Iyi miviri yepamusoro / yepamusoro uye biceps inotarisa pakuvaka masimba uye akaonda mutsvuku mumakungu, pasi kumashure, rhomboid, misoro miviri ye biceps uye zvigaro.
Kuita basa kunosanganisira supersets, izvo zvinoreva kuti iwe uchaita maitiro maviri eboka rimwechete remasumbu, zororo uye dzokorora 1 kana kupfuura nguva, uchishandisa uremu hwakakwana zvokuti unogona kungopedzisa 10-12 zvakare. Ichi chikoro chinotora anenge maminitsi makumi mashanu zvichienderana nekuzorora kwako nguva uye kuti ingani inoshongedza yaunosarudza kupedzisa.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro.
Zvishandiso Zvinodiwa
Dumbbells dzakakosha zvakasiyana , barbell, sachigaro kana bhora, uye bhendi yekudzivirira .
Nzira Yokuita Dhizha rekudzokera neBiceps
- Tanga nemaminitsi mashanu echando-up of light cardio (kufamba munzvimbo, etc.)
- Ita zvidzidzo mubasa rimwe nerimwe, zorora kwemaawa 30-60 uye dzokorora
- Kuti uwane basa rakaoma rakawanda, dzokorora mumwe nomumwe wepamusoro wezvikamu zvitatu
- Kuti uve nechikwata chekudzidzira, gadzira chimwe nechimwe chepamusoro 1 nguva
- Sarudza uremu hunokubvumira kuti upedze imwe neimwe yakagadzirwa nefomu yakanaka. Kudzoka kwekupedzisira kunofanira kuva kwakaoma zvikuru, asi kwete kusingakwanisi.
1 - Kushamwaridzana: Kudzokorora Zvakare
Kudzokorora Kuwedzerwa
Nhema inotarisana pasi nemaoko kana kumaseri kumashure kana zvisinganzwisisi musoro. Simudza mutumbi wepamusoro kubva pasi pasi masendimita mashoma, kuchengeta musoro nemutsipa mukuenzanisa. Nechinetso, zvino simudza tsoka kubva pasi uchengete makumbo zvakananga (mabvi haafaniri kuva pamwe chete), tora zvikamu zviviri, zvakaderera uye dzokorora zvekare makumi maviri.
2 - Kushamwaridzana: Rumwe-Rwendo Rwendo - Chiedza
Rimwe-Rombo Row ( Chiedza)
Nzvimbo yakasara netsoka pane imwe nhanho uye ibatisise kurema kwepakati muruoko rworudyi. Dzvinza mushure kuti ubudise hutenderedzwa mumutambo wekucheka kusvikira uine ruzivo nemhepo. Pasi uye dzokorora zvekare gumi nembiri, uye shandura mazamu.
3 - Superset 1: Chimwe Chimwe Chikwata - Chiremera
Rimwe-Rombo Row (Heavy)
Nzvimbo yakasara netsoka pane imwe nhanho uye ubatisise mutoro wakaremara muruoko rworudyi. Dzvinza mushure kuti ubudise hutenderedzwa mumutambo wekucheka kusvikira uine ruzivo nemhepo. Pasi uye dzokorora zvegumi, uye shandura mahlangothi.
4 - Barbell High Row
Barbell High Row
Bata chidimbu-nzara barbell pamwe nemaoko mapepa-upamhi zvakasiyana. Nyoka kubva muchiuno (kumashure uye kubata pasina kubatanidzwa) kusvikira kumashure kuenzaniswa nepamusoro. Dzvinyai mapepa epafudzi pamwe chete kana uchikwevera uremu kubhokisi. Pasi uye dzokorora zve12 zvakare. Chengeta iyo isina kusimba uye kufugama mabvi sezvinodiwa kutsigira pasi rezasi.
Dzokorora Superset 1
5 - Superset 2: Barbell Row
Barbell Row
Tora barbell yakakura pamberi pezvidya, maoko epafudzi-yakaparadzana nepakati uye benderera mberi kusvika anenge 45 degrees, kubva uye kumashure. Dzvinza mushure kuti udonhe barbell kusvika kumbhatani bhomba, uchitarisa pamakumbo (misipa kune rumwe rutivi rwemashure). Pasi uye dzokorora zve12 zvakare.
6 - Dumbbell Pullover
Dumbbell Pullover
Nhema pabhenji kana bhora (sezvakaratidzwa), akabata dumbbell yakakura mumaoko ose maviri ari kumusoro. Itai kuti muchengeti mushure memusoro wenyu, zvombo zvishoma zvakanamatira, kusvikira iwe uchikwanisa nechechi. Dzorera musana wako kuti ubvise chiremera zvakare uye udzokororazve gumi nembiri.
Dzokorora Superset 2
7 - Superset 3: Mitsara yakasimba
Rakanaka Rwonzi
Gadzira rutsoka rworuboshwe pane imwe nhanho uye ubate dumbbell yakakura-ine nzara muruoko rworudyi, ruoko rwakanamatira pasi uye chikwande chakatarisana kumashure kwemukati. Itai mafudzi emafudzi (rhomboid) kuti musvitse ruoko kusvika pamapfudzi emazinga, zvichienderana nemuviri (sekunge iwe uri kuunza uremu kumuromo wako). Pamusoro pekufamba, muromo unofanirwa kutarisana nechemberi yekamuri. Pasi uye dzokorora zve12 zvakare.
8 - T-Pulls uye Y-Inokurudzira neRudzi Rutsitsi
T-Pulls uye Y-Inobata Nekudzivirira Mabhande
Gara pasi uye udzike bhendi kumativi ose tsoka, uine humwe rutivi rwebhande nechisungo chekuvhara. Kuchengeta bhodzi duku muzvikwata, Squeeze mapepa epafudzi kuti uzarure maoko kubva kune rumwe rutivi rwechimiro. Dzokera kunotanga uye, nguva ino, tora maoko uye uende kune y-shape. Chengetedza mapepa pasi uye mushure mutsve musangano. Ramba uchichinja t-tora ne y-kukorera kwe12 zvakare (1 rep inosanganisira zvose t-pull uye y-pull).
Dzokorora Superset 3
9 - Superset 4: Barbell Curls
Barbell Curls
Tora barbell yakakura nemaoko epafudzi-upamhe zvakaparadzana. Bvumidzai biceps kuti muvhare huremu kumapfudzi, kuchengetedza makumbo acho zvakananga. Pasi uye dzokorora zvekare gumi.
10 - Tora Makoronga
Incline Curls
Gara pane bhora uine zviremera zvakakura ugare pamakumbo. Famba netsoka mberi, uchibhururuka pasi bhora kusvikira iwe uri panzvimbo yakamira. Bata zvisikwa nemichindwe kunze uye bvumirana ne biceps kuti uvhare zviyero kune mafudzi. Pasi uye dzokorora zve12 zvakare.
Dzokorora Superset 4
11 - Superset 5: Hammer Curls
Hammer Curls
Simira netsoka dzakaputika nehup-width separation, uine dumbbells yakakura nemichindwe inotarisana nayo. Squeeze biceps kuvhara zviyero kumapfudzi. Gurudza zvishoma zvishoma zviyero uye dzokorora zvekare gumi zvakare.
12 - One-Arm Muparidzi Curl
Mumwe-Arm Muparidzi Curl
Donhera pasi pasi nemuviri wako wakatsigirwa pabhola uye uise mutoro wakaremera pasi uri pamberi pako. Gadzirai ruoko rworudyi pabhora, tora uremu uye bvumirana ne biceps kuti uvhare kurema kwepafudzi. Pasi uye dzokorora zvekare gumi mushure mokuchinja majeko.
Dzokorora Superset 5
13 - Superset 6: Biceps Reverse Curls
Biceps Reverse Curls
Ita zvimedu-zvakakura zviremba nemichindwe zvakatarisana nehudyu. Kurisa zvisikwa zvichienda kumapfudzi uye udzoke shure. Nemhaka yokuti zvanza zvako zvinotarisana nazvo, maoko ako achangoerekana awedzera pamusoro pekufamba. Dzokorora zve 12 zvakare.
14 - Akagara Barbell Concentration Curls
Akagara Barbell Concentration Curls
Gara uri pachigaro kana pane bhendi uye tibata chidimbu barbell nemaoko pamusoro pepfudzi-kuputika. Bend over, kuchengeta musana wakavhara uye kubasa kusabatanidzwa, kuvhara mabote mukati memakumbo. Kutanga kutama nemaoko akajeka, kupisa machutoni kusvika kumusoro sezvaunokwanisa (mararamiro emutambo achave ari maduku nokuda kwechinzvimbo chako) uye odzika pasi, achidzokorora zvekare gumi. Chengetedza nheyo yakasimba mukati rose.