Ngokuqhelekileyo amantombazana athambe ukunika ifomu elihle ezandleni zabo kuphela emva kokubona iingxaki zokuqala. Ngokomzekelo, umva wesandla siba lukhuni-kodwa kulo mzekelo akukho kwi-bicep, kodwa kwi-triceps. I-Biceps iyisihlunu esisephambi kwengalo. Ukuba wenza imisebenzi yebiceps yabasetyhini, uya kwenza izandla zakho zibe zihle kwaye zibabalo.
Iingcamango malunga nokuzivocavoca kwi-biceps ezinezidumbulu
Amantombazana amaninzi ayesaba ama-dumbbell njengomlilo, ekholelwa ukuba oku kuya kubaguqula ngokuqinisekileyo izidalwa ezibuthathaka zibe ngumakhi womzimba ongenalutho. Enyanisweni, i-physiology yabesifazane ayibandakanyi ukukhula komzimba, ikakhulukazi ngaphandle kokondla okhethekileyo kunye nobunzima obukhulu. Ukuze ube nezandla zomntu eziphefumlelweyo, imizamo yakho ayiyi kubakho ngokufanelekileyo. Ukubandakanya ukuphuhliswa kwee-biceps, uyenzela nje ukuba izihlunu zithandeke ngakumbi.
Ukongezelela, abaninzi banomdla wokudibanisa ukuzivocavoca kwi-biceps kunye ne-triceps. Kubalulekile ukuhlukanisa le ngcamango: ukuba ingxaki ibuyele emva kwakho, ngoko uqeqesho lwebiceps aluyi kukunceda - kufuneka ugxininise kwii-triceps complexes. Njengomthetho, amantombazana akhetha ukunyuka kwama-triceps enza oku ngenjongo yokuba nomzimba onomgangatho ofanayo, oqinisiweyo kunye nezihlunu ezinama-elastic.
Iindlela zebiceps ezisebenzayo
Ukuba awukwazi ukugqiba ukuba yiziphi i-biceps ezenzayo, ungayiqwalasela iinkqubo ezahlukeneyo-kungakhathaliseki ukuba zidalwe amadoda okanye ngabafazi. Sinikeza ukuqeqeshwa okusebenzayo kwiibiceps, ezinokuthi zenziwe kunye nokuzivocavoca, kunye nekhaya - kunye nezidumbulu kuphela.
- Ukufudumala: ukuguqula isalathisi, i-elbow kunye nomxhelo wegxala kumabini omabini, uze udibanise izandla.
- Isikhundla sokuqala: ehleli esihlalweni ubuso kumqolo okanye kwibhenki ekhethekileyo, faka izandla ngqo kwi-crossbar palm. Kwizandla mazibe sele ziyi-dumbbells . Nciphisa iingalo zakho ngokukhawuleza, udonsa iingqungquthela kumahlombe akho, kwaye unganciphise. Phinda 3 iindlela ezili-10.
- Isikhundla sokuqala: ehleli emphethweni webhintshi okanye esihlalweni, faka i-elbow yesandla sokunene ukusuka kwiidumbbell nje ngaphezu kweedolo, kwindawo yangaphakathi yesithanga sokunene. Nciphisa ingalo yakho ngokukhawuleza, uze uyinciphise ngezinga elifanayo. Emva kokugqiba indlela ekuphindaphindiweyo kwezi-10, yenza okufanayo ngakwelinye icala. Kufuneka kube neendlela ezintathu ezipheleleyo.
- Isikhundla sokuqala: ukuma, izithambile ngokuzithoba ngezandla, kunye nesithupha ehlangothini lwesalathisi echukumisa ecaleni lomlenze. Phakamisa izibhambulu ngexesha elifanayo njengokuguqula izandla. kwindawo ephezulu yesandla iya kufumaneka iminwe encinane komnye nomnye. Yenza iiseti ezi-3 ezili-10.
- Isikhundla sokuqala: ehleli esihlalweni okanye kwibhentshi, iingalo zihlawuleka ngokukhululeka, ezandleni - izidumbulu. Gcina iingalo zakho kwiingqungquthela, uphakamise iimpawu ezinamahlombe akho, uphendule phambili. Kwinqanaba eliphezulu lentendelezo kufuneka lijongene namagxa. Yenza iiseti ezi-3 ezili-10.
- Ekupheleni komdlalo, landela ukwelula: pha kamisa isandla sokunene, ugibe kwi-elbow, up, uthathe isandla sakhe sokhohlo ngendoda yakhe uze udibanise kwicala lasekhohlo. Emva koko phawula isandla sakho sokunene kwisitya somfuba uze ususe isandla sakho sokhohlo kuwe. Phinda okufanayo kwisandla sesibini.
Ukuzivocavoca kwi-biceps ekhaya kufuneka kwenziwe kwimizuzu engama-2-3 ngeveki, ukukhetha umthwalo ophezulu. Akufanele uvale ukukhathala kwesihogo - kodwa ngelo xesha, ukuba awuyi kuthuma emva kokuqeqeshwa, oku kungumqondiso oqinisekileyo wokuthi umthwalo awukwanele kuwe, kwaye ufuna iimpawu ezinzima okanye ukuphindaphinda kwakhona (kodwa kungaphezulu kwe-15-16). Ukuba ngexesha lokusebenzisa umthwalo libe lula kakhulu kuwe, kuyafaneleka ukuba ukwandise.