Ama-biceps Ukuzivocavoca amantombazane: ukuzivocavoca + uhlelo lokufunda olwenziwe ngomumo

Ama-biceps yimisipha enamakhanda amabili ehlombe, ebonakala kahle ngaphandle kwengalo. Imvamisa ikhombisa njengophawu lomzimba wemisipha, ngakho-ke kujwayelekile kuwo wonke umuntu. Uma uthatha isinqumo sokusebenza ekusizeni nasekuqiniseni imisipha, sikunikeza ukukhetha kwe- izivivinyo eziphumelelayo kuma-biceps nohlelo lokuqeqesha, ukuze ukwazi ukuqinisa izindawo ezinenkinga noma usebenze emisipheni kuye ngezinhloso zakho.

Imininingwane ejwayelekile mayelana nokuqeqeshwa kwama-biceps

Noma ngabe udinga amantombazane ukuqeqesha ama-biceps?

Uma wenza ukuqeqeshwa kwamandla futhi ufuna ukulinganisela ukusebenza wonke amaqembu emisipha, Yebo, ukwenza izivivinyo kuma-biceps adingekayo. Ngaphandle kwalokho ngeke ukwazi ukufeza inqubekela phambili edingekayo kweminye imisipha. Isibonelo, ukutadisha okulingene kwemisipha yangemuva kuyadingeka imisipha eqinile yama-biceps. Futhi uma zingakhuli, ngeke ukwazi ukuthuthuka ekuqiniseni imisipha yangemuva.

Uma wenza ukuqeqeshwa kwamandla kepha ufuna nje ukunciphisa isisindo bese uletha imisipha ngethoni, ukwenza izivivinyo ezikude ze-biceps Ukuzikhethela. Kunalokho ungafaka ukuzivocavoca okungu-1-2 kwama-biceps ekuqeqesheleni izandla, kepha isethi ephelele yokuzivocavoca kwama-biceps ayidingekile. Kulokhu, sincoma i-athikili yokubuka: Ukuzivocavoca okuphezulu okungama-20 kwezingalo. Ithula uhlelo olujwayelekile lokuzivocavoca ukukhala izingalo, kufaka phakathi ama-biceps, ama-triceps namahlombe (i-Delta).

Amantombazane amaningi akhathazeka ngokuthi ukuqeqesha amandla emisipha yawo kuzokwanda futhi umzimba uzoba yimisipha futhi ube yisikwele. Kodwa-ke, siyashesha ukukuqinisekisa. Ngisho nezisindo ezisindayo zokufeza amantombazane abalulekile ekukhuleni kwemisipha kunzima kakhulu ngenxa yezici zesistimu yamahomoni. Ngakho-ke ungayeki ukuqeqeshwa ngamandla, ngoba ngosizo lwabo, ungathola umzimba omuhle onamathoni.

Kufanele ngiqeqeshe ama-biceps kangaki?

Lapho ukuqeqeshwa kwamandla, ama-biceps evame ukuqeqeshwa ngosuku olulodwa ne emuva, ngoba ngesikhathi sokuqeqeshwa kwamandla emisipha yangemuva kuhilela imisipha ye-flexors yesandla (ama-biceps). Enye indlela ethandwayo ukuqeqesha imisipha yama-biceps ngosuku olulodwa nabaphikisi bemisipha, okungukuthi ama-triceps. Inketho yokuqala ingeyendabuko ngokwengeziwe. Inketho yesibili ivame ukusetshenziswa lapho ufuna ukushintsha uhlelo lokuqeqeshwa lwakudala lokusebenza kwamandla amasha okukhula.

Ngakho-ke, uma wenza ukuqeqeshwa kwamandla, wenza izivivinyo kuma-biceps akho Izikhathi ezi-1-2 ngesontousebenzisa inhlanganisela eyodwa yamaqembu emisipha ngosuku olulodwa:

  • Emuva + i-Biceps
  • I-Biceps + Triceps
  • I-Biceps + Triceps + Amahlombe

Uma uhamba phambili ekunciphiseni isisindo futhi slimming, kungcono ukusebenzisa ukuzivocavoca ngamaqembu emisipha ahlukene, njengoba kuchaziwe ngenhla, nasemzimbeni wonke. Kulokhu kuyadingeka ukunaka ukuqeqeshwa kwesifunda, okubandakanya izivivinyo ezahlukahlukene zemisipha ehlukene, kufaka phakathi ama-biceps.

Ukuzivocavoca kuma-biceps amantombazane

1. Ukugoba izingalo kuma-biceps

Songa izandla zakho kungenye yezindlela zokuzivocavoca eziwusizo kakhulu neziphumelelayo zama-biceps ukukhombisa izandla zakho. Sukuma uqonde, thatha i-dumbbell ngesandla, izintende zibheke phambili. Qondisa umhlane wakho, gcina izindololwane zisondele emzimbeni. Ku-exhale, goba izindololwane zakho, uphakamise izingalo zakho bese ugoqa izintende zezandla zakho emahlombe. Izandla ezingaphezulu kwendololwane zihlala zimile. Kumdonsela wehlise kancane ingalo ukuze ubuyele endaweni yawo yasekuqaleni.

2. Ukugoba izandla kwi-biceps ngokubamba “isando”

Lokhu kuvivinya ama-biceps kungenye yezinguquko zokugoba izandla, kepha lapha sisebenzisa ukubambelela kokungathathi hlangothi, ngakho-ke kukhona omunye umthwalo emsipheni ohlosiwe. Sukuma uqonde, uthathe ama-dumbbells ezandleni, izintende zibhekene. Zama ukugcina izindololwane zisondele emzimbeni, amahlombe aphansi, abuyele emuva aqonde. Ku-exhale, goba izindololwane zakho, izintende phezulu ezingeni lehlombe. Lapho uhogela ubuyela endaweni yokuqala.

3. Ukugoba izingalo kuma-biceps ngokushintsha kwezandla

Lokhu kuvivinya ama-biceps kufaneleke ikakhulukazi kulabo abanobukhona bama-dumbbells asindayo. Thatha ama-dumbbells ezandleni zokubamba hlangothi. Ekuphumeni ukhotha indololwane bese uphakamisa intende yesandla esisodwa, uphendulela ibhulashi elihlangothini. Emuva kokuhogela kancane ubuyela endaweni yokuqala. Bese wenza ukunyakaza okufanayo ngesinye isandla. Ngokuyisisekelo, ungagobisa izingalo zombili ngasikhathi sinye, uvumele isisindo samasongo. Lokhu kuvivinya ama-biceps akunconywa uma unezinkinga ngamalunga we-carpal.

4. Ukugoba izandla kwi-biceps, ngokushintshana ngendololwane

Lolu khetho luvivinya ama-biceps afuna labo abafuna ukwehlukanisa inqubo yokusebenza. Isimiso siyefana nokuzivocavoca kokuqala. Thatha ama-dumbbells ukuze izintende zibheke ngaphandle. Ku-exhale, goba izindololwane zakho ukuze ubeke i-engeli efanele phakathi kwengalo nengalo. Kulesi sikhundla, bamba imizuzwana emi-2, ujike ube yi-carpal joint 180 degrees bese ubuyela emuva. Bese udonsela izandla emahlombe ekubuyiseleni kokuhogela endaweni yokuqala.

