Haʻi'ōlelo kino no na biceps i loko o ka hale haʻuki

I kēia lā ia mea kaila e hana haʻuki, a me keia mea e kahaha ko oukou naau, no ka mea, he nani puakai huahelu,ʻo ole wale hoolohe, akā, i maoli he hoʻoponopono-ʻia. An koho maikaʻi no ka kūkulu kino ka bodybuilding Sci. Hale haʻuki - he wahi kahi hana a me ka hou, a ia mea waiwai 'ana i kumumanaʻo ana i ka hoʻomaka' ana na kaikamahine, e haawi aku ana kāu mau koho a hiki i ka ikaika aʻo.

Biceps - he anakahi o kāne mana?

He aha ka waihoʻoluʻu hapanui ke kanaka? O ka holo ana, ikaika lima. No ia mea, kā kālele ana i loko o ka hale haʻuki uku aʻo biceps. He nui ka poe puni waiwai i kēia pae ana o nāʻiʻo hoʻokahi lā, e hana i ka hapanui o kona hana ma.

Kino no ka biceps i loko o ka hale haʻuki e loa mahalo i waena o kāne a pau.

He aha ka na biceps?

Biceps - he nui kālī-hoʻokino biceps, i kahi ma luna o ka luna o ka humerus, a he o ka pōkole, a me ka poo loa. O ka papa kuhikuhi hana o keia Muscle i ka penei:

• biceps - instep lima e ka ao ka a hoʻoneʻe i ka lāʻau;
• flexes ka forearm a me ka'ūhā mua;
• Halala ka luna lima.

Ma muli o ka mana o nā mea a pau biceps kino i ka nānā 'ana ma luna o ke anuenue lima.

Kumu o ke biceps workout

I mea e ulu Muscle, e pono ma luna o kēlā me kēia aʻo kau mea iki. Ala aʻela i loko o ka papa o ka hana i loko o ke keʻena microtrauma i ke ola ulu me ka hou'aʻaʻa, a pela ka Muscle piʻina ma ka nui.

Eia naʻe, pinepine poino e alakai i ka aʻe kaʻina hana, no laila, hana i kela la i kona hokai ana.

Iloko o ke aʻo optimally hana 3-4 kino no na biceps i loko o ka hale haʻuki. Rep E e hana ma kahi o 8-12, a hoʻokokoke mai - 3-4.

Ano o nā kino no biceps

Kino no ka biceps i loko o ka hale haʻuki hiki ke maheleia i walaʻauʻana a me ka hoʻokaʻawale. First hana ka hoʻohana 'ana barbells a me dumbbells, ka lua - i loko o ka hale haʻuki. Inā pilikia ka haumāna 'âlapa Ua kaulana ia walaʻauʻana kino paipai maikaʻi Muscle ka ulu a me ka laua i ka pū ma ka hana o nā olona. Eia naʻe, inā 'oe makemake e lńkou hoʻokahi wale bicep, no laila, e'ōlelo aku, e kaʻawale ia, i ka lua o ka' ano o ka hoʻokō 'e e loa hookipa ana.

Ka maikai kino no na biceps i loko o ka hale haʻuki e ku ana

Hookiekie ana barbell biceps. E hana i ka hoʻokō ', e pono e kau i kou wawae poʻohiwi laula, ma ke kaʻawale, lawe i ka barbell loaʻa lalo, iki lena ma ka pūhaka, pono e mālama i ke kino pololei, ma lalo o ka barbell a hiki i ka puhaka. Ma hope o ka hanu nui, lena i nā mea kaua, e hooho ana i ka hookolokolo i kou umauma. Kuʻekuʻe lima e e pahu ai i na aoao, a me na pulima oʻu i Palekana. Ma ka luna, a hana exhalation ihola, a laila, ninini i ka barbell i kona loiloi mua wahi. He nui ke straighten i ka lima a hiki i ka hopena, ka malama ana i ka hoʻopilikia i loko o nā biceps.

Hookiekie ana dumbbells no biceps. Location o ke kino, e like me ia ma ka mua hoounauna, akā, lawe i ka dumbbells no laila, i ka mea, nana aku la i kekahi i kekahi, he mea loaʻa. Inspiratory ke eaʻe dumbbell, haliu ae la ia i ka waho, ma ka hopena wahi pāma E e kuhikuhi mau poohiwi. I ka wā o nā dumbbells e kokoke nā poʻohiwi, ia mea pono e kakali a me ka hanu. Mākou i lalo i ka dumbbells, na pulima oʻu huli hoʻi.

Hookiekie ana koʻokoʻo aʻe loaʻa. E hoʻomaka ana kulana like, lawe i ka lāʻau hahau ai i na poho ke alo i lalo - e hoole loaʻa ma luna o ka hanu hookiekie i ka hookolokolo ana i kou umauma, kuʻekuʻe lima i ka manawa o ka hoʻokō 'E e pahu ai i ka aoao a me ka paa. Ma ka luna o ka exhalation a me ka hakanū, ma lalo o kaʻauamo.

Hammer. E dumbbellsʻike mau loaʻa, mālama i ka deflection i loko o ka hope, lawe i ka hanu, e hapai i ka dumbbell hema a hiki i ka poohiwi hema, kakali, Exhale, a lawe mai ia ia. Mākou hana i ka mea ma ka lima paona akau.

Kal aʻo i hoʻomākaukauʻia. E lawe i ka uwea loaʻa ma ka ai, mai ke kumu, e kau i ka wawae poʻohiwi laula ma ke kaʻawale, straighten kou mau kuʻekuʻe lima iki manao. Ma ka Inhale huki i ka ai a hiki i ka pahu, kuʻekuʻe lima kaomi, kakali, Exhale, a ma lalo o kaʻauamo.

