Zochita Zapamwamba za 15 za Biceps: Zovuta ndi Mapulogalamu Ophunzitsira * Crossfit

Mwamuna aliyense amene amabwera ku masewera olimbitsa thupi amaganiza zamphamvu zamanja. Choyambirira, iye amaganizira za chitukuko cha biceps flexor minofu ya mkono - biceps. Momwe mungaphunzitsire moyenera ndipo ndi machitidwe ati omwe ali othandiza kwambiri? Werengani za izi m'nkhani yathu.

A pang'ono za thunthu la biceps lapansi

Tisanalingalire zolimbitsa thupi zopopera ma biceps, tiyeni titsitsimutse chidziwitso cha anatomical. Biceps ndi kagulu kakang'ono kamene kamakhala kosakanikirana ndi mkono. Ili ndi kapangidwe kazitsulo - izi zikutanthauza kuti, kulemera kwake kuli pafupi ndi dzanja, ndizofunika kwambiri kuti mupanikizike.

Chofunika china ndikuti ma biceps si mnofu umodzi, koma zovuta zamagulu olumikizana kwambiri:

Mutu wa biceps wamfupi. Wotsogolera kunyamula kwachilengedwe kwachilengedwe ndi manja atembenukira kwa wothamanga (ndi supination).
Mutu wa biceps wautali. Mutu waukulu wamafuta wopatsa biceps misa ndi mphamvu. Ntchitozo ndizofanana. Kulimbikira pamutu kumadalira kutambalala kwake (yopapatiza - yayitali, yotakata - yayifupi).
Brachialis. Dzina lina ndi minofu ya brachial, yomwe ili pansi pa biceps, imayambitsa kukweza zolemera mosalowerera ndale.

Chidziwitso: brachialis sikhala ya biceps minofu, koma imakulitsa bwino kuchuluka kwa mkono, ngati kuti ikukankhira ma biceps.

Mfundo zophunzitsira

Kuti mupange moyenera zovuta za biceps, kumbukirani mfundo zosavuta za maphunziro ake:

Ngakhale kulibe pafupifupi zochitika zoyeserera zogwiritsira ntchito biceps flexor muscle, zimagwira bwino ntchito zonse zam'mbuyo. Ichi ndichifukwa chake nthawi zambiri amaikidwa patsiku lakumbuyo, kumalimaliza mu masewera olimbitsa thupi a 2-3.
Kupopera biceps, ndikokwanira kugwiritsa ntchito chipolopolo chimodzi. Koma mutha kusinthanso, minofu imakonda zolimbitsa thupi zatsopano ndi mayendedwe achilendo oyenda.
Ma biceps ndi gulu laling'ono lamisala lomwe silinapangidwe kuti lizigwira ntchito mwamphamvu, kwanthawi yayitali. Chifukwa chake, kulimbitsa thupi kamodzi kokha pamlungu mu machitidwe 2-4 ndi okwanira.

Zolimbitsa thupi

Ganizirani zoyeserera zoyambira kupopera ma biceps.

Zoyambira

Zochita zokhazokha zokhazokha za biceps ndizokoka pa bala yopingasa ndikumangirira pang'ono. Ngakhale kuti kumbuyo kumakhudzidwanso ndi gululi, mutha kusunthira kutsindika kwa biceps minofu ya phewa osatambasula zigongono mpaka kumapeto ndikuwonetsetsa pakukweza mwakunyamula mikono.

Kusunthika kosiyanasiyana pamizere ndi pulleys ndizofunikanso, koma kwa minofu yakumbuyo. Ma biceps amagwira ntchito pano pang'ono. Chifukwa chake, pafupifupi maphunziro onse am'magulu amtunduwu amakhala ndi kudzipatula.

Kuteteza

Chifukwa cha voliyumu yaying'ono, njira yosavuta yopangira ma biceps ndi zovuta kwambiri zodzipatula. Onsewo ali ndi njira yofananira ndipo amasiyana kokha mmawonekedwe a dzanja ndi thupi. Chifukwa chake, tiwaganizira m'magulu.

