Siv Biceps: tswvyim rau siv bicep ce

Novice ncaws pob yeej ib txwm xav ua kom siv volume ntawm ob txhais tes, xav qhia tawm rau koj cov phooj ywg thiab npoj yaig mus "ua si" lub Biceps thiab Triceps. Nyob rau hauv no tsab xov xwm peb piav qhia txog nyob rau hauv kom meej, yuav ua li cas nws yuav tsum zoo li siv lub Biceps, raws li zoo raws li tham txog qhov tseem ceeb subtleties ntawm kev ua hauj lwm nrog no pab pawg neeg ntawm cov leeg. Tiam sis ua ntej tej yam uas ua ntej.

Hauj lwm ntawm lub Biceps

Lub Biceps yog ib tug loj, zoo pom nqaij nyob rau hauv pem hauv ntej ntawm lub xub pwg. Nws tau ntev raug suav hais tias ib yam ntawm cov Biceps nqaij ntawm tus tib neeg personification, thiab kev ntsuam xyuas lub cev, yuav muab raws li nyob rau hauv tus nqi ntawm cov Biceps. Feem ntau cov novice ncaws pob accentuate tus tsov ntxhuav feem ntawm cov xim nyob rau hauv txoj kev kawm ntawm cov nqaij, xav mus pom lub coveted 43-45 centimeters nyob rau hauv ib ncig. Nyob rau hauv no hais txog, heev heev forums thiab portals downright sau nrog ib tug ntau yam ntawm lub tswv yim rau nws siv, ntau yam uas yog txoj cuav.

Yog li ntawd, dab tsi yog qhov Biceps? Qhov no nqaij muaj ob kab teeb: ib tug ntev, nyob rau hauv pem hauv ntej ib feem ntawm lub caj npab, thiab ib tug luv luv extending me ntsis los ze zog mus rau lub puab feem. Ob leeg xeeb los ntawm lub sab sauv npoo ntawm cov hniav, tab sis lub luv luv lub taub hau ua rau nws ib tug me ntsis tsawg. Nyob rau tej taw tes, ob leeg beams tuaj ua ke, nkag mus rau hauv lub tuberosity ntawm lub voos kheej-kheej. Lub ntsiab muaj nuj nqi ntawm lub Biceps yog suav tias yog quav ntawm ob txhais tes nyob rau hauv lub luj tshib cheeb tsam ua feem ntau ntawm cov ce yog precisely vim hais tias ntawm qhov no.

subtleties kev kawm

Cov feem ntau yuam kev beginners - nws yog txhua txhua hnub pumped Biceps, uas muaj ib tug tsis ntxim rau cov nqaij ntshiv. Qhov tseeb hais tias cov nqaij fibers tsis muaj lub sij hawm kom hloov mus rau qhov hnyav loads, li ntawd, lawv yuav tsum tsim maj. Qhov zoo tshaj plaws piv txwv yuav tsum yog ib tug txheej ntawm 3-4 workouts ib lub lim tiam (caj npab, namely ntau mus ncig ua si nyob rau hauv gym), txhua tus uas yuav kav rau 1-1.5 teev. Thiab txhua yam yuav tsum tau muaj nyob rau hauv ib tug mob siab heev pace, tsis muaj lengthy so so. Nco ntsoov tias, yam uas bodybuilding hlub ib tug loj tus naj npawb ntawm repetitions, thiab kev kawm "los ntawm cov hellish mob." Tag nrho cov no yuav tsis tau tsuas yog ua rau koj tej nqaij ntau mas, tab sis kuj ua rau kom lawv ntim. Cov bodybuilders muaj xiv uas muaj ntau ntau reps thaum cov ntshav ntws mus rau cov nqaij ntshiv, hu ua pampas. Nco ntsoov xav txog qhov no tseeb thaum xaiv ce rau siv bicep.

Raws li rau lub Biceps, lawv cia li ib tug workout ib lub lim tiam. Ntawm cov hoob kawm, qhov no tsuas yog siv rau cov pib tshiab, vim hais tias kev bodybuilders yuav siv li 2 hnub los yog ntau tshaj los mus twj ob txhais tes. Tus thawj yog tsis pom zoo kom ua nws ntau zaus, vim hais tias cov nqaij tsuas yuav tsis muaj lub sij hawm rov qab kom zoo, thiab nyob rau hauv qhov tseeb txoj kev loj hlob nyob rau hauv volume yog tau tsuas yog thaum cov nqaij fibers yuav ua kom tiav rov qab lub sij hawm.

Tsis pub ua kuv xav hais tias raug rho tawm ce yog qhov zoo tshaj plaws kev xaiv rau cov neeg ncaws kab taub. Biceps - Qhov no yog tib yam nqaij, zoo li ntau lwm tus neeg nyob rau hauv peb lub cev. Uas yog vim li cas qhov zoo tshaj plaws kev xaiv yuav ib tug yooj yim ce, nyob rau hauv lawv lub lifting barbells thiab dumbbells rau Biceps sawv, rub ib tug nqaim tuav rau lub bar thiab thiaj li tawm. Txhaum kev xaiv ntawm kev rho tawm ce yog muaj nyob rau ncaws pob nrog 1-2 xyoo ntawm kev ua hauj lwm.

Tus nab npawb ntawm repetitions thiab ce

Yog hais tias koj ua hauj lwm rau hauv lub ntim thiab nyem, qhov zoo tshaj plaws kev xaiv rau cov tseem ceeb txoj kev loj hlob ntawm lub Biceps yog 8-12 repetitions. Yog hais tias, txawm li cas los, qhov muaj feem thib yuav tsum nce hwj chim kev ua tau zoo, nws yog txaus yuav 6-8 reps, tab sis hnyav tes taw hnyav li. Txheej yuav tsum muaj ib tug ntev ntawm txog 1 feeb, thiab nyob rau hauv ib tug hnub ntawm txoj kev kawm yog tsis ntshaw kom ua ntxiv rau 2-3 teev (tus tom kawg yog hais txog tus nqi ntawm ib ce muaj zog ua los ntawm cov kis las).

Nyob rau hauv thiaj li yuav tiv thaiv kom txhob nqaij adaptation, siv Biceps tswvyim yuav tsum tau hloov, uas yog, koj yuav tsum xaiv ib tug ua txawv cov ntawm tsis ncaj ncees ce txhua workout. Rau beginners no yuav ua tau ib zaug nyob rau hauv 3-4 zaug. Maximum efficiency yog tiav thaum lub hnyav nce nyob rau hauv load, thaum ib tug ce workout yog ntxiv txhua txhua 2-3 kg chav. Piv txwv li, niaj hnub no ua lifting dumbbells uas 12 kilograms, thiab tom ntej no lub lim tiam yog twb 14. Qhov no nkoos txoj kev loj hlob ntawm volume. Thaum kawg, nyob rau hauv thiaj li yuav ua tau nyiaj pab ntau tshaj txoj kev tshawb no Biceps, tej zaum koj yuav tsum siv supertreninga hais, los yog raws li nws yog feem ntau hu ua, "zom".

Biceps workout blends txig nrog cov ua hauj lwm rau lub Triceps, lub xub pwg nyom, caj npab, rov qab thiab lub hauv siab. Nyob rau hauv Feem ntau, ntawm no nws yog tsim nyog los xyaum ua tej yam, vim hais tias txhua tus neeg yog nws, thiab ib co hom kev kawm tej zaum yuav haum rau ib tug bodybuilder, tiam sis nws yuav tsis ncaj ncees lawm rau lwm tus.

