Ukugxila okugxilile kuma-biceps, ukuhlala

Ukugxila kwe-flexion kuma-biceps, ukuhlala - izindlela zokuzivocavoca:

1. Hlala ebhentshini eliqondile. Setha i-dumbbell. Izinyawo zihlukanisiwe, njengoba kukhonjisiwe esithombeni.
2. Bamba i-dumbbell ngesandla sakho sokudla. Phumuza indololwane yakho yesandla sokudla engxenyeni engenhla yethanga. Zungezisa isihlakala ukuze intende ibheke kude okhalweni lwakho. Ithiphu: ingalo iqonde, i-dumbbell ngenhla kwephansi. Lesi kuzoba isikhundla sakho sokuqala.
3. Gcina ihlombe linganyakazi. Ku-exhale, landela ukugoba izingalo kuma-biceps. Kusebenza ingalo kuphela. Qhubeka kuze kube yilapho i-bicep isincishiswe ngokuphelele futhi ama-dumbbells azoba sezingeni lehlombe. Ithiphu: ekuphakameni kokuhamba komunwe omncane kufanele kube ngaphezulu kwesithupha. Izonikela nge- "bicep peak". Bamba lesi sikhundla, uhlunga imisipha.
4. Ekuhogelweni yehlisa kancane ama-dumbbells, ubuyise ingalo endaweni yokuqala. Isexwayiso: gwema ukushwiba izandla.
5. Gcwalisa inombolo edingekayo yokuphindaphinda, bese uphinda ukuzivocavoca ngesandla sobunxele.

Ukwehluka: ungenza lo msebenzi umile, ukhothe kancane, uxhawulise izandla phambili. Kulokhu, izisekeli ongazisebenzisi umlenze, ngakho-ke kufanele usebenzise amandla amaningi ukuqinisekisa ukunganyakazi kwehlombe. Lokhu kuvivinya inketho kuyinkimbinkimbi futhi akunconyelwe abantu abane-back low ebuthakathaka.

Ukuzivocavoca ngevidiyo: