Ukusebenzisa kangcono biceps nge dumbbells, a barbell, kubha. Indlela ngokushesha ekhiphela up biceps: uhlelo

Kuzo zonke izicubu emzimbeni womuntu Lokuphikisana kubonisa ngemilenze kuphela, biceps futhi triceps. Yingakho abaningi abasubathi abasha, nje sawela embundwini ihholo ezemidlalo, ukusheshe projectiles bese uzama ngokushesha ukuthuthukisa imisipha izingalo, ngomoya ophansi ewaphula wonke imithetho physics kanye nobuchwepheshe lapho uvivinya umzimba. Imibono yentuthuko ezilinganiselwe kwemisipha umzimba eziyisisekelo ishanelwe abasubathi eceleni imfundamakhwela. Futhi kulungile. Ufuna ukuze kufuthwe ngokushesha ngokwabo izandla omkhulu? Ayikho inkinga!

Kuphela umzimba ophilile imisipha enempilo

Njalo thina singabafakazi bakhe kwasekuqaleni uzoya Amazing. Noma yimuphi lisha liyadingeka kulungele yonke imisipha yakho ngaphambi umsebenzi. Futhi lokho kusho hhayi kuphela izandla, kodwa futhi imilenze, emuva, emahlombe, entanyeni nasesifubeni. Ngaphambi nazi ukuthi liyini umsebenzi kangcono biceps uzoshesha ukufinyelela kumphumela, kubalulekile ukulungiselela umzimba ngoba ukucindezeleka. Okufudumele akuyona kuphela lifudumeza up emisipheni nasemalungeni, kuyasiza ukuqala ukushaya kwenhliziyo, okwandisa kwegazi wonke umzimba. Ngemva okuhle gaphambi kuzothatha igazi ukusebenza imisipha umoya-mpilo owengeziwe nezakhi ezondla umzimba, lapho lo msubathi uzokwazi zifezeke nzima futhi eside imisipha yakho.

Futhi kule nqubo ye ukuqeqeshwa kubalulekile ukukhumbula ukuthi isikhathi sokuphumula phakathi nama umzimba akufanele budlule amaminithi amathathu, ngaphandle kwalokho umzimba isikhathi esanele ukuya ukuphumula. Noma yimuphi ukuqeqeshwa amandla kulokhu kungase kuholele ekulimaleni, okuzokwenza ukuzobhidliza iphupho izandla ezinkulu uqine.

ebhentshini Eziyisisekelo

Ukusebenzisa kangcono biceps - zinyakaze zakudala endololwaneni. It wenziwa imile nge barbell. Grif projectile kufanele iqonde, kungakuhle kakhulu Kunconywa-Olympic base benching. isandla izintende waphendukela kuye ukubabela joint ehlombe. Isici esibalulekile lesi sivivinyo iyona DC voltage we biceps. Ungavumeli ukuphumula egcwele izicubu iphuzu kokuqala nokokugcina. kufanele kube njalo sokusebenza izindololwane eduze emzimbeni. Yokugcina iphuzu phezulu bangakwazi isicelo 5 cm phambili, kodwa siqiniseke ukuthi bar is hhayi bephonsa esifubeni biceps muscle. Isisindo kudingekile ukukhetha ukuthi ulondoloza ezifana ukwenza njengoba kahle ngangokunokwenzeka kuyinto ekusebenziseni kangcono biceps nge barbell ku ezahlukene 9-12 ezinikezwa.

imisipha ingalo ibe avimbekile ngokushesha, ngakho akufanele uyikhokhe endaweni eyodwa isikhathi esingaphezu ezintathu noma ezine umzimba, lapho ngezinye 4-5 amasethi. Uhlelo ukuqeqeshwa sokuba imisipha ingalo inikeza umthwalo ngokuhlanganyela flexors futhi extensors amalunga omzimba indololwane. Ngamagama alula - ngokuhlanganyela biceps Kunconywa ukuba banake futhi ekusebenziseni triceps. Nge izinhlelo okuhlangene uzohlangana kamuva.

amathuba Omkhulu nge isitembu lwalugobile

Igama efanele ijika entanyeni - EZ-bar. Lusebenza ibhomu nje imisipha ingalo. Nge umkhuba onjalo kungenziwa labizwa esimeni futhi awulutho kuNkulunkulu. Ukusebenzisa kangcono biceps obuncane nentamo lwalugobile - ebhentshini cindezela ebhentshini Scott, okungaholela ekulimaleni, ngakho ngaphambi kokuba liqalise, kuwufanele kakhulu sokuba bajwayelane inqubo.

