The ụzọ kasị mma dịkwuo gị biceps - eweli barbell biceps

Sports - ogwe aka, nri na ịpị na na, ị pụrụ ime ka ahụ ike. Naa, na-eto eto na-echefu banyere gyms na egwuregwu na ya. Otú ọ dị, e nwere ụmụ okorobịa ndị na-ozi ụzọ aku powerlifting na bodybuilding. Ndị a bụ ndị dị iche iche nke weightlifting, nke bịara anyị si America. Otú ọ dị na ihe ọ bụla ọzọ, na-eme egwuregwu na-egwu egwuregwu ndị dị otú ahụ nnukwu na-amụba muscle uka. Sport pụtara a ọzụzụ na nnukwu igwe. Ka ihe atụ, powerlifting, ihe na-eme egwuregwu nwere ike ime a bench pịa na a projectile ibu nke 200 -300 n'arọ. Olee otú ị na-amasị ya? Otú ọ dị, ndị dị otú ahụ dị elu na-arụpụta na-enweta site na mgbe nile uchu ọzụzụ n'okpuru a pụrụ iche usoro.

Onye ọ bụla na-eme egwuregwu na-ahọrọ ndị direction nke ọ na-arụ ọrụ. Fọrọ nke nta niile nke omume na-achọ na-eme egwuregwu na bicep ogwe aka e ọma mepụtara. Ugbu a, e nwere ọtụtụ dietary Mmeju, ị nwere ike mgbe niile na-aga online na ibudata na usoro ọzụzụ, na a obodo jupụtara gyms. Otú ọ dị, ọ bụghị ọtụtụ n'ime anyị nwere ike ịnya isi na olu nke biceps na 45, ma ọ bụ ọbụna ihe sentimita. Gịnị bụ ihe ahụ?

Basic omume imipu a muscle otu na-eweli barbell biceps. Mgbe na-arụ ọrụ set nke aka, n'ubu-ọkiké, trapezius uru na, n'ezie, ya onwe ya biceps. Iji ọma pumped aka, ị mkpa naanị na mmanya na a ole na ole pancakes. Dị ka ị pụrụ ịhụ, na ịrị elu nke mmanya na bicep nnọọ irè ihe. Ọtụtụ mgbe na-eme egwuregwu na-arụ mmega mgbe guzo. Na nke a, shei-ewe adịgide si n'okpuru. Nke a bụ ihe kasị nkịtị nhazi nke ihe omume a.

N'oge set na-azụ gị ewepụghị, ọ gaghị enyere onwe gị toso. Ma ọ bụghị ya, nke ibu ga "na-eri" n'ubu. Welie mmanya ọ dị mkpa ngwa ngwa na lowered nwayọọ nwayọọ. Ime 3-4 tent nke 8-12 reps. N'ezie, curl mgbe guzo - ụzọ dị irè iji budata dịkwuo uka nke na biceps. Otu n'ime ihe ndị na-eme egwuregwu bụ a nnọọ ewu ewu omumu, ma ole na ole ndị mmadụ mara na e nwere ọtụtụ ụdị nke na-arụ ọrụ na projectile. Ilekwasị anya forearms ka elu-ebuli mkpanaka adịgide. Nke a mmega ahụ yiri ihe na bench site Scott.

Ọzọ usoro, nke pumping biceps - bụ ọrụ nke osisi nwetụ warara adịgide. N'agbata ọbụ - obosara na ọkara n'ubu. N'ihi ya na-arụ ọrụ ezi elu òkè nke biceps. Wide adịgide mma ibu enwekwu n'ime biceps. Ndị a tụrụ na-atụ aro ka nwere ahụmahụ na-eme egwuregwu dị ka onye ọzọ ibu na aka.

Ọtụtụ na-eme egwuregwu na-ahọrọ na-eweli barbells biceps iji bench site Scott. Na-eme egwuregwu na-anọdụ ala, eberede na toso nke a pụrụ iche na ngwaọrụ, na-ewe a shei ya aka. Na nke a, elbows na-eme egwuregwu ga-kwuru na bench. Naanị flexors aka ọrụ na usoro. An-eme egwuregwu na-apụghị enyere onwe ha ọ bụla na ụlọ ma ọ bụ azụ. E nwere a kacha mmetụta nke pumping ala nke biceps.

Zaa Ajụjụ software ọzụzụ, na-egosipụta maka biceps na obi na-eme atụmatụ na-ebu na otu ụbọchị. Ọ ga ọzọ n'etiti tent. Ya bụ, ime ihe bench pịa, mgbe ahụ na-eweli barbells on a biceps eguzo. Ọzọkwa ọ bụ omume na-arụ ọrụ nke elu toso nke na-eji a wiring via dumbbell. Mgbe na-ewere mmanya na anyị imipu na biceps na bench site Scott. Imecha biceps, i nwere ike iji dumbbells. Ọ kasị mma ime iche ihu n'elu (agbagọkwa). Ọzụzụ kwesịrị ịgụnye ihe abụọ - kacha anọ - omume biceps imipu. Ọ bụrụ na ị na-arụ ọrụ na ibu, reps kwa set ekwesịghị ịbụ ihe karịrị 6-8 ugboro. N'oge ihicha amalite na-eme na-akwa ibu na-anọgide were were n'ime Mkpa ọkụ nhazi, mgbe budata amụba nọmba nke repetitions.

Na-arụ ọrụ na gị na ahu - kwa adọgbu onwe ha n'ọrụ. Otú ọ dị, ị na-ọ bụghị nanị na nke akwara, ma iwe gị ahu.