El ama-biceps e-brachialNgokuvamile eyaziwa kuphela ngokuthi ama-biceps, yisisipha sengxenye engaphambili yengalo umsebenzi wawo oyinhloko uwukugoba kwengalo kanye nokuhamba kwengalo. Ngendololwane engaguquki, isebenza ebhandeni lasehlombe kuyilapho ngendololwane yamahhala, ikhiqiza i-supination of forearm. Njengoba ingalo igxilile, ikhiqiza ukugoba kwendololwane njengoba iyinjini eyinhloko ye-anterior flexion futhi ekujikelezeni kwangaphandle kwehlombe injini yayo eyinhloko kufanele ibe injini eyinhloko yokuthunjwa.
Yakhiwe izingxenye ezimbili, eyodwa emfushane noma yangaphakathi futhi enye, ebizwa ngokuthi yinde noma yangaphandle. Bobabili izisu zemisipha bajoyina i-tendon evamile endaweni engaba, ikakhulukazi ku-tuberosity ye-bicipital efanayo.
Kanye nama-quadriceps noma izisu, ama-biceps ayimisipha edonsa ukunakwa okukhulu phakathi kwalabo abaqeqeshayo njengoba becacile kakhulu. Noma kunjalo, akukhona ukubaqeqesha ngokuzihlukanisa ngoba ingavuna ukulimala kwama-biceps ngokwawo noma izicubu ezimelene nazo, okungukuthi, i-triceps.
Lapho uhlela ukuqeqeshwa, kubalulekile ukukwenza ngendlela yokugwema ukungalingani kwemisipha kunoma yikuphi. Akuyona into ebonakala kalula kodwa ingabangela izinkinga ze-postural. Lapho ukunyakaza kwenziwa, umzimba udala iphethini ye-neuromuscular ehlotshaniswa nayo ukuphindaphinda kuya ngokuya kuphumelela ngemisipha ebusayo Ngenxa yalesi sizathu, yonke eminye imisipha ivame ukusetshenziswa kancane, ithanda ukuvinjelwa kwayo futhi ngaleyo ndlela ingene embuthanweni ononya lapho imisipha ethuthukisiwe isebenza kakhulu futhi engathuthukisiwe nayo ivinjelwa kakhulu.
Indlela yokugwema lokhu ekuqeqesheni ukufuna ibhalansi ukuze umsebenzi ngamunye wokuguquguquka kwendololwane owethulwa, unxeshezelwe ngesinye isandiso sendololwane.
Shayela
- Ama-biceps ane-Z bar: ngale bha kufinyelelwa ukuthi izihlakala nezindololwane zihlupheka kancane ngokunciphisa umsebenzi wezingalo, ngaleyo ndlela kugxilwe kuma-biceps.
- Ama-biceps anebha eqondile kanye nokubamba okubanzi: isebenza ikakhulukazi ingxenye emfushane yama-biceps ethanda ukubonakala kwevolumu enkulu.
- I-Bicep Curl: Ukuhlala ebhentshini kanye nama-dumbbells, kunconywa ukuthi i-backrest ithambekele kancane ukugwema izinkinga zasemuva.
- Ibuswa ngokubamba okuphansi: ukuphakamisa umzimba wakho, kuwumsebenzi onamandla kakhulu we-bicep.
Amaphutha
- Indololwane ihlukaniswe nomzimba: Uma ukugoba kwendololwane kwenziwa kanje, esikhundleni se-biceps, umsebenzi oyinhloko uzokwenziwa ngamahlombe nezingalo. Gcina izindololwane zakho ziseduze nomzimba wakho ukuze uthuthukise ukujima kwakho kwe-bicep.
- Ibhalansi: Ama-biceps akhiwe yimizimba emibili futhi kubalulekile ukuqeqesha kokubili ngendlela elinganiselayo.
- Ukweqisa: Umsebenzi omningi kakhulu ungase ube nomthelela ongemuhle ngenxa yokugcwala kakhulu.
- Ibanga lokunyakaza: Ukuze usebenze wonke umsipha nokwandisa imiphumela, kufanele kufunwe ububanzi obuningi bokunyakaza.