5. Ukuthamba KukaZottman

Lokhu kungukuzivocavoca kwama-biceps empeleni kuyinhlanganisela yokuzivocavoca okubili: ukubambelela ngokuqonde ngqo + ukubamba okuguqukayo. Thatha ama-dumbbells bese ujikelezisa izintende zakho ngaphandle, emuva emuva ngqo, emahlombe phansi. Lapho uhogela, khokha izindololwane zakho bese uphakamisa izintende zezandla zakho ziye ezingeni lehlombe. Zungezisa isihlakala sakho ngama-degree ayi-180 ukuze babheke ngaphandle. Lapho uhogela, yehlisa izandla, ugcine ukubambelela emuva. Esimweni esehlisiwe phendula isihlakala emuva ngama-degree ayi-180 bese uphinda ukuzivocavoca umzimba.

6. Ukudonsa ama-biceps aguquguqukayo

Ukuzivocavoca umzimba kuhle ukwenza, uma ufuna ukufeza ithoni yemisipha, kepha une-dumbbell encane kuphela. Thatha ama-dumbbells futhi ugobe izindololwane zakho ukuze ihlombe nengalo yakha i-angle eqondile. Manje yenza ukunyakaza okushayayo, uphakamise izandla phezulu nge-amplitude encane. Ukuzivocavoca kuma-biceps kungcono ukungazijwayeza ngezisindo ezisindayo.

Ngama-gifs ngiyabonga isiteshi se-youtube HASfit. Ngendlela, sinokukhetha okukhulu kokuqeqeshwa kwamandla kusuka ku-HASfit kwithoni yomzimba nokuqiniswa kwemisipha. Lapho uzothola izinketho ezimbalwa zezinhlelo kuma-biceps.

Hlela ukusebenzisa kuma-biceps amantombazane

Yisiphi isisindo sama-dumbbells okufanele usithole?

Umbuzo wokuqala ovelayo ngaphambi kokuqeqeshwa kwama-biceps, ukuthi ungasisebenzisa kanjani isisindo sama-dumbbells? Uma unqume ngokungathí sina ukuqala ukuqeqeshwa ekhaya, kungcono ukuthenga dumbbells ezigoqekayo kuze kufike ku-10-15 kg. Noma ngabe usaqala ukwenza izivivinyo kuma-biceps, futhi usenezisindo ezincane ezanele, ekugcineni imisipha yakho izokwazi ukuzivumelanisa, futhi izodinga ukukhulisa isisindo sama-dumbbells.

Isisindo sama-dumbbells sincike ezinhlosweni zakho:

  • Uma usebenza ekukhuleni kwemisipha, bese uthatha isisindo sama-dumbbells, lapho ukwenziwa kwamuva kwendlela kwenziwa ngomzamo omkhulu. Kwabaqalayo amantombazane azolingana nezisindo ka-5-7 kg, okokuqala ngqa ukuzivocavoca nge-bicep okuzokwanela. Endabeni yokuqeqeshwa ekukhuleni kwemisipha udinga ukwenza izivivinyo ze-8-10 reps, indlela ye-3-4.
  • Uma usebenza ngethoni yemisipha namafutha avuthayo, isisindo sama-dumbbells wabaqalayo, ungathatha I-2-3 kg. Kulokhu, ukuzivocavoca kuhilela ama-biceps 12-15 reps wezindlela ezi-3-4. Kodwa-ke, kulokhu, kuzodingeka ukhulise kancane kancane isisindo sama-dumbbells, ngaphandle kwalokho ukusebenza kokuqeqeshwa kwemisipha kuzoncipha.

I-Workout plan biceps yamantombazane

Ama-biceps wokuzivocavoca amantombazane, ngokulandelana nawo azohluka ngokuya ngezinhloso zakho. Lapho sesichaza ukuthi uma une-dumbbell encane (5 kg kuphela), akukho ongakhetha kukho, sebenzisa uhlelo lwesibili. Ngama-dumbbells amancane mayelana nanoma ikuphi ukukhula kwemisipha kungenzeka kungabikho embuzweni, kepha ukwenza ama-reps ayi-8-10 ngalesi sisindo kumane kungumthwalo onganele.

