Masewera olimbitsa thupi a biceps m'malo ochitira masewera olimbitsa thupi * Crossfit

Kutulutsidwa kwamanja ndi mapewa olimba nthawi zonse zimawonedwa ngati chizindikiro cha kukongola ndi kulimba mtima. Kuti mukwaniritse zomwe mukufuna - kuti manja anu akhale okongola komanso olimba - yesetsani zolimbitsa thupi moyenera ndipo musaiwale za kudzipatula.

Chifukwa chiyani ma biceps sakukula?

Kuphunzitsa mphamvu kwakhala kosangalatsa kwa amuna kuyambira paunyamata. Kuyendera magawo amasewera kapena kuchita masewera olimbitsa thupi pawokha, oimira amuna ndi akazi olimba pafupifupi amalephera kulimbitsa minofu ya biceps, koma sikuti aliyense amakulitsa ndikuwonjezera. Minofu ya winawake imazunguliridwa mozungulira ngakhale kuchokera ku zolimbitsa thupi kunyumba ndi ma dumbbells kapena barbell, ndipo kwa wina, kuchita masewera olimbitsa thupi pa ma simulators sikuthandiza pazifukwa zingapo.

Madokotala amatsimikizira kuti mfundo zoyeserera zolimbitsa thupi ndizolondola komanso zosasinthasintha kwa othamanga onse, mosaganizira momwe alili. Komabe, munthu aliyense ali ndi chiŵerengero chapadera cha "ulusi wofiira" ndi "zoyera" zaminyewa, chifukwa chake, kuti aphunzitse minofu ya biceps, othamanga osiyanasiyana amagwiritsa ntchito zolimbitsa thupi zingapo, posankha omwe ali othandiza kwambiri.

Zifukwa

Zifukwa zakusowa kwa kukula kwa biceps:

kusankha njira yolakwika, kugwiritsa ntchito kwambiri chinyengo;
kusankha kolakwika (kulemera kwa ntchito);
kusokoneza;
zakudya zosakwanira kukula kwa minofu;
katundu wonyansa.

Cholakwika chofala kwambiri ndikupitilira. Kachiwiri, mwina, mutha kuyika zakudya zolakwika.

Pofuna kupeza msanga wa biceps girth wa 40 cm, ambiri amayamba kugwira ntchito molimbika kuti azipopera, pogwiritsa ntchito masewera olimbitsa thupi - onse odziwika komanso osadziwika. Nthawi zambiri, oyamba kumene amachita masewera olimbitsa thupi 3-5, ndipo ngakhale kangapo pamlungu. Nthawi yomweyo amasunthanso kumbuyo, komwe ma biceps amagwiranso ntchito bwino. Zotsatira zake ndikutanganidwa kwambiri ndi gulu limodzi laminyewa. Alibe nthawi yoti achire.

Kuti kuwonjezeka kwa biceps brachii kusunthike momwe angafunire, muyenera kupanga mofanana minofu yonse mthupi. Poyamba, chiwembu cha fullbadi ndichabwino kwambiri kwa oyamba kumene, momwe minofu yonse imagwirira ntchito kulimbitsa thupi kulikonse. Poterepa, kuchita masewera olimbitsa thupi amodzi okha kungakhale kokwanira. Mukasintha kuti mugawane, ndibwino kuti muphatikize gululi ndi kumbuyo. Poterepa, zolimbitsa thupi 2, zokwanira 3 ndizokwanira.

Kupitilira muyeso kumayambitsidwa osati kokha chifukwa chokwera kwambiri paminyewa, komanso nthawi yopumula kwambiri pakati pamiyeso, zomwe zimabweretsa kutopa ndi kutaya mphamvu. Kusagona mokwanira kumayambitsanso vutoli.

