Boikoetliso bo matla ba 10 Bicep Curl Force

1 - Biceps Curls

Li-biceps curl mohlomong ke mokhoa o tloaelehileng ka ho fetisisa oa setso o lebisang mesifa ea bicep. Ka ho sebelisa li-dumbbells, o ka sebetsa matsoho ka bobeli ka boithaopo, e leng tsela e ntle ea ho sebetsana le bofokoli leha e le bofe boo u ka ba le bona letsohong la hau le sa laoleheng.

1. Ema ka maoto ka bophahamo ba lehare, o sa sebetse ha u ntse u tšoara li-dumbbells tse boima-hare ka pel'a lirope.
2. Tlanya li-biceps mme u khumama matsoho, u kokotse litekanyo ho ea mahetleng.
3. Etsa lihlopha tse emisitseng mme li tlise boima bo phahameng ka hohle kamoo o ka khonang ntle le ho sisinya likhahla.
4. Fokotsa butle-butle litebelisoa, u boloke botebo bo fokolang liphatleng tse ka tlase (mohlala, u se ke ua koala manonyeletso 'me u leke ho thibela ho ferekana ka mesifa)
5. Pheta bakeng sa li-1-3 tsa li-8-15 tse khutloang.

2 - Curls ea Barbell Bicep

Sebopeho sa li-barbell coil ke tsela e ntle ea ho sebetsa lihlooho tse peli tsa bohloa bo boima ho feta kamoo re ka sebetsanang kateng le li-dumbbells. Ena ke thoriso e kholo ho li-curl tsa dumbbell tse lumellang hore u sebetse ka letsoho ka leng.

1. Ema ka maoto ka bophahamo ba mokokotlo, o sa sebetse ha u ntse u nka boima ka pel'a lirope.
2. Tlanya li-biceps mme u khumama matsoho, u kokotse boima ho ea mahetleng.
3. Etsa lihlopha tse emisitseng mme li tlise boima bo phahameng ka hohle kamoo o ka khonang ntle le ho sisinya likhahla.
4. Butle-butle boima ba 'mele, u lule u khumamela ka tlaase (mohlala, u se ke ua koala manonyeletso' me ua leka ho boloka tsitsipano ka mesifa)
5. Pheta bakeng sa li-1-3 tsa li-8-15 tse khutloang.

3 - kenyelletsa litlhaka tsa bicep holim'a ball

Ha ho na litsela tse ngata tsa ho fetola li-curl tsa bicep, empa tsela e le 'ngoe ea ho etsa hore boikoetliso bo be boima haholo ke ho li etsa ka nako e telele. U ka etsa sena ka bencheng e sekametseng kapa u sebelisa bolo ea boikoetliso, joalokaha ho bontšoa. Hobane u se u le tlaase, u tla tlameha ho sebetsa ka thata ho khahlanong le matla a khoheli, kahoo u ka 'na ua batla ho sebelisa boima ba' mele.

1. Lula ka bolo e nang le litekanyo tse phomollang lihlabeng.
2. Butle-butle u tsamaee maoto ho fihlela u ntse u theoha ka bolo e tšehetsang mokokotlo oa hao, litekanyo tse leketlileng ka matsoho.
3. Koola likhahla ebe o tlisa litekanyo ho lehetleng ntle le ho phunya matsoho.
4. Fokotsa ho theohela fatše, ho boloka ho koala hanyenyane ka lehlakoreng le ka tlaase ho mokete (u se ke ua koala manonyeletso).
5. Pheta bakeng sa li-1-3 tsa li-10-16 tsa morao.

4 - Litlhaku tsa Bicep - Lihlomo tse sa tšoaneng

Haeba o batla tsela e bonolo ea ho fetola liketso tsa hau tsa bicep, leka ho fetola matsoho. Ka ho fetola matsoho, o fetola boikoetliso bo itseng 'me o ka khona ho sebelisa boima bo boima ho feta boo u bo sebelisang ka li-curls tse tloaelehileng. Hobane letsoho le leng le fumana phomolo ha le leng le ntse le sebetsa, u ka fumana boima bo boima ka khetho e ntle.

