I-6 Bicep Yelula Ukungeza Ku-Workout Yakho

-Delile

• 1. Ukuma kwe-bicep emi
• 2. Uhlezi u-bicep stretch
• 3. Isango le-bicep elula
• 4. Wall bicep elula
• 5. Izandiso zengalo evundlile
• 6. Ukujikeleza kwesandla okuvundlile
• Izinto okufanele uzigcine engqondweni

Ukwelulwa kwe-Bicep kuyindlela enhle yokugcwalisa ukuzivocavoca komzimba wakho ophezulu. Lokhu kunwebeka kungakhuphula ukuguquguquka nobubanzi bokuhamba, okukuvumela ukuthi uqhubeke ujule futhi uqhubeke ngokukhululeka okukhulu.

Futhi, zisiza ukukhulula ukuqina kwemisipha nokuqina, okuyinzuzo ekuvimbeleni ukulimala nokwenza ngcono ukusebenza.

Njengoba uzama lokhu kunweba, lalela umzimba wakho ukuze wazi ukuthi kufanele uhlehle nini nokuthi uzongena nini ngokujulile. Gcina umoya obushelelezi, onganyakazi, okhululekile. Ungakhiyi izindololwane zakho noma uphoqe noma iziphi izikhundla, futhi ugweme ukunyakaza okunyakazayo, okubhampayo, noma okuphusha.

1. Ukuma kwe-bicep emi

Uzozwa ukunwebeka kuma-biceps akho, esifubeni nasemahlombe.

Ukuze wenze lokhu kunweba:

• Faka izandla zakho phansi komgogodla wakho.
• Lula izingalo zakho bese uphendulela izintende zezandla zakho phansi.
• Phakamisa izingalo zakho phezulu ngangokunokwenzeka.
• Bamba lesi sikhundla kuze kube yiminithi elingu-1.

Phinda izikhathi ezi-1 ukuya kwezi-3.

2. Uhlezi u-bicep stretch

Kulokhu kunwebeka, gcina ikhanda lakho, intamo nomgogodla kulayini owodwa. Gwema ukugoqa noma ukugoqa iqolo. Ngokungeziwe kuma-biceps akho, uzozwa futhi ukunwebeka emahlombe nasesifubeni sakho.

Ukuze wenze lokhu kunweba:

• Hlala ngamadolo agobile nezinyawo zakho zibheke phansi phambi kwezinqulu zakho.
• Beka izandla zakho phansi ngemuva kwakho iminwe yakho ibheke kude nomzimba wakho.
• Sabalalisa ngokulinganayo isisindo sakho phakathi kwezinyawo zakho, izinqa, nezingalo.
• Khulisa izinqa zakho kancane phambili, zibheke ezinyaweni zakho, ngaphandle kokuhambisa izandla.
• Bamba lesi sikhundla amasekhondi afinyelela kwangu-30.
• Buyela endaweni yokuqala uphumule isikhashana.

Phinda izikhathi ezimbili kuya kwezingu-4.

Uma kukhululeke ngokwengeziwe, ungenza ukwelula okufanayo ngokuma bese ubeka izandla zakho etafuleni elingemuva kwakho. Squat phansi maphakathi ukuzwa ukwelula.

3. Isango le-bicep elula

Ukwelulwa komnyango kuyindlela enhle yokuvula isifuba sakho ngenkathi futhi welula ama-biceps akho.

Ukuze wenze lokhu kunweba:

• Yima emnyango ngesandla sakho sobunxele ubambe umnyango ezingeni okhalweni.
• Dlulela phambili ngonyawo lwakho lwesobunxele, goba amadolo, bese ukhipha isisindo sakho phambili.
• Yizwa ukuzula kwengalo nehlombe lakho ngenkathi ugoba okuncane endololwaneni yakho.
• Bamba lesi sikhundla amasekhondi afinyelela kwangu-30.
• Phinda ngakolunye uhlangothi.

4. Wall bicep elula

Lokhu kulula ukwelula ozozwa esifubeni sakho, emahlombe, nasezingalweni. Linga ngesikhundla sakho sesandla ngokusihambisa phezulu noma phansi ukuze ubone ukuthi sikuthinta kanjani ukunweba.

Ukuze wenze lokhu kunweba:

• Cindezela isundu sakho sobunxele odongeni noma entweni eqinile.
• Kancane kancane phendulela umzimba wakho kude nodonga.
• Zizwe welula esifubeni sakho, ehlombe nasengalweni.
• Bamba lesi sikhundla amasekhondi afinyelela kwangu-30.
• Phinda ngakolunye uhlangothi.

5. Izandiso zengalo evundlile

Izandiso zengalo evundlile zihlanganisa ukunyakaza okusebenzayo nokwelula. Ungakwelula lokhu uhleli noma umile.

Ukuze wenze lokhu kunweba:

• Yelula izingalo zakho eceleni ukuze zifane phansi.
• Yehlisa izithupha ukuze izintende zezandla zakho zibhekane nawe.
• Bamba lesi sikhundla imizuzwana engama-30.
• Pulula izandla zakho uye emuva nasemuva imizuzwana engama-30.

Yenza amasethi ama-2 kuye kwangama-3, ukwanda kancane kancane kwesikhathi ophethe ngaso leso sikhundla.

6. Ukujikeleza kwesandla okuvundlile

Lokhu kushintshaniswa kwesandla kungahle kungazizwa njengokuningi, kepha kuyasiza ekwakheni amandla kuyo yonke ingalo yakho ngenkathi welula ngobumnene ama-biceps akho.

Ukuze wenze lokhu kunweba:

• Zungezisa amahlombe akho phambili ngokuguqula izithupha.
• Buyela endaweni yokuqala.
• Zungezisa amahlombe akho emuva ngokubhekisa izithupha zakho.
• Buyela endaweni yokuqala.

Yenza amasethi ama-2 kuye kwayi-3 okwemizuzu engu-1.

Izinto okufanele uzigcine engqondweni

Ukwelula kuvame ukunconywa ngemuva kokuzivocavoca ukuvimbela ubuhlungu besisu. Ubufakazi buyaphikisana ngokuthi ukwelula kuyasiza ngempela ukunciphisa ukudabuka kwemisipha. Uma ukwenziwa ngokungaguquguquki kuzosiza ukukhulisa ukuguquguquka kwemvelo futhi kuthuthukise uhla lwakho lokunyakaza.

Zonke lezi zinto zizosiza ukwenza ukunyakaza kube lula ukuze ungabi namathuba okuthola ingcindezi noma ubunzima.

Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca, ikakhulukazi uma unokulimala okuphezulu komzimba. Uma ngenkathi welula uba nobuhlungu obudlulayo obedlula ukungakhululeki okuncane futhi kungapholi ezinsukwini ezimbalwa, yeka ukunweba.