Ukuzilolonga oku-6 koqeqesho lwee-biceps ekhaya

Umxholo

• Uyenza njani uqeqesho lweebiceps ekhaya
• 1. Ukutyhala
• 2. Ukutyekela kwengalo
• 3. Umsonto wesando
• 4. Intambo ngqo
• 5. Ukuhlala kwebarbell
• 6. Ingalo yeplanga
• Yintoni omele uyenze emva koqeqesho
• 1. Yolula iingalo zakho umva
• 2. Yandisa iingalo zakho

Ukuqeqesha ii-biceps ekhaya kulula, kulula kwaye kunceda ukuba ufezekise iinjongo ezahlukeneyo, ukusuka kwi-toning ukuya ekunyuseni ubunzima kunye nomthamo wemisipha.

Le mithambo ingenziwa ngaphandle kokusebenzisa ubunzima okanye ubunzima beziphumo ezikhawulezayo. Nangona kunjalo, kubalulekile ukuba kuthathelwe ingqalelo iimeko zomzimba kunye nokusikelwa umda komzimba ukunqanda naluphi na uhlobo lokulimala njengokuqhekeka kwethoni okanye itonitis, umzekelo.

Umgangatho ofanelekileyo kukwenza uvavanyo lonyango ngaphambi kokuqala nawuphi na umsebenzi womzimba kwaye ukhokelwe ngutitshala ofanele abonise ubunzima bomthambo ngamnye.

Uyenza njani uqeqesho lweebiceps ekhaya

Ukuqeqeshwa kwe-biceps ekhaya kunokwenziwa amaxesha ama-1 ukuya kwezi-3 ngeveki, kwii-2 ukuya kwezi-3 iiseti eziphindaphindwayo ezi-8 ukuya kwezi-12, kuxhomekeke kwimithambo. Eyona nto ifanelekileyo kukuba ukhethe imithambo emi-3 ukuya kwezi-4 ngokuzilolonga.

Ngaphambi kokuqala uqeqesho, ukufudumeza kufuneka kwenziwe ukuphucula ukusebenza kwemisipha, ukwenza ukujikeleza kunye nokukhusela ukwenzakala. Inketho elungileyo yokufudumeza kukuhambisa iingalo zakho izihlandlo ezininzi ngesantya esikhawulezayo okanye ukwenza iijets zokutsiba, umzekelo.

Olunye ukhetho lokuzilolonga ngokwenza i-bicep Workout ekhaya zezi:

1. Ukutyhala

Nangona isetyenziswa ngokubanzi kuqeqesho lwesifuba, ingalo eguquguqukayo isebenza namaqela emisipha aliqela, kubandakanya ii-biceps, ezikuvumela ukuba ufumane ubunzima kwaye uziqinise ii-biceps, ngakumbi xa ungenazintsimbi okanye iintsimbi ekhaya.

Indlela yokwenza: lala ngesisu, uphakamise umzimba wakho ngokwolula iingalo zakho ngokungqamene nomzimba wakho, ngaphezulu kancinci kububanzi begxalaba ngaphandle, iinyawo emgangathweni, isisu esisivumelwano kunye nokulungelelaniswa komva. Phakamisa kwaye wehlise umzimba wakho ngokugoba nangokuzolula iingalo zakho kwi-90 yeedigili engile ngengqiniba yakho. Sukulala phantsi phakathi kokutyhalwa. Yenza i-push-ups imizuzwana engama-30, phumla umzuzu omnye uphinde uphinde iiseti ezi-2 ukuya kwezi-3. Ukuba umthambo unzima kakhulu, kunokwenzeka ukuba ukwenze ngamadolo akho phantsi kwaye, kancinci kancinci, susa amadolo akho phantsi.

2. Ukutyekela kwengalo

Ukujija kwengalo ethambekileyo yenye indlela eyahlukileyo yokuhamba kunceda ekusebenzeni ukomelela kunye nokuchasana kwee-biceps, i-triceps kunye ne-deltoids. Ukongeza, iyanceda ukomeleza isisu kunye nemilenze.

Indlela yokwenza: thatha indawo yokwenza umzimba wakho uthambekele njengeKetile, isitulo, isitulo, ukukhukhumala, ibhola yokuzivocavoca okanye iqonga lokuzilolonga. Xhasa izandla zakho kumphezulu othambekileyo, iingalo zakho zingqamene nomzimba wakho, ngaphezulu kancinci kunobubanzi begxalaba neenyawo emgangathweni. Umzimba kufuneka uthi nkqo ngasemva ulungelelaniswe nomzimba. Isivumelwano esiswini sakho, guqula iingqiniba zakho de isifuba sakho sichukumise umphezulu kwaye ubuyele kwindawo yokuqala. Unokwenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda eziyi-8 ukuya kwezi-10 nganye, uphumle kwimizuzwana engama-60 ukuya kwengama-90 phakathi kweeseti.

3. Umsonto wesando

Ukuzilolonga ngesando kusebenza kakhulu ekunyuseni ivolumu ye-biceps kunye ne-brachial muscle, kodwa kufuneka yenziwe ngokusetyenziswa kobunzima okanye i-dumbbells., Ukuba awunalo olu hlobo lwezinto, unokubeka ipakethe enye okanye ezingaphezulu 1kg yerayisi okanye iimbotyi ngaphakathi koobhaka ababini okanye iingxowa ezivela emarikeni, okanye ke sebenzisa iibhotile zezilwanyana ezinesanti ngaphakathi, umzekelo.

