Ukuzivocavoca okuphezulu okungu-15 kweBiceps: Izakhiwo eziyinkimbinkimbi nezinhlelo zokuqeqesha * Isiphambano

Yonke indoda eza ejimini icabanga ngemisipha yengalo enamandla. Futhi okokuqala unaka ukuthuthukiswa kwemisipha ye-biceps flexor yengalo - i-biceps. Ungayiqeqesha kanjani kahle futhi yiziphi izivivinyo ze-biceps eziphumelela kakhulu? Funda ngakho esihlokweni sethu.

Okuncane mayelana nokwakheka kwama-biceps

Ngaphambi kokucubungula izivivinyo zokupompa ama-biceps, ake siqabule ulwazi lwethu lwe-anatomical. Ama-biceps ayiqembu elincane lemisipha elibandakanyeka ekuguquleni ingalo endololwaneni. Inesakhiwo se-lever - lokhu kusho ukuthi, lapho isisindo sisondela esandleni, kulapho kudingeka khona ukuthi ukhandle kanzima ukuze ushaye.

Esinye isici esibalulekile ukuthi ama-biceps awasona isicubu esisodwa, kodwa siyinkimbinkimbi yamaqembu emisipha asondelene:

Ikhanda lama-biceps amafushane. Ubhekele ukuphakanyiswa kwesisindo semvelo kakhulu komzimba ngezandla ziphendukele kumsubathi (nge-supination).
Ikhanda le-biceps elide. Ikhanda lemisipha eliyinhloko elinikeza ama-biceps mass namandla. Imisebenzi iyafana. Ukugcizelelwa ekhanda kuncike kububanzi bokubamba (okuncane - okude, okubanzi - okufushane).
I-Brachialis. Elinye igama - imisipha yehlombe, etholakala ngaphansi kwe-biceps, inesibopho sokuphakamisa izinsimbi ngokubamba okungathathi hlangothi nokubuyela emuva.

Qaphela: empeleni, i-brachialis akuyona eyomsipha we-biceps, kepha inyusa ngokuphelele ivolumu yengalo, njengokungathi icindezela ama-biceps.

Izimiso zokuqeqesha

Ukuze wakhe kahle okuyinkimbinkimbi kwama-biceps, khumbula imigomo elula yokuqeqeshwa kwayo:

Ngaphandle kokuntuleka okuphelele kokuzivocavoca okuyisisekelo kokusebenza kwemisipha ye-biceps flexor, kusebenza kahle kukho konke ukuvivinya umzimba emuva. Kungakho-ke ivame ukubekwa ngosuku lwasemuva, uyiqede ngemithambo engu-2-3 yokuzihlukanisa.
Ukumpompa ama-biceps, kwanele ukusebenzisa igobolondo elilodwa. Kepha futhi ungashintshashintsha, imisipha ithanda izivivinyo ezintsha nama-engeli angajwayelekile wokunyakaza.
Ama-biceps ayiqembu elincane lemisipha elingakhelwanga umsebenzi onamandla, owathatha isikhathi eside. Ngakho-ke, ukuzivocavoca ngengalo eyodwa kuphela ngeviki kuma-2-4 izivivinyo kwanele.

Ukuzivocavoca umzimba

Cabanga ngokuzivocavoca okuyisisekelo kokupompa ama-biceps.

Okuyisisekelo

Ukuphela kokuzivocavoca okuyisisekelo kwama-biceps ukudonsa kubha evundlile ngokubamba okuncane okuguqukayo. Ngaphandle kokuthi i-back nayo ibandakanyekile kulokhu kuhamba, ungadlulisela ukugcizelela emsipheni we-biceps wehlombe ngaphandle kokwelula izindololwane ekugcineni futhi ugxile ekuphakamiseni ngokugoba izingalo.

Ukugoba okwehlukene kwemigqa nama-pulleys nakho kuyisisekelo, kepha kwemisipha yangemuva. Ama-biceps asebenza lapha ngezinga elincane. Ngakho-ke, cishe konke ukuqeqeshwa kwaleli qembu lemisipha kuqukethe ukuzihlukanisa.

Ukuvikela

Ngenxa yevolumu encane, indlela elula yokuthuthukisa ama-biceps inesixakaxaka sokuzivocavoca okuhlukanisa kakhulu. Zonke zinendlela efanayo futhi ziyehluka kuphela esimweni sesandla nomzimba. Ngakho-ke, sizozibheka ngamaqembu.

