Biceps kayikhuli: yini okufanele uyenze? Ukuphakamisa dumbbells ngoba biceps ehlezi. Kanjani ukwakha biceps ekhaya

Akumangazi ukuthi bodybuilders professional kanye abalandeli ukhokha biceps uzotshala eningi ukunakwa, ngoba leli qembu imisipha ezihambisana ngamandla, abanikazi biceps ngobuningi bafanelwe inhlonipho nomona. Kodwa Wabasaqalayo abaningi babhekana nenkinga: emva impumelelo kuqala ku izindlela ukwandisa imisipha ukuminyana kwenzeka, biceps kayikhuli. Into esemqoka - ungadikibali (ngokoqobo futhi ngokomfanekiso). Kuyadingeka ukuqonda izizathu zokuthi kungani ayibi biceps yakho bese zilandelana akuqede.

Amandla ulwazi

Okokuqala, kudingeka uqonde ukuthi impumelelo ukuqeqeshwa kusekelwe wonke selwati. Bodybuilder kumele bazi ukuthi ukwakha kanjani biceps imisipha, ngenxa okuyinto ekhula, lokho icubungula zenzeka ngesikhathi umsebenzi, imisipha Kudingeka sondle lokubuyiselwa kabusha. Lokhu ngeke nje uthole imiphumela oyifunayo, kodwa futhi ukuvikela ukulimala.

imisipha Biceps, kanye nezinye, aqukethe izinyanda imicu ukuthi zivikelwe ezicutshini. Inombolo imicu emzimbeni womuntu njalo, kungenxa zofuzo. Ngakho-ke ukwanda imisipha izuzwe kuphela nekwandzisa umtsamo endwangwini, ukuba eqondile - ukwanda sezicubu zezinzwa futhi izakhi kwatheleka uketshezi ezungeze fibre.

Phakathi ukuzivocavoca imisipha ucindezelekile, le micu zilimele bese ukuvuselelwa ekuphenduleni osindayo, ukwandisa kancane kancane umthamo, ezikhulayo ngokulinganisa kanye nezisebenzi. Uma umzimba Ufika esetshenziswa ukucindezeleka (umsebenzi izinsimbi), eyeka inqubo yokukhula wamandla kwemisipha izicubu. Ukuze ugweme lokhu, ukuqeqeshwa okusekelwe isimiso imithwalo okwandisa. Kubonakala elula. Kodwa kungani ngakho ngokuvamile biceps engakhuli?

Three ukukhula isici

Kunezici ezintathu, ngaphandle okungakwazi khona ukukhula esitebeleni imisipha:

1. Kahle yakhelwe iprogramme imithwalo ezithuthukayo.
2. ukudla ngendlela efanele ezanele.
3. Ukubhekisisa impilo kanye nenqubo okubuyisela.

umzimba Classic

Ngokuvamile, Wabasaqalayo izinhlelo ukumpompa up biceps umzimba zihlanganisa zakudala:

• Scott ebhentshini zinyakaze nge dumbbells noma barbell;
• ephakamisa dumbbells ngoba biceps ehlezi;
• ephakamisa dumbbells noma barbells emi;
• ephakamisa dumbbells yanjalo ku-ibhodi enalokho kuthambekela;
• nokuphakamisa dumbbell ngezandla zombili ebhodini, ngokugcizelela webele;
• Hammer eguqa.

uhlelo

Ukwakha umzimba akuyona i-lotto, akusiwona emdlalweni wenhlanhla, futhi liqinisekisiwe futhi inqubo ngamabomu. Ngakho-ke, ayikho indawo isikhathi sokuphonsa wemvelo umsebenzi umsebenzi. zokuqeqesha abaningi, novice kungcono ukubona onguchwepheshe, naye ukuba abe nesimiso esihleleke izinyanga ezimbalwa ngaphambili, bese elingisa ke. Uma kungenjalo uthintane nomunye umuntu, ungakwazi ukopishe umzimba umuntu, okuyinto vele uye baphumelele. Into esemqoka - ukukhetha bodybuilder mayelana ukuphakama yabo futhi Yakha.

Kodwa ngezinye izikhathi ngisho by neyaziwayo izindlela Amaqhawe engakhuli biceps. Izizathu zivame kufihlwe non-ukuhambisana enjalo okungumsu zokucathula kanjani:

1. Okuphoqelekile gaphambi futhi kudambe.
2. izinsimbi ezinkulu zokusebenza loniketa ukucindezeleka kunesidingo kwi fibre.
3. amakhefu Esanele emkhatsini izivivinyo. intshiseko omningi ayikuvumeli imisipha yakho yokululama ukuqedela umsebenzi.
4. inqubo efanele. Ukubulawa esiqondile umsebenzi - isiqinisekiso eyinhloko impumelelo, inqubo kubaluleke ngaphezu inani nama-rep.
5. Ukusatshalaliswa umsebenzi phezu amaqembu kwemisipha. Biceps kayikhuli ngangokunokwenzeka, uma ngesikhathi esifanayo akunjalo akufezile imisipha yesibili.

