Ama-biceps yi-biceps brachii. Ubuye abe yiqembu lezintandokazi zamadoda, eliqhathaniswa nokwaziwa kuphela ngama-pectorals. Ukwenza le ngxenye yomzimba ibukeke imangalisa ngempela, uhlelo lokuqeqesha ama-biceps, esizokhuluma ngalo kulesi sihloko, luzokusiza.
I-biceps anatomy
Ama-biceps aqukethe izingxenye ezimbili - ikhanda elingaphandle nelangaphakathi. Ingaphandle lide, elingaphakathi lifushane. Ngokubambisana, womabili amakhanda enza umsebenzi wokuguquguqula ingalo, kepha ngokwehlukana imisebenzi yawo iyahluka - futhi leli iphuzu elibalulekile maqondana nokusetshenziswa.
Ikhanda elifushane langaphakathi le-biceps libuye lenze ukuphakanyiswa kwe-forearm kanye ne-shoulder flexion - ukuphakamisa ingalo phambi kwakho. Le misebenzi ingenxa yezindawo zokunamathiselwa kwayo - ukuphela okunamathiselwe kunamathiselwe kunqubo ye-coracoid ye-scapula, ukuphela kwe-distal - ku-tuberosity ye-radius. Futhi yize ithenda yamakhanda amabili livamile, ngenxa yokusondela kwe-anatomical yekhanda elifushane lama-biceps endaweni yokunamathisela, umsebenzi wokuphakamisa (uphendulela intende yesandla) unikezwa ikakhulu yinhloko emfushane yama-biceps.
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Ungakhohlwa ngemisipha yehlombe (ungathola futhi igama elithi brachialis) - itholakala ngaphansi kwe-biceps kuphela. Imisipha ithatha umsuka wayo engxenyeni esekude yendawo engaphandle ye-humerus, inamathela ku-tuberosity ye-ulna futhi yenza i-flexion ku-elbow joint yodwa. Lokhu kusho ukuthi noma ngabe ubamba kanjani lokhu kuhamba, noma kunjalo uzosebenzisa le misipha kanye nama-biceps. Ake sithi kusengaphambili ukuthi ngaphandle kwesicubu sehlombe esithuthukisiwe, ngeke ubone ama-biceps athuthukisiwe.
Izincomo zokukhethwa kohlelo
Uma ufuna ukwakha ama-biceps amakhulu - yenza izivivinyo eziyisisekelo zemisipha yangemuva - ukudonsa okuhlukahlukene. Lesi yisimo esibaluleke kakhulu, ngoba ama-biceps, i-back deltas, i-latissimus dorsi ayingxenye yeqembu elilodwa elisebenzayo - elidonsayo.
Ngokwemvelo, imisipha yezingalo inokuxhumana okuthuthuke kakhudlwana kwemisipha kunemisipha yomzimba. Iningi lomzamo lizohlala lithathwa yiqembu lezicubu ngokuxhumeka okuhle kakhulu kwe-neuromuscular. Qiniseka ukuthi ufunda ukuzwa imisipha yangemuva, ukuzwa umsebenzi wabo ngesikhathi sokunyakaza kwe-traction. Ngaphandle kwalokho, inqubekela phambili yakho ekuthuthukisweni kwe-biceps izokhawulelwa yileyo misipha ebuyela emuva. Ngaphandle kweziqinisi zomgogodla nezomgogodla ezithuthukisiwe, awukwazi ukuphatha izinsimbi ezinkulu kuma-biceps exercises.
Ukusebenza kokukhetha isisindo
Isincomo esilandelayo sithinta izinsimbi zokusebenza kwama-biceps umzimba, i-tempo, ne-extremes. Isisindo sokuzivocavoca kufanele sibe ngendlela yokuthi ungakwazi ukugoba ngokunwebeka nangendlela elawulwayo unwebe izingalo zakho. Ngasikhathi sinye, ngesikhathi sokubamba, kufanele uzizwe umsebenzi wemisipha ye-biceps yehlombe, hhayi ama-lats, isifuba noma ama-deltas. Ububanzi okungenani buyi-10-12 "ehlanzekile" reps. Uma umzimba wakho ufakiwe emsebenzini, nezindololwane ziya phambili, thatha isisindo esincane.