1. Ema ka maoto ka lehlakoreng le le leng kapa ho sa tsotellehe hore na ke eng e ntle le ho tšoara litekanyo ka pel'a maotla, lifate tsa palema li shebile.
2. Etsa sekhahla se nepahetseng le ho pota boima ho ea mahetleng, ho boloka setsoe se tsitsitse.
3. Fokotsa boima ba 'mele, u lule u khumama ka tlaase ho boloka tsitsipano ka mesifa.
4. Pheta phetoho ka letsoho le letšehali.
5. Tsoela pele ho fetisetsa lihlomo bakeng sa li-1-3 tsa li-8-16 tse khutlang.
6. Qoba ho sebelisa matla. Etsa hore tsamaiso e liehe 'me e laoloe' me u se ke ua itlama.

5 - Moleli oa Curls on the Ball

Mohoeletsi oa li-curl ke phapang e le 'ngoe feela tseleng e tloaelehileng ea setlolo. Ka ho beha matsoho ka lehlakoreng le leng, o hlile o phephetsa lihlooho tse peli tsa mesifa ea biceps e le hore u ka hloka ho sebelisa boima ba 'mele ka mokhoa ona. Ka phetolelo ena, bolo e sebelisoa ho bopa mahlakoreng empa u ka boela ua etsa ts'ebetso ena ho benche ea bo-pula-maliboho. Haeba u na le lintlha tse ling tsa lejoe, u ka 'na ua batla ho tlōla ketsahalo ena.

1. Ho tšoara litebelo, ho khumama ka pel'a bolo ebe u itlama ka holim'a eona, ebe u kenya lihlopha tse ka bang sekete ho feta fatše.
2. Fokotsa litekanyo ho fihlela matsoho a batla a atolosoa.
3. Tlanya li-biceps ho phahamisa litekanyo ho fihlela li-forearme li le lehlakoreng le ka morao ho letsoho le ka holimo.
4. Pheta bakeng sa li-1-3 tsa li-10-16 tsa morao.

Litlhahiso

• Tsamaiso ena e ka ba lehlakoreng le ka pele la setsoe ha u sebelisa boima bo boima haholo kapa haeba u sa ipehe hantle. Haeba o utloa bohloko leha e le bofe kapa bobe, tlohela mosebetsi ona.
• Sebelisa taolo ha u theola boima ba 'mele ho qoba kotsi.
• U se ke ua khaotsa ho tsamaea ka nako e khutšoanyane. Leka ho theola boima ho fihlela matsoho a hao a batla a otlolohile.

6 - Curl ea Hammer

Joaloka khutsufatso e tloaelehileng e bontšitsoeng pejana, sekontiri se entsoeng ka hamore se hlasela mesifa ea biceps. Empa, ka lebaka la hore matsoho a fetohile, li-forear li boetse li fumana tlhokomelo e eketsehileng mosebetsing ona. Ho fetola boemo ba letsoho ho ka boela ha etsa hore mosebetsi ona o be thata ka tsela e fapaneng, kahoo o ka o etsa o kopane le li-curls tse tloaelehileng kapa li-curls tsa ho bapala ho finyella botlalo bo bongata ba biceps le forearms.

1. Ema ka maoto ka bophahamo ba lehare, o sa sebetse ha u ntse u tšoara li-dumbbells tse boima-hare ka pel'a lirope.
2. Etsa matsoho e le hore lifahleho li shebane le ho penya li-biceps ho fokotsa litekanyo ho mahetleng.
3. Etsa lihlopha tse emisitseng mme li tlise boima bo phahameng ka hohle kamoo o ka khonang ntle le ho sisinya likhahla.
4. Fokotsa butle-butle litebelisoa, u boloke botebo bo fokolang liphatleng tse ka tlase (mohlala, u se ke ua koala manonyeletso 'me u leke ho thibela ho ferekana ka mesifa)
5. Pheta bakeng sa li-1-3 tsa li-8-15 tse khutloang.

7 - Likhahla tsa maiketsetso

Li-curls tsa ho imeloa, kamoo lebitso le bolelang kateng, ha le nke feela mahloriso hore le fumane mokhoa oa hau hantle, hape le bonahala le tsepamisitse matla a hau ho fihlela mokokotlong oa hau. Ena ke boikoetliso bo matla boo u lokelang ho bo beha bofelong ba ho ikoetlisa ka biceps hore u fumane mali maling a hao (kapa 'pump').

1. Lula kapa u khumame 'me u tšoere borumu ka letsohong le letona.
2. Ema ka pele, ho boloka lesela le se ke la kopanela le ho theola lehare le letona ka hare ho letheka le letona.
3. Etsa sekhahla le ho kenya letsoho mahetleng ntle le ho sisinyeha setulong. Ha ho hlokahale hore o ama lehetla la hao.
4. Fokotseha hohle (beha sekoti se senyenyane ka har'a sefahleho ho boloka tsitsipano ka biceps) 'me u phete bakeng sa lichelete tse 1-3 tsa li-8-16 tse ling ka lehlakoreng le leng.

