Pulogalamu yophunzitsira ya Biceps

Ma biceps ndi ma biceps brachii. Komanso ndi gulu lokonda kwambiri lamwamuna, lofanananso ndi kutchuka kwa ma pectorals okha. Kuti gawo ili la thupi liwoneke modabwitsa, pulogalamu ya biceps, yomwe tikambirana m'nkhaniyi, ikuthandizani.

Biceps anatomy

Ma biceps amakhala ndi magawo awiri - mutu wakunja ndi wamkati. Wakunja ndi wautali, wamkati ndi wamfupi. Pamodzi, mitu yonse iwiri imagwira ntchito yosinthira mkono, koma mosiyana ntchito zawo zimasiyana - ndipo iyi ndi mfundo yofunika pakugwiritsa ntchito.

Mutu wamkati wamkati wa biceps umapanganso kutsogola kwamiyendo ndi kupindika paphewa - kukweza mkono patsogolo panu. Ntchitoyi imachitika chifukwa cha malo omwe amaphatikizika - kumapeto kwake kumalumikizidwa ndi njira ya coracoid ya scapula, malekezero akutali - ku chifuwa chachikulu cha utali wozungulira. Ndipo ngakhale tendon ya mitu iwiri ndiyofala, chifukwa cha kuyandikira kwa mutu wamfupi wa ma biceps kupita kumalo olumikizirana, ntchito yopatsa (kutembenuzira chikhatho) imaperekedwa makamaka ndi mutu wawufupi wa ma biceps.

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Musaiwale za minofu yamapewa (mutha kupezanso dzina loti brachialis) - lili mosamalitsa pansi pa biceps. Minofu imachokera pachigawo chapakati cham'madzi, imalumikizana ndi chifuwa chachikulu cha ulna ndipo imayenda mozungulira. Izi zikutanthauza kuti ngakhale mutagwira gululi motani, mutha kugwiritsa ntchito minofu imeneyi pamodzi ndi ma biceps. Tiyerekeze kuti popanda minofu yamapewa yotukuka, simudzawona ma biceps opangidwa mwanzeru.

Malangizo pakusankhidwa kwa pulogalamuyi

Ngati mukufuna kupanga ma biceps akulu - chitani zolimbitsa thupi zaminyewa yam'mbuyo - kutulutsa kosiyanasiyana. Ichi ndi chikhalidwe chofunikira kwambiri, chifukwa ma biceps, back deltas, latissimus dorsi ndi am'gulu limodzi logwira - kukoka.

Mwachilengedwe, minofu yamikono imakhala yolumikizana kwambiri kuposa minyewa ya thupi. Khama lalikulu nthawi zonse limatengedwa ndi gulu la minofu yolumikizana bwino kwambiri ndi ma neuromuscular. Onetsetsani kuti muphunzire kumverera minofu yakumbuyo, kuti mumve ntchito yawo mukamayenda. Kupanda kutero, kupita patsogolo kwanu pakukula kwa biceps kumachepetsedwa ndi minofu yakumbuyo komwe. Popanda zoyambira bwino komanso zotchinga msana, simungathe kunyamula zolemera zazikulu zolimbitsa thupi za biceps.

Ntchito kusankha kulemera

Malangizo otsatirawa akukhudzana ndi zolemetsa zama biceps, tempo, ndi mopambanitsa. Kulemera kwa masewera olimbitsa thupi kuyenera kukhala kotere kuti mutha kugwada pang'onopang'ono ndikukweza manja anu moyenera. Nthawi yomweyo, panthawi yopindika, muyenera kumva ntchito ya biceps minofu ya phewa, osati ma lats, chifuwa kapena ma deltas. Mtunduwo ndi osachepera 10-12 "oyera" obwereza. Ngati thupi lanu limaphatikizidwa pantchitoyo, ndipo zigongono zikupita patsogolo, musachepe.

Sikoyenera kutsitsa kulemera kwathunthu ndi mikono yowongoka - sungani kamvekedwe kake mu minofu ya paphewa. Kuphatikiza apo, malowa okhala ndimalo olumikizana ndi chigongono amawongola kwambiri ndipo amadzaza ndi kuvulala kwa biceps tendon. Pamwamba pake, simuyenera kupindika mkono momwe zingathere - ma projekiti omwe mukugwira nawo ntchito sayenera kukhala olumikizana ndi chigongono ndipo, chifukwa chake, ma biceps sayenera kupumula kumtunda kwa matalikidwe - m'malo mwake, chidule chikuyenera kuchitika pano. Pakadali pano, ndikofunikira kukhalabe kwa masekondi 1-2 kenako kenako ndikuwongolera bwino. Kuthamanga kwake ndikuchedwa, pakuwerengera kwamaakaunti kumawoneka motere: kukwera-pamwamba-kugwa = 2-1-3.

Chiwerengero ndi zokopa za kulimbitsa thupi

Kumbukirani kuti muyenera, kumbali imodzi, kuti musinthe minofu, koma mbali inayo, kuti mupewe kuwonongeka kwakukulu kwa ma ma cell. Mutha kupanga ma biceps owonjezera paphewa pakati pama seti.

Chiwerengero cha ma biceps amapewa ndi awa: pakagwiritsidwe ntchito pambuyo pathupi lam'mbuyo - zida 6-9 ndizokwanira, patsiku lonse lamanja - maseti 9-12.

Mu macrocycle sabata iliyonse, nthawi zambiri zimakhala bwino kupopera minofu ya mikono kamodzi. Kumbukirani kuti minofu imeneyi imakhudzanso magulu ena ambiri. Ngati mumazichita pafupipafupi, izi, m'malo mwake, zimatha kubweretsa kukula kwawo chifukwa chosowa nthawi zonse.

Cholinga chophunzitsira ma biceps (monga minofu ina iliyonse) ndikupanga kupsinjika komwe kumayambitsa mapuloteni am'mimba komanso kukula kwa minofu. Oyamba kumene ayenera kupewa kukanidwa, kulimba, osalemera, komanso kusabera. Ntchito yanu ndikukulitsa luso lanu, kuyesa kuwonjezera zolemera kuchokera ku maphunziro mpaka maphunziro, kukhalabe ndi mapuloteni pamlingo wowonjezeka.

Nthawi zonse sungani ma biceps anu mukamakulitsa zolemera zanu. Ngati mukumva kuti mukugwirizanitsa miyendo yanu, kumbuyo kumbuyo, ndi minofu ina iliyonse, muchepetseni kunenepa ndipo siyani kunyengerera zachabechabe zanu.

Zochita zabwino kwambiri za biceps

Palibe masewera olimbitsa thupi abwinoko kapena oyipa. Pali anthu omwe ali ndi anthropometry osiyanasiyana komanso masamba osiyanasiyana ophatikizira ma tendon. Mwachidule, masewera olimbitsa thupi kwambiri ndi omwe mungamve kuti biceps imagwira ntchito bwino.

Mfundo ina ikukhudzana ndi "zoyambira" komanso "kudzipatula" machitachita a biceps. Biceps ndi gulu laling'ono lamtundu lomwe limakhazikitsa cholumikizira chimodzi - chigongono. Kuthandizidwa pakumenyetsa phewa ndikutulutsa dzanja sikuwerengera - sikugwira ntchito molunjika kwa minofu ya biceps. Pafupifupi zochitika zonse za biceps zomwe zimadzipatula.

Zochita zoyambira

Kuchita masewera olimbitsa thupi kamodzi kokha ndikofunikira kwa ma biceps - kukoka ndikumangirira pang'ono. Kuphatikiza pa chigongono, chimaphatikizaponso phewa.

Minofu yakumbuyo imatenga nawo mbali mgululi, chifukwa chake "kugwira" ntchito ya biceps sikophweka. Zikhala zothandiza kwa oyamba kumene kugwiritsa ntchito gravitron - pulogalamu yoyeseza yomwe imathandizira kukoka chifukwa cholemera.

