Ukuzivocavoca kwama-biceps, ama-triceps, izingalo zangaphambili namahlombe

-Delile

• Ukuzivocavoca kwama-biceps
• Intambo yesando
• Intambo / i-Curl eqondile
• Ukuzivocavoca kwe-triceps
• Ama-triceps aseFrance
• Ama-triceps entanjeni
• Ama-triceps ebhentshini
• Ukuzivocavoca ingalo
• Ukuguquguquka kwesihlakala
• Ukuzivocavoca Kwamahlombe
• Ukunwetshwa kwamahlombe
• Ukuphakama kohlangothi

Ukuzivocavoca kwama-biceps, ama-triceps, amahlombe nezingalo zangaphambi kokusebenza kuthoni nokuqinisa imisipha yengalo, kunciphisa ukuqaqamba kwalesi sifunda. Kodwa-ke, ukuze imisipha ikhule kubalulekile ukuguqula ukudla, kudle ukudla okunothe ngamaprotheni futhi kwezinye izimo, izithako zokudla ezifana ne-Whey Protein, ngokuholwa ngabezempilo. Bona ukuthi yikuphi ukudla okuhle kakhulu ukuzuza ubukhulu bemisipha.

Ukuzivocavoca kufanele kwenziwe ngokuya ngenhloso yomuntu nokulungiselela komzimba, futhi kufanele kunconywe uchwepheshe wezemfundo yomzimba. Ngokuya ngenhloso, kungaba ukukhuthazela kwemisipha, ukuzuza kwamandla, ukwehla kwesisindo noma i-hypertrophy, uchwepheshe ukhombisa inani lokuphindaphinda nochungechunge, ukuqina koqeqesho nohlobo lokuvivinya umzimba, nokuzivocavoca komuntu ngamunye noma okuhlukahlukene kungakhonjiswa, okuyilezo lapho ukuthi wonke amaqembu ayasebenza, njengesibonelo emshinini wokushicilela ebhentshini, lapho kusebenza khona isifuba, ama-triceps namahlombe, ngokwesibonelo.

Kubalulekile ukulandela uchwepheshe ukuze inhloso ifezeke futhi ukuze kungabikho ukukhathala kwemisipha, kunconywa ukuthi umuntu aphumule iqembu lemisipha ebelisebenza ngosuku futhi, ngalokho-ke, kungaba nokuzuza.

Bheka ezinye izinketho zokuzivocavoca ze-biceps, i-triceps, izingalo zangaphambili namahlombe:

Ukuzivocavoca kwama-biceps

Intambo yesando

Ukwenza intambo yesando, bamba i-dumbbell esandleni ngasinye, eduze komzimba, isundu libheke ngaphakathi, futhi uguqule izindololwane kuze kube yilapho ama-dumbbells esezingeni eliphakeme lehlombe.

Intambo / i-Curl eqondile

Lokhu kuvivinya umzimba kungenziwa ngama-dumbbells noma i-barbell. Ukwenza ukuzivocavoca umzimba, kufanele uguqule futhi unwebise indololwane yakho, okungcono ngaphandle kokuhambisa amahlombe akho noma ukwenza ukunyakaza okunxephezelayo ngomzimba wakho ukuze ama-biceps akho akwazi ukwenziwa ngendlela engcono kakhulu.

Ukuzivocavoca kwe-triceps

Ama-triceps aseFrance

Ukuma, bamba i-dumbbell bese uyibeka ngemuva kwekhanda, wenza ukunyakaza kwe-flexion nokwelula ingalo. Uma kunesinxephezelo emgogodleni, okungukuthi, uma ukuma kungahambelani, ukuzivocavoca kungenziwa ukuhlala phansi.

Ama-triceps entanjeni

Kufanele ubambe intambo, ushiye indololwane inanyathiselwe emzimbeni bese udonsela intambo phansi kuze kube yilapho indololwane inwetshwa bese ubuyela lapho uqala khona, okuyilapho izingalo zisondele emzimbeni. Kubalulekile ukugwema ukusunduza amahlombe ukuze ungabi nengxabano kulesi sifunda.

Ama-triceps ebhentshini

Ukwenza lo msebenzi, umuntu kufanele ahlale phansi imilenze ingashintshi noma yeluliwe abeke izandla esihlalweni sesihlalo noma ebhentshini, enze ukunyakaza komzimba ukuze sonke isisindo somzimba sibe izingalo, zisebenza kanjena, ama-triceps.

Ukuzivocavoca ingalo

Ukuguquguquka kwesihlakala

Lo msebenzi ungenziwa ngendlela ye-bi noma ye-unilateral. Umuntu kufanele ahlale abambe i-dumbbell, esekela isihlakala emadolweni, futhi aphakamise futhi ehlise i-dumbbell kuphela ngamandla esihlakaleni, agweme ngangokunokwenzeka ukwenza kusebenze elinye iqembu lemisipha. I-flexion yesihlakala ingenziwa futhi ngokusebenzisa i-barbell noma esikhundleni se-dumbbell.

Ukuzivocavoca Kwamahlombe

Ukunwetshwa kwamahlombe

Lokhu kuvivinya umzimba kungenziwa ngokuma noma ngokuhlala futhi kufanele kwenziwe ngokubamba ama-dumbbells ekuphakameni kwehlombe, nentende ibheke ngaphakathi, nokuphakamisa izinsimbi zomlomo ngaphezulu kwekhanda lakho kuze kube yilapho izindololwane zakho zinwetshiwe. Ungase futhi wenze ukunyakaza okufanayo izintende zezandla zakho zibheke phambili.

Ukuphakama kohlangothi

Bamba i-dumbbell isundu libheke phansi bese uphakamisa i-dumbbell eceleni ukuya ekuphakameni kwehlombe. Ukuhluka kwalokhu kuvivinya umzimba kungukuphakamisa kwangaphambili, lapho esikhundleni sokuphakamisa ngemuva, i-dumbbell iphakanyiselwa phambili.