Ukuzivocavoca kwiibiceps

Amanye amantombazana, aqala ukuqeqesha, azikhethele zona indawo, ezifuna umsebenzi osebenzayo kwaye zibalawule ukuba umzimba womntu ungumntu owodwa, kwaye ukuphuhliswa komgangatho omnye akuyi kubakho nantoni na. Akunakwenzeka ukuba ufumane ubuncinane inkqubo enye yobugcisa, enika umthwalo omkhulu emilenzeni kunye nakusasazo kwaye akukho mthwalo ezandleni nasemva. Ukuphuhlisa umzimba wakho kufuneka ube ngokulinganayo, kuphela emva koko uza kufumana iziphumo ezifanelekileyo. Yingakho i-biceps iqhutyelwa ngamantombazana ifanelekileyo njengabantu.

Ukusetyenziswa okuyisiseko kwi-biceps: iingcebiso kubaqalayo

Ukuba usanda kuqalisa ukufundisisa, okanye usandula ukufumanisa imfuno yokuzivocavoca kwi-biceps, kukufanelekile ukukhumbula imithetho ebalulekileyo eya kwenza ukuba ukusebenza kwakho kuphephe kwaye kusebenze. Ngoko, uluhlu lwabo olupheleleyo:

1. Ungayisebenzisi yonke imihla, ngokuba izihlunu zisenamandla kakhulu kumthwalo onjalo. Ukwandiswa kufanele kube ngokuthe gqolo. Qala nge-2-3 ukusebenza ngeveki, kwaye wandise inani labo kancane kancane.
2. I-Biceps yokukhula kunye nesisindo esikhulu sesitimela kuphela kanye ngeveki. Ukuba umnqweno wakho ukubeka izandla zakho kwi tonus, ungaxinzeli kangangoko amava ngeveki.
3. Unokufumana ezininzi iindlela zokuzihlukanisa, apho kuphela i-biceps isebenza, kodwa ukuqeqeshwa okuyisiseko kusebenza kakuhle. Umzekelo, ukudonsa umgca ophantsi, okanye ukudonsa kwintlambo ye-reverse grip. Ukuba awuzange usebenze kakhulu, sele uthabatha ukuzivocavoca kwi-biceps, awukwazi ukubandakanya kwinkqubo.
4. Ukukhula kwemisipha, kunconywa ukuba kwenziwe ukuphindaphinda kwama-8-12, kwaye ukwandisa amandla ezandla - 6-8.
5. Ngolunye uqeqesho, akudingekile ukubandakanya ngaphezu koku-1-2 ukuqeqeshwa kwiibiceps. Nangona kunjalo, iiveki ezimbini ukuya kwezine, ezi zifundo zicetyiswa ukuba zitshintshwe kwabanye.
6. Ukuqeqesha i-biceps inconywa kunye nomva, isifuba, amahlombe, i-triceps kunye neengaphambili.

Ukulungiswa kwemisebenzi yebiceps

Kukho iindlela ezahlukeneyo zokuzivocavoca, sinika umzekelo osithandwa kakhulu. Faka phakathi kokusebenza kwabo nge-1-2 kubo rhoqo.

1. Ukufudumala. Emile, umva uqondene, imilenze ibanzi ububanzi bendawo. Phunyeza, pha kamisa izandla zakho, hlala khona imizuzwana engu-15-20, phantsi kweengalo zakho. Phinda kathathu.
2. Ukuzivocavoca kwi-biceps kunye nebhar (umzimba womzimba). Isiqalo sokuqala: ukuma, iinyawo zangebubanzi ububanzi, iinyawo ezihambelana nomnye nomnye, ezandleni ze-barbell okanye bodybard, zibambe nge-back back (palmalms ngokwakho), umqolo uphendule. Thatha umoya, ubambe umoya kwaye uphakamise ibha ukuya kwinqanaba eliphezulu lesifuba, hlala. Izibhambano zimele zihlale emacaleni, kunye nezibonda - ezingenakunyuka. Kancinci kancinci ibha, kodwa ungaguquli i-elbow ngokupheleleyo.
3. Ukuzivocavoca "uphakamise ukusuka eludongeni." Isikhundla sokuqala: ukuma, kuxhomekeke eludongeni okanye ubambelele eludongeni lwaseSweden. Yenza iiseti ezimbini ze-10-push-ups.
4. Ukuzivocavoca "uphakamise ukusuka kumgangatho ukusuka emadolweni". Isikhundla sokuqala: uhlale phantsi ngezandla ezizenzekelayo, amadolo kunye neenqwanqwana zeenyosi ukuze umzimba ukusuka entloko ukuya emadolweni ngumgca ochanekileyo. Yenza iiseti ezimbini ze-10-push-ups.
5. Ukuzivocavoca ukuqhubela phambili "up-up uphantsi." Isikhundla sokuqala: uhlale phantsi phantsi ngeengalo eziluncedo kunye neesokisi zeetonki ukuze umzimba ukusuka entloko ukuya emanzini umgca ochanekileyo. Yenza iiseti ezimbini ze-10-push-ups.
6. Ukuzivocavoca "ukukhupha". Gamba umqolo (isundu kuwe) phezu kwe-crossbar, ephakathi kwentloko. Ukugubha iingalo zakho, udonsa umzimba. Yenza inani elikhulu lamaxesha.

Uninzi lweziqhamo ezicetywayo lukhulu kubaqalayo kwaye lunceda ukwenza inkqubo yoqeqesho iphelele.