Myths xwb thiab denials

Nws tau ntev lawm "ua si" ib tug ntau ntawm myths xwb nyob rau hauv lub network tias tej taw rau Biceps ua txawv cov hauj lwm thiab muaj cov kev kawm. Piv txwv li, ib tug tso cai zoo dua Biceps tsim nyob rau hauv dav, lub thib ob daim ntawv lub ncov load, lub qis ib feem ntawm peb txhim kho nqaij thiab li ntawd. Nyob rau hauv kev xyaum, tej yam uas yog heev txawv: qhov zoo ntawm tej nqaij yog muab rau cov txiv neej los ntawm qhov, hais tias yog pw txhob. Yog li ntawd, koj yuav hloov tsis tau lub ntaem ntawm ib leeg, thiab yog hais tias ua tau, ua rau nws tsis tshua nyuaj. Peb tseem nco ntsoov tias txhua yam kev ib ce muaj zog 100% siv rau lub Biceps. Cov dab neeg feem ntau flit nyob rau hauv sib tham txog cov sab sauv thiab sab rectus abdominis (cov xovxwm), uas kuj yog ua siab nrog rau tej kev siv zog, uas kub siab rau cov nqaij.

Ntawm no yog ib qho kev nthuav qhov tseeb. Zaum ntawm qhov kev paub ntawm Brazil twb muaj nyob rau ib zaug uas yuav qhia dab tsi txog cov kev qoj ib ce yuav pab kom hypertrophy Biceps. Nyob rau hauv no xyaum ua tej yam, twb tau mus kawm los ntawm 22 bodybuilder yav tas los tau hais txog nrog ib tug hlau ua si. Cov neeg no hitched electrodes uas nws twb tau mus ntsuas qhov load los rau qhov no los yog hais tias cheeb tsam ntawm lub Biceps. Raws li ib tug tshwm sim, lub kawg npaum steel nce mus rau lub caj dab, "Scott tus raug tshem tawm", raws li cov amplitude ntawm lub zog yog heev me me. Yeej los ntawm cov yooj yim ce nyob rau hauv uas neuromuscular load faib nyob rau hauv tag nrho amplitude, ua lub aforementioned zog zoo.

Qhov zoo tshaj plaws ib ce muaj zog

Peb twb tham txog ib qho kev nthuav kev. Tam sim no cia tus them ntau xim rau kev kawm ntawm ce uas tso cai rau cov hnyav kev kawm nrog tus loj tshaj efficiency rau txoj kev loj hlob ntawm loj tagnrho thiab nyem.

• Lub ntsiab ce rau Biceps nyob rau hauv bodybuilding yog suav lifting tes taw hnyav li, uas yuav sai li sai tau rau kom nws loj. Nyob rau hauv tas li ntawd, lub zog kuj muaj xws li cov kev ua hauj lwm rau cov nqaij ntshiv ntawm lub forearm.
• Ntshav bicep dumbbells kuj interesting. Alternate curls nrog dumbbells - lwm zog uas yuav ntau nqaij (lub xub pwg nyom, Biceps, pem hauv ntej deltoids thiab lwm tus). Lub hom phiaj ntawm no ce yog ib tug ncaj qha feem nyob rau Biceps ntawm txhua tes nyias.
• Concentrated curls - zoo heev zog, uas tso cai rau kom tswj lub amplitude ntawm lub zog, raws li zoo raws li lub smoothness thiab ceev ntawm tua.
• "Aim" - ib tug zoo kawg nkaus ib ce muaj zog uas tso cai rau koj mus rau "tau" cov nqaij tom qab qhov yooj yim taw. Muaj ntau bodybuilders hais no ce li qhov zoo tshaj plaws rau txoj kev loj hlob ntawm lub xub pwg-ray siv. Ntawm cov hoob kawm, nws kuj muab kev koom tes rau hauv lub Biceps.
• Qhov kawg ntawm lub ce piav rau peb - qhov no yog kab laug sab dabtsi yog khoov. Los ntawm cov sab, nws yog tus curls nrog ib tug meej haum ntawm lub luj tshib. Muaj ntau ntau variations nyob rau hauv nws tua, tab sis tag nrho cov koom ib qho feature - qaij koj lub cev rau pem hauv ntej kom txog thaum lub point qhov twg koj txhais tes yuav tsum mus ua tsaug lawm.

Yog siv Biceps yuav tsum muaj xws li cov saum toj no ce, vim hais tias tsuas nyob rau hauv cov ntaub ntawv no koj yuav tau tau zoo heev.

Piv txwv li kev cob qhia rau beginners

Yog li ntawd tam sim no peb tuaj ib tug ntawm cov kev cob qhia kev xaiv uas zoo tagnrho rau ncaws pob nrog me ntsis kev nyob rau hauv lub hlau ua si nawv. Ntshav bicep nyob rau hauv lub gym yog txig nrog rau kev kawm ntawm tus rov qab, yog li ntawd peb coj mus rau hauv tus account qhov no fact:

• Peb pib nrog ib tug 5-feeb sov-up, uas koj lub cev yog overheated.
• Peb tig mus rau lub deadlift. Ua 2-3 poob lawm ntawm 8 reps.
• Cov txav tom ntej yuav tsum ntsawj pas nrig nyob rau hauv tus nqes hav - 3 poob lawm ntawm 8 repetitions.
• Tightens tuav rau lub bar sab - 3 poob lawm rau "ua hauj lwm". Nyob rau hauv no kawg yog ib feem ntawm cov kev cob qhia uas tswj los mus twj rov qab, mus rau lub Biceps.
• Lifting rods sawv nyob rau Biceps - 2-3 poob lawm ntawm 10-12 reps.
• Lifting dumbbells zaum - 3 poob lawm ntawm 10 repetitions.
• "Txhaws" qhov Biceps hammers.

Uas sau no ce.

Siv Biceps nyob rau hauv tsev

Niaj hnub no lub ntiaj teb no yog heev dynamic, ua ib tug ntau ntawm cov neeg cia li tsis muaj lub sij hawm mus xyuas lub gym. Txawm li cas los, qhov no tsis yog ib tug yog vim li cas koj tsis nco txog kev cob qhia, vim hais tias zoo kev kawm nyob rau hauv tsev yog heev tiag tiag. Thiab ce variations ntau ntau, cia li mus tuaj lub siab xav qhia rau ib tug ob peb pab kiag li lawm. Hais txog cov tom kawg, tsuas yog ob: dumbbells thiab bar.

Yuav ua li cas yuav tsum zoo tib yam siv Biceps nyob hauv tsev? Taw nrog dumbbells yuav ua tau sawv los zaum ntawm ib lub rooj zaum. Hais txog qhov kev ce lawv tus kheej thaum noj zoo dua ntawm lub caij ntawm bodybuilding peb tau piav yav tas los (lifting dumbbells sawv / zaum, hammers, thiab lwm yam). Thaum lub bar koj yuav txhom rov qab tuav hais tias cov nyiaj pab ntau tshaj load rau hauv lub Biceps los yog cov nqaim tuav.

khoom noj khoom haus

Nws yuav zoo li, nyob rau ntawm lub hwj chim dab tsi no yog tias siv Biceps - qhov no yog qhov tseem ceeb lub npe ntawm qhov tsab xov xwm? Cuaj kaum, bodybuilding yog ib feem, vim hais tias yuav tsis tau tiav tsis muaj thiab xuas tsis tau. Ua ntej ntawm tag nrho cov, kom paub tseeb tias BZHU piv nyob rau hauv cov khoom noj. Lw tswvyim: 2-2.5 grams protein ib 1 kg ntawm lub cev hnyav, 4-5 grams ntawm carbohydrate ib 1 kg ntawm lub cev hnyav, thiab 1 gram roj ib 1 kg ntawm lub cev hnyav.

Yuav ua li cas yog mob loj? Nyob rau hauv kev cob qhia, cov nqaij fibers yog nyuab siab, yog vim li cas lawv raug tsim microcracks. Raws li ib tug tshwm sim, nyob rau hauv thiaj li yuav sau lawv, cov kis las yuav tsum tau haus loj nyiaj ntawm cov protein cov khoom noj, vim hais tias protein molecules sau cov "txhab", ua nqaij nyob rau hauv volume.

Nyob rau hauv xaus

Siv Biceps rau ntau ncaws pob yog feem ntau ib tug ua ntej, vim hais tias cov loj thiab tsa nws txhais tes yeej ib txwm zoo heev impressive. Ua raws li peb lub tswv yim - thiab koj yuav nrhiav tau ib indispensable zoo!