I biceps futhi triceps. Kanjani ukwakha biceps futhi triceps ekhaya?

Entsheni eningi umbuzo indlela ekhiphela up biceps yakho futhi triceps, kuyinto isikhubekiso. Ngisho ne zabo ezinhle jikelele ukuma ngokomzimba kwenaba kwemisipha oshiwo ngenhla idinga ulwazi olukhethekile namakhono. Siye sazama nokwandisa isethulo kule material.

Lesi sihloko kulotshelwe amadoda nge eliphansi ukuqeqeshwa nobungqabavu futhi kulabo nganoma isiphi isizathu zingakwazi khona ukuya ejimini. Umgomo wethu - ukuze ubonise indlela ungakwazi ukuthuthukisa biceps yakho futhi triceps, ukuzivocavoca ekhaya. Ngo amakilasi ezifana umphumela esiphezulu efuna abantu, yokuxhuma ekuqeqesheni isici sakhe nokuzimisela komuntu kusuka ulwazi imithetho yenqubo ukuqeqeshwa sawo esiningi.

mayelana nesisusa

Kungani siqala nesisusa? Ngoba ukusebenza ngempumelelo Amazing ikhaya lithembela ngokuphelele ikhono ukubhekana izindlela uhlela hhayi kuphela lishone, kodwa futhi, futhi ngokuqinile ukufeza zonke izivivinyo okuhleliwe.

Akusiyo imfihlo ukuthi House ukubhekana nzima ejimini. Kunezindlela eziningi nezilingo: ukudla okumnandi, ikhaya PC amageyimu, kodwa owazi ukuthi yini enye! Indlu unekhaya. Bese udinga amahora ambalwa ukuze achithe amandla umzimba! Asivume, akuzona zonke kuvela.

Kukhona inani ezibalulekile ezithile nokubekezela. Ngakho, silwela ukuthi uku-bangaphambi ukuhlela yenqubo ukuqeqeshwa ngokucacile washayelwa ugqozi yabo: kungani ufuna ukwakha biceps yakho futhi triceps. Kumelwe kube njengoba umuntu.

Ngakho, khona unayo it! Omangalisayo. Lokhu kuyoba okufakile kwakho kuqala log ukuqeqeshwa.

Isethi ubuncane ekhaya imishini ukuqeqeshwa

Kohl une isisusa (futhi lokhu kubalulekile), kufaneleka cabanga ukuqeqesha yokusungula yakho. Akuwona wonke umuntu abakwaziyo ukuthenga umshini nge obunamaparele ibha. Kodwa cishe wonke umuntu ukuthenga ibha baqasha izingcweti ne isando ngokuvikelekile ukukulungisa. Kudingeka nokuba ubhala dumbbell, futhi kangcono - amabili. Ezisebenzisekayo olwandisa. Uma ekhaya kukhona esihlalweni emincane okuqinile wood isimo ezisebenza, uyobe futhi ukwazi ukuyisebenzisa njengendlela Simulator. Iwusizo umsebenzi wakho ku-biceps futhi triceps futhi sezinyawo evamile.

Ukuze aqhubekisele phambili kuzo ukuqeqeshwa usebenzisa ibha ovundlile kungase kube usizo ngokwengeziwe ngumthwalo ubhaka ezivamile, ngaphakathi okuyinto upulasitiki egcwele isihlabathi isisindo sakho oyifunayo.

umzimba eyisisekelo

Obonisa phezu biceps futhi triceps kuyenziwa eceleni futhi okuqhamile. Njengoba yaziwa, ngosizo we biceps ingalo izimisele futhi unbent usebenzisa triceps. Abizwa imisipha abantu abamelene nani. ukuthuthukiswa yabo obunobunye kuphela kuqinisekisa ukusebenza kahle umsebenzi. Ukuzivocavoca, beziqeqesha, eyenziwa nge izisindo, ngakho ukugwema ukulimala kufanele kwenziwe ngemuva Amazing okukhulu, elifudumele-up imisipha zesivikelo sesifuba.

