Boitlhakiso li e atlehang bakeng sa biceps ka tlelaseng ea boikoetliso ho

Kajeno e le elegant ho etsa lipapali, 'me sena ha se makatse, hobane o motle tightened palo e seng feela hohela hloko, empa hape ho eketsa ho intša ho lekana ka maemo. E lokela ho etsa khetho e babatsehang bakeng sa ho haha 'mele ke bodybuilding Sci. Gym - sebaka seo ho sona mosebetsi me mofufutso oa, 'me ho ke ke habohlokoa ho hlokomela hore banana ba boela ba qala ho fana ka ratang ho fuoa koetliso matla.

Biceps - ya pontshi matla motona?

Seo ho fetisisa mebala monna? Ya e le hantle, matsoho a matla. Ka hona bashanyana tsepamisa ka tlelaseng ea boikoetliso, lefile fuoa koetliso biceps. Tse ngata abela sehlopha sena ba mesifa letsatsi le 'ngoe ho etsa hore boholo ba mosebetsi oa lona ka ho.

Dira dithutiso tsa biceps ka tlelaseng ea boikoetliso, ba ratoa haholo har'a ba batona.

ke biceps eng?

Biceps - e khōlō leakage radiation e bōpehileng joaloka biceps, eo e teng ka karolong e ka holimo ea humerus, 'me e na le nako e khutšoanyane le hlooho e telele. Mesebetsi e ka sehloohong ea mesifa ena ke tse latelang:

• biceps - letsoho instep ho potoloha 'me rea sisinyeha ho fihlela ka seatleng sa;
• flexes le forearm le lehetleng;
• bends le letsoho ka holimo.

Ka lebaka la mesebetsi eohle ea lintlheng tsa boitlhakiso biceps li thehiloe matsoho kobang.

Basics biceps boithapollo

E le hore ho hōla mesifa, o lokela ho e mong le e fa setlhopha se kopane ka koetliso litabeng ho lematsa. Hlahang ka mor'a mosebetsi holong microtrauma nakong hlaphoheloa overgrown le lisele tse ncha, 'me kahoo ea eketseha le mesifa ka seemo.

Leha ho le joalo, ho lemala khafetsa ho ka etsa hore tshebetso khutlisetsang, kahoo sebelisa letsatsi le letsatsi sentse nako.

Nakong ea koetliso eo go gola ka botlalo a etsa dira dithutiso 3-4 bakeng sa biceps ka tlelaseng ea boikoetliso e. Reps lokela ho etsoa ka 8-12, 'me a tla ho - 3-4.

Types of dira dithutiso tsa biceps

Dira dithutiso tsa biceps ka tlelaseng ea boikoetliso ho ka aroloa motheo le ho itšehla thajana. Pele o ile a etsa sebelisa barbells le dumbbells, bobeli - ka tlelaseng ea boikoetliso e. ba nang le phihlelo baatlelete li hlokometse hore boitlhakiso li mantlha ho kgothaletsa kgolo ya molemo mesifa le e tšoanang e lokela ho kenyelletsa mosebetsing oa likhoele tse ling. Leha ho le joalo, haeba u batla ho koetlisa bicep le 'ngoe feela, kahoo ho bua, ho itšehla ona, mofuta oa bobeli oa ho ikoetlisa tla ho fetisisa amohelehile.

Boitlhakiso molemo ka ho fetisisa bakeng sa biceps ka emeng ka maoto ho ikoetlisetsa

Ho phahamisa biceps barbell. Ho etsa ho ikoetlisa, u lokela ho beha maoto a ka mahetla hao bophara ntle, nka tlase barbell khotsofalletse, hanyenyane koba ka thekeng ho ea 'mele e lokela ho a' na a otlolohile, theola barbell ho letheka la. Mora kha moea, koba libetsa, ho tsosa bareng ho sefubeng hao. Elbows lokela ho sutumelletsa ho mahlakoreng, 'me manonyeletso a notletsoe. Ka holimo 'me u etse pululo khefu,' me joale le tlohele ho barbell ho boemong ba eona qalong. Ho bohlokoa ho otlolla letsoho la ka ho isa bofelong, ho boloka tsitsipano ka biceps ena.

Ho phahamisa dumbbells bakeng biceps. Location ea 'mele, e le ka ho phetha fetileng, empa nka dumbbells e le hore ba sheba mong le e tse ling tse, e khotsofalletse bonolo. Inspiratory mphahamisetsa dumbbell, ho retelehela ikutloeleng ka ntle, qetellong ntlha palema li lokela ho lebisoa mahetleng. Ha dumbbells tse haufi le mahetleng, ho ke ke ho hlokahala hore u etse khefu 'me o hemang. Re fokotsa dumbbells, wrist retelehela khutla.

Ho phahamisa molamu khutlisetsang khotsofalletse. Qalang maemo a tšoanang, nka thupa e le hore liatla tobane fatše - etsolla khotsofalletse ho phefumoloho e tlose bareng ho sefubeng hao, elbows ka nako ea ho ikoetlisa ba lokela ho sutumelletsa ho mahlakoreng le e tsitsitseng. Ka holimo a la pululo le khefu, theola bareng.

Hamore. Nka dumbbells khotsofalletse tloaelehileng, boloka deflection ka morao, nka phefumoloho, tlose dumbbell le letšehali ho ea ka mahetla le letšehali, u etse khefu, exhale le theolela. Re etsa ntho e tšoanang ka ho bekha a letsohong le letona.

