Pumping biceps: atụmatụ maka pumping bicep omume

Novice na-eme egwuregwu na-mgbe na-achọsi ike pumping olu nke aka, na-achọ na-egosi anya ka ndị enyi gị na ndị ọrụ ibe ya "na-egwu" ndị biceps na triceps. N'isiokwu a anyị na-akọwa n'ụzọ zuru ezu, otú ọ ga-ele anya dị ka pumping na biceps, nakwa dị ka okwu banyere mkpa ụzọ aghụghọ nke na-arụ ọrụ na nke a nke uru ahụ. Ma mbụ ihe mbụ.

Description nke biceps

The biceps bụ a nnukwu, ọma anya muscle na n'ihu nke ubu. Ọ dịwo atụle a ụdị biceps uru nke ụmụ mmadụ na onye, na ntule ahu, agbasaghị enye dabeere na uru nke biceps. Ọtụtụ novice na-eme egwuregwu mee nke ọdụm òkè nke anya na ọzụzụ nke uru ahụ, na-achọ ịhụ ndị chọsiri ike inweta 43-45 centimeters gbaa. Na nke a, ọtụtụ forums na portals bara nnọọ jupụtara a dịgasị iche iche nke Atụmatụ na ya pumping, ọtụtụ nke bụ ụgha.

Ya mere, ihe bụ biceps? Nke a muscle mejupụtara abụọ ibé: a ogologo, emi odude ke n'ihu akụkụ nke ogwe aka, na a obere inyịme ubé nso n'ime òkè. Ma nke ha sitere si elu n'ọnụ nke na agụba, ma obere isi-eme ka ọ a obere obere. Ụfọdụ ebe, ma ibé na-ezukọta, na-abịa n'ime tuberositi nke okirikiri. Isi ọrụ nke biceps a na-ewere n'ogige atụrụ aka n'ikpere aka ebe na-eme ka ọtụtụ ndị mmega bụ kpọmkwem n'ihi na nke a ije.

ụzọ aghụghọ ọzụzụ

Kacha nkịtị ndudue beginners - o kwa pumped biceps, nke nwere a na-adịghị mma utịp ke uru. Eziokwu ahụ bụ na muscle emep uta eri na-adịghị enwe oge na-imeghari ka ibu, ya mere ha kwesịrị iji nwayọọ nwayọọ. The ezigbo atụ ga-a set nke 3-4 arụsi kwa izu (ogwe aka, ya bụ nkịtị njem mgbatị), onye ọ bụla nke nwere ike-adịgide adịgide maka 1-1.5 awa. Na ihe niile a ga-enwe na onye na-ufiop ijeụkwụ, na-enweghị ogologo fọdụrụ oge izu. Chetakwa na bodybuilding hụrụ a ukwuu nke repetitions, na ọzụzụ "site hellish mgbu." All nke a ga-bụghị naanị ka gị uru ọzọ a ma ama, ma dịkwuo ha olu. N'etiti bodybuilders ọbuọtde na nza nke reps mgbe ọbara aga ka uru ahụ, a na-akpọ Pampas. Jide n'aka na-atụle nke a bụ eziokwu mgbe ị na-ahọrọ ihe omume maka pumping bicep.

Ma ihe ndị biceps, ha dị nnọọ otu mgbatị kwa izu. N'ezie, nke a na-emetụta nanị beginners, n'ihi na ọkachamara bodybuilders nwere ike na-2 ụbọchị ma ọ bụ karịa na-emebi aka. The mbụ na-atụ aro na-eme ya ọzọ mgbe, n'ihi uru nanị ga-enweghị oge na-agbake kwesịrị ekwesị, na eziokwu uto na olu-ekwe omume nanị mgbe muscle emep uta eri ga-mezue mgbake oge.

Ma ọ bụ ka m na-eche na ndị dịpụrụ adịpụ omume bụ ihe kacha mma nhọrọ maka na-eme egwuregwu. Biceps - Nke a bụ otu ihe ahụ muscle, dị ka ọtụtụ ndị ọzọ na-ahụ anyị. Ọ bụ ya mere nhọrọ kasị mma ga-abụ a isi omumu, n'etiti ha na-ebuli barbells na dumbbells maka biceps guzo, Anam Udeme a warara Promotional na mmanya na-pụta. Ziri ezi oke nke iche na omume dị naanị maka na-eme egwuregwu na 1-2 ọrụ afọ.

The ọnụ ọgụgụ nke repetitions na omume

Ọ bụrụ na ị na-arụ ọrụ na olu na enyemaka, ndị kasị mma nhọrọ maka ịrịba uto nke biceps bụ 8-12 repetitions. Ọ bụrụ na Otú ọ dị, mkpa ga-amụba ike arụmọrụ, ọ bụ iji na-6-8 reps, ma arọ arọ. Set ga-a oge nke banyere 1 nkeji, na otu ụbọchị nke ọzụzụ bụ na-achọsi ike ime ihe maka 2-3 tent (nke ikpeazụ na-ezo aka na ego nke ihe omumu rụrụ site na-eme egwuregwu).

Iji gbochie muscle mmegharị, pumping biceps atụmatụ ga-agbanwe, ya bụ, mkpa ka ị họrọ a dị iche iche set nke echiche ọjọọ na omume ọ bụla mgbatị. N'ihi na beginners a nwere ike mere ozugbo na 3-4 sessions. Oke arụmọrụ a na-enweta mgbe ahụ na-aga n'ihu na-abawanye na ibu, mgbe a akpan akpan mmega mgbatị na-kwukwara kwa 2-3 n'arọ uzuoku. Ka ihe atụ, taa na-eme na-eweli dumbbells erikpu 12 kilogram, na izu na-abịa bụ na-ama 14. Nke a-akpali uto nke olu. N'ikpeazụ, iji nweta kacha ọmụmụ biceps, mgbe ụfọdụ, i kwesịrị iji supertreninga ọcha, ma ọ bụ dị ka ọ na-emekarị na-akpọ, "ikwo ihe".

Biceps mgbatị -ejikọta n'ụzọ zuru okè na-arụ ọrụ na triceps, n'ubu, forearms, azụ na obi. Ke ofụri ofụri, ebe ọ bụ na ọ dị mkpa inwe, n'ihi na onye ọ bụla bụ ihe pụrụ iche, na ụfọdụ usoro nwere ike kwesịrị ekwesị n'ihi na a bodybuilder, ma ọ ga-abụ na ihe ọjọọ ọzọ.

Echiche Ụgha na denials

Ọ dịwo anya "na-egwuri" a ọtụtụ myths ke netwọk na ụfọdụ mmegharị maka biceps ịrụ dị iche iche ọrụ na ha ịrụ ọrụ. Ihe atụ, otu na-enye ohere mma biceps ịzụlite na obosara, nke abụọ ụdị a ọnụ ọgụgụ kasị elu ibu, ala nke-atọ ka mma muscle na otú pụta. Na omume, ihe dị nnọọ iche: udi nke ọ bụla muscle e nyere mmadụ site n'okike, nke na-tọrọ genetically. Ya mere, ị pụghị ịgbanwe ihe ndekọ nke a muscle, na ọ bụrụ na o kwere omume, ka ọ nnọọ ike. Anyị na-mara na ọ bụla ihe omumu bụ 100% na-eji biceps. Ndị akụkọ mgbe flit na-ekwu okwu banyere ala na elu rectus abdominis (pịa), nke nwekwara na-ejikwara n'ụzọ zuru ezu na ihe ọ bụla ihe omumu, na-elekwasị anya na muscle.

Ebe a bụ ihe na-akpali eziokwu. Ọkà mmụta sayensị si ahụmahụ nke Brazil na-eme otu ugboro onye nwere ike na-egosi ụdị mmega na-enyere jirichaa hypertrophy biceps. Na nke a nnwale, e gara site 22 bodybuilder mbụ ghọworo na ígwè egwuregwu. Ndị a kwadebe electrodes na nke na ọ bụ ike tụọ ibu nke na-abịa na nke a ma ọ bụ na ebe nke biceps. N'ihi ya, ọ dịghị ihe ọzọ ịrụ ọrụ nke ọma ígwè adahade n'olu, "Scott na bench", dị ka njupụta nke ije bụ nnọọ obere. Merie bụ isi omume na nke neuromuscular ibu-ekesa n'elu dum njupụta, na-eme hotara na mbụ ije irè.

The kacha mma mmega

Anyị na-ama na-ekwu banyere ihe na-akpali ahụmahụ. Ugbu a, ka anya na isiokwu nke omume na-ekwe ka n'ihi na arọ ọzụzụ na kasị ukwuu arụmọrụ maka mmepe nke nnukwu mpịakọta na enyemaka.

