Ngokuvamile amantombazane avame ukunikeza isimo esihle ezandleni zabo kuphela emva kokubona izinkinga zokuqala. Isibonelo, ngemuva kwesandla kuba yi-flabby - kodwa kulokhu akusikho ku-bicep, kodwa ku-triceps. I-Biceps iyisisipha esisekuqaleni kwengalo. Uma wenza izivivinyo ze-biceps zabesifazane, uzokwenza izandla zakho zibe zihle kakhulu futhi zibe mnandi.
Izinganekwane mayelana nokuzivocavoca nge-biceps nama-dumbbells
Amantombazane amaningi ayesaba ama-dumbbell njengomlilo, ekholelwa ukuthi lokhu kuzobaguqula ngokuzenzakalelayo izidalwa ezinesibindi zibe ngumakhi womzimba. Eqinisweni, izifo zesifazane azibandakanyi ukukhula komzimba, ikakhulukazi ngaphandle komsoco okhethekile nesisindo esincane. Ukuze ube nomuntu ophethwe ngamandla, imizamo yakho ngeke ibe yanele. Ukuzibandakanya ekuthuthukiseni i-biceps, umane uyenze imisipha ibe yinkimbinkimbi futhi ithole.
Ngaphezu kwalokho, abaningi banamathele ekuvivinya umzimba kuma-biceps nase-triceps. Kubalulekile ukuhlukanisa le miqondo: uma inkinga ingemuva kwakho, ke ukuvivinya kwe-biceps ngeke kukusize - udinga ukugxila ezintweni eziyinkimbinkimbi. Ngokusemthethweni, amantombazane akhetha ama-triceps umzimba enza lokhu ngenhloso yokuba nomzimba othuthukile, onomzimba onemizimba ehlanganisiwe.
I-biceps ephumelela kakhulu umzimba
Uma ungeke unqume ukuthi yimaphi ama-exercises e-biceps okwenzayo, ungabheka izinhlobonhlobo zezinhlelo - kungakhathaliseki ukuthi zenzelwe amadoda noma abesifazane. Sinikeza izivivinyo eziphumelelayo ze-biceps, ezingenziwa nge-gym, nasekhaya - ezinama-dumbbells kuphela.
- Ukufudumala: shintshisa isikhonkwane, i-elbow kanye nehlangothini elihlangene kuzo zombili izinkomba, bese unyakaza izandla.
- Isikhundla sokuqala: uhlezi esihlalweni sobuhlalo emuva noma ebhentshini elikhethekile, wabeka izandla ngqo ngqo emasendeni angenhla. Ezandleni kufanele kube yize kube yizimbumbulu . Gwema kancane izingalo zakho, udonsa ama-dumbbells emahlombe akho, futhi ungawafaki kancane kancane. Phinda izikhathi ezingu-3 izikhathi ezingu-10.
- Isikhundla sokuqala : ehlezi emaphethelweni ebhentshi noma esihlalweni, faka isigqoko sesandla sokunene esivela kuma-dumbbell ngaphezu nje kwamadolo, ebusweni obungaphakathi kwesiteni sokunene. Khipha kancane kancane isandla sakho, bese usinciphisa ngesilinganiso esifanayo. Ngemuva kokuqedela indlela yokuphindaphinda izikhathi ezingu-10, yenza okufanayo ngakolunye uhlangothi. Kumele kube nezindlela ezingu-2-3 ngokuphelele.
- Isikhundla sokuqala: ukuma, ama-dumbbell ngokuzithoba ngezandla, ngesithupha esihlangothini se-dumbbell ethinta ohlangothini lwethanga. Phakamisa izingqungquthela ngesikhathi esifanayo njengokuphendulela izandla. endaweni ephezulu yesandla izotholakala iminwe encane komunye nomunye. Yenza amaqoqo amathathu izikhathi ezingu-10.
- Isikhundla sokuqala: uhlezi esihlalweni noma ebhentshini, izingalo ziyancipha ngokukhululekile, ezandleni - izibhamu. Bhonsa izingalo zakho ezinhlangothini, uphakamise ama-dumbbells emahlombe akho, uphendule izimpande zakho ngaphandle. Endaweni ephezulu yesundu kufanele ibhekane namahlombe. Yenza amaqoqo amathathu izikhathi ezingu-10.
- Ekupheleni kokuzivocavoca, landela ukweluleka: phakamisa ingalo efanele, ugobe emgqeni, uphakamise, uthathe isandla sakhe sobunxele ngendwangu yakhe bese udonsela ngakwesobunxele. Bese wehlisa isandla sakho sokunene emgqeni wesifuba bese ususa isandla sakho sokunxele kuwe. Phinda okufanayo ngesandla sesibili.
Ukuzivocavoca kwi-biceps ekhaya kufanele kwenziwe izikhathi ezingu-2-3 ngesonto, ukukhetha umthwalo ophelele. Akufanele uzizwe ukukhathala kwesihogo - kodwa ngesikhathi esifanayo, uma ungafihli ngisho nokuthukuma emva kokuqeqesha, lokhu kuyisibonakaliso esiqinisekisayo sokuthi umthwalo akwanele kuwe, futhi udinga izimbongolo ezinzima noma okuphindaphindiwe (kodwa hhayi ngaphezu kuka-15-16). Uma phakathi nemithwalo yokuzivocavoca umthwalo waba lula kakhulu kuwe, kuyasiza futhi ukwandisa.