Nzira yakanakisisa kuwedzera biceps ako - itakurwe barbell biceps

Mitambo - ruoko, zvakanaka nekudzvanya pamusoro, unogona kuita muviri chakasimba. Mazuva ano, vechidiki kazhinji kukanganwa pamusoro gyms uye mitambo. Zvisinei, pane vakomana vari vachizvipira mubasa Streats uye mukusimbisa muviri. Ndivo mhando dzose Weightlifting, rakatiwira kubva America. Zvisinei kuti zvimwe zvose, vatambi vanobatanidzwa mumitambo yakadaro huru kuwedzera kwetsandanyama. Sport chinorehwa chokurovedza makuru masimbi. Somuenzaniso, Streats, mumhanyi anogona kuita bhenji wokudhinda ane projectile kurema 200 -300 makirogiramu. Sei here? Zvisinei, mukuru migumisiro yakadaro kubudirira kuburikidza chenguva kushingaira kudzidziswa pasi purogiramu inokosha.

Mumwe mutambi anosarudza mirayiridzo nayo unoshanda. Zvinenge zvose kuitwa zvinoda vatambi kuti bicep ruoko yakazokudziridzwa zvakanaka. Zvino kune vazhinji Mishonga zvokuwedzera, unogona nguva dzose kuenda paIndaneti uye kukopa purogiramu yokurovedza, mune rimwe guta rizere gyms. Zvisinei, kwete vakawanda vedu tinogona dundundu kuti Vhoriyamu biceps muna 45, kana kunyange kupfuura masendimita. Chii chanetsa?

Basic muviri kupomba boka iri tsandanyama ari nokusimudza barbell biceps. Kana tichishanda yakatarwa pakati honokono, bandauko bhanhire, trapezius tsandanyama uye, chokwadi, iye biceps. To zvinobudirira pumped maoko, unofanira chete nomuzariro uye Pancakes shoma. Sezvaunogona kuona, kuwedzera kubhawa pamusoro bicep inoshanda chaizvo chinhu. Kakawanda vatambi kuita chiitwa vakamira. Panyaya iyi, kuti goko zvinoda simba kubva pasi. Izvi ndicho configuration chiita ichi.

Panguva yakatarwa chengeta musana wako sandara, kwete kubatsira pachako mutumbi. Zvikasadaro, chikamu mutoro acha "kudya" pamapendekete. Simudza kubhawa zvakakodzera nokukurumidza uye kutura zvishoma nezvishoma. Ita 3-4 anoita 8-12 reps. Chokwadi, curl they vakamira - zvinobudirira nzira yekudyidzana awedzere guru pakati biceps. Pakati vatambi Vakawanda kurovedza, asi vanhu vashoma vanoziva kuti kunongova anoverengeka basa pamwe projectile. Kufunga emberi kuti rokumusoro anosimudza tsvimbo rokuona. Chiitwa ichi zvakafanana zvidzidzo pamusoro pabhenji kubudikidza Scott.

Imwe nzira, ayo kupomba biceps - ndiro basa danda rakatumbuka rakamanikana rokuona. Between emichindwe - upamhi pa hafu pamapendekete. Saka aishanda yakanaka chokunze chikamu biceps. Wide kutaba nani uremu kunowedzera mukati biceps. zviitwa aya varumbidzwa kuita vatambi ruzivo sezvi- mutoro pamaoko.

vatambi vakawanda vanosarudza kuti Kusimudza barbells biceps uchishandisa pabhenji kubudikidza Scott. Mutambi anogara pasi, Inosendamira kuti mutumbi rimwe zano rinokosha, zvinotora goko mumaoko ake. Muchiitiko chino, emaoko mutambi inofanira zvakajeka pamusoro pabhenji. Chete flexors maoko basa rikurumidze. An mutambi havagoni kubatsira pachavo chero redzimba kana shure. Pane kunonyanyisa mugumisiro kupomba pasi biceps.

Nekurangarira Software kudzidzisa, rinotenda kuti biceps uye muchipfuva vari kuronga kuita muzuva rimwe. Zvinofanira chinjana pakati pazvinhu. Kuti, kuita pabhenji chewaini, ipapo nokusimudza barbells pamusoro biceps yakamira. Uyezve zviri nyore kushanda rokumusoro mutumbi kushandisa wiring Via dumbbell. Apinza kubhawa uye isu kupomba ari biceps pamusoro pabhenji kubudikidza Scott. Pedza biceps, unogona kushandisa dumbbells. Zvakanakisisa kuita supination (Achitsaudzira). Kurovedzwa inofanira kusanganisira zviviri - kunonyanyisa ina - kurovedza nokuda biceps kupomba. Kana uri kushanda uremu, reps por akatarwa havafaniri kupfuura 6-8 nguva. Panguva kuomesa kutanga kudzidzira pamwe uremu kukuru uye mberi zvakanaka kupinda vakareruka configuration, apo yekudyidzana kuwedzera uwandu repetitions.

Kushanda muviri wako - zvamakatamburira nezuva. Zvisinei, iwe tora kwete chete tsandanyama, asi hasha muviri wako.