5 umzimba eziyisisekelo biceps ekhaya

Ukusebenzisa kuqala. umzimba isikhundla - emi. Izinyawo ehlombe nobubanzi ngaphandle. Ezandleni zakhe, izintende waphenduka phezulu - dumbbells. Alternately Breath isandla goba, ku umoya - unbent. Isisindo dumbbell kukhethwe ngendlela efana ukunikeza 7-8 ezinikezwa esandleni sisinye esethini. I last 1-2 izikhathi kumele kwenziwe nge vivo esiphezulu zamabutho obonisa.

Eyesibili umsebenzi. isikhundla Ukuqala cishe efanayo ukuthi kuboniswe ekusebenziseni lokho kuqala, kepha izingalo nge dumbbells izintende zibheke emzimbeni. Kulesi sikhundla, ngaphandle umthwalo, biceps wazizwa esisuka ukusebenza.

Ukusebenzisa lwesithathu. umzimba isikhundla - ehlezi. Hand ukugxisha lo dumbbell lehliselwa kanye endololwaneni uhlezi phezu kwethanga kwangaphakathi. Breath isandla goba, ku umoya - waqonda kancane.

Ukusebenzisa lesine. Ukudonsa bar ekhaya. Hands - elibambe ewumngcingo, izintende waphendukela kuye. Ukusebenzisa wenziwa ngaphandle unyakazisa. Isibalo ezinikezwa - 7-8. Uma kokuqina yamuva e isethi kulula ukwenza, oqeqeshwayo ubeka ubhaka emahlombe akhe nge izisindo elihambisana. Lona umsebenzi kakhulu kakhulu lezi ezine, izitimela biceps.

Ukusebenzisa yesihlanu. ibhande Nweba expander le biceps. isikhundla umzimba - ukuma, izinyawo - ehlombe-ububanzi ngaphandle. Nimi ngezinyawo zombili phezu olwandisa. Arms phansi phansi, izintende zibheke phezulu, izindololwane eduze emzimbeni. Expander kulesi sikhundla ngoba enwetshiwe. Ngqo lapho enza ingalo umzimba, zokunqoba ukumelana i olwandisa, waguqa ngesikhathi izindololwane, le izindololwane (uma kunokwenzeka) kuthiwa sicindezelwe ngokumelene umzimba.

Triceps. Amazing ekhaya

Ukusebenzisa kuqala. French cindezela nokuma. Torso yimani niqonde ngezinyawo - ehlombe-ububanzi ngaphandle. Isikhundla izandla zakho nge dumbbells: indololwane bayavuswa, ahlala lo dumbbell ngemuva komhlane wakho. Ngakolunye uhlangothi insures dumbbell, kodwa ayisekeli wakhe. Breath ingalo kancane kancane elungisa endololwaneni, esihlakaleni nge dumbbell siphakeme. Usebenzisa ibheka umthwalo phezu triceps. On the donsa isandla izimisele emuva, dumbbell ziqalise futhi ngemva kwakhe.

Eyesibili umsebenzi. ebhentshini French ehlezi. Kungokufanayo ekusebenziseni kuqala. Usebenzisa ohlezi kuso.

Ukusebenzisa lesithathu kusetshenziswa esihlalweni ephethe handrail lokhuni. Ngokusebenza lakhe ngaphambi kwesitulo usofa embukisweni ngesilinganiso ukuthi izinyawo zakho phezu kombhede, izandla zakhe ngesikhathi esifanayo, nilimaza emuva phansi kwenziwe ukubamba handrails situlo, njengoba nje kwenziwa nemigoqo. Okwakushiwo umzimba - e flexion / isandiso izingalo-ups.

Ukusebenzisa lesine. Ukuze ikhaya ibha enamathiselwe ibhande olwandisa. Ukubhekana emuva waphendukela ibha ovundlile. Torso yimani niqonde ngezinyawo - ehlombe-ububanzi ngaphandle. Ukusebenzisa wenziwa ngezandla yanjalo. Hand nilimaza emuva njengasekuqaleni French ebhentshini cindezela, kodwa kunalokho ophethe welulela dumbbells olwandisa. Ngaphezu kwalokho, lapho egxilile ingalo indololwane elungisa phambili kuya phezulu.

Ukusebenzisa yesihlanu. Flexion / isandiso izingalo elele entendeni. Hands ibekwe esinda. Kungenjalo, umzamo main kuzodingeka ku imisipha esifubeni. Lapho ukwenza ukuzivocavoca usebenzisa ubhaka ezinesisindo.

