Pehea hana i ke kino no biceps

E like me ka hola a me ka bodybuilding aia no he wahi lihi iki o keʻano o nāʻaoʻao o nā biceps nāʻiʻo o ka poohiwi. ? Aaei kino no ka biceps hiki ke hana e ku ana, e noho ana a me ka hene. I mea e maopopo a poe i ka loa ka hoʻokō, e pono e ike i kēia mau mea nāʻiʻo o nā mea kaua, a me ke ano o ka hana e hana.

No ke aha la i ka nele no biceps

na hana a pau o ke kanaka ma ka lima e hana traction rula, pū nā biceps. Pullups, lalo hookomo i loko o ka hene, a hiki 'ole me kaʻaoʻao kipaku aku i kēia hapa o ka kanaka musculature. Eia hoʻi, ia mea he PAaIEN o ka biceps kekahi kime pāʻani 'ana no beginners, pela no na mea he nui ma ke kahakai e hoohuli ana i ko lakou noonoo ana ma luna ona.

Ke mau loina o ka biceps workout

I mea e koho i ka loa ka hoʻokō kino no biceps, e pono e maopopo i ka nui rula o ka aʻo. E iho, keia Muscle ua i hoʻohana infrequently. Loa pinepine ka mea, ua hoʻohana 'ia i loko o ka huipūʻana me nā nāʻiʻo o ka mea hope, o ka oi aku ia me kona latissimus. No laila, ma ka loiloi mua kahua o ke aʻo, e kālele ana ma ka hoʻokumu paʻa kino , a neʻe ma i ka hō'īpale i nā like oe loaaʻi ka hana a me ka pono mākau.

kou nāʻiʻo loaʻa ka wā o ka palapala? acaeoey, ia mea pono e noiʻi i kona kanaka? ueo. Ua pili kekahi i na biceps. No hoi, ina e hana na kino no na biceps ma ka home, e loaa i ka maikaʻi ia e hoʻolohe i nā hualoaʻa 'oe i kā ia ma keia kahua o ka aʻo.

Inā ka hooulu ana o ka walaʻauʻana AEeAaOA o kou biceps loa ai ke kokua, akā mea, he mea uuku, e pono e hana i ka hoʻokō 'ana me ka kaumaha kaupaona me ka palena iki helu o repetitions - ole hou aku 5-6. Ma keia hihia, no ka biceps brachii kaʻina kānāwai smoothly ke kaupaona ana ka waiwai, a māhuahua ma ka nui.

Ma ka kekahi lima, ina i loaa ka lawa ka stress, a māhuahua me ka nui loa i hoʻokō 'ana i nā biceps, akā, ka mea, ua o ka papakaukau helehelena, ia mea pono e hana mai i kona ola. E hana i kēia, e hoʻohana i ke ku pono ina hana like. Ia mea, no laila, e pono e koho i ke kaumaha hookolokolo paha dumbbells, e hana hou aku ma mua o 12-14 repetitions i loko o kekahi kokoke loa i kahi.

Aia He He hapakolu i mea e pono ai no ka pono hooulu ana o keia hapa o ke ala a hiki i ka lima. Inā ka bicepsʻaʻohe deviations a dynamically ulu, ke kiʻekiʻe o mahuahua ke kaumaha a me ka kūlana kiʻekiʻe, e hoʻohana i ke kaupaonaʻana paona ai ia oe ke hana 11-12 repetitions.

Pehea hana i ke kino no ka hooulu ana i na biceps

dumbbell, barbell, expanders a me nā paona: he okoa hoounauna no biceps oe ke koho. Na ka papa kuhikuhiE mea - i ke 'ano o ka? Ieaoa nii?, A me ka pono hooko ana o ka neʻe' ana.

Ke kaumaha ma muli o ka wae 'ano o ke aʻo hoʻokokoke ke komo ana o kekahi okoa helu o repetitions ma ka laulā o ka elima a hiki i ka iwakalua. I ka Ia manawa, e like me ka hoʻokokoke e lawe 40 a hiki i 65 kekona - e Aloha no ia manawa na nāʻiʻo i malalo iho a hiki i ka loa efficient Anoanoaaiii. Alaila, ina e hana 5 Rep, kela mea keia mea o ka i lawe ma kahi o ewalu kekona, a ina i ka 20 - ma kahi o ekolu kekona.

IeAUPIIe, IAa IO Ua hoi puunaueia kekahi repetition manawa i loko o ka lākiō 1: 2. Kēia 'o ia hoʻi i ina oe e ia 6 kekona, ka haawe punohu i mau kekona, a lohi e palemo ai - eha. A Radio he uuku kūlana ma mua o kona hoala ua hakumakuma i ka lele ma ka hopena o ka biceps workout.

Haʻi'ōlelo kino no na biceps

Kekahi o ka loa e like me ka ano o ka hoʻokō 'ana i nā biceps mea ka noho kaʻawaleʻana aʻo luna o ka moku Scott. No kona manaʻo hoʻohana i kaʻaui papa, ma a ka 'âlapaʻanuʻu i kona mau kuʻekuʻe lima, a lohi e hoala i ka barbell paha dumbbells.

Eia kekahi, ia mea wäwahi i ka hoʻokō hoounauna me dumbbells e noho ana. Ka 'âlapa e noho ma luna o ka Aha, a hookiekie ae la ia lakou a hiki i ka AYEIE poʻohiwi. He nui na likeʻole o kēia neʻeʻana. No ka laʻana, ka mea hiki ke hanaʻia nō ia poʻe i nā lima, alternating hema a me ka lima'ākau, a me ka laumania kihi lima ana, ua leha aku dumbbells.