Biceps lapeng

biceps lapeng

Ho na le batho ba bangata bao mohlomong ka lebaka la bothata ba coronavirus kapa ka lebaka la khaello ea chelete ba sa batleng ho ea ikoetlisetsa ho ea ikoetlisa. Leha ho le joalo, sena ha se bolele hore ba ke ke ba khona ho ba le litholoana. Re ka ba le koetliso e ntle ea libetsa biceps lapeng. Liikoetliso tsena li ntle bakeng sa li-biceps mme o tla fumana matsoho a hau. Ka holim'a tsohle, basali ba bangata ba batla ho felisa bothata bona ba ho thekesela matsoho. U ka koetlisa li-biceps hantle lapeng u na le li-dumbbells le lisebelisoa tse ling ho sebetsana le boima ba 'mele oa hau.

Ka hona, re tla nehela sengoloa sena ho u joetsa hore na u ka koetlisa li-biceps joang lapeng le hore na ke lintlha life tse lokelang ho tsotelloa.

Biceps lapeng

li-biceps tse matla lapeng

Ha ua tlameha ho ea ikoetlisetsa ho ba le matsoho a matle ha feela ba sebetsa ho latela melaoana ea koetliso. Ho na le mefuta e mengata ea boikoetliso ho koetlisa li-biceps lapeng mme tse ling li tla re hloka li-dumbbells, tse ling tsa li-barbells le tse ling tseo re ka li sebetsang ka boima ba 'mele ea rona. Ha re boneng hore na ke eng le hore na ho hlokahala eng ho phethahatsa:

Bicep kobeha

Ho etsa boikoetliso bona o tlameha feela ho nka li-dumbbells tse peli ebe o li tlohella hore li leketle mahlakoreng a 'mele ka liatla tsa matsoho tse shebileng pele. U tlameha ho boloka mokokotlo oa hao o otlolohile ho pholletsa le motsamao mme sefuba sa hau se phahame. Hape ho bonolo ho tiisa mpa le mokotla ho ntlafatsa mmele 'me u se ke ua qetella u hula ka morao. Haeba u tsamaisa karolo e kaholimo ea matsoho, re tlameha feela ho koba litsoeng ebe re tlisa litekanyo haufi le mahetla kamoo ho ka khonehang.

Karolo e ikemetseng ea motsamao e tlameha ho etsoa ka tsela e laoloang, e liehe ho feta ho phahama. Ka tsela ena, re khutlisetsa li-dumbbell maemong a tsona a pele mme matsoho a otlolohile hoo e ka bang ka botlalo.

Hamore Dumbbell Curl

Boikoetliso bona bo ts'oana haholo le ba pele empa bo na le phetolo ea litlamo. Tšoara li-dumbbells ka ho se nke lehlakore ho bolelang hore liatla li shebile torso. Le uena u tlameha boloka mokokotlo oa hao o otlolohile 'me u se ke ua tsamaisa matsoho a hau a ka holimo. Re tlameha ho koba litsoeng ebe re tlisa li-dumbbells mahetleng. E ka etsoa ka tsela e 'ngoe, ho nka letsoho le leng la pele ebe ho latela le leng, kapa ka nako e le' ngoe.

Morao Lunge Bicep Curl

li-dumbbells tsa matsoho

Bakeng sa boikoetliso bona re ema ka maoto re arohane 'me letheka le tlameha ho tsamaellana le leoto. U tlameha ho nka sekoti letsohong le leng le le leng ebe u tšela leoto le letšehali ka morao ho le letona. Ka mor'a moo, re khumama ka mangole ebe re theola letheka ho fihlela serope se letona se batla se lekana le lefatše. Ka nako e ts'oanang, re tlameha ho koba litsoeng ebe re tlisa li-dumbbells haufi le mahetla ka hohle kamoo ho ka khonehang.

Hape re ka etsa boikoetliso bo bong ba motsoako li-biceps lapeng tse kang bicep curl squat. Ho etsa sena, re ema maoto a rona a arohane ka bophara ba mahetla ebe menoana e shebile kantle hanyane. Tšoara li-dumbbells tse peli ebe u hema moea ha re ntse re khumama ka mangole 'me re theola letheka ho fihlela mesifa ea rona e tšoana le lefatše. Ka tloaelo ke angle ea likhato tse 90. Re tlisa lirethe maemong a qalang ha re ntse re fihla litsoeng 'me re tlisa litekanyo sebakeng se haufi haholo le mahetla. Hang ha motsamao o felile, re leleka moea ebe rea pheta hape.

