Ukugoba izingalo kuma-biceps ebhulokhini elingezansi ngesibambo sentambo

Ukugoba izandla ku-biceps kwibhulokhi engezansi ngesibambo sezintambo - izivivinyo zesu:

1. Namathisela intambo kusibambo sentambo yebhulokhi engezansi. Iba isifanisi sobuso nobuso ebangeni elicishe libe ngu-30 cm.
2. Bamba isibambo ngokubambelela kokungathathi hlangothi (izintende zingene ngaphakathi), uqonde, ulondoloze ukuma kwemvelo futhi ugcine umzimba wakho ongaphezulu umile.
3. Izindololwane ziseduze nomzimba futhi azinyakazi kuwo wonke umsebenzi wokuzivocavoca. Ithiphu: izingalo ezisebenzayo kuphela, ingxenye yengalo ukusuka ehlombe ukuya endololwaneni ihlala imile. Lokhu kuzoba indawo yakho yokuqala.
4. Ku-exhale, ukucindezela ama-biceps, yenza ukugoba izingalo kuze kube yilapho izingalo zithinta ama-biceps. Ithiphu: qinisekisa ukuthi izindololwane zakho nezingalo ezingaphezulu zihlala zimile.
5. Athule isikhashana, aqinise imisipha. Ekuhogeleni zehlisa kancane izandla ukuze uqale endaweni.
6. Gcwalisa inombolo edingekayo yokuphindaphinda.

Izinguquko: ungenza lo msebenzi usebenzisa ama-dumbbells.