Pumping biceps: noaia no ka pumping bicep kino

Novice 'âlapa i mau eager i pumping ka leo o na lima, makemake i ka hōʻike aku i kou mau hoa a me nā hoapili i "pāʻani" na biceps a me triceps. Ma keia 'atikala ke kakau i ka au mamuli, pehea ia e nana e like pumping na biceps, like hoʻi me walaʻau e pili ana i ka nui subtleties o ka hana ana me keia pae ana o nāʻiʻo. Akā, mua na mea mua.

Description o na biceps

Ke biceps mea he nui, pono hiki Muscle ma ke alo o ka poohiwi. Ua Ua loihi ua noʻonoʻo i kekahi ano o ka biceps nāʻiʻo o ke kanaka personification, a me ka auhau kino, kamaʻilioʻana, e hāʻawi aku ma muli o ka waiwai o na biceps. Most novice 'âlapa accentuate kaʻana like' ana i ka liona ka o ka pololei ma ka aʻo ana o na nāʻiʻo, makemake e ike i ke kuko i ka 43-45 kenimika ma anapuni. Ma keia manao, Usenet lehulehu, a me ka portals downright piha me keʻano o nā manaʻo kōkua ma luna o kona pumping, he nui o ka i mea wahahee.

No laila, i mea na biceps? Kēia Muscle he o mau kaola: he lōʻihi, Aia i loko o ka mua loa o ka lima, a me ka pōkole holo ana iki kokoke i ka pā hapa. originate Ua o ia mai ka luna kihi o ka huhui, akā, me ka pōkole pooʻo ia ka mea emi he uuku. Ma kekahi wahi, nā kaola akoakoa ana, e hele mai ana i loko o ka tuberosity o ke kahahńnai o. O ka papa kuhikuhi hana o na biceps ua manaoia e pa i ka lima ma ke kuʻekuʻe aku āpana e kauoha ana ka hapanui o ka hoʻokō 'o kaʻoi loa no ka mea, o keia neʻeʻana.

subtleties aʻo

Ka loa, he pono ole kuhihewa beginners - ka mea, ua kela la i keia EII ni biceps, a i ka hopena maikaʻi ia ma luna o nā nāʻiʻo. Ka mea i ka Muscle olona, mai ole i manawa e ke hakuloli i ka wahie, kaumaha, no laila, ka mea e hoʻomōhala i nā. Ka mea maikaʻi hoʻohālike makemake e he lākou no 3-4 workouts no pule (i na mea kaua, oia hoi, he pono ole huakaʻi ma ka hale haʻuki), kela mea keia mea o ka a e mau no 1-1.5 hola. A me ka pono e paa na mea a pau i loko o ka, pili iki mai, me ka lengthy koena, mai hemo mai. E hoomanao, pū, i bodybuilding makemake i ka nui helu o ka olelo, e me aʻo "ma ka läʻau eha." A pau o keia, e ole wale e kau nāʻiʻo nui koʻikoʻi, akā, i hoomahuahua i ko lakou leo. I waena o bodybuilders i hana me ka puu o ka Rep ka wā koko kahe i na nāʻiʻo, i kapaia pampas. Mai poina e noonoo i keia mea, i ka wa koho kino no ka pumping bicep.

Like no na biceps, ka mea wale kekahi workout no hebedoma. O ka holo ana, ua pili wale no beginners, no ka mea, 'oihana bodybuilders hiki ke lawe 2 lā a oi e EII ni lima. Ka mua ua i waiho i ka hana ia oi pinepine, no ka mea, na nāʻiʻo wale e ole i manawa e hoola i pono, a ma ka mea o ka ulu ana ma ka buke mea hiki wale nō ka wā e hoʻokō 'ia i ka Muscle olona, ke ola au.

ʻAʻole hana au e manaʻo i ka noho kaʻawale kino i ka mea maikaʻi i waeʻia no ka 'âlapa. Biceps - kēia mea ka ia Muscle, e like he nui'ē aʻe i loko o ko mākou kino. Ia mea ke kumu o ka maikaʻi loa i waeʻia e ia i ke kumu o hoounauna, i waena o lākou i ka punohu barbells a me dumbbells no biceps e ku ana, huki i ka puali ololi e loaʻa ma ka hoaka o, a pela-aku. Ua loaʻa hoaponoia i waeʻia o ka hoʻokaʻawale kino 'âlapa me 1-2 makahiki o ka hana wale no.

Ka helu o nā repetitions a me nā kino

Inā e hana ma luna o ka buke, a kokua ia, i ka mea maikaʻi koho no ka nui ulu ana o na biceps mea 8-12 repetitions. Inā, nae, o ka makakoho e hoonui mana hana ana, ia mea nui ia e 6-8 Rep, akā, kaumaha paona. E kau, e i ka lōʻihi like 'ole o ka ma kahi o 1 minuke, a i kekahi lā o ke aʻo mea i kupono no ka hana hou aku no 2-3 e puhi ia (i ka weuweu pili ia i ka nui o ka hoʻokō' hana 'ia e ka' âlapa).

