Okuqukethwe
Ngubani Othe I-Bicep Curls Yenzelwe Abafana Kuphela? Thola ukuthi kungani wonke amantombazane kufanele aqeqeshe ama-biceps akhe ne-triceps yezingalo eziqinile nezinhle!
About the Author: UDana Tappan
Izingalo ezibunjiwe ngokulingene ezinemikhondo emnandi - isesekeli esifanelekile sesibalo sephupho lakho. Ngosizo lwabo, uzoba ongenakuphikiswa noma ngabe ugqoka ingubo engenamikhono noma isikibha esikubambayo!
Ungesabi ukuphakamisa izinsimbi ezisindayo futhi unikele ngakho konke okusemandleni akho. Ngithembe: izandla zakho ngeke ziqale ukudabulwa imikhono ngaphandle, ngoba lokhu kune-testosterone encane kakhulu emzimbeni wowesifazane. Ngisho nabafana ababanda kunabo bonke bayazi ukuthi ungakwazi ukwakha imisipha yakho yezingalo ngokuzivocavoca okude nokunzima.
Ama-biceps anamandla nama-triceps ayinto ebalulekile yesibalo esithuthukiswe ngokuvumelana. Futhi, bazokusiza ukuthi uqine!
Nasi umhlahlandlela wokuqeqesha izandla osheshayo wamantombazane. Ngaze ngafaka nesibonelo sokuzivocavoca. Amantombazane, sekuyisikhathi sokumpompa ama-biceps akho!
Amantombazane nama-biceps
Okungijabulisa ikakhulukazi ngokuqeqeshwa kwe-biceps ne-triceps ukuthi akudingeki uchithe isikhathi esiningi kukho. Noma yikuphi ukucindezela kwebhentshi, okufana noma, ngasikhathi sinye kusebenza ama-triceps. Futhi lapho wenza, ngokwesibonelo, ibhulokhi engenhla ye-lat noma i-deadlift kumqeqeshi wekhebula, uqeqesha ngokungaqondile ama-biceps akho.
Ngamafuphi, uma usebenza ngonembeza ezinsukwini zesifuba nangemuva, ngeke kudingeke unikele isikhathi esiningi kakhulu ukuqeqesha izingalo zakho. Ngaphezu kwalokho, ama-biceps nama-triceps yimisipha emincane, futhi asikho isidingo sokulindela izinzuzo ezahlukahlukene zokusebenzisa umzimba ngokuzikhandla.
Ekuqeqesheni ama-biceps nama-triceps, ngijabule ikakhulukazi ukuthi akudingeki uchithe isikhathi esiningi kuwo.
Ngincamela ukuqeqesha izingalo zami ngokugcizelela kanye ngesonto imizuzu engama-30-45. Lokhu kuvivinya umzimba, okuphelele ngama-biceps angaqondile kanye nokusebenzisa ama-triceps phakathi nakho konke ukusebenza, kungaphezu kokwanele. Izingalo zami ziqinile futhi zibukeka zimangalisa!
Amakheshi ayisisekelo nezandiso
Akunandaba ukuthi uzama kanzima kangakanani, ezimweni eziningi, ama-biceps nama-triceps asazobila abe mabili: amalifti nezandiso. Lokhu kunyakaza kuphoqa imisipha ukuthi yenze imisebenzi yayo eqondile, kepha ngokumelana okubonakalayo.
Inkontileka yakho ye-biceps yokugoba ingalo yakho endololwaneni (letha isandla sakho ebusweni bakho), bese ama-triceps akho enweba indololwane yakho (susa isandla sakho ususe ebusweni bakho bese uqondisa ingalo yakho). Kunokwehluka okuningi esihlokweni salezi zinyakazo, kepha umthetho oyisisekelo awunakuzanyazanyiswa futhi awunakunyakaziswa: ukuphakamisa ingalo kuyigoba esihlangwini sendololwane, futhi ukunwebeka kuqondisa indololwane.
Uma ugoba noma uqondise indololwana yakho ngesisindo, ufaka imicu eminingi yemisipha kulokho kusikwa. Lapho umsebenzi unzima ngokwengeziwe, kufanele kuqashwe imicu yemisipha eminingi ukuhambisa isisindo. Futhi uma ulayisha imisipha yakho njalo ngomsebenzi, ziqala ukukhula ngokuphendula lokhu.
Imvamisa ngibona amantombazane enza cishe ama-reps ayikhulu ngama-dumbbells ama-2kg. Khumbula, imisipha yakho kufanele iqinise ngesikhathi sokuqeqeshwa, ngaphandle kwalokho ngeke ibe nesikhuthazo sokushintsha.
