Ukuzivocavoca kwe-Bicep Curl Strength ephezulu

1 - Amakhekhe we-Biceps

I-biceps curl cishe iyindlela yokusebenzisa imikhosi eminingi eqondisa imisipha ye-bicep. Ngokusebenzisa ama-dumbbells, ungasebenzisa zombili izingalo ngokuzimela, okuyindlela enhle yokusebenza kunoma yikuphi ubuthakathaka ongase ube nalo engalweni yakho engaphenduki.

1. Hamba ngezinyawo mayelana nobubanzi be-hip-width, u-abs ungahlanganyeli njengoba ubamba ama-dumbbells aphakathi kanzima phambi kwamathanga.
2. Cindezela i-biceps bese ugoba izingalo, ukugoqa izisindo ukuya emahlombe.
3. Gcina izingqimba zimila futhi ulethe isisindo sakho phezulu ngangokunokwenzeka ngaphandle kokuhambisa izintambo.
4. Kanciphisa kancane izisindo, ugcine ukugoba okuncane ezinhlangothini ezansi (isib. Ungafaki amalunga bese uzama ukugcina ukungezwani emisipha)
5. Phinda amaqoqo 1-3 we-8-15 reps.

2 - Amapulangwe weBarbell Bicep

I-curl bicep curl yindlela enhle yokusebenza kokubili izinhloko ze-biceps ngesisindo esinzima kunazo zonke esingasisingatha ngayo izimbongolo. Lokhu kuncomeka kakhulu kumapopolisi angama-dumbbell okuvumela ukuba usebenze ngengalo ngayinye ngayinye.

1. Hamba ngezinyawo mayelana no-hip-width ngaphandle, u-abs ungahlanganyeli njengoba ubamba isisindo phambi kwamathanga.
2. Cindezela i-biceps bese ugoba izingalo, ugoqa isisindo phezulu emahlombe.
3. Gcina izingqimba zimila futhi ulethe isisindo sakho phezulu ngangokunokwenzeka ngaphandle kokuhambisa izintambo.
4. Kanciphisa kancane isisindo, ubeke ukugoba okuncane ezinhlangothini ezansi (isib. Ungavali amalunga bese uzama ukugcina ukungezwani emisipha)
5. Phinda amaqoqo 1-3 we-8-15 reps.

3 - Faka izindwangu ze-Bicep ebhokisini

Azikho izindlela eziningi zokushintsha i-curl ye-bicep, kodwa enye indlela yokwenza lo msebenzi ube inselele nakakhulu ukukwenza ngokuzithoba. Ungakwenza lokhu ebhentshini eliphansi noma usebenzise ibhola lokuzivocavoca, njengoba kubonisiwe. Ngenxa yokuthi uhamba, kuzomele usebenze kanzima ngokumelene negodi, ngakho-ke ungase ufune ukusebenzisa isisindo esilula.

1. Hlala ebhola ngezisindo zokuphumula emathangeni.
2. Hamba kancane kancane ezinyaweni uze uhambisane nebhola elisekela emuva kwakho, izisindo zilenga phansi izintende zibheke ngaphandle.
3. Bend the elbows bese uletha izisindo ehlombe ngaphandle kokugeleza izingalo.
4. Yehlisa emuva, ugcine ukugoba okuncane ku-elbow phansi phansi ukuhamba (ungafaki amalunga).
5. Phinda amaqoqo 1-3 we-10-16 reps.

4 - Amakhekhe e-Bicep - Izikhali ezihlukile

Uma ufuna indlela elula yokushintsha umzimba wakho we-bicep, zama ukushintsha izingalo zakho. Ngokushintsha izingalo, ushintsha ukuvivinya umzimba kancane futhi ungase ukwazi ukusebenzisa izisindo ezinzima kunalokho ozisebenzisa ngama-curls avamile. Ngoba ingalo eyodwa ithola kancane ukuphumula ngenkathi enye isebenza, ungase uthole izisindo ezinzima ukukhetha okungcono.

1. Hamba ngezinyawo mayelana ne-hip-distance eceleni noma noma yini ekhululekile futhi ubambe izisindo phambi kwamathanga, izintende zibheke ngaphandle.
2. Bend the right elbow kanye curl isisindo phezulu ehlombe, ukugcina elbow static.
3. Nciphisa isisindo, ugcine ukugoba okuncane phansi ukuze ugcine ukungezwani emisipha.
4. Phinda ukuhambisa ngensimbi engakwesokunxele.
5. Qhubeka ukushintshanisa izingalo ngamasethi amathathu we-8-16 reps.
6. Gwema ukusebenzisa umfutho. Gcina ukuhamba kancane futhi kulawulwe futhi ungagudluli izisindo.

5 - Umshumayeli wezingqimba ebhokisini

Umshumayeli we-curl uyingqayizivele eyodwa kuphela kwi-curl bicep curl. Ngokubeka izingalo zakho engxenyeni, uphikisa inselele zombili izinhloko zemisipha ye-biceps ukuze udinga ukusebenzisa isisindo esincane nalokhu kuthutha. Kule nguqulo, ibhola lisetshenziselwa ukwakha i-angeli kodwa ungenza nalokhu kuthutha ebhentshini lomshumayeli. Uma unezinkinga ze-elbow, ungase uthande ukweqa lokhu kuthutha.

1. Ukubamba izinsimbi, ukuguqa phambi kwebhola bese uzifaka phezu kwawo, ubeka izingxenyana cishe ngaphesheya kwebhola futhi uhambisane nomunye nomunye.
2. Yehlisa izisindo kuze kube yilapho izingalo zivulwa ngokugcwele.
3. Vumelanisa ama-biceps ukuphakamisa izisindo kuze kube yilapho izibikezelo zibukeka ngemuva kwesandla esingenhla.
4. Phinda amaqoqo 1-3 we-10-16 reps.

Amathiphu

• Lokhu kuhamba kungabhekana nengxenyeni engaphambili yendwangu uma usebenzisa isisindo esinzima kakhulu noma uma ungazibeki kahle. Uma uzwa ubuhlungu noma ungakhululekile, weqa lo msebenzi.
• Sebenzisa ukulawula lapho unciphisa isisindo ukugwema ukulimala.
• Ungayeki uhla oluphelele lokuhamba. Zama ukunciphisa izisindo uze izingalo zakho ziqonde ngqo.

6 - I-Curl yamaHammer

Njengekhalenda ejwayelekile ekhonjisiwe ngaphambilini, i-curl yesando ihlose imisipha ye-biceps. Kodwa, ngoba izandla zijikelezile, izibikezelo nazo zithola ukunakwa okuncane kulo msebenzi. Ukushintsha indawo yesandla kungenza futhi ukuvivinya umzimba kube inselele ngendlela ehlukile, ngakho ungakwenza lokhu ngokuhlanganiswa nama-curls avamile noma ama-curls e-barbell ukuze uhlose uhla oluphelele lwe-biceps kanye nezibikezelo.

1. Hamba ngezinyawo mayelana nobubanzi be-hip-width, u-abs ungahlanganyeli njengoba ubamba ama-dumbbells aphakathi kanzima phambi kwamathanga.
2. Vula izandla ukuze izintende zibhekanane bese zifake ama-biceps ukuze ziguqulwe izisindo emahlombe.
3. Gcina izingqimba zimila futhi ulethe isisindo sakho phezulu ngangokunokwenzeka ngaphandle kokuhambisa izintambo.
4. Kanciphisa kancane izisindo, ugcine ukugoba okuncane ezinhlangothini ezansi (isib. Ungafaki amalunga bese uzama ukugcina ukungezwani emisipha)
5. Phinda amaqoqo 1-3 we-8-15 reps.

7 - Amakhondomu Wokugxila

Amakhekhe okugxila, njengoba igama lisho, akugcini nje ukuthatha imfucuza ukuze uthole ifomu lakho ngendlela efanele, kubonakala sengathi ugxila kuwo wonke amandla akho kuze kube semisipha yakho ye-bicep. Lokhu kuyisimo esihle sokuzivocavoca ukubeka ekupheleni kwemidlalo yakho ye-biceps ukuze uthole igazi empilweni yakho (noma 'ipompo').

1. Hlala noma uguqe bese ubamba isidumbu ngakwesokunene.
2. Bend phambili, ugcine i-abs engenzile futhi uphakamise i-elbow elungile ngokumelene nengaphakathi lesithanga sokunene.
3. Vumelanisa i-bicep bese ugoqa isandla ehlombe ngaphandle kokuhambisa i-elbow. Akudingeki uthinte ihlombe lakho.
4. Nciphisa yonke indlela phansi (gcina ukugoba okuncane emgqeni ukugcina ukungezwani ku-biceps) uphinde uphinde uhlele ama-1-3 we-8-16 reps ohlangothini ngalunye.