Ezahlukene ukuqeqeshwa nangezindlela

Phawula ukuthi ingxenye abaqeqeshwayo ngasizathu simbe ke unikina biceps. Triceps uzibiwe. Kungani lokhu kwakwenzeka? (Qaphela ukuthi lokhu sifushane obona ngokucacile.) Impendulo ilula. Biceps lokuqala Ubamba iso, lapho ehlobo indoda egqoke isikibha. Nokho, ngo-le nqubo sikhubazekile ukuqeqeshwa ehlupheka amandla ezingaba umshado. Phela, ukuthuthukiswa avumelanayo abasubathi triceps cishe kabili njengoba biceps omkhulu! Ngezindlela ezahlukahlukene ungakwazi ukuqeqesha biceps yakho futhi triceps ekhaya.

A ngempela amadoda "cool", karate master, ngokwezinga elikhulu is triceps, futhi Tempo umzimba, hhayi ngokweqile "amagoli" sezisindo yayo abaqeqeshiwe, futhi yakha isivinini ukukhuthazela ekhethekile. Phela, leli "ukushaqeka" isicubu! Ukuthuthukiswa therein okuthiwa amandla esisheshayo kufezwa ngokusebenzisa Wegazi enqubeni ukuqeqeshwa.

Lapho triceps abatelekile umgijimi onjalo umbani yelula ingalo futhi bicep njengoba umbani bend ukuba isikhundla yayo yasekuqaleni. Kahle kahle, nokucija iphini kufinyelelwa Iseluleki obuzenza ipuleti ukhonkolo, kuyilapho evikela umdlalo akusho ukuqaphela okwamanje sokusebenza kwawo. Nokho, isihloko lesi sihloko akusebenzi lolu hlobo Obonisa, ngoba inani imisipha e inqubo yokukhula kuqhathaniswa sawo esiningi zakudala kancane.

Inkinga esebenza trainings

Kunengqondo ukuphetha ngokuthi izivivinyo nezincwadi ekhethekile, etshela mayelana nendlela ekhiphela up biceps yakho futhi triceps, zonke ajwayelekile. Pho kungani sonke impumelelo sawo esiningi? Mhlawumbe kukhona izimfihlo lokuqeqesha okunempumelelo.

Awukwazi cabanga ezimbili kuphela amaqembu emamasela lamancane esandla todvwa kusukela abanye. Ngaphezu kwalokho, uhlelo kwemisipha yomzimba womuntu yakhelwe ngendlela ukuthi akunakwenzeka isikhathi eside ukwakha umzimba ekhethekile iqembu imisipha kuphela eyodwa, ngaphandle okwandisa nezinye ivolumu. Ngemva kwesikhathi esingaba yinyanga nengxenye yesifundo esinjalo esinda ebhekiwe ekuzilolongeni kuyacasula ikhaya waphawula ukuthi imiphumela yakhe baye bayeka. Yini ayenzayo kulesi simo? Impendulo ilula: kuqala, uthole iseluleko abanekhono mayelana nendlela ekhiphela up biceps yakho futhi triceps ekhaya.

sverhvosstanovleniya umjikelezo - ngesisekelo intuthuko

Ekuqaleni, lokhu umsubathi esibi kufanele baqonde izisekelo ukuqeqeshwa umthwalo futhi ngebhayisikili izikhathi. Kufanele kube umbono ocacile ngokuthi isimiso esikhulu, okuyinto esetshenziswa bodybuilders, okwandisa yemisipha. Kusekelwe sverhvosstanovleniya.

Medicine Ezemidlalo wathola ukuthi elilungile kwemisipha ukukhula kungenxa ukusebenza cyclical umzimba ngamunye ngoba 5-6 amasethi ngendlela ukuqeqeshwa isisindo kuvunyelwe oqeqeshwayo ngamunye isethi wakhe, esebenzisa isilinganiso esiphezulu, ukwenza akukho kuka 7-8 ezinikezwa. Kulokhu, lo zokugcina kuyofika izikhathi ezimbili ezivezwa amandla lo msubathi.

