Good omumu nke biceps na a barbell, na mmanya na dumbbells

Mara mma muscular ogwe aka - mpako nke ọ bụla na-eme egwuregwu. Ọtụtụ ndị ikom na-emefu a otutu oge na mgbalị iji zụlite muscle, na-a mara mma teren, dịkwuo nkịtị ike biceps na triceps. Irè na ịga nke ọma nke na ọzụzụ a enyocha na size na udi nke uru ahụ na-enweta na-eme egwuregwu dị ka a N'ihi nke ike ọzụzụ.

N'agbanyeghị mgbalị, ụfọdụ na-eme egwuregwu na-ewuli elu nke uru nke aka-aghọ ezigbo nsogbu. Na search maka irè ọzụzụ omume nke ga-enyere qualitatively na-arụ ọrụ gị biceps na njikọ na ndị ọzọ na mọzụlụ, na-enweta karịa ego nke mara mma teren, ọ na-ewe a otutu oge na mgbalị, na n'ihi doo nnọọ ka e chọrọ. È nwere ezi omume biceps, nke ga-enyere na a kacha nta nke mgbalị iji nweta magburu onwe ya pụta? Olee otú imipu gị aka?

Good omumu nke biceps

Biceps - onye nke kpụrụ akpụ uru nke ụmụ mmadụ na aka na-eje ozi maka flexion na ndọtị nke elu nsọtụ. Ọ mejupụtara ogologo na obere muscle isi. Biceps bụ mgbe niile na uche, na-emesi ya ike n'anụ ahụ na-eme egwuregwu. Na nke a nọrọ jụụ ụdị na-mepụtara muscle mara mma na-eme egwuregwu na-anọchi na aka, na uko odomo na a uko, enyemaka bọl. Ọ bụ ya mere ma beginners na ahụmahụ na-eme egwuregwu na-etinye oge ịgagharị enyemaka ma na-amụba na olu nke muscle.

Ọtụtụ ezi omume biceps aka wuo muscle, iji eke arụmọrụ - flexion ma ọ bụ ndọtị nke n'ikpere aka. N'ihi na mmega eji dị iche iche weighting nwayọọ nwayọọ na mmepe nke-eme egwuregwu ike n'anụ ahụ, na-amụba ibu ibu. Omume iji nwekwuo muscle uka olu, na-rụrụ na kacha njupụta nke flexion ma ọ bụ ndọtị na ogwe aka. Ezughị ezu flexing enyere iji nweta kpọmkwem contours na-arụ ọrụ enyemaka uru.

Iji imipu aka, i kwesịrị tinye mmega ahụ biceps na triceps na isi ihe omume nke gị arụsi. Ịrụ mgbagwoju, iji na mmepe nke otu a nke uru ahụ, ọtụtụ ugboro n'izu, ị ga-nweta na obere okwu uru nke muscle uka na mara mma chakoo. I nwere ike ime ihe omume maka biceps n'ụlọ ma ọ bụ na mgbatị. N'ihi na-arụsi ọrụ, ị ga-mkpa a kwụ mmanya, barbells na dumbbells na mbughari pancakes na-eji nwayọọ nwayọọ dịkwuo ike nke ibu na uru. Tụlee ndị kasị dị irè omume na-eji na-arụ ọrụ biceps eduga na-eme egwuregwu na ụwa.

Ịzụ na mkpanaka na-eguzo ọtọ

Good omumu nke biceps - eweli mkpara na a adade itie. Nke a mmewere bụ a classic maka ọmụmụ nke uru ahụ na ogwe aka, bụ a isi set nke ike egwuregwu ọzụzụ. Ịzụ mkpanaka ibu zuru okè bicep, na-enye ezigbo uru na muscle uka.

arụmọrụ Usoro:

• Guzosie - na-mmanya nke n'olu aka ya abụọ n'ogo nke n'úkwù, ụkwụ ubu obosara iche, azụ bụ ogologo na ikpere ubé kpebisiri, elbows enwe megide aru, n'ubu dakwasịrị;
• eku ume - nwayọọ nwayọọ bulie shei na ya obi, na ogwe aka kpebisiri na elbows;
• -elo - azụ nwayọọ nwayọọ na-amalite stance.