8 - I-Barbell Concentration Curl

I-curl yokucindezela iyisenzo esihle kakhulu se-biceps futhi le nguqulo, eyenziwe nge-barbell, ineza ngisho nokuqina okukhulu. Ngalolu hlobo, usesikhundleni esiphakeme, esinciphisa ububanzi bokuhamba futhi sidinga abs futhi emuva ukusebenza kanzima ukugcina uzinzile. Ngenxa yokuthi ukunyakaza okuncane kufushane, uzozizwa lo msebenzi, ngakho-ke qala ngesisindo esincane uma ususha kulo msebenzi.

1. Hlala esihlalweni noma ebhentshini bese ubamba i-barbell yesisindo esiphakathi ngezandla mayelana nobubanzi be-shoulder.
2. Bend phezu, ugcine i-back back flat kanye ne-abs engenzile, futhi uhambise ama-elbows ngaphakathi kwamathanga.
3. Qala ukuhamba ngezandla ngokuqondile, barbell ilenga phansi phakathi phakathi kwe-shin.
4. Cindezela ama-biceps ukuze unciphise barbell kuze kube phezulu ngangokunokwenzeka (ububanzi bokuhamba buzoba bufushane ngenxa yesikhundla sakho).
5. Yehlisa emuva, ubeke ukugoba okuncane emaceleni ngaphansi kwesisindo.
6. Phinda amaqoqo 1-3 we-10-16 reps.
7. Gcina umgogodla uqinile futhi ngemuva kugxile kulo lonke ukunyakaza.

9 - Ama-Curls e-Reverse

Ngenkathi i-biceps yendabuko isebenza, njengama-curls, sebenzisa ama-biceps kanye nama-forearms, i-curl ephikisayo iyindlela enhle yokugxila kakhulu emaphumeleni. E-curl ephikisayo, uvula izintende ukuze ama-forems enze umsebenzi omkhulu ngenkathi i-biceps isiza njengama synergists. Lokhu kuhamba kuhle kunoma ubani emidlalweni njengegalofu, i-baseball noma i-tennis lapho udinga khona amandla kanye nokuqinisa amandla.

1. Bamba ama-dumbbells aphakathi kanzima phambi kwamathanga ngezindebe ezibhekene namathanga.
2. Yenza isisindo sibheke emahlombe ukuze izimpande ziqonde futhi izintende zibheke ngaphandle.
3. Yehlisa emuva bese uphinda for 1-3 amasethingi 8-16 reps.
4. Kuyinto evamile ukuthi izandla zakho zikhulume nge-angle phezulu ekuhambeni.
5. Ungenza futhi lokhu kuthutha nge-barbell.

10 - I-One-Arm Preacher Curl kwiBhola

Umshumayeli we-curl ngumsebenzi omkhulu wokuhlukanisa imisipha ye-biceps. Ngokuphumula ingalo yakho ebhentshini lomshumayeli noma, kulokhu, ibhola lokuzivocavoca, uthatha ukuphuma kulokhu kuhamba, uvumela i-biceps ukuba yenze wonke umsebenzi. Uma usebenzisa ibhola kulolu hlelo, sebenzisa ngokuma kwakho kuze kube yilapho uzizwa usekelwa futhi uyakwazi ukusebenzisa ifomu elihle kuwo wonke umsebenzi.

1. Beka isisindo esisisindo esisezingeni eliphansi phansi phambi kwakho bese uqhubekela phambili ebhola ukuze i-torso isekelwe.
2. Ukwandisa ingalo engakwesokudla phezu kwebhola bese uthatha isidumbu, ugcine ingalo yokuphumula ibhekene nebhola. Qaphela ukuba ungagudli i-elbow lapha. Qinisekisa ukuthi uya phambili ebhodini ukuthi ungafinyelela isisindo ngokuphepha.
3. Vumelanisa ama-biceps ukuze unciphise isisindo phezulu ehlombe, ugcine i-wrist ngqo.
4. Yehlisa emuva, ngaphandle kokuvala ingxube ye-elbow, bese uphinda u-1-3 amasethi we-8-16 u-reps uphinde ushintshe izinhlangothi.