Okokuqala, ukuxosha isisindo enkulu ekusebenziseni i-biceps, ngeke kusadingeka, ikakhulukazi ukuqaliswa ebhentshini ngu-Scott. Ukuze kuzuzwe amplitude esiphezulu asivunyelwe ukuba alale phezu webele - kuphela indololwane ukuphumula phezulu kwebhentshi. Ngesikhathi iphuzu impela ingalo kumele kube zenzeka ngokugcwele. Ngaphandle jerks ezingadingekile, umzamo kuphela wenza barbell biceps oqeda kwesilevu. Ukuze ngempumelelo enkulu, lesi sivivinyo kufanele kwenziwe nemlingani wakho. On the last ukuphindaphinda usizo todvwa entanyeni kusukela isikhundla aphansi awukwazi ubuhlungu. Ukuletha entanyeni inxenye ukunyakaza, ungakwazi enze rep embalwa nje, okuzokwenza ukulayisha biceps esiphezulu.

Ukusebenza nge dumbbells

Phakathi ochwepheshe babekholelwa ukuthi okungcono umzimba for biceps - barbell ngazo, kodwa abaningi bangavuma ukuthi ngosizo nezinye amagobolondo, futhi, kungaba kuzuzwe imiphumela elikhulu. Alternately liphuma dumbbell biceps lwenziwa ukuhluka ezimbili - ukubambana ngezandla zabo phezulu futhi i-engela 90 degrees. Inketho zokugcina ibizwa ngokuthi "isando" futhi bathi wasungula elidumile Arnold Schwarzenegger.

Phakathi umsebenzi akuvunyelwe wahosha dumbbells, kanye amagquma kanye Curves wonke umzimba isikhathi sokuphonsa projectiles up. Isisindo kumele akhethwe yokuthi enze 8-12 rep ka biceps imisipha kuphela. Uma ushintsha entanyeni isango dumbbell, okungukuthi isithupha ukuhambisa endizeni nabanye, ngokuzikhethela ungabhala ukulayisha imisipha ibhodi lemisindo. abasubathi abaningi basebenzisa le ukubamba ngesikhathi zonke izivivinyo in ejimini. Ngaphezu ibhodi lemisindo evuthiwe, athlete livela eqinile nakho ngeke kusize carpal snap.

umsebenzi Ihlezi

Ukusebenzisa kangcono biceps isandla ngendlela ehlezi isikhundla - dumbbell ebhentshini cindezela i-engela 45 degrees. Ukusebenzisa ebhentshini nge engela adjustable, kubalulekile ukuba ulungise engela degrees amane nanhlanu. Ohlezi phezu kwebhentshi futhi ukuthatha dumbbell, kubalulekile ukuba uthinte udonga ngemuva ngemuva ebhentshini musa ukushintsha lokhu isikhundla kuze kube sekupheleni indlela. Imilenze ukudonsa ezingcono ezizayo, wabeka izinyawo ngamadolo ndawonye, futhi izingalo nge dumbbells ziyethe futhi uphumule.

Ovundlile isango dumbbells, izintende up, akumelwe ukuguqulwa ngesikhathi umzimba. Ukwanda kuyadingeka ukuze afeze ngokuhlanganyela. Ngezinye yokugcina, benching kuyadingeka ukuze uthumele izindololwane zakho phambili kuya phezulu ukuba 5-10 amasentimitha for kangcono nokugoba biceps. Wehlisa dumbbells kwindawo kokuqala kuyadingeka ngokushelela, ngaphandle jerks. Qiniseka ukuthi unakekele ukuxubha izindololwane futhi banqamula indlela ukunyakaza eduze ngangokunokwenzeka ukuze umzimba. Lokhu isetshenziswa abasubathi asigubhayo lokushaya imisipha esiphezulu. Ngakho, isisindo ngempela ukuba ukhethe okungenani kuye.

Umsebenzi biceps block

Kunezimo lapho oyifunayo isisindo dumbbells ejimini matasa kuwo. Ukuze ulindele ukuba akhululwe, ungakwazi ukushintsha umsebenzi ukusebenza iyunithi. Isisindo kulokhu isethelwe izinsimbi ezimbili okulingana. Ukusebenzisa kangcono biceps unit kubalulekile ukuba afeze izindophi, ezizohlinzeka ithuba ukushintsha isandla kulungiselelwa engela ngesikhathi benching.

Ukukhetha ilungelo isisindo kokungathembeki izindophi block ephansi, ungenza umsebenzi. Kutholwe ncamashi phambi block, udinga ukukhetha isango ukhululekile, nge izithupha kufanele kube phezulu, futhi izindololwane ecindezelwe siqinise umzimba. Bench cindezela kufanele kwenziwe kulo lonke kwawo namandla awo. Hands kufanele igcinwe ngaphansi ukungezwani njalo, singavumeli imisipha uphumule amaphuzu sekupheleni. Phakathi benching emabhulashini eyayembuleka kakhulu wafifiyela ibhodi lemisindo, okuyinto izindlela ezimbalwa ukhathele futhi adlulisele yonke umthwalo phezu biceps.

