Yandisa i-biceps ekhaya

Yandisa i-biceps ekhaya

I-biceps yenye yeendawo zomzimba ezithanda kakhulu ithoni, inceda ukukhulisa ubunzima bemisipha kunye ukwenza i-anatomy entle kunye nemithambo yemihla ngemihla. Imithambo esiyicebisayo kufuneka yenziwe ekhaya, ngoncedo lwe uhlobo oluthile lwedumbbell okanye amandla omzimba, ukunceda ukwandisa i-biceps.

Ezi zivivinyo zinokusetyenziswa zizo zombini izini, zihlala ziqinisekisa ukuma okunganyanzelwanga kunye ukunceda umva ukuba uzilungise ngexesha lokwamkela imo. Ukuba unee-dumbbells ekhaya, uya kumisela injongo efanelekileyo, kodwa ukuba into oyifunayo kukusebenza ngohlobo oluthile lobunzima, ungasoloko ulubuyisela endaweni ethile ngohlobo lwebhotile ezaliswe isanti okanye amanzi, okanye into onokuthi uyibambe. ngezandla zakho ngokulula. Iincwadi nazo ziyasetyenziswa, njengoko zinjalo iibhanti elastic.

Ukuzivocavoca kweDumbbell

Cofa i-curl kunye needumbbells okanye ezifanayo

Lo msebenzi ngowona uqhelekileyo onokusetyenziswa kwaye ngowona unokwenzeka. Ukuma wolule iingalo zakho kunye nento esesandleni sakho, zama ukugoba ingqiniba yakho kwicala le-biceps yakho, ukusuka phezulu ukuya ezantsi. kufuneka ndenze Iiseti ezi-3 zophindaphindo lwe-15 nganye.

Yandisa i-biceps ekhaya

curls ezigxininisiweyo

Lo msebenzi ucetyiswa kwabaqalayo, apho kuya kufuneka ukuba wenziwe ngoncedo lwe-dumbbell okanye efanayo kunye nesimo sokuhlala.

  • Hlala esitulweni kwaye jingisa umzimba phambilikodwa ngaphandle kokugoba umqolo wakho.
  • Thatha ubunzima ngesinye sezandla yaye enye iyixhasa ngesundu ichukumisa idolo elihambelana nayo.
  • Ingalo enobunzima kufuneka iguqulwe ukusuka phezulu ukuya ezantsi, okokuqala kufuneka inwebe emadolweni okanye emlenzeni (kungekhona yonke indlela ezantsi) kwaye inyuke iye egxalabeni. Siza kwenza i-3 okanye i-4 uchungechunge lokuphindaphinda kwe-15 nganye.
Inqaku elidibeneyo:
Kuthetha ukuthini ukwanga ngamandla endodeni

ii-barbell curls

Ukuba unobunzima be-barbell ungenza lo msebenzi ngale miyalelo ilandelayo. Ngumsebenzi oqhelekileyo apho iidiski zobunzima zongezwa njengoko umthambo uqhubeka kunye neziphumo ekuhambeni kwexesha.

Yandisa i-biceps ekhaya

  • Kukho oko yima imilenze yohlulwe kancinci kwaye ikumphakamo wesinqe. I Umva kufuneka uthe tye ngokupheleleyo.
  • ibha ithathwe uyibambe ngezandla zozibini. Yolula iingalo zakho kunye nezihlahla ngokutsalela ibha phambili.
  • Ngoku gobela iingalo zakho ukuphakama kwegxalaba apho amanqindi kufuneka afikelele kwelo nqanaba.
  • Bamba i-pose imizuzwana embalwa kwaye ngokukhawuleza ubuyele kwindawo yokuqala.

Ukuzivocavoca ngoncedo lomzimba

Le mithambo nceda ukugcina izihlunu zamalungu athile omzimba nangamandla emizimba yethu. Yonke imihla ungawusebenzisa lo msebenzi wonke 15 ngemizuzu ngemihla, apho kwiiveki unokuqaphela iziphumo zayo.

Amacwecwe

Iiplanga ngumsebenzi olula wokuwenza. Nangona ilula, inokujika ibe yindleko kumzamo kwaye inzima ukuyenza igqibelele. Kufuneka gcina imvisiswano egqibeleleyo phakathi kweengalo kunye nomva.

Sinomdla wokuqinisa amandla kwiingalo, kodwa umva awufuneki ukuba wonakaliswe, ngoko ke kubalulekile ukuwugcina uqinile. Ukwenza lo msebenzi kubalulekile ukuba undoqo ibekwe ngokuchanekileyo ukwenzela ukuba intshukumo iqhutywe ngokuchanekileyo.

Undoqo ligama lesiNgesi elithetha i-nucleus okanye indawo esembindini yomzimba wethu. Iquka imisipha yendawo ephakathi: indawo yesisu, indawo ephantsi kunye nomva. Umsebenzi we'core' kukuzinzisa ummandla we-lumbo-pelvic ukwenza nayiphi na intshukumo.

Ukwenza iplanga kufuneka wenze ngena kwindawo yokutyhala, ubuso bujonge phantsi kunye nomzimba owandisiweyo emhlabeni. Goba iingqiniba zakho kwi-engile ye-90 degree kunye nokuxhasa ubunzima kwiingalo zangaphambili. Kufuneka ugcine yonke i-trunk ngokuthe tye, ugcine umgca ocingelwayo kunye ochanekileyo ukusuka ezinyaweni ukuya entloko, ngelixa uphakamisa umzimba kwaye uhlehlise kwakhona, ngaphandle kokuthinta umhlaba.

Yandisa i-biceps ekhaya

iipush-ups esitulweni

Ikwangulo msebenzi sithe sawuphawula ngaphambili. Umahluko kukuba imilenze kufuneka iphakanyiswe esitulweni. Sigcina umzimba ngokulinganayo kumgca othe ngqo kwaye ujonge phantsi kunye iingalo siza kube sisenza iipush-ups phezulu nasezantsi.

Ii-push-ups

I-push-ups efanayo kufuneka yenziwe, kodwa ukubeka ulusu kwimilo engu-V. Kule meko umva awusekho kumgca ochanekileyo, kodwa kuya kufuneka ukuba phakamisa iimpundu kwaye wenze i-V eguqulweyo. Siza kwenza i-push-ups ngokusebenza i-triceps kwiingalo kunye namagxa.

Sinokuyibona ngokucacileyo loo nto siqinisa iingalo ngoncedo lobunzima bobunzima bethu. Kwelinye icala, sinokusebenzisa umthwalo we into ethile okanye ukusetyenziswa kweedumbbells, kunjalo akukho mfuneko yokuya kwindawo yokuzivocavoca Kodwa sinokukwenza ekhaya. Kucetyiswa ukuba wenze le mizobo kwisantya esiphakathi kabini ukuya kathathu ngeveki.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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