I mea e pale aku Muscle ka hoʻololiʻana, pumping biceps noaia e hoʻololi e, i mea, e pono e koho i kekahi kau o ka pāʻewaʻewa e hoohana i na workout. No ka beginners keia hiki ke hana koke i ka 3-4 kau. I kā mākou ka hoʻokōʻana ua loaʻa ka wā o ka holumua ai māhuahua ma ka haawe ana, i ka wa a ka ua hoounauna workout ua hou kela 2-3 kg mahu. No ka laʻana, i keia la e hana hookiekie ana dumbbells he 12 kilograms, a me kēia pule aʻe mea ua 14. kēia stimulates i ka ulu ana o ka leo. Eia hoi, ma ka mea e hoʻokō i kā mākou study biceps, i kekahi manawa oe e hoʻohana supertreninga hehee wale, a me ka mea ua pinepine kapaia, "pepe".

Biceps workout Blend pono me ka hana ma luna o nā triceps, poʻohiwi, forearms, hoʻi a me ka umauma. I mau, eia ka mea, ua pono i ka hoʻokolohua, no ka mea, kēlā me kēia kanaka i kū hoʻokahi, a me kekahi mau 'ana i kūpono i e pono no ka bodybuilder, akā, ka mea e e hewa no kekahi.

Kaʻao a me ka hōʻole

Ua Ua lōʻihi Ua "pâʻani 'o ia" ka hailonaʻana o nā kaʻao a ma ka mea ulana pukapuka, i kekahi neʻe no biceps hana okoa hana, a i kā lākou hana. No ka laʻana, kekahi e leie aku maikaʻi biceps ulu ma ka laulā, i ka lua o ka palapala i ka piko haawe, hoʻoikaika 'ana i ka haʻahaʻa o ke kolu o ka Muscle, a pela aku. I ka mea, ua nui loa kekahi mau mea: i ke kinona o kekahi Muscle ua haawiia mai i ke kanaka ma ke ano maoli, i ua waiho genetically. No laila, e hiki ole hoʻololi i nā outlines o ka Muscle, a ina he mea hiki, e ka mea paʻakikī loa. Mākou kekahi e hoailona oukou i kekahi hookoikoi ka 100% hoʻohana na biceps. Ia mau moʻolelo pinepine flit i ka laua kamailio ana i ka lalo a me ka hoaka o rectus abdominis (ke kaomi), i no hoi ua hoʻohana loa me kekahi hookoikoi, me ka pulakaumaka ma ka Muscle.

Eia ka he hana hoihoi mea. Epekema, mai ka hana mai o Brazil i paa koke i hiki hōʻike i ke ano o ka hoʻokō 'kōkua hoʻonui loa hypertrophy biceps. Ma keia hoʻokolohua, Ua hele ia e 22 bodybuilder mua i hana ia me ka hao haʻuki. Mau kanaka hitched nā uila aʻa lolo me i ka mea, ua hiki e ana i ka haawe e hele mai ai i keia a me ua wahi o ka biceps. E like me ka hopena, i ka mea uuku efficient kila punohu i ka ai, "Scott ka Aha", e like me ka ikaika hawewe o ka neʻeʻana mea uuku loa. Lanakila ma ka hoʻokumu paʻa kino ma i neuromuscular haawe puunaue ma o ka ikaika hawewe holoʻokoʻa, ana i ka hua neʻe ka hoʻokō.

O kahi momona a me ka

Mākou i mua kamaʻilio e pili ana i ka hoihoi 'ka hoao ana. Ano, e ka uku hou hoolohe i ke kumuhana o ka hoʻokō 'ana i ae ai no ke kaupaonaʻana aʻo me ka ka hoʻokōʻana nui no ka hooulu ana o ka nui puke a me ke ola.

• I ka papa kuhikuhiE hoounauna no biceps ma ka bodybuilding ua manaoia e hookiekie ana i paona, a e like hikiwawe e loaa ana e mahuahua ai kona nuipa a. Eia hou, i ka neʻeʻana i nā i ka hana o na nāʻiʻo o ka forearm.
• Kahe ana ke koko bicep dumbbells mea i hana hoihoi. Ē aʻe curls me dumbbells - kekahi neʻeʻana i kŰia mau nāʻiʻo (mau poohiwi, biceps, mamua deltoids a me na mea e ae). Ke kumu o keia hookoikoi mea he pololei hopena ma luna o nā biceps o kēlā me kēia lima kaawale.
• I kia curls - maikai neʻeʻana, e leie aku i ka mana i ka ikaika hawewe o ka neʻeʻana, e like me ka pono me ka smoothness a me ka māmā o ka hooko.
• "Nā hāmare" - he kupanaha hoounauna ia e leie aku oe i ka "nāʻai" ka Muscle ma hope o ka hoʻokumu paʻa neʻe. He nui bodybuilders aku nei au i kēia me ka like me ka mea maikaʻi no ka hooulu ana o ka poʻohiwi-Ray kāʻei. O ka holo ana, ia i komo i ka biceps.
• I ka hope o ka hoʻokō 'ana i ho'ākāka' ia iā mākou - keia punawelewele, anuenue. Mai kaʻaoʻao, ka mea i laumania curls me ka mōakāka kākauʻana ma luna o nā kuʻekuʻe lima. He nui na likeʻole i loko o kona hoʻokō, akā, pau kaʻana like i na hiʻona - ek'ki i kou kino i mua a hiki i ka wahi, kahi a kou mau lima, e e noa e kau ia.