8 - Barbell Concentration Curl

Mokokotlo oa ho imeloa ke boikoetliso bo babatsehang bakeng sa li-biceps le phetolelo ena, e entsoeng ka li-barbell, e eketsa le ho feta. Ka phetolelo ena, u se u le boemong bo holimo, bo fokotsang mefuta e mengata ea ho khanna 'me e hloka hore abs le morao ba sebetse ka thata ho u boloka u tsitsitse. Hobane ho tsamaea ha nako e khutšoaane, u tla ikutloa ka tsela ena, kahoo qale ka boima ba 'mele ha u sa tsoa etsa mosebetsi ona.

1. Lula setulong kapa ka bencheng 'me u tšoare li-barbell tse boima bo boima bo nang le matsoho ka mahetla-bophara bo arohane.
2. Ho koahela kahare, ho boloka mokokotlo o otlolohile le ho sa sebelisoe, le ho khomarela lihlopha ka hare ho liroto.
3. Qala ho falla ka matsoho a otlolohileng, lithupa li leketlile ho fihlela bohareng ba shin.
4. Tlanya li-biceps ho phunya li-barbell holimo kamoo u ka khonang (mokoloko oa ho tsamaea o tla khutsuoa ka lebaka la boemo ba hau).
5. Fokotsa ho theohela fatše, ho lula u khumama hanyenyane ka mahlakoreng ka tlaase ho phallo.
6. Pheta bakeng sa li-1-3 tsa li-10-16 tsa morao.
7. Boloka mokokotlo o matla le morao ho otlolohile ho pholletsa le mokhatlo.

9 - Reverse Curls

Le hoja li-biceps tsa setso li ikoetlisa, joaloka li-curls, sebetsana le li-biceps hammoho le li-foregms, lehare le ka morao ke tsela e ntle ea ho lebisa tlhokomelo e kholo holim'a li-forearms. Ka morao-rao, o tlosa liatla tsa matsoho e le hore li-forems li etse boholo ba mosebetsi ha li-biceps li thusa joaloka synergists. Tsamaiso ena e ntle ho mang kapa mang lipapaling tse kang golf, baseball kapa tennis moo u hlokang matla a pele le matla a ho tšoara.

1. Tšoara li-dumbbells tse mahareng-tse boima ka pel'a lirope ka liatla tse shebaneng le liroto.
2. Etsa boima ho ea mahetleng e le hore li-forems li eme 'me liatla li hlahe.
3. Fokotsa ho theolela fatše mme o pheta bakeng sa lisebelisoa tse 1-3 tsa li-8-16 tsa morao.
4. Ho tloaelehile hore matsoho a hao a atolohe ka lehlakoreng ka holimo ho mokha ona.
5. U ka boela ua etsa ts'ebetsong ena ka barbell.

10 - One-Arm Preacher Curl holim'a Ball

Mohoeletsi oa li-curl ke mosebetsi o motle oa ho arola mesifa ea biceps. Ka ho phomola letsoho holim'a benche ea mohoeletsi kapa, tabeng ena, bolo ea boikoetliso, u nka tsoelo-pele ea mokhatlo, u lumella biceps ho etsa mosebetsi oohle. Ha u sebelisa bolo bakeng sa boikoetliso bona, ikoetlisa ka boemo ba hau ho fihlela u ikutloa u tšehetsoa 'me u khona ho sebelisa mokhoa o motle ho pholletsa le boikoetliso boo.

1. Beha boima bo boima-boima fatše ka pel'a hau mme u fetele pele ho bolo e le hore torso e tšehetsoe.
2. Ho eketsa letsoho le letona holim'a bolo e le ho nka sekoti, ho boloka mokokotlo oa letsoho holim'a bolo. Hlokomela hore u se ke ua tšoaea setulong mona mona. Etsa bonnete ba hore u fetela pele ka bolo e le hore u ka fihla boima ba hae ka mokhoa o sireletsehileng.
3. Tlanya li-biceps ho pata boima bo lekaneng lehetleng, ho boloka letsoho le otlolohile.
4. E fokotseha fatše, u se ke ua koala motsoako oa sefahleho, 'me u phete li-1-3 tsa li-8-16 hape u fetole mahlakoreng.