Ukumpompa zomfana: scheme ngokuba afakwe imithambo bicep

Iimbaleki makhwelo zisoloko wayezimisele yokumpompela umthamo izandla, efuna ukubonisa ukuba abahlobo bakho kunye nabantu osebenza nabo ukuba 'ukudlala "i izo- kunye esineendidi. Kweli nqaku ukuchaza ngokweenkcukacha, kufuneka khangela njani kufana nokugalela izo-, ngokunjalo intetho malunga ubuqili ebalulekileyo asasebenza neli qela izihlunu. Kodwa izinto zokuqala kuqala.

Inkcazelo zomfana

Le zomfana kuyinto enkulu, izihlunu kakuhle ibonakale phambi emagxeni. Kuye kudala ingqalelo uhlobo izo- izihlunu isimntwiso yabantu, nomzimba uvavanyo, bakholisa ukuba ukunika zisekelwe kwixabiso le zomfana. Uninzi Iimbaleki makhwelo agxininisa isabelo ingonyama ngayo ingqalelo uqeqesho zezihlunu, befuna ukubona awayesibawela iisentimitha 43-45 macala onke. Kulo mba, iiforam eliqela Intanethi uzaliswe zazo ezahlukeneyo ngeengcebiso zokumpompa yayo, uninzi lwazo zobuxoki.

Ngoko ke, yintoni na zomfana? Le imisipha iqulathe imiqadi ezimbini: a elide, ibekwe phambi inxalenye ingalo, kunye omfutshane nokunabisa ngakumbi kancinane kwinxalenye engaphakathi. Bobabini sivela kungqameko yokwaleka ye-blade, kodwa intloko elifutshane kwenza kube ngaphantsi kancinci. Ngaxa lithile, bobabini imiqadi ndawonye, esiza tuberosity le radius. Umsebenzi iphambili izo- uthathwa ulisonge izandla kule ndawo engqinibeni ebangela uninzi umthambo ngenxa yokuba kule ntshukumo.

uqeqesho ubuqili

Le wabaqalayo impazamo ixhaphakileyo - Impontshelwa mihla izo-, nto leyo iba nefuthe elibi izihlunu. Isibakala sokuba imicu izihlunu Andinaxesha ziziqhelanise imithwalo enzima, ngoko ke bafanele ukuba kancane. Umzekelo efanelekileyo kuba iseti ukusebenzisa 3-4 ngeveki (iingalo, ezizezi iihambo eziqhelekileyo ejimini), iyileyo ungatsala iiyure 1-1.5. Kwaye yonke into kufuneka kuqhutywa ngesantya olunzulu, ngaphandle ikhefu ukuphumla ixesha elide. Khumbula ukuba, ukuba abanxibe impahla uthanda inani elikhulu kophindo, yaye uqeqesho "ngokusebenzisa intlungu hellish." Konke oku kuya kwenza nje kuphela izihlunu zakho yabalasela ngakumbi, kodwa ukwandisa umthamo wabo. Phakathi bodybuilders usebenzisa ngezininzi nabameli xa igazi aqukuqela kwizihlunu, ebizwa pampas. Qiniseka ukuba ingqalelo oku xa ekhetha umthambo ukuze afakwe bicep.

Njengoko ngokuba izo-, ukuba ukuzilolonga nje enye ngeveki. Kakade ke, oku kusebenza kuphela wabaqalayo, kuba bodybuilders sokuqeqeshelwa kungathatha iintsuku ezi-2 okanye ngaphezulu ukumpompa izandla. Eyokuqala ayikhuthazwa ukuyenza rhoqo ngakumbi, kuba izihlunu nje akayi kuba ixesha ukuze kakuhle, kwaye eneneni nokukhula unyuse kunokwenzeka kuphela xa imicu izihlunu liya kugqiba sokubuyisa ixesha ekuphulukenwe.

Andiyi Ndicinga ukuba imithambo awodwa ukhetho ilungileyo womdlali. Zomfana - Le umsipha enye, njengamanye amaninzi mzimbeni wethu. Kungenxa yoko le nto ukhetho engcono kungaba ngumsetyenzana esisiseko, phakathi kwabo barbells okukunyusa no dumbbells ngenxa izo- bemi, etsala yayinzima emxinwa kwi bar kwaye njalo-njalo. ukhetho kulingane lemisebenzi bodwa ifumaneka kuphela iimbaleki iminyaka 1-2 zomsebenzi.