I-barbell emi / i-dumbbell biceps curl

Lokhu kuvivinya kubhekwa njengokulula ngokwanele ukukufunda futhi kunikeza amandla ayisisekelo e-bicep. Kumele yenziwe ngokuhambisana nobubanzi nenombolo yokuphindaphindwa kuka-8-12. Awudingi ukukopela nokuguqula umzimba, kungcono ukuthatha isisindo esincane futhi usebenze ngokusobala ngokwenqubo:

Thatha igobolondo. I-barbell ingenziwa nge-bar eqondile noma egobile. Umehluko kuphela ukusebenziseka kalula kwamabhulashi akho. Ukubamba kuhlukaniswe ububanzi behlombe noma kuncane kancane. Ama-dumbbells angasatshalaliswa ngokushesha ngokubamba kude nawe, noma ungazungezisa isandla ekubambeni okungathathi hlangothi lapho uphakamisa. Uma ungazungezisi i-dumbbell, kepha uqhubeke ukuyiphakamisa ngaphandle kokuthola amandla, uthola ukuzivocavoca kwesitayela sesando. Ithuthukisa kahle imisipha ye-brachialis nengalo yangaphambili. Ukwenza womabili ama-dumbbell ngasikhathi sinye noma ngenye indlela akubalulekile kangako, into esemqoka inqubo.
Khulisa kancane i-projectile iye esimweni sayo esiphakeme, ngaphandle kokudlikiza noma ukuhambisa umhlane wakho. Zama ukungalethi izindololwane zakho phambili.
Yigcine kulesi simo imizuzwana engu-2-3.
Yehlisa phansi ngokunensa ngangokunokwenzeka, ungavuli ngokuphelele izingalo endololwaneni.

Ukwelulwa kwezingalo endololwaneni kwandisa umthwalo ngesikhathi sokuphakamisa okuphindaphindwayo, ukususa emisipheni kuya ematendeni, okungavumeli ukusebenza kanzima nokusongela ukulimala lapho usebenza ngezisindo ezinkulu.

Ngihleli dumbbell lift

Uhlelo lokuzivocavoca lwe-biceps luvame ukufaka ukuhluka okuhleliwe kokuzivocavoca kwangaphambilini. Ziyasebenza kakhulu, ngoba ngisho nasezingeni lokuqala, i-biceps brachii yeluliwe futhi ishubile. Ngaphezu kwalokho, ukukopela kukhishwa ngokulungisa umzimba.

Le ndlela icishe ifane nenguqulo edlule.

Ukuphakamisa ibha / ama-dumbbells ebhentshini laseScott

Uma ungazi ukuthi ungakwenza kanjani ukuzivocavoca nge-biceps kahle futhi ungafuni ukubuza umfundisi ngakho, sebenzisa ibhentshi laseScott. Izici zokuklama ze-simulator zikuvumela ukuthi ucishe ngokuphelele hhayi imisipha yangemuva kuphela, kepha nama-deltas asemsebenzini, lapho uzothola khona ukuqeqeshwa okugxile kwe-biceps. Kuzoba nzima ukwenza iphutha ngenqubo lapha.

Kukhethwa ukuqeqesha nge-W-bar ukunciphisa ubunzima ezihlakaleni. Uma wenza ukuzivocavoca ngama-dumbbells, kungcono ukukwenza ngokulandelana ngesandla ngasinye.

Inqubo yokwenza:

Hlala ebhentshini, cindezela umzimba wakho umcamelo okhethekile, lapho udinga ukubeka khona izandla zakho phezulu.
Thatha i-projectile kusuka kuma-simulator, ungaphakama kancane uma ungafinyeleli kubo. Uma uzivocavoca nomlingani noma nomqeqeshi, angakunika i-barbell.
Phakamisa i-projectile ngokunyakaza okushelelayo.
Yigcine iphakeme ngamasekhondi angu-2-3.
Yehlisa phansi ngokunensa ngangokunokwenzeka, ungavuli ingalo ngokugcwele endololwaneni.

Bent phezu kwama-biceps curls

Kunezinketho eziningi zokwenza lo mnyakazo. Okufanayo ngabo ukuthi umzimba uthambekele phansi, isandla silenga (siqondane ngokuqinile nomhlabathi), kodwa indololwane akufanele inyakaze, njengomzimba uqobo. Kuvela ukutadisha okunembile kwama-biceps, inqobo nje uma isisindo sikhethwe kahle.

Ngokuhluka okuvame kakhulu kokunyakaza, ukugoba nge-barbell ngenkathi ulele ebhentshini elinciphayo kungahlukaniswa:

Futhi inketho ejwayelekile ukugoba ingalo nge-dumbbell ethambekeni, ngesinye isandla siphumule ethangeni. Kaningi kuyenziwa ngenkathi umile, kepha kungenzeka futhi ngenkathi uhleli:

Lokhu kufaka phakathi ama-curls agxilwe ngama-dumbbells. Lapha isandla esisebenzayo sihlala ethangeni, kepha incazelo iyafana:

Lezi zivivinyo kufanele zifakwe ekugcineni kokuzivocavoca.

