Kuchita masewera pa biceps okhala ndi dumbbells

Kawirikawiri atsikana amakhala ndi mawonekedwe abwino kwa iwo okha pokhapokha atawona mavuto oyambirira. Mwachitsanzo, kumbuyo kwa dzanja kumakhala kosavuta - koma panopa sikuti kuli mu bicep, koma mu triceps. Biceps ndi minofu yomwe ili patsogolo pa mkono. Ngati mumapanga machitidwe a abambo, mumapanga manja anu okongola komanso okoma mtima.

Zikhulupiriro zokhudzana ndi masewera olimba pa biceps ndi dumbbells

Atsikana ambiri amawopseza ngati moto, akukhulupirira kuti izi zidzasintha kuchokera ku zamoyo zopanda kanthu kuti zikhale ndi zomangamanga. Ndipotu, thupi lachikazi silikuphatikizapo kukula kwa minofu, makamaka opanda chakudya chapadera ndi kulemera kwake. Kuti mukhale ndi manja oponyedwa manja, ntchito yanu siidzakwanira. Kuthandizira pakukula kwa biceps, mumangochititsa kuti minofu ikhale yotanuka kwambiri.

Kuphatikizanso apo, ambiri amayamba kusokoneza machitidwe pa biceps ndi triceps. Ndikofunika kusiyanitsa malingaliro awa: ngati vuto liri kumbuyo kwanu, ndiye kuti ma biceps akuyesetsani sangakuthandizeni - muyenera kuganizira pazinthu zamtundu wa triceps. Monga lamulo, asungwana akusankha zozizwitsa zapadera kuti achite izi ndi cholinga chokhala ndi thupi lokhazikika, lolimbitsidwa ndi mitsempha yofunda.

Mapulogalamu othandizira kwambiri a biceps

Ngati simungathe kusankha zomwe zimachitika kuti muyambe kuchita, mungathe kumvetsera mapulogalamu osiyanasiyana - mosasamala kanthu za amuna omwe analengedwa kapena akazi. Timapereka machitidwe ogwira mtima pa biceps, zomwe zingakhoze kuchitidwa ndi masewera olimbitsa thupi, komanso kunyumba - ndi zokhazokha.

1. Wotentha: sokonezani dzanja, chigoba ndi mapewa pamodzi, kenako gwiranani chanza.
2. Kuyamba malo: atakhala pa mpando nkhope kumbuyo kapena pa benchi yapadera, ikani manja molunjika pazanja za mtanda. Mu manja ayenera kale kukhala osayankhula . Pewani manja anu pang'ono, kukopera mapewa anu pamapewa anu, komanso pang'onopang'ono musamasokoneze. Bwerezaninso maulendo 3 kangapo.
3. Kuyamba malo: kukhala pamphepete mwa benchi kapena mpando, ikani mbali ya kudzanja lamanja kuchokera kumatope omwe ali pamwamba pa bondo, mkatikati mwa dzanja lamanja. Pewani mkono wanu pang'onopang'ono, kenaka muzitha kuchepetsa. Pambuyo pokwaniritsa njirayi muzokwereza 10, chitani zomwezo. Payenera kukhala njira ziwiri zokwanira.
4. Kuyamba malo: kuimirira, kupopera manja kumatambasula manja, ndi chala chachikulu pambali pa chingwecho chikukhudza mbali ya ntchafu. Kwezani zithunzithunzi panthawi imodzimodzi monga kutembenuza manja. pamwamba pa dzanja lidzakhalapo zala zazing'ono. Chitani ma seti atatu pa nthawi khumi.
5. Kuyamba malo: atakhala pa mpando kapena benchi, manja amatsitsa momasuka, m'manja - osokoneza. Gwirani manja anu pamakona, mutakweza mapepala anu pamapapu anu, mutembenuzire kumbuyo kwanu. Pamwamba pa kanjedza ayenera kukhala moyang'anizana ndi mapewa. Chitani ma seti atatu pa nthawi khumi.
6. Pamapeto pake, tsatirani kutambasula kwake: kwezani mkono wakanja, wopendekera pamkono, mmwamba, mutenge dzanja lake lamanzere ndi chigoba chake ndikukwera kumanzere. Kenaka tsambulani dzanja lanu lamanja ku mzere wa chifuwa ndikukoka dzanja lanu lamanzere kwa inu. Bwerezaninso zomwezo pa dzanja lachiwiri.

Zochita pa biceps kunyumba ziyenera kuchitidwa 2-3 pa sabata, kusankha yekha mulingo wokwanira. Musamve kutopa kwa hellin - koma panthawi yomweyi, ngati simukutenga thukuta pambuyo pake, ichi ndi chizindikiro chotsimikizika kuti katundu sangakukhudzeni, ndipo mukusowa zovuta zowonjezera (kapena osapitilira 15-16). Ngati pakakhala zovuta zolemetsazo zimakhala zosavuta kwa inu, ndibwino kuti muwonjezere.