Umsebenzi osebenzayo kwi-biceps ekhaya

Ukwandisa ubunzima besisundu sezandla kunokungabikho kwemithwalo enzima kwimidlalo yokuzivocavoca. Ukuzivocavoca ngokuchanekileyo kwi-biceps, ekhaya eqhutywe rhoqo - yiyo eya kukunceda. Nangona kunjalo, kule njongo uza kufuna iinjongo kunye nezixhobo zokuqala.

Yintoni i-bicep?

Njengoko uyazi, esinye sezihlunu ezivelele zomzimba womntu ngokuchanekileyo i-biceps ingalo yesandla, okanye i-biceps. Iqulethe intloko emfutshane kunye neyindima ehamba phambili eqhuba "njengomlingane weqela." Kubalulekile ukuba uqaphele ukuba imisipha ekhankanyiwe ngasentla, kwimeko ekhululekile, iyabonakala kakhulu kwingalo, ngoko umthwalo owongezelelweyo uza kukhulisa kuphela ukukhululeka kwawo.

Umsebenzi wayo oyintloko yinkqubo yokuhamba kwe-forearm kunye nehlombe, eyenziwa ngokuthatha inxaxheba kwendima ehlangeneyo. Ukuba ukhumbule ukuba umchasi we-biceps yi-triceps, ke yena unceda ukubuyisela isandla kwisimo sawo sokuqala.

Ekubeni i-biceps ingalo yesandla ibonakala ngokukhawuleza, oko kukuthi, ibonakala ngaphandle kwenzalo eninzi, ukusetyenziswa kwe-bicep efanelekileyo kakhulu kuya kuba nomdla kumaninzi omdlalo we-novice kunye nabaxhamli be-body relief: ehlotyeni, ukungabi khona kwe-press okanye ukuvela "kwesisu" kunokufihla lula kunye ne-vesti, kwaye izandla zihlala zifihla Ingqondo.

Imigaqo ye-biceps isebenza ekhaya

Njengomthetho, onke amandla oqeqesho aqala ngokuqulunqwa kwezihlunu zezandla. Abaqalayo bafuna ukwandisa umthamo ngokukhawuleza, kodwa le ndlela ayinyani. Amandla akhula kunye nomzimba wonke, kwaye akunakwenzeka ukuwapompa ukuya kuma-50 cm ngokubhinqa kwi-volumes of 1 m.

Naka ingqalelo: ukuba uqhuba nje ukuqeqeshwa ngezandla, ngaphandle kokusetyenzwa kweesistim ngokubanzi, ngoko umphumo onqwenelekayo awukwazi ukufezekiswa. Omnye umsebenzi kwi-biceps ayiyi kusombulula ingxaki-inxaxheba edibeneyo iyadingeka.

Abantu abaninzi ngenxa yezizathu eziqondakalayo abakwazi ukutyelela ukutyelela, ngoko kufuneka bakwazi ukuzivocavoca ngempumelelo kwiibiceps, izindlu ezinokuthi zenziwe ngaphandle kokuba zikho izixhobo ezikhethekileyo. Oku kunokunceda imigaqo-siseko yokusebenza kwesi sihlunu.

Isifundo esiphambili sesandla

1. Ukudibanisa okufanelekileyo kunye nobukhulu boqeqesho. Ukuphumelela kokukhula kunye nophuhliso oluthile lweemisipha lunikezelwa ngumsebenzi omnye oyintloko kunye nabancedisayo abaningana.
2. Isondlo esifanelekileyo. Uqeqesho lwabantu ludinga ukutya okuthile, olujoliswe kukukhula kobutyebi bomzimba. Ukutya kufuneka kwahlulwe, kodwa okunomsoco. Kukulungele ukudla iiprotheyini eziqukethe ubuncinane i-30 gram yeprotheni, ngaphambi nangemva kweeklasi.
3. Ukunikezelwa ngokufanelekileyo koqeqesho. Ukusetyenziswa kwekhaya kwi-biceps kufuneka kwenziwe ngokuphindaphindiweyo ama-2-3 ngeveki, kwaye kunye nobukhulu obuhlukeneyo, inani leendlela kunye nokuhluka kwezinto ezihambayo.
4. Ukutshintshwa rhoqo kwisakhiwo sobunzima boqeqesho. Imithwalo yoluphi uqeqesho olunzima lusebenza ngokungekho ngaphezu kweeveki ezi-6, emva koko ukulungelelaniswa okupheleleyo komzimba kwenzeka. Ngenxa yoko, nganye iinyanga eziyi-1.5 inkqubo yoqeqesho idinga ukutshintshwa. Indlela enjalo iqinisekisiwe ukukhulula ukuhlaselwa kwesandla kuphela, kodwa nakwawo onke amaqela omzimba.

Ukuba ngumbuzo womthwalo kwi-bicep yengalo, uvavanyo luyenziwa kangcono olunye usuku ngeveki. Ngokuqhelekileyo zidibaniswe nokuphuhliswa kwemisipha ye-pectoral, nangona ukwahlukana ngamaqela kunomntu ngamnye.

Ukongezwa kwe-Flexion yeengalo kwindawo ephakamileyo

Ukuba akukho nto yokukwazi ukuyenza kwimisebenzi ye-biceps kwiholo, ngoko umntu unokungena kwizinto ezisemgangathweni eziqhelekileyo ezininzi ezivela kwibhenki yesikolo. Kuya kuba malunga ne-push-ups, okanye i-flexion-extension of the arms in the latch.

Ukuphunyezwa kwale mizivo yokuqhutywa kwemisebenzi kungenziwa kunye okanye ngaphandle kwesiqhagamshelana. Ngenxa yobume bezinto ezihambayo, oku kuhlengahlengiswa kwemisipha yezandla akuchaphazeli kuphela i-biceps, kodwa kunye ne-triceps.

Ukulungiswa kwezandla

Ukusekwa kwezandla kule meko akubalulekanga kakhulu: kufuneka kulandele ukuphakanyiswa kwamagobolondo, kodwa umsebenzi oyintloko we-flexor of muscle igcinwa yi-biceps. Nangona kunjalo, ayinayo impembelelo ngaphezu kwezinye iindawo zomzimba.

Izandla zifana ngendlela efana ne-push-up elula, kuphela iminwe ifanele 'ibheke' phambili. Ngelo xesha, akuvumelekile ukunyusa izandla ngendlela enokwenzeka ngayo emzimbeni. Ukongezelela, kubaluleke kakhulu ukutshintsha ubunzima bomzimba wonke phambili, ukuze umthwalo omkhulu uwele kwindawo yesandla esicatshulwayo. Ukuzivocavoca kwe-biceps ekhaya akuko kunzima kunokuba kubonakale kukuqala.

Ngexesha lokuguqa kwezandla, umzimba uyawa phantsi, kwaye isifuba sithinta ubuso bomgangatho. Kufuneka kuqatshelwe ukuba izibhambano akufanele zidibanise ngokucacileyo kwiindlela ezahlukeneyo. Ngaphandle koko, isiphumo sokuqeqeshwa esifanelekileyo asiyi kunikwa kwaye ingozi yokulimala iya kwanda.

Ukuba umntu oqeqeshwe unomnqweno kunye nethuba, ke lo msebenzi ku-biceps ekhaya ungaba nzima ngamaqhekeza okanye izithuba ezizodwa.

Ukuzivocavoca nge-barbell

Ekubeni i-biceps efanelekileyo yokuzivocavoca ihlala ihambelana nokuhamba kunye nokwandiswa, ixabiso elizayo le misi liya kuxhomekeka kuphela kwi-amplitude yokuhamba. Ukuncipha kwi-amplitude "imisebenzi" ekubunjweni kwenkululeko, kunye nokwanda - ekukhuleni kwemisipha yomzimba. Nantsi i-limiter iya kuba yinkxaso echanekileyo, efakwe kwinqanaba elithile, apho iqhagamshelo lesigxina liya kuphumla khona.

Nangona kunjalo, okokuqala, kufuneka ukhethe ubunzima obufanelekileyo bhar. Ubunzima bawo bube bukhulu, kodwa abukhulu kakhulu (ubuchule bokusebenza buya kuncipha). Ukusebenza okunjalo kwi-biceps ekhaya kuyilula ngokwaneleyo: kufuneka umele ngqo eludongeni okanye uhlale phantsi kwenkxaso, uthathe i-down from the bottom and raise the projectile esifubeni sakho.

Ngethuba lokubulawa, iinqongqo zihlala zimileyo, ezandisa ukuphakama kwesindululo. Xa i-projectile isesigxina esingaphansi, iingalo zincinci, oko kukuthi, indawo yokuqala ayifuni ngeengalo ezichanekileyo. Oku kuvimbela i-biceps ukuba ikhululeke ngokupheleleyo kwaye ilungiselela imisipha yokuzivocavoca.

Iseluleko: Musa ukuphakamisa ibha ngokuhambisa amanqanaba ephakamileyo, njengoko umzamo kwi-biceps nangemva kuya kuba mncinane. Oku kunciphisa kakhulu impembelelo yoqeqesho kwaye kunokukhokelela ekulimaleni.

