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Biceps shine tsoka mai kai biyu na kafaɗa, wanda yake da kyau a bayyane a wajen wajen hannu. Sau da yawa yana nuna alama ce ta jikin tsoka, don haka ya saba da kowa. Idan ka yanke shawarar yin aiki akan taimako da ƙarfafa tsokoki, zamu baku zaɓi na ingantattun atisaye akan biceps da kuma tsarin horo, ta yadda zaku iya tsaurara wuraren matsala ko yin aiki akan tsokoki ya danganta da burin ku.
Janar bayani game da biceps horo
Ko kuna buƙatar 'yan mata don horar da biceps?
Idan kuna yin horo mai ƙarfi kuma kuna son daidaitawa don aiki da ƙungiyoyin tsoka duka, Ee, don aiwatar da atisaye akan biceps da ake buƙata. In ba haka ba ba za ku iya samun ci gaban da ya dace a cikin sauran tsokoki ba. Misali, ilimin kimantawa na tsokoki na baya da ake buƙata musclesarfin ƙwaya mai ƙarfi. Kuma idan basu ci gaba ba, ba za ku sami damar ci gaba ba a cikin ƙarfafa tsokoki na baya.
Idan kuna yin horo na iko amma kawai kuna so ku rasa nauyi kuma ku kawo tsokoki a cikin sauti, don yin motsa jiki don biceps zaɓi. Maimakon haka zaku iya haɗawa da motsa jiki 1-2 don biceps a cikin horo don hannu, amma cikakken saiti na motsa jiki don biceps ba lallai bane. A wannan yanayin, muna ba da shawarar duba labarin: Manyan ayyuka 20 na makamai. Yana gabatar da Babban shirin na darussan don sautin makamai, gami da biceps, triceps da kafadu (Delta).
Yaran mata da yawa suna damuwa cewa ƙarfin ƙarfin tsokoki zai ƙaru kuma jiki zai zama tsoka da murabba'i. Koyaya, munyi hanzarin tabbatar muku. Ko da tare da nauyi mai nauyi don samun gagarumar haɓakar tsoka yan mata yana da matukar wahala saboda abubuwan da ke tattare da tsarin hormonal. Don haka kada ku bar ƙarfin horo, saboda tare da taimakonsu, zaku iya samun kyakkyawan jiki mai ɗauke da jiki.
Sau nawa ya kamata in horar da biceps?
Lokacin horo mai ƙarfi, ana horar da biceps sau ɗaya a rana ɗaya tare da baya, Domin a lokacin atisaye mai karfi a kan jijiyoyin baya sun hada da tsokoki na lankwasa hannun (biceps). Wani sanannen zaɓi shine horar da tsokoki na biceps a rana ɗaya tare da masu adawa da tsokoki, watau tsarguwa. Zaɓin farko ya fi gargajiya. Zaɓi na biyu ana amfani dashi lokacin da kake son canza tsarin horo na al'ada don sabon ƙarfin ƙarfin ci gaba.
Don haka, idan kuna yin horo na ƙarfi, kuna yin atisaye akan biceps ɗinku 1-2 sau na mako dayata amfani da ɗayan haɗuwa biyu na ƙungiyoyin tsoka a rana ɗaya:
- Baya + Biceps
- Biceps + Triceps
- Biceps + Triceps + Kafadu
Idan kun kasance cikin fifikon asarar nauyi kuma slimming, Zai fi kyau amfani da motsa jiki zuwa ƙungiyoyin tsoka daban-daban, kamar yadda aka bayyana a sama, kuma ga jiki duka. A wannan yanayin ya zama dole a kula da horon zagaye, wanda ya haɗa da motsa jiki da dama don tsokoki daban-daban, gami da biceps.
Motsa jiki akan biceps ga yan mata
1. lankwasa hannaye a biceps
Ninka hannayenku yana ɗaya daga cikin motsa jiki masu amfani da tasiri ga biceps don sautin hannayenku. Tsaye tsaye, ɗauki dumbbell a hannu, dabino yana fuskantar gaba. Daidaita baya, kiyaye gwiwar hannu kusa da jiki. A kan sigar motsa jiki, tanƙwara gwiwar hannunka, ɗaga gabanka da kuma Cuparfe tafin hannunka zuwa kafaɗa. Hannun da ke sama da gwiwar hannu suna tsaye. A cikin shaƙar iska a hankali rage gaban hannu don komawa matsayinsu na asali.
2. lankwasa hannaye a kan biceps tare da “guduma”
Wannan aikin na biceps yana daya daga cikin bambancin lankwasa hannaye, amma anan muna amfani da riko na tsaka tsaki, saboda haka akwai wasu kayan aiki a jikin jijiyar da aka nufa. Tsaya tsaye, ɗauki dumbbells a hannu, dabino suna fuskantar juna. Yi ƙoƙarin kiyaye gwiwar hannu kusa da jiki, kafadu suna ƙasa, baya madaidaiciya. A kan sigar motsa jiki, tanƙwara gwiwar hannunka, tafin sama a matakin kafaɗa. A kan shaƙar iska zuwa matsayin farawa.
3. lankwasa hannaye a biceps tare da sauya hannaye
Wannan aikin na biceps ya dace musamman ga waɗanda ke gaban dumbbells masu nauyi. Dauki dumbbells a hannu riƙe riko tsaka tsaki. A kan sigar sai aka lanƙwasa gwiwar hannu sannan ka ɗaga tafin hannu ɗaya, kana juya burushi zuwa haɗin gwiwa. Akan shaƙar iska a hankali komawa zuwa matsayin farawa. Sannan kayi irin wannan motsi dayan hannun. Ainihin, zaku iya lanƙwasa hannayen biyu a lokaci guda, ba da damar nauyin dumbbells. Wannan aikin don biceps ba shi da shawarar idan kuna da matsaloli tare da haɗin haɗin carpal.
4. lankwasa hannaye a kan biceps, tare da juyawar gwiwar hannu
Wannan zaɓin yana motsawa biceps suna neman waɗanda suke so su haɓaka aikin motsa jiki. Ka'idar daidai take da aikin farko. Theauki dumbbells domin tafin hannu ya kalli waje. A kan isar iska, lanƙwasa gwiwar hannu don sanya kusurwar dama tsakanin hannu da goshin hannu. A wannan matsayin, riƙe na sakan 2, juya zuwa ga haɗin carpal haɗin 180 da baya. Sannan jawo hannaye zuwa kafadu a kan shakar dawowa zuwa matsayin farawa.
5. Gyarawar Zottman
Wannan motsa jiki ne ga biceps a haƙiƙa haɗuwa ne na motsa jiki biyu: madaidaiciya madaidaiciya madaidaiciya + juyawa baya riko. Auki dumbbells kuma juya dabinonku waje, baya madaidaiciya, kafadu ƙasa. A kan shaƙar lanƙwasa gwiwar hannu kuma ɗaga tafin hannunka har zuwa matakin kafaɗa. Juya jujjuyawar hannu 180 don haka suka kalli waje. A shaƙar iska, rage hannayenka, ka riƙe rikon baya. A cikin yanayin da aka saukar da juya jujjuya baya 180 digiri kuma sake maimaita motsa jiki.
6.Yin jujjuya jujjuyawar biceps
Ayyukan motsa jiki suna da kyau a yi, idan kuna so ku sami sautin tsoka, amma kuna da ƙaramin dumbbell kawai. Auki dumbbells kuma tanƙwara gwiwar hannu don kafada da gaban goshinku su zama kusurwa madaidaiciya. Yanzu yi motsi mai motsi, ɗaga hannu sama a ƙaramar faɗi. Darasi akan biceps yafi kyau kada ayi atisaye da nauyi masu nauyi.
Don kyaututtuka na gode tashar youtube HASfit. Af, muna da babban zaɓi na ƙarfin horo daga HASfit don sautin jiki da ƙarfafa tsokoki. A can zaku sami aan zaɓuɓɓuka na shirye-shirye akan biceps.
Shirya motsa jiki akan biceps don yan mata
Menene nauyin dumbbells don samun?
Tambaya ta farko da ta taso kafin horar da biceps, yadda za a yi amfani da nauyin dumbbells? Idan ka yanke shawara mai tsanani don fara horo a gida, zai fi kyau saya dumbbells ya ruɓe har zuwa kilogiram 10-15. Kodayake kuna fara yin atisaye akan biceps, kuma har yanzu kuna da ƙarancin ma'aunin nauyi, ƙarshe tsokoki zasu daidaita, kuma kuna buƙatar ƙara nauyin dumbbells.
Nauyin dumbbells ya dogara da burin ku:
- Idan kana aiki akan ci gaban tsoka, to, ɗauki nauyin dumbbells, wanda aka sake yin sabon aiki a cikin kusancin ƙoƙari. Don masu farawa yan mata zasu dace da nauyi na 5-7 kilogiram, a karo na farko don motsa jiki akan bicep wanda zai isa. Game da horarwa akan ci gaban tsoka kuna buƙatar yin atisaye don reps 8-10, kusantar 3-4.
