I-biceps ingenye yezindawo zomzimba ezithanda kakhulu ithoni, okusiza ukukhulisa imisipha yabo kanye ukudala i-anatomy enhle ngokuzivocavoca kwansuku zonke. Ukuzivocavoca esikuphakamisayo kufanele kwenziwe ekhaya, ngosizo lwe uhlobo oluthile lwe-dumbbell noma amandla omzimba, ukusiza ukwandisa ama-biceps.
Lezi zivivinyo zingasetshenziswa yibo bobabili ubulili, njalo ukuqinisekisa ukuma okungaphoqiwe futhi ukusiza umhlane ukuthi uzilungise ngesikhathi sokwamukela ukuma. Uma unama-dumbbells ekhaya, uzobeka umgomo ofanelekile, kodwa uma okufunayo kuwukusebenza ngohlobo oluthile lwesisindo, ungahlala ubeke esikhundleni sohlobo oluthile lwebhodlela eligcwele isihlabathi noma amanzi, noma into ongayibamba. ngezandla zakho kalula. Izincwadi nazo ziyasetshenziswa, njengoba zinjalo amabhande elastic.
Ukuzivocavoca kwe-Dumbbell
Gcoba i-curl ngama-dumbbells noma okufanayo
Lesi senzo siyindlela ejwayelekile engasetshenziswa futhi engenzeka kakhulu. Ukuma welule izingalo futhi unento esandleni sakho, zama ukugoba indololwane yakho ibheke kuma-biceps akho, ukusuka phezulu kuye phansi. kumele enze 3 amasethi ezimpinda eziyi-15 ngalinye.
ama-curls agxilile
Lo msebenzi unconywa kwabaqalayo, lapho kuzodingeka wenziwe khona ngosizo lwe-dumbbell noma okufanayo kanye nesimo sokuhlala.
- Hlala esihlalweni futhi guqula umzimba uye phambilikodwa ngaphandle kokugoba umhlane wakho.
- Thatha isisindo ngesandla esisodwa kanti enye isekela ngentende ithinta idolo elihambisana nayo.
- Ingalo enesisindo kufanele igoqe kusuka phezulu kuya phansi, okokuqala kufanele ifinyelele emadolweni noma emlenzeni (hhayi yonke indlela eya phansi) bese ikhuphukela ehlombe. Sizokwenza uchungechunge olu-3 noma olu-4 lokuphindaphinda okungu-15 ngakunye.
ama-curls ama-barbell
Uma unezinsimbi ze-barbell ungenza lo msebenzi ngokusebenzisa imiyalelo elandelayo. Kungumsebenzi ojwayelekile lapho amadiski esisindo engezwa khona njengoba izivivinyo ziqhubeka kanye nemiphumela ngokuhamba kwesikhathi.
- Kukhona lokho Sukuma imilenze ihlukane kancane futhi iphakame ezinqulwini. I Ingemuva kumele liqonde ngokuphelele.
- ibha ithathwe eyibambe ngezandla zombili. Yelula izingalo nezihlakala ngokudonsa ibha iye phambili.
- Manje gobisa izingalo zakho ekuphakameni kwehlombe lapho izibhakela kufanele zifinyelele khona.
- Bamba ukuma imizuzwana embalwa bese ubuyela kancane endaweni yokuqala.
Ukuzivocavoca ngosizo lomzimba
Lezi zivivinyo ukusiza ukugcina imisipha yezingxenye ezithile zomzimba nangamandla emizimba yethu. Nsuku zonke ungasebenzisa lo msebenzi kulo lonke Imizuzu engu-15 yansuku zonke, lapho phakathi namasonto ungakwazi ukuqaphela imiphumela yayo.
Ama-Irons
Amapulangwe kuwumsebenzi olula ukuwenza. Nakuba ilula, ingavela ibe yindleko emizamweni futhi ibe nzima ukuyenza iphelele. Kufanele gcina ukuvumelana okuphelele phakathi kwezingalo nomhlane.
Sinesithakazelo ekuqiniseni amandla ezingalweni, kodwa ingemuva akudingeki ukuba lonakaliswe, ngakho-ke kubalulekile ukuyigcina iqinile kakhulu. Ukwenza lo msebenzi kubalulekile ukuthi umnyombo ibekwe ngendlela efanele ukuze umnyakazo uqhutshwe ngendlela efanele.
Ukwenza ipulangwe kufanele ngena endaweni yokuphusha phezulu, ubuso bubheke phansi futhi nomzimba unwebekile phansi. Gobisa izindololwane zakho nge-engeli engu-90 degree futhi usekele isisindo ezikhwameni. Kufanele ugcine yonke i-trunk iqondile, ugcine umugqa ocatshangelwayo futhi oqondile kusukela ezinyaweni kuya ekhanda, ngenkathi uphakamisa umzimba futhi wehlisa futhi, ngaphandle kokuthinta phansi.
ama-push-ups esihlalweni
Yilo msebenzi esike saphawula ngawo ngaphambilini. Umehluko wukuthi imilenze kufanele iphakanyiswe esihlalweni. Sigcina umzimba ngokulinganayo emgqeni oqondile futhi ubheke phansi futhi izingalo sizokwenza ama-push-ups phezulu naphansi.
Ama-push-ups
I-push-ups efanayo kufanele yenziwe, kodwa ukubeka isikhumba ku-V shape. Kulokhu ingemuva ayisekho emgqeni oqondile, kodwa kuyodingeka phakamisa izinqe bese wenza umumo we-V ohlanekezelwe. Sizokwenza ama-push-ups ngokusebenzisa i-triceps ezingalweni nasemahlombe.
Singakubona ngokucacile lokho siqinisa izingalo ngosizo lwesisindo sesisindo sethu. Ngakolunye uhlangothi, singasebenzisa futhi umthwalo we into ethile noma ukusetshenziswa kwama-dumbbells, ukuze asikho isidingo sokuya ejimini Kodwa singakwenza ekhaya. Kunconywa ukwenza lezi zivivinyo ngomfutho ophakathi kabili kuya kwezintathu ngesonto.