Hoʻohuli akula ma waena o nā ālai '. E lawe i ka D-loaʻa i lawelawe, mai lalo, lilo i ka piko o ka ho okŘkohukohu. Ma ka Exhale, huki i ka 'au i ka poo a e hoonoho iho i ka lima ma luna o nā poʻohiwi, kakali a Exhale hōʻike pū' ana.

Kino no ka biceps e noho ana

Haʻi'ōlelo kino no na biceps i loko o ka hale haʻuki noho:

Hookiekie ana dumbbells no biceps. Mākou i noho iho ai ma luna o ka Aha, straightens mai, nānā i ka deflection i loko o ka hope, lawe i ka dumbbellʻike mau loaʻa. Ma ka Inhaleʻolua e hoʻokiʻekiʻe aʻe i ka dumbbells pono ma luna o ka puhaka, a me ka hoʻomaka i ka ao ka ka palaki i luna i ka wa a ka dumbbell e e kokoke i ka poʻohiwi, poho i e nana i ka palena, kakali a Exhale, hoʻomaka e ma lalo i ka dumbbell, haliu ae la ia i ka poho.

Ke ala i loko o ka EZ barbell Aha Scott. E ka barbell loaʻa lalo, e noho ma luna o ka Aha lua kaomi waina triceps i ka puolo a pau, ma lalo o ka lāʻau kī, akā, waiho aku i kou mau kuʻekuʻe lima i loko o ka kānaka manao kulana, ha mai, a hoala mai i ka hookolokolo ana i ka vertical kulana o ka forearm, e Exhale, kakali, a lawe mai ia ia kokoke i ka hopena.

I kia ulu. Mākou noho iho la ia ma luna o ka Aha, lawe i ka dumbbell loaʻa lalo, kau i ka wawae lehulehu ma mua o poʻohiwi, wiwi imua no laila, i ka haahaa loa o na biceps hoomaha iho e kū'ē i ka akau'ūhā, hoʻokahi lima i ku ei kona kukuli. Ma ka Inhale hookiekie i ka dumbbell a hiki i ka pahu, kakali, Exhale, a lawe mai ia ia i nā. Mākou hana i ka mea a me ka mea'ē aʻe lima.

Ma ke kumu o keia mau hoʻokō 'ana, e hiki ke hana i kekahi i ka hoʻokō' ana i nā biceps i loko o ka hale haʻuki.

Biceps aʻo polokalamu

Manaʻo workout lima o ka hailonaʻana, e hiki okoa kino, kekahi helu o ka hoʻopaʻa i ka 'a me ka Rep hana, hoʻohana supersets, trisety. Ua pau hilinaʻi nui ma luna o ka manaʻo o ka aʻo.

A Laʻana polokalamu mea e hoohana i hana kekahi ma hope o ka 'ē aʻe. Ka mua kokoke i 15 Rep, a me ka 'ē aʻe ekolu - ma ka 8.

1. Hoʻohuli akula me ka dumbbells e noho ana ma luna o ka ho okŘkohukohu.
2. biceps hoʻohuli akula alternately ma luna o kekahi kaʻa nō kaʻaui ka Aha.
3. Ku hoʻohuli akula me ka barbell.

Nāʻiʻo e ho'ōla hele a maʻa i ka haawe. E hoopaa iho ia lakou ma ka stress no ka ulu hou, ia mea e pono ai i ke kamepiula hoʻololi i ka polokalamu aʻo, a, e hoʻonui i ka hoʻokauʻana.

He aha e koho: nooaai? Ana me ka kumu aʻo a me ka hoʻoponopono-kuka nei?

Ka loa, he pono ole kuhihewa beginners i loko o ke keʻena - ignoring kaʻi lawelawe. Nō kāu, ke Kime Poʻokela i loko o ka lumi ike loa he hope e pili ana i ka pono hana ole wale hoounauna no biceps i loko o ka hale haʻuki, akā, i ka hana i nā mea a pau'ē aʻe Muscle pūʻulu. No laila, pinepine kekahi ke malama pono i ka pioloke Customer hoolohe ka mea e ole maopopo, no ka mea ho okŘkohukohu ka mea, i hele mai, mai, pehea e hana, e kūkulu i kekahi Muscle pūʻulu e e hui ma kekahi workout, a me ka mea - i.

Inā 'oe makemake e hoʻokō maikaʻi i nā hualoaʻa ma ka keʻena, ke kaʻi hiki ole ke hana ole. He aha hana aʻo me ka kumu aʻo:

• ka pololei hoounaunaʻano hana;
• aʻo kuka ;
• rula o ka pono no kou kino;
• 'ike ma luna o haʻuki no kou kino;
• ka mālamaʻana o ka hoʻokō ';
• minimizing na nā palapū;
• ke ake e piʻi like ana o nā hualoaʻa.

Mau ukali i ka biceps wale, aole i e ano, ka mea pono i ka hulina kokoke loa i kahi. O ka papa, i hana no ka biceps, triceps i loko o ka hale haʻuki o ka loa mahalo i waena o nā kānaka. Kupono lima pumping kōkua kūkulu Muscle a me ka hoʻoikaika 'ana i ka helehelena.

Akā, mai poina e pili ana i nā Muscle pūʻulu, i loko o ke kino, ua nui iho la ia. Ma keia kumu, ia mea e pono ke loaʻa i ka aʻo hoʻokō 'i loko o kekahi mau pūʻulu. No ka laʻana, hiki ke hui kino no na hamstrings ma ka hale haʻuki me ka hoʻokō 'ana ma luna o quadriceps a me nā bipi keiki, workout umauma hiki ke hui me ke kua, a no laila, ma luna o.