Ponena za chakudya, iyi ndi gawo lofunikira kwambiri pakukulitsa gulu lililonse laminyewa. Ngati mulibe zotsalira za kalori tsiku ndi tsiku, kuchuluka kokwanira kwa mapuloteni ndi chakudya chovuta, ndiye kuti muyenera kuyiwala za kunenepa, ngakhale mutaphunzitsa moyenera bwanji.

Zolakwa

Zolakwitsa zofala kwambiri pakupopera minofu ya biceps, chifukwa chomwe ma biceps amasiya kukulira, kuphatikiza:

barbell cast, momwe thupi lonse limagwirira ntchito, osati mikono yokha;
zotuluka m'zigongono pochita masewera olimbitsa thupi;
kukweza zigongono mmwamba pamene mukupinda mikono;
matalikidwe ochepa.

Yesetsani kugwedeza zigongono zanu mthupi mukamachita masewera olimbitsa thupi kuti katundu wamafuta azikhala okhazikika. Potsika kwambiri, osatambasula manja anu kumapeto, musalole kuti ma biceps anu apumule. Pamwamba pake, ma biceps akavuta kwambiri momwe mungathere, mutha kukhala kwa masekondi 1-2, ndikuchepetsa minofu yomwe mukufuna.

Zochita zoyambira za biceps

Kuyambira kulimbitsa thupi kulikonse, musaiwale kutenthetsa mitsempha yanu ndikutambasula manja anu. Tengani ma dumbbells owala 2 kg ndikupinditsa zigongono zanu pamakona oyenera. Sungani maburashi anu mkati ndi kunja. Kwezani manja anu nthawi 20 mutagwira dumbbells. Mukatenthetsa, yambani kuphunzitsa mphamvu.

Chifukwa cha kapangidwe kake, pali chinthu chimodzi chokha cholimbitsa thupi cha biceps - zokoka zokhala ndi zopindika zochepa. Ena onse ndi chimateteza, chifukwa olowa ntchito limodzi - chigongono, ndi katundu amagwa kokha pa biceps minofu phewa. Koma sizinthu zonse zomwe zili zoyipa kwambiri - ma biceps atha kulimbidwa ndi kudzipatula, makamaka ngati mumachita pambuyo pa masewera olimbitsa thupi kumbuyo, komwe kumagwira bwino pafupifupi mayendedwe onse. Ambiri amatha kunena kuti zokhumba zake ndizofunikira kwambiri za biceps, komabe, minofu yam'mbuyo imagwira ntchito pamenepo, chifukwa izi sizowona.

Kokani pazenera yopingasa ndikumangirira pang'ono

Kokani pazenera yopingasa ndikutsitsimutsa katundu ma biceps ndi latissimus dorsi. Pochepetsa kugwirapo, kulimbikitsidwa kwambiri kumakhala mikono, kukulira, makamaka kumbuyo. Ma biceps pano amatsegulidwa mokulira chifukwa cha manja opambana - ndipomwe pali machitidwe ena onse agulu lamtunduwu amachitidwa.

Kukulitsa thupi pochita zokoka ndikumangirira pang'ono kumachitika mwa kupindika mikono m'zigongono. Ma biomechanics oyenda mmenemo ndi ofanana ndi kukweza barbell. Simusowa kugwiritsa ntchito zomangira - pamenepa, zingokulepheretsani kutsindika za biceps.

Lamulo lakupha:

Dzipachikireni pa bar ndikumugwiranso kumbuyo kuti muchepetse chala chanu motsutsana ndi ena.
Pindani m'zigongono ndipo mutulutsa mpweya, ikani pamwamba pa bala yopingasa. Chibwano chanu chiyenera kukhala pamwamba pa bala.
Mukamadzipuma, pang'onopang'ono muchepetse poyambira. Mukamatsitsa, yesetsani kukana mphamvu yokoka mwa kuyika ma biceps anu.

Penyani pomwe pali zigongono. Ndikofunika kuti azikhala pafupi ndi thupi, apo ayi katundu wambiri azipita kumbuyo kwa minofu, osati mikono.

Zolimbitsa Thupi Zabwino Kwambiri

Mutha kulingalira za zochitika zingapo zodzipatula za gulu la minofu lomwe likuganiziridwa. Tasankha zabwino kwambiri.

Kuyimirira molunjika ndikugwira barbell curl

Izi ndizochita zolimbitsa thupi zomwe ambiri amaziona kuti ndizofunikira, ngakhale sizili choncho. Ali ndi vuto limodzi lokha - katundu wambiri m'dera lamanja chifukwa chakuti manja omwe ali pamwamba kwambiri amafalikira kuposa zigongono, chifukwa chake kulemera kwake kwakukulu kuli pa iwo.

Gwiritsani ntchito bala ya EZ yopindika kuti muchepetse nkhawa m'manja. Amachepetsa kupanikizika pamanja ndikuyika nkhawa zofananira mbali zonse za biceps. Ngati ndizotheka kwa inu, mutha kuzichita mwachindunji.

Lamulo lakupha:

Tengani barbell ndikugwira molunjika. Tengani malo okhazikika, okhazikika: mapazi kutambasuka phewa, zala ndizopatukana pang'ono. Imani molunjika, osapindika kutsogolo ndi kumbuyo, osazungulira kumbuyo kwanu. Kukula kwake kumatha kusinthidwa, nthawi zina kumapangitsa kukhala kocheperako kuposa mapewa, nthawi zina kukulirapo pang'ono.
Mukamatulutsa mpweya, pindani mikono yanu ndikugwiritsa ntchito kuyeserera kwa biceps, kwezani kapamwamba mpaka pachifuwa. Zigongono zimakhazikika pamalo amodzi pambali ya thupi ndipo sizipita mtsogolo.
Pepani manja anu mukamakoka mpweya. Osangowabweza njira yonse, koma nthawi yomweyo yambani kubwereza kotsatira.

Kukweza ma dumbbells a biceps ataimirira

Ntchitoyi ili ndi mitundu ingapo. Ikhoza kuchitidwa munthawi yomweyo ndi manja awiri (kapena kamodzi), pomwe poyambilira kukulitsa manja ngati kukweza barbell - mupeza pafupifupi kufanana kwathunthu kwa masewera olimbitsa thupi am'mbuyomu, kusiyana kokha ndikuti mutha kukulitsa matalikidwe pang'ono, popeza m'malo otsika simudzasokonezedwanso ndi thupi.

Koma njira yabwino kwambiri pano ndikukweza ma dumbbells ndikunyamula kwa dzanja. Kutembenuka uku pakukweza ndikothandiza kwambiri pakukula kwa biceps.

Lamulo lakupha:

Nyamula zotumphukira. Imani molunjika ndikutambasula manja anu mthupi lanu. Zikhatho zimayang'anani - kulimba sikulowerera.
Mukamatulutsa mpweya, kwezani manja anu mpaka mikono yanu ili pafupifupi madigiri 45 pansi. Mukamakweza, tembenuzani manja anu kuti zipatsozo ziziyang'ana kutali ndi thupi. Pamwamba pake, tsekani kwa mphindi kapena ziwiri ndikutsitsa ma biceps anu momwe mungathere. Mutha kupindikanso mikono yanu mosinthana.
Pamene mukupuma, tsitsani manja anu pansi, ndikuwabwezeretsanso.

Onetsetsani kuti mikono yanu ili pafupi ndi thupi lanu. Osadzithandiza ndi kupindika kapena kusunthira kumbuyo. Yesetsani kumva kuyenda kulikonse.

Kuchita masewera olimbitsa thupi (mosiyanasiyana - mosasamala kapena mopanda chidwi) kumatha kuchitidwa mutakhala pansi - chifukwa chake mumakhala ndi zochepera zochepa.