Thibela sethusathuto koetliso. Nka kabel litleneng ka molaleng ho tloha tlaase, beha maoto ka mahetla bophara ntle, otlolla elbows hao hanyenyane ikemiselitse. Ka hula moea hula molaleng ho sefuba, elbows petelitsoe, u etse khefu, exhale le theola bareng.

Phomola hamonate joalo pakeng tsa ho na le masakana le. Nka le D-khotsofalletse mohele ho tloha mona ka tlase, le be setsi sa ketsiso ena. Ka exhale e, hula ka mohele ho hlooho fihlela matsoho le behoa holim'a mahetla ea, u etse khefu 'me exhale lea ka la boleloa.

Dira dithutiso tsa biceps lutse

boitlhakiso li e atlehang bakeng sa biceps ka kopano le tlelaseng ea boikoetliso:

Ho phahamisa dumbbells bakeng biceps. Re lula fatše bencheng, straightens tsoha, bolokang deflection ka morao, nka dumbbell tloaelehileng khotsofalletse. Ka hula moea le tlose dumbbells feela ka holimo letheka 'me a qala ho potoloha borashe le ho ea holimo ha dumbbell tla haufi le mahetleng ka, liatla lokela ho sheba siling, u etse khefu le exhale, qala ho dumbbell theola, ho retelehela liatla.

Ho hlaha ka EZ barbell bencheng Scott. Nka e ka tlaase khotsofalletse bareng, ho lula bencheng mechine triceps mino ema ho siea ya poso, empa elbows thuto.bafuputsi ba maemong a hanyenyane sothoe, le pululo tsosa barbell ho boemo paatsepama tsa forearm, na pululo khefu le siea hoo e ka bang ho fihlela qetellong.

kgolo ya khobokellane. Re ka lula bencheng le ho nka dumbbell khotsofalletse tlase, beha maoto batsi ho feta mahetleng, itsetlehe pele e le hore karolo e ka tlaase ea biceps ho phomola khahlanong le serope le letona, letsoho la e mong khahlanong le lengole la hae. Ka hula moea le tlose dumbbell ho sefubeng, u etse khefu, exhale le theolela butle-butle. Re etsa ntho e tšoanang ka lehlakoreng le leng.

Ka lebaka la tsa boitlhakiso tsena, o ka bopa sete efe kapa efe ya tsa boitlhakiso bakeng sa biceps ka tlelaseng ea boikoetliso e.

lenaneo Biceps fuoa koetliso

Maano a boithapollo matsoho ka lotho, u ka sebelisa tsa boitlhakiso fapaneng, e fapaneng nomoro ya disete le reps, sebelisa supersets, trisety. Tsohle itšetlehile ka morero oa ho koetlisa.

A lenaneo sampole hore BOITLHAKISO phethile latellana. Tsela e ba pele ba ho reps 15 le tse ling tse tharo - ka 8.

1. Phomola hamonate joalo le dumbbells lutse ketsiso ka.
2. biceps phomola hamonate joalo alternately ka sekamisetse bencheng.
3. Eme phomola hamonate le barbell ka.

Mesifa 'me qetellong a fumana sebelisoa ho mojaro ena. Ho boloka ba ka khatello ea kelello bakeng sa khōlo e eketsehileng, e ke ho hlokahala hore nako le nako ho fetola lenaneo la thupelo le ho eketsa boima ba 'mele ka.

Seo ho khetha: koetlisa le morupeli kapa ba ikhopolang ho ithuta?

The ba qalang e tloaelehileng haholo phoso ka holong - hlokomoloha litšebeletso mokoetlisi. Ka tloaelo ho, ho rookie ka kamoreng ea tsebang letho ka hore na ho ka tsela e nepahetseng ho phetha ho ikoetlisa, eseng feela bakeng sa biceps ka tlelaseng ea boikoetliso, empa e boetse e le mosebetsi oa motonanahali ho lihlopha tse ling tsohle mesifa. Hangata motho ea ka bolokang ferekane moreki bamameli ba ba sa utloisise, ka lebaka la seo ketsiso ba tsoa, kamoo ho ka etsa, ho ntshetsa pele lihlopha tse ling mesifa lokela ho kopanngoa ka boithapollo se le seng, 'me ke eng - se.

Haeba u batla ho se finyella le liphello tse ntle ka holo eo, mokoetlisi e ke ke a etsa ntle le. Seo e fana ka koetliso ea ho morupeli:

• ho nepahetse ho ikoetlisa Lewa;
• na mwango ya ho fana ka koetliso ;
• melao ea phepo e nepahetseng;
• tlhahisoleseding e mabapi phepo lipapali;
• go baya leitlho ea ho ikoetlisa ka;
• fokotsa ho likotsi;
• phihlello ka potlako tsa litholoana.

Koetlisa biceps feela ha ba ho utloahalang, ho hloka mokhoa o akaretsang. Ya e le hantle, sebelisang bakeng sa biceps, triceps ka tlelaseng ea boikoetliso ho ka ho fetisisa ratoa har'a banna. Tšoaneleha matsoho pompa thusa haha mesifa le ho ntlafatsa shebahala.

Empa u se ke ua lebala ka lihlopha tse ling tsa mesifa, e leng 'mele ke lekana. Motheong ena, ho ke ke ho hlokahala hore ho akarelletsa ho fana ka koetliso ho ikoetlisa ka lihlopha tse 'maloa. Mohlala, dithutiso hamstrings le ka tlelaseng ea boikoetliso ho ka ho kopantswe le boitlhakiso li ka quadriceps le manamane, boithapollo sefubeng ka ho kopantswe le morao 'me joalo-joalo.