Kunabantu abaningi okuthi ngenxa yenkinga ye-coronavirus noma ngenxa yokushoda kwemali abafuni ukuya ejimini ukuyoziqeqesha. Noma kunjalo, lokhu akusho ukuthi ngeke bakwazi ukuthola imiphumela. Singaba nokuqeqeshwa okuhle kwezikhali ama-biceps ekhaya. Lezi zivivinyo zilungele ama-biceps futhi uzothola ukuchaza izingalo zakho. Ngaphezu kwakho konke, abesifazane abaningi bafuna ukuqeda le nkinga yokuxega kwezingalo. Ungaqeqesha ama-biceps kahle ekhaya ngamanye ama-dumbbells nokunye okubalulekile ukuze usebenze ngesisindo somzimba wakho.
Ngakho-ke, sizonikezela le ndatshana ukukutshela ukuthi uqeqesha kanjani ama-biceps ekhaya nokuthi yiziphi izici okufanele uzicabangele.
Ama-biceps ekhaya
Awudingi ukuya ejimini ukuze ube nezingalo ezinhle inqobo nje uma zisebenza ngokulandela imigomo yokuqeqeshwa. Kunezinhlobo eziningi zokuvivinya umzimba zokuqeqesha ama-biceps ekhaya kanti amanye azokwenza sidinga ama-dumbbells, amanye ama-barbells nabanye esingasebenza nabo ngesisindo somzimba wethu. Ake sibone ukuthi ziyini nokuthi yini edingekayo ukufeza:
I-Bicep Curl
Ukwenza lokhu kuvivinya kufanele uthathe izigaxa zezimbumbulu bese uzivumela zilenga ezinhlangothini zomzimba izintende zezandla zibheke phambili. Kufanele ugcine umhlane wakho uqonde kulo lonke ukunyakaza nesifuba sakho siphakamisiwe. Futhi kulula ukuqinisa isisu nesinqe ukuze uzinze umzimba kangcono futhi ungagcini ngokudonsa ngomhlane. Uma uhambisa ingxenye engenhla yezingalo, kufanele nje sigobele izindololwane bese siletha izinsimbi zisondele emahlombe ngangokunokwenzeka.
Ingxenye ye-eccentric yokunyakaza kufanele yenziwe ngendlela elawulwayo, yehle kancane kunokuphakama. Ngale ndlela, sithola ama-dumbbell abuyele endaweni yawo yokuqala futhi izingalo zolulwe cishe ngokuphelele.
Isando Dumbbell Curl
Lokhu kuvivinya umzimba kufana kakhulu nokwangaphambilini kepha kunokuguqulwa kokuqina. Vele ubambe ama-dumbbells ngokubamba okungathathi hlangothi okusho ukuthi izintende zibhekene nesifuba. Kufanele futhi gcina umhlane wakho uqonde nesifuba phezulu futhi ungahambisi izingalo zakho ezingaphezulu. Kufanele sigobele izindololwane bese siletha izinsimbi zomlomo ezingxenyeni ezinkulu. Kungenziwa ngokushintshana, ukuthwala ingalo yokuqala bese kungena enye noma ngasikhathi sinye.
Emuva Lunge Bicep Curl
Kulokhu kuvivinya sima ngezinyawo zihlukaniswe futhi zaqondaniswa futhi izinkalo kufanele zihambisane nonyawo. Kufanele uthathe i-dumbbell esandleni ngasinye bese uwela umlenze wesobunxele ngemuva kwesokudla. Okulandelayo, sigobisa amadolo bese sehlisa okhalweni kuze kube yilapho ithanga langakwesokudla licishe lifane nomhlabathi. Ngasikhathi sinye, kufanele sigobele izindololwane futhi silethe izinsimbi zomlomo eziseduze ngangokunokwenzeka emahlombe njengokunyakaza kwangaphambilini.