Mgbatị a rụrụ n'ime 4-5 tent, na a ezumike izu ike ọ dịghị ihe karịrị 45 sekọnd. Ibu ibu na ọnụ ọgụgụ nke ugboro a set, kọwaa ihe ndabere nke gị ugbu a mma larịị. Jiri a dịgasị iche iche nke usoro ga-ezu iji jirichaa irè nke ọzụzụ: a dum isi nsogbu dara na ogologo isi nke muscle, mgbe warara - a mkpirikpi. Ịrụ a mmega ahụ dị mma na biceps fixedly jide ahụ, ekwesị. Mkpatụ, ị na-ebu a n'ụzọ anụ ibu na uru nke aka na obi na azụ mọzụlụ, si otú mbenata irè nke mgbatị.

Eweli mkpara Scott bench

Bench Larri Skotta, ama bodybuilder, na-enyere dịkwuo irè omumu nke biceps na barbell. Nke a nhọrọ ga-ekwe ka ị mgbatị kpọmkwem na-arụ ọrụ na ala ma na etiti nke muscle, na-akpa iche ibu site na ike nke uru ahụ. Tupu mmega mkpa ka ị gbanwee elu nke palm fọdụrụ gị elu.

arụmọrụ Usoro:

• amalite ọnọdụ - anọdụ ala na oche, azụ ogologo, aka na a mmanya na-etinye na ike, emi odude ke elbows ubu n'obosara;
• eku ume - nwayọọ nwayọọ na-azụ ndị projectile kwupụta n'ubu site na ekwe gị elbows;
• -elo - nwayọọ nwayọọ laghachi amalite ọnọdụ enweghị n'ụzọ zuru ezu idozi ya na ogwe aka.

Igosi 4-5 tent izu ike ọ dịghị ihe karịrị 45 sekọnd. Ndị dị otú ahụ ezi omume biceps na-atụ aro na iji curved n'olu Ezek barbell. Nke a ga-ebelata ibu na n'aka na nkwojiaka, iji zere mmerụ ahụ. Projectile arọ, ọnụ ọgụgụ nke ascents n'otu mgbe, na gbakọọ dabeere na gị ugbu a ọzụzụ. Nke nta nke nta dịkwuo ike nke ibu ọnụ ọgụgụ nke ndị na-eru nso mee ngwangwa e set of muscle uka. N'oge omumu, na-edebe ebe nke ahu: na-azụ gị ogologo, adịghị aga a ara na a guzosie ike, ọ bụghị-amakwa jijiji. Nke a ga-ekwe ka ị na-jirichaa irè nke mmega.

Setịpụ mkpara ná mkpọda nke obodo biceps

Ndị dị otú ahụ ezi omume biceps ka mkpanaka Tinyenụ ná mkpọda, ekwe ka okpukpu abụọ nke ibu na uru ahụ dị ka tụnyere ot lifts projectile. Nke a oru oma mgbatị otu n'ihu ibu uru nke azụ na obi. Na-arụ ihe a na a mgbe niile, ị na-eto quality bụghị naanị biceps, ma isi akwara elu toso.

Usoro:

• amalite ọnọdụ - adọwa anya mmanya si n'ala, gbagọrọ agbagọ na-atụ, na-ahụ ihe yiri ka n'ala, azụ ogologo, belata azụ anaghị ehulata;
• ume - tightens gburugburu na obi;
• -elo - omitted, dịghị hulite ruo mgbe ọgwụgwụ nke aka.

Ọ na-atụ aro ka na-amalite na atọ na-eru nso na obere obere ike. Iji dịkwuo irè ọzụzụ eji dị iche iche usoro grips: Wide / warara, na-atụ / laa azu. Nke a ga-ekwe ka ị na-arụ ọrụ karịa ọnụ ọgụgụ nke uru ahụ na nanị otu mmega. Bar ibu, ọnụ ọgụgụ nke tent kpebisiri ike n'otu n'otu. Na-elekọta na ahụ n'oge omumu: na-azụ gị ogologo, belata azụ gbatia bụghị na anaghị sag.

Romanian setịpụ ihe biceps

Onye nke kasị mma omume maka iwuli uka na nkịtị ike nke kpebisiri ogologo ụkwụ. Nke a na mmewere na-eji 3/4 nke uru ahụ nke ahu. Agbakwunye ka usoro ihe omume ndị a omume biceps, thighs na azụ, ị na-amanye ịrụ ọrụ na ịgba nke muscle uka, si otú akpali uto nke muscle.

arụmọrụ Usoro:

• amalite ọnọdụ - bilie nso mmanya, awụfu ahụ, ibido ma aka n'azụ olu, ụkwụ ubé kpudo n'ụkwụ, azụ ogologo;
• ume - bulie larịị nke projectile na thighs;
• exhale - dara n'ala.