Choyimira barbell / dumbbell biceps curl

Ntchitoyi imawerengedwa kuti ndiyosavuta kuphunzira ndipo imapereka mphamvu zoyambira za bicep. Iyenera kuchitidwa molingana ndi matalikidwe ndi kuchuluka kwa kubwereza kwa 8-12. Simusowa kubera komanso kusambira thupi, ndibwino kuti muchepetse thupi ndikugwira ntchito bwino molingana ndi njirayi:

Tengani chipolopolo. Bala ikhoza kupangidwa ndi bala yolunjika kapena yopindika. Kusiyanitsa kokha ndikosavuta kwa maburashi anu. Chomangacho chimakhala chophatikizana paphewa kapena chochepa pang'ono. Ma dumbbells amatha kutumizidwa nthawi yomweyo ndikunyamula kutali ndi inu, kapena mutha kusinthitsa dzanja musakugwire mukamakweza. Ngati simusuntha dumbbell, koma pitirizani kuikweza popanda kukakamizidwa, mumachita masewera olimbitsa thupi. Amakhala ndi brachialis ndi minofu yamtsogolo bwino. Kuchita zozungulira zonse nthawi imodzi kapena mosinthana sikofunika kwenikweni, chinthu chachikulu ndi luso.
Pepani pang'onopang'ono ku projekitiyo, osagwedeza kapena kusunthira kumbuyo kwanu. Yesetsani kuti musabweretse mivi yanu patsogolo.
Sungani izi mderali kwa masekondi 2-3.
Chepetsani pang'onopang'ono momwe mungathere, osakweza mikono yanu m'zigongono.

Kutambasula kwa manja m'zigongono kumawonjezera katundu pakukweza mobwerezabwereza, kuisunthira kuchoka ku minofu kupita ku tendon, zomwe sizimalola kugwira ntchito molimbika ndikuwopseza kuvulala mukamagwira ntchito zolemera zazikulu.

Ndakhala pansi ndikunyamula

Pulogalamu yochita masewera olimbitsa thupi nthawi zambiri imaphatikizapo kusiyanasiyana kwa zochitika zam'mbuyomu. Ndizothandiza kwambiri, popeza ngakhale poyambira, biceps brachii yatambasulidwa komanso yothinana. Kuphatikiza apo, kubera kumatulutsidwa pakukonza thupi.

Njirayi ndi yofanana ndendende ndi mtundu wapitawo.

Kukweza ma bar / dumbbells mu benchi yaku Scott

Ngati simukudziwa momwe mungachitire masewera olimbitsa thupi moyenera ndipo simukufuna kufunsa wophunzitsa za izi, gwiritsani ntchito benchi yaku Scott. Zomangamanga za pulogalamu yoyeseza zimakupatsani mwayi woti muzimitsa osati minyewa yokha, komanso ma deltas ochokera kuntchito, chifukwa chake mudzalandira kulimbitsa thupi kwa biceps. Zikhala zovuta kulakwitsa ndi njira apa.

Ndikofunika kuphunzitsa ndi W-bar kuti muchepetse kupsinjika pamanja. Ngati mukuchita masewera olimbitsa thupi ndi ma dumbbells, ndibwino kuti muzichita motsatana ndi dzanja lililonse.

Njira yakuphera:

Khalani pa benchi, kanikizani thupi lanu motsamira pilo yapadera, pomwe muyenera kuyika manja anu pamwamba.
Tengani projectile kuchokera pazoyimira za simulator, mutha kukwera pang'ono ngati simukuwafikira. Ngati mukuchita masewera olimbitsa thupi ndi mnzanu kapena mphunzitsi, akhoza kukupatsani barbell.
Kwezani projectile poyenda mosalala.
Sungani pachimake kwa masekondi 2-3.
Chepetsani pansi pang'onopang'ono momwe mungathere, osatambasula dzanja mokwanira.

Bent pa ma biceps curls

Pali njira zingapo zomwe mungasinthire izi. Zomwe amafanana ndikuti thupi limapendekera pansi, dzanja likulendewera (mozungulira pansi), koma chigongono sichiyenera kusuntha, monga thupi lomwe. Zimapezeka kuti amaphunzira mosamala kwambiri ma biceps, bola ngati kulemera kwake kwasankhidwa bwino.

Mwa kusiyanasiyana komwe kumafala kwambiri, kupindika ndi barbell atagona pa benchi kungadziwike:

Komanso njira yodziwika bwino ndikupinda mkono ndi dumbbell mopendekera, dzanja lina likukhala pa ntchafu. Nthawi zambiri amachitidwa ataimirira, koma ndizotheka atakhala pansi:

Izi zimaphatikizaponso ma curls okhala ndi dumbbells. Apa dzanja logwirira ntchito limakhala pa ntchafu, koma tanthauzo ndilofanana:

Zochita izi ziyenera kuikidwa kumapeto kwa kulimbitsa thupi.

