Ukuzivocavoca okungu-6 kokuqeqesha ama-biceps ekhaya

-Delile

• Ungakwenza kanjani ukuqeqeshwa kwe-biceps ekhaya
• 1. Push-up
• 2. Ukuthambekela kwengalo ethambekele
• 3. Intambo yesando
• 4. Intambo eqondile
• 5. Ukuhlala kwe-barbell
• 6. Ingalo yepulangwe
• Okufanele ukwenze ngemuva kokuqeqeshwa
• 1. Yelula izingalo zakho emuva
• 2. Yelula izingalo zakho

Ukuqeqesha ama-biceps ekhaya kulula, kulula futhi kukusiza ukuthi ufinyelele ezinhlosweni ezihlukile, kusuka ekukhuphukeni kuze kube ekukhuphukeni kwesisindo somzimba nomthamo wemisipha.

Lezi zivivinyo zingenziwa ngaphandle kokusetshenziswa kwezisindo noma ngezisindo zemiphumela esheshayo. Kodwa-ke, kubalulekile ukucabangela izimo zomzimba kanye nokulinganiselwa komzimba ukugwema noma yiluphi uhlobo lokulimala njengokuqhuma kwethenda noma i-tendonitis, isibonelo.

Okufanelekile wukwenza ukuhlolwa kwezokwelapha ngaphambi kokuqala noma yimuphi umsebenzi womzimba futhi ube nokuholwa ngumfundisi wezomzimba okufanele akhombise isisindo sokuvivinya ngakunye ngakunye.

Ungakwenza kanjani ukuqeqeshwa kwe-biceps ekhaya

Ukuqeqeshwa kwe-biceps ekhaya kungenziwa izikhathi ezi-1 ukuya kwezi-3 ngeviki, kumaqoqo ama-2 kuya kwangu-3 wokuphindwaphindwa okungu-8 kuye kwayi-12, kuya ngokuvivinya umzimba. Okufanelekile ukukhetha izivivinyo ezi-3 kuye kwezi-4 ngokuzilolonga ngakunye

Ngaphambi kokuqala ukuqeqeshwa, ukufudumeza kufanele kwenziwe ukuze kuthuthukiswe ukusebenza kwemisipha, kusebenze ukusakazeka nokuvikela ukulimala. Inketho enhle yokuzifudumeza ukuhambisa izingalo zakho amahlandla amaningi ngejubane elisheshayo noma ukwenza amajeki agxumayo, ngokwesibonelo.

Ezinye izinketho zokuzivocavoca zokwenza i-bicep Workout ekhaya yilezi:

1. Push-up

Yize isetshenziswa kakhulu ekuqeqesheni isifuba, ukuguquguquka kwengalo kusebenza namaqembu emisipha eminingana, kufaka phakathi ama-biceps, akuvumela ukuthi uthole isisindo futhi uqine ama-biceps, ikakhulukazi uma ungenawo ama-dumbbells noma izinsimbi ekhaya.

Indlela yokwenza: lala ngesisu, uphakamise umzimba wakho ngokwelula izingalo zakho ngokuhambisana nomzimba wakho, uhlukane kancane nobubanzi behlombe, izinyawo phansi, isisu esinenkontileka futhi siqondaniswe emuva. Phakamisa futhi wehlise umzimba wakho ngokugoba nokwelula izingalo zakho ku-90 degree engela ngendololwane yakho. Musa ukulala phansi phakathi kokucindezela. Yenza ama-push-up amasekhondi angu-30, phumula iminithi elingu-1 bese uphinda amasethi ama-2 kuye kwayi-3. Uma ukuzivocavoca kunzima kakhulu, kungenzeka ukukwenza ngamadolo akho phansi futhi, kancane kancane, khipha amadolo akho phansi.

2. Ukuthambekela kwengalo ethambekele

Ukuthambekela kwengalo okuthambekele kokunye ukuhluka okusiza ekusebenziseni amandla nokumelana kwama-biceps, ama-triceps nama-deltoids. Ngaphezu kwalokho, kuyasiza ukuqinisa isisu nemilenze.

Indlela yokwenza: thatha indawo yokwakha ukuthambekela komzimba wakho njengeKettle, isitulo, isitulo, ukukhukhumeza, ibhola lokuzivocavoca noma ipulatifomu yokuzivocavoca. Sekela izandla zakho phezu kobuso obuthambekele, izingalo zakho ziqondaniswe nomzimba wakho, zingaphezulu kancane kobubanzi behlombe nezinyawo phansi. Umzimba kufanele uqonde ngemuva uhambisane nomhlane. Yenza isivumelwano ngesisu sakho, uguqule izindololwane zakho kuze kube yilapho isifuba sakho sithinta indawo bese ubuyela endaweni yokuqala. Ungenza amasethi ama-2 kuye kwangama-3 wokuphindaphinda okungu-8 kuye kwayi-10 ngakunye, uphumule kusuka kumasekhondi angama-60 kuye kwangama-90 phakathi kwamasethi.

3. Intambo yesando

Ukuzivocavoca ngesando kusebenza kakhulu ekwandiseni ivolumu yama-biceps nemisipha ye-brachial, kepha kufanele kwenziwe ngokusetshenziswa kwesisindo noma ama-dumbbells., Uma ungenalo lolu hlobo lwezinto, ungabeka iphakethe elilodwa noma amaningi 1kg welayisi noma ubhontshisi ngaphakathi kojosaka ababili noma izikhwama ezivela emakethe, noma-ke sebenzisa amabhodlela ezilwane anesihlabathi ngaphakathi, isibonelo.