Umbhangqwana umzimba ezithakazelisayo

kungase kutholakale kahle umzimba ababili ukuthi abasubathi yanconywa ukwenza "superset" - at imisipha ezahlukene omelene (flexors futhi extensors). Okungukuthi biceps-triceps. Izivivinyo kangcono le misipha abazenzi usebenzisa dumbbells. I wokuqala ochungechungeni on the biceps siphela isisindo ebhentshini triceps, emi block. Ukuthatha entanyeni ezimise U-, ukubophela yona iyunithi engenhla. Ukubeka isisindo oyifunayo, kufanele yimani niqonde futhi eduze ngangokunokwenzeka unit. Grip entanyeni kusuka phezulu. Ukwenza isandiso ukunyakaza, kufanele uphushe entanyeni kwehle. Kulesi umsebenzi, ukukhulisa izindololwane zakho banqatshelwe esandleni nosizo amabutho cindezela.

Ngenxa umsebenzi sesibili biceps, ungakhetha cindezela dumbbells isango "isando". It ahluke kuphela ukuthi ups yezandla udinga ukuba baphathe kanye umzimba, eduze ngangokunokwenzeka ukuze amagobolondo umzimba. Ihlangene yanjalo enze ebhentshini. Enye ukukhonza Osebenza dumbbell ebhentshini Scott ngesandla esisodwa. Abama isisindo, udinga ukuphumula endololwaneni ku ebhentshini futhi babonise izinsimbi nesifuba at amplitude egcwele. Izivivinyo kangcono biceps, ezisetshenziswa ku "superset", kwenziwe ngaphandle ikhefu iyophumula. Ungesabi ngokuwa elibukhali isisindo izindlela, kungokwemvelo, ngoba imisipha kuthiwa kakhulu ivimbekile.

Alternative ukuthuthukiswa biceps ku bar ovundlile

Ukuba khona ibha ovundlile kuvula imfundamakhwela umsubathi ithuba elikhulu. Ngenxa sibonga kuye kungaba kahle ukuthuthukisa zonke imisipha esifubeni. Ukusebenzisa kangcono biceps ku bar ovundlile e evamile edonsa umzimba kuze kube bar. Grip ukuthuthukiswa kwe-biceps ukuba izandla kuwe. Kokuqina Kunconywa ukuthi ngokushesha ngemva elifudumele-up, okungukuthi, ekuqaleni Amazing. Ububanzi isango umsubathi ekhetha bebodwa - kuba ebanzi kunalokho, aba maningi umthwalo idluliselwa ku imisipha emuva. Phakathi wokudonsa iphuzu ongaphakeme yokugcina akudingeki qondanisa ngokuphelele ezandleni zakho, kungenjalo kungase kuholele ekulimaleni.

Umsebenzi kubha ngesisindo sayo ivumela umsubathi ukuthuthukisa zonke izicubu ngokulingana umzimba wakhe. Kulabo abakwazi ukwenza ejimini, lena umsebenzi kangcono biceps. Ukudonsa kuheleza evamile, ie izintende kude nawe, musa ukulayisha ngesandla esinamandla, ngenxa inqubo, izimisele umzimba emugqeni wenza imisipha emuva - ukuxuba izindwani. Kumele kukhunjulwe, imiphumela ngenye ezinhle neze izuzwe.

isakhiwo Imisipha ekhaya

Umzuzwana ngamunye, nahlulele by ukubuyekezwa ekuxhumaneni nomphakathi, ephikelela ukuba akhishwa izandla omkhulu ekhaya. Ingabe kuwufanele it ukuze uthole eduze iqiniso ezembulwa amaqiniso ngendlela ehluke ngokuphelele. It kuvela ukuthi abantu nje wathenga dumbbells, bar bar ovundlile. It has a ejimini ngokugcwele ekhaya. Nokho, kunezimo ezingahlanganisiwe ongeke ukuya ejimini, nale nkinga ovundlile ibha, futhi imishini ezemidlalo akuzona.

Ukusebenzisa kangcono biceps ekhaya - lena umsebenzi nge silinganiso. Kungenzeka esikhwameni noma zepulasitiki, okuyinto zingafakwa njengoba emaphaketheni Sisindvo okusanhlamvu, usawoti kanye noshukela. Kubalulekile projectile! Isisindo esivamile esithi "dumbbell" enjalo ongafinyelela 10-12 khilogremu, okuyinto kwanele ngisho nomuntu wesilisa omdala.

