Good motsa jiki ga biceps tare da wani barbell, a kan mashaya tare da dumbbells

Beautiful murdede makamai - da girman kai na kowane dan wasa. Mutane da yawa maza ciyar mai yawa lokaci da kuma kokarin gina tsoka, samun wani kyakkyawan ƙasa, kara jiki ƙarfi biceps da triceps. Da tasiri da kuma nasarar da horo ne kiyasta a kan size da kuma siffar tsokoki cewa tsiwirwirinsu dan wasa a sakamakon wuya horo.

Duk da} o} arin, wasu 'yan wasa da za a gina up tsokoki na hannun zama real matsala. A cikin search for tasiri horo shirye-shirye da za su taimaka qualitatively aiki your biceps a tare da sauran tsokoki, don cimma matsakaicin adadin kyau ƙasa, yana daukan lokaci mai tsawo da kuma kokarin, kuma sakamakon bar yawa da za a so. Ashe, akwai wani mai kyau darussan domin biceps, wanda zai taimaka tare da m na kokarin cimma kyau kwarai da sakamakon? Yadda tsotso har hannuwanku?

Good motsa jiki ga biceps

Biceps - daya daga cikin sassaƙaƙƙun tsokoki na hannun mutum hidima ga lankwashewa da tsawo daga cikin manya extremities. Ya kunshi tsawo da kuma gajeren tsoka kai. Biceps ne kullum a kan tunaninsa, ya tabbatar da jiki ƙarfi dan wasa. A wannan annashuwa nau'i na da kyau-ɓullo da tsoka kyau dan wasa tsaye a kan hannunsa, kuma m jũya a wani m, sauƙi ball. Wannan shi ne dalilin da ya sa duka biyu sabon shiga da kuma gogaggen 'yan wasa ciyar da yawa lokaci binciko taimako da kuma kara da girma daga cikin tsoka.

Mafi kyau darussan domin biceps taimaka wa gina tsoka, ta amfani da na halitta aiki - lankwashewa ko tsawo na gwiwar hannu. Domin motsa jiki amfani da daban-daban weighting hankali da ci gaban da dan wasa ta jiki ƙarfi, da kara nauyi load. Darussan tsara ƙara tsoka taro girma, aka yi tare da matsakaicin mawadãta daga lankwashewa ko tsawo hannu. Bai cika flexing taimaka a cimma daidai contours da aikin taimako tsokoki.

Don tsotso hannuwa, kana bukatar ka ƙara motsa jiki ga biceps da triceps a cikin babban shirin na workouts. Yin hadaddun, da nufin raya wannan kungiya na tsokoki, sau da yawa a sati, za ka cimma a cikin gajeren lokaci riba na tsoka taro da kyau ƙasa. Za ka iya yi da darussan domin biceps a gida ko a cikin dakin motsa jiki. Domin workouts, za ka bukatar wani kwance mashaya, barbells da dumbbells tare da m pancakes to hankali kara tsanani da load a kan tsokoki. Ka yi la'akari da mafi tasiri darussan da ake amfani da su yi aiki daga biceps manyan 'yan wasa a duniya.

Kiwon sanda a tsaye

Good motsa jiki ga biceps - dagawa sandunan cikin wani a tsaye matsayi. Wannan kashi ne a classic a nazarin tsokoki a cikin makamai, shi ne mai asali sa na ikon wasanni horo. Kiwon sanda lodi daidai bicep, ya ba mai kyau riba a tsoka taro.

yi dabara:

• Tsaya - ci gaba da mashaya daga cikin wuyansa hannayensa biyu a matakin da kwatangwalo, feet kafada nisa baya, baya ne a mike kuma gwiwoyi dan kadan lankwasa, magincirõri guga man da jiki, kafadu kifewa.
• numfasawa - sannu a hankali ta da harsashi ga kirji, makamai lankwasa a ga magincirõri,
• exhale - mayar da hankali ga fara ra'ayi.

Darasi aka yi a 4-5 sets, da hutu ka huta ba fiye da 45 seconds. Weight kaya da kuma yawan sau da wani sa, ayyana tushen your halin yanzu fitness matakin. Yi amfani da dama dabaru za su isa ka kara da tasiri na horo: mai fadi da babban nauyin da dama a kan dogon shugaban da tsoka, yayin da kunkuntar - a takaice. Yin mai kyau motsa jiki a cikin biceps fixedly rike da jiki, tsaye. Rocking, ku kawo wani jiki load a kan tsokoki na hannayensu a kan kirji da baya tsokoki, game da shi, rage tasiri na motsa jiki.

Dagawa sanda da Scott benci

Benci Larri Skotta, sanannen bodybuilder, na taimaka kara da tasiri na motsa jiki domin biceps tare da barbell. Wannan wani zaɓi zai ba ka damar motsa jiki musamman ga aiki a kan ƙananan kuma tsakiyar ɓangare na tsoka, isolating da kaya daga sauran tsokoki. Kafin wannan darasi, kana bukatar ka daidaita da tsawo na dabino sauran to your tsawo.

yi dabara:

• fara matsayin - zauna a kan kujera, baya mike, hannuwa da mashaya sa a kan tsayawar, located a kan magincirõri kafada nisa.
• numfasawa - sannu a hankali kiwon dako zuwa kafadu da lankwasawa your magincirõri,
• exhale - sannu a hankali komawa zuwa fara matsayi ba tare da cikakken straightening masa hannu.

Yi 4-5 sets ka huta ba fiye da 45 seconds. Irin wannan mai kyau darussan domin biceps shawarar yin amfani da mai lankwasa wuyansa Ez barbell. Wannan zai rage load a kan hannunsa, kuma wuyan hannu, don kauce wa yiwu rauni. Dako nauyi, yawan ascents a lokaci daya, da aka lasafta bisa your halin yanzu horo. A hankali kara tsanani da load da yawan hanyoyin hanzarta sa na tsoka taro. A lokacin motsa jiki, da tsayar da wuri na jiki: ci gaba da mayar mike, kada ka yi tafiya zuwa wani nono a kan wani tsayawar, ba rock. Wannan zai ba ka damar kara da tasiri na motsa jiki.

Tunkuɗa su sanda a gangaren biceps

Irin wannan mai kyau darussan domin biceps kamar yadda sanda dirka a gangare, da damar su ninki biyu na aza a kan tsokoki kamar yadda idan aka kwatanta da na al'ada lifts dako. Wannan ingantaccen motsa jiki memba kara lodi tsokoki na baya da kuma kirji. A dauke da fitar da wannan darasi a kan akai-akai, ka girma ingancin ba kawai biceps, amma kuma da zuciyar tsokoki babba jiki.

dabara:

• fara matsayin - tsage kashe da mashaya daga bene, lanƙwasa a gaba, ci gaba na jiki layi daya zuwa bene, baya mike, runtse baya ba tanƙwara.
• numfashin - tightens zagaye ga kirji.
• exhale - tsallake, babu straightening har karshen hannun.

An shawarar fara da uku fuskanci tare da kadan takaice sauran. Don inganta tasiri na horo ta amfani da daban-daban dabaru Grips: Wide / kunkuntar, gaba / baya. Wannan zai ba ka damar aiki daga matsakaicin yawan tsokoki da kawai daya motsa jiki. Bar nauyi, yawan sets aka ƙaddara akayi daban-daban. Kula cewa jiki a lokacin motsa jiki: ci gaba da mayar mike, runtse baya mikewa ba, kuma ba sag.

Romanian tunkuɗa su da biceps

Daya daga cikin mafi kyau darussan domin ginin taro da kuma ta jiki ƙarfi ne lankwasa a kan mike kafafu. Wannan kashi na amfani 3/4 na tsokoki na jiki. Ƙara zuwa ga shirin na wadannan darussan domin biceps, cinyoyinsa da baya, kana tilasta yin aiki a iyaka da tsoka taro, game da shi ta da ci gaban da tsoka.

yi dabara:

• fara matsayin - tashi kusa da mashaya, karkatar da jiki, gudanar da hannayensa biyu bayan wuyansa, kafafu dan kadan lankwasa a gwiwoyinsa, baya mike.
• numfashin - tãyar da matakin na dako a kan cinyoyinsa;
• exhale - da dama zuwa bene.

Yin na 4 zuwa 5 sets, ka huta 20 seconds. Weight sanda, da yawan maimaitawar a daya sa aka ƙaddara dogara ne a kan halin yanzu motsa jiki da jini. A lokacin motsa jiki, bi da matsayi na jiki: Ka mayar kamar yadda mike, magincirõri, kuma gurfãne ba tanƙwara. Barbell kashe bene da kiwon jiki up, ba ta da karfi na tsokoki na hannuwanku. Baƙin ciki kokarin kiyaye matsayin kusa da gurfãne. Irin wannan hadadden atisayen for biceps, cinyoyinsa da baya a matsayin sanda da mike kafafu, ba mai kyau elaboration na tsokoki kusan dukan jiki.

biceps curl da dumbbells tsaye

Horo tare da barbell gaba da wani iri-iri na bada for biceps da dumbbells. A gida, da tasiri da aiwatar da irin wannan abubuwa kamar yadda zai yiwu, ta amfani da bawo tare da m pancakes. Tare da dumbbells kana da damar da za su yi nazarin wadanda yankunan da biceps cewa ba a kunne yayin wani motsa jiki tare da wani barbell.

dabara:

• Tsaya - dauki dumbbells, tsaya a mike, da mayar da shi ne a mike, feet kafada nisa baya, gwiwoyi dan kadan lankwasa, makamai tare da wannan jiki, wuyan hannaye waje.
• numfashin - Sannu a hankali dauke da bawo a kafadu da lankwasawa da makamai a ga magincirõri,
• fitarwa - Sannu a hankali runtse da dumbbells zuwa wurin farawa matsayi.

Mun bayar da shawarar gudanar da wannan darasi 3 zuwa 5 sets, sauran tsakanin sets ba fiye da 30 seconds. Ka mai ido a kan matsayi na jiki: da baya madaidaici, da kugu ba tanƙwara, magincirõri kusa da jiki. A lokacin da wani motsa jiki, jiki sai ya kiyaye mike, ba rock. Don inganta yadda ya dace motsa jiki bada shawarar ga dagawa dumbbells yin wani kadan karkatacciyar na hannun haka cewa Ƙaramin yatsana ya fi da yatsa.

Dagawa dumbbells for biceps zaune

Good motsa jiki ga biceps da dumbbells a gida - mayar da hankali dagawa da harsashi a cikin wani Sitting matsayi. Tun da yake wannan kashi ne insulating, shi ne shawarar yin horo a tsakiyar, tare da sanda bayan aiki. A high load wannan darasi tsanani lafiya qara adadin da biceps tsoka taro, ba shi da wani kyakkyawan siffar kamar yadda wani ganiya.

yi dabara:

• sa hannu wuri - dauki wani dumbbell a cikin hannun dãmanka, zauna a gefen da benci, straddle, har da da gwiwar hannu na aiki hannu a ciki na wajen cinyarsa ta dama, tare da free hannunka Draw a kan hagu gwiwa.
• numfasawa - sannu a hankali tada aiki reshe da kafada, lankwasawa a gwiwar hannu.
• exhale - sannu a hankali dawo da hannu don ta asali matsayi, ba straightening da gwiwar hannu zuwa karshen.

