Indlela engcono ukwandisa izikhwepha zakho - ephakamisa barbell biceps

Ezemidlalo - ingalo, kwesokudla ngokuchofoza ukuthi, ungenza umzimba namandla. Namuhla, intsha ngokuvamile bayakhohlwa ukuzivocavoca kanye nemidlalo. Nokho, kukhona abafana abenza ngokungenabugovu wahlanganyela Powerlifting futhi sawo esiningi. Lawa izinhlobo of weightlifting, okuyinto beza kithi kusukela Melika. Nokho ukuthi konke okunye, abasubathi abathintekayo kwezemidlalo omkhulu okwandisa yemisipha. Ezemidlalo Asho ukuthini ukuqeqeshwa ezinesisindo ezinkulu. Ngokwesibonelo, Powerlifting, umsubathi ongenza cindezela ebhentshini nge isisindo projectile 200 -300 kg. Uyithanda kanjani? Nokho, ezifana imiphumela ephezulu siyithola ngokusebenzisa ukuqeqeshwa ngenkuthalo njalo ngaphansi isimiso esikhethekile.

umsubathi ngamunye ekhetha isiqondiso lapho yayisebenza. Cishe zonke izivivinyo zidinga abasubathi ukuba bicep ingalo yasungulwa kahle. Manje kukhona Izithako eziningi wezokudla, ungahlala uya inthanethi bese ulande luhlelo lwekucecesha, edolobheni egcwele zokuzivocavoca. Nokho, hhayi abaningi bethu bayakwazi ngiziqhayise umthamo biceps e 45, noma amasentimitha nakakhulu. Yin'indaba?

umzimba Basic ukumpompa leli qembu imisipha siphakamisela biceps barbell. Lapho isethi tekusebenta ibhodi lemisindo, ibhande ehlombe, imisipha trapezius , yebo, yena izikhwepha zomfana. Ukuze ngempumelelo akhishwa izandla, udinga kuphela bar kanye pancake ambalwa. Njengoba ubona, ukwanda kwe-bar bicep into esiwusizo kakhulu. Ngokuvamile abasubathi ukwenza umsebenzi ngimi. Kulokhu, igobolondo kuthatha isango kusukela ngezansi. Lena ukucushwa ezivame kakhulu lesi sivivinyo.

Phakathi isethi ugodle yakho flat, hhayi uzisize esifubeni. Kungenjalo, ingxenye umthwalo ngeke "ukudla" emahlombe. Phakamisa ibha kubalulekile ngokushesha futhi kwehlisa kancane. Ingabe 3-4 amasethi 8-12 rep. Yiqiniso, zinyakaze imi - indlela ephumelelayo ukwandisa nenqwaba the biceps. Phakathi kwabadlali kuyinto umsebenzi ethandwa kakhulu, kodwa bambalwa abantu bazi ukuthi kukhona izinhlobo eziningana ngezibulo projectile. Ukugxila ngemilenze ukwenza engenhla ephakamisa induku isango. Lokhu kufana izifundo ebhentshini ngu-Scott.

Enye indlela, lapho biceps ukudonsa - iwumsebenzi isigxobo kushintshana isango lincane. Phakathi izintende - ububanzi lapho kugamanxa emahlombe. wasebenza Ngakho ingxenye enhle engaphandle ye-biceps. Wide isango isisindo kangcono kwandisa ngaphakathi biceps. Lezi umzimba Kunconywa ukwenza abasubathi abanolwazi njengenhlangano umthwalo ezengeziwe ezandleni.

abasubathi abaningi bakhetha ephakamisa barbells biceps usebenzisa ebhentshini ngu-Scott. Athlete ihlala phansi, Asondele le esifubeni sedivayisi ekhethekile, kuthatha igobolondo ezandleni zakhe. Kulokhu, izindololwane umsubathi kumele ngokucacile ebhentshini. flexors kuphela izandla umsebenzi inqubo. Omunye wabadlali bangakwazi ukuzisiza noma iyiphi izindlu noma emuva. Kukhona nomphumela esiphezulu uzotshala phansi biceps.

Izimali ukuqeqeshwa isofthiwe, Obonisa for biceps nasesifubeni uhlela ukuba afeze ngosuku olulodwa. Kufanele enye phakathi amasethi. Lokho, benze cindezela ebhentshini, bese uyawuphakamisa barbells ku ukuma biceps. Ngaphezu kwalokho kungenzeka ukusebenza esifubeni engenhla kusetshenziswa wiring nge dumbbell. Emva kokuthatha ibha thina ukumpompa le biceps ebhentshini ngu-Scott. Qeda biceps, ungasebenzisa dumbbells. Kungcono ukwenza supination (ezimazombe). Ukuqeqeshwa kufanele lifake ekhatsi lokungenani ezimbili - esiphezulu ezine - umzimba for biceps ukumpompa. Uma usebenza ku-isisindo, rep isethi ngayinye akufanele kube izikhathi ezingaphezu kuka-6-8. Phakathi omiswe uqale ukuzijayeza isisindo esikhulu futhi uqhubeke kahle ku ukucushwa ilula, kuyilapho kakhulu okwandisa inani ezinikezwa.

Sebenza umzimba wakho - ukukhandleka nsuku zonke. Nokho, uthola hhayi kuphela imisipha, kodwa futhi ulaka emzimbeni wakho.