Kukweza ma dumbbells a biceps atakhala pa benchi yoyenda

Komanso imodzi mwazochita zabwino kwambiri za biceps. Chotsimikizika apa chili pamutu wake wautali. Kusiyanitsa kwakukulu kuchokera koyambirira ndi momwe thupi limakhalira ndi mikono, apa, ngakhale poyambira, ma biceps adatambasulidwa ndikukhazikika.

Njira yakuphera:

Ikani benchi pamtunda wa digiri 45-60. Khalani pamenepo ndipo gwirani ma dumbbells. Lonjezani manja kuti kanjedza ziyang'ane kutali ndi thupi. Muthanso kuchita chimodzimodzi ndi zomwe mudachita kale ndikugwiritsa ntchito supination mukakweza.
Mukamatulutsa mpweya, pindani mikono yanu, osasuntha zigongono zanu, ziyenera kukhazikika.
Pamwamba, musaiwale zazing'ono za biceps kwa masekondi 1-2.
Gwetsani manja anu pansi, osawapindika mpaka kumapeto, ndipo nthawi yomweyo yambani kubwereza.

Zowoneka bwino zopindika

Kawirikawiri amakhulupirira kuti ntchitoyi ikhoza kuphulika pamwamba pa biceps. Izi ndizolakwika kwathunthu - chimake sichitha kupopedwa, makamaka, mawonekedwe a minofu amayikidwa mwachibadwa. Koma kusinthaku kumathandizira mutu wokhala ndi mitu iwiri bwino kwambiri - apa mutha kuwongolera matalikidwe ndi liwiro lakusuntha, ndikuyang'ana gawo lolakwika. Kulemera kudzakhala kocheperako - simuyenera kuthamangitsa pambuyo pake.

Lamulo lakupha:

Khalani pabenchi ndikulumikiza miyendo yanu kuposa mapewa anu.
Tengani cholumikizira m'manja mwanu. Sindikizani kumunsi kwa triceps mu ntchafu ya mwendo womwewo. Ndi dzanja linalo, mutha kudalira mwendo wina kuti mukhale wolimba.
Pindani mkono wanu ndi ma biceps. Tsekani pamwamba pa masekondi 1-2. Simuyenera kuchotsa dzanja lanu m'chiuno.
Pang'onopang'ono ndikuwongolera, tsitsani dzanja lanu pansi. Monga momwe zimakhalira muzochita zina, simuyenera kuzipukusa mpaka kumapeto.

Kusinthaku kumakonda kuikidwa kumapeto kwa kulimbitsa thupi.

Chitsanzo chophunzitsira

Muyenera kuchita zolimbitsa thupi za biceps mwadongosolo, pogwiritsa ntchito pulogalamu yophunzitsira. Kwa ambiri, kupatukana kuli koyenera, momwe ma biceps amaponyedwa kumbuyo:

Mtundu wa masewera olimbitsa thupi	Kubwereza ndi kukhazikitsa
Kukoka kwakukulu	4x10-15
Mzere wopindika	4x10
Njira Yopapatiza Yogwira Mzere	3x10
Dumbbell Row kupita ku Belt	3x10
Kutengeka	4x12-15
Ma Barbell Oimirira a Biceps Curls	4x10-12
Dumbbell amapindika ma biceps atakhala pa benchi	3x10-12

Ochita masewera olimbitsa thupi amatha kupopera manja awo tsiku lina (iyi si njira yabwino kwambiri kwa oyamba kumene):

Mtundu wa masewera olimbitsa thupi	Kubwereza ndi kukhazikitsa
Zokopa Zosintha Zosintha	4x10-15
Bench atolankhani mwamphamvu	4x10
Ma Barbell Oimirira Biceps Curls	3x10-12
Anakhala pansi atolankhani aku France	3x10-12
Dumbbell amapindika ma biceps atakhala pabenchi lokonda	3x10-12
Bwererani	3x10-12
Zowoneka bwino zopindika	3x10-12