Noma ngubani okutshela ukuthi abesifazane kufanele benze ama-reps amaningi ngesisindo esingasebenzi, ngizizwa kungumsebenzi wami ukucacisa. Uma ukujima kwakho kufana nokuhambahamba, ngeke uwubone umphumela!
Ama-biceps: izivivinyo zamantombazane
Lokhu kuvivinya umzimba kuphelele kulawo mantombazane angakaze aqeqeshe izingalo zawo noma adinga uhlelo olusha olusebenza ngempumelelo. Khumbula, usuvele uqeqesha ama-biceps nama-triceps ezinsukwini zesifuba nezasemuva, ngakho-ke lolu hlelo ludingeka kuphela ukukhulisa imiphumela.
Ngiyakuthanda ukwenza lolu hlelo ngoba lufaka amanye amasu engiwathandayo: ama-21 kanye nokuTubeka! Into ehamba phambili ngalokhu kuzivocavoca umzimba ukuthi isebenzisa uhla lwe-rep olulungele i-hypertrophy (ukukhula kwemisipha). Ngaphandle kwesithunzi sokungabaza, thatha i-barbell noma ama-dumbbell asindayo lapho ukuphindaphinda kokugcina kuphenduka isivivinyo esikhulu.
Ukuqeqeshwa kwezandla kwamantombazane
Phumula amasekhondi angama-30-60 phakathi kwamasethi.
4 asondele ku 12 ukuprakthiza
4 asondele ku 12 ukuprakthiza
Sebenzisa Indlela 21
4 asondele ku 21 ukuvuselelwa
4 asondele ku 12 ukuprakthiza
Ukushisa
1 sondela ku 100 ukuprakthiza
Ukushisa
1 sondela ku 100 ukuprakthiza
Amanothi ohlelo
1. - Indlela ethokozisayo yokuqeqesha ama-biceps. Kuzofanele wenze ama-reps ayi-7 engxenyeni engezansi ye-trajectory, bese u-7 reps engxenyeni engenhla ye-trajectory, bese uqeda ngokunyakaza okugcwele okuyisikhombisa. Uma ukhathala kakhulu, ungathatha ikhefu elengeziwe ngemuva kwendlela!
Ukuphindaphinda okuyingxenye kuzosiza ukuqinisa imisipha ezindaweni zabo ezibuthakathaka. Ekuphakamiseni ama-biceps, kuvela ubunzima obukhulu kakhulu, njengomthetho, engxenyeni yokuqala yesithathu nasesigabeni sokugcina sokuhamba. Uma ufunda ukuphatha isisindo esisindayo esikhungweni esifile, imisipha yakho izothola umfutho omkhulu ekukhuleni.
2. Ukushiswa kunzima, kodwa futhi kuyathakazelisa ngendlela yabo. Ngiyathembisa ukuthi ngemuva kokuphothula lokhu kuvivinya umzimba, imisipha yakho iyoba yegazi ngokoqobo. Ingqikithi yokuzivocavoca ukuthola ama-reps ayi-100 ngenani eliphansi lamasethi.
Ngeke udinge isisindo esiningi, kodwa qiniseka ukuthi umthwalo uyabonakala. Uma umsebenzi uqala ukubonakala ungaphezu kwamandla, zizwe ukhululekile ukunciphisa isisindo bese uqhubekela phambili. Futhi zama ukungaphumuli kakhulu phakathi kwamasethi.
Ukushisa ngokuvamile kusetshenziselwa ukukhathala ngokuphelele imisipha lapho isivele ikhathele impela. Yize le ndlela ingahle ingathandeki kuwo wonke umuntu, ngikuthola kuyindlela enhle yokukhipha amaconsi okugcina amandla emisipheni ngiwalethe aqede amandla. Zizame ngokwakho, futhi uma ungayithandi noma uma kubonakala sengathi umdlalo awulifanele ikhandlela, weqa ukutubeka kokuzivocavoca kwakho.
3. Ngaphezu kokuphindaphinda okungama-21, qiniseka ukusebenzisa izivivinyo zebanga eligcwele ekusebenzeni kwakho. Uma ungakaqapheli ukuthi ungakwenza kanjani kahle lokhu noma lokho kuvivinya umzimba, sicela ubheke. Lapho uzothola imiyalelo yesinyathelo ngesinyathelo ukuze ukwazi ukuziqeqesha ngokuzethemba okuphelele.