Noma kunjalo, i-self-cwaningo ukuthola, uma hhayi dumbbell ke okungenani Wegazi. Lokhu imali okungenani ozokhula kangcono izicubu ekhaya. expander Akubizi spring detachable ukunciphisa umthwalo ivumela ukuthi ucele kalula ukuthuthukisa umzimba wenu ejimini.

Amathuba Expander engapheli

Sithole ukuthi ukuze ekhiphela up biceps yakho, izivivinyo engcono nge dumbbells ungayithola enye umsebenzi wegazi. Kungani manje abangalazi hlelo lokuqeqeshwa? Ngenxa esikhiphekayo iziphethu umsubathi ukukhetha umthwalo wawo uqobo. Ukuzivocavoca engenziwa njengoba izandla elilodwa noma amabili, ngokwanele nje ukudala focus oyifunayo i olwandisa.

abasubathi abaningi yanconywa ukuphumula kudivayisi imilenze, nenkanuko edlulele enjalo lithembeké kakhulu sokuhlanganiswa lo mshini izibambo ezivalweni nezihlalo egumbini. umehluko Special kusukela umsebenzi nge barbell noma dumbbells uma usebenzisa Wegazi cha. Kahle ukukhetha isango futhi engela ukuthambekela shayela, ungakwazi ngokuphepha uqhubekele lokho yayihloselwe. Phakathi umsebenzi, abasubathi Kunconywa ulandele olwandisa nenkanuko edlulele. A Simulator okuxekethile kungalimaza ifenisha noma alimale ukuba lo msubathi saqala.

A kancane mayelana hamstrings

Uma sikhuluma ukuthuthukiswa kwe-biceps, udinga ukwazi ukuthi akusiyo kuphela izandla, kodwa futhi ezinyaweni noma yimuphi umuntu. Bambalwa uyazi yokuthi lokhu imisipha Kunjengoba Indlela njengoba umbala. Lokhu kuyiqiniso ikakhulukazi wobulili besifazane. Ngempela, ukuthuthukiswa kusivumela ukugcizelela hamstrings qinisa izibunu. Ukuzama ukuba sifinyelele ukuphelela, abesifazane bavame ukwenza okuningi umsebenzi ezingadingekile. abasubathi abaningi we hamstrings zikhunjulwe sekwephuzile, ukuthola disproportion okwedlulele phakathi esifubeni nemilenze.

On ukuthuthukisa imisipha ukuboniswa kudingeka anakekele ekuqaleni career ye-athlete. Izivivinyo best for hamstrings angadingi umsebenzi nge isisindo ngaphezulu. Imisipha, nakuba ezinkulu, kodwa athuthukiswe kahle imithwalo okuncane kanye avimbekile ngokushesha. Ukuze ugweme ukulimala siqu lapho enza Kunconywa hhayi ukwenza ukunyakaza kungazelelwe. Uma amakilasi aphethwe ejimini, ekusebenziseni kangcono biceps - zinyakaze umlenze ungephansi kwemandla Simulator. Enough ngeviki ukwenza amasethi ezine 18-20 ezinikezwa.

Alternative umsebenzi kungenziwa ejimini futhi ekhaya - Deadlift ngemilenze ngqo. Ukuthatha njengoba silinganiso dumbbells nge isisindo ongaphakeme futhi imile ngemilenzana iqonde, kubalulekile ukwenza emthambekeni umzimba phansi. Ngemuva lokhu kumele kube flat. Ukuphakamisa ukwehlisa umzimba kwenziwa kancane futhi ngokushelela. Lolu hlelo lubandakanya 3-4 amasethi 15-20 ezinikezwa.

isiphetho

Njengoba asebenzelana ngayo indlela ngokushesha ekhiphela up biceps Isitatimende, yimuphi athlete kungaba ngesikhathi esifushane ngaphandle komzamo omkhulu ukuba nempilo enhle. Futhi ngokuphelele yonke efanayo, uyini umsebenzi kangcono biceps umsubathi yena akhetha. Yini ebaluleke kakhulu - kunaye uzimisele ukudela ukuze sifinyelele lo mgomo. Kuyinto umbuzo nogqozi. Uma kungenjalo, khona-ke ungakwazi bayakhohlwa imiphumela, ngisho nokuba khona uhlelo ekahle umsebenzi. ugqozi kuphela uyakwazi ugqozi umuntu ukuzithiba ngcono. imithombo eminingi ethandwayo ka ulwazi sawo esiningi umsebenzi Kunconywa ukuba afeze nomlingani ukuthi unesikhathi imisipha nomzimba esithuthuke kabanzana. Race phezulu bekulokhu lukwazi ukushukumisa ngendlela eyisimanga ngoba zonke Wabasaqalayo.