Indlela yokwenza: ukuma, bamba isisindo esandleni ngasinye intende ibheke ngaphakathi, izingalo ziqondaniswe nomzimba. Flex izindololwane zakho, uphakamise izingalo zakho zangaphambili kuze kube yilapho izinsimbi ziphakama emahlombe. Kubalulekile ukuthi isisu sithintwe nokuthi izihlakala namahlombe kunganyakazi, ukuze kungalimazi. Kancane kancane buyisela izingalo zakho endaweni yokuqala. Donsela lapho izingalo zisendaweni yokuqala bese ukhipha lapho uguquguqula izindololwane. Ungenza amasethi ama-3 kuye kwangu-4 wokuphindaphinda okungu-8 kuye kwayi-12 ngakunye, ngemizuzwana engu-60 kuya kwengu-90 yokuphumula phakathi kwamasethi. Ukuhluka kwalokhu kuvivinya umzimba kungukuphakamisa izingalo zakho ngasikhathi sinye.

4. Intambo eqondile

Ukuzivocavoca nge- "barbell curl" kungenye indlela enhle yama-biceps, ngoba isebenza ngamandla, ukukhuthazela, ngaphezu kokukhuthaza ukwanda kwesisindo semisipha nevolumu. Ukufeza lezi zinhloso, kufanele kusetshenziswe izinsimbi ezifana nama-dumbbells, ama-barbells noma amabhodlela ezilwane anesihlabathi ngaphakathi.

Indlela yokwenza: ukuma izinyawo zihlukaniswe ububanzi ehlombe, amadolo agobile kancane nesisu sinenkontileka, beka isisindo esandleni ngasinye noma ubambe ibha ngezindololwane zigobile phambi komzimba nezandla zibheke phezulu. Ngaphandle kokuhambisa amahlombe akho nangezibhakela eziqinile, phakamisa izingalo zakho ubheke emahlombe akho bese ubuyela endaweni yokuqala kancane. Donsela lapho izingalo zakho zisendaweni yokuqala bese ukhipha lapho ugoqa izindololwane zakho. Ungenza amasethi ama-3 kuye kwangu-4 wokuphindaphinda okungu-8 kuye kwayi-12 ngakunye, ngemizuzwana engu-60 kuya kwengu-90 yokuphumula phakathi kwamasethi.

5. Ukuhlala kwe-barbell

I-barbell ehleliwe ingenye indlela yokuzivocavoca yama-biceps asebenza ngamandla, ukukhuthazela, ukukhuphuka kwesisindo semisipha nevolumu futhi kufanele usebenzise ama-dumbbells noma ibhodlela lesilwane nesihlabathi ngaphakathi.

Indlela yokwenza: hlala ebhentshini noma esihlalweni imilenze yakho ihlukane kancane nomgogodla uqonde. Gxila esifubeni sakho phambili ubambe isisindo, ubeke indololwane yakho emlenzeni wakho. Esinye isandla kufanele sisekwe kolunye umlenze ukwenza lula ukulingana komzimba. Yenza isivumelwano sengalo yakho uletha isisindo ebusweni bakho. Kancane kancane buyisela ingalo endaweni yokuqala, ulawula ukwehla kwengalo. Phinda ukunyakaza ngengalo ngayinye amahlandla ayi-8 kuye kwayi-12 ochungechungeni olungu-3 kuye kwele-4, uphumule imizuzwana engama-60 kuye kwangama-90 phakathi kwamasethi.

6. Ingalo yepulangwe

Yize ipulangwe lengalo lingukuzivocavoca okugxile kakhulu ekuqiniseni imisipha yesisu nengaphakathi, kubhekwa nokuzivocavoca okuphelele, okusho ukuthi kusebenza kwezinye izindawo zomzimba, kufaka phakathi ama-biceps. Kulokuzivocavoca akudingekile ukusebenzisa izinsimbi noma ama-dumbbells.

Indlela yokwenza: lala ngesisu bese uphakamisa umzimba, usekele izingalo nezinzwane zakho phansi kuphela, ngaso sonke isikhathi isisu sakho nesinqe sakho kuvinjelwe nekhanda nomzimba kuqondile, kuqondaniswe nomgogodla wakho. Kufanele uhlale kulesi sikhundla isikhathi eside ngangokunokwenzeka. Ungaqala ngemizuzwana engama-30 bese ukhulisa isikhathi kancane kancane. Lo msebenzi awenziwa ngokulandelana.

Okufanele ukwenze ngemuva kokuqeqeshwa

Ngemuva kokuqeqeshwa kwe-biceps, ukwelula kufanele kwenziwe ukusiza ukukhulula imisipha, ukukhipha imisipha, ukuthuthukisa ukuguquguquka, ukwandisa ukujikeleza nokuvimbela ukulimala.

1. Yelula izingalo zakho emuva

Ukwelula ukwelula izingalo emuva kufanele kwenziwe umile ukukuvumela ukuthi welule ama-biceps akho, imisipha yesifuba namahlombe kahle.

Indlela yokwenza: umile, letha izingalo zakho ngemuva kwakho kuze kuhlangane izandla zakho. Faka iminwe yakho bese uphakamisa izingalo zakho ubambe imizuzwana engama-20 kuye kwangama-30. Kubalulekile ukuzwa ukuthi ama-biceps anwetshiwe, ngaphezu kokuhlonipha imikhawulo yomzimba

2. Yelula izingalo zakho

Lokhu kunwebeka, kukuvumela ukuthi welule ama-biceps akho, isifuba nomgogodla, futhi kufanele ukwenze uhleli.

Indlela yokwenza: hlala phansi imilenze iqonde noma igobile bese umqolo wakho utsheke kancane emuva ezingalweni.Yenza lokhu kunyakaza imizuzwana engama-30 kuye kwangama-60.