Zolimbitsa thupi za biceps, triceps, mikono ndi mapewa

Zamkati

• Zochita za biceps
• Chingwe cha nyundo
• Ulusi / Direct Curl
• Zochita zolimbitsa thupi
• Zilonda zachi French
• Triceps pa chingwe
• Triceps pa benchi
• Zochita zolimbitsa thupi
• Kupindika kwa dzanja
• Zochita Pamodzi
• Kukulitsa kwamapewa
• Kukwera kwammbali

Zochita zolimbitsa thupi za biceps, ma triceps, mapewa ndi mikono kutulutsa mawu ndi kulimbitsa minofu ya mkono, ndikuchepetsa kuchepa kwa dera lino. Komabe, kuti minofu ikule ndikofunikira kusintha zakudya, kudya zakudya zokhala ndi mapuloteni ambiri ndipo nthawi zina, zowonjezera zakudya monga Whey Protein, ndi chitsogozo chachipatala. Onani zakudya zabwino kwambiri zopezera minofu.

Zochita zolimbitsa thupi ziyenera kuchitidwa molingana ndi cholinga cha munthuyo ndikukonzekera thupi, ndipo ziyenera kuvomerezedwa ndi akatswiri azolimbitsa thupi. Kutengera ndi cholinga, kupirira kwamphamvu, kunenepa kwamphamvu, kuchepa thupi kapena hypertrophy, akatswiri akuwonetsa kuchuluka kwa kubwereza ndi mndandanda, kulimbikira kwa maphunziro ndi mtundu wa masewera olimbitsa thupi, komanso zolimbitsa thupi zingapo kapena zingapo zitha kuwonetsedwa, ndizo zomwe Kuti magulu onse atsegulidwe, monga mwachitsanzo mu benchi, momwe chifuwa, ma triceps ndi mapewa amagwiridwira ntchito, mwachitsanzo.

Ndikofunika kutsatira katswiri kuti cholinga chake chikwaniritsidwe komanso kuti pasakhale kutopa kwa minofu, tikulimbikitsidwa kuti munthuyo apumitse gulu lama minofu lomwe lidagwira tsikulo, motero, pakhoza kukhala phindu.

Onani njira zina zolimbitsa thupi za biceps, triceps, mikono ndi mapewa:

Zochita za biceps

Chingwe cha nyundo

Kuti muchite ulusi wa nyundo, gwirani cholumikizira m'manja, pafupi ndi thupi, chikhatho chikuyang'ana mkatikati, ndikusinthitsa zigongono mpaka zotulutsira zili kutalika paphewa.

Ulusi / Direct Curl

Ntchitoyi ikhoza kuchitika ndi ma dumbbells kapena barbell. Kuti muchite masewera olimbitsa thupi, muyenera kusinthasintha ndikukulitsa chigongono chanu, makamaka osasuntha mapewa anu kapena kuyenda movutikira ndi thupi lanu kuti ma biceps anu athe kugwira bwino ntchito.

Zochita zolimbitsa thupi

Zilonda zachi French

Kuyimirira, gwirani dumbbell ndikuyiyika kumbuyo kwa mutu, ndikuyimba ndikutambasula dzanja. Ngati pamakhala msana pamsana, ndiye kuti, ngati mayimidwewo sali olumikizana, zolimbitsa thupi zitha kuchitika pansi.

Triceps pa chingwe

Muyenera kugwira chingwe, kusiya chigongono chomangirira thupi ndikukoka chingwe pansi mpaka chigongono chitatambasulidwa ndikubwerera kumalo oyambira, ndipamene mikono yayandikira pafupi ndi thupi. Ndikofunika kupewa kukankhira mapewa kuti tisakhumudwitse dera lino.

Triceps pa benchi

Kuti achite izi, munthu ayenera kukhala pansi ndi miyendo yosasunthika kapena kutambasula ndikuyika manja pampando wa mpando kapena benchi, ndikupanga kukweza kwa thupi kuti kulemera konse kwa thupi kuli mikono, ikugwira ntchito, monga chonchi, ma triceps.

Zochita zolimbitsa thupi

Kupindika kwa dzanja

Ntchitoyi ikhoza kuchitika m'njira ziwiri kapena ziwiri. Wina ayenera kukhala ndi kugwira cholumikizira, kuthandizira dzanja pamondo, ndikukweza ndikutsitsa chopukutira ndi mphamvu ya dzanja, kupewa momwe angathere kuyambitsa gulu lina laminyewa. Kupindika kwa dzanja kumatha kuchitidwanso pogwiritsa ntchito barbell kapena m'malo mwa dumbbell.

Zochita Pamodzi

Kukulitsa kwamapewa

Kuchita izi kumatha kuchitika mwina kuyimirira kapena kukhala pansi ndipo kuyenera kuchitidwa pogwiritsira ntchito ma dumbbells patali paphewa, chikhatho chikuyang'ana mkati, ndikukweza ma dumbbells pamutu panu mpaka zigongono zanu zitalitali. Muthanso kuyenda komweko ndi manja anu akuyang'ana kutsogolo.

Kukwera kwammbali

Gwirani cholumikizira ndi chikhatho chikuyang'ana pansi ndikukweza cham'mbali cham'mbali mpaka kutalika kwa phewa. Kusiyanasiyana kwa zochitikazi ndi kukweza kutsogolo, komwe m'malo mokweza mozungulira, dumbbell imakwezedwa patsogolo.