Pololei pumping biceps Pono e komo i ka luna hoounauna, no ka mea, wale nō i loko o keia hihia oe, e loaʻa maikaʻi loa i nā hualoaʻa.

Kumu aʻo no ka beginners

No laila, e ke lawe mai i kekahi o ka aʻo koho i mea maikaʻi no ka 'âlapa me iki ka hoao ana i loko o ka hao sport. Kahe ana ke koko bicep i loko o ka hale haʻuki ua pono hui me aʻo o ke kua, no laila, ua mākou lawe i loko o ka mooolelo i kēia mea:

• hoʻomaka mākou me ka 5-minuke mahana-i, a kou kino He overheated.
• E huli i ka deadlift. Hana 2-3 e puhi ia o 8 Rep.
• I kekahi hele nei, e kiolaia uanei oe kookoo ma ka hene - 3 e puhi ia o 8 repetitions.
• Tightens loaʻa ma ka 'aukā laulā - 3 e puhi ia i "ole". Ma keia hapa hope o ke aʻo pahuna e EII ni hoʻi, e hele i ka biceps.
• Poe e hookiekie ana i na laau e ku ana ma na biceps - 2-3 e puhi ia o 10-12 Rep.
• Hookiekie ana dumbbells noho - 3 e puhi ia o 10 repetitions.
• "Clog" ka biceps nā hāmare.

I ke hoʻoholo 'ia kēia hookoikoi.

Pumping biceps ma ka hale

I kēia lā o ka honua ka loa hōʻeuʻeu, hana pono mai i manawa e kipa i ka hale haʻuki he hailona ana o kanaka. Naʻe, i kēia mea,ʻaʻole he kumu e hoʻopoina e pili ana i aʻo, no ka mea, ka hoʻokō aʻo ma ka hale i ka loa maoli. A he nui hoounauna likeʻole, e, e haawi i ka makemake e e kekahi mau ana o na manao ona. E pili ana i ka hope, elua wale: dumbbells a me kaʻauamo.

Pehea e nana i ka ia pumping biceps ma kona home? Ka neʻe 'ana me nā dumbbells hiki ke hana e ku ai e noho ana ma ka noho. About na kino iho, oiai lawe ka lanakila o ka hehee ai o bodybuilding mākou i hōʻike mua (hookiekie ana dumbbells e ku ana / e noho ana, nā hāmare, etc.). Ma ka hookolokolo oe ke hopu i aʻe loaʻa i ka mea i kā mākou e haawe ma ka biceps a me ka puali ololi loaʻa.

ka ai

Ua makemake mea, ma ka mana iʻaneʻi, inā pumping biceps - keia mea i ka papa kuhikuhiE kumuhana o ka 'atikala? Aka hoi, bodybuilding mea he integral hapa, no ka mea, hiki ole e loaʻa me ka pono a me ka 'O ke kaulikeʻai i nā hualoaʻa. Mua o nā mea a pau, eʻoiaʻiʻo BZHU hiʻohiʻona i loko o kaʻai. Maikaʻi noaia: 2-2.5 nā huna o ke kumuʻiʻo no 1 kg o ke kino ke kaupaonaʻana, 4-5 nā huna o ka carbohydrate no 1 kg o ke kino ke kaupaona ana, a me 1 gram o ka momona no 1 kg o ke kino ke kaumaha.

Pehea ka Muscle ka ulu? Ma aʻo, ke Muscle olona, i 'aloʻahia, no ke aha la ka mea i hana microcracks. E like me ka hopena, ma ka mea e hoʻopiha iā lākou, i ka 'âlapa pono e hoʻopau nui dala o ka kumuʻiʻo ai, no ka mea, kumuʻiʻo nā lātoma hoʻopiha ka poe "eha", e māhuahua Muscle ma ka buke.

ma ka hopena

Pumping biceps no ka nui 'âlapa mea pinepine he makakoho, no ka mea, ka mea nui, a ua hoala hou mai i kona mau lima manawa a nana loa kilakila. E hahai mākou olelo - a oe e imi i ka paʻa mau i ka pomaikai!