Wedzera biceps kumba

Wedzera biceps kumba

Iyo biceps ndiyo imwe yenzvimbo dzemuviri dzinonyanya kufarira toni, zvichibatsira kukura mhasuru yavo uye kugadzira anatomy yakanaka nemitambo yemazuva ese. Iwo maekisesaizi atinoti anofanirwa kuitwa kumba, nerubatsiro rwe imwe mhando ye dumbbell kana simba remuviri, kubatsira kuwedzera biceps.

Aya maekisesaizi anogona kuitwa nevose varume nevakadzi, nguva dzose kuve nechokwadi chekusamanikidzwa kwemaitiro uye kubatsira musana kuzvigadzirisa panguva yekugamuchira chimiro. Kana uine madumbbells kumba, unoisa chinangwa chakanaka, asi kana chaunoda chiri chekushanda neimwe mhando yehuremu, unogona kugara uchichitsiva neimwe mhando yebhodhoro rakazadzwa nejecha kana mvura, kana chimwe chinhu chaunogona kubata. nemaoko ako nyore nyore. Mabhuku anoshandiswawo, sezvaari iyo elastic bands.

Dumbbell kurovedza muviri

Enzanisa curl ne dumbbells kana zvakafanana

Ichi chiitwa ndicho chakajairika chinogona kushandiswa uye chinonyanya kuitika. Wakamira wakatambanudza maoko ako uye une chinhu chiri muruoko rwako, edza kukotamisa gokora rako wakananga kumabiceps ako, kubva kumusoro kusvika pasi. anofanira kuita 3 seti ye15 kudzokorora imwe neimwe.

Wedzera biceps kumba

concentrated curls

Ichi chiitwa chinokurudzirwa kune vanotanga, apo ichafanirwa kuitwa nerubatsiro rwedumbbell kana zvakafanana uye nechimiro chekugara.

  • Gara pachigaro uye chinjisa muviri mberiasi usingapendi musana wako.
  • Tora uremu neimwe yemaoko uye imwe inoitsigira nechanza ichigunzva ibvi rayo.
  • Ruoko rune uremu hunofanirwa kuchinjika kubva kumusoro zvichidzika, kutanga runofanira kutambanudza kusvika kumabvi kana gumbo (kwete kusvika pasi) uye wozokwira kusvika papfudzi. Tichaita 3 kana 4 mutsara we 15 kudzokorora imwe neimwe.
Kumbundira kwakasimba kubva kumurume kunorevei
Nyaya inoenderana:
Kumbundira kwakasimba kubva kumurume kunorevei

barbell curls

Kana uine uremu hwebarbell unogona kuita chiitiko ichi nemirairo inotevera. Ndiyo yakajairika maekisesaizi apo uremu discs anowedzerwa sezvo maekisesaizi anofambira mberi uye mhedzisiro nekufamba kwenguva.

Wedzera biceps kumba

  • Pane simuka nemakumbo akaparadzaniswa zvishoma uye pakukwirira kwehudyu. The Kumashure kunofanira kunyatsotwasanuka.
  • bhawa rinotorwa achiibata nemaoko maviri. Tambanudza maoko ako nemaoko nekukwevera bhara mberi.
  • Iye zvino kotamisa maoko ako kusvika pakureba kwepfudzi apo zvibhakera zvinofanira kusvika ipapo.
  • Bata pose kwemasekonzi mashoma uye zvishoma nezvishoma dzokera kunzvimbo yekutanga.

Kudzidzira muviri uchibatsirwa nemuviri

Zviitwa izvi kubatsira kuchengetedza tsandanyama dzedzimwe nhengo dzemuviri uye nesimba romuviri wedu pachedu. Zuva rega rega unogona kurovedza chiitiko ichi mukati 15 maminitsi ega ega, uko kwemavhiki iwe unogona kuona mhedzisiro yayo.

Irons

Mapuranga ibasa riri nyore kuita. Kunyangwe iri nyore, inogona kuve inodhura mukuedza uye yakaoma mukuita kuti ive yakakwana. Must chengetedza kuwirirana kwakakwana pakati pemaoko uye kumashure.

Isu tinofarira kuwedzera simba mumaoko, asi musana haufaniri kukuvadzwa, saka zvakakosha kuti uchengetedze zvakasimba. Kuita chiitwa ichi zvakakosha kuti the core yakanyatsoiswa kuitira kuti kufamba kuitwe nemazvo.

Nheyo (core) ishoko rechirungu rinoreva nucleus kana kuti pakati pemuviri wedu. Inosanganisira misumbu yepakati pepakati: nzvimbo yedumbu, nzvimbo yakaderera uye kumashure. Basa re'core' ndere kudzikamisa lumbo-pelvic dunhu kuita chero kufamba.

Kuita puranga unofanirwa pinda munzvimbo yekusundira kumusoro, akatarisa pasi uye nemuviri wakatambanudzwa pasi. Bendisa magokora ako pakona ye90 degree uye tsigira uremu huri pamaoko. Iwe unofanirwa kuchengetedza trunk yose yakarurama, kuchengetedza mutsara wekufungidzira uye wakarurama kubva patsoka kusvika kumusoro, uchisimudza muviri nekudzikisa zvakare, usingabatanidzi pasi.

Wedzera biceps kumba

ma push-ups pachigaro

Ndicho chiitwa chimwechete chatambotaura. Musiyano ndiwo makumbo anofanira kukwidziridzwa pachigaro. Isu tinochengeta muviri zvakaenzana mumutsara wakatwasuka uye wakatarisa pasi uye pamwe maoko tichange tichiita ma push-ups kumusoro uye pasi.

V push-ups

Izvo zvakafanana push-ups zvinofanirwa kuitwa, asi kuisa dehwe muchimiro cheV. Muchiitiko ichi musana hausisiri mumutsara wakarurama, asi zvichave zvakakosha simudza matako uye ita inverted V chimiro. Isu tichaita push-ups nekushanda iyo triceps mumaoko nemapfudzi.

Tinogona kuzviona zvakajeka izvozvo tinosimbisa maoko nerubatsiro rwehuremu hwehuremu hwedu. Kune rimwe divi, isu tinogona zvakare kushandisa mutoro we chimwe chinhu kana kushandisa dumbbells, saka hapana chikonzero chekuenda kugym Asi tinogona kuzviita kumba. Zvinokurudzirwa kuita zviitwa izvi zviri pakati nepakati kaviri kana katatu pavhiki.


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  1. Inotarisira iyo data: Miguel Ángel Gatón
  2. Chinangwa cheiyo data: Kudzora SPAM, manejimendi manejimendi.
  3. Legitimation: Kubvuma kwako
  4. Kutaurirana kwedata
  5. Dhata yekuchengetedza: Dhatabhesi inobatwa neOccentus Networks (EU)
  6. Kodzero: Panguva ipi neipi iwe unogona kudzora, kupora uye kudzima ruzivo rwako