Ukuphakamisa kubhlokhi nakuma-simulators

Kunemishini eminingi ye-biceps kumakilabhu wokuzivocavoca wanamuhla. Kuyafaneleka ukuthi uzizame zonke bese ukhetha eyodwa lapho uzwa khona ukuthi umsebenzi wemisipha wenziwa kahle ngangokunokwenzeka. Awudingi ukuwafaka ekuqaleni kokuzivocavoca kwengalo yakho, kepha ungakusebenzisa kuze kube sekupheleni ukuze "uqede" ama-biceps. Enye yezinketho ezivame kakhulu yiScott bench simulator:

Kungenzeka futhi ukwenza ukugoba okuhlukahlukene okuningana kubhulokhi engezansi naku-crossover. Usebenzisa ibhulokhi engezansi, ungenza amalifti ngesibambo esiqondile noma esigoqene kancane, ngentambo ngaphandle kokuphakanyiswa (i-analogue "yezando") noma ngesandla esisodwa:

Kulula kakhulu ukusebenza kusuka ebhulokini elingenhla ku-crossover, ngasikhathi sinye ukugoba izingalo eziphakanyiselwe ezingeni lamahlombe, noma ukugoba izingalo ngaphandle kokuphakanyiswa ngentambo (ukusebenzela i-brachialis):

Uqeqesha kanjani?

Zingaki izivivinyo ze-biceps zokwenza ku-Amazing eyodwa? Impendulo yalo mbuzo incike ohlotsheni lomsebenzi uqobo.

Uma uhlela ukuqeqeshwa kwe-biceps (lapho isilela emuva) futhi ufuna ukusheshisa imiphumela yakho, khetha usuku lwengalo oluhlukile ekuqhekekeni, uphinde ulipompe ngosuku lwangemuva:

Ngosuku lwezandla, kunokushintshana: ukuzivocavoca ama-biceps - ukuzivocavoca nge-triceps.
Sekukonke, ngalolu suku, kuzokwanela ukwenza izivivinyo ezi-4: ezintathu ze-biceps nenye ye-brachialis. Futhi i-3-4 yama-triceps.
Owokuqala kufanele ngaso sonke isikhathi kube ukudonsa ngokubamba okuphambene nalokho, ukuphakamisa i-barbell yama-biceps ngenkathi umile noma uhlezi kuma-dumbbells.
Okwesibili kungenye yokuzivocavoca okuvela ohlwini olufanayo noma i-flexion ebhentshini laseScott.
Okwesithathu kungcono ukubeka okunye kwamakheshi emthambekeni noma kubhlokhi.
Ngemuva kosuku lokubuya, kwanele ukwenza izivivinyo zesitayela sepompo ze-15-20 reps ngamasethi ama-3.

Uma sicabanga ngohlelo olujwayelekile lokusisindo / ukomisa kuhlaka loqhekeko, kunengqondo ukuhlanganisa ama-biceps ngemuva. Bese kuthi izivivinyo ezimbili, ezilinganiselwe kathathu zanele.

Uhlelo lokuqeqesha olusebenzayo

Ukuze usebenze kahle imisipha ye-biceps flexor, sebenzisa izinhlelo zakudala ^

Uhlelo	Kangakanani	Ukuzivocavoca okungenayo
Usuku lwezingalo zeBiceps	Kanye ngesonto + kanye futhi 1-2 ukuzivocavoca ngesitayela se-biceps ngemuva kwangemuva	I-curl nge-barbell 4x10 Ukucindezela kwebhentshi ngokubamba okuncane 4x10 UScott Bench Curl 3x12 Umshini wokucindezela ebhentshini laseFrance 3x12 Iphakama kubhulokhi engezansi ngesibambo esiqondile esingu-3x12-15 Ukwelulwa kwezingalo ngemuva kwekhanda ngentambo ku-block 3x12 Ukuphakamisa ama-dumbbells ebhentshini elithambile ngokubamba okungathathi hlangothi 4x10-12 Ukwelulwa kwezingalo ngentambo ebhulokini elingaphezulu 3x15
Hlukanisa emuva + ama-biceps	Akudlulwa kanye ngesonto, kusatshalaliswa ngokulinganayo nezinye izinsuku zokuqeqeshwa	Ukudonswa ngokubamba okubanzi 4x10-12 Ukufa 4x10 Bent over row 3x10 Umugqa webhulokhi elingenhla obambelele ebanzi esifubeni 3x10 Ukuphakamisa ibha yama-biceps ngenkathi umile u-4x10-12 Ukuphakamisa ama-dumbbells ngenkathi uhleli ebhentshini elithambekele 4x10
Ikhaya	Izikhathi ezimbili ngesonto	Ukudonsela emuva ukubamba okudonsayo 4x12-15 Ukuphakamisa ama-dumbbells ama-biceps ngenkathi umile ngokuhlukile 3 * 10-12 Ukugxila kokuhlala kwe-dumbbell lift 3 * 10-12 Izando ezinama-dumbbell zimile i-4x12

Umphumela

Ukuqeqeshwa kwe-Biceps kubadlali abaningi kuyinjongo eyinhloko ejimini ngaphambi kwesikhathi sehlobo. Kepha ukuze imisipha ibe nkulu impela, ungakhohlwa ngokuzivocavoca okuyisisekelo komhlane nemilenze. Yize kukhona ubungcweti, kuze kufike iphuzu elithile, imisipha izokhula kanye nenani eliphelele, elenziwa ngokunembile ngesisekelo se-classic: deadlift, barbell presses, donsa-ups, squat esindayo, njll.