• Isi ihe omumu nke biceps na bodybuilding a na-ewere na-eweli igwe, nke ga-ozugbo o kwere omume ntọt ya uka. Ke adianade do, na ije na-agụnye ọrụ nke uru ahụ nke aka.
• Agba ọbara bicep dumbbells bụkwa na-akpali. Alternate curls na dumbbells - ọzọ ije nke na-agụnye multiple uru (n'ubu, biceps, n'ihu deltoids na ndị ọzọ). Nzube nke a mmega bụ kpọmkwem mmetụta na biceps nke ọ bụla n'aka iche iche.
• Lekwasị curls - magburu onwe ije, nke na-enye ohere ka ịchịkwa njupụta nke ije, nakwa dị ka ire ụtọ na ọsọ egbu.
• "Hama" - a magburu onwe mmega na-enye gị ohere "Akara" na muscle mgbe isi mmegharị. Ọtụtụ bodybuilders ekwu ihe a mmega ka ndị kasị mma maka mmepe nke ubu-ray belt. N'ezie, ọ na-etinye aka na biceps.
• The ikpeazụ n'ime ihe omume ndị a kọwara anyị - nke a na-ese onyinyo ekwe. Si n'akụkụ, ọ bụ ezigbo curls na a doro anya mesiri ike na elbows. E nwere ọtụtụ ọdịiche na ya egbu, ma ihe niile ịkọrọ a ananu - awụfu gị ahu na-atụ ruo mgbe ebe aka gị ga-adị free ka kpọgidere ala.

Correct pumping biceps ga-agụnye n'elu omumu, n'ihi na nke a ị ga-nweta nti utịp.

Atụ ọzụzụ maka beginners

Ya mere ugbu a, anyị na-ewetara onye nke ọzụzụ nhọrọ na bụ ezigbo maka na-eme egwuregwu na obere ahụmahụ na ígwè egwuregwu. Agba ọbara bicep na mgbatị n'ụzọ zuru okè jikọtara na ọzụzụ nke azụ, n'ihi na anyị na-echebara eziokwu a:

• Anyị na-amalite na a 5-nkeji na-ekpo ọkụ na-elu-, nke aru-unu bu overheated.
• Anyị na-atụgharị na deadlift. Igosi 2-3 tent nke 8 reps.
• The ọzọ aga ga-setịpụ mkpanaka ke ná mkpọda - 3 tent nke 8 repetitions.
• Tightens Promotional na mmanya sara mbara - 3 tent ka "ọdịda". Na nke a ikpeazụ nke ọzụzụ iji imipu azụ, gaa biceps.
• Eweli mkpara guzo na biceps - 2-3 tent nke 10-12 reps.
• Eweli dumbbells iban - 3 tent nke 10 repetitions.
• "Clog" ndị biceps hama.

Na completes a mmega.

Pumping biceps n'ụlọ

Taa ụwa bụ nnọọ ike, na-eme ọtụtụ ndị na-dị nnọọ enweghị oge gara mgbatị. Otú ọ dị, nke a abụghị a mere na-echefu banyere ọzụzụ, n'ihi na irè ọzụzụ n'ụlọ dị nnọọ adị n'ezie. Na ihe omumu ọdịiche dị ọtụtụ, dị nnọọ ka ha chee ọchịchọ ka a di na nwunye nke ngwaọrụ. Banyere nke ikpeazụ, naanị abụọ: dumbbells na mmanya.

Olee otú kwesịrị ịchọ otu pumping biceps n'ụlọ? Mmegharị na dumbbells nwere ike mere guzo ma ọ bụ ọdụ na oche. Banyere omume ha mgbe ha na-uru nke mmewere nke bodybuilding anyị kọwara na mbụ (eweli dumbbells guzo / ọdụ, hama, wdg). Na mmanya i nwere ike ịchụkwudo reverse adịgide na kacha ibu na biceps ma ọ bụ warara adịgide.

nri

Ọ ga-adị, na ihe ike ebe a ma ọ bụrụ na pumping biceps - a bụ isi isiokwu nke isiokwu a? O sina dị, bodybuilding ihe bụ akụkụ, n'ihi na ike ga-enweta enweghị kwesịrị ekwesị na iri ezigbo nri dịghị arụpụta. Mbụ niile, jide n'aka BZHU ruru ke nri. Ezigbo atụmatụ: 2-2.5 grams nke protein kwa 1 n'arọ nke ahu arọ, 4-5 grams nke carbohydrate kwa 1 n'arọ nke ahu arọ, na 1 gram nke abụba kwa 1 n'arọ nke ahu aro.

Olee otú muscle ibu? Na ọzụzụ, na muscle emep uta eri na-mesiri, ihe mere ha ji na-guzobere microcracks. N'ihi ya, iji jupụta ha, na-eme egwuregwu kwesịrị-aṅụ nnukwu ichekwa protein oriri, n'ihi na protein ụmụ irighiri jupụta ndị "ọnyá", ịba ụba muscle olu.

Ná mmechi

Pumping biceps ọtụtụ na-eme egwuregwu bụ mgbe a mkpa, n'ihi na nnukwu na-akpọlite ya aka mgbe niile anya akpali nnọọ mmasị. Soro anyị ndụmọdụ - na ị ga-ahụ ihe dị oké ihe ịga nke ọma!