Yawan kusa, yayin da a sauran, da aiki da nauyi da aka zaba bisa your jiki tsari, a hankali kara tsanani. Ka an fitar da ido ga matsayi na jiki a lokacin da wani motsa jiki: baya mike, ba rock, dauke da nauyi ne kawai saboda da juriya na biceps. Ga ci gaban da jiki ƙarfi kuma nasarorin da taimako bada shawarar yin wannan aikin, yin amfani da wani babban yawan maimaitawar da kananan kaya masu nauyi.

Horar da biceps da dumbbells a kan karkata benci

Irin wannan mai kyau darussan domin biceps, a matsayin motsa jiki tare da dumbbells a kan karkata benci (da kwana na 45-60 digiri), da kyau-ɓullo da tsokoki taimaka hannunka. Ciki har da wannan kashi ne da shawarar da 'yan wasa da laka raunuka, kamar yadda shi gaba daya ware load daga tsokoki daga cikin manya jiki.

dabara:

• sa hannu wuri - dauki dumbbells, zauna a kan wani benci, ya mayar da guga man da tabbaci a kan gangaren surface, makamai a kan sãsanninku.
• numfashin - dauke da bawo a kafadu, lankwasawa da hannu a gwiwar hannu.
• exhale - sannu a hankali fada.

Muna yin 5 kusa, lokacin hutu ba fiye da 45 seconds. Weight dumbbell, yawan maimaitawar na daya sa aka zabi akayi daban-daban. Ka mai ido a kan matsayi na jiki da hannuwa: mike mayar da tabbaci guga man surface na benci, da ƙananan baya ba tanƙwara, ajiye ka magincirõri kusa da jiki. Don kara da tasiri na motsa jiki, yi amfani da daban-daban dabaru dagawa dumbbells: gaba, baya, da karkatacciyar, guduma. Wannan zai ba ka damar aiki daga ingancin ba kawai biceps, amma sauran tsokoki na makamai.

Nazarin biceps a kan wani kwance mashaya

Darussan ga biceps a bar - wani tasiri kashi na karfin horo, wanda damar high quality-famfo jiki tsoka taro. By yin wasanni abubuwa a kan mashaya, za ka iya samun mai kyau taimako na tsoka jiki, ci gaba ta jiki ƙarfi, jimiri da kuma sassauci.

dabara:

• fara matsayin - rataya a mashaya, da Guiwoyi lankwasa, kafafu ketare.
• exhale - a ja har sai da cewa Chin ne sama da mashaya.
• numfashin - gungura ƙasa.

Yi kowane motsa jiki ga 4-5 sets, Allaha ba fiye da 30 seconds. A matakin farko na dukkan aikin ne da za'ayi amfani da tsokoki na jikin nauyi, a nan gaba, amfani da kafar weighting ƙara da load. A mafi tsanani nazari biceps samu a sakamakon Pull-rubucen da wani kai tsaye, ko kuma kishiya kunkuntar riko. Wasu zažužžukan motsa jiki kaya zuwa mafi girma har tsokoki na baya, kirji da kafadu. Training a mashaya da ke sa shi mai aiki tsokoki na jiki, tasowa daidaituwa, ƙarfi, da jimiri.

ƙarshe

A dauke da fitar da wadannan kyau darussan domin biceps a gida ko a cikin dakin motsa jiki, kada ka manta ka yi kadan pre-motsa jiki motsa jiki ga dukkan tsoka kungiyoyin. Wannan zai ba ka damar shirya your tsokoki to m zirga-zirga, don kauce wa yiwu raunin da tsoka hawaye. Bayan aji, a tabbatar da suke ciyarwa a kananan banner cewa zai kara da sassauci daga cikin gidajen abinci da kuma tendons.

Horar da biceps, tabbata a kula da dabara na kisa na kowane kashi. Gwada ba ya dauke da matsakaicin nauyi da kuma yin motsa jiki daidai. Kowane motsi sa wani jinkirin kari, daidai iko da aiki na biceps da sauran tsokoki. Wannan dabarar za ta taimaka maka a sau da yawa kara da tasiri na horo, ingancin aikin fitar da tsokoki da kuma cimma sakamako mai kyau.