Biceps shirin horo

Biceps shine biceps brachii. Hakanan shi ma rukunin tsoka ne da aka fi so, kwatankwaci cikin shahararrun kawai ga pectorals. Don yin wannan ɓangaren jikin yayi kyau sosai, zaku sami shirin horo na biceps, wanda zamuyi magana akan shi a cikin wannan labarin.

Biceps jikin mutum

Biceps sun kunshi sassa biyu - kan na waje da na ciki. Na waje yana da tsawo, na ciki gajere ne. Tare, duka shugabannin suna aiwatar da aikin lankwasa gaban goshin, amma dabam-dabam ayyukansu sun bambanta - kuma wannan mahimmin mahimmanci ne dangane da aikace-aikace.

Shortarin gajeren ciki na biceps bugu da perforari yana yin dagowa da gaban hannu da lankwasa kafada - ɗaga hannu a gabanka. Wadannan ayyukan sun kasance ne saboda wuraren da aka makala ta - karshen makusancin an hade shi zuwa ga aikin coracoid na scapula, karshen nesa - zuwa tuberosity na radius. Kuma kodayake jijiyoyin kawunan biyu na kowa ne, saboda kusancin jikin dan guntun biceps din a wurin da aka makala, aikin sama (juya dabinon sama) ana bayar da shi musamman ta gajeren shugaban biceps.

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Kar ka manta game da tsokar kafaɗa (kuma zaka iya samun sunan brachialis) - yana tsaye sosai ƙarƙashin biceps. Tsoka tana daukar asalinta daga rabin rabin gaban fuskar humerus, tana rataye da kwayar cutar ta ulna kuma tana yin jujjuya gwiwa a gwiwar hannu a kebe. Wannan yana nufin cewa duk irin rikon da kuka yi wa wannan motsi, a kowane hali zaku yi amfani da wannan tsoka tare da biceps. Bari mu faɗi a gaba cewa ba tare da haɓakar kafada ba, ba za ku ga biceps mai haɓaka ba.

Shawarwari don zaɓin shirin

Idan kuna son gina manyan ban ruwa - yi atisaye na asali don tsokoki na baya - matattun abubuwa daban-daban. Wannan mahimmin yanayi ne mai matukar mahimmanci, tunda biceps, back deltas, latissimus dorsi suna cikin rukuni guda na aiki - mai jan abu.

A dabi'ance, tsokoki na hannuwa suna da haɗin haɗin neuromuscular fiye da tsokokin jiki. Mafi yawancin ƙoƙari koyaushe za a ɗauka ta ƙungiyar tsoka tare da mafi kyawun haɗin neuromuscular. Tabbatar da koya jin jijiyoyin baya, don jin aikinsu yayin motsin motsi. In ba haka ba, ci gaban ku a cikin haɓakar biceps zai iyakance ta waɗancan tsokoki na baya. Idan ba tare da ingantaccen cibiya da kwaskwarima ba, ba za ku iya ɗaukar manyan nauyi a cikin motsa jiki na biceps ba.

Zabin nauyin aiki

Shawara ta gaba ta shafi nauyin aiki don motsa jiki na biceps, na lokaci, da kuma tsaurarawa. Nauyin cikin aikin ya zama irin wanda zaka iya lanƙwasa a hankali kuma ka miƙa hannunka a cikin hanyar sarrafawa. A lokaci guda, a lokacin lanƙwasawa, ya kamata ku ji aikin tsokokin biceps na kafaɗa, kuma ba latsu, kirji ko delta ba. Yankin yana aƙalla reps "mai tsabta" na 10-12. Idan jikinka ya kasance cikin aikin, kuma gwiwar hannu na ci gaba sosai, ka rage nauyi.

Ba lallai ba ne a rage nauyi a madaidaiciyar hannaye - adana sautin a cikin jijiyoyin biceps na kafada. Bugu da kari, matsayi tare da gwiwar gwiwar gwiwar da aka mike ya cika na baya kuma yana cike da rauni ga jijiyar ta biceps. A saman aya, bai kamata ka tanƙwara hannu daidai gwargwadon iko ba - aikin da kuke aiki da shi kada ya kasance a kan haɗin gwiwar hannu kuma, bisa ga haka, 'yan biceps ba za su huce a saman saman ƙarfin ba - akasin haka, ƙarancin kwangila ya kamata ya faru a nan. A wannan gaba, yana da amfani a jinkirta na dakika 1 - 2 kuma kawai sai a daidaita gwiwar hannu daidai. Saurin yana tafiya a hankali, a cikin adadin asusun yana kama da wannan: tashi-sama aya-faɗuwa = 2-1-3.

Adadin da nuances na motsa jiki

Ka tuna cewa kana buƙatar, a gefe ɗaya, don acidify tsoka, amma a ɗayan, don kauce wa lalacewar tsarin salon salula. Kuna iya yin ƙarin ƙwanƙwasa kafadar kafada tsakanin saiti.

Adadin saitin ga biceps na kafada shine kamar haka: game da aiki bayan tsokoki na baya - saiti 6-9 sun isa, a cikakkiyar ranar makamai - kafa 9-12.