Li-biceps lapeng: eccentric curl

Bakeng sa boikoetliso bona re nka li-dumbbells tse peli ebe re li tlohela li leketlile ka mahlakore ka bobeli. Liatla tsa matsoho li lokela ho shebana pele le re tlameha ho boloka mokokotlo o otlolohile mme sefuba se phahame. Joalo ka boikoetliso bo bong kaofela, ha rea ​​tlameha ho koba karolo e kaholimo ea letsoho mme re tla koba litsoeng ho tlisa li-dumbbell haufi le mahetla kamoo ho ka khonehang. Boikoetliso bona bo fapane le karolo e setseng ea boits'oaro. Re tlameha ho theoha butle haholo ho otlolla matsoho. Phapang e lutse ka lebelo la ts'ebetso ea karolo e ikemetseng le katoloso e felletseng ea matsoho, hobane karolo e tsepameng eo re jereng boima ba eona haufi le mahetla e ke ke ea etsoa kamora moo.

Ho bohlokoa hore re se ke ra tiisa matsoho ho fetisa matla le hore ke li-biceps tsa rona tse fokotsang boima ba 'mele.

Curl zottman

Boikoetliso bona bo etsoa ka maoto a tsamaellanang le letheka mme re ts'oara boima ka liatla tsa matsoho tse shebileng pele. Tšoaro ena e bitsoa supination. Ha rea ​​lokela ho tsamaisa karolo e kaholimo ea matsoho joaloka mesebetsing e meng kaofela 'me re kobeha butle litsoeng li tlisa litekanyo haufi le mahetla kamoo ho ka khonehang. Ha re le maemong ana, re tlameha ho kenya matsoho kahare ho fihlela liatla tsa matsoho li shebile pele. Re ikhula butle butle maemong ana mme re busetse manonyeletso a rona matsohong ho qala. Sena se tla etsa hore likarolo tse peli tsa biceps li sebetse hantle.

Li-biceps lapeng: curl 21

mesifa ea biceps

Le ha re sa ee boikoetlisong ba 'mele, ha ho bolele hore re tla khona ho ikoetlisa ho fihlela matsoho a rona a phatloha. Boikoetliso bona ke bo bong ba boima haholo 'me bo siea matsoho a rona a khathetse ka ho felletseng. Bakeng sa eona, re tlameha ho nka para ea li-dumbbells ebe re koba litsoeng ho fihlela re etsa angle ea likhato tse 90 ka letsoho le hodimo. Joalo ka mehla, ha rea ​​tlameha ho tsamaisa letsoho le holimo mme re tlisa litekanyo haufi le mahetla kamoo ho ka khonehang. Ebe re tlameha ho ba theola ho fihlela qalong.

U tlameha ho pheta motsamao ho fihlela makhetlo a 21 ebe re holisa mohato o felletseng. Ka mantsoe a mang, re pheta-pheta makhetlo a 21 ka angle ea 90 degrees up, tse ling tse 21 li khutla ka sekhutlo sa 90 se theohile le makhetlo a 21 a felletseng. Ka tsela ena, re tla qetella re e-na le palo e ntle ea ho koetlisa matsoho a rona mme re khathetse ka botlalo.

Ke ts'epa hore ka tlhaiso-leseling ena u ka ithuta ho eketsehileng ka mokhoa oa ho etsa li-biceps lapeng le hore na ke litlhakiso life tse ntle ka ho fetisisa.


Litaba tsa sengoloa sena li latela melao-motheo ea rona ea melao ea boitšoaro ea bongoli. Ho tlaleha phoso tlanya mona.

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  1. E ikarabella bakeng sa data: Miguel Ángel Gatón
  2. Morero oa data: Laola SPAM, tsamaiso ea maikutlo.
  3. Molao: Tumello ea hau
  4. Puisano ea data: Lintlha li ke ke tsa tsebisoa batho ba boraro ntle le ka tlamo ea molao.
  5. Polokelo ea data: Database e hapiloeng ke Occentus Networks (EU)
  6. Litokelo: Nako efe kapa efe o ka fokotsa, oa hlaphoheloa mme oa hlakola tlhaiso-leseling ea hau.