Akudingekile ukwehlisa isisindo ngokuphelele ezingalweni eziqondile - gcina ithoni emisipha ye-biceps yehlombe. Ngaphezu kwalokho, isikhundla esinamalungu endololwana siqondisiwe sigcwalisa okokugcina futhi sigcwele ukulimala kwethenda ye-biceps. Endaweni ephezulu, akufanele ugoxe ingalo ngangokunokwenzeka - i-projectile osebenza ngayo akufanele ibe ngaphezu kwengxube yendololwane futhi, ngokufanele, ama-biceps akufanele aphumule endaweni ephezulu ye-amplitude - kunalokho, kufanele kube nokuncipha okukhulu. Kuleli qophelo, kuyasiza ukuhlala isikhathi eside imizuzwana engu-1 - 2 bese kuphela uqondise kahle izindololwane. Ijubane lihamba kancane, ngokwesilinganiso sama-akhawunti kubukeka kanjena: ukuphakama-phezulu kwephuzu-ukuwa = 2-1-3.
Inombolo nama-nuances wokujima
Khumbula ukuthi ngakolunye uhlangothi, kudingeka u-acidify imisipha, kepha ngakolunye uhlangothi, ukugwema ukubhujiswa ngokweqile kwezakhiwo zamaselula. Ungenza i-biceps eyengeziwe yehlombe phakathi kwamasethi.
Inani lamasethi e-biceps ehlombe limi ngokulandelayo: esimweni sokusebenza ngemuva kwemisipha yangemuva - amasethi ayi-6-9 anele, ngosuku olugcwele lwezingalo - amasethi ayi-9-12.
Ku-macrocycle wamasonto onke, kuvame ukupompa imisipha yezingalo kanye. Khumbula ukuthi le misipha ibandakanyeka kakhulu ekunyakazeni okuningi okunye. Uma uzenza kaningi, lokhu, kunalokho, kungaholela ekungakhuleni kwabo ngenxa yokungatholakali njalo.
Umgomo wokuqeqesha ama-biceps akho (njenganoma yimuphi omunye umsipha) ukudala ukucindezeleka okuzodala amaprotheni we-muscle synthesis kanye nokukhula kwemisipha. Abaqalayo kufanele bagweme ukwenqatshwa, kungabikho buciko bokuqina, akukho zinsimbi ezisindayo, futhi akukho ukukopela. Umsebenzi wakho ukuthuthukisa inqubo yakho, zama ukukhulisa izinsimbi kusuka ekuqeqesheni kuya ekuqeqesheni, ukugcina amaprotheni synthesis ezingeni elikhulile.
Hlala ugcina ama-biceps wakho ezwa njengoba ukhulisa izinsimbi zakho. Uma uzwa ukuthi uxhuma imilenze yakho, iqolo elingaphansi, nanoma yimiphi eminye imisipha, yehlisa isisindo uyeke ukuthopha okuyize kwakho.
Ukuzivocavoca okuhle kwama-biceps
Akukho ukuzivocavoca okungcono noma okubi kakhulu. Kukhona abantu abane-anthropometry ehlukile nezindawo ezahlukahlukene zokunamathisela imisipha. Kalula nje, ukuzivocavoca kwe-biceps okuphumelela kunazo zonke kuzoba lapho ungazizwa khona ukuthi ama-biceps asebenza kahle kakhulu.
Elinye iphuzu lihlobene nokuzivocavoca ama-biceps "okuyisisekelo" futhi "ukuzihlukanisa". I-Biceps yiqembu elincane lemisipha elibeka ilunga elilodwa ekunyakazeni - indololwane. Usizo ekuguqukeni kwehlombe nokuphakanyiswa kwesandla akubalwa - akuwona umsebenzi oqondile wemisipha ye-biceps. Cishe konke ukuzivocavoca kwama-biceps okuzihlukanisayo.
Ukuzivocavoca okuyisisekelo
Ukuzivocavoca okukodwa kuphela okuzoba okuyisisekelo kuma-biceps - ukudonsa ngokubamba okuncane okuguqukayo. Ngokungeziwe endololwaneni, ibuye ihlanganise nokuhlangana kwehlombe.
Imisipha yangemuva ibambe iqhaza kulokhu kuhamba, ngakho-ke akulula kangako "ukubamba" umsebenzi wama-biceps. Kwabaqalayo, kuzoba wusizo ukusebenzisa i-gravitron - isimulator esiza ukudonsa ngenxa ye-counterweight.
