Li-curls tsa Dumbbell ke boikoetliso ba ho sebetsana le li-biceps ka thoko. Baatlelete ba etsa li-curls tsa dumbbell ho eketsa molumo oa li-biceps, le ho nts'etsapele tlhoro ea tsona ho feta. Boikoetliso bona ke ba batho ba ikarotseng, ha ho utloahale ho sebetsa ka litekanyo tse kholo, hobane li-biceps li rata palo e kholo ea ho pheta-pheta le maikutlo a phahameng a ho tlatsa mali. Mokhoa oa boikoetliso o bonolo haholo, empa sheba ho potoloha: moeti e mong le e mong oa bobeli ea ikoetlisetsang o etsa phoso, mme boima ba mesifa ea matsoho a bona ha bo eketsehe ka lilemo.
Sehloohong sa rona kajeno, re tla u joetsa hore na u ka pompa matsoho joang u sebelisa boikoetliso bona, kamoo u ka eketsang bokhoni ba ho etsa li-biceps curls ka li-dumbbells, le hore na ke phapang efe ea li-biceps curls e loketseng lipheo tsa hau.
Ke mesifa efe e sebetsang?
Ha u etsa boikoetliso bona, u jarisa mesifa ea biceps lehetleng (biceps) ka thoko, 'me boholo ba mojaro bo oela karolong ea eona e kaholimo, e fanang ka li-biceps sebopeho sa tlhoro.
Lintho tse matlafatsang boikoetlisong bona ke li-forearm, li-bundle tsa mesifa tse ka pele, li-brachialis, brachyradilis le li-flexor tsa letsoho.
Mefuta ea li-curls tsa dumbbell
Li-curls tsa Dumbbell li na le likhetho tse 'maloa. Li ka etsoa ha u ntse u eme, u lutse, u sebelisa benche e khethehileng ea Scott, kapa u robetse. Ka mor'a moo, re tla fumana lintlha tse qaqileng mabapi le mofuta o mong le o mong oa boikoetliso.
E eme dumbbell curl
Li-curls tsa dumbbell tse emeng ke phapang e atileng haholo ea boikoetliso bona. Hoa hlokomeleha hore ha ho etsoa, ho kopitsa hanyane hoa lumelloa, e leng se lumellang ho sebetsa ka boima bo fokolang ho feta, ka mohlala, ka li-curls tsa matsoho tse nang le li-dumbbells. Boikoetliso bo ka etsoa ka mekhoa e fapaneng:
- Ho khumama ha matsoho ka tsela e fapaneng (e 'ngoe) ka li-dumbbells - etsa pheta-pheto e le' ngoe ka letsoho le letšehali le le letona ka ho le leng. Ha re fetole boemo ba letsoho, ntlheng e tlase re leka ho otlolla li-biceps ka hohle kamoo ho ka khonehang;
- Ho koba matsoho ka li-dumbbells tse tšoereng hamore ("lihamore") ke motsamao oa mantlha o kenyeletsang brachialis le mesifa ea forearm. Brachialis e ntlafalitsoeng hantle ka pono "e sutumetsa" li-biceps ka ntle, e leng se etsang hore bophahamo ba letsoho bo be kholo, mme li-forearm tse ntlafalitsoeng li eketsa matla a ho ts'oara le ho re thusa ho sebetsa ka litekanyo tse kholo ho huleng metsamao;
- Ho koba matsoho ka li-dumbbells tse nang le supination - motsamao ona o ama likhoele tse ling tsa mesifa ka lebaka la ho phahamisa letsoho ha o ntse o phahamisa molumo. E ka etsoa ka bobeli le ka nako e le 'ngoe ka matsoho a mabeli.
E eme e kobehile ka holim'a dumbbell curl
Ho koba letsoho ka thutsoana ha u ntse u sekametse ke boikoetliso bo hlokang hore o be le mokokotlo o matla o tlase le ho tsepamisa mohopolo o moholo mesifeng e sebetsang. Ho kgothaletswa ho e etsa ka boima bo bobebe le mofuta o moholo oa ho pheta-pheta (12 le holimo). Ha u shebile fatše hoo e batlang e le ho tšoana le fatše, phethola sekoti hanyane ebe u leka ho se phahamisetsa lehetleng le leng, u etse khefu e khuts'oane ntlheng ea khutsufatso ea tlhoro.
O lutse Dumbbell Curl
U lutse Dumbbell Curl - Lula pheletsong ea benche 'me u etse li-curls tsa dumbbell tse fapaneng kapa ka nako e le ngoe. Boemong bona, ho tla ba bonolo ho uena ho boloka boemo bo nepahetseng ba litsoe, mme mosebetsi oa hau o tla atleha haholo.