A cikin macrocycle na mako-mako, ya zama mafi kyau duka don bugun ƙwayoyin hannu sau ɗaya. Ka tuna cewa waɗannan tsokoki suna da hannu cikin sauran motsi kuma. Idan ka yawaita yi musu, wannan, akasin haka, na iya haifar da rashin ci gaban su saboda rashin zurfin aiki.

Makasudin horar da biceps din ku (kamar kowane irin tsoka) shine haifar da damuwa wanda zai haifar da kira da haɓakar tsoka. Ya kamata masu farawa su guji kin amincewa, babu wata dabara mai karfi, babu nauyi masu nauyi, kuma babu yaudara. Aikinku shine inganta ƙwarewar ku, gwada ƙara nauyi daga horo zuwa horo, kiyaye haɓakar sunadarai a matakin haɓaka.

Koyaushe kiyaye biceps ɗinka yayin da kake ƙara nauyin ka. Idan kun ji cewa kuna haɗa ƙafafunku, ƙananan baya, da kowane irin jijiyoyi, rage nauyi kuma ka daina fadanci da girmanka.

Mafi kyawun motsa jiki don biceps

Babu wani motsa jiki mafi kyau ko mafi kyau. Akwai mutanen da ke da nau'ikan ilimin yanayin rayuwa daban-daban da kuma shafukan haɗin haɗi daban-daban. A sauƙaƙe, motsa jiki mafi kyau na biceps shine wanda zaku iya jin biceps sunyi aiki mafi kyau.

Wani batun yana da alaƙa da motsa jiki na "biki" na "asali" da "keɓewa". Biceps wani karamin rukuni ne na tsoka wanda ke sanya hadin gwiwa guda a motsi - gwiwar hannu. Taimako a juyawar kafaɗa da tafin hannu baya kirgawa - ba aiki bane kai tsaye na tsokar biceps. Kusan dukkanin atisaye ne na biceps waɗanda ke keɓancewa.

Darasi na asali

Motsa jiki guda ɗaya kaɗai zata iya zama mai mahimmanci ga biceps - ja-sama tare da riko madaidaiciya. Baya ga gwiwar hannu, hakanan ya haɗa da haɗin kafaɗa.

Tsokokin baya suna da hannu cikin wannan motsi, saboda haka ba abu ne mai sauƙi ba don "kama" aikin biceps ba. Zai zama da amfani ga masu farawa su yi amfani da gravitron - na'urar kwaikwayo wacce ke sauƙaƙa jan abubuwa saboda nauyin nauyi.

Lokacin yin wannan aikin, yi ƙoƙari kada ku ƙara gwiwar hannu biyu sosai. Ba kwa buƙatar amfani da madauri. Idan ba za ku iya jin daɗin ƙungiyar tsoka mai manufa ba - keɓe aikin daga shirin, biceps ɗayan musclesan tsoffin tsoffin da ke da keɓewa ne.

Darasi na kadaici

Daga cikin darussan da muka ayyana a matsayin "keɓewa", ƙungiyoyi masu zuwa suna dacewa da mafi yawan masu aikatawa:

1. Tsayayyun curls tare da barbell tare da matsakaici da kunkuntar riko. Dogaro da motsi na haɗin wuyan hannu, ana amfani da sandar EZ ko madaidaiciya. Mafi yawan masu motsa jiki masu motsa jiki suna yin hakan ba daidai ba, ɗaukar nauyin aiki da yawa da taimaka wa kansu da gangar jikinsu da kafaɗunsu.
   

   

   Denys Kurbatov - stock.adobe.com

2. Tsayayye dumbbell curls. Hannun za a iya ɗauka a cikin duka aikin, ko ƙaddamarwa yana faruwa a kashi na uku na motsi. Kuna iya lanƙwasa hannuwanku a lokaci guda - kuna da madadin abin motsa jiki na farko, ko a madadin.
   
3. Dumbbell curls suna zaune a kan benci mara kyau. Ofaya daga cikin mafi kyawun motsa jiki na biceps. Anan yana da farko a cikin matsayi mai tsawo, bugu da ƙari, zaku yaudara kaɗan, tunda ba zaku iya jujjuya jiki ba. Hakanan zaka iya yin ta da hannu biyu a lokaci ɗaya ko a madadin.
   

   

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4. Curls tare da barbell ko dumbbells a kan bencin Scott. A wannan yanayin, ana cire magudi ta atomatik saboda matsayin hannaye da jiki. Kada ku tanƙwara hannayenku gabaɗaya kuma ku tuna don mai da hankali kan mummunan yanayin motsi.
   

   

   Denys Kurbatov - stock.adobe.com

5. Gudun curmer. Wannan bambancin juyawa ne a cikin gwiwar gwiwar hannu, lokacin da aka gyara hannun a tsaka tsaki. Bugu da ƙari, ana iya yin wannan a madadin ko tare, zaune ko tsaye. Wani batun fasaha ya shafi jirgin da hannu yake lankwasa - lokacin lankwasawa a cikin jirgin sama (dumbbell ya tafi kafada), tsokar tsoka ta fi shiga, lokacin da yake motsawa a cikin jirgin sama na gaba (dumbbell ya tafi zuwa ga kashin baya), tsokar brachioradialis ta fi shiga.
   

