Zama Lokhu: 3 Ukwehluka kwe-Pushup Okusebenza Ama-Biceps Wakho

-Delile

• Ongakwenza
• Ungayenza kanjani i-pushup
• Ungayikhomba kanjani i-biceps yakho
• 1. Vala-ukuma pushup
• 2. Ngaphakathi kwe-pushup ngezandla eziguquliwe
• 3. I-pushup eyodwa ehlomile
• Izinto okufanele uzicabangele
• Okunye ukuvivinya umzimba okugxile kuma-biceps
• Okubalulekile

Ongakwenza

I-pushup ejwayelekile ihlose ama-pectorals akho (imisipha yesifuba), ama-deltoids, nama-triceps.

Kepha uma uhlanganyela nomgogodla wakho bese wenza kusebenze izingilazi zakho, lokhu kuhamba okunamandla kungathuthukisa okungaphezulu nje komzimba wakho ongaphezulu.

Ungakwazi nokulungisa inqubo yakho ukukhomba ama-biceps akho. Nazi izinhlobo ezintathu ezigxile ku-biceps ukuzama, ukuhamba okuhlukile kwe-biceps-busting, nokuningi.

Ungayenza kanjani i-pushup

Ukwenza i-pushup ejwayelekile, ngena endaweni yepulangwe.

Beka izintende zezandla zakho phansi. Qinisekisa ukuthi zibekiwe ngqo ngaphansi kwamahlombe akho. Gcina intamo yakho ingathathi hlangothi, ibuyele emuva iqonde, iqinile futhi izinyawo zihlangene.

Ukwehla, goba ngobumnene izindololwane zakho - kufanele zivele nge-degree engama-45 degree - bese wehlisa umzimba wakho kancane phansi. Qiniseka ukuthi ugcina i-torso eqondile nentamo engathathi hlangothi.

Lapho isifuba sakho sifinyelela phansi, ziphokophele emuva ukuze uqale ngezandla zakho. Naka kakhulu umhlane wakho ophansi. Awufuni ukuthi igule phansi.

Ukubeka izintende zezandla zakho nezindololwane zakho ziqhelelene kakhulu kungaholela ebuhlungwini behlombe. Futhi uma umhlane wakho ophansi ugwedla lapho uzama ukukhuphuka, kungadala izinhlungu emuva.

Uma ama-pushups ajwayelekile ebuhlungu noma engathandeki, ungaphoqeleli. Ukuguqulwa okuthile kungasiza ekunciphiseni ingcindezi kumajoyini akho futhi kukuvumele ukuthi wakhe amandla akho ngokuphepha.

Ungakuthola kukusiza ukuzijwayeza ngamadolo akho phansi esikhundleni sokuba semgodini ogcwele umzimba. Ungazama futhi ukwenza ama-pushups asuswe endaweni ephakeme, njengebhentshi noma isinyathelo.

Ungayikhomba kanjani i-biceps yakho

Imisipha ye-biceps brachii - eyaziwa kalula nje ngokuthi imisipha ye-biceps (yebo, ihlala njalo ngobuningi!) - iyisicubu esiphambili kwengalo yakho ephezulu.

Umsebenzi wawo omkhulu ukugoba ingalo yakho engalweni yakho engenhla. Iphinde isize ekuguquleni intende yesandla sakho phezulu naphansi.

Yize i-pushup ejwayelekile ingakhombisi imisipha ye-biceps, ukushintsha ukuma kwezandla zakho kungenza le misipha ibambe iqhaza elikhulu ekuhambeni.

1. Vala-ukuma pushup

Ukusondeza izandla zakho ndawonye kukuvumela ukuthi ukhombe ama-biceps akho ngqo.

Ukuhamba:

1. Ngena endaweni ejwayelekile ye-pushup, uqinisekise ukuthi i-torso yakho inzima futhi intamo yakho ayithathi hlangothi.
2. Sondeza izandla zakho ndawonye, ​​ushiye amasentimitha ambalwa phakathi kwazo. Lapho besondelana, kulukhuni ukwenza lo msebenzi, ngakho-ke lungisa ngokufanele.
3. Yehlisa umzimba wakho phansi, uvumele izindololwane zakho zikwazi ukuphuma nge-45-degree angle.
4. Phusha emuva ukuze uqale futhi uphinde, wenze ama-reps amaningi ngangokunokwenzeka - noma usebenze kuze kube "ukwehluleka" - ngamasethi amathathu.