Lapho wenza lo msebenzi, zama ukungazeluli ngokugcwele izindololwane zakho. Awudingi ukusebenzisa imichilo. Uma ungeke uzizwe ngeqembu lemisipha elihlosiwe - ungafaki ukuvivinya okuvela kulolu hlelo, ama-biceps angenye yemisipha embalwa enokuhlukaniswa okwanele.
Ukuzivocavoca ukuzehlukanisa
Phakathi kokuzivocavoca esikuchaze ngokuthi "ukuzihlukanisa", ukunyakaza okulandelayo kufanele inani labasebenza kakhulu:
- Ama-curls amile nge-barbell enokubamba okuphakathi nokweqile. Ngokuya ngokuhamba kwamalunga esihlakaleni, ibha ye-EZ noma ibha eqondile iyasetshenziswa. Iningi labantu abahamba ikilabhu lokuzilolonga bakwenza ngokungafanele, bathatha isisindo sokusebenza esiningi kakhulu futhi bazisize ngomzimba nangamahlombe abo.
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- Ukuma kwama-dumbbell curls. Izingalo zingasetshenziswa kulo lonke uhlelo lokuzivocavoca, noma ukuvelela kwenzeka engxenyeni yokuqala yesithathu yokuhamba. Ungakwazi ukugoba izingalo zakho ngasikhathi sinye - uthola enye indlela yokuvivinya umzimba okokuqala, noma ngokunye.
- Ama-curls e-Dumbbell ahleli ebhentshini elithambekele. Enye yama-biceps izivivinyo ezihamba phambili. Lapha ekuqaleni usesikhundleni esandisiwe, ngaphezu kwalokho, uzokhohlisa kancane, ngoba ngeke ukwazi ukuguqula umzimba. Ungakwenza futhi ngezandla zombili ngasikhathi sinye noma ngokuhlukile.
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- Ama-curls ane-barbell noma ama-dumbbells ebhentshini laseScott. Kulokhu, ukukopela kukhishwa ngokuzenzakalela ngenxa yesikhundla sezandla nomzimba. Musa ukugoba izingalo zakho yonke indlela futhi khumbula ukugxila esigabeni esibi sokunyakaza.
© Denys Kurbatov - stock.adobe.com
- Ama-curls wesando. Lokhu ukuhlukahluka kwe-flexion kuhlangothini lwendololwane, lapho isandla simiswe endaweni engathathi hlangothi. Futhi, lokhu kungenziwa ngokushintshana noma ndawonye, ukuhlala noma ukuma. Elinye iphuzu lobuchwepheshe liphathelene nendiza lapho ingalo igobeke khona - lapho igobeka endizeni ye-sagittal (i-dumbbell iya ehlombe), imisipha ye-brachial ibandakanyeka kakhulu, lapho ihamba endizeni engaphambili (i-dumbbell iya ku-sternum), imisipha ye-brachioradialis ibandakanyeka kakhulu.
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- Reverse grip barbell curls. Sibamba ibha ngokubamba kusuka phezulu. Okunye ukunyakaza kufana nokuvivinya umzimba kokuqala. Lapha kugcizelelwa imisipha ye-brachial, brachioradial kanye nengalo.
- I-dumbbell curl egxilile. Kwenziwa kuhlezi ebhentshini, imilenze yomibili ilenga kolunye uhlangothi lwayo futhi igobile emadolweni. Ngendololwane yesandla esisebenzayo, siphumula sibhekane nethanga legama elifanayo, ngesinye isandla sincike ngokulula komunye umlenze. Goba ingalo yakho kancane nangendlela elawulwayo ngaphandle kokuphakamisa indololwane yakho kusukela enqulwini, bese nayo yehlisa kancane. Kukholakala ukuthi lokhu kuvivinya umzimba kungakhipha "inani eliphakeme" lama-biceps, kepha lokhu akunjalo. Isimo semisipha sinqunywa ngokofuzo futhi asikwazi ukulungiswa nganoma yikuphi ukuzivocavoca umzimba.
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- Ama-curls ebhlokini. Lapha ungahlukanisa ukwahlukahluka okuningi - ukujija kusuka kubhulokhi engezansi ngesibambo esiqondile noma sentambo, ukujija ngesandla esisodwa ngokushintshana, ku-crossover kusuka kwizibambo ezingenhla kusimo esinezingalo ezisakazeke ngaphandle, njll. Lezi zivivinyo kufanele "ziqede" ama-biceps ekugcineni kokuzivocavoca, ukwenza ngobuchwepheshe ngangokunokwenzeka futhi enanini elikhulu lokuphindaphinda (kusuka ku-12).
