Vamwe vasikana, vanotanga kudzidzira, vanosarudza ivo pachavo nzvimbo, dzinoda basa rakaoma zvikuru uye kukanganwa zvachose kuti muviri wemunhu inhengo imwe chete, uye humwe hunobudirira hunoita kuti urege kutungamirira chero chinhu chakanaka. Iwe haunzwisisi kuwana kamwe purogiramu imwe yezvidzidzo, iyo inopa mutoro mukuru pamakumbo uye mumhepo uye pasina mutoro pamaoko uye kumashure. Ita muviri wako unofanirwa kuva wakafanana, chete ipapo iwe uchazadzisa zvakakosha. Ndokusaka biceps kudzidzira kwevasikana yakakosha sevarume.
Basic maitiro pa biceps: mazano kune vanotanga
Kana iwe uchangotanga kudzidza, kana kuti uchangobva kuona kukosha kwekuita maitiro pa biceps, zvakakosha kukuyeuka mitemo inokosha ichaita kuti basa rako rive rakachengeteka uye rinobudirira. Saka, mazita avo akazara:
- Usashandisa zuva rega rega, nokuti mishonga haisati yakundikana pamutoro akadaro. Kuwedzerwa kunofanirwa kuve zvishoma nezvishoma. Tanga ne 2-3 kushanda kwevhiki, uye kuwedzera nhamba yavo zvishoma nezvishoma.
- Biceps yekukura nechitima chikuru chezvitima kamwechete pavhiki. Kana chinangwa chako chiri kungoisa maoko ako mu tonus, usamanikidzana kazhinji pavhiki.
- Unogona kuwana zvakawanda zvekudzivirira maitiro, umo mabiceps chete anoshanda, asi maitiro ekutanga anoshanda zvakanaka. Semuenzaniso, kukwevera kubata pasi, kana kukwevera mumatope emusana. Kana iwe usati wamboita zvekare kare, uchidzivisa maitiro pa biceps, haugoni kuisa purogiramu.
- Nekukura kwemaviri, zvinokurudzirwa kuti zviite 8-12zve kudzokorora, uye kuwedzera simba remaoko - 6-8.
- Muchikoro chimwe chete hazvidiwi kuisa zvinopfuura maitiro 1-2 kune biceps. Zvisinei, mavhiki maviri kusvika mana, maitiro aya anorayirwa kuti achinjwa kune vamwe.
- Kudzidzisa biceps kunokurudzirwa pamwe nechemberi, chifuva, mapepa, triceps uye forearms.
Ruramisa biceps maitiro
Kune maitiro akawanda akasiyana-siyana, tinopa semuenzaniso inonyanyozivikanwa. Itai kuti vaite basa ravo 1-2 kune avo nguva dzose.
- Wakashisa. Chimiro, musana wakarurama, makumbo akafukidzwa-upamhi zvakaparadzana. Inhale, simudza maoko ako kumusoro, imira ipapo kwemaminitsi 15-20, chesa maoko ako. Dzokorora kanomwe.
- Dzidzirai biceps nebha (muviri mumuviri). Kutanga nzvimbo: kumire, tsoka dzakaputika pamapapiro, zviyero zvakaparadzana kune imwe, mune maoko e barbell kana bodybard, ibatisise nechisungo chemashure (michindwe pane iwe pachako), mushure wakarurama. Tora mweya, tora kufema kwako uye usimudze bhari kusvika kumucheto wepamusoro webhokisi, pause. Mavhiri anofanirwa kuramba ari pamativi, uye mashizha - kwete kumira. Gururudza zvishoma nezvishoma bhari, asi usasunungura gorosi zvachose.
- Dzidzira "kusimuka kubva pamadziro." Kutanga nzvimbo: kumira, kusendamira pamadziro kana kubatisisa kumadziro eSweden. Ita 2 masheji e-10-push-ups.
- Dzidzira "kusimuka kubva pasi kubva pamabvi". Kutanga nzvimbo: gara pasi nepasi nemaoko akajeka, mabvi uye zvisikwa zvetsutso kuitira kuti muviri kubva pamusoro kusvika kumabvi mutsetse wakarurama. Ita 2 masheji e-10-push-ups.
- Ita maitiro ekufambisa "kusvitsa-kubva kubva pasi." Kutanga nzvimbo: gara pasi pasi nemaoko akajeka uye masokisi ezvigunwe kuitira kuti muviri kubva kumusoro kusvika kumakumbo mutsetse wakarurama. Ita 2 masheji e-10-push-ups.
- Dzidzira "kudhonza-up". Bata chikamu chemashure (palm palm iwe pachako) pamusoro pemutsetse, iyo iri pamucheto wemusoro. Kupfugama maoko ako, kuvhomora muviri. Ita nhamba yakawanda yenguva.
Zvizhinji zvezvirongwa zvinoshandiswa zvakanaka kune vanotanga uye kubatsira kuti chirongwa chekudzidzisa chive chakakwana.