Futhi singenza ezinye izivivinyo eziyinhlanganisela ama-biceps ekhaya afana ne-bicep curl squat. Ukwenza lokhu, sima ngezinyawo zethu zihlukaniswe ububanzi behlombe nezinzwani zibheke ngaphandle kancane. Thatha i-dumbbells, donsa umoya lapho siguqa ngamadolo bese sehlisa okhalweni kuze kube yilapho imisipha yethu ifana nomhlabathi. Ngokuvamile i-angle engu-90 degree. Siletha izithende endaweni yokuqala ngenkathi sifinyelela endololwaneni futhi siletha izinsimbi endaweni esondele kakhulu emahlombe. Lapho ukunyakaza sekuphelile, sikhipha umoya bese siphinda futhi.
I-biceps ekhaya: i-curl eccentric
Kulokhu kuvivinya umzimba sithatha ama-dumbbells amabili futhi siwayeke alengiswe nhlangothi zombili. Izintende zezandla kufanele zibheke phambili futhi kufanele sigcine ingemuva iqonde nesifuba siphakamisiwe. Njengakwezinye izivivinyo, akumele sigoqe ingxenye engenhla yengalo futhi sizogobisa izindololwane ukuletha izinsimbi zomlomo ezisondele kakhulu emahlombe. Lokhu kuvivinya umzimba kwehlukile kwesinye isigaba esisezingeni eliphakeme. Kumele sehle kancane kakhulu ukunweba izingalo zethu ngokugcwele. Umehluko usesivinini sokubulawa kwesigaba se-eccentric nokwandiswa okuphelele kwezingalo, ngoba futhi isigaba sokugxila lapho sithwala khona izinsimbi sisondele emahlombe ngeke senziwe ngokulandelayo.
Kubalulekile ukungazihlanganisi izandla ukuze udlulise amandla kangcono nokuthi ama-biceps ethu anciphisa isisindo.
UCarl zottman
Lokhu kuvivinya kwenziwa izinyawo zihambisana nezinqulu futhi sithatha isisindo izintende zezandla zibheke phambili. Lokhu kubamba kubizwa ngokuthi yi-supination. Akufanele sigudluze ingxenye engenhla yezingalo njengakuzo zonke izivivinyo futhi siyagoba kancane Izindololwane eziletha izinsimbi zisondele emahlombe ngangokunokwenzeka. Lapho sikulesi sikhundla kufanele siguqule izihlakala ngaphakathi kuze kube yilapho izintende zezandla kufanele zibheke phambili. Sizihlisa kancane sikule ndawo bese sibuyisela izihlakala zethu endaweni yokuqala. Lokhu kuzokwenza zombili izingxenye ze-biceps zisebenze kangcono.
Ama-biceps ekhaya: i-curl 21
Noma singayi ejimini, akusho ukuthi sizokwazi ukuzivocavoca kuze kube yilapho izingalo zethu ziqhuma. Lokhu kuvivinya umzimba kungenye yezinto ezinzima kakhulu futhi kushiya izingalo zethu zikhathele ngokuphelele. Okwakho, kufanele sithathe ama-dumbbells futhi sigobele izindololwane kuze kube yilapho sakha i-angle yama-degree angama-90 ngengalo ephezulu. Njengenjwayelo, akumele sinyakazise ingalo engenhla futhi siletha izinsimbi zisondele kakhulu emahlombe. Ngemuva kwalokho kufanele sizibeke lapho kuqala khona.
Kufanele ukuphindaphinde ukunyakaza kuze kube izikhathi ezingama-21 bese sinweba ibanga lokunyakaza ligcwale. Lokho wukuthi, senza ukuphindaphinda okungama-21 nge-engela yama-degree angama-90 phezulu, enye i-reps engu-21 enama-engeli angama-90 phansi nama-reps angama-21 agcwele. Ngale ndlela, sizogcina sinomthamo omuhle wokuqeqesha izingalo zethu futhi sikhathele ngokuphelele.
Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuthi ungenza kanjani ama-biceps ekhaya nokuthi yiziphi izivivinyo ezinhle kakhulu.