- Idan kana aiki akan sautin tsoka da kitsen mai, nauyin dumbbells don masu farawa, zaka iya ɗauka 2-3 kg. A wannan yanayin, aikin yana ƙunshe da saurin biceps 12-15 na hanyoyin 3-4. Koyaya, a wannan yanayin, kuna buƙatar ƙara nauyin dumbbells a hankali, in ba haka ba za a rage tasirin horo ga tsokoki.
Shirye-shiryen motsa jiki don 'yan mata
Shirye-shiryen biceps na girlsan mata, biyun kuma zai bambanta dangane da burin ku. Da zarar mun bayyana cewa idan kuna da ƙaramin dumbbell (5 kg) kawai, babu zaɓuɓɓuka, yi amfani da tsari na biyu. Tare da kananan dumbbells game da duk wani ci gaban tsoka bazai yuwu ba, amma aiwatar da sau 8 tare da wannan nauyin shine kawai rashin wadatar kaya.
Shirye-shiryen ci gaban tsoka:
- Lankwasa hannaye a kan biceps: 8-10 reps, 3-4 kusanci
- Lankwasa hannaye a kan biceps riko “guduma”: 8-10 reps a 3 sets
- Endingunƙwasa hannaye a biceps tare da canjin hannaye: Sauye-sauye 8-10 akan kowane hannu a cikin saiti 3
- Flexion na Zottman: Sauyawa 8-10 a cikin saiti 3
Huta tsakanin saiti 30-45. Huta tsakanin motsa jiki minti 2.
Shirya don sautin tsoka (zaka iya barin motsa jiki 4 da ka zaba):
- Lankwasa hannaye a kan biceps tare da juyawa: 12-15 reps, 3-4 kusanci
- Lankwasa hannaye a kan biceps tare da riko "guduma": 12-15 reps, 3-4 m
- Bunƙwasa hannaye a biceps tare da canjin hannaye: 12-15 reps, 3-4 gabatowa
- Flexion na Settimana: 12-15 reps, 3-4 kusanci
- Pwanƙwasa motsi akan biceps: 15-25 maimaitawa, kusantar 3-4
Huta tsakanin saiti 30-45. Huta tsakanin motsa jiki minti 2.
Idan ba za ku iya ƙara nauyin dumbbells ba, yi ƙoƙarin ƙara yawan maimaitawa ko yin amfani da kuonyawancin hanyoyin da yawa.
Yadda ake horar da biceps babu dumbbells?
Me za ku yi idan baku da dumbbells kuma kuna son siyan su babu yiwuwar? Biceps - wannan tsoka ce, wanda kusan ba shi yiwuwa a horar da shi a keɓe ba tare da ƙarin kayan aiki ba. Koyaya, ana iya sauya dumbbells da sauƙi tare da wasu kayan haɗi.
Ta yaya zan iya maye gurbin dumbbells:
1. Maimakon dumbbells suyi amfani da kwalban filastik cike da ruwa ko yashi:
2. Nemi bandin roba (a cikin wasannimagazin) ko bandeji na roba (a cikin kantin magani). Da wannan abun zaka iya horas da tsokoki na dukkan jiki, yana da kyau kuma yana ɗaukar ƙaramin fili:
3. Ko kuma zaka iya siyan mai bazuwar tubular, shima yana da amfani domin karfin horo. Da wannan zaka iya ɗauka koyaushe tare da kai:
Wasannin bidiyo don biceps a gida
Kyakkyawan motsa jiki don tayin biceps kungiyar HASfit. Don azuzuwan zaku buƙaci saitin dumbbells, shirin da ya dace da maza da mata. Idan kuna son yin, sannan waɗannan atisayen na biceps zasu dace da ku daidai:
1. 12 Minute Dumbbell Bicep Motsa jiki a Gida
2. 14 Minute Dumbbell Bicep Motsa jiki a Gida
3. Minti 20 na Bicep Motsa jiki tare da Dumbbells
Idan ba kwa son yin atisayen daban a kan biceps, amma ku nemi babban motsa jiki na hannu da kafaɗu, sa'annan ku kalli bidiyonmu na tarin abubuwa: strengtharfin horo na 12 mafi girma tare da dumbbells na sama daga Fitness Blender.
Dubi kuma:
- Manyan atisaye 50 na gindi a gida
- Manyan ayyuka 50 na tsokoki na ciki
Makamai da kirji