Inkxaso iya kufuneka ukuze kuqinisekiswe ukuba ukusetyenziswa kwekhaya kwi-biceps kwenziwa nge-amplitude elinganiselwe. Kule meko, i-simulator ekhethekileyo ne-angle angle yokuthambekela isetyenziswa rhoqo. Eyona ndlela epheleleyo ingaba ibhenki elityebileyo.

Ngethuba lo msebenzi ungentla, kungekhona nje izihlunu zezandla, kodwa kunye neengqolowa zingabandakanyeka. Oku kunika indlela epheleleyo ekuphuhliseni ibhande elingaphezulu.

Ukuzilolonga kunye nezidumbulu

Apha, esi sixhobo sezemidlalo sisetyenziswe ngendlela efana neyenguqu yangaphambili, umahluko omnye kuphela unokusetyenziswa kwayo enye. Ngamanye amazwi, umthwalo unokusasazwa, oko kukuthi, ukuhamba kunye nokwandiswa kweengalo ukuba zenzeke kuphela, kodwa ngokwahlukileyo.

Izinketho ezithandwayo kakhulu zokupompa izihlunu zezandla kunye nezigulane ziindlela ezimbini, ngamnye umqhubi ozikhethela wona.

1. Ukuphakanyiswa okunye kunye nokuphakanyiswa okwenziwe ukuma okanye ukuhlala ebhentshini, zombini ngokuchanekileyo kunye ngokunye. Nantsi kuyimfuneko ukuhlawula ukujikelezwa kwe-forearm: ithathwa ngaphandle ngaphandle kwenyuka. Ngethuba lo msebenzi, impembelelo iyenzeka kwi-biceps kuwo wonke umqulu wayo.
2. Ukuzivocavoca "isando" kwi-biceps kufana nokufana kwenguqu yangaphambili. Nangona kunjalo, kule meko, isikhundla sebhashi ayitshintshi kulo mjikelezo, kunye neentende ezijongene nazo. Oku kuphunyezwa kuqinisekisa ukuba inxalenye ye-biceps ye-biceps ye-arm muscle ihlolwe.

Ukuzivocavoca kwiibiceps usebenzisa i-expander okanye i-tape fitness tape

Olu hlobo lokupompa kwe-muscle lufana ne "hammer" ekusebenziseni i-biceps, nangona umahluko walo kwinguqu yangaphambili kukusetyenziswa kwezinye izixhobo zemidlalo. Ukususela kwindawo yokuqala emileyo, imilenze yodwa, i-tape okanye i-expander phantsi, ukutsalwa kwe-flexion-kwandiswa kweengalo.

Kufuneka kuqatshelwe ukuba iinyawo ziqhagamshelana ngokugcwele nomgangatho womgangatho, oko kukuthi, zizinzile. Izandla kufuneka zithathe iigobolondo ukuze iintendelezo zibuke.

Emva kokulungiswa, ukuphunyezwa kwangempela kuqala. Zombini iingalo ziguqa ngokukhawuleza kwintendelezo ye- elbow ukuya kumahlombe, emva koko zibuyela kwindawo yazo yangaphambili. Phakathi kokusetyenzwa kukucetyiswa ukwenza ikhefu elincinci, elivumela izihlunu ukuba ziphumle kancane.

Kakade, oku kukude kuzo zonke izivivinyo ze-bicep muscle yegxala, enokuyenza ekhaya. Uqeqesho olucingayo lukuvumela ukuba wenze ezinye iinketho ezininzi ezithinta amaqela ahlukeneyo. Ukongezelela, ukusetyenziswa kwanoma yiyiphi i-inventory egqityiweyo kukhulisa kakhulu amathuba okuzimela abantu.

Ukwazisa ngezobugcisa ekusebenziseni i-classical exercises, unokukwazi ukulungelelanisa imeko ethile, oko kukuthi, sebenzisa oko kusemandleni. Ukuqhelana nokuphunyezwa kweendidi ezahlukeneyo, ngamnye uyaziguqulela.

Ukucinga ukuba ezinye izinto ziyinkimbinkimbi kakhulu kubaqalayo, zitshintshwe ngokugqibeleleyo ezinokukhetha okulula okanye ezichanekileyo ukuncedisa uncedo lomlingane.

Isiphelo

Kwimeko yomdlali, ukuphuhliswa kwemisipha nganye kubalulekile. Ukuzivocavoca kuphela okusebenzayo kwiibiceps , ngokuqwalasela zonke iimpawu ezizimeleyo, kuya kunceda ukufezekisa iziphumo ezifunwayo. Ukongeza, asimele sikhohlwe ukuba kumsebenzi womzimba wakho ukulingana kubalulekile, ngoko ke, xa uqeqesha i-biceps, ungalibali ngamanye amaqela omzimba.