Zama oku: Iinguqu ezi-3 zePushup ezisebenza kwiiBiceps zakho

Umxholo

• Into onokuyenza
• Uyenza njani i-pushup
• Indlela yokujolisa kwii-biceps zakho
• 1. Vala-ukuma kwesimo pushup
• 2. Ngaphakathi kwe-pushup ngezandla eziguqulweyo
• 3. I-pushup eyodwa
• Izinto ekufuneka ziqwalaselwe
• Olunye uqeqesho olujolise kubiceps
• Umgca wezantsi

Into onokuyenza

I-pushup ejolise ekujoliseni iipeketha zakho (izihlunu zesifuba), i-deltoids, kunye ne-triceps.

Kodwa ukuba ubandakanyeka kwisiseko sakho kwaye usebenze ubuqaqawuli bakho, oku kushukuma okunamandla kunokuphucula ngaphezulu nje komzimba wakho ongasentla.

Ungahlengahlengisa ubuchule bakho ukujolisa kwii-biceps zakho. Nazi iindlela ezintathu ezijolise kubiceps ukuzama, ezinye iindlela zokuhamba nge-biceps, kunye nokunye.

Uyenza njani i-pushup

Ukwenza i-pushup esemgangathweni, ngena kwiplanga.

Beka iintende zakho phantsi. Qinisekisa ukuba zibekwe ngokuthe ngqo phantsi kwamagxa akho. Gcina intamo yakho ingathathi hlangothi, ubuyele ngqo, uqinile, kunye neenyawo kunye.

Ukuhla, gobisa ngobunono iingqiniba zakho - kufuneka ziphume ngaphandle kwinqanaba leedigri ezingama-45- kwaye ucothe umzimba wakho kancinci emgangathweni. Qinisekisa ukuba ugcina i-torso ethe tye kunye nentamo engathathi hlangothi.

Xa isifuba sakho sifika emgangathweni, zityhalele phezulu ukuze uqale ngeengalo zakho. Nika ingqalelo ekhethekileyo kumqolo wakho osezantsi. Awufuni ukuba igungxeleke ngasezantsi.

Ukubeka iintende zezandla zakho kunye neengqini kude kakhulu kunokubangela iintlungu zamagxa. Kwaye ukuba umva wakho osezantsi xa uzama ukunyuka, kunokubangela iintlungu zangasemva.

Ukuba i-pushups esemgangathweni ibuhlungu okanye ayonwabanga, sukuyinyanzela. Olunye uhlengahlengiso lunokunceda ukukhulula uxinzelelo kumalungu akho kunye nokuvumela ukuba wakhe amandla akho ngokukhuselekileyo.

Unokukufumanisa kuluncedo ukuziqhelanisa namadolo akho emhlabeni endaweni yokuba ube kwiplanga eligcweleyo. Unokuzama ukwenza i-pushups isuswe kwindawo ephezulu, njengebhentshi okanye inyathelo.

Indlela yokujolisa kwii-biceps zakho

Imisipha ye-biceps brachii - eyaziwa ngokulula njengesihlunu se-biceps (ewe, ihlala isisininzi!) - sisihlunu esiphambi kwengalo yakho ephezulu.

Umsebenzi wawo ophambili kukugoba ingalo yakho kwingalo yakho ephezulu. Ikwanceda ukujika intende yakho uyijongise phezulu nasezantsi.

Nangona i-pushup esemgangathweni ayijolisanga kwimisipha ye-biceps, ukutshintsha imeko yezandla zakho kunokwenza ukuba esi sihlunu sidlale indima enkulu ekuhambeni.

1. Vala-ukuma kwesimo pushup

Ukuhambisa izandla zakho kufutshane kunye kukuvumela ukuba ujolise ngqo kwii-biceps zakho ngokuthe ngqo.

Ukuhamba:

1. Ngena kwisikhundla se-pushup, uqinisekise ukuba isifuba sakho siqinile kwaye intamo yakho ayithathi cala.
2. Sondeza izandla zakho kunye, ushiye iisentimitha ezimbalwa phakathi kwabo. Ukusondela kwabo, kokukhona lo msebenzi uya kuba nzima ukwenza, ngoko ke uhlengahlengiso ngokufanelekileyo.
3. Wuthobe umzimba wakho emhlabeni, uvumele iingqiniba zakho ukuba ziphume ngecala leedigri ezingama-45.
4. Push back to start and repeat, doing as many reps as you can - or working until “failure” - iiseti ezintathu.

2. Ngaphakathi kwe-pushup ngezandla eziguqulweyo

Ukuhambisa ulungelelwaniso lwezandla zakho ezantsi kwisisu sakho kunye nokubuyisa imeko yazo kuya kuvelisa ngakumbi intshukumo yokujija ingalo. Esi sisitshixo ekujoliseni ii-biceps.