Kukweza pamtengo ndi zoyeserera

Pali makina osiyanasiyana a biceps m'makalabu amakono olimbitsa thupi. Ndikofunika kuyesa onse ndikusankha chimodzi chomwe mukumva kuti ntchito ya minofu ikugwiridwa bwino momwe mungathere. Simusowa kuziyika kumayambiriro kwa masewera olimbitsa thupi, koma mutha kuzigwiritsa ntchito kumapeto kuti "mutsirize" ma biceps. Chimodzi mwazomwe mungasankhe kwambiri ndi simulator yomwe imafanana ndi benchi yaku Scott:

N'zotheka kupanga maulendo angapo osiyana pamunsi ndi pamtanda. Pogwiritsa ntchito chingwe chakumunsi, mutha kukweza matola ndi chogwirira chowongoka kapena chopindika pang'ono, ndi chingwe chopanda mphamvu (analogue ya "nyundo") kapena ndi dzanja limodzi:

Ndikosavuta kugwira ntchito kuchokera kumtunda wapamwamba pa crossover, nthawi yomweyo ndikupinda mikono ikukwezedwa mpaka phewa, kapena kupindika mikono popanda chingwe ndi chingwe (kukonza brachialis):

Kodi mungaphunzitse bwanji?

Ndi ma biceps angati ochita masewera olimbitsa thupi? Yankho la funsoli limadalira mtundu wa ntchito yomwe.

Ngati mukupanga maphunziro a biceps (ikatsalira m'mbuyo) ndipo mukufuna kufulumizitsa zotsatira zanu, sankhani tsiku lina logawika pakatikati, komanso muzipopera tsiku lomaliza:

Patsiku la manja, pali kusinthana: zolimbitsa thupi kwa biceps - zolimbitsa thupi kwa triceps.
Pazonse, patsiku lino zikhala zokwanira kuchita masewera olimbitsa thupi 4: atatu a biceps ndi amodzi a brachialis. Ndipo 3-4 ya triceps.
Yoyamba nthawi zonse izikhala yokoka mosunthira, kukweza ma barbic kwa ma biceps ataimirira kapena kukhala pansi.
Lachiwiri ndi masewera ena ochokera pamndandanda womwewo kapena kupindika pa benchi yaku Scott.
Chachitatu ndibwino kuyika chimodzi mwazonyamula m'malo otsetsereka kapena pakhomopo.
Pambuyo pa tsiku lobwerera, ndikwanira kuchita zolimbitsa thupi ziwiri zapampu za kubwereza kwa 15-20 m'magawo atatu.

Ngati tilingalira za pulogalamu yayikulu yolemera / kuyanika munthawi yogawika, ndizomveka kuphatikiza ma biceps kumbuyo. Ndiye zochitika ziwiri zokha ndizokwanira.

Pulogalamu yothandiza yophunzitsira

Kuti mugwiritse ntchito bwino biceps flexor muscle, gwiritsani ntchito mapulogalamu akale ^

Pulogalamu	Mochuluka motani	Zochita zomwe zikubwera
Tsiku la mkono wa Biceps	Kamodzi pa sabata + kamodzinso 1-2 ma biceps oyeserera pambuyo pake	Kupiringa ndi barbell 4x10 Bench atolankhani ndi yopapatiza nsinga 4x10 Scott Bench Curl 3x12 French benchi atolankhani 3x12 Imatuluka pagawo lakumunsi lokhala ndi chogwirira chowongoka 3x12-15 Kukulitsa kwa mikono kumbuyo kwa mutu ndi chingwe pamtanda 3x12 Kukweza ma dumbbells pabenchi yopendekera osagwira nawo 4x10-12 Kukulitsa kwa manja ndi chingwe kumtunda kwa 3x15
Gawani mmbuyo + biceps	Osapitilira kamodzi pa sabata, imafalikira mofanana ndi masiku ena ophunzitsira	Zokoka ndikugwira kwambiri 4x10-12 Akufa 4x10 Bent over row 3x10 Mzere wa chigawo chapamwamba chofikira pachifuwa 3x10 Kukweza bala la ma biceps ataimirira 4x10-12 Kukweza ma dumbbells atakhala pa benchi yokhazikika 4x10
Kunyumba	Kawiri pa sabata	Reverse grip kukoka-ups 4x12-15 Kukweza ma dumbbells a biceps ataimirira mosinthana 3 * 10-12 Wokhazikika wokhala dumbbell nyamulani 3 * 10-12 Nyundo zokhala ndi ma dumbbells oyimirira 4x12

Zotsatira

Maphunziro a Biceps othamanga ambiri ndiye cholinga chachikulu pakuchita masewera olimbitsa thupi nyengo yachilimwe isanakwane. Koma kuti minofu ikhale yayikulu kwambiri, musaiwale za masewera olimbitsa thupi kumbuyo ndi mwendo. Ngakhale kupezeka kwapaderadera, mpaka nthawi inayake, minofu imakula limodzi ndi misa yonse, yomwe imapangidwa mwanjira yoyenera: zakufa, makina osindikizira a barbell, kukoka, ma squat olemera, ndi zina zambiri.