Lachiwiri, Novembara 29, 2022
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choyambaMalangizo a Biceps OphunzitsiraPhunzirani Malangizo 6 Okulitsa Biceps Brachii

Phunzirani Malangizo 6 Okulitsa Biceps Brachii

- Kutsatsa -
Nthawi Yowerenga: 5 mphindi

Ma brachial biceps ndi minofu yodziwika bwino kwambiri chifukwa cha mawonekedwe awo okoka kayendedwe ndi mikono ndipo, mosangalatsa, chifukwa chamakhalidwe omwe amapereka mdera lomweli. Kuthandizidwa ndi minofu ina, monga coracobrachialis, brachialis, brachioradialis, mapiko otsogola, pakati pa ena, ndi minofu yosavuta kuphunzitsidwa, bola ngati njira zoyenera zikuwonedwa kuti zizichita zolimbitsa thupi zingapo komanso kusiyanasiyana kwawo.

Koma pambuyo pa zonse, ambiri amavutikabe kwambiri pomanga ma biceps, mwina chifukwa cha kusowa kwa majini, chifukwa cha maphunziro olakwika ndi machitidwe kapena zoipa. zakudya ndi mpumulo woipa. Chifukwa chake lero, tikambirana zambiri za njira zomwe mungakulitsire masewera olimbitsa thupi a biceps, kuyang'ana kwambiri minofu ya brachialis, ndikupangitsa kuti ikhale yayikulu komanso yabwinoko.

1- Phunzitsani ma biceps anu mutapuma tsiku lopanda ntchito

Anthu ambiri amaganiza kuti, chifukwa ma biceps amapangidwa makamaka ndi ulusi wamtundu wa I, kapena ulusi wofiira, amatha kugwiritsa ntchito molakwika nthawi yomwe amaphunzitsidwa, komanso angapangitse kuti pakhale pang'ono pakati pa gawo limodzi ndi lina. Komabe, ambiri amalephera kuganiza kuti ma biceps amangofunidwa ndi ma biceps okha, osanyalanyaza magulu ena amisala ngati olimba mwamphamvu, monga ma dorsals, ma deadlifts, mizere yayitali, ma push-up ndi ma extensions a dzanja, kapena ngakhale trapeze shrinkage yokha.

Ma biceps amafunika kupumula ngati magulu ena aliwonse amisala ndipo, chifukwa chake, sizabwino kuti aphunzitsidwe mgulu limodzi (osati tsiku lomwelo, koma tsiku lotsatira), osaphunzitsidwapo tsiku lililonse.

Ngati cholinga chanu chachikulu chili pa ma biceps anu, ndiye kuti mungaganizire kuwaphunzitsa mutapuma tsiku lathunthu. Kumbukirani kuti pa maphunziro abwino a biceps, ndikofunikiranso kukhala ndi zida zabwino zomwe sizitopa kapena kuchira.

2- Phunzitsani ma biceps anu kawiri mukamakonzekera sabata iliyonse

Kuphunzitsa ma biceps kawiri pa sabata mwina sikungakhale njira yabwino ngati sanachite bwino, koma itha kukhala njira yabwino ngati ingachitike bwino. Ndi chifukwa, ngati tifunsa kuti maphunziro atalike kwambiri kwa ma biceps kangapo pa sabata, mwayi wazotsatira zake ndiabwino. Komabe, titha kupititsa patsogolo maphunziro kawiri pa sabata kuti tikalimbikitsidwe ndikuphunzitsidwa bwino.

Pakuphunzitsidwa mwamphamvu, zolemetsa zapamwamba komanso kubwereza zocheperako zimagwiritsidwa ntchito, ndi zolimbitsa thupi zoyambira monga barbell azipiringa, kupindika kosinthasintha komanso ngakhale benchi ya Scott, kuwonjezera pa kusiyanasiyana koyenera kwa onsewo. M'maphunziro achiwiri, zolemetsa zotsika, kubwerezabwereza kwapamwamba komanso masewera olimbitsa thupi odzipatula monga kupindika kokhazikika, kupindika pamtanda wokhala ndi pulley yayikulu, kangaude pakati pa ena.

