Ngokuphakamisa ama-dumbbells ama-biceps

Ngokuphakamisa ama-dumbbells ama-biceps - amasu wokuvivinya:

1. Qondani. Esandleni ngasinye bamba i-dumbbell. Izandla phansi, izindololwane zicindezelwe emzimbeni. Izintende zibheke ngaphakathi. Lesi kuzoba isikhundla sakho sokuqala.
2. Ku-exhale, goba ingalo yakho yangakwesokudla, uphakamise i-dumbbell. Ingxenye yengalo kusuka endololwaneni kuye ehlombe kufanele ihlale imile. Ithiphu: ingalo yokusebenza kuphela. Ukunyakaza kufanele kuqhubeke kuze kuncishiswe ngokuphelele ama-biceps, kanti ingalo ene-dumbbell izoba sezingeni lehlombe. Misa isikhashana, uhlunga imisipha.
3. Esikhathini sokuhogela kancane ingalo ephansi ukuya endaweni yokuqala. Ithiphu: ungakhohlwa ukuvula isihlakala ukuze intende nayo ibuyiselwe endaweni yokuqala.
4. Phinda ukunyakaza ngengalo yesobunxele. Le minyakazo emibili yakha ukuphindaphinda okukodwa.
5. Gcwalisa inombolo edingekayo yokuphindaphinda.

Ukwehluka:

1. Kunokwehluka okuningi kwalokhu kuvivinya umzimba. Isibonelo, ungayenza ngenkathi uhleli ebhentshini, uncike emhlane wakhe. Ungenza futhi i-flexion kuma-biceps ngezandla zombili ngasikhathi sinye. Enye indlela yokuzivocavoca ukushintsha noma ukugoba izandla ngasikhathi sinye kuma-biceps, izintende zibheke phambili.
2. Futhi ungaqala ukuzivocavoca ngenkathi uphethe ama-dumbbells ezandleni, izintende ngaphakathi, wenza i-flexion, uzungezise isihlakala sakho ngakho-ke lapho ukunyakaza komunwe omncane kwakungaphezulu kwesithupha nentende yesandla ibheke phambili.

Ukuzivocavoca ngevidiyo: