How to download biceps lapeng, ha a bo fa metsotso e seng mekae letsatsi

Biceps - sena ke mesifa, e leng e le rata ho bontša theoha mong le e mong, kakatletse letsoho la ka litsoeng. Sena ke e rata ho bontša "strongmen" ba lilemo tsohle, ho tloha ho bana ba sekolo ho bodybuilders litsebi. E ne e le ka mesifa ena lerato ho tsota banana ka le mabopo a leoatle 'me ka tlelaseng ea boikoetliso, hoo e mong le ho intša mabapi monna o leka ka matla ha soabisa Fans bokhoni ba bona. Sehlooho sena se e re bolella kamoo re ka ballon le biceps lapeng, 'me mofuta ofe lintho ho ke ke bohlokoa lebisa tlhokomelo e khethehileng.

Ha koetliso ea kamehla ka tlelaseng ea boikoetliso, ha u na nako, se ke ua nyahama - e ntle "pumped" biceps ka fumanoa le le lapeng, ka koetliso eo bonyane hora ka makhetlo a mararo kapa a mane ka beke. O tla hloka haholo a batla a - patterned dumbbell, ha e le boitlhakiso li tse seng kae tse lakatsehang ho phetha kamehla, 'me ikitlaetsa ho se hokae. Potlako pumped biceps tla Range ho tloha ka boitlhakiso li tse seng kae tse sa rarahanang ho hlalositsoe mona ka tlase.

Mantlha tsa boitlhakiso hore eketsa biceps ka nako e khutšoanyane - e mefuta e fapaneng ya mechine le dumbbells. Tsena li akarelletsa fofomoga ho tloha boemong bo kopano, nyollela sekametse, diagonale "hamore" baholo le mathata a khotsofalletse ho toba le thaole le. Haeba sebetsana le ho kenya tshebetsong tsa boitlhakiso tsena tse bonolo, joale e e hlakileng haholo kamoo ho ballon le biceps lapeng le fumana sephetho ka libeke tse 'maloa.

Baholo ba lutse. Ho phetha sena u lokela ho lula setulong 'me a nke e dumbbell bekha se dikilogeramo ka tlase ho tse hlano. Hona joale re qala ho chenchana ho hōlisa liatla tsa hae ho eena, ba kobang bona ka elbows le hula mahetleng ka. Ka nako eo, ha litsoeng bopa le hlaha ka lehlakoreng le letona, ke habohlokoa ho qala ho sebetsa ka matsoho, ho biceps le ka nako qetellong ne bonakong kamoo ho ka khonehang. Ka nako eo, ha letsoho le leng o tsosoa a bapileng, bobeli ba lokela ho khutlela boemong ba eona ba pele. Phetha upgrades joalo ho hlokahala ho disete tse tharo tsa ka makhetlo a leshome e mong. Ha nako e ntse, e tla ba ka khona ho eketsa boima ba 'mele oa e mong le e dumbbell.

Sekametse nyollela. Mong le e mong moatlelete 'me mokoetlisi ke mang ea tsebang mokhoa oa ho ballon le biceps, kamehla ho eletsa ho qala sebelisa litlhahiso tsena. Ho itšetlehile ka 'nete ea hore o nyollela, tse kang tse boletsoeng ka holimo li phethile ka boto sekametse (ho ka nkeloa sebaka ke e kholoanyane setulo inflatable banana bolo kapa backrest). Letsoho la e tsitsitseng e le hore e litsoeng angle thehoa le 'mele oa likhato tse mashome a mane a metso e mehlano,' me boima ba 'mele dumbbell e lokela ho ba bonolo ho laela mesifa (hore o tle o lokela ho thonaka, kahoo monna eo o ne a sa tlose dumbbell ka makhetlo a fetang leshome le metso e mehlano). Ho phetha e mong le ho ikoetlisa ka ho dikelaka tse tharo tsa ka makhetlo a leshome.

Diagonale "hamore". A eme le dumbbells matsohong a qala ho phahamisa ba ka bonngoe, ho ama mahetla bo fapaneng. sena se bontša kamoo ho di-pump fihlela biceps hao, hammoho le khatello e ka letsohong extensors, mahetla mesifa le brachioradialis mesifa. O ile a etsa palo e tšoanang ka makhetlo e le ho ikoetlisa e fetileng.

Baholo le letona khotsofalletse. Eme (maoto a ka mahetla bophara ntle ho Finyella) qala ho alternately tlose dumbbells otlolohileng khotsofalletse, liatla "ba le bang." Matsoho e lokela ho ba bonolo ho koba butle le ka ntle ho fetola khotsofalletse. Ka holimo a ts'ehetsana lokela ho etsoa khefu ea bobeli, 'me joale tsoela pele ho ikoetlisa ka. Re etsa fofomoga joalo ke ka makhetlo a leshome ka disete tse tharo.

Baholo ka thaole. Kotelemisaka bomoyi e dumbbell bekha leshome kapa lesometlhano (qetellong ba boima ba 'mele ho ka eketsehileng) dikilogeramo ka thaole e telele' me ba qala ho phetha upgrades, ho boloka elbows oa hao joalokaha u ntse kamoo ho ka khonehang. Nakong ea moepa tseo u lokela ho tsamaea borashe ba banyenyane, ho fetola e khotsofalletse ho se nke lehlakore ka litleneng "mocheng". Se ke la lebala ho etsa khefu e nyenyane ka holimo, ho fokotsa mesifa ka nako ena.

Hona joale u tloaetse le "karolo mogopolofela", e leng se tla u bontša kamoo u ka ballon le biceps lapeng. Le kamoo litlelase tsena ke hore u be atleha ikwetlisetse, ho itšetlehile ka kamehla ke mosebetsi le ho eketseha workloads.