Kanjani ukwakha biceps ekhaya ngesikhathi esifushane?

Imibuzo njengoba ukumpompa up biceps yakho ekhaya, abaningi banesithakazelo amadoda abacabanga sokupha nokuncenga ezakheke ngayo. Biceps ngokwayo ithathwa njengesexwayiso "Umakhi ikhadi lebhizinisi," futhi lokhu imisipha kancane esimweni eqolo ibonisa ukuthi bodybuilder umsubathi has yisikhuthazo esikhulu ngokwengeziwe mayelana nentando uhlamvu. Umuntu obuthakathaka ngeke ikwazi ukumpompa up biceps lakho ekhaya, ngoba lokhu imisipha kudinga isineke kakhulu futhi ngikhuthazele, futhi ukusetshenziswa barbells ku ukuqeqeshwa ezinesisindo esindayo akwanele. Ithuluzi best for azidlulisele biceps dumbbells kukhona ifomu enhle, okuyinto ungakwazi ukulisebenzisa katsatfu ngeliviki kanye ekhaya. Ngaphezu iqoqo dumbbells umsubathi nje badinga isihlalo ibhola lolwandle, kuyokwenzeka ngokuyimpumelelo ngosizo ukuqeqeshwa.

Hlukanisa: Uma sinquma indlela ekhiphela up biceps lakho ekhaya, ungacabangi ukuthi ngokwenza izivivinyo ezandleni zakho omubi kuzothinta lonke Amazing yakho, okuvumela ukuba ekhiphela up namanye amaqembu imisipha. Biceps kuyadingeka ufake ekhaya Njalo ngemva kosuku olulodwa, bahluke kwezinye ukuqeqeshwa nsuku zonke esikhundleni Amazing eyodwa nje kuzodingeka ezimbili, lokho okubizwa ngokuthi "kabili Split" in the mdlalo. Nokho, phakathi ukuqeqeshwa njalo umzimba for biceps zivuleka baye amahora angaphezu kwayisithupha, ngakho ezinye umzimba kungenziwa ekuseni, elinye - kusihlwa.

Exercises: Ukuxazulula le nkinga kanjani ukuze ekhiphela up biceps lakho ekhaya, ulandele liyaphuma enye kusuka isikhundla ehlezi nokuthola endololwaneni flexed ukuqhubeka ukuxubha supination, endaweni ekupheleni biceps kudingeka yokwelula kuya esiphezulu. Lokhu kungenziwa nje izikhathi ezimbalwa ngoba ingalo ngamunye. Ngemva kwalokho, kutuswa ukuba athathe ibhola elikhulu, okuyinto kuyoba projectile main ukwenza zinyakaze. Nakuba ukuqeqeshwa okunjalo kwabanye bodybuilders abe entsha, umsebenzi ibeke, ukusetshenziswa ibhola umsebenzi ekhaya kungandisa umphumela.

Ibhishi ibhola kufanele ibe nkulu futhi ukusekela isisindo athlete, ngoba bekungaba kuzodingeka ngelule emuva kuye. Futhi udinga elula ezinhle imilenze ume ukuthi umzimba umiselwe, bese uyithathele khona dumbbell kanye esiphezulu qondanisa izandla, bebamba dumbbells isango lula. Gcina ikhanda lakho ngqo, ukuthi amehlo wayalwa at ophahleni, izingalo zakhe ukuze izindololwane zakho zihlala umile. Lapho izingalo bahlose umkhawulo, okwesikhashana kuze biceps ngesikhathi abangu lesesikhatsini kakhulu, bese kancane kancane futhi buthule qondanisa izingalo. Phakathi umsebenzi kubalulekile ukuba sikwazi ukuphefumula atishaye.

Izincomo kanjani ngokushesha ekhiphela up biceps ekhaya, zihlanganisa umsebenzi "Hammer idayagonali", lapho kufanele ukuhambisa dumbbell ngokuphambeneyo ngase ehlombe okuphambene. Lapho isandla nge dumbbell ufinyelela iqophelo eliphezulu, ungenza kokuhlaba ikhefu esifushane, bese kancane kakhulu ukwehlisa barbell esindayo.

Iseluleko sendlela ekhiphela up biceps lakho ekhaya, kuza omunye umsebenzi nge ibhola lenkhulu. Udinga ukuba umuntu aguqe phambi ibhola awubeka ngesandla esisodwa nge dumbbell esindayo, ukuxubha Ngakolunye uhlangothi athlete kufanele siphumule ngokumelene ibhola yena aqhubeke egxilile, nekhanda lakhe esitshekile phambili akufanele kube. isandla ibhola ngangokunokwenzeka ukuze agobe indololwane, bese phakamisa umzamo dumbbell biceps. Lapho yokuma isandla ne dumbbell ufinyelela iqophelo isiqongo, misa isikhashana, khona-ke kancane kancane qondanisa ingalo.

Bonisa nge dumbbells Ungenza emi nokwenza elinye ups ezinikezwa eziningana esandleni ngasinye. Uma ngesikhathi ukuqeqesha nawe uyosebenzisa lesi "kunzima" isisindo, uzothola ithuba ngokushesha ngokwanele ukufeza nokwanda okuphawulekayo yemisipha ka biceps yakho.