Ukukhululwa kwezingalo kanye namahlombe abanzi aqinile ngaso sonke isikhathi kuthathwe njengophawu lobuhle nesibindi. Ukufeza umphumela oyifunayo - ukwenza izingalo zakho zihle futhi ziqine - yenza izivivinyo eziyisisekelo ze-biceps kahle futhi ungakhohlwa ngokuzihlukanisa.
Kungani ama-biceps engakhuli?
Ukuqeqeshwa kwamandla bekunentshisekelo emadodeni kusukela ebusheni. Ukuvakashela izigaba zemidlalo noma ukuzivocavoca ngokwabo, abamele ubulili obuqine cishe ngaphandle kokuhluleka balayisha imisipha yezingalo ze-biceps, kepha hhayi wonke umuntu uyathuthukisa futhi ayikhulise. Imisipha yomunye umuntu iqoqwe ngokusobala ngisho kusuka ekusebenzeni kwasekhaya ngama-dumbbells noma i-barbell, futhi kothile, ukuzivocavoca ejimini kuma-simulators akuphumeleli ngezizathu eziningi.
Odokotela baqinisekisa ukuthi imigomo yokuzivocavoca amandla okusebenza inembile futhi iyahambisana kubo bonke abagijimi, noma ngabe banjani emzimbeni. Kodwa-ke, umuntu ngamunye unesilinganiso esihlukile semicu "ebomvu" "emhlophe", ngakho-ke, ukuqeqesha imisipha ye-biceps, abagijimi abahlukahlukene basebenzisa izivivinyo eziningana, bekhetha ezisebenza kakhulu.
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Izizathu
Izizathu zokuntuleka kokukhula kwama-biceps:
- ukukhetha okungalungile ngamasu, ukusetshenziswa ngokweqile kokukopela;
- ukukhetha okungalungile komthwalo (isisindo sokusebenza);
- ukucindezela;
- ukungondleki okwanele kokukhula kwemisipha;
- imithwalo eyisidina.
Iphutha elijwayeleke kakhulu ukwedlula ngaphezulu. Endaweni yesibili, mhlawumbe, ungabeka ukudla okungalungile.
Ukuze uthole ngokushesha u-40 cm we-biceps girth ofiselekayo, abaningi baqala ukusebenza kanzima ekumpompeni, besebenzisa zonke izivivinyo - zombili ezijwayelekile nezingajwayelekile. Imvamisa, abaqalayo abaningi benza izivivinyo ezi-3-5, futhi kaningana ngesonto. Ngasikhathi sinye, baphinde bashwixe emuva, lapho ama-biceps nawo esebenza kahle kakhulu. Umphumela ukusebenza ngokweqile eqenjini elilodwa lemisipha. Akanaso nje isikhathi sokululama.
Ukuze ukwanda kwe-biceps brachii ihambe ngejubane olifunayo, udinga ukwakha ngokulinganayo isisindo semisipha emzimbeni wonke. Ekuqaleni, uhlelo lwe-fullbadi lulungele kakhulu abaqalayo, lapho yonke imisipha yenziwa khona ku-Workout ngayinye. Kulokhu, ukuzivocavoca nge-biceps eyodwa kuphela kuzokwanela. Lapho ushintshela ekuhlukaniseni, kungcono ukuhlanganisa leli qembu lemisipha ngemuva. Kulokhu, 2, izivivinyo ezi-3 eziphezulu zanele.
Ukweqisa ngokweqile kubangelwa hhayi kuphela umthwalo ophakeme emisipheni, kodwa futhi nangezikhathi ezimfushane kakhulu zokuphumula phakathi kwamasethi, okuholela ekukhathaleni nasekulahlekelweni amandla. Isikhathi esanele sokulala naso singadala inkinga.
Mayelana nokudla okunempilo, lesi yisinyathelo esibaluleke kakhulu sokwengeza noma yiliphi iqembu lemisipha. Uma ungenayo insalela yekhalori yansuku zonke, inani elanele lamaprotheni nama-carbohydrate ayinkimbinkimbi, kuzofanela ukuthi ukhohlwe ngokuzuza kwesisindo, noma ngabe uqeqesha kahle kanjani.
Amaphutha
Amaphutha avame kakhulu ekupompa imisipha ye-biceps, ngenxa yokuthi i-biceps iyeka ukwanda, faka:
- i-barbell cast, lapho umzimba wonke ubamba khona iqhaza, hhayi izingalo kuphela;
- ukuphuma izindololwane lapho wenza izivivinyo;
- ukuphakamisa izindololwane phezulu lapho ugoba izingalo;
- i-amplitude emfushane.
Zama ukugcina izindololwane zakho zicindezelwe emzimbeni ngesikhathi sokuzivocavoca ukuze umthwalo emisipheni yezingalo uhlale njalo. Endaweni ephansi kunazo zonke, ungazeluli izingalo zakho ekugcineni, ungavumeli ama-biceps akho aphumule. Phezulu phezulu, lapho ama-biceps eshubile ngangokunokwenzeka, ungahlala imizuzwana engu-1-2, uxine imisipha eqondisiwe.
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Ukuzivocavoca okuyisisekelo kwe-biceps
Ukuqala kokuzivocavoca ngakunye, ungakhohlwa ukufudumeza imisipha yakho bese welula izingalo zakho. Thatha ama-dumbbells wokukhanya we-2 kg bese ugoba izindololwane zakho ngama-engeli angakwesokudla. Gingqa amabhulashi akho ngaphakathi nangaphandle. Phakamisa izandla zakho izikhathi ezingama-20 ngenkathi ubambe ama-dumbbells. Ngemuva kokuzifudumeza, qala ukuqeqeshwa kwamandla.
Ngenxa yesakhiwo, kunesivivinyo esisodwa kuphela esiyisisekelo se-biceps - ukudonsa ngokubamba okuncane okuguqukayo. Zonke ezinye ziyavikela, ngoba kusebenza ilunga elilodwa kuphela - indololwane, nomthwalo uwela kuphela emsipheni we-biceps ehlombe. Kepha akuyona yonke into embi kangako - ama-biceps angenziwa ngