Toned biceps haisi chiratidzo chesimba chete, asi zvakare inotaridzika zvakanaka mu tank top. Ndiyo imwe yemapoka maviri makuru emhasuru ari mumaoko: biceps brachii, iyo inoshanda pamajoini nemapendekete, uye triceps, mhasuru dziri kumashure kwemaoko.
Mabasa makuru ndeaya kotamisa ruoko kana kukotama gokora kuunza ruoko padhuze nemuviri uye supinate, tenderedza ruoko kunze.
Ndezvipi zvakanakira kuva nesimba mubiceps?
Kuva neaya mamhasuru akasimba kunopa zvinopfuura zvikomborero zvekuzora; kune zvakawanda zvezviitwa zvinoda simba rako, kusanganisira kudhonza mafambiro akaita kubata kana kusimudza mabhegi kubva pasi, vhura magonhi, uye simuka pane yekudhonza-up bar.
Kuti uwane ruzivo, biceps tendonitis inoitika kana paine kuzvimba kubva kumisodzi midiki mumusoro wakareba webiceps tendon. Elbow tendinitis inoitika kana majoni egokora akasimbiswa nekudzokorora mafambiro emaoko nemaoko. Nekuva nedombo rakasimba biceps, unogona kudzivirira kusaenzana kwemhasuru uye kusagadzikana kwepfudzi iyo inowanzoperekedza biceps tendonitis. Vanobatsirawo kudzivirira mamiriro akaita sebiceps tendonitis yepfudzi kana elbow tendon, pamwe chete nemimwe misodzi midiki.
Sayenzi inoratidza kuti kuvaka mabiceps akasimba sechikamu chemaitiro makuru ekuvaka tsandanyama kunogona kubatsirawo zvimwe zvehutano hwako. Kudzidziswa kwesimba kweinenge awa imwe chete pasvondo kwakabatana ne njodzi yakaderedzwa yechirwere chemoyo nerufu kubva kune chero chikonzero muChidzidzo chaKurume 2019 muMedicine neSainzi muMutambo uye Kurovedza muviri.
Mangani mabicep maekisesaizi aunofanira kuita?
Mazhinji maekisesaizi emhasuru iyi ari kudhonza maekisesaizi nekuti anosanganisira kuunza ruoko kufudzi. Kunyangwe paine mamwe akawanda maekisesaizi anogona kusimbisa biceps, iyo curl yakakosha pakukura.
Apo patinogadzira maitiro ekudzidzira, zvinokurudzirwa kusarudza matatu kusvika mana maekisesaizi yeBiceps dzakasiyana, imwe neimwe yadzo mumatatu akateedzana ekudzokorora gumi nemaviri. Tinogonawo kuzviita sechikamu chedunhu, tichiita biceps imwe mushure meimwe pasina kuzorora. Kazhinji, isu tichada kusarudza zvireru zveizvi, asi kutsva kwemhasuru kucharamba kuchinzwika.
Nekuti biceps tsandanyama dzinenge dzakaenzana, dzinenge dzichienderana nechipfuva uye kumashure, isu tinofanirwa kugara tichishandisa huremu hwakareruka hunotibvumira kuchinjika uye kuzorora tiri toga (zvinoreva kuti hapana mimwe mhasuru inobatanidzwa). Paunenge uchigadzira maitiro ekuita maekisesaizi, tinofanira kufunga zvinotevera:
- Shanda mabiceps kusvika kumazuva matatu asina kutevedzana pasvondo. Izvi zvinoreva kanenge zuva rimwe rekuzorora pakati pebicep workouts.
- Kana tikasimudza masimbi anorema, tinofanira kuzorora zvishoma mazuva maviri pakati pe bicep workouts.
- Kana chinangwa chiri kutsungirira uye mhasuru, tinofanira kuita seti imwe kusvika kumatatu e12 kusvika ku16 reps pamwe nezuva rimwe rekuzorora pakati.
Ingani seti uye dzokororo dzaunofanira kuita?
Tsandanyama yebiceps iri kumberi kweruoko rwepamusoro inoyambuka gokora uye bendekete. Iwo maekisesaizi ari mubicep Workout anowanzo sanganisira elbow curls ane barbell, dumbbells, resistance bands, kana tambo.
Kuti uvandudze hutano hwako hwose, nyanzvi dzinokurudzira kuti udzidzise boka rega rega remhasuru, kusanganisira biceps, kaviri kana katatu pavhiki pamazuva asina kutevedzana. Sarudza chiitwa uye ita seti yezvisere kusvika ku12 kudzokorora. Shandisa kuramba senge dumbbells, bicep curl muchina, kana kunyangwe bhendi rekuramba. Kupokana kunofanirwa kuve kwakaoma, asi kunofanirwa kukubvumira kuti upedze reps yako nefomu yakakodzera uye maitiro.
