I-6 Bicep isolula ukongeza kuMsebenzi wakho

Umxholo

• 1. Ukuma kwe-bicep
• 2. Bahleli phantsi bicep
• 3. I-bicep yolula emnyango
• 4. Wall bicep ukuzolula
• 5. Ukwandiswa kweengalo ezithe tye
• 6. Ujikeleziso lwesandla oluthe tyaba
• Izinto ekufuneka uzigcine engqondweni

I-Bicep elula yindlela efanelekileyo yokuncedisa umzimba wakho ophezulu. Olu lwalathiso lunokwandisa ukuguquguquka kunye noluhlu lwentshukumo, ekuvumela ukuba ungene nzulu kwaye uqhubeke ngokulula ngakumbi.

Ngapha koko, banceda ekunciphiseni ukuqina kwemisipha kunye noxinzelelo, oluluncedo ekuthinteleni ukwenzakala kunye nokuphucula ukusebenza.

Njengoko uzama oku kolulwa, mamela umzimba wakho ukuze wazi ukuba uza kubuya nini kwaye uza kungena nini nzulu. Gcina umoya opholileyo, ozolileyo, okhululekileyo. Sukutshixa iingqiniba zakho okanye unyanzelise naziphi na izikhundla, kwaye uphephe ukubetha, ukungxola, okanye ukunyanzela iintshukumo.

1. Ukuma kwe-bicep

Uya kuziva ukolula kwii-biceps zakho, esifubeni nasemagxeni.

Ukwenza oku kolula:

• Sebenzisa izandla zakho emazantsi omqolo wakho.
• Yolula iingalo zakho kwaye ujike iintende zakho ujonge phantsi.
• Phakamisa iingalo zakho phezulu kangangoko unako.
• Bamba esi sikhundla kude kube ngumzuzu omnye.

Phinda amaxesha ama-1 ukuya kwayi-3.

2. Bahleli phantsi bicep

Ukolula, gcina intloko yakho, intamo, kunye nomqolo kumgca omnye. Gwema ukugoba okanye ukugoba umqolo wakho. Ukongeza kwii-biceps zakho, uya kuziva kwakhona ukolula emagxeni nasesifubeni.

Ukwenza oku kolula:

• Hlala ngamadolo agobileyo kwaye iinyawo zakho zicaba emgangathweni phambi kwenyonga yakho.
• Beka izandla phantsi phantsi emva kwakho iminwe yakho ijonge kude nomzimba wakho.
• Ngokulinganayo bahambisa ubunzima bakho phakathi kweenyawo zakho, iimpundu, neengalo.
• Kancinci jonga iimpundu zakho phambili, kwiinyawo zakho, ngaphandle kokuhambisa izandla.
• Bamba esi sikhundla ukuya kuthi ga kwimizuzwana engama-30.
• Buyela kwindawo yokuqala kwaye uphumle imizuzwana embalwa.

Phinda amaxesha ama-2 ukuya kwezi-4.

Ukuba kukhululeke ngakumbi, unokwenza ulwakhiwo olufanayo ngokuma kwaye ubeke izandla zakho phezu kwetafile esemva kwakho. I-squat ezantsi embindini wokuva ukolula.

3. I-bicep yolula emnyango

Olu lwalathiso lomnyango luyindlela elungileyo yokuvula isifuba sakho ngelixa usolula ii-biceps zakho.

Ukwenza oku kolula:

• Yima emnyango ngesandla sakho sasekhohlo ubambe umnyango kwinqanaba lesinqe.
• Nyathela phambili unyawo lwakho lwasekhohlo, goba amadolo, kwaye uvelise ubunzima bakho phambili.
• Yiva ukolula kwengalo kunye negxalaba ngelixa ugcina ukugoba kancinci engqinibeni.
• Bamba esi sikhundla ukuya kuthi ga kwimizuzwana engama-30.
• Phinda kwelinye icala.

4. Wall bicep ukuzolula

Oku kulula ukuzolula esifubeni sakho, emagxeni, nasezingalweni. Zama indawo yesandla sakho ngokuyihambisa phezulu okanye ezantsi ukuze ubone indlela ekuchaphazela ngayo ukolula.

Ukwenza oku kolula:

• Cinezela intende yesandla sakho sasekhohlo eludongeni okanye kwinto eyomeleleyo.
• Cothisa umzimba wakho kancinci eludongeni.
• Yiva ukolula esifubeni, egxalabeni, nasengalweni.
• Bamba esi sikhundla ukuya kuthi ga kwimizuzwana engama-30.
• Phinda kwelinye icala.

5. Ukwandiswa kweengalo ezithe tye

Izandiso zengalo ethe tyaba zidibanisa intshukumo esebenzayo kunye nokuzolula. Ungakwenza oku ukuzolula uhleli okanye umile.

Ukwenza oku kolula:

• Yandisa iingalo zakho ecaleni ukuze zihambelane nomgangatho.
• Guqula izithupha zakho ukuze izandla zakho zijongane emva kwakho.
• Bamba esi sikhundla imizuzwana engama-30.
• Pulsa izandla zakho emva nasemva kwemizuzwana engama-30.

Yenza iiseti ezi-2 ukuya kwezi-3, ngokuthe chu ukonyusa ixesha obambe ngalo isikhundla.

6. Ujikeleziso lwesandla oluthe tyaba

Ezi zandla zijikelezayo zisenokungavakali ngathi zininzi, kodwa ziyanceda ekwakheni amandla kuyo yonke ingalo yakho ngelixa usolula ngobunono ii-biceps zakho.

Ukwenza oku kolula:

• Jikelezisa amagxa akho phambili ngokuguqula izithupha.
• Buyela kwindawo yokuqala.
• Jikelezisa amagxa akho ngasemva ngokujika ubhontsi.
• Buyela kwindawo yokuqala.

Yenza iiseti ezi-2 ukuya kwezi-3 ukuya kuthi ga kwimizuzu eli-1.

Izinto ekufuneka uzigcine engqondweni

Ukolula kuhlala kucetyiswa emva kokuzilolonga ukuthintela ukukhathazeka kwemisipha. Ubungqina buyaphikisana malunga nokuba ukolula kunceda ngokwenene ukunciphisa ukukhathazeka kwemisipha. Ukuba ukwenze ngokungaguquguqukiyo ukolula kuya kunceda ukwandisa ukuguquguquka kunye nokuphucula uluhlu lwakho lokuhamba.

Zonke ezi zinto ziya kunceda ukwenza iintshukumo zibe lula ukuze ungabi nakufumana uxinzelelo okanye uxinzelelo.

Thetha nomboneleli wakho wezempilo ngaphambi kokuba uqalise nayiphi na inkqubo entsha yokuzivocavoca, ngakumbi ukuba unokwenzakala komzimba ongaphezulu. Ukuba ngelixa usolula uhlakulela nayiphi na intlungu ebambekayo ehamba ngaphaya kokungonwabi kancinci kwaye ayiphilisi kwiintsuku ezimbalwa, yeka ukuzolula.