Indlela ukulanda biceps ekhaya, wasinikeza a imizuzu embalwa ngosuku

Biceps - lena imisipha, okuyinto ngakho uthanda ukubukisa yilowo nalowo, ephethe ingalo endololwaneni. Lona-ke ukukubonisa "ondlovukayiphikiswa" babo bonke ubudala, esukela izingane zesikole ukuba bodybuilders okhokhelwayo. Kwakukuleli uthando imisipha ubunyoninco amantombazane ogwini futhi ejimini, ngakho kwaba yilowo nalowo self-ukuhlonipha ulwela cha guba abalandeli babo abangahle. Lesi sihloko ulandisa indlela ukushwiba induku biceps ekhaya, futhi hlobo luni izinto kuwufanele ukunakekelwa okukhethekile.

Uma ukuqeqeshwa njalo ejimini awunawo isikhathi, ungalilahli ithemba - enhle "akhishwa" izikhwepha ingatholakala futhi ekhaya, ne ukuqeqeshwa okungenani ihora kathathu noma kane ngesonto. Uzodinga impela kancane - bafaniswe dumbbell, kuyilapho umzimba ezimbalwa ezinjani ukwenza njalo, futhi ngomzamo omncane. Ngokushesha biceps akhishwa ngeke lisukela umzimba ezilula ezimbalwa kuchaziwe ngezansi.

umzimba Basic ukwandisa izikhwepha ngesikhathi esifushane - kuyinto ezihlukahlukene ukucindezela nge dumbbells. Lezi zihlanganisa liyaphuma kusuka awulutho, ngamakheshi enalokho kuthambekela, idayagonali "isando" izikhathi ezinhle nezimbi phakathi kuheleza ngqo kwi ithawula. Uma inkinga ne Ukuqaliswa kwalawa umzimba ezilula ke kuyacaca ngempela ukuthi uyisele le biceps ekhaya uthole umphumela amaviki ambalwa.

Ups ehlezi. Ukuze enze le ndaba udinga ukuba ahlale esihlalweni bese eyolanda dumbbell enesisindo hhayi amakhilogremu esingaphansi emihlanu. Manje siqala bashintshane ukhulisa izintende zezandla zakhe kuye, eguqa kubo ngaleso izindololwane usiphule emahlombe. Ngaleso sikhathi, lapho bafike endololwaneni yakha engela kwesokudla, kubalulekile ukuqala ukusebenza ngesandla, kuya biceps endaweni ekupheleni sasishubile ngangokunokwenzeka. Ngaleso sikhathi, lapho omunye ingalo ophakamayo nehlombe, kwesibili kumele ibuyiselwe isikhundla yayo yasekuqaleni. Yenza ngcono badinge ezintathu amasethi kayishumi ngamunye. Ngokuhamba kwesikhathi, sizokwazi ukwandisa isisindo dumbbell ngamunye.

ngamakheshi esiphakanyisiwe. Njalo athlete Umqeqeshi owazi indlela ukushwiba induku biceps, njalo ukweluleka ukuqala le ndaba. It itholakala lokuthi ukuthi ngamakheshi, njengalezo okuchazwe ngenhla ukwenziwa ibhodi enalokho kuthambekela (kungenzeka indawo enkudlwana ibhola inflatable esihlalweni noma backrest). Hand eqondiswa ukuze engela indololwane kwakhiwa nendikimba degrees amane nanhlanu, futhi isisindo dumbbell kufanele kwenzeke ukulayisha imisipha (ngakho udinga pick it up, ukuze umuntu akakwazanga ukuphakamisa dumbbell izikhathi ezingaphezu kuka-nanhlanu). Yenza umsebenzi ngamunye ezintathu amasethi izikhathi eziyishumi.

Ovundlile "isando". Standing nge dumbbells ezandleni uqale ukuthi siphakamise ngayinye ngayinye, ngokuthinta ehlombe okuphambene. Lokhu kubonisa indlela ekhiphela up biceps yakho, kanye ukungezwani esihlakaleni extensors, imisipha ehlombe futhi brachioradialis kwemisipha. Okwenziwe inani elifanayo izikhathi njengoba umsebenzi odlule.

Ups isango kwesokudla. (Ububanzi izinyawo ehlombe ngaphandle bekholelwa) Standing uqale yanjalo siphakamise dumbbells isango iqonde, izintende "wodwa." Hands kufanele kwenzeke ukugoba kancane futhi ngaphandle kokushintsha isango. Phezulu ephakamisa kumele kwenziwe ukumisa okwesikhashana yesibili, bese uqhubeke umsebenzi. Senza liyaphuma ezifana by izikhathi eziyishumi amasethi amathathu.

Ups ithawula. Okubambelela a dumbbell enesisindo eyishumi noma eyishumi nanhlanu (isisindo ekugcineni zingandiswa) amakhilogremu nasethawuleni eside futhi baqala ukwenza ngcono, ukugcina izindololwane wakho njengoba namanje ngangokunokwenzeka. Phakathi emqansweni kumelwe baphume ibhulashi kancane, ukushintsha elibambe engahlangene nabani kuheleza "emgqeni". Ungakhohlwa ukwenza kokuhlaba ikhefu elincane phezulu, ukunciphisa imisipha okwamanje.

Manje wena ujwayelene "theory okuyingxenye", okuzokwenza ukukubonisa indlela ufake i-biceps ekhaya. Futhi indlela la makilasi ngawe ukuba siphumelele mkhuba, kuncike njalo umsebenzi kanye nomthwalo okwandisa.