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© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
Kukhona inani elikhulu lokunye ukuzivocavoca okufanayo kwama-biceps: ukugoba ngama-dumbbells ethambekeni, nge-barbell elele ebhentshini elithambile, kuma-simulators ahlukahlukene, njll. Banesici esivamile - ama-biceps amangalisayo angakhiwa ngaphandle kwawo. Kodwa-ke, kufanelekile ukuzama lezi zivivinyo ukuze uziqonde ngokwakho ukuthi yikuphi okukuzwa kangcono i-biceps brachii. Zisebenzise ngezikhathi ezithile ukwehlukanisa inqubo yokuqeqesha.
Ukunyakaza okuhlukahlukene kwe-biceps kungakhethwa ekukhuleni kwemisipha. Isizathu kuphela sokusuka ekuzivocavoca uye ekuzivocavoca umzuzu wengqondo. Uma ungabhorekile ngokwenza amasethi we-15 wokuzivocavoca okufanayo, kwenze futhi ungagcwalisi ikhanda lakho ngokunyakaza okungadingekile.
Isilinganiso soqeqesho ejimini
Lesi sigaba siveza izinhlelo zokuqeqesha ama-biceps ejimini. Ngokuya ngalolu hlelo, ungazakhela uhlelo lwakho ngokuya ngokuzivocavoca okukufanele uqobo.
Kwabaqalayo abaqeqesha ngohlelo oluphelele lwe-fullbadi, kungenzeka ukuthi kungafaki ukuzivocavoca okuhlukile kwama-biceps nhlobo - uzothola umthwalo ekunyakazeni kwemisipha yangemuva. Ukuvivinya okukodwa, njengama-curls amile. Abasubathi abaphambili kakhulu abasebenzisa indawo yokuhlukanisa ama-biceps kaningi ngomhlane, kaningi esifubeni. Sizobheka eceleni usuku lokuqeqesha izingalo kuphela (ama-biceps + triceps).
Hlukanisa "ama-biceps + emuva"
| Ukuzivocavoca umzimba | Inani lezindlela kanye ne-reps |
| Ukufa | 4x12,10,8,6 |
| Ukudonsa okubanzi | 4x10-12 |
| Donsa ibha uye ebhandeni | 4x10,10,8,8 |
| Umugqa Wokubamba Onciphisa Umncane | 3x10-12 |
| Ama-curls e-Dumbbell ahleli ebhentshini elithambekele | 3x10 |
| UScott Bench Curl | 3x10-12 |
Uhlelo lokuqeqeshwa olunikeziwe luyisiqondiso kuphela. Thuthukisa ukwakheka kwayo ngokuya ngezimpawu zomzimba ngamunye namakhono ayo.
Usuku lokuqeqesha ngesandla
| Ukuzivocavoca umzimba | Inani lezimpinda |
| Cindezela ngokubamba okuncane | 4x12,10,8,6 |
| Ama-curls e-barbell emi | 4x10-12 |
| Bahleli abezindaba baseFrance | 3x12 |
| Ukushintsha ama-dumbbell curls ebhentshini likaScott | 3x10 |
| Ukubuyiselwa emuva | 3x12 |
| Thambekisa ama-Hammer Curls | 3x10-12 |
Ukusebenza kwe-Biceps
Ngama-biceps asalela, abagijimi abanolwazi bangakwazi ukugxila kuleli qembu lemisipha. Kulokhu, ngaphezu kosuku lwezandla, okuxoxwe ngalo ngenhla, ama-biceps afakwa kanye ngesonto ngokunye. Kodwa-ke, kuthathwa izivivinyo ezimbili kuphela lapha, futhi isitayela sokwenza ipompo, okungukuthi, sokuphindaphinda okungu-15-20. Isibonelo, lawa angaba ngama-curls ebhulokini elingezansi nezando ezinezinsimbi ezincanyana ebhentshini elinciphayo.
Uhlelo lokuzivocavoca ekhaya
Ukuqeqesha ama-biceps ekhaya, uzodinga okokusebenza okungeziwe okulula kakhulu: ibha evundlile, i-expander ye-rubber kanye / noma ama-dumbbells. Ngeke bathathe isikhala esiningi, kepha bazokusiza ukuqeqesha kangcono.
Uhlelo lokuqeqeshwa kwama-biceps asekhaya lubukeka kanjena:
