Pehea e palu ai i nā biceps ma ka home, hā'awi iā ia i mau minuke wale nō i ka lā

'O ke'ano o Biceps ke'ano o kēlā me kēia kanaka e hau'oli ai i nā manawa a pau, e kau ana i ka lima ma ka ku'e lima. 'O kēia ke aloha'ia e nā "kānaka ikaika" o nā makahiki a pau, mai nā haumāna o nā kula li'ili'i a'oi i nā bodybuilders professionals. He mea nui kēia i ke mahalo i nā kaikamāhine ma nā kahakai a me nā maka'āinana, no laila,'a'ole e'imi kēlā kanaka kēia kanaka pono i kona mana'o punahele. E hō'ike ana kēia'atikala iā'oe e pili ana i ka pale'ana i kāu biceps i ka home, a me nā mea e pono ai'oe ke uku aku i ka mea nui.

Inā'a'ole'oe e lawa i ka manawa no ka ho'onā'ana mau loa i ke ke'ena hau'oli, mai hopohopo - hiki ke loa'a i ka home ka nani o ka "pumped up" bicep ma ka home, e hā'awi ana i kahi kula ma lalo o ho'okahi hola'ekolu a'ehā manawa i ka pule. No ka hana'ana i kēia, e lawe ana i kahi pōpopo kaomi - pa'i ka hapalua, manawa no nā hana he nui, a he mea makemake ia e hana mau, a he hana iki. Koke EII ni biceps e ka ÷ kekahi mau mea kino i ho'ākāka 'ia ma lalo nei.

XIX. Kino e hoomahuahua i ka biceps i loko o ka pōkole manawa - mea heʻano o nā lua kaomi waina i dumbbells. 'O kēia mau mea he mau ki'eki'ena mai ke kūlana noho, nā hāpai hāpai, ka "hammer" diagonal, e ho'oki'eki'e me ka'ākau pololei a ho'oki'eki'e ma luna o ke kāwele. Inā ho'omaopopo'oe i ka ho'okō'ia o kēia mau hana ma'alahi, hiki ke ho'omaopopo'ia ka pehea e pīpī ai i nā pipi i ka home a loa'a ka hopena ma'elua mau pule.

Kū a'e i kahi noho. No ka ho'okō'ana i kēia hana, pono'oe e noho ma luna o ka noho a hāpai i nā kumulā'au'a'ole e emi iho i ka'elima mau kilokani. I kēia manawa, ho'omaka mākou e hāpai i ko mākou mau lima i ko mākou mau lima, e ku'i iā lākou ma nā ku'eku'e a huki iā lākou i ko mākou po'ohiwi. Ma ia manawa, i ka wa a ke kuʻekuʻe akuʻano he huina pololei, ia mea nui ke hoʻomaka i ka hana me ka lima, a hiki i ka biceps i ka hopena wahi ua Makamae like hiki. 'Oiai ka pi'i'ana o kekahi lima i ka po'ohiwi, e ho'i ka lua i kona kūlana mua. E hana i kēia mau ho'omaika'i i'ekolu mau ala, he'umi manawa a kēlā me kēia. Ma ka manawa lō'ihi, hiki iā'oe ke ho'onui i ke kaumaha o kēlā me kēia pū'ulu.

Pāku'i ki'eki'e. 'O kēlā me kēia me'a a me ke kāpena,'o ia ka mea'ike i ka pupuhi i nā'iole, ke a'o mau i ka mea ho'omaka i kēia hana. Aia ia i ka hanana o nā loli, e like me ka mea i ho'ākāka'ia ma luna nei, ma luna o kahi papa e ho'opili'ia (hiki ke pani'ia e kahi pōpō pālahalaha nui a i'ole ka hope o ka noho). Ho'opa'a'ia ka lima ma ke'ano e hana ai ka ku'ehiwi me ke kino i kahi kikohā o nā degere he kanahā-kumamālima, a'o ka kaumaha o ka dumbbell e ho'okomo i nā'i'o i ka mea hiki ('o ia ka mea e pono ai e hō'ili'ili i hiki'ole i ke kanaka ke hāpai i ka pū'ulu nui ma mua o'umikumamālima manawa). Ho'ohālike'ia ka ho'olālā ma'ekolu mau hele'ana he'umi mau manawa.

Ke diagonal "hammer". Ke kū nei me nā pōkiona ma nā lima, ho'omaka mākou e hāpai iā lākou i kēlā me kēia manawa, ma kahi'ao'ao'ē a'e. Kēia hookoikoi hōʻike pehea e EII ni i kou biceps, e like me ka ke kanana nei i ka pulima oʻu extensors, 'ūhā mua nāʻiʻo a me ka brachioradialis Muscle. He mau manawa like ia e like me nā hana i hala.

Kū pololei ka ala'ana. Ke kū nei (nā wāwae e pa'a ana i ka laulā o nā po'ohiwi), ho'omaka mākou me ke ku'ikahi e ho'onui i nā dumbbells me ke kuhikuhi pololei, me nā poho "mai iā mākou iho." Ho'opūlou i nā lima me ka li'ili'i a hiki'ole ke ho'ololi'ia. I ka piko o ka pi'i'ana, pono'oe e ho'olālā e ho'omaha, a laila e ho'omau i ka hana. Pi'i mākou i kēlā me kēia pi'i'ana i nā manawa he'umi ma'ekolu mau ala.

Kū i luna o kahi kāwele. Ho'oponopono mākou i kahi pāpa'i he umi a he'umikūmālima (i ka manawa, hiki ke ho'onui'ia ke kaumaha) kilokilo ma kahi lō'ihi lō'ihi e ho'omaka ai e ho'okō i nā le'ale'a, e mālama mau i nā āpau e like me ka hiki. I ka wā o ka ho'ouka'ana, pono'oe e ho'ololi i ka poli, me ka ho'ololi'ana i ka ho'opa'a'ole'ana i ka lima "ma ke laina". Mai ho'opoina i ka ho'omaha iki ma kahi ki'eki'e, i ho'emi'ia ka'i'o i kēia manawa.

Ano oe e kama'āina i ka "ʻimi naʻauao loa", a e hoike aku oe pehea e a kowali ae i ka biceps ma ka hale. A i ke'ano hea e holomua ai kēia mau ha'awina i kāu hana, ma muli wale nō ia o ke'ano ma'amau o nā papa a me ka pi'i'ana o nā kaumaha.