Ukuphusha ama-biceps kungukuzivocavoca okuphikisanayo, kunabasekeli nabaphikisi abanobuhlakani. Owokuqala uthi ngobuciko obulungile bokubulawa, umgijimi angakwazi ukufeza kalula ukwanda kwevolumu yezingalo, kuthi owokugcina abize ukuzivocavoca okungenamsebenzi ngale njongo. Siluhlaziye ngokucophelela lolu daba futhi safika esiphethweni sokuthi zombili izinhlangothi zilungile ngendlela yazo.
Uma ufuna ukwazi ukuthi ungakha kanjani ama-biceps ngama-push-up, kuzodingeka ukuthi ube namasu amabili wokuqedela lo msebenzi, ngenkathi kubalulekile ukwengeza ukusebenzisa kwakho ngokuzivocavoca amandla, kudle ukudla okuningi kwamaprotheni, thola ukulala ngokwanele futhi ulandele uhlelo ngokuqinile. Ake sisibhekisise lesi sihloko, sichithe izinganekwane bese sibala amaqiniso.
I-biceps - imisipha ye-biceps ehlombe, lapho umuntu ejikeleza khona ingalo futhi agobe umlenze ongaphezulu
Izinhlobo zokuphusha
Kunezinhlobo ezimbili eziyinhloko zama-push-ups - zakudala kanye nokuma kwesandla okushintshiwe. Ake sibheke zombili izinketho.
Izindlela zakudala
Kulula ukwenza ama-biceps push-ups kusuka phansi ekhaya, kodwa okokuqala, yazi kahle inqubo yakudala. Ngayo, kusebenza imisipha ye-sternum, delta ne-triceps, kanye nomgogodla, i-abs nemilenze. Abathathu bokugcina basiza ukugcina umzimba epulangwe.
- Thatha indawo yokuqamba amanga, yenza isandla eseluliwe;
- Izintende zibekwe ngokuqinile ngaphansi kwamahlombe, imilenze ihlukaniswe ngo-5-10 cm;
- Umzimba ugcinwa uqonde, ngaphandle kokuphambuka ngemuva;
- Buka ukuphefumula okufanelekile kokuphusha. Kafushane, umthetho ungakhiwa kanjena: ngenkathi uhogela, ugoba izindololwane bese wehlisa umzimba phansi, ngenkathi ukhipha umoya uphakama kakhulu;
- Ngokwenza lokhu, bahlunga umshini wokunyathelisa, bagcine ingemuva, intamo nezinyawo kulayini.
Ukujula kwe-push-ups kulawulwa ngumsubathi uqobo, ngokuya ngokuqina komzimba wakhe.
Izikhundla zezandla ezishintshiwe
Kungenzeka yini ukumpompa ama-biceps ngama-push-up avela phansi - ake sibheke inqubo yokwenza. Isikhundla sokuqala sihlukile ngendawo yezintende phansi - iminwe kufanele iphendukele emilenzeni. Ngesikhathi sokududulwa, izindololwane azidonswa, kepha zicindezelwa emzimbeni.
- Isikhundla sokuqala - ipulangwe lezingalo ezeluliwe, izintende ziphenduka ngeminwe ezinyaweni;
- Isisindo somzimba sidluliselwe phambili kancane ukuze izandla zizwe ukungezwani;
- Ehla, izindololwane aziphambukeli ezinhlangothini, kodwa, njengoba kunjalo, ziyavuka. Uma ubheka umsubathi owenza ama-biceps push-up kusuka phansi, isithombe sizokusiza ukuthi ubone isikhundla esifanele sezindololwane. Sincoma ukubuka izithombe, noma amavidiyo angcono;
- Donsela ekwehleni, ukhiphe umoya ngokwanda;
Abantu abaningi babuza ukuthi kwenziwa kanjani ama-push-up ukuze bapompe ama-biceps ngokushesha okukhulu, ngeke siphendule lo mbuzo. Iqiniso ngukuthi awuzukumpompa enamakhanda amabili ngama-push-up kuphela ngokushintsha kwezandla - lokhu kuvivinya umzimba kungaba yingxenye yenkimbinkimbi kuphela.
Khumbula, i-fiber fiber ikhula ngenxa yamaprotheni anele nokuqeqeshwa kwamandla okuvamile.
Ama-biceps push-ups - inganekwane noma iqiniso?
Sihlolisise ukuthi singampompa kanjani ama-biceps ngama-push-up kusuka phansi ekhaya, futhi manje sizofunda izimpikiswano eziyinhloko ukuvikela ukwelulekwa kwalo msebenzi.
- Wake wazama ukumpompa imilenze noma isinqe? Ngokuqinisekile ngasikhathi sinye ubukade uklabalasa, ugxuma, ugijima, uzivocavoca kuma-simulators (mhlawumbe ama-hack squats awazange azitshwe), upompa imisipha edingekayo. Ngabe uke waqaphela ngemuva kwesikhashana ukuthi amathole nawo afutha, aqala ukuvelela, abe namandla. Ngandlela thile, uthinte imisipha yethole, ngakho-ke nabo bakhula. Kuyafana nangesicubu se-biceps - umzimba uyathanda ukulinganisa, uma umuntu enyakazisa ama-triceps, ama-biceps nawo ayasebenza kancane.
- Uma ufunda inqubo elungile yokuphusha ngesikhundla esishintshiwe sezingalo, imisipha ye-biceps izothola umthwalo owanele futhi ngokuqinisekile izokhula. Kodwa-ke, ungakhohlwa ngokunye ukuvivinya umzimba okuguqula ama-biceps akho, njengokudonsa. Ngezansi sibala ama-analogue lapho kuthinteka khona le misipha.
Ngakho-ke, uma wazi ukuthi ungamphusha kanjani kahle ama-biceps phansi, zizwe ukhululekile ukusebenzisa ulwazi lwakho - inhloso yakho ingokoqobo.
Isilinganiso sohlelo lokuqeqesha
Ngakho-ke, sithole ukuthi ama-biceps ajika phakathi nezikhathi zokucindezelwa, futhi safika esiphethweni sokuthi ukuqeqeshwa kungaqalwa. Bheka uhlelo olulinganiselwe, ukugcinwa kwalo okuzokuvumela ukuthi ufeze umphumela ngesikhathi esifushane kakhulu.
Uyacelwa ukuthi uqaphele ukuthi ukwenza le ndlela, umgijimi kufanele alule izandla namalunga kahle. Uma amalunga kanye namathambo anwebekile awanele ngokwanele, kunengozi yokulimala noma ukuqina.
- Umkhuba wokuzivocavoca we-biceps uhlanganisa ukusebenzisa kabili ngeviki (abasubathi abaqeqeshiwe bangangeza okunye). Ukuphumula kudlala indima enkulu - ukulayishwa ngokweqile kwemicu yemisipha kuwubuwula futhi kuyingozi, futhi lokhu nakanjani ngeke kusondeze usayizi wakho eduze nosayizi ka-Arnold Schwarzenegger odumile.
- Qala uhlelo ngamasethi amabili wamakheshi ayi-15;
- Ngemuva kwesonto, engeza indlela bese ufaka inani lamakheshi (gxila emandleni akho);
- Ungami lapho isikhathi esingaphezu kwesonto eli-1, njalo ukwandisa umsebenzi;
- Kancane kancane finyelela amasethi ama-4 wamakheshi angama-50;
- Ukuhlukana phakathi kwamasethi akufanele kuhlale isikhathi esingaphezu kwemizuzu engu-1-3;
- Buka ukuphefumula okulungile.
Njengoba sishilo ngenhla, udinga ukuguqula ama-biceps ngama-push-up kusuka phansi ngokuhlangana nezinye izivivinyo. Qiniseka ukuthi ulandela ukudla kwezemidlalo, uthathe ikhefu lokuphumula, ulale ngokwanele futhi ungaphuthelwa amakilasi.
Ama-analogs wokuzivocavoca wokuqeqesha imisipha ye-biceps
Ukuphusha ama-biceps nama-triceps ekhaya kuhle ngokwandisa ivolumu yengalo, kepha okunye ukuzivocavoca kufanele futhi kwenziwe. Ukuze usebenzise imisipha ye-biceps, naka le misebenzi elandelayo:
- Ukudonswa ngokubamba ngaphakathi (izintende ziphendukele esifubeni);
- Ukuqeqeshwa kwe-Dumbbell - kunezinhlobonhlobo eziningi, kepha konke kusekelwe ekukhuliseni izingalo ezinesisindo esifubeni, ukugoba ejoyini lendololwane. Ngokuya ngesikhundla sokuqala somzimba, ukuqina komsebenzi wama-biceps kuyashintsha;
- Ukuzivocavoca kukaBarbell - kufana nephuzu langaphambilini.
Sigcine sibheke ama-biceps push-up asekhaya. Zonke izivivinyo eziphakanyiswe esihlokweni zingenziwa ejimini. Sebenza ngokuzikhandla nangendlela efanelekile - umphumela awuzukufika isikhathi eside.
