Kanjani ukwakha biceps

Akumangazi-ke ukuthi ibizwa ngokuthi biceps umsubathi ikhadi lebhizinisi. Ngakho-ke, cishe bonke abakhi unesithakazelo indlela ekhiphela up biceps yakho. Ngokuvamile, ama-biceps eqinile futhi enamandla kuhlobisa umuntu udlula AMANXEBA. Lona umbono wombhali. Enginakho, isimiso, babugcwele izisihla, ngakho angikwazi qhathanisa.

Ukuze ekhiphela up biceps yakho, uzodinga isikhathi esithile futhi, ngokufanelekile, ukubekezela. Shono bethi bodybuilder ababuthakathaka lezi "Izenzo" abakwazi. Kanjani ukuze ekhiphela up biceps yakho kwesokudla ekhaya? Sidinga iqhinga ezithile.

biceps wethu enze imisebenzi efana eguqa ingalo futhi ibhodi lemisindo e ilunga, elungisa aphume ibhulashi. By the way, actuate lezi imisebenzi usebenzisa induku eyodwa kuphela abakwazi. Biceps zivuleka kubha, ekusebenziseni kokuqina isango reverse. Kuheleza bangase babe nezingqondo ezimfushane, medium noma ezibanzi.

Kanjani ukwakha biceps ilungile - ezibhekwayo ukukuqondisa

• Biceps ezizibandakanyile cishe zonke ukuqeqeshwa athlete. Ngakho-ke, uma kahle athuthukile, yonke inqubekela phambili wayohlala uyahlabeka. Ukuzijabulisa okuningi okutholakala siyinake idinga amandla, hhayi isisindo biceps.

• Ngokuhlakulela isici esiphambene le biceps, kudingeka sikhumbule ukuthuthukiswa kwamanye amaqembu imisipha.

Kuhle bomshado akhishwa biceps ekhaya, kuthiwa bafaniswe dumbbell.

Kanjani ukwakha biceps ekhaya - Obonisa

Ukuzivocavoca lokuqala - Ukuphakamisa dumbbells bemi

• Cwilisa izandla zakho nge dumbbells kanye umzimba. izintende ezicindezelwe ebhekene emzimbeni wakho.
• Alternately ukugoba futhi qondanisa izindololwane yakho ngenkathi ukhulisa dumbbell nehlombe.
• I nale- wenziwa kanyekanye ngezandla zombili.

Qeqesha yesibili - Elinye ephakamisa kule sikhundla ehlezi

• Udinga ahlale esihlalweni.
• Njengoba izintambo ziyobe ziphethwe kwehlisa ubambe dumbbell onomfutho izintende zibheke emzimbeni.
• Nakuba ukuphefumula, kuyilapho sihlakulela ibhulashi nge dumbbells phezu futhi ungagobisi ingalo at endololwaneni. Elbow ngenkathi ukhulisa.
• ingalo Unbend, ukuphefumula futhi bephonsa dumbbell isikhundla yayo yasekuqaleni.
• Phinda umsebenzi nabanye ingalo.

Ukuzivocavoca yesithathu - ngamakheshi enalokho kuthambekela

• Hlala phansi (mat), ukuncika emuva phezu kombhede noma ibhola lolwandle.
• Hands nge dumbbells amanga kanye umzimba, izintende zibheke phezulu iDemo. Inhloko iqonde.
• Ngesikhathi esifanayo donsa bend ezandleni zakho. Izindololwane kuyilapho.
• On the exhale, qondanisa izingalo.

Qeqesha lesine - dumbbells Ukuphakamisa esihlalweni ephethe ngesandla esisodwa

• Udinga ukuba umuntu aguqe phambi esihlalweni.
• webele Lean kwesitulo.
• Omunye isandla nge dumbbell, kanye nezinye nibambe esihlalweni.
• Musa ungatshekisa ikhanda lakho futhi bengathathi ingalo yakhe nge dumbbell esitulweni, bend donsa futhi bend ke endololwaneni njengoba exhale.
• Same ukwenzani Ngakolunye uhlangothi.

Qeqesha yesihlanu - Ukuphakamisa le biceps ithawula

• Ukuma aqonde.
• ukubambelela Dumbbell, wakhothama phambi kwakhe ithawula eside.
• On bend donsa ingalo ezama ukugcina izindololwane zakho esimweni wokudayela.
• On the exhale, qondanisa izingalo.

Kanjani ukwakha biceps, isimiso, kuyaqondakala. Kodwa, uma ukhuluma kakade mayelana ubuhle wesilisa, akuyona engadingekile ukufunda indlela yokwakha imisipha esifubeni engenhla.

Swing esifubeni kungaba usebenzisa labo dumbbells efanayo.

Ukuzivocavoca lokuqala

• Thatha isikhundla esifanayo ekusebenziseni yesithathu - Hlala phansi (mat), ukuncika emuva phezu kombhede noma ibhola lolwandle.
• Izandla buhlanjululwe izinsimbi bacondze etindzaweni letehlukene, izintende ecindezeleke lubheke phezulu. Inhloko iqonde.
• Ukwenza umoya. Njengoba exhale, nokugoba izingalo zakho ngesikhathi esifanayo, ngokuletha dumbbells ngesikhathi esifanayo esondelene kakhulu esifubeni sakhe.
• On the exhale, zibhebhetheka izingalo zakhe nge dumbbells.

Ukuzivocavoca yesibili

• Ukuma aqonde. Hands nge dumbbells wehlise phansi. izintende ezicindezelwe ebhekene emzimbeni wakho.
• dumbbells Inspiratory kanyekanye ifike ezingeni esifubeni ohlukanisile bacondze etindzaweni letehlukene phezu ngesandla eseluliweyo.
• On the exhale, izandla ibheke endololwaneni, dumbbells balethwa esifubeni futhi awe phansi.

Isibalo ezinikezwa kuwo wonke umzimba ichaze bona. Into esemqoka ukuthi kwaba okufanayo. Ngenzani 15 ezinikezwa.