu ndi kutopa kwa minofu. Zosangalatsa, kwa oyamba kumene, kugwiritsidwa ntchito kumapeto kwa maphunziro.

Komabe,

Kusiyanasiyana kwa zolimbitsa thupi nthawi zonse kumakhala kosangalatsa kwa omanga zolimbitsa thupi. Komabe, izi ndizosiyana kwambiri, ndipo pakhoza kukhala mitundu ina yambiri yochokera. Chifukwa chake, nthawi zonse yang'anani zosankha zatsopano ndikupatsa minofu yanu chidwi china.

Chidziwitso: Kutchulidwa kwa minofu yomwe imagwiritsidwa ntchito sikuperekedwa ndi unyolo womwe umakhudzidwa, koma ndi minofu yolunjika ya gululi.

 

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