Phuza umsebenzi wakho wangaphambi kokuzivocavoca bese uya ejimini. Sikuphathele ukuzivocavoca ngengalo okuhle okuzokuphendulela ukuguqula ngemizuzu engama-30 nje kuphela!

About the Author: URoger Lockridge

Zimbalwa izinto eziqhathaniswa namaphampu ezingalo zombulali nomuzwa wokuthi usuqedile ama-biceps akho amahle kakhulu nokuzivocavoca nge-triceps. Ukuphela kwento engenza ukuqeqeshwa kwengalo kube ngcono kakhulu ukunciphisa isikhathi esisithathayo ukukwenza.

I-Express Workout Plan iphambi kwakho! Sihlanganise isethi yesandla sombulali esizokhahlela imisipha yakho ngemizuzu engama-30 nje kuphela.

I-Perfect 30 Minute Hand Workout

Ukuphakamisa ibha yama-biceps odongeni

Kulokhu kuhlukahluka kokuphakanyiswa kwe-biceps barbell, ucindezela umhlane wakho odongeni ukuze ugweme ukuguquguquka komzimba nokusetshenziswa kwengxenye ye-inertial. Uma unezinkinga ngezihlakala zakho noma izindololwane, cabanga ukusebenzisa ibha ye-EZ eqondile esikhundleni salokho. Ngaphandle kwalokho, layisha ibha ngesisindo esanele ukufinyelela ukwehluleka phakathi kwe-8-10 reps.

Qala ngokubamba okubanzi bese wenza isethi yokuqala yama-reps ngenqubo ehlanzekile engenzeka. Ngemuva kwalokho, ngaphandle kokuhlaba ikhefu, hamba ekubambeni okuncane bese wenza ukuphinda okungeziwe okungu-8-10. Phumula amasekhondi angu-45. Phinda uze wenze amasethi ama-3.

I-Superset: Ama-Dips ne-Diamond Dips

Kokubili ukuzivocavoca ukunyakaza okubulalayo komzimba ukushisa emuva kwesandla.

Qala ngama-dips ayi-10, ugcine isifuba sakho siqonde ukuhambisa ukugxila kuma-triceps akho.

Lapho nje uqeda ukuqhutshwa kokugcina, yehla phansi wenze ama-push-up ayi-10. Ama-diamond push-up, noma ama-push-ups edayimane, ukuhluka kwesivivinyo lapho izandla zithinta khona neminwe yakho yakha idayimane, noma idayimane. Phumula amasekhondi angu-45 phakathi kwama-supersets.

I-Superset: Incline Dumbbell Curl kanye neTate Press

Le superset isebenza kokubili ama-biceps nama-triceps. Ama-curls e-Dumbbell ebhentshini elinciphisayo asiza ukuhlukanisa ama-biceps - yilokho kanye ozama ukukufeza. Qiniseka ukuthi uqinisekisa ukuthi esigabeni sokuqala, izingalo zisemuva kwendiza yomzimba, futhi phezulu kwesiphakamisi, ama-biceps ashubile futhi acindezelwe ngangokunokwenzeka.

Ngemuva kokuqeda ukugoba kokugcina, cindezela ama-dumbbells ngaphezulu kwekhanda lakho bese uqala ukwenza umshini weTate. Gcina izindololwane zakho ngaphandle ngaphandle kulo lonke ukunyakaza, futhi uphakamise ama-dumbbells aqonde phezulu. Yehlisa izinsimbi kancane ukugcina izicubu zishuba, ungavumeli ama-dumbbells athinte isifuba sakho.

Phumuza isikhashana ezansi komshini ngamunye. Uma usuqedile ukubeka phambili, phumula imizuzwana engama-45. Sekukonke, kufanele wenze ama-supersets amathathu anjalo.

I-curl yezingalo ze-biceps ku-simulator

IScott Bench Curl ingumqedeli omuhle wokuzivocavoca nge-bicep. Kulokhu kuzivocavoca umzimba, uzokwenza ukuzivocavoca ngomshini usebenzisa inqubo yokuphumula / yokumisa isikhashana / yokusetha (RPD) kusethi yokugcina ukuqeda ama-biceps. Uma ungakaze usebenzise le ndlela phambilini, ngiyakuqinisekisa, kufanelekile ukuzama i-ODS futhi uzoyithanda njengoba ngiyithanda. Phumula amasekhondi angama-45 ngemuva kwamasethi amabili okuqala, bese uqala ukwenza isethi ye-OTP.

Izindlela ezimbili zokuqala zokugoba izingalo ku-simulator oyenza emthanjeni wendabuko. Qala isethi yakho yokugcina ye-PPD ngokufeza ukwehluleka kwemisipha - yenza ama-reps ayi-8 noma kunjalo. Phumula amasekhondi ama-5 bese wenza okunye okuphindwe kabili ukwehluleka. Manje yehlisa isisindo sokusebenza ngama-25% bese usiphinda futhi - ukwehluleka, ikhefu, ukwehluleka. Yehlisa isisindo futhi bese uphinda inqubo futhi. Kuvela okuthile okufana nama-minsets ayi-6 ngendlela eyodwa. Ama-biceps akho azozwa umthwalo futhi uzowuthanda lo mpompo.

Ukuguqa ngamadolo kweTriceps

Ukwenza ukuzivocavoca okudumile kususa ukukopela futhi kusiza ukuhlukanisa ama-triceps akho. Ngale ndlela, lokhu kungukuzivocavoca okuthandwa kakhulu ngumnikazi wesicoco sikamnumzane u-Olympia ophethe izihloko ezine uJay Cutler, ngakho-ke ungaqiniseka ukuthi uzothola ukupompa kwezinga lakho lokuqala.

Ekuvivinyweni kokugcina kokuzivocavoca, usebenzisa iphethini efanayo yokusetha nokuphindaphinda njengakuma-curls womshini. Azikho izinguquko ekuphumuleni noma. Yenza izindlela ezimbili ezijwayelekile, bese uqala isethi eyodwa ye-OPD ukubeka inhlamvu ku-Workout yakho. Okwamanje, kufanele uzwe ukuthi izandla zakho zosiwe ngomlilo omncane.

Funda kabanzi: