Tasiri darussan ga biceps a cikin dakin motsa jiki

A yau shi ne gaye yi wasanni, da kuma wannan ba abin mamaki bane, saboda wani kyakkyawan tsaurara adadi ba kawai janyo hankalin da hankali, amma kuma qara kai girma. An kyau zabi for gina jiki ne bodybuilding Sci. Gym - wani wuri inda aikin da gumi, kuma shi ne ya kamata a lura da cewa 'yan matan ma suka fara ba, baicin karfin horo.

Biceps - wani nuna alama na namiji ikon?

Abin da ya fi launi mutum? Hakika, karfi hannuwanku. Saboda haka mutane mayar da hankali a cikin dakin motsa jiki biya horo biceps. Mutane da yawa sanya wannan rukuni na tsokoki guda rana a sa mafi yawan ta aiki ta hanyar.

Darussan ga biceps a cikin dakin motsa jiki ne Popular tsakanin maza.

Mene ne biceps?

Biceps - a manyan dogara sanda-dimbin yawa biceps, wanda aka located a kan sama na humerus, kuma kunshi wani gajeren da kuma dogon kai. Babban ayyukan da wannan tsoka ne da wadannan:

• biceps - instep hannu kafin a juya da kuma motsa har da dabino.
• flexes hannu da dantse da kafada;
• bends babba hannu.

Bisa ga ayyuka na duk biceps bada su ne bisa lankwasawa hannu.

Basics biceps motsa jiki

Domin girma tsoka, kana bukatar a kowane horo da shi cuta. Tasowa a cikin shakka daga aikin yi a zauren microtrauma a lokacin dawo da overgrown tare da sabon nama, kuma ta haka ne da tsoka ƙaruwa a size.

Duk da haka, m rauni zai kai ga a baya tsari, don haka gudanar da aiki a kowace rana kuka da kansa.

A lokacin horo optimally yi 3-4 darussan ga biceps a cikin dakin motsa jiki. Reps ya kamata a yi game da 8-12, kuma fuskanci - 3-4.

Nau'in na bada for biceps

Darussan ga biceps a cikin dakin motsa jiki za a iya raba asali da kuma kadaici. Da farko ya yi amfani da barbells da dumbbells, na biyu - a cikin dakin motsa jiki. Gogaggen 'yan wasa sun lura da cewa, asali darussan da inganta tsoka girma da kuma a layi daya zuwa unsa a cikin aikin na sauran zaruruwa. Duk da haka, idan kana so ka horar daya kawai bicep, sai su yi magana, don ware shi, na biyu da irin aikin da zai zama mafi maraba.

A mafi kyau darussan ga biceps a cikin dakin motsa jiki tsaye

Dagawa barbell biceps. Don yi da motsa jiki, kana bukatar ka sanya ƙafãfunku kafada nisa baya, kai wani barbell riko kasa, dan kadan tanƙwara a kugu, jiki dole ne a kiyaye mike, runtse da barbell da kwatangwalo. Bayan mai zurfi numfashi, tanƙwara da makamai, kiwon da mashaya to ka kirji. Magincirõri ya kamata a tura ga bangarorin, da kuma wuyan hannaye an kulle. A saman, kuma suka aikata exhalation ɗan hutu, sa'an nan jifa da barbell zuwa ta farko matsayi. Yana da muhimmanci a daidaita da hannunka zuwa karshen, kiyayye zaman dar dar a biceps.

Dagawa dumbbells for biceps. Location na jiki, kamar yadda a baya motsa jiki, amma kai da dumbbells haka suka duba a juna, mai sau riko. Inspiratory daga dumbbell fuskanta zuwa waje, a karshen aya dabino kamata a directed kafadu. Lokacin da dumbbells ne a kusa da kafadu, shi wajibi ne don tsayar da numfashi. Mun runtse da dumbbells, wuyan hannu juya da baya.

Dagawa sanda baya riko. An fara matsayin irin wannan, kai da sanda saboda haka cewa tafukan suna fuskantar žasa - baya damƙarSa ce, a numfashin dauke da mashaya to ka kirji, magincirõri a lokacin da motsa jiki ya kamata a tura ga bangarorin da gyarawa. A saman wani exhalation da ɗan hutu, runtse da mashaya.

Guduma. Dauki dumbbells al'ada riko, da tsayar da deflection a baya, kai mai numfashi, dauke da hagu dumbbell zuwa hagu kafada, tsayar, exhale da kuma kawo shi. Mun yi wannan abu a hannun dama kaya masu nauyi.

Toshe horo na'ura. Kai da na USB damƙarSa ce, a cikin wuyansa, daga kasa, ya sa ƙafa da kafada nisa baya, daidaita ka magincirõri dan kadan lankwasa. A kan sha taba ja wuyansa ga kirji, magincirõri guga man, ɗan hutu, exhale kuma ka runtse ga mashaya.

Juya tsakanin tubalan. Ɗauki D-riko rike daga kasa, zama cikin tsakiyar na'urar kwaikwayo. A cikin exhale, ja rike da kai har da dabĩnai aka sanya a kan kafadu, šan tsaya da exhale tsallake.

Darussan ga biceps zaune

Tasiri darussan ga biceps a cikin dakin motsa jiki Sitting:

Dagawa dumbbells for biceps. Mun zauna a kan wani benci, straightens up, lura da deflection a baya, kai wani dumbbell al'ada riko. A kan zukar dauke da dumbbells kawai sama da kwatangwalo da kuma fara juya goga zuwa sama lokacin da dumbbell zai zama kusa da kafadu, dabino yi duba a sama, šan tsaya da exhale, za a fara rage da dumbbell, juya tafukan.

Yunƙurin a cikin Ez barbell benci Scott. Dauki ƙananan riko mashaya, zauna a benci presses triceps music tsaya ga ƙetare cikin post, amma magincirõri batu a wani dan kadan lankwasa matsayi, da kuma wani exhalation tada barbell zuwa tsaye matsayi na hannu da dantse, yi exhalation hutu da kuma ƙetare kusan zuwa karshen.

Dabzar girma. Mun zauna a benci, kai dumbbell riko kasa, sa ƙafa da fadi fiye da kafadu, ramammu gaba don haka da cewa ƙananan ɓangare na biceps huta da cinyar dama, daya hannunka sama da ya gwiwa. A kan zukar dauke da dumbbell ga kirji, ɗan hutu, exhale da kuma kawo shi saukar hankali. Mun yi wannan abu tare da sauran hannunka.

Bisa ga wadannan darussan, za ka iya ƙirƙiri wani sa na bada ga biceps a cikin dakin motsa jiki.

Biceps horo shirin

Makircinsu motsa jiki hannuwa da yawa, za ka iya amfani da daban-daban bada, daban-daban yawan sets da reps, yi amfani da supersets, trisety. A duk ya dogara da manufar horo.

A samfurin shirin cewa darussan yi daya bayan daya. A farko m zuwa 15 reps da sauran uku - a kan 8.

1. Juya tare da dumbbells zaune a kan wani na'urar kwaikwayo.
2. biceps juya alternately a kan wani karkata benci.
3. Tsaye curl tare da wani barbell.

Tsokoki ƙarshe samun amfani da load. Don ci gaba da su a cikin danniya domin kara girma, shi ne zama dole lokaci zuwa lokaci, canza horo shirin da ta yi na kara nauyi.

Abin da za a zabi: horar da wani malami ko kai-binciken?

Mafi na kowa kuskure sabon shiga a cikin zauren - kyalewa kocin sabis. Yawanci, da rookie a cikin dakin sani babu abin da game da yadda za daidai yi ba kawai motsa jiki ga biceps a cikin dakin motsa jiki, amma kuma da aiki ga duk sauran tsoka kungiyoyin. Saboda haka sau da yawa wanda za su iya tsayar da rude abokin ciniki masu sauraro wanda ya gane ba, domin abin da na'urar kwaikwayo da suka zo daga, yadda za a yi, wajen samar da wasu tsoka kungiyoyin kamata a hade a daya motsa jiki, da kuma abin da - babu.

Idan ka so a cimma sakamako mai kyau a cikin zauren, kocin ba zai iya yi ba tare da. Abin da ke sa horo tare da wani malami:

• daidai motsa jiki da dabara.
• shirin horo .
• dokoki na dace abinci mai gina jiki.
• bayani a kan wasanni abinci mai gina jiki.
• monitoring na motsa jiki.
• minimizing da raunin.
• m nasara sakamakon.

Horar da biceps kadai bai sa hankali, shi bukatar wani m m. Hakika, wadancan for biceps, triceps a cikin dakin motsa jiki mafi shahara tsakanin maza. M hannuwa famfo taimaka gina tsoka da kuma inganta bayyanar.

Amma kar ka manta game da sauran tsoka kungiyoyin, wanda a jiki ne isa. A wannan hasashe, ya zama dole a hada da wani horo motsa jiki a cikin da dama kungiyoyin. Alal misali, darussan ga hamstrings a dakin motsa jiki za a iya hade tare da bada a kan quadriceps, da maruƙa, motsa jiki kirji za a iya hade tare da mayar da sauransu.