Ukuzivocavoca kwi-biceps

Amanye amantombazane, aqala ukuqeqesha, azikhethele izindawo zokukhomba, ezidinga umsebenzi osebenzayo kakhulu futhi azikhohlwe ngokuphelele ukuthi umzimba womuntu ungumzimba owodwa, futhi ukuthuthukiswa okuhlangene okulodwa ngeke kuholele kunoma yini enhle. Awunakwenzeka ukuthola okungenani uhlelo olulodwa lochwepheshe, olunikeza umthwalo omkhulu emilenzeni nasecindezela futhi akukho mthwalo ezandleni nasemuva. Thuthukisa umzimba wakho kufanele ube ngokulinganayo, kuphela lapho uzothola imiphumela emihle. Yingakho i-biceps yokuzivocavoca amantombazane inesidingo njengamadoda.

Izenzo eziyisisekelo kuma-biceps: izincomo zabaqalayo

Uma usanda kuqala ukutadisha, noma usanda kubona isidingo sokuzivocavoca kwi-biceps, kufanelekile ukukhumbula imithetho ebalulekile ezokwenza ukusebenza kwakho kuphephe futhi kuphumelele. Ngakho, uhlu lwabo olugcwele:

1. Ungayisebenzisi nsuku zonke, ngoba imisipha isenamandla kakhulu kulowo mthwalo. Ukwandisa kufanele kube kancane kancane. Qala ngezinhlelo zokusebenza ezingu-2-3 ngesonto, futhi ukwandise inani labo kancane kancane.
2. Ama-biceps ekukhuleni ngezitimela ezinkulu ezinkulu ngesitimela kanye kanye ngesonto. Uma umgomo wakho nje ukuletha izandla zakho zibe yi-tonus, ungabi nezikhathi eziningana ngesonto.
3. Ungathola imishini eminingi yokuzihlukanisa, lapho kuphela i-biceps esebenza khona, kodwa izivivinyo eziyisisekelo zisebenza kahle. Isibonelo, ukudonsela phansi, noma ukudonsa emthambekeni we-reverse hold. Uma ungekho esikhathini esidlule uhlanganyele, ukuhlukanisa ukuzivocavoca kwi-biceps, awukwazi ukufaka phakathi kohlelo.
4. Ukukhula kwemisipha, kunconywa ukuthi kwenziwe okuphindaphindiweyo kuka-8-12, nokwandisa amandla ezandla - 6-8.
5. Ekuqeqesheni okulodwa akudingekile ukuba ufake okungaphezulu kuka-1-2 umzimba kuma-biceps. Nokho, njalo emavikini amabili kuya kwamane, lezi zivivinyo zinconywa ukuba zishintshwe kwabanye.
6. Ukuqeqesha ama-biceps kunconywa kanye nangemuva, isifuba, amahlombe, ama-triceps nama-forearms.

Lungisa izivivinyo ze-biceps

Kunezivivinyo eziningi ezahlukene, sinikeza njengesibonelo ethandwa kakhulu. Faka phakathi kokusebenza kwabo ngo-1-2 kuzo zonke izikhathi.

1. Ukufudumala. Ukuma, emuva kunembile, imilenze ibhekene ne-shoulder width. Faka, phakamisa izandla zakho phezulu, ume lapho imizuzwana engu-15-20, wehlisa izingalo zakho. Phinda izikhathi ezingu-10.
2. Ukuzivocavoca nge-biceps ne-bar (umzimba ngokomzimba). Isikhundla sokuqala: ukuma, izinyawo ezinhlangothini ububanzi ngaphandle, izinyawo ezihambisana komunye nomunye, ezandleni ze-barbell noma bodybard, ubambe nge-back back (izintende ngokwakho), emuva kuqondile. Thatha umoya, ubambe umoya wakho uphakamise ibha kuze kube sezingeni eliphezulu kwesifuba, ume isikhashana. Izindlebe kufanele zihlale ezinhlangothini, futhi izibambo - azihambisani. Kancipha kancane kancane ibha, kodwa ungayigodli ngokuphelele i-elbow.
3. Ukuzivocavoca "phakamisa kusuka odongeni." Isikhundla sokuqala: ukuma, ukuxhomeka odongeni noma ukubambelela odongeni lwesiSweden. Yenza amasethi amabili we-push-ups ayishumi.
4. Ukuzivocavoca "ukususa kusuka phansi kusukela emadolweni". Isikhundla sokuqala: uhlezi phansi ngezandla eziqondile, amadolo nezinsipho zezinyosi ukuze umzimba kusuka ekhanda kuya emadolweni kuwumgwaqo oqondile. Yenza amasethi amabili we-push-ups ayishumi.
5. Ukuzivocavoca kwe-"push-up" esephambili. Isikhundla sokuqala: uhlezi phansi ngezandla eziqondile kanye nezinyawo zezinyosi ukuze umzimba kusuka enhlokweni kuya enyaweni ulayini oqondile. Yenza amasethi amabili we-push-ups ayishumi.
6. Ukuzivocavoca "ukudonsa". Gwema ukubopha emuva (isundu kuwe) phezu kwe-crossbar, okusemkhakheni wekhanda. Ukujikijela izingalo zakho, udonsa umzimba. Yenza inombolo ephakeme yezikhathi.

Iningi lezivivinyo ezihlongozwayo zinhle kubaqaphi futhi kusiza ukwenza uhlelo lokuqeqesha luphelele.