Olu linyathelo elihambele phambili, ke cinga ngokuqala ngamadolo akho endaweni yeplanki yomzimba opheleleyo.

Ukuhamba:

1. Qala kwindawo esemgangathweni ye-pushup.
2. Jika izandla zakho ukuze iminwe yakho ijonge eludongeni emva kwakho. Hambisa izandla zakho ukuze zihambelane nomva wakho ophakathi.
3. Ngaphantsi, cofa iingqiniba zakho emzimbeni wakho kangangoko kunokwenzeka.
4. Nje ukuba isifuba sakho sifike kufutshane nomgangatho, tyhala umva ukuze uqale. Kwakhona, gcwalisa iiseti ezintathu ukusilela.

3. I-pushup eyodwa

Ukucacisa ngegama layo, ukuxhotywa okukodwa kwenziwa ngengalo enye ebotshelelwe ngasemva.

Olu lolunye uhambo oluphambili, ke cinga ukuwa ngamadolo okanye ukwenza umphezulu ukuze uqale.

Ukuhamba:

1. Qala kwindawo esemgangathweni ye-pushup.
2. Yandisa umgama phakathi kweenyawo zakho ukuze uzinze ngakumbi, emva koko ukhethe isandla phezulu emhlabeni uze usibeke emva komqolo wakho.
3. Yehlisa ezantsi de isifuba sakho sisondele kumgangatho.
4. Buyela umva ekuqaleni, ugqibe iiseti ezintathu ukusilela.

Izinto ekufuneka ziqwalaselwe

Musa ukudimazeka ukuba le mithambo inzima kwasekuqaleni. Uninzi lwenzelwe ukuzivocavoca kwangaphambili. Sebenzisa uhlengahlengiso ukuvuna izibonelelo.

Ukwenza enye yezi ntshukumo ubuncinci kube kanye ngeveki kuya kunceda ii-biceps zakho zikhule ngokobungakanani namandla - ngakumbi ukuba zenziwe ngokudibeneyo kunye nokuziqhelanisa neebiceps ezijolise apha ngezantsi!

Olunye uqeqesho olujolise kubiceps

Unako ukunika i-biceps yakho ukuzilolonga kunye nezinye izinto ezininzi, nazo. Zama:

Ukutshintsha kwe-dumbbell biceps curl. Ukuba usaqala, bambelela kwiipawundi ezili-10 okanye ngaphantsi kwisandla ngasinye. Umzimba wakho kufuneka uhlale umile kwaye iingqiniba zakho kufuneka zihlale zikufutshane nomzimba wakho njengoko ugqibezela i-curl.

IBarbell biceps curl. Kuya kufuneka ukwazi ukuphakamisa ubunzima obungaphezulu kwifom ye-barbell, ke zive ukhululekile ukuhamba kancinci. Qiniseka ukuba ifom yakho iqinile, nangona! Ufuna ukuhlala ucotha kwaye ulawulwa kuyo yonke intshukumo.

Intambo yentsimbi engaphezulu. Uya kudinga ukufikelela kumatshini wentambo yokuhamba, owenza ngaphezulu kwentloko yakho.

Isilevu phezulu. Nangona i-pullups ikakhulu isebenza umqolo wakho, ukutshintshela ekubambeni kwakho ukwenza i-chinup kuya kubetha ezo biceps nzima. Ukuba unako ukufikelela kwindawo yokuzivocavoca, cinga ngokusebenzisa umatshini wokuncedisa we-pullup. Unokusebenzisa ibhendi kunye nebha ye-pullup.

Umgca wezantsi

Iipushups sisiseko esisisiseko sokuzivocavoca, kufuneka usibandakanye kwindlela yakho yokuziqhelanisa nokuzilolonga ukuze usebenze ngamandla. Ukwenza iiyantlukwano zazo-ukubetha ii-biceps, umzekelo-ziya kucoca izinto phezulu kwaye zijolise kwezihlunu ezahlukeneyo.

UNicole Davis ngumbhali osekwe eBoston, umqeqeshi oqinisekisiweyo we-ACE, kunye nomthandi wezempilo osebenzela ukunceda abantu basetyhini baphile bomelele, besempilweni kwaye bonwabile. Ifilosofi yakhe kukwamkela amagophe akho kwaye wenze ukulunga kwakho-nokuba yeyiphi na! Wayebonakalisiwe kwimagazini ye-Oxygen "Ixesha elizayo loQeqesho" kwiphepha likaJuni 2016. Mlandele phambili I-Instagram.