U lutse bencheng e sekametseng e kobehileng e nang le litelu
Ha u lutse bencheng e sekametseng ka li-dumbbells - ka ho beha benche morao hanyane ka hanyane (likhato tse 20 ho isa ho tse 30), u tla ikutloa u otlolohile ka li-biceps tse tlase ntlheng e tlase ea molumo. Ho koala matsoho ka li-dumbbells ha u ntse u lutse ka lehlakoreng le leng ho lokela ho etsoa hantle, ka ho lieha ha metsotsoana e 2-3 sebakeng se tlase, ka hona li-biceps li tla fumana khatello ea maikutlo e phahameng, e lebisang ho kholo ea eona.
Ho koba matsoho ka li-dumbbells tse robetseng bencheng e sekametseng
Dumbbell Curl ka benche e kenelletseng - Beha mokokotlo oa benche likhatong tse ka bang 45 ebe u robala ka mpeng. Ka nako e ts'oanang, phahamisa li-dumbbells ho li-biceps ka matsoho ka bobeli ho ea hloohong, o leka ho se fetole boemo ba litsoeng nakong ea katamelo. Karolo e mpe ea mokhatlo le eona ha e bohlokoa joalo - ha ho joalo ha re theole boima, empa re bo laola ka lisenthimithara tse ngoe le e ngoe ea bophahamo. Boikoetliso bona bo loketse batho ba nang le mathata a mokokotlo, kaha ha a na mojaro oa axial mokokotlong.
Li-curls tse tsepamisitsoeng tsa Dumbbell
Li-curls tsa dumbbell tse tsepamisitsoeng ke boikoetliso bo ka thoko ba biceps. Biomechanically, e ts'oana le li-curls tse kobehileng, empa mona re sebetsa le ho feta re le bang, hobane setsoe sa letsoho le sebetsang se lutse lengoleng kapa seropeng se tlase. Etsa boikoetliso ka mokhoa o hloekileng; ha ho utloahale ho qhekella mona.
Dumbbell Curl ka Bench ea Scott
Scott Bench Dumbbell Curl ke boikoetliso bo ts'oanang le ba biceps curl. Leha ho le joalo, sena se hloka ho tsepamisa mohopolo o matla karolong e mpe ea molumo, sena se tla otlolla li-biceps hantle le ho thusa ho fihlela pompo e matla. Haeba boikoetliso ba hau bo se na benche ea Scott, boikoetliso bona bo ka etsoa bencheng e tloaelehileng e nang le maemo a feto-fetohang - beha feela mokokotlo oa hau lehlakoreng le letona ebe o its'etleha holim'a hau.
Melemo ea ho ikoetlisa le ho hanyetsa
Boikoetliso bona bo thusa ka botlalo ho sebetsana le libaka tsa li-biceps tseo ho leng thata ho li "hokela" ha o sebetsana le barbell kapa li-simulators tsa block. Ho sebetsana le li-dumbbells ha ho hloke ho tsepamisa mohopolo haholo maemong a nepahetseng a 'mele joalo ka ha o phahamisa mekoallo ea li-biceps, mme ho bonolo hore re thehe khokahano ea methapo le mesifa e sebetsang.
Phapang efe kapa efe ea ho phunya ha dumbbell ha e khothaletsoe bakeng sa baatlelete ba lemalitsoeng ke setsoe kapa manonyeletso le mahetla. Nakong ea ts'ehetso ea "dumbbell", mojaro o mongata o theoa sebakeng se sa folisoang ka botlalo, se atisang ho lebisa khafetsa ea leqeba.
Mokhoa oa ho ikoetlisa
Ho sa tsotelehe hore na o phahamisa li-dumbbells tsa mofuta ofe (o eme, o lutse, o kobehile, jj.), Melao-motheo ea tekheniki e lula e tšoana. Ho latela mokhoa o nepahetseng ho tla u thusa ho tsepamisa mohopolo ho li-biceps tsa hau le ho thibela kotsi e ka bang teng.
- Sebakeng sa ho qala, letsoho le atolositsoe ka botlalo, mokokotlo o otlolohile, 'me litsoeng li haufi le' mele ka hohle kamoo ho ka khonehang kapa li tsitsitse (joalo ka li-curls tse tsepamisitsoeng kapa ho phahamisa li-biceps bencheng ea Scott). Mokhelo ke ho koba matsoho ka li-dumbbells letsoapong - mona setsoe ha se na tšehetso, 'me re ke ke ra se hatella' meleng. Leha ho le joalo, sena ha se bolele hore o ka tsamaisa setsoe pele kapa morao - sena se tletse likotsi.
- The dumbbell e phahamisoa ka pululo. Batho ba bangata ha ba utloisise lebitso la boikoetliso. Ho koba ha letsoho ho lokela ho emela ho kobeha ha letsoho, mme eseng ho lahlela molumo o holimo holimo ka boiteko ba 'mele oohle. Ho bohlokoa hore re laole li-biceps ka nepo, 'me re se ke ra lahlela dumbbell maemong a otlolohileng ka theko efe kapa efe.