Ime nke 4 5 tent, izu ike 20 sekọnd. Ibu nkpa-n'aka, ọnụ ọgụgụ nke repetitions n'otu set kpebisiri ike dabere na nke ugbu a n'ụzọ anụ mma. N'oge mmega, na-eso ọnọdụ nke aru: Nọgidenụ na-azụ dị ka ogologo, elbows na ikpere na-adịghị ehulata. Barbell anya n'ala site n'ịzụ ahụ elu, ọ bụghị site na ike nke akwara nke aka. Iru újú-agbalị na-dị ka nso n'ikpere. Dị otú ahụ mgbagwoju omume biceps, thighs na azụ dị ka nkpa-n'aka na ogologo ụkwụ, nye ezigbo elaboration uru fọrọ nke nta dum ahu.

biceps curl na dumbbells eguzo

Ọzụzụ na barbell zuo ezu a dịgasị iche iche nke omume biceps na dumbbells. N'ụlọ, nti mmejuputa iwu ndị dị otú ahụ ihe dị ukwuu dị ka o kwere omume, iji shells na mbughari pancakes. Na dumbbells i nwere ohere na-amụ ebe ndị ahụ nke biceps na-adịghị arụ ọrụ n'oge a mgbatị na a barbell.

Usoro:

• Guzosie - na-dumbbells, bilie ọtọ, azụ bụ ogologo, na ụkwụ ubu obosara iche, ikpere ubé kpebisiri, ogwe aka tinyere ahụ, wrists outwards;
• ume - nwayọọ nwayọọ ebuli ndị shells na n'ubu site na ekwe ogwe aka na elbows;
• mmepụta - nwayọọ nwayọọ belata dumbbells ka na-amalite ọnọdụ.

Anyị nwere ike ikwu na ihe omume a 3 5 tent, fọdụrụ n'etiti tent ọ dịghị ihe karịrị 30 sekọnd. Na-anya na ọnọdụ nke aru: azụ bụ ogologo, n'úkwù anaghị ehulata, elbows nso ahu. N'oge a mgbatị, ahụ nọ ogologo, bụghị jijiji. Iji melite arụmọrụ mmega na-atụ aro maka eweli dumbbells ịrụ a nta na-agbagọkwa nke aka ya na mkpịsị aka nta dị elu karịa onye mkpịsị aka.

Eweli dumbbells maka biceps ọdụ

Good omumu nke biceps na dumbbells n'ụlọ - lekwasị eweli shei na a nọ ọdụ ọnọdụ. Ebe ọ bụ na nke a mmewere na-egbochi ihe, ọ na-atụ aro ịrụ ọzụzụ n'etiti, na nkpa-n'aka mgbe arụ ọrụ. Na elu ibu ihe a siri ezigbo enwekwu ego nke biceps muscle uka, na-enye ya a mara mma udi dị ka a ọnụ ọgụgụ kasị elu.

arụmọrụ Usoro:

• mbụ ọnọdụ - na a dumbbell na gị n'aka nri gị, nọdụ na nsọtụ nke bench, straddle, imegide n'ikpere aka nke na-arụ ọrụ aka n'ime nri apata, ya na free n'aka Olee na-ekpe-ya ikpere;
• eku ume - nwayọọ nwayọọ na-eweli arụ ọrụ N'ịdị na ubu, ekwe na n'ikpere aka;
• -elo - nwayọọ nwayọọ laghachi na ogwe aka ya n'ọnọdụ mbụ, ọ bụghị imezi n'ikpere aka ruo ọgwụgwụ.

The ọnụ ọgụgụ nke na-eru nso, mgbe ezumike, na-arụ ọrụ ibu a họọrọ dabeere na gị n'ọdịdị ahụ, jiri nwayọọ nwayọọ na-amụba ike. Na-anya maka ndị na-ọnọdụ nke ahụ mgbe a mgbatị: azụ ogologo, bụghị mkpatụ, welie arọ naanị n'ihi na ndị na-eguzogide nke biceps. Maka mmepe nke anụ ahụ ike na rụzuru nke enyemaka na-atụ aro ime ihe a, na-eme a ọnụ ọgụgụ buru ibu nke repetitions na obere igwe.