Kanjani ukwakha dumbbells biceps ekhaya

Inkinga eyinhloko umsebenzi ekhaya - ukuntuleka impahla edingekayo, futhi sifinyelele inani umxhwele nzima kakhulu ngaphandle ngezinga elikhulu. Kodwa ukuze zithole imiphumela emihle, ikakhulukazi ekuqaleni, ngempela, kuphela dumbbells futhi ibha ovundlile. Ikakhulukazi ezinhle isando enye dumbbells ephakamisa, edonsa reverse ukubamba ngezandla, uhlezi noma umile dumbbells ephakamisa ngoba biceps.

ukucabanga nezimo ngokuphelele

Kwenzeka ukuthi wesifunda umsebenzi uyayeka ukusebenza, amasonto akukho ngcono. Kodwa indoda iwela ogibeni lokuthanda siqu enenkani angafuni ukuvuma iqiniso zabo ezingezinhle. Uyaqhubeka ukusebenza kanzima ukugqoka, kokuzama umzimba kanye psyche. Ukwelashwa lapha ingenye - ayeke, umbono isimo bese uqaphela ukuthi leso simiso siye isiphelile uqobo futhi udinga izinguquko.

ukudla

Ngaphandle ezanele nababonelelayo umsoco kwemisipha ukukhula Kuyinto engacabangeki. Wabasaqalayo Abaningi abafuni noma bayesaba ushintshe indlela kwabo amandla kabi, ebhekisela nobunzima kuhlaziywa kilojoule enkingeni nge control ekudleni kanye zokungazimiseli ingazihlupha ukupheka. Ngenxa yalokho, wokuzimisela ku ukuqeqeshwa intuthuko yabo incane, i-biceps kayikhuli.

Kodwa izimiso okunomsoco for kwemisipha ukukhula kuyamangaza elula:

• Udinga badle ama-kilojoule nsuku zonke 20% ephakeme kunaleyo imfuneko nsuku zonke, okuyinto incike ubulili, umsebenzi, ubudala, amandla, lingatholakala ngosizo amasevisi ekhethekile yokubala.
• Ukudla kufanele basakaza amafutha (20%), amaprotheni (30%) kanye carbohydrate (50%).
• Kuyadingeka ukuba ugweme carbohydrate kabi Inkomba okusezingeni eliphezulu glycemic, basuke eziqukethwe ufulawa, ushukela kanye kuholele iqoqo amafutha, hhayi kwemisipha.
• Ukudla kufanele ihlukaniswe ngemithamo ibe yisithupha noma isikhombisa ngosuku. Kungenzeka okuyibeka kusengaphambili izitsha, emuva kokucubungula ikhalori bakhonze ngamunye.
• Kubalulekile ukudla kahle ngaphambi nangemva Amazing ngamunye ukuze umzimba amandla anele imithwalo okusezingeni eliphezulu nezinto zokwakha okuqeda imisipha.
• Phakathi isisindo isethi kudingekile ukunikeza umzimba ngamanzi ngokwanele.
• Ihlangene ukuhlela ekudleni kwakho usuku noma ngisho ngesonto kusengaphambili.

izithasiselo

Ukusheshisa iqoqo yemisipha ukusiza ezemidlalo umsoco amaphilisi, kodwa kukhona iphuzu elibalulekile - ngaphandle enamandla okuyisisekelo ukudla izithasiselo kahle amathonsi. Ngokuvamile bodybuilders ekudleni eziyisisekelo kulekelelwa elandelayo izithasiselo.

Gainer - iwumthombo onokwethenjelwa carbohydrate okusheshayo, iqukethe amaminerali, amavithamini, creatine namaprotheni. It feeds umzimba glycogen, esidingeka umsebenzi ezinesisindo futhi ukululama.

Whey amaprotheni - amaprotheni umphakeli, ngamavithamini kanye nekhalsiyamu ukwakha kwemisipha.

Creatine - amandla fast imisipha amaseli. It uyagijima ekhethekile amandla izinqubo, ukugcwalisa amandla umzimba kanye nokwenza ngcono ukusebenza kahle umzimba. Ngaphezu kwalokho, creatine kuyasiza ukwandisa yemisipha ngenxa ukubambezeleka ketshezi yabo.

BCAA Amino acid zithathwa ngefomu capsule ngaphambili ngesikhathi umsebenzi futhi ikhambi ngokumelene ukukhathala zethu ezingokwenyama kwemisipha ukukhula. Batinikela umzimba amandla ngesikhathi sokuzivocavoca, ukuvikela izicubu kusukela nokwahlukana, futhi ukubasiza bakhule.

yokutakula

Inkinga ezivamile Wabasaqalayo - intshiseko ngokweqile. Emzamweni ngokushesha uthole yi, abanandaba ngoba impilo yabo, ukuphumula, bese uyazibuza ukuthi kungani ayibi biceps yakho. Kodwa isikhathi sokusukuma - imfuneko ukukhula yemisipha. Imisipha ayibi ngesikhathi umsebenzi futhi phakathi ukuphumula. yokutakula Okugcwele badinga amabili kuya kwamathathu izinsuku, ngakho umsebenzi njalo kungukuthi nje ukwenza umsebenzi engenamsebenzi, kodwa futhi ibe yingozi, singavumeli imicu ukuze alulame.

Kumelwe sifunde ukusebenzisa ukunqanda ukuntula isineke sakhe futhi ukuthuthukisa izinhlelo amaqembu ezithile imisipha ngezikhathi ezingekho ngaphezu kwesikhathi esisodwa izinsuku ezintathu. Ezinsukwini lokuphumula wamukelekile ngokulinganisela, engashiyi umzimba sokuba imisipha ukuphumula: igazi ageleza eya nezicubu muscle ngokushesha ukhiphe ubuthi, kuyashesha ukuvuselelwa yayo.

Futhi ngenxa babuyele ngokugcwele muscle amandla udinga ukulala okungenani amahora angu-8 bese ukugwema ukucindezeleka okungadingekile. Imizwa engakhi, nakho extra hhayi kuphela ukubhodloza impilo, kodwa futhi zibulale kushukunyiswe ukuqeqeshwa, isiyalo futhi ukholo impumelelo.