   

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6. Karkatar da riko barbell curls. Mun kama sandar tare da riko daga sama. Sauran motsi suna kama da motsa jiki na farko. Anan girmamawa yana kan ƙarfin zuciya, ƙarfin zuciya da ƙarfin tsoka.
   
7. Mai da hankali Dumbbell Curl. Ana yin sa ne a kan benci, ƙafafu biyu suna rataye daga gefe ɗaya kuma suna durƙusa a gwiwoyi. Tare da gwiwar hannu na aiki, muna kwanciya da cinyar wannan sunan, dayan hannun kuma muna jingina kamar yadda ya dace a daya kafar. Tanƙwara hannunka a hankali kuma a cikin yanayin sarrafawa ba tare da ɗaga gwiwar gwiwar daga ƙashin ka ba, sannan kuma a hankali runtse shi. An yi imanin cewa wannan aikin na iya yin sama da "ƙwanƙolin" biceps, amma ba haka batun yake ba. Tsarin muscle ƙaddararsa ce ta asali kuma ba za'a iya gyara shi ta kowane motsa jiki.
   

   

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8. Curls a kan toshe. Anan zaku iya bambance bambancin da yawa - jujjuyawa daga ƙananan toshe tare da madaidaiciya ko igiya, juyawa tare da hannu ɗaya a madadin, a cikin ƙetarewa daga maɓallin sama a cikin wani matsayi tare da hannaye a baje dabam, da dai sauransu. Waɗannan darussan yakamata su "ƙare" biceps a ƙarshen aikin, yin su kamar yadda fasaha zai yiwu kuma a cikin adadi mai yawa na maimaitawa (daga 12).
   

   

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   © Makatserchyk - stock.adobe.com

   
   

   

   © Makatserchyk - stock.adobe.com

Akwai adadi mai yawa na sauran nau'ikan motsa jiki iri ɗaya na biceps: lanƙwasawa tare da dumbbells a cikin karkata, tare da barbell kwance tare da cikinka a kan benci mai jujjuyawa, a cikin simulators daban-daban, da dai sauransu. Suna da sifa iri ɗaya - ana iya gina biceps mai ban sha'awa ba tare da su ba. Koyaya, yana da daraja gwada waɗannan darussan don fahimtar da kanku a cikin wanne zaku fi jin biceps brachii. Yi amfani dasu lokaci-lokaci don fadada tsarin horon ku.

Yawancin motsi na biceps zaɓi ne don haɓakar tsoka. Dalilin da yasa kawai motsawa daga motsa jiki zuwa motsa jiki shine lokacin tunani. Idan baku gundura da yin kafa 15 na motsa jiki iri daya, yi shi kuma kar ku cika kanku da motsin da ba dole ba.

Kimanin shirin horo a cikin dakin motsa jiki

Wannan ɓangaren yana gabatar da shirye-shirye don horar biceps a cikin dakin motsa jiki. Bisa ga wannan makircin, zaku iya gina naku shirin bisa ga ayyukan da suka dace da ku.

Ga masu farawa waɗanda ke yin atisaye bisa tsarin makirci na fullbadi, mai yiwuwa ne kada a haɗa da atisaye daban na biceps kwata-kwata - zai karɓi kaya a cikin motsi akan ƙwayoyin baya. Babban motsa jiki guda ɗaya, kamar su curls a tsaye. An wasan da suka ci gaba waɗanda ke amfani da rabe-raben biceps galibi tare da baya, sau da yawa tare da kirji. Za mu yi la'akari da ranar horo kawai makamai (biceps + triceps).

Tsaga "biceps + back"

Shirin horo na sama jagora ne kawai. Inganta kayan aikinta gwargwadon yanayin halayen kwayar halitta da iyawarta.

Ranar horo na hannu

Biceps ƙwarewa

Tare da ɓarnar biceps, ƙwararrun 'yan wasa na iya ƙwarewa a cikin wannan rukunin tsoka. A wannan yanayin, ban da ranar hannu, wanda aka tattauna a sama, ana ƙara biceps sau ɗaya a mako tare da baya. Koyaya, ana ɗaukar matsakaicin motsa jiki guda biyu a nan, kuma salon hukuncin shine famfo, ma'ana, don maimaita 15-20. Misali, waɗannan na iya zama curls a kan ƙananan toshe da guduma tare da dumbbells a kan benci mai lankwasa.

Shirye-shiryen motsa jiki na gida

Don horar da biceps a gida, kuna buƙatar ƙarin kayan aiki mafi sauƙi: sandar kwance, mai faɗaɗa roba da / ko dumbbells. Ba za su ɗauki sarari da yawa ba, amma za su taimake ka ka horar da kyau.

Tsarin horo na gida na biceps yayi kama da wannan:

Kalli bidiyon: ABSOLUTE BEST Dumbbell Back Workout Ever YOU NEED THESE EXERCISES! (Nuwamba 2024).