Amathiphu wokusebenzisa i-Smartly ukuze uthole imiphumela esheshayo
Esinye sezizathu ezenza abantu bathande "ukwenza izibhamu" ukuthi i-biceps iphendula ngokushesha kakhulu ekuqeqesheni. Inkinga ukuthi abantu abaningi abaqeqeshi kahle. Yiziphi eziningi ezingaphumeleli ukuthi i-bicep iyinkimbinkimbi yesisindo esidinga okungaphezu kwezinsimbi ezisindayo ukuze zigcwalise.
Eqinisweni, isisindo ngenye yezinkinga ezinkulu abantu ababhekana nazo lapho bezama ukwanda; bamane basebenzisa okuningi kakhulu.
Esikhundleni sokuba nokunyakaza okugxilile, abantu bazovame ukubamba i-barbell noma i-dumbbell esindayo kakhulu futhi bagcine bejikijela umzimba ukuba uphakamise isisindo. Nakuba lokhu kungamjabulisa umuntu oseduze nawe (cishe akunjalo), konke lokhu kwenza ngempela ukusabalalisa umzamo emaqenjini amaningi amahlumela okuhlanganisa amahlombe akho, emuva, nezinkalo.
Ukulungisa lokhu, kungcono ukubuyela emuva eziyisisekelo futhi ufunde indlela yokwakha i-biceps yakho ngokuhlakanipha ngesisindo esifanele nesimiso sokusebenza.
Okuyisisekelo Mayelana Ne-Biceps
I-biceps iyimisipha egijima esuka phambili emahlombe akho kuya eluhleni lwakho. Empeleni zakhiwe izingxenye ezimbili ezihlukene: ikhanda elide nekhanda elifushane. Zombili ziyasebenza ngesikhathi sokuzivocavoca kwe-bicep kodwa ziphendula ngokuhlukile ngokunyakaza okuhlukahlukene.
Ama-biceps anesibopho se-elbow flexion (uma ugoqa ingalo yakho phezulu nangaphezulu), ukusekela phambili (ukuguqula ingalo yakho nokuphuma), kanye ne-shoulder crossxion.
Ngaphandle kwe-aesthetics yemisipha emikhulu, kubalulekile ukuthi usebenze ama-biceps ngoba ayinhloko yokuphakamisa, ukuxosha nokudonsa. Uma ungayinaki, ukulahlekelwa kwalemisebenzi kungase kube nkulu uma ukhula. Ngeke nje ube namandla okwenza imisebenzi yesikhashana, amanye amajoyina namaqembu omzimba azogcina egwenywe, kufaka phakathi izigqoko, izigqoko, izibikezelo, amahlombe, kanye namathangi .
Ngaphandle kwe-bicep eyinhloko, ayikho enye yalezi zinhlobo zama-muscle ezingathuthukiswa ngokugcwele noma zinikeze ukuvikelwa okuphelele kumalungu, izintuthwane, nemigudu esengozini.
Indlela Yokusebenza I-Biceps Yakho
Kudingeka usebenze i-biceps yakho njengengxenye yesimiso esihle samandla . Ukugxila kwi-biceps kuphela kungase kubonakale kukuheha, kodwa, ngaphandle kokuthi usebenze ngokubambisana namanye amaqembu omzimba , uzokwenza ukungalingani okungathinta ukulungiswa kwamahlombe nezindwangu, okwenza kube ngaphezulu (kunokuba ngaphansi) engozini yokulimala.
Ngenxa yokuthi imisipha ye-bicep iyingcosana, okungenani ngokuphathelene nesifuba sakho nangemuva, kufanele ngaso sonke isikhathi usebenzise isisindo sokukhanya esikuvumela ukuba uguqule futhi ukhululeke ngokuzihlukanisa (okusho ukuthi akekho enye imisipha ehilelekile).
Lapho uhlanganisa isimiso somsebenzi, kufanele uhambisane neminye imithetho eyisisekelo:
- Sebenzisa ama-biceps akho kuze kube yizinsuku ezintathu, ezingenakulandelana ngesonto. Lokhu kusho ukuthi uzofuna ukuphumula okungenani usuku phakathi kokusebenza kwe-bicep.
- Uma uphakamisa izisindo ezinzima (ngokwanele ukuze ugcwalise kuphela ukuphindaphinda okuyisithupha kuya kwesishiyagalombili), kuzodingeka ugcine okungenani izinsuku ezimbili phakathi kokusebenza kwe-bicep.
- Uma umgomo wakho ukukhuthazela nokuqina okunamandla , unamathele kwenye isethi ezintathu kuya kwezingu-16 ubuyela okungenani ngosuku olulodwa lokuphumula phakathi.
Imizila ephakanyisiwe
Izenzo eziningi ze- bicep zibizwa ngokuthi "ukudonsa" umzimba ngoba zibandakanya ukudweba isandla sakho ehlombe lakho. Ngenkathi kunezinye izivivinyo eziningi ezingakhiwa i-bicep, i -curl isisekelo sokukhula.
Uma uhlela isimiso, khetha izinhlobo ezintathu ze-biceps ezihlukene ezintathu, wenze ngamunye ngezintathu ezintathu zezintambo ezingu-12. Ungabenza futhi njengengxenye yesifunda , wenza umsebenzi owenziwe nge- bicep emva kokulandelayo ngaphandle kokuphumula. Ngokuvamile uzodinga ukuhamba kancane kulokhu kodwa uzokuzwa ukushisa.
Ukusebenza kwe-Biceps yesampula 1
- Ama-curce ama-biceps anezintambo - Ungesabi ukuphakamisa okuncane kakhulu lapha, wenezela isisindo okwanele ukuze ukwazi ukwenza izinkomba ezingu-12 kuphela. Ungabeki; buka ifomu lakho.
- Umshumayeli ugoqa ibhola - Ukusebenza emabhokisini amabhola kuwe kugcina ukulawula futhi ugweme ukugijima. Ukuvuthwa akusiyo umngane wakho lapha, ngakho-ke kungase kudingeke uhambe kancane.
- Amapulangwe we-Hammer - Ukuguqula izintende zezandla ngaphakathi kuzophinde kusebenze imisipha ye-forearm.
- Ama-curls aphindaphindiwe - Ukuqeda ama-curls e-reverse kusiza ekuhloleni isikhunjeni ngenkathi kusebenza imisipha ye-brachialis elele ngaphansi kwe-bicep ephansi.
Ukusebenza kwe-Biceps yesampula 2
- Amapulangwe e-Barbell - Ungakwazi ukuphakamisa isisindo esingaphezulu ngesibha, ngakho-ke hamba lapha.
- Amakhele okugcizelela - Lawa ahlukanisa ingalo futhi agxile umzamo kwi-bicep.
- Hlanganisa amakhekhe ebhola - Njengoba uzoba ngecala lo msebenzi, uzozwa ngempela ukudonsa amandla adonsela phansi ku-bicep yakho.
- Ukuncintisana kwamakhelethi we-band - Ukuqeda ama-band bands akumele kube lula. Ikuphoqelela ukuba ugxile efomeni nokulinganisela ngaphezu kwezinhlobo eziningi zokuzivocavoca.
Ngokushintsha lezi zindlela ngesonto elilodwa ngemuva kwalokhu okulandelayo, uzokwazi ukwakha i-bicep egcwele kunomzimba owodwa noma emibili. Thatha isikhathi sakho, futhi uzokwazi ukubona imiphumela yangempela ngemuva kwamasonto ayisishiyagalombili kuya kwangu-12.