Kumbukirani kuti, ngakhale zili choncho, simuyenera kuphunzitsa tsiku ndi tsiku, kutsatira mfundo ndi malangizo omwe awonetsedwa pamwambapa.

Ndikoyeneranso kuzindikira kuti, mosiyana ndi zomwe ambiri amakhulupirira, minofu yaikulu sifunikira kuphunzitsidwa poyamba kuposa minofu yaying'ono. Ndicho chifukwa, muyenera kutsindika zigawo zomwe mukufuna kuziganizira, chifukwa minofu yachiwiri yomwe imagwira ntchito yolimbitsa thupi imatsimikiziridwa kuti imachita zochepa. ntchito kuposa woyamba, chifukwa cha mavalidwe am'mbuyomu.

Chifukwa chake ngati chidwi chanu chili pa ma biceps ndipo mudzawaphunzitsa ndi ma lats anu, mwachitsanzo, palibe chomwe chingakulepheretseni kuwaphunzitsa kaye.

3- Phunzitsani ma biceps mutaphunzira mwa "njira zowonjezera"

Maphunziro obwerera kumbuyo, monga amadziwika, amapanikiza ma biceps ndi masewera olimbitsa thupi monga kupalasa, kukoka, komanso kudzipha. Mwanjira imeneyi, mutha kugwiritsa ntchito mwayi, ngati maphunziro anu sali olimba, kuti muchite masewera olimbitsa thupi mukamaliza maphunziro anu. Sankhani zolimbitsa thupi ndikuziyikira 4-5. Kuchita masewerawa kumatha kukhala kofunikira, monga barbell curl yokhala ndi bar yolunjika kapena yaulere ya EZ kapenanso zingwe, kapenanso kudzipatula, monga kupiringa kokhazikika, kupingasa kopindika ndi pulley, kapena kangaude.

Ndithudi ichi chidzakhala a nkhawa owonjezera kuti, pambuyo kugonjera kwa mpumulo wabwino ndi chakudya chokwanira, adzawonjezera zotsatira zambiri.

4- Sankhani obwereza m'munsi kuti mumange minofu yambiri

Zimadziwika kuti kubwereza mobwerezabwereza kumakhala ndi mphamvu zowonjezera mphamvu zowonjezera ndikulemba ulusi wa minofu yoyera. Izi ndizo makamaka zomwe timazitcha matenda oopsa myofibrillar. Pa gawo la zomangamanga zazikulu za biceps, yang'anani pa zolimbitsa thupi zomwe zimakupatsani mwayi wogwiritsa ntchito katundu wambiri, motero, kubwereza kochepa, komwe, kwa biceps, kumatha kusiyana ndi zisanu ndi zitatu mpaka zisanu ndi zitatu, chifukwa cha kapangidwe ka minofu ya myofibrillar. mu funso, lomwe, Tiyeni tiyang'ane nazo, ili ndi chiwerengero chachikulu cha ulusi wofiira.

Chifukwa chake, zolimbitsa thupi monga ma curls osinthasintha, ma barbell curls, ma curls aku Scott amatha kukulitsa maphunziro anu ndi zolemera zolemera.

Musaope! Anthu ambiri amakonda kulingalira kuti ma biceps, ana amphongo kapena ngakhale pamimba ndi trapezius amangoyankha bwino chifukwa chobwereza mobwerezabwereza, pomwe ndizotheka kuwalimbikitsa monga tafotokozera pamwambapa ndikupeza zopindulitsa zosaneneka.

5- Yang'anani pamutu wautali wa ma biceps ndi masewera olimbitsa thupi omwe amalola kutambasula kwambiri kwa minofu

Anthu ambiri amagwira ntchito ya biceps mwanjira yachilendo, komabe, zoyipa kwa zabwino kumanga minofu. Kusamala kwambiri za katunduyo osati kuphedwa, anthuwa amakonda kusuntha theka, popanda kupereka kutambasula kwathunthu kwa biceps, zomwe zimavulaza osati kukula kwa minofu palokha, komabe, zingayambitse kufupikitsa mu minofu.

Ngati mukuvutika ndi izi, mutha kuyambitsa masewera olimbitsa thupi pogwiritsa ntchito zothandizira, monga Scott, ma curls ena pamakina okhala ndi zothandizira kapena kutsamira pa benchi yaku Scott pakati pa ena. Popita nthawi, yambani kusankha zolimbitsa thupi monga kupendekera kopindika (pa 45º), ma curls atagona pa pulley, ma curls okhala ndi msana wothandizidwa ndi khoma, ma curls okhala ndi kuphulika mikono ndi zina zolimbitsa thupi zaulere.

Kumbukirani kuti kuyerekezera kwa manja patsogolo ndi kukwera kwa mapewa, kumathandizira ma biceps kugwira ntchito m'malo othandizidwa, monga benchi yaku Scott ku Scott Machine.

6- Sakanizani zochita zamayiko awiri

Zochita zogwirizana ndizomwe zimachitikanso chimodzimodzi ndi mbali imodzi ya thupi, ndikutsatiridwa ndikuphedwa mbali inayo, monga kupindika kosinthana. Kumbali inayi, machitidwe amitundu iwiri ndi omwe mbali zonse ziwiri zimagwira ntchito nthawi imodzi, monga ma barbell curls kapena ngakhale ma dumbbells omwewo.

Zochita zogwirizana, ngakhale ndizosavuta komanso zimafunikira pafupifupi 25% yamagalimoto, zimagwiritsidwa ntchito kuyang'ana madera ena kapena kukonza kufanana, ma asymmetries, ndi zina zambiri. Zochita zapagulu, komano, nthawi zambiri zimagwiritsidwa ntchito ndi katundu wambiri komanso "zomanga zonse" mu minofu.

Mukamaphunzira bwino, muyenera kudziwa momwe mungasakanizire mitundu yonse yazolimbitsa thupi kuti mupindule nayo. Komabe, mosiyana ndi zomwe anthu ambiri amachita, sikofunikira kuyamba ndi zochitika zapagulu ndipo pamapeto pake pamaphunziro pamakhala ntchito zothandizana. Mutha kuyamba masewera olimbitsa thupi mosavuta ndi masewera olimbitsa thupi, makamaka ngati mukufuna kutopa kapena zina zotere. Ngakhale pantchito yolemetsa komanso kukonza ma asymmetries, iyi ndi njira yabwino kwambiri yomwe aliyense angagwiritse ntchito.

Kudziwa kusakaniza bwino, mudzasangalala ndikukula kwa minofu ndipo, nthawi yomweyo, mudzasangalala ndikufunikiratu, ntchito yapadera yofananira (osachepera pang'ono) pakati pa mbali, pakati pa maubwino ena.

Yesani kugawa maphunziro anu theka ndi theka mu chiwerengero cha masewera olimbitsa thupi pazochitika zonsezi. Izi zidzakwanira (mwachitsanzo mbali imodzi ndi mbali imodzi, mbali ziwiri ndi mbali imodzi ndi zina).

Komabe,

Biceps ndi minofu yosavuta yophunzitsa ndipo imalola machitidwe osiyanasiyana osiyanasiyana. Komabe, zidzangobweretsa zabwino pokhapokha zitatsata machitidwe oyenera ndikuchitidwa panthawi yochita masewera olimbitsa thupi, komanso kuperekedwa kuziphunzitso zingapo munthawi zanthawi kuti zikwaniritse kukula kwake pofunsa njira zosiyanasiyana. Njira zosiyanasiyana ndi maupangiri ang'onoang'ono alinso othandizira kwambiri maphunziro a biceps, kukupangitsani kuchita m'njira zosiyanasiyana.

Kuphatikiza apo, ndikofunikira kudziwa kuti umunthu wawo, momwe mawonekedwe a biceps amalankhulira mokweza pomanga, choncho nthawi zonse dziwani pakati pa chinthu china chomwe mungakwanitse kufikira chifukwa cha zikhalidwe zanu!

Maphunziro abwino!

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