Simba retsandanyama isimba rekunze rinogona kushandiswa nemhasuru chaiyo kana boka retsandanyama. Kana iwe uchida kuvaka mabiceps akasimba, unofanirwa kuita seti uye reps izvo zvinodenha tsandanyama dzako uye kusimudza zvinorema uye zvinorema.
kuwana saizi yemhasuru
Kuti uwane maoko makuru, iwe uchafanirwa kuwana mhasuru. Iyi nzira, inonzi hypertrophy, inowanikwa zvakanyanya nekudzidziswa kwakananga uye hurongwa hweseti mukushanda kweruoko rwako.
Zvinokurudzirwa kuti 6 kusvika ku12 kudzokorora pane imwe neimwe. Kuswedera kwaunosvika ku67 muzana yeimwe-rep yako max, mashoma reps auchaita. vavarira kuita 3 kusvika 4 dzakatevedzana nehuremu uhu kana chinangwa chako chiri kuona mutsauko muhukuru hwebiceps yako.
Semuyenzaniso, kana ukagona kuita heavy bicep curl ine 25lbs, ndingashandisa huremu hwe15lb hwe 3-4 seti dze6-12 rep curls.
Kuti uvake biceps mass, ita maviri kusvika matanhatu seti pakurovedza muviri pasina kudzokorora katanhatu. Zvakakoshawo kupa biceps yako nguva yekuzorora yakakwana pakati pemaseti kuitira kuti urambe uchisimudza. Zorora kwemaminetsi maviri kusvika mashanu pakati peseti, uye wedzera uremu kana iwe uchikwanisa kuita zvinopfuura matanhatu reps. Simba rekudzidzira kurovedza biceps yako hakufanirwe kuitwa mumazuva akateedzana.
Kuvandudzwa kwemuscular resistance ye biceps
Muscular endurance ndiko kugona kwemhasuru kubatirana kakawanda kwenguva yakareba. Kazhinji, vanhu vanoda kuridza tsandanyama dzavo pasina kuwedzera saizi chitima chekutsungirira muscular. Izvi zvinosanganisira kugadzira imwe kusvika kutatu seti ye12 kusvika ku20 kudzokorora kuvandudza tsandanyama kutsungirira.
Nguva dzekuzorora ipfupi uye dzinotora masekonzi makumi matatu kana pasi. Kupikisa kwakareruka pane izvo zvaungasimudzira simba kana biceps hypertrophy, asi zvichiri kunetsa. Kana iwe uchikwanisa kuita zvinopfuura makumi maviri kudzokorora kwe curl, wedzera kuramba.
Chii chinoitika kana iwe uchidzidzisa biceps kakawanda?
Iko hakuna nzira imwechete yekuti iwe unofanirwa kudzidzisa kangani biceps yako. Sezvo vari boka diki mhasuru, kunyanya zvichienzaniswa ne triceps, zvinokurudzirwa kuti usavadzidzisa zuva nezuva. Muchokwadi, iwe uri kutovadzidzisa pese paunotora masimbi, barbell, nezvimwe. uye unokotamisa maoko ako, saka zvakakosha kuti uchenjere kuti usaaremedze.
Ndosaka zvichikurudzirwa dzidzisa biceps kaviri pavhiki uye tenderedza mamwe maekisesaizi ako neanopindirana tsandanyama mafambiro anotsigira biceps basa, senge triceps curls.
El kurovedza zvakanyanya, kana kushanda mhasuru dzakafanana kakawanda, zvinogona kutungamirira mukukuvadzwa zvakanyanya, maererano nekuongorora kweDecember 2018 mu Journal of Orthopedic Surgery uye Research. Kuti uzvichengete wakachengeteka, zvinokurudzirwa kutora zuva rimwe chete rekuzorora kwakakwana pakati pezvikamu apo iwe unenge uchidzidzira mamhasuru mamwe chete.
Kana muviri wako wapora uye ukarara zvakakwana, unozokwanisa kuona zvakawanikwa. Iko biceps kurovedza muviri kunosanganisira kugara wakabata huremu, bara, bhaa, kana pulley, saka iwe unoda kuve nechokwadi chekukwiza maoko ako epamberi, mawoko, mapendekete, uye biceps pachayo kuti uwane kupora.