Hlela ukukhula kwemisipha:

  • Ukugoba izandla kuma-biceps: ama-8-10 reps, indlela ye-3-4
  • Ukugoba izandla ku-biceps grip "isando": 8-10 reps in 3 sets
  • Ukugoba izingalo kuma-biceps ngokushintsha kwezandla: ama-8-10 abuyela engalweni ngayinye kumasethi ama-3
  • Ukuguquguquka kweZottman: ama-8-10 abuyela emuva kumasethi ama-3

Ukuphumula phakathi kwamasekhondi angu-30-45. Phumula phakathi kokuzivocavoca imizuzu emibili.

Hlela ithoni yemisipha (ungashiya kuphela izivivinyo ezi-4 ozikhethele zona):

  • Ukugoba izandla ku-biceps nge-twist: 12-15 reps, 3-4 approach
  • Ukugoba izandla kuma-biceps ngokubamba "isando": 12-15 reps, 3-4 approach
  • Ukugoba izingalo kuma-biceps ngokushintsha kwezandla: i-12-15 reps, indlela ye-3-4
  • Ukuxubana kweSettimana: 12-15 reps, 3-4 approach
  • Ukudonswa kwe-flexion kuma-biceps: ukuphindaphinda kwe-15-25, indlela ye-3-4

Ukuphumula phakathi kwamasekhondi angu-30-45. Phumula phakathi kokuzivocavoca imizuzu emibili.

Uma ungakwazi ukwandisa isisindo sama-dumbbells, zama ukukhulisa inani lokuphindaphinda noma ukwenza okusetshenzisiweonizindlela eziningi kakhulu.

Ungayiqeqesha kanjani i-biceps no dumbbells?

Yini okufanele uyenze uma ungenawo ama-dumbbells futhi ufuna ukuwathenga akunakwenzeka? I-Biceps - lokhu kuyisicubu, okungenzeka ukuthi akunakwenzeka ukuqeqesha ngokuzimela ngaphandle kwemishini eyengeziwe. Noma kunjalo, ama-dumbbells angashintshwa kalula ngezinye izesekeli.

Ngingawafaka kanjani esikhundleni ama-dumbbells:

1. Esikhundleni samadumbbell sebenzisa ibhodlela lepulasitiki eligcwele amanzi noma isihlabathi:

2. Thola ibhande lokunwebeka (kumagazini wezemidlalo) noma ibhandishi eliqinile (ekhemisi). Ngale nto ungakwazi ukuqeqesha ngokuphelele imisipha yomzimba wonke, ubumbene kakhulu futhi uthatha isikhala esincane kakhulu:

3. Noma ungathenga i-tubular expander, kuyasiza futhi ekuqeqesheni amandla. Ngalokhu ungahlala uhamba nakho:

Ukusebenza kwevidiyo kwama-biceps ekhaya

Ukuzivocavoca okuhle kakhulu kokunikezwa kwe-biceps iqembu le-HASfit. Kumakilasi uzodinga isethi yama-dumbbells, uhlelo olulungele amadoda nabesifazane. Uma uthanda ukukwenza, bese kuthi lezi zivivinyo zama-biceps zizokufanela kahle:

1. I-12 Minute Dumbbell Bicep Workout ekhaya

I-12 Min Dumbbell Bicep Workout - I-Biceps Workout Ekhaya - I-Bicep Workout ene-Dumbbells Bicep Exercise

2. I-14 Minute Dumbbell Bicep Workout ekhaya

3. 20 Minute Ikhaya Bicep Workout nge Dumbbells

Uma ungafuni ukwenza izivivinyo ngokwehlukana kuma-biceps, kepha funa ukuzivocavoca okujwayelekile kwezingalo namahlombe, bese ubheka amavidiyo ethu eqoqo: Ukuqeqeshwa ngamandla okuphezulu okungu-12 ngama-dumbbells womzimba ophezulu kusuka ku-Fitness Blender.

Bona futhi:

 

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