2. Ngaphakathi kwe-pushup ngezandla eziguquliwe

Ukuhambisa ukuqondanisa kwezandla zakho phansi kwesifuba sakho nokuguqula isikhundla sazo kuzokhiqiza ukunyakaza okuningi kokugoqa ingalo. Lokhu kuyisihluthulelo sokukhomba ama-biceps.

Lokhu kuhamba phambili, ngakho-ke cabanga ukuqala ngamadolo akho esikhundleni sepulangwe eligcwele lomzimba.

Ukuhamba:

1. Qala endaweni ejwayelekile ye-pushup.
2. Shintsha izandla zakho ukuze iminwe yakho ibheke odongeni ngemuva kwakho. Hambisa izandla zakho ukuze zihambisane nomaphakathi wakho maphakathi.
3. Yehlisa phansi, ubeke izindololwane zakho emzimbeni wakho ngangokunokwenzeka.
4. Lapho isifuba sakho sesifikile phansi, phindela emuva ukuze uqale. Futhi, qedela amasethi amathathu ukwehluleka.

3. I-pushup eyodwa ehlomile

Kuyazichaza egameni layo, i-pushup enesikhali esisodwa yenziwa ngengalo eyodwa eboshwe ngemuva kwakho.

Lokhu okunye ukunyakaza okuthuthukile, ngakho-ke cabanga ukuwa ngamadolo akho noma wenze endaweni ephakeme ukuze uqale.

Ukuhamba:

1. Qala endaweni ejwayelekile ye-pushup.
2. Nweba ibanga phakathi kwezinyawo zakho ukudala ukuzinza okwengeziwe, bese ukhetha isandla esisodwa phansi bese usibeka ngemuva komhlane wakho.
3. Yehlisa phansi kuze kube yilapho isifuba sakho sisondela phansi.
4. Buyela emuva ekuqaleni, uqedele amasethi amathathu ukwehluleka.

Izinto okufanele uzicabangele

Ungadikibali uma lezi zivivinyo zinzima ekuqaleni. Iningi lingelokuzivocavoca okuthuthukile. Sebenzisa ukuguqulwa ukuze uthole izinzuzo.

Ukwenza okukodwa kwalokhu kuhamba okungenani kanye ngesonto kuzosiza ama-biceps akho akhule ngosayizi namandla - ikakhulukazi uma kwenziwa ngokuhlangana nokuzivocavoca okugxile kwe-biceps ngezansi!

Okunye ukuvivinya umzimba okugxile kuma-biceps

Unganikeza ama-biceps akho ukuzivoxavoxa ngokuzivocavoca umzimba okuningi, futhi. Zama:

Ukushintsha i-dumbbell biceps curl. Uma usanda kuqala, namathela kumakhilogremu ayi-10 noma ngaphansi esandleni ngasinye. Isifuba sakho kufanele sihlale simile futhi izindololwane zakho kufanele zihlale ziseduze nomzimba wakho lapho uqedela ukusonga.

I-Barbell biceps curl. Kufanele ukwazi ukuphakamisa isisindo esithe xaxa ngefomu le-barbell, ngakho-ke zizwe ukhululekile ukuhamba kancane. Qiniseka ukuthi ifomu lakho liqinile, noma kunjalo! Ufuna ukuhlala kancane futhi ulawulwe phakathi nokunyakaza.

I-curl yekhebula ephezulu. Uzodinga ukufinyelela kumshini wekhebula kulokhu kuhamba, okwenza ngaphezu kwekhanda lakho.

IIsilevu phezulu. Yize ama-pullups esebenza kakhulu emuva kwakho, ukushintsha isandla sakho ukwenza i-chinup kuzowashaya kanzima lawo ma-biceps. Uma ukwazi ukufinyelela ejimini, cabanga ukusebenzisa umshini wokusiza we-pullup. Ungasebenzisa futhi ibhendi yebhendi ne-pullup.

Okubalulekile

Ama-Pushups awukuzivocavoca okuyisisekelo, okufanele uwafake ohlelweni lwakho lokuzivocavoca ngamandla okusebenza. Ukwenza okwehlukile kwazo - ukushaya ama-biceps, ngokwesibonelo - kuzokhipha izinto phezulu futhi kukhombe imisipha ehlukile.

UNicole Davis ungumbhali osuselwa eBoston, umqeqeshi womuntu oqinisekiswe yi-ACE, nomthandi wezempilo osebenzela ukusiza abesifazane ukuthi baphile impilo eqinile, enempilo, nenenjabulo. Ifilosofi yakhe ukwamukela amajika akho futhi wakhe ukulingana kwakho - noma yini engaba khona! Uboniswe kumagazini i-Oxygen "Ikusasa Lokuqina" kumagazini kaJuni 2016. Mlandele Instagram.