- Karolo e mpe ea motsamao e lokela ho tsamaea le ho hema. Motsamao o lokela ho ba mokelikeli mme ho bohlokoa ho tsepamisa maikutlo ho maikutlo a ho otlolla li-biceps.
Likarolo le liphoso tse tloaelehileng
Haeba boikoetliso bona bo sa u isa ts'ebetsong e hlakileng ea ho eketsa molumo oa letsoho, u ntse u etsa ho hong ho fosahetseng. Ho na le mekhoa e 'meli ea ho tsoa: hira mokoetlisi oa hau' me u hlophise mokhoa oa ho etsa boikoetliso bona tlasa tataiso ea hae, kapa bala ka hloko karolo ena ea sengoloa sa rona mme u nahane ka tlhaiso-leseling e fumanoeng.
Liphoso tsa Newbie
- Ho sebelisa li-dumbbells tse boima ka tumelo ea hore projectile e boima, mesifa e tla pompa kapele. Ho sebetsa ka litekanyo tse boima ho tla etsa hore mosebetsi o be thata le ho feta - o ke ke oa khona ho utloa khutsufatso le katoloso ea li-biceps. Ntle le moo, ha o na monyetla oa ho etsa li-reps tse lekaneng. Mofuta o buelletsoeng oa repic bakeng sa biceps ke makhetlo a 10-15.
- Ho qhekella ho feteletseng. Ho lumelloa ho ithusa ka 'mele feela nakong ea reps ea ho qetela ea 2-3, ha mesifa e se e batla e hloleha. Haeba u qala ho lahlela dumbbell holimo ho tloha ho pheta-pheta pele, ho ithusa ka mahetla le mokokotlong, joale boima ba ho sebetsa bo boima haholo.
- Boemo bo fosahetseng ba litsoeng. Ho thata haholo ho tlisa litsoeng pele ha o phahamisa li-dumbbells ho li-biceps ka supination - hona ho bohloko ho manonyeletso a litsoeng.
- Ts'ebeliso ea lebanta la liatleletiki ho sa hlokahale. Se ke oa sebelisa lebanta le ikhethileng ntle le haeba u na le mathata a mokokotlo. Mojaro oa axial o bobebe haholo mona 'me ka sebele u ke ke oa tsoa kotsi. Leha ho le joalo, ho sisinyeha ho hloka sekhahla se nepahetseng sa ho hema, ho latela tatellano ea ho hema le ho ntša moea lebanta ho thata haholo.
Likarolo tsa mahlale
Haeba u hlokometse 'me u lokisa liphoso tsohle tse kaholimo, joale ela hloko malebela a' maloa a bonolo ka likarolo tsa mahlale a boikoetliso. Ba tla u thusa ho rua molemo ka ho fetisisa ho eona.
- Ba qalang ba bangata ba lula ba ipotsa hore na ke eng e atlehang haholoanyane bakeng sa koetliso ea matsoho: li-curls tsa dumbbell kapa lihamore. Karabo e bonolo: boitlhakiso ka bobeli bo sebetsa ka ho lekana ha bo etsoa ka nepo, empa lihamore le tsona li sebetsa liphakeng le brachialis. Etsa boitlhakiso ka bobeli ho holisa le mesifa le ho boloka boholo ba botle.
- Fapantsha boikoetliso ba hau ba letsoho - sena se tla hatisa li-biceps tsa hau hantle. Fokotsa tatellano le palo ea boikoetliso ka boikoetliso bo bong le bo bong.
- Boloka lebelo le sa fetoheng sethaleng sohle - sena se tla u nolofalletsa ho tsepamisa mohopolo ho ho etsa li-biceps tsa hau.
- Ha mokhatlo o ikarola haholoanyane, ho ba betere bakeng sa kholo ea li-biceps. Leka mokhoa o latelang: ha u tsepamisa maikutlo ho kobeha matsoho kapa ho kobeha matsoho bencheng ea Scott, sebelisa letsoho le bulehileng 'me u suthise letsoho hanyane ho uena - sena se tla boloka li-biceps li le tsitsipanong e sa feleng le ho li thibela ho phomola ntlheng e tlase. Ha e le hantle, boima ba dumbbell bo lokela ho ba nyane.
- Ho ipehela mohopolo bakeng sa mosebetsi o ikhethileng oa li-biceps, leka mefuta e mengata ea li-biceps curls tse nang le barbell kapa dumbbells. Ho etsa sena, ema ka mokokotlo o otlolohileng 'me u itšetlehe ka eona ka morao oa hlooho, morao le likoti. Hlokomela hore na mokhatlo o se o le boima le ho feta? Joale nahana hore mojaro ona kaofela ha o matsohong, empa ke mokokotlong le mahetleng a tlase. U ntse u nahana hore u ntse u pompa li-biceps tsa hao eseng tse ling?
