Noa boikoetliso ba pele 'me u ee setsing sa boikoetliso. Re na le boikoetliso bo nepahetseng ba matsoho bakeng sa hau bo tla u fetola papali ka metsotso e 30 feela!

Author: Roger Lockridge

Ke lintho tse fokolang haholo ha li bapisoa le lipompo tsa letsoho tse bolaeang le maikutlo a hore u sa tsoa qeta boikoetliso ba hau bo botle ba li-biceps le triceps. Ntho feela e ka etsang hore koetliso ea matsoho e be betere le ho feta ke ho fokotsa nako eo e e nkang ho e etsa.

Moralo oa Express Workout o ka pel'a hau! Re hlophisitse sete ea letsoho ea 'molai e tla qala mesifa ea hau ka metsotso e 30 feela.

Ho ikoetlisa ka letsoho la metsotso e 30

Ho phahamisa bar bakeng sa li-biceps khahlano le lebota

Phapang ena ea ho phahamisa li-biceps barbell, u hatella mokokotlo oa hau leboteng ho qoba ho sisinyeha ha 'mele le tšebeliso ea karolo ea inertial. Haeba u na le mathata ka matsoho kapa litsoe, nahana ka ho sebelisa EZ bar e otlolohileng ho fapana le moo. Ho seng joalo, laela bar ka boima bo lekaneng ho fihla ho hloleha lipakeng tsa 8-10 reps.

Qala ka ho tšoara ka bophara 'me u etse sehlopha sa pele sa li-reps ka mokhoa o hloekileng ka ho fetisisa o ka khonehang. Ebe, ntle le ho khefutsa, tsamaea ka mokhoa o moqotetsane 'me u etse li-reps tse ling tse 8-10. Phomola metsotsoana e 45. Pheta ho fihlela u entse lihlopha tse 3.

Superset: Dips le Diamond Dips

Boikoetliso ka bobeli ke metsamao e bolaeang ea boima ba 'mele ho chesa mokokotlo oa letsoho.

Qala ka li-dips tse 10, u boloke 'mele oa hau o otlolohile ho lebisa tlhokomelo ho triceps ea hau.

Hang ha u qeta ho sutumetsa ho qetela, oela fatše 'me u etse li-push-ups tse 10 tsa "diamond". Li-push-ups tsa daemane, kapa li-push-ups tsa daemane, ke phapang ea boikoetliso boo ho bona matsoho a amang 'me menoana ea hau e etsa taemane, kapa daemane. Phomola metsotsoana e 45 pakeng tsa li-supersets.

Superset: Tlosa Dumbbell Curl le Tate Press

Superset ena e sebetsa ka bobeli biceps le triceps. Li-dumbbell curls bencheng e tšekaletseng li thusa ho arola li-biceps - e leng sona seo u lekang ho se fihlela. Etsa bonnete ba ho etsa bonnete ba hore karolong ea pele, matsoho a ka morao ho sefofane sa torso, 'me ka holimo ho phahamisa, li-biceps li tsitsitse ebile li hatelloa ka hohle kamoo ho ka khonehang.

Ka mor'a ho qeta ho khumama ho qetela, pepeta li-dumbbells holim'a hlooho ea hau 'me u qale ho etsa mochine oa khatiso oa Tate. Boloka likhahla tsa hau li le ka ntle ho pholletsa le motsamao, 'me u phahamise li-dumbbells holimo. Theola boima butle-butle ho boloka mesifa e tsitsitse, u se ke ua lumella li-dumbbells ho ama sefuba sa hau.

Emisa hanyane botlaaseng ba mochini o mong le o mong oa khatiso. Ha u qetile superset, phomola metsotsoana e 45. Ka kakaretso, o tlameha ho etsa li-superset tse 3 tse joalo.

Lekhalo la matsoho bakeng sa li-biceps ho simulator

Scott Bench Curl ke semathi se setle sa ho ikoetlisa ka bicep. Boikoetlisong bona, u tla etsa boikoetliso ba mochini u sebelisa mokhoa oa ho phomola / ho emisa / ho theola (RPD) sethaleng sa ho qetela ho qeta li-biceps. Haeba ha o e-s'o sebelise mokhoa ona pele, kea u tiisetsa, ho bohlokoa ho leka ODS 'me u tla e rata ka hohle kamoo ke e ratang kateng. Phomola metsotsoana e 45 ka mor'a lihlopha tse peli tsa pele, ebe u qala ho etsa sete ea OTP.

Mekhoa e 'meli ea pele ea ho koala matsoho ho simulator eo u e etsang ka mothapo oa setso. Qala setsi sa hau sa ho qetela sa PPD ka ho finyella ho hloleha ha mesifa - etsa 8 reps kapa joalo. Phomola metsotsoana e 5 'me u etse li-reps tse seng kae hore u hlolehe. Hona joale fokotsa boima ba ho sebetsa ka 25% 'me u phete hape - ho hlōleha, khefu, ho hlōleha. Fokotsa boima ba 'mele hape 'me u phete mokhoa ona hape. E hlaha ntho e kang 6 minsets ka mokhoa o le mong. Li-biceps tsa hau li tla utloa mojaro 'me u tla rata pompo ena.

Kneeling Triceps Extension

Ho etsa boikoetliso bo tsebahalang ba ho khumama ka mangole ho tlosa ho qhekella mme ho thusa ho arola li-triceps tsa hau. Ha e le hantle, ena ke boikoetliso boo u bo ratang ka nako e 'nè ea mohlokomeli oa sehlooho sa Monghali Olympia Jay Cutler, kahoo u ka ba le bonnete ba hore u tla fumana pompo ea pele ea triceps ea hau.

Boikoetlisong ba ho qetela ba boikoetliso, o sebelisa sete e tšoanang hantle le mokhoa oa ho pheta-pheta joalo ka li-curls tsa mochini. Ha ho liphetoho le phomolong. Etsa mekhoa e 'meli e tloaelehileng, ebe u qala sete e le 'ngoe ea OPD ho kenya bullet ha u ikoetlisa. Ka nako ena, o lokela ho fumana maikutlo a hore matsoho a hau a halikiloe ka mocheso o tlaase.

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