Indlela yokwenza: ukuma, bamba ubunzima kwisandla ngasinye intende ijonge ngaphakathi, iingalo zilungelelaniswe nomzimba. Flex iingqiniba zakho, uphakamise iingalo zakho kude kube kubunzima beemigxa. Kubalulekile ukuba isisu singene kwisivumelwano kwaye izihlahla kunye namagxa awashukumi, ukuze angonzakalisi. Cotha ukubuyisela iingalo zakho kwindawo yokuqala. Phefumla xa iingalo zikwindawo yokuqala kwaye zikhupha xa uguqula iingqiniba. Unokwenza iiseti ezi-3 ukuya kwezi-4 zokuphindaphinda eziyi-8 ukuya kwezi-12 nganye, unemizuzwana engama-60 ukuya kwengama-90 yokuphumla phakathi kweeseti. Umahluko walo msebenzi kukuphakamisa iingalo zakho zibe nye ngexesha.

4. Intambo ngqo

Umthambo "we-barbell curl" lolunye ukhetho olufanelekileyo lwe-biceps, njengoko isebenza ngamandla, unyamezelo, ukongeza ekuvuseleleni ukwanda kobunzima bemisipha kunye nevolumu. Ukufezekisa ezi njongo, iintsimbi ezinje ngeedumbbells, iibarbells okanye iibhotile zezilwanyana ezinesanti ngaphakathi, umzekelo, kufuneka zisetyenziswe.

Indlela yokwenza: ukuma ngeenyawo ububanzi bamagxa, amadolo agobe kancinane kwaye isisu sinesivumelwano, beka ubunzima kwisandla ngasinye okanye ubambe ibha ngamanqwanqwa agobileyo phambi komzimba nezandla zijonge phezulu. Ngaphandle kokuhambisa amagxa akho kunye namanqindi aqinileyo, phakamisa iingalo zakho ukuya emagxeni akho kwaye ubuyele kwindawo yokuqala kancinci. Phefumla xa iingalo zakho zikwindawo yokuqala kwaye uphefumlela ngaphandle xa uguqula iingqiniba zakho. Unokwenza iiseti ezi-3 ukuya kwezi-4 zokuphindaphinda eziyi-8 ukuya kwezi-12 nganye, unemizuzwana engama-60 ukuya kwengama-90 yokuphumla phakathi kweeseti.

5. Ukuhlala kwebarbell

I-barbell ehleliyo lolunye ukhetho lokuzilolonga kwii-biceps ezisebenza ngamandla, unyamezelo, ukwanda kobunzima bemisipha kunye nevolumu kwaye kuya kufuneka usebenzise i-dumbbells okanye ibhotile yezilwanyana enesanti ngaphakathi.

Indlela yokwenza: hlala esitulweni okanye kwisitulo unemilenze ethe qelele kancinane kwaye umqolo wakho uthe nkqo. Yama umzimba wakho phambili kwaye ubambe ubunzima, uphumle ingqiniba emlenzeni wakho. Elinye icala kufuneka lixhaswe komnye umlenze ukulungiselela ukulingana komzimba. Yenza isivumelwano sengalo yakho izisa ubunzima ebusweni bakho. Cotha ukubuyisela ingalo kwindawo yokuqala, ukulawula ukwehla kwengalo. Phinda intshukumo ngengalo nganye amaxesha ama-8 ukuya kwali-12 kuthotho lwe-3 ukuya kwe-4, uphumle imizuzwana engama-60 ukuya kwengama-90 phakathi kweeseti.

6. Ingalo yeplanga

Nangona iplagi ephambili ingumthambo ojolise ngakumbi ekomelezeni izihlunu zesisu kunye nomongo, ikwajongwa njengokuzilolonga ngokupheleleyo, oko kuthetha ukuba isebenza kwezinye iindawo zomzimba, kubandakanya i-biceps. Kulo msebenzi akuyomfuneko ukusebenzisa iintsimbi okanye iidumbbell.

Indlela yokwenza: lala ngesisu emva koko uphakamise umzimba, uxhasa iingalo neenzwane zakho kuphela phantsi, uhlala unesisu kunye neempundu ezinesivumelwano kunye nentloko nomzimba othe nkqo, ungqamene nomqolo wakho. Kuya kufuneka uhlale kwesi sikhundla ixesha elide. Ungaqala ngemizuzwana engama-30 kwaye ngokuthe ngcembe ukonyusa ixesha. Lo msebenzi awenziwa ngokulandelelana.

Yintoni omele uyenze emva koqeqesho

Emva koqeqesho lwe-biceps, ukolulwa kufuneka kwenziwe ukunceda ukukhulula izihlunu, ithoni yezihlunu, ukuphucula ubhetyebhetye, ukonyusa ukujikeleza kunye nokuthintela ukwenzakala.

1. Yolula iingalo zakho umva

Ukolula ukolula iingalo zakho umva kufuneka kwenziwe umi ukuvumela ukuba wolule ii-biceps zakho, izihlunu zesifuba kunye namagxa kakuhle.

Indlela yokwenza: imile, zisa iingalo zakho emva komhlana wakho kude kube izandla zakho ziyahlangana. Faka iminwe yakho kwaye uphakamise iingalo zakho ubambe imizuzwana engama-20 ukuya kwengama-30. Kubalulekile ukuba uzive ukuba ii-biceps zide, ukongeza kwimilinganiselo yomzimba

2. Yandisa iingalo zakho

Ukolula oku, kukuvumela ukuba wolule ii-biceps zakho, isifuba kunye nomqolo, kwaye kufuneka wenziwe uhleli.

Indlela yokwenza: hlala phantsi imilenze ithe tye okanye ugobile kwaye umqolo wakho utshekele kancinci ezingalweni.Yenza le ntshukumo kwimizuzwana engama-30 ukuya kwengama-60.