Sicela uqaphele, ngesikhathi umsebenzi okukhulu kwenzeka mikrotravmirovanie imisipha zesivikelo sesifuba. Akubalulekile wesabe! Lokhu kungokwemvelo. Indida itholakala lokuthi ukuthi kahle ifaniswe ukuqeqeshwa ahlukumezekile umthwalo fibre ukukhulisa ivolumu yalo. Kufanele ume eyodwa "kodwa."

Isexwayiso! sverhvosstanovleniya umjikelezo kusikisela abaqukethwe, ngaphezu ukuqeqeshwa izinsuku, ngisho komunye izinsuku ezimbalwa, kwenteke ngaphandle umsebenzi. Imicu yotshani Abalimala kumelwe kubuyiselwe! Yingakho amadoda abaqondi nje indlela ekhiphela up biceps yakho futhi triceps ekhaya, kodwa futhi nge isiqondiso umuzwa omuhle, bonisani kancane fixated phezu nsuku zonke ukusebenzisa losers.

ukuqeqeshwa Comprehensive nokuthuthukiswa kahle izicubu izingalo

Isimo sesibili ukuqeqeshwa ngokuphumelelayo ukuba yinkimbinkimbi kwako. Yilokhu sekushiwo, lapho kuziwa Imiphumela ngokuhlala. Asikho isidingo reinvent isondo ngesikhathi esifanayo, umkhondo ephelele indlela ekhiphela up biceps yakho futhi triceps ekhaya zingakhiqiza izincomo yabadlali abaqhuba. Futhi asiqokomisa cwaningo classical imisipha ngoba umjikelezo ukuqeqeshwa e trainings ezintathu yilezi ezilandelayo:

• spin - the biceps;
• esifubeni - the triceps;
• izinyawo - ehlombe.

Nokho, intuthuko eqinile ngokuhamba kwesikhathi kufanele zishintshwe njengoba nangezindlela ezihlukahlukene. Ngokwesibonelo:

• esifubeni - biceps;
• spin - the triceps;
• izingalo - izinyawo.

Inhlanganisela isikhathi sawo esiningi umthwalo wezemidlalo

Ezinye umjikelezo abasubathi ukuqeqeshwa ihlanganisa sawo esiningi Amazing nge ukuqeqeshwa yinto ehlukile, lapho umthwalo uwela ezinyaweni. Uma ungeyena wayohlala professional (kulesi simo lunye ezibalulekile), ukwengeza umthwalo eyindilinga sokuthuthukiswa esimiso senhliziyo nemithambo yegazi ukuze amukelwe. Kungaba amageyimu amaseshini: ibhola, basketball. Kuyazuzisa ekuthuthukiseni jikelele homeostasis umsubathi ngokulinganisela phakathi-ukugijima amabanga amade. Kungakhathaliseki ukuthi laliyini, abaqeqeshiwe ngendlela izitsha inhliziyo negazi ukunikeza abasubathi bodybuilder izinto ezingaba nethonya elikhulu. Isimo kuphela ukuqeqeshwa okwengeziwe ezifana ungumsizi, uhlamvu yabo gaphambi.

Ngakho, kulesi simo, ikakhulukazi Ukwakha umzimba ukuqeqeshwa umjikelezo kungase ngakususi ethize umzimba for imilenze. Ukugcizelela emjikelezweni ukuqeqeshwa uyobheka ahlukene: biceps, triceps, amahlombe, umhlane.

isiphetho

Kufinyeta ukubuyekeza kwethu, kufanele kuphawulwe ukuthi umsebenzi ku sawo esiningi ekhaya kancane kunokuphakela Amazing in the gym beqondiswa abaqeqeshi abanolwazi. Uma uvala ekhaya lakho has a ejimini ezikhethekile futhi intengo ukuthenga akazihluphi wena, ekhaya we ukuqeqeshwa awukwazi ukucabanga. Nokho, ngaphansi kwezimo ezithile ekuphileni komuntu othize angase aqeqeshe imisipha (biceps, triceps, njll) kuphela ekhaya. Ngesikhathi esifanayo, siphawula ukuthi khona ugqozi eqinile ukuqeqeshwa of abanekhono ukuhlela umphumela zabo kungaba umxhwele kakhulu.