Inani kophindo kunye nemithambo

Ukuba usebenza kumthamo kunye isiqabu, ukhetho ilungileyo ukukhula okubonakalayo kwezi izo- ngu 8-12 kophindo. Ukuba, ke, lo kuqala kufuneka kwandiswe ukusebenza ngamandla, kwanele ukuba nabameli 6-8, kodwa ubunzima enzima. Cwangcisa uya kuba ixesha malunga 1 umzuzu, enye imini zoqeqesho ayikho enqwenelekayo ukwenza ngakumbi 2-3 iiseti (le yokugqibela libhekisela ubungakanani umthambo lwenziwa yi yembaleki).

Ukuze kuthintelwe ukuziqhelanisa kwezihlunu, izo- zokumpompa scheme kufuneka itshintshwe, oko kukuthi, kufuneka ukhethe isethi eyahlukileyo icala ubonisa yonke Amazing. Kwabasaqalayo oku kunokwenziwa kanye kwiiseshoni 3-4. ngempumelelo enkulu ifunyanwa xa Ukunyuka okuqhubekayo umthwalo, xa ethile exercise ukuzilolonga idityaniswa yonke 2-3 kg umphunga. Ngokomzekelo, namhlanje benza dumbbells ephakamisa zalishumi eekhilogremu-12, yaye kwiveki elandelayo sele 14. Oku kukhuthaza ukukhula umthamo. Ekugqibeleni, ukuze kuphunyezwe izo- isifundo eliphezulu, ngamanye amaxesha kufuneka asebenzise izinto supertreninga, okanye njengoko kudla ibizwa ngokuba, "cuba".

Zomfana ukuzilolonga ihlangana ngokugqibeleleyo kunye nomsebenzi phezu esineendidi, amagxa, kunene, emva kunye nesifuba. Ngokubanzi, apha kuyimfuneko ukuba kunjani na, ngokuba umntu ngamnye ufana yedwa, yaye ezinye iindlela kunokuba efanelekileyo nenye, kodwa kuya kuba kubi omnye.

Iintsomi Ukuphika

elide Kuye kwaba "wadlala" eninzi yeentsomi kwi womnatha iintshukumo ezithile ukuze izo- enze imisebenzi ezahlukeneyo yaye ukusebenza kwawo. Ngokomzekelo, omnye ivumela izo- ngcono ukuphuhlisa ububanzi, ifomu yesibini umthwalo incopho, inxalenye esezantsi wesithathu ukuphucula izihlunu njalo njalo. Ukuziqhelisa, izinto zahlukile kakhulu: imilo nayiphi imisipha inikwa umntu ngendalo, eli nalibekelwayo zemfuza. Ngoko ke, awukwazi ukutshintsha kucacile isihlunu, kwaye ukuba kunokwenzeka, yenza kube nzima kakhulu. Kwakhona qaphela ukuba nawuphi na umthambo-100% isebenzisa zomfana. Abo amabali badla ezimbalini ukuthetha ezisezantsi neziphezulu izibophelelo rectus abdominis (kumaphephandaba), nto leyo nayo ezisebenza ngokupheleleyo nayo nayiphi msebenzi, neliqwalasela esihlunwini.

Nantsi i okunika umdla. Izazinzulu kumava Brazil yabanjwa kanye ngubani ukubonisa uhlobo umthambo kunceda ntoni nkulu zomfana hypertrophy. Kule experiment, abangama-22 nenye ngaphambili nenze into imidlalo yentsimbi. Aba bantu azibophela electrode into yokuba kunokwenzeka ukuba ukulinganisa umthwalo olubangelwa kule okanye indawo zomfana. Ngenxa yoko, i intsimbi ubuncinane kakuhle liphuma entanyeni, "kwibhentshi ibhala", njengoko awo ye intshukumo encinane kakhulu. Won yi ukuzilolonga ezingundoqo apho umthwalo neuromuscular kuka lonke awo, ukwenza intshukumo ngasentla olusebenzayo.

Lo msebenzi best

Sele sathetha ngayo amava umdla. Ngoku makhe sinikele ingqalelo ngakumbi kumxholo beemvavanyo evumela ukuba uqeqesho umzimba ukusebenza kakhulu ukuze uphuhliso imiqulu ezinkulu nesiqabu.

• Lo msebenzi esingundoqo izo- e abanxibe impahla kuqwalaselwa phakamisa iintsimbi, nto leyo eza ngokukhawuleza kangangoko kunokwenzeka ukwandisa ubunzima bayo. Ukongeza, intshukumo ikwaquka umsebenzi izihlunu ezi ziyenza.
• Ukopha dumbbells bicep nalo umdla. curls natshintshanayo kunye dumbbells - kwenye intshukumo ebandakanya izihlunu ezininzi (amagxa, izo-, deltoids ngaphambili kunye nabanye). Injongo yale umthambo nefuthe ngqo kwi izo- isandla ngasinye ngokwahlukeneyo.
• curls kanzulu - intshukumo kakhulu, nto leyo evumela ukulawula awo le intshukumo, kwakunye ngobuqhophololo kunye nesantya kubulawa.
• "Uzigcina" - umsebenzi omangalisayo ekuvumela ukuba "inqaku" umsipha emva iintshukumo ezisisiseko. bodybuilders abaninzi bathi oku ngendlela okuhle uphuhliso ibhanti igxalaba-ray. Kakade ke, kwakhona wabandakanya zomfana.
• Le yokugqibela ukuzilolonga ezichazwe thina - esi sigcawu ukuvumela. Ukusuka icala, oko curls ogudileyo ngogxininiso ecacileyo iingalo. Kukho kwahluka eziliqela ekwenzeni kwayo, kodwa sonke sabelana yinto efanayo - zithambekele umzimba wakho phambili de kwinqanaba apho izandla zenu ziya kuba ukuxhoma phantsi.

zomfana ukumpompa Lungisa kufuneka sibandakanye mzekelo ungasentla, ngokuba kuphela kulo mzekelo uya ezizuze iziphumo ezigqwesileyo.

Uqeqesho Umzekelo kwabasaqalayo

Ngoko ke ngoku sinikela omnye uqeqesho ukhetho ukuthi ilungele iimbaleki namava kulo mdlalo yentsimbi. Ukopha bicep ku ejimini kudityaniswe ngokugqibeleleyo kuqeqesho ngasemva, ukuze bayithathele ingqalelo le nto:

• Siqala umzuzu-5 ashushu-up, leyo umzimba wakho ebilayo.
• Sibheka kuzo deadlift. Yenza 2-3 iiseti nabathengisi-8.
• Uhambise elilandelayo baya kuhlatywa yintonga ithambeka - iisethi 3 kophindo 8.
• Kuqinisa ekubambeleleni bar ebanzi - 3 iiseti ukuba "ukusilela". Kule nxalenye yokugqibela yoqeqesho ijolise ukumpompa umva, yiya zomfana.
• Ukuphakamisa iintonga emi phezu izo- - 2-3 iiseti nabameli 10-12.
• dumbbells Ukuphakamisa kokuhlala - 3 iiseti koboniso lwe-10.
• "Ucingo" i izando zomfana.

Ibangela ukuba lo msebenzi.

zomfana ukumpompa ekhaya

hlabathi lanamhlanje linamandla kakhulu, nentywenka abantu abanaxesha ukutyelela lokuzilolonga. Noko ke, oku akuthethi ukuba isizathu sokuba ukulibala malunga noqeqesho, ngenxa yokuba uqeqesho olusebenzayo ekhaya yokwenene. Umthambo yazo zininzi, nje ukuba bammise umnqweno ukuba isibini kwezixhobo. Ngokuphathelele yokugqibela, zimbini kuphela: dumbbells kunye bar.

khangela i zomfana zokumpompa efanayo njani ukuba apha ekhaya? Iintshukumo dumbbells kungenziwa emi okanye ehleli esitulweni. Malunga ukuzilolonga ngokwabo ngexesha uthatha ithuba element of abanxibe impahla siye ochazwe ngaphambili (uphakamisa dumbbells emi / ehleli, izando, njalo njalo). Kwi bar uyakwazi ukubamba up abambelele umva ukuba bomthwalo kwi izo- okanye ukubambelela elimxinwa.

ukudla

Kubonakala, amandla ntoni apha ukuba zokumpompa izo- - oku sesona sihloko iphambili kweli nqaku? Kunjalo, abanxibe impahla yinxalenye ebalulekileyo, kuba ayisayi kuphumelela ngaphandle akukho iziphumo ezifanelekileyo kunye ukutya okunezondlo. Kuqala kwinto zonke, qiniseka BZHU Umlinganiselo ekutyeni. scheme Ideal: 2-2.5 grams leeprothini nganye 1 kg ubunzima bomzimba, iigram 4-5 carbohydrate nganye 1 kg ubunzima bomzimba, kwaye 1 gram ngamanqatha nganye 1 kg ubunzima bomzimba.

Njani na ukukhula kwezihlunu? Uqeqesho, imicu izihlunu ayagxininiswa, kutheni kwakheka microcracks. Ngenxa yoko, ukuze bazizalisa, womdlali kufuneka kudla imali ezinkulu zokutya protein, ngokuba iimolekyuli iiproteins ukuzanelisa "amanxeba", ukwanda kwezihlunu umthamo.

Ekuphetheni

Ukumpompa zomfana kwiimbaleki ezininzi amaninzi kuqala, ngenxa yokuba esikhulu waziphakamisela ebantwini izandla zakhe ngamaxesha khangela umxhelo kakhulu. Landela amacebiso ethu - kwaye uya kufumana impumelelo ebalulekile!