Ọzụzụ biceps na dumbbells na mgbada bench

Ndị dị otú ahụ ezi omume biceps, dị ka ihe omumu na dumbbells na mgbada bench (n'akuku nke 45-60 ogo), na-mepụtara uru enyere aka. Tinyere a mmewere na-atụ aro ka na-eme egwuregwu na ọgidigi azụ mmerụ ahụ, dị ka ya kpam kpam-anọ naanị ibu na uru nke elu toso.

Usoro:

• mbụ ọnọdụ - na-dumbbells, nọdụ na a bench, ya azụ enwe ike megide sloping elu, na ogwe aka na gị n'akụkụ;
• ume - ebuli na shells na n'ubu, na-ekwe ogwe aka na n'ikpere aka;
• -elo - nwayọọ nwayọọ daa.

Anyị na-eme 5 na-eru nso, oge izu ike ọ dịghị ihe karịrị 45 sekọnd. Ibu dumbbell, ọnụ ọgụgụ nke repetitions nke otu set na-ahọrọ n'otu n'otu. Na-anya na ọnọdụ nke ahụ ahụ na aka: ogologo azụ ike enwe ka elu nke bench, na ala azụ anaghị ehulata, na-eme gị elbows nso ahu. Iji dịkwuo irè omumu, iji dị iche iche usoro eweli dumbbells: n'ihu, backward, na-agbagọkwa, hama. Nke a ga-ekwe ka ị na-arụ ọrụ mma bụghị naanị biceps, ma ndị ọzọ na mọzụlụ nke ogwe aka.

Study biceps on a kwụ mmanya

Omume biceps na mmanya - irè mmewere nke ike ọzụzụ, nke na-enye ohere elu-edu mgbapụta toso muscle uka. Site n'ịrụ sports ihe na mmanya, i nwere ike inwe a mma enyemaka nke muscle toso, ịzụlite ike n'anụ ahụ, ntachi obi na mgbanwe.

Usoro:

• amalite ọnọdụ - kpọgidere na mmanya, na ikpere kpebisiri, ụkwụ gafere;
• -elo - ike wetara nke mere na agba bụ n'elu mmanya;
• ume - pịgharịa gaa na ala.

Igosi ọ bụla ihe omumu nke 4-5 tent, na-ezu ike ọ dịghị ihe karịrị 30 sekọnd. Na mbụ nkebi nke ihe niile na-arụ ọrụ a rụrụ na-eji uru nke gị ahu arọ, na-eme n'ọdịnihu, na-eji ụkwụ weighting dịkwuo ibu. The kasị njọ ọmụmụ biceps enweta dị ka a n'ihi nke esiri-acha ọkụ na a kpọmkwem ma ọ bụ inverse warara adịgide. Ọzọ nhọrọ egosipụta ibu ka ukwuu n'uru nke azụ, obi na n'ubu. Ọzụzụ na mmanya na-eme ka ya ukwuu na-arụ ọrụ uru nke toso, amalite nchikota, ike, ntachi obi.

ọgwụgwụ

Na-arụ na ndị ọma omume biceps n'ụlọ ma ọ bụ na-amụ ya, echefula ime a obere tupu mgbatị mgbatị niile muscle iche iche. Nke a ga-ekwe ka ị na-akwadebe gị uru ka ufiop okporo ụzọ, iji zere mmerụ na muscle anya mmiri. Mgbe klas, ijide n'aka na-eji a obere ọkọlọtọ na-ga-eme ka mgbanwe nke nkwonkwo na akwara.

Ọzụzụ biceps, jide n'aka na ntị ka Usoro nke ogbugbu nke onye ọ bụla mmewere. Gbalịa ka ebuli ndị kacha ibu na-eme ihe omumu n'ụzọ ziri ezi. Ọ bụla ije na-eme ka a ngwa ngwa n'afọ iri na ụma, kpomkwem ịchịkwa ndị ọrụ nke biceps na ndị ọzọ na mọzụlụ. Nke a ọ ga-enyere gị aka ọtụtụ ugboro dịkwuo irè nke ọzụzụ, àgwà ọrụ na-uru na-enwe ezi N'ihi.