Indlela yokwenza ngempumelelo ephakamisa barbell biceps?

Ezemidlalo amahholo imizi ophithizelayo kwabadlali futhi nalabo abafuna abe sibalo elihle. Abantu abaningi ukuza futhi ngihlale isikhathi eside, kuyilapho ekugcineni abanye banomuzwa wokuthi lo msebenzi akusho ivumelane nabo. Kodwa zonke izigaba zabantu ehilelekile amahholo ezemidlalo, hlanganisa umsebenzi ofanayo. Omunye wabo - ke siphakamisela biceps barbell.

Maduzane kangakanani bachubeka?

Ngisho nalabo ejimini beze okokuqala, ezisheshayo ukuqala le ndaba. Biceps - Biceps imisipha ye kwebhande ehlombe. Leli qembu kwemisipha Imicu yotshani uhlobo ziwuphawu lwamandla nobuhle umzimba besilisa. Yingakho nje ngaphambi kwesizini lolwandle abafana begijima kuya projectile ukwenza ephakamisa barbell biceps.

uzivivinye njalo is ngempumelelo ngempela ukuthuthukiswa ngokushesha imisipha biceps. Enye into ukuthi ukuthuthukiswa ngokushesha - umqondo okuxekethile. Kufika ku ezemidlalo amandla zivame kulindeleke imiphumela emva ukuqeqeshwa kuqala. Kodwa abasubathi abanolwazi azi kahle ukuthi imisipha musa singakhuli ngokushesha njengezinye bangathanda. Ngokudla ukudla okunempilo futhi imodi kahle ngosuku kuyoba imiphumela ingabonakali kuphela emva kweminyaka ukuqeqeshwa ngenkuthalo. Yiqiniso, wonke umzimba ihlukile, Nokho, uma kuziwa ekukhuleni biceps, imiphumela eminingi nje ungalindi.

Lapho kufanele ngiqale?

Empeleni, ukufeza biceps ephakamisa barbell, udinga usuvele unayo ezinye ukuqeqeshwa ngokomzimba kanye yemisipha ezithile. Okusho ukuthi, ngaphambi ukusebenza biceps yakho, udinga isikhathi esithile ukuqeqeshwa agxila ngokukhethekile umzimba eziyisisekelo, ukuvumela ukudala i kwemisipha "skeleton" umxhwele. Khona-ke ungathola "imimese" we biceps.

umzimba Basic ukuhlanganisa ukuthuthukiswa amaqembu kwemisipha eziningana ezinkulu. Basuke izimpawu amagobolondo osindayo, ekhuthaza ukukhula kwemisipha.

Ukuphakamisa biceps barbell - lokhu ngabodwa umsebenzi nge projectile. Basuke izimpawu yokuthi ukugxilisa ingqondo wonke umthwalo elinye iqembu imisipha, efana ukuzihlalela ke lonke. Ngakho-ke, lapho enza amasethi enjalo kubalulekile ukuqapha nokulandela imishini enhle.

ukusebenza inqubo

abasubathi abaningi, iminyaka ehilelekile amahholo ezemidlalo, ukuze umsebenzi uhambe kahle esiphezulu enze ephakamisa barbells ku ukuma biceps. Lokhu isimo sivuma ukuba nenze ukulawula kangcono ukuhamba kwayo futhi umzamo esiphezulu.

Ukuze inyumbazana ngemphumelelo biceps kumele kusetshenziswe njengendlela barbell projectile nge EZ-entanyeni. Esikhathini isikhundla sokuqala emi izindololwane kumele kube ngokuqinile parallel emzimbeni. Emahlombe kufanele waqonda, nezinyawo zayo - ehlombe-ububanzi ngaphandle. Ngemva kwemukelwa Racks ezidingekayo ungaqala ukwenza izivivinyo.

Ukwenza barbells ephakamisa ku ukuma biceps, kubalulekile ukuba zivuleka. Kungaba iphutha ukuthatha izindololwane zakho kude nomzimba. Kulokhu, ezinye imisipha liphazamisane biceps ukusingatha umthwalo, simenze a senze. Lapho umsebenzi Kuyadingeka ukuba banake isigaba yako emibi - lapho igobolondo yenzani indlela kusukela esifubeni kuya indawo yokuqala. Ukuze ukwakheka amandla nokukhuthazela biceps kufanele qondanisa izingalo kodwa oluthatha kancane kuka lizilolongele.

Ezinye izindlela ukwenza

Ukuze kwenziwe ucwaningo olunzulu le biceps ehlombe abasubathi futhi wasebenzisa umsebenzi oqeda biceps barbell ukuze ebhentshini Scott. It ikuvumela ukukhiya izindololwane zakho endaweni ethile futhi ugxile lonke umthwalo projectile phezu biceps.

Le ndlela yokusebenza kanye biceps ngokuvamile lisetshenziswa kuphela abasubathi abanolwazi. Ukuze ugweme ukulimala we ngokuhlanganyela indololwane kanye umsipha ngilulekela lesi sivivinyo kumele kwenziwe kuphela ebukhoneni ofundisa ukuqina.

Reverse ephakamisa biceps barbell - omunye umsebenzi bodybuilders arsenal. Uhluka curls zakudala emi isango reverse kuphela. Kodwa lo mniningwane siyashintsha kakhulu ngomphumela has esandleni lesi sivivinyo. Uma inguqulo yakudala ehilelekile kuphela biceps ke kuheleza reverse umthwalo bese ehlombe nokuningi ehlombe-ugongolo imisipha. sici Kobuchwepheshe lesi sivivinyo akuyona imfuneko ukuze agobe ingalo ngesikhathi esihlakaleni. Ukuze bakhiphe ke, ikakhulukazi ekuqaleni, kubalulekile ukusebenzisa induku nge isisindo ongaphakeme sokuthuthukiswa ubuchwepheshe.

ukuphikelela kubalulekile

Njengoba kuphawulwe ngenhla, abe biceps ivolumu 35-40 cm - akuwona neze umsebenzi olula. Nokho, imizamo njalo labo abazimisele ukuqeqesha kanzima naphezu ucasukile, futhi ukuya ejimini ngo yimuphi sezulu, kanye nesikhathi nemiphumela.

Uma wenza lokhu, ungakwazi uyifinyelele imiphumela amazing ngempela. Lokhu kufakazelwa irekhodi emhlabeni ephakamisa barbell biceps. Notorious Arnold Schwarzenegger kanye okwenziwa 20 curls imile nge barbell enesisindo 120 kg! Isibonelo salokhu umsubathi kusiza ukubona ukuthi hlobo luni imiphumela iyamangalisa iminyaka ukuqeqeshwa ngenkuthalo.