Mukamachita izi, yesetsani kukulitsa mivi yanu. Simuyenera kugwiritsa ntchito zomangira. Ngati simungathe kumverera chifukwa cha gulu la minofu - osapatula zojambulazo, biceps ndi imodzi mwamankhwala ochepa omwe amakhala ndi kudzipatula kokwanira.

Zochita zodzipatula

Mwa machitidwe omwe tidatanthauzira kuti "kudzipatula", mayendedwe otsatirawa ndioyenera akatswiri ambiri:

1. Ma curls oyimirira okhala ndi barbell yolumikizidwa mwamphamvu komanso yopapatiza. Kutengera kusunthika kwa zimfundo za dzanja, EZ bar kapena bar yolunjika imagwiritsidwa ntchito. Ochita masewera olimbitsa thupi ambiri amachita izi molakwika, kunyamula zolemetsa zochulukirapo ndikugwira ntchito ndi torso ndi mapewa awo.
   

   

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2. Kuyimirira kwa dumbbell curls. Manja atha kuyang'aniridwa pazochita zonse, kapena kuwongolera kumachitika mgawo loyamba lachitatu. Mutha kupindika mikono yanu nthawi yomweyo - mumapeza njira ina yochitira masewera olimbitsa thupi oyamba, kapena mosiyanasiyana.
   
3. Dumbbell curls atakhala pa benchi yopendekera. Imodzi mwazochita zabwino kwambiri za biceps. Apa iye poyamba ali mu malo owonjezera, kuphatikiza apo, mutha kubera pang'ono, popeza simudzatha kupeta thupi. Muthanso kuchita ndi manja awiri nthawi imodzi kapena mosinthana.
   

   

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4. Ma curls okhala ndi barbell kapena ma dumbbells pa benchi yaku Scott. Poterepa, kubera kumachotsedwa chifukwa chazanja komanso thupi. Osakhotetsa mikono yanu ponseponse ndipo kumbukirani kuti muziyang'ana kwambiri pagawo loyipa.
   

   

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5. Nyundo zopindika. Uku ndikutuluka kosiyanasiyana m'goli, pomwe dzanja limakhazikika osalowerera ndale. Apanso, izi zitha kuchitidwa mosinthana kapena palimodzi, kukhala kapena kuyimirira. Mfundo ina yokhudzaukadaulo imakhudza ndege yomwe dzanja limaweramira - ikamakhotera mu ndege ya sagittal (dumbbell imapita paphewa), minofu ya brachial imakhudzidwa kwambiri, mukamayenda kutsogolo (dumbbell imapita ku sternum), minofu ya brachioradialis imakhudzidwa kwambiri.
   

   

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6. Reverse grip barbell curls. Timagwira timatabwa pamwamba ndi pamwamba. Gulu lonselo ndilofanana ndi masewera olimbitsa thupi oyamba. Apa kutsindika kuli paminyezi ya brachial, brachioradial ndi forearm.
   
7. Kukhazikika kwa dumbbell curl. Amachitidwa atakhala pa benchi, miyendo yonse itapachikidwa mbali imodzi yake ndikugwada pamaondo. Ndi chigongono chogwira ntchito, timapumula pa ntchafu ya dzina lomweli, ndi dzanja linalo timatsamira bwino mwendo wina. Pindani mkono wanu pang'onopang'ono komanso mosamala osakweza chigongono chanu m'chiuno, kenako pang'onopang'ono muchepetse. Amakhulupirira kuti izi zitha kutulutsa "nsonga" ya ma biceps, koma sizili choncho. Maonekedwe a minofu amatsimikiziridwa ndi chibadwa ndipo sangathe kuwongoleredwa ndi masewera olimbitsa thupi aliwonse.
   

   

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8. Ma curls pamtengowo. Apa mutha kusiyanitsa mitundu ingapo - kupindika kuchokera kumunsi kumunsi ndi chogwirira chowongoka kapena chingwe, kupindika ndi dzanja limodzi mosinthana, mu crossover kuchokera kumagwiridwe apamwamba ndikutambasula manja, ndi zina zotero. Zochita izi ziyenera "kumaliza" ma biceps kumapeto kwa kulimbitsa thupi, kuchita mwaukadaulo momwe zingathere komanso mobwerezabwereza (kuchokera ku 12).
   

   

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Pali zochitika zina zambiri zofananira za biceps: kupindika ndi ma dumbbell osakhazikika, ndi barbell yogona ndi mimba yanu pabenchi yopendekera, muma simulators osiyanasiyana, ndi zina zotero.Amakhala ndi gawo limodzi - ma biceps osangalatsa amatha kumangidwa popanda iwo. Komabe, ndikofunikira kuyesa machitidwewa kuti mumvetsetse kuti ndi ati mwa iwo omwe mumamva bwino biceps brachii. Gwiritsani ntchito nthawi ndi nthawi kuti musinthe maphunziro.

Ma biceps osiyanasiyana amayenda kuti minofu ikule. Chifukwa chokhacho chothanirana ndi zolimbitsa thupi ndikanthawi yamaganizidwe. Ngati simukubowoleza kuchita masewera 15 a masewera olimbitsa thupi omwewo, chitani ndipo musadzaze mutu wanu ndi mayendedwe osafunikira.

Pafupifupi pulogalamu yophunzitsira kumalo ochitira masewera olimbitsa thupi

Gawo ili limapereka mapulogalamu ophunzitsira ma biceps m'malo ochitira masewera olimbitsa thupi. Kutengera ndi chiwembucho, mutha kupanga pulogalamu yanu kutengera zochitika zomwe zikukuyenererani.

Kwa oyamba kumene omwe amaphunzitsidwa molingana ndi dongosolo lonse la fullbadi, ndizotheka kuti asaphatikizepo machitidwe osiyana a ma biceps konse - adzalandira katundu m'mayendedwe am'mbuyo. Kuchita masewera olimbitsa thupi amodzi, monga ma curls oyimirira. Ochita masewera othamanga kwambiri omwe amagwiritsa ntchito malo ogawanika ma biceps nthawi zambiri kumbuyo, nthawi zambiri ndi chifuwa. Tidzakambirana padera tsiku lokonzekera zida zokha (biceps + triceps).

Gawa "biceps + kubwerera"

Dongosolo lophunzitsidwalo ndimalangizo chabe. Sinthani kapangidwe kake kutengera mawonekedwe amunthuyo komanso kuthekera kwake.

Tsiku lophunzitsira manja

Biceps ukadaulo

Ndi ma biceps omwe akutsalira, othamanga odziwa zambiri amatha kuchita bwino pagululi. Poterepa, kuphatikiza pa tsiku lamanja, lomwe lidakambidwa pamwambapa, ma biceps amapopanso kokwanira sabata limodzi kumbuyo. Komabe, masewera olimbitsa thupi awiri amatengedwa pano, ndipo mawonekedwe a kupopera ndi pampu, ndiye kuti, obwereza 15-20. Mwachitsanzo, izi zimatha kuphatikizira zopindika pamagawo otsika ndi nyundo zokhala ndi ma dumbbells pabenchi lokonda.

Pulogalamu yochitira kunyumba

Kuti muphunzitse biceps kunyumba, mufunika zida zowonjezera zosavuta: bar yopingasa, zotulutsa mphira ndi / kapena ma dumbbells. Sadzatenga malo ambiri, koma akuthandizani kuti muphunzitse bwino.

Pulogalamu yoyeserera yakunyumba ikuwoneka ngati iyi:

Onerani kanemayo: 3 RULES TO BUILD BIGGER BICEPS. SIMEON PANDA u0026 ULISSES (November 2024).