Ezemidlalo UkufanelekaYakha kwemisipha

Bulging biceps futhi wonke umuntu angakwazi

Sekungamashumi eminyaka INcwadi Yonyaka uhlelo body building (sawo esiningi) ingenye yezemidlalo ethandwa kakhulu. Ukuthuthukiswa imisipha ezihilelekile wonke amazwekazi futhi kuwo wonke amazwe. Kulokhu, omunye kwemisipha ethandwa kakhulu iyona bicep, abasubathi abaningi abanazo kakhulu ukukhula kwawo. Ukuze ufunde indlela ekhiphela up biceps yakho, futhi kuzoxoxwa ngani kulesi sihloko.

Kungani isidingo biceps

Biceps, noma izikhwepha zomfana brachii, owenza zonke womuntu traction ukunyakaza. Ingasetshenziselwa wedwa (todvwa), futhi lihambisana le ebanzi Imisipha. Kulokhu, cishe ngaso sonke isikhathi lapho ibhodi lemisindo ehilelekile - ukuze lelisu traction ezidingekayo ukuze uthole ifemu anamathela round the izihlakala.

Namuhla kukhona okuningi ongakhetha sendlela ekhiphela up biceps yakho. Lokhu kungenziwa ejimini, ekhaya noma ngisho emgwaqweni usebenzisa ibha ovundlile ezivamile noma oluvundlile. Kulesi isicelo hhayi kuphela abaqeqeshi, kodwa futhi amagobolondo ezifana wegazi, dumbbells, kettlebells noma barbell. Kunezinhlobo eziningana kule ukudonsa imisipha, ngamunye ephethe izici zayo siqu.

Bonisa ebhodini Scott

Biceps esetshenziswa ngenkathi usebenza imisipha emuva njengamanje yenziwa okunye ukopha. Kodwa ekuthuthukiseni kudinga ukusetshenziswa umzimba ezikhethekile, noma elingalodwa agcizelele kuphela ekhanda lakhe.

Enye yezindlela ezingcono kakhulu ekhiphela up biceps yakho ejimini kuyinto ibhodi enalokho kuthambekela noma ibhodi Scott. Lolu Simulator kuyinto kwesihlalo, phambi esaqinisa ebhodini slant emgqeni umkhathizwe. Ngoba ukuqeqesha efanele, udinga ukuthatha isikhundla ukhululekile ukuba aphumule izindololwane wakhe, futhi noma kunjalo hhayi bazisuse ebusweni ngesikhathi sonke umsebenzi.

Njengoba lisetshenziswe counterweight dumbbell ibha ne-W-okwenyanga noma isitembu kudivayisi block, uma umklamo onjalo inikezwe. Kukhona futhi izinhlobo zawo, esebenza njengesikhali counterweight ingalo, okuyinto ukubeka pancake kusuka emugqeni. Kodwa-ke ikakhulukazi esetshenziswa bar.

Ukuzivocavoca kwenziwa ngendlela efanayo njengoba ezimweni eziningi. Uma ufuna ekhiphela up biceps yakho enkulu, inani elidingekayo ezinikezwa kwelinye indlela akufanele izikhathi ezingaphezu kuka-6-7. letiphakanyisiwe umsebenzi izikhathi 8-12 wentuthuko edidiyelwe. Futhi uma udinga ukunikeza kakade evuthiwe impumuzo imisipha, lapha basisize e inani ukuphindaphinda, beyizidlova izikhathi 15.

Kufanele kukhunjulwe ukuthi isikhathi esingcono kwelinye indlela ukuqeqeshwa igebe imizuzwana 40 kuya 65. Kungenxa yalesi sikhathi kwemisipha ukuthuthukisa ukusebenza kahle esiphezulu. Ngakho, uma wenza ezinikezwa eyisithupha, kuyilapho omunye ezinyakazayo kuyoba imizuzwana 7-8 ne 12 ezinikezwa - imizuzwana 5-6, futhi esimweni sokupha imisipha ukuba iqhubu ukwanda ngejubane nakakhulu - kuze kufinyelele 3-4 imizuzwana ukuphindaphinda ngayinye.

Ukuzivocavoca nge dumbbells ehlezi

Esikhathini isikhundla ehlezi lingadonswa dumbbells biceps futhi ngaphandle Scott amabhodi. Ukuze wenze lokhu, kudingeka ahlale phansi ebhentshini emuva engela cishe 75-80 degrees, alale kuwo ukuze emuva ilingana kahle ekupheleni lonke ubuso bayo. Ngalesi umsebenzi, udinga ukuqinisekisa ukuthi umzimba wahlala izimele.

Hands nge dumbbells zisendaweni aphansi nhlangothi zombili ngawe. Ukuzivocavoca kungenziwa kokubili nge ukujikeleza emabhulashini, futhi ngaphandle kwalo. Inketho elula - umsebenzi ngaphandle pronation. Kulokhu, izintende zibheke phambili ezansi, babuyela emuva (kuwe) phezulu.

Ukuzivocavoca nge pronation ihlinzeka Ukujikeleza abushelelezi ibhulashi phakathi ukukhulisa ukwehlisa amagobolondo. Kulokhu, ngaphezu eyengeziwe ukudonsa biceps wadalula brachioradialis kwemisipha. Kulokhu, otholakala endaweni ephansi nge entendeni ebhekene emuva ngendlela efanayo e-isikhundla engenhla.

Uma thina ukushwiba induku biceps dumbbell, esinawo ezimbili ongakhetha - ukukwenza ngezandla ezimbili kanyekanye, noma ngokulandelana. Uma uya phakamisa izinsimbi ngesikhathi, bese ubuka ngokucophelela ukuqinisekisa ukuthi umzimba wakho ngeke ibheke ukuze kube lula umsebenzi we biceps. Khumbula ukuthi lokhu kuyinto umsebenzi elahliwe futhi umsebenzi kufanele kube kuphela biceps.

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