Ukuzivocavoca i-biceps, i-triceps, iingalo kunye namagxa

Umxholo

• Ukuzivocavoca ngeebiceps
• Isando umsonto
• Umsonto / i-Curl ngqo
• Ukuzivocavoca i-triceps
• Iingqungquthela zaseFransi
• Iitriceps kwintambo
• Iitriceps ebhentshini
• Ukuzivocavoca kwangaphambili
• Ukujija kwesihlahla
• Ukuzivocavoca kwamagxa
• Ukwandiswa kwamagxa
• Ukuphakama kwamacala

Ukuzivocavoca kwe-biceps, i-triceps, amagxa kunye neengalo zangaphambili zisebenza kwithoni kwaye zomeleze izihlunu zengalo, ukunciphisa ukubetheka kwalo mmandla. Nangona kunjalo, ukuze imisipha ikhule kubalulekile ukulungelelanisa ukutya, ukutya ukutya okunotye kakhulu kwiiproteni kwaye kwezinye iimeko, izongezo zokutya ezinje ngeProteni ka Whey, nokhokelo lonyango. Jonga ukuba loluphi olona hlobo lokutya lufanelekileyo lokufumana ubunzima bemisipha.

Ukuzivocavoca kufuneka kwenziwe ngokwenjongo yomntu kunye nokulungiswa komzimba, kwaye kufuneka kukhuthazwe ngumqeqeshi wezemfundo. Kuxhomekeke kwinjongo, nokuba kukunyamezelana kwemisipha, ukomelela komzimba, ukwehla kobunzima okanye ihipertrophy, ingcali ibonisa inani lokuphindaphinda kunye noluhlu, ukuqina koqeqesho kunye nohlobo lokuzilolonga, kunye nokuzivocavoca komntu ngamnye okanye okuninzi kungaboniswa. ukuba onke amaqela asebenze, umzekelo kumatshini wokushicilela webhentshi, apho kusebenza khona isifuba, itrikhi kunye namagxa, umzekelo.

Kubalulekile ukuba ulandele ingcali ukuze injongo iphumelele kwaye kungabikho kudinwa kwemisipha, kuyacetyiswa ukuba umntu aphumle iqela lezihlunu elisebenze ngosuku kwaye, ngenxa yoko, kunokuba khona ukuzuza.

Jonga ezinye iindlela zokuzilolonga ii-biceps, i-triceps, iingalo kunye namagxa:

Ukuzivocavoca ngeebiceps

Isando umsonto

Ukwenza umsonto wesando, bamba i-dumbbell kwisandla ngasinye, ecaleni komzimba, intende ijonge ngaphakathi, kwaye uguqule iingqiniba de kube iidumbbell ziphakame egxalabeni.

Umsonto / i-Curl ngqo

Lo msebenzi unokwenziwa nge-dumbbells okanye nge-barbell. Ukwenza umthambo, kuya kufuneka ubhetyebhetye kwaye wandise ingqiniba yakho, ngokungcono ungahambisi amagxa akho okanye wenze imbuyekezo yokuhamba nomzimba wakho ukuze ii-biceps zakho zenziwe ngendlela efanelekileyo.

Ukuzivocavoca i-triceps

Iingqungquthela zaseFransi

Ukuma, bamba i-dumbbell kwaye uyibeke ngasemva kwentloko, wenze i-flexion kunye nokunyusa ukunyusa kwengalo. Ukuba kukho imbuyekezo emqolo, oko kukuthi, ukuba ukuma kungahambelani, umthambo unokwenziwa uhleli phantsi.

Iitriceps kwintambo

Kuya kufuneka ubambe intambo, ushiye ingqiniba incanyathiselwe emzimbeni kwaye uyitsale intambo ide ide yolulwe ingqinamba uze ubuyele kwindawo yokuqala, kulapho iingalo zisondele emzimbeni. Kubalulekile ukunqanda ukutyhala amagxalaba ukuze ungangqinelani nalo mmandla.

Iitriceps ebhentshini

Ukwenza lo msebenzi, umntu kufuneka ahlale phantsi emilenzeni ethe-ethe okanye eyandisiwe kwaye abeke izandla zakhe esihlalweni sesihlalo okanye ebhentshini, esenza intshukumo yokunyusa umzimba ukuze bonke ubunzima bomzimba bube iingalo, ukusebenza, ngolu hlobo, triceps.

Ukuzivocavoca kwangaphambili

Ukujija kwesihlahla

Lo msebenzi unokwenziwa ngendlela engacacanga okanye engakhethi cala elinye. Umntu kufuneka ahlale kwaye abambe i-dumbbell, exhasa isihlangu emadolweni, kwaye aphakamise kwaye athobe i-dumbbell kuphela ngamandla esihlahla, ephepha kangangoko kunokwenzeka ukwenza elinye iqela lezihlunu. I-flexion yesihlahla inokwenziwa kwakhona usebenzisa i-barbell okanye endaweni ye-dumbbell.

Ukuzivocavoca kwamagxa

Ukwandiswa kwamagxa

Lo msebenzi ungenziwa ngokuma okanye uhleli kwaye kufuneka wenziwe ngokubamba iidumbbells ekuphakameni kwamagxa, intende ijonge ngaphakathi, nokuphakamisa i-dumbbells ngaphezulu kwentloko yakho kude kube kuyolulwa iingqiniba zakho. Unokwenza intshukumo efanayo kunye neentende zakho zijonge phambili.

Ukuphakama kwamacala

Bamba i-dumbbell ngentende ejonge ezantsi kwaye uphakamise i-dumbbell ecaleni kwicala lokuphakama kwamagxa. Umahluko walo msebenzi kukuphakanyiswa ngaphambili, apho endaweni yokuphakamisa ngokungxama, i-dumbbell inyuselwa phambili.