Okuqukethwe
Ungakha kanjani izingalo zangaphambili: Izinhlelo zokuzivocavoca ezi-4
Ukuqeqesha izingalo zangaphambili kudinga ukunakekelwa okukhethekile nokuziphatha lapho kwenziwa, ngoba izingalo ziyingxenye ebalulekile yemisipha ekhule ngokuvumelana. Zama lolu hlelo oluningiliziwe lokuthuthuka okuphezulu kwengalo.
Abantu abaningi ababoni ukuqeqeshwa ngengalo njengengxenye ebalulekile yokuqeqeshwa okuphelele kwayo yonke imisipha eyinkimbinkimbi. futhi - lokhu kuyinjongo yabakhi bomzimba abaningi kunoma yikuphi ukuzivocavoca, kepha kuthiwani ngokunye? Ukuqeqeshwa kwemisipha emincane yikhona okuqedela ukuthuthukiswa kwayo yonke imisipha eyinkimbinkimbi emzimbeni wakho.
Amathanga e-biceps, amankonyane, izinqa ezingemuva nezingalo ziphakathi kwemisipha emincane okuthi uma uqeqeshwe kahle ungenza umzimba wakho uhambisane futhi ulingane. Kungenxa yale misipha ukuthi unganqoba noma ulahlekelwe umncintiswano wokwakha umzimba, noma umane uvuse ukunconywa kwabanye.
Cabanga ukuthi ayini amahlombe amakhulu uma ungenazo izingalo ezithuthukiswe kahle. Ngeke nje bathuthukise ukubukeka kwakho, uzokwazi nokuthuthukisa amandla owadingayo ukuze uphakamise izinsimbi futhi kamuva uzuze ubukhulu kwezinye izindawo ezinjengemhlane, amahlombe nama-biceps akho.
Vele, izingalo zangaphambili zithola okunye ukukhuthazeka kusuka ekushintsheni, imigqa nangaphezulu / phansi, kepha ukuze ukhiphe ngokuphelele amandla ezingalo (ikakhulukazi uma ziyiphuzu lakho elibuthakathaka), udinga ukwengeza amasethi akhethekile wokuzivocavoca umzimba uhlelo lokuqeqesha. Lokhu akusho ukuthi ungazikhawulela ekunyakazeni okumbalwa okungahleliwe kwezingalo zangaphambili, okwenziwe ngokunganaki nangaphakathi kwenhliziyo.
Ukuqeqesha izingalo zangaphambili kudinga ukunakekelwa okukhethekile nokuziphatha lapho wenza isethi yokuzivocavoca endaweni yokuhlala noma ngokucindezela ebhentshini. Uhlelo olucatshangelwe kahle olufaka inani elifanele lokuzivocavoca ngamandla afanele nokusebenzisa ama-engeli ahlukene kuyindlela engcono yokufeza ukukhula okukhulu kwemisipha.
I-anatomy encane
Ngokumangazayo, umphambili uyiqembu eliyinkimbinkimbi lezicubu ezincane ezinemisebenzi eminingi. I-Brachialis (i-brachialis muscle) ne-brachioradialis (imisipha ye-brachioradialis) ibhekele ukugoba kwendololwane futhi isekele ingalo ngesikhathi sokujika. Isabizwana esiyindilinga sisekela umphambili ngesikhathi sokuzungezisa kanye nokuxhuma kwendololwane.
Imisipha ye-Flexor (i-palmaris longus, i-radial wrist flexor, ne-ulnar flexor yesihlakala) icindezela isundu, kuyilapho imisipha ye-extensor (i-ulnar extensor yesihlakala ne-radialis extensor yesihlakala) ingayiyeki. Uhlelo oluphelele kufanele lubandakanye ukunyakaza kokuthuthuka okugcwele kwemisipha yazo zonke izingxenye zengalo.
Ukumpompa izingalo zensimbi!
Manje njengoba wazi nge-anatomy nezinqubo zokuhamba, ake sibone ukuthi ungazishaya kanjani izingalo zangaphambili. Ukunyakaza nokuzivocavoca okwethulwayo kuklanyelwe ukukhulisa ukusebenza kwakho njalo lapho uya ejimini. Khumbula ukusebenzisa inqubo efanele ngaso sonke isikhathi futhi ungaphakamisi isisindo esiningi ukuze ungafaki ukuphepha kwakho engozini.
Ukuthamba kwezihlakala
Ukujija kwesihlakala okuyisisekelo (imisipha ye-flexor isebenza ngaphezulu) kungenziwa nge-barbell, block, noma nge-dumbbells. Inzuzo yama-dumbbells ukuthi ingasetshenziswa lapho umqeqeshi evimbela ukujikeleza kwezihlakala nalapho kunzima ukusebenzisa ibha eqondile.
Thatha umthwalo ohlukaniswe ububanzi behlombe bese ubeka izingalo zakho ngaphambili ebhentshini noma emathangeni akho ukuze izandla zakho zehliselwe phansi phansi.
Okokuqala, nweba izingalo zakho bese wehlisa isisindo phansi, ubambe ibha ngokuqinile. Shintsha ukunyakaza bese ubuyisela izandla phezulu ukuze uzuze ukusikwa okuqinile kwemisipha. Ububanzi bokunyakaza buzoba buncane, ngakho-ke ungagijimisi noma uvule umthwalo ukugwema ukulimala.
Ithiphu: Kulabo abathola isikhundla sezingalo ngaphambili ebhentshini noma ukuguqa kancane ungakhululekile, kufanelekile ukuzama ukugoba izihlakala ngemuva. Lapho umile, bamba ibha yentsimbi ngemuva kwezinqe zakho ngokubamba ngokweqile.
Cindezela izingalo zakho ngaphambili ezinqeni zakho ukuze uthole ukwesekwa okwengeziwe futhi, usebenzisa izandla zakho kuphela, phakamisa ibha kuze kube yilapho inkontileka yemisipha isebenza. Ukwenza ukunyakaza ngale ndlela kwesinye isikhathi kungadambisa izinhlungu abanye abazizwayo lapho bezelula lapho benza ama-curls esihlakaleni sendabuko.
Ukubuyela emuva kweGrip Wrist Curl
Ama-curls esihlakaleni sokubamba abuyela emuva enziwa ngendlela efanayo nama-curls esihlakala esijwayelekile, ngaphandle kokuthi izintende zibheke phansi nemisipha ye-extensor isebenza.
Bamba i-barbell, isibambo se-block, noma ama-dumbbells ngaphezulu kwebhentshi noma amathanga ngezintende zezandla zakho phansi, vumela isisindo ukwelula imisipha ye-extensor, bese uhlehlisa ukunyuka okuphezulu ukufezekisa ukusikwa kwemisipha. Khumbula ukulawula ukunyakaza hhayi ukuzamazamisa umthwalo.
Ithiphu: Ukuze uzuze ukuphindaphindeka okukhulu kokuphindaphinda, zama ukubamba ukusikwa ngakunye njengoba uphakamisa ibha phezulu imizuzwana embalwa. Awudingi ukusebenzisa umthwalo osindayo futhi imiphumela izokufanele!
I-hammer yesitayela sesando
Ama-curls wesitayela se-hammer asetshenziswa kakhulu ekuqeqesheni ama-biceps, kepha futhi ayengeza kakhulu kuhlelo oluphelele lokuthuthukiswa kwengalo. Ngesikhathi se-hammer curls, i-brachialis ne-brachioradialis isebenza ngokubambisana nama-biceps ukusiza ukuthuthukisa isiqongo sama-biceps.
Mane nje ubambe izingalo zakho ngamabhulokhi we-dumb eduze kwesifuba sakho izithupha zakho zikhombe phansi. Ngaphandle kokuphakamisa izingalo zakho, goba izingalo zakho bese uphakamisa isisindo ehlombe lakho - ukunyakaza kufanele kufane nesando. Yehlisa izingalo zakho, bese uphinda.
Ithiphu: Enye indlela yokwenza lo msebenzi (abanye bakuthola kusebenza kangcono) ngama-crossbends wesitayela sesando. Hambisa njengenhla, kepha esikhundleni sokugoba umzimba, goba ngaphezulu kwesihlokwana somzimba ubheke ehlombe elihlukile. Izandla ezihlukile.
Ukubuyela emuva kwe-Grip Curl
Ukuguqula-ukubamba ama-barbell curls kuyindlela enhle ehlukile kuma-curls wesitayela sesando. Yenza i-barbell curl ngendlela ongathanda ngayo ukuzivocavoca nge-bicep, kuphela ngokubamba okuphindayo kubha mayelana nobubanzi behlombe. Qiniseka ukuthi unamathela kunqubo yakho yokuzivocavoca futhi usebenzise isisindo esiphakathi.
Ithiphu: Ukuze uthole imiphumela emihle ngokuqeqeshwa kwe-forearm eyedwa, zama i-curl curl ebhentshini laseScott. Ngakho-ke ngeke nje usebenze ngokuphelele ukunyakaza, kepha futhi uzoqinisekisa ukwehlukaniswa kwemisipha eqeqeshiwe. Kulokhu, futhi khetha isisindo sesisindo esilinganisiwe, ngoba kunzima kakhulu ukwenza lo msebenzi ngesisindo esisindayo.
Ukuqeqeshwa kwanele
Kunezindlela eziningi zokwenza ngcono ukubamba kwakho lapho uqeqesha amandla nokwakha imisipha ezingalweni zakho zangaphambili. Isethi yokuzivocavoca yokuqeqesha ukubamba, ukungabi bikho kwamabhande lapho wenza ezinye izivivinyo zemisipha yangemuva nokuphakamisa ama-pancake kuyizindlela ezimbalwa zokuthuthukisa imisipha yezingalo.
Enye yezindlela ezifanele kunazo zonke ukubambelela kubha ekugcineni kwawo wonke amasethi wokhuni lwesihlakala. Isibonelo, ngemuva kwesethi ngayinye, goba isihlakala sakho endaweni yokuncipha, cindezela ibha ngokuqinile, bese ubamba imizuzwana emihlanu kuya kweyishumi. Lokhu kuvivinya umzimba kuzoba nzima ngemuva kwesethi ejwayelekile, kepha kuzokhulisa amandla akho wokubamba futhi kungeze umfutho kuhlelo lwakho lokuqeqeshwa kwengalo!