Yadda za a gina da biceps

Ba abin mamaki shi ne ake kira biceps dan wasa katin kasuwanci. Saboda haka, kusan duk magina suke sha'awar yadda za a tsotso up your biceps. A general, karfi da kuma iko biceps ƙawata wani mutum mafi alhẽri daga da scars. Wannan shi ne wani sirri ra'ayi na marubucin. Ina da, a cikin manufa, cike da scars, don haka zan iya kwatanta.

Domin tsotso up your biceps, za ka bukatar wani lokaci kuma, daidai da, haƙuri. Ba abin mamaki sai su ce: cewa rauni bodybuilder a wadannan "feats" iya ba. Yadda Pump up your biceps dama a gida? Muna bukatar wani abin zamba.

Our biceps yi ayyuka kamar lankwasawa da hannu da kuma hannu da dantse a wani hadin gwiwa, da kuma maye daga goga. Af, actuate wadannan ayyuka ta amfani da daya kawai sanda iya ba. Biceps lilo a kan mashaya, da ake ji tightening baya riko. A riko iya zama kunkuntar, matsakaici ko m.

Yadda za a gina biceps daidai ne - da sharudda cewa shiryar da ku,

• Biceps suna tsunduma cikin kusan duk na dan wasa horo. Saboda haka, idan aka talauci da dabarun, da dukan ci gaba da bodybuilder shan wahala. Saboda haka da yawa daga mu da hankali shi na bukatar mulki, kuma ba da taro na biceps.

• By tasowa da biceps, kana bukatar ka tuna da ci gaban sauran tsoka kungiyoyin.

Mafi ma'aura pumped biceps a gida, suna patterned dumbbell.

Yadda za a gina da biceps a gida - Darussan

Darasi na farko - Dagawa dumbbells alhãli kuwa a tsaye

• Tsoma hannun ka da dumbbells tare da jiki. Matsa dabino ta jikinka.
• Alternately tanƙwara da kuma daidaita ka magincirõri yayin da kiwon da dumbbell zuwa kafada.
• A wannan darasi an yi lokaci guda tare da hannayensa biyu.

Motsa jiki na biyu - Alternate dagawa a zaune matsayi

• Kana bukatar ka zauna a kan kujera.
• A saukar da hannuwa rike dumbbell matsa dabino ta cikin jiki.
• Duk da yake numfashi, yayin da muka ci gaba a goga da dumbbells kan kuma tanƙwara da hannu a cikin gwiwar hannu. Elbow yayin da kiwon.
• Unbend hannu, numfashi fitar da faduwa da dumbbell ta zuwa ga asali matsayi.
• Maimaita motsa jiki da sauran hannu.

Darasi na uku - karkata lifts

• Zauna a kan bene (mat), ya jingina da baya a kan babban kujera ko a kan wani bakin teku ball.
• Hands da dumbbells karya tare da wannan jiki, dabino fuskantar up short. Shugaban madaidaiciya.
• A lokaci guda sha taba tanƙwara hannuwanku. Magincirõri yayin da har yanzu.
• A cikin exhale, daidaita makamai.

Motsa jiki na hudu - Dagawa dumbbells a kan kujera da daya hannun

• Kana bukatar ka durƙusa a gaban wata kujera.
• Lean ƙirji na kujera.
• Daya hannu tare da wani dumbbell, da kuma sauran riƙe da kujera.
• Kada karkatar da kai da kuma ba da shan hannu da dumbbell a kan kujera, tanƙwara zuwa sha taba da kuma tanƙwara shi a gwiwar hannu kamar yadda ka exhale.
• Same yi tare da sauran hannunka.

Darasi na biyar - Dagawa da biceps tare da tawul

• Tsaya a mike.
• Dumbbell riƙe, ya sunkuya a gaban shi tare da dogon tawul.
• A kan zukar lanƙwasa da hannu, kokarin kiyaye ka magincirõri a wani ajali matsayi.
• A cikin exhale, daidaita makamai.

Yadda za a gina da biceps, bisa manufa, shi ne m. Amma, idan ka riga magana game da namiji kyakkyawa, ba superfluous don koyi yadda za a gina babba kirji tsokoki.

Swing kirji na iya zama ta amfani da wadanda wannan dumbbells.

Darasi farko

• Dauki wannan matsayi a cikin na uku darasi - Zauna a kan bene (mat), ya jingina da baya a kan babban kujera ko a kan wani bakin teku ball.
• Hands diluted da kaya masu nauyi a cikin daban-daban kwatance, matsa dabino fuskantar sama. Shugaban madaidaiciya.
• Yin numfashi. Kamar yadda ka exhale, tanƙwara da makamai a lokaci guda, kawo dumbbells a lokaci guda sosai a kusa da kirji.
• A cikin exhale, shimfidawa da makamai tare da dumbbells.

Darasi na biyu

• Tsaya a mike. Hands da dumbbells runtse saukar. Matsa dabino ta jikinka.
• Inspiratory dumbbells lokaci guda tashi zuwa matakin na cikin kirji da saki a daban-daban kwatance a kan mara tausayi yakan kishi hannu.
• A cikin exhale, hannuwa tankwasa a gwiwar hannu, dumbbells ake kawo wa kirji da fada saukar.

Yawan maimaitawar ga dukkan darussan ayyana wa kansu. Babban abu ne da cewa shi ne wannan. Ina yi ta maimaitawar 15.