Ekhonsathini nemilenze yethu, izingalo zethu ziqhubeka nokuhamba kwethu nokusebenza kwansuku zonke. Ukusuka ekuphakamiseni, ukuxosha, ukulinganisa nokusekela, izingalo zethu zidinga amandla nokukhuthazela kokusebenza okuphezulu. Ukuthola izikhali ezinkulu akuyona umgomo omkhulu, kodwa kudingeka baqine futhi bafakwe esimweni ukuze banike amandla ngesikhathi sezemidlalo namanye amazinga aphakeme okuzama ukuvivinya umzimba.
Nazi izindlela eziningi zokuqinisa impi.
1. Biceps Curl (Barbell, Dumbbell, Machine, Pulley)
I-classic biceps curl mhlawumbe isenzo sokuqeqeshwa kwesisindo esithandwa kakhulu kunazo zonke. Amadoda amasha afuna izingalo ezinkulu, ngokuvamile ngenxa yokubunjwa okulinganiselayo. Noma kunjalo, kuyisenzo esiwusizo sokwakha nokuqinisa i-biceps ne-brachialis. Izinhlobo eziningi zitholakalayo, futhi kuwukuhlakanipha ukungena esikhwameni noma emakhiweni omshini wokuvala. Ama-dumbbell nama-pulleys, ngezindlela zabo ezihlukahlukene, vumela ukuvuselelwa okukhulu kwemisipha ye-synergist futhi mhlawumbe unikeze imiphumela engcono kakhulu nxazonke.
2. Imishini ye-Triceps Pushdown (ne-Reverse)
Imisipha ye-triceps engemuva kwengalo engenhla empeleni imisipha emikhulu kunamabiceps ngaphambili, ikakhulukazi ngoba kunezinhloko ezintathu hhayi ezimbili. Ayibonisi kubantu abaningi ngoba asiwasebenzisi ngokwanele emsebenzini wosuku nosuku. Zisebenze kuzo futhi zingathola ezinkulu.
I- triceps imishanguzo emshini wokuzivocavoca inikeza umsebenzi omuhle kakhulu, kodwa kufanele usebenzise ifomu elihle. Ukubamba okuphambene (ukudonsa ngaphezulu kune-push) kushaya imisipha embalwa ehlukene.
3. I-Triceps Izandiso (i-Skullcrusher)
I-triceps izandiso zihlanganisa ukukhulisa ingalo ngaphansi komthwalo ukuze imisipha ye-triceps isebenze kanzima.
Izandiso zingaba ngemuva komzimba (ukukhahlela) noma ngaphezulu. Enye indlela yokwandisa oye wathandana ebhentshini, uthola idumbulu ngezandla ezimbili bese uyiphonsa ku-skull. Lona yi- skullcrusher , kodwa ezinye izandiso ezifanayo zisebenza ngendlela efanayo.
4. I-Dumbbell Concentration Curl
Lokhu kungukushintshashintsha kwe-curl yengalo. Uhlezi ebhentshini, usekela emuva kwengalo emthangeni wangaphakathi ngenkathi ukhulisa isikhalazo. Lokhu kusebenza ama-biceps ne-brachialis kanzima futhi ikunika ukuqeqeshwa kwengalo enkulu.
5. Ibhentshi i-Dips
Ama-Dips adinga ukuba ususe ebhentshini noma esiteshini somsebenzi ngezandla zakho ngemuva komzimba wakho. Ungasebenzisa ibhentshi lokuqeqeshwa noma umshini wokugcoba osetshenziswayo ohlinzeka ngisho nokusizwa ngomshini ukuze uqalise. Ungakwazi ukuguqula ubunzima bezinsipho zebheki ngokuqondisa ukugoqa imilenze emadolweni. Ama-dips ahlasela imisipha ye-triceps kanzima.
6. Barbell Reverse Curls
Esikhundleni sokubamba i-barbell nge-grip grip, sebenzisa i-grip grip. I-curl ephikisanayo isebenza imisipha ye-extensor yengalo engezansi kanye nemisipha engaphezulu.
7. Amakhondomu ashumayeli
Ama-curls ama-preacher adinga ibhentshisi lesishumayeli. Yenye indlela (njengama-curls okuhlushwa) okusekela emuva kwezingalo ukuze kugcizelelwe ngokugcwele kwi-biceps.
Ingabe umshumayeli uhamba nge-barbell.
8. Amakhondlela we-Wrist (futhi abuyele emuva)
Izindwangu zesikhumba zihlukanisa imisipha ephansi yengalo, evame ukunganakiwe. Ukusekela ingalo yakho engezansi ekupheleni kwebheke ngemuva kwe-flat arm, futhi wenze ama-curls ama-barbell kokubili nangaphansi kokucindezeleka. Kuphakanyiswa i-barbell elula.
9. I-Dumbbell Hammer Curls
Bamba i-dumbbell njengesando, ngokuzenzekelayo, esikhundleni se-horizontally. Lokhu kunikeza ukusakazeka okuhle kokusebenza ku-biceps kanye nemisipha ephansi ye-brachialis ne-brachioradialis.
10. High-Pulley Curls
Faka lezi zindlovu ezihlukahlukene kanye nokusebenza okuyingqayizivele kwemisipha ye-biceps ne-brachialis.
Hamba epuleni ye-pulley ngezintambo ezilungiselelwe ekugcineni ngamunye ukuze iphuzu lokunamathisela lingaphezulu kwekhanda lakho. Njengoba izikhali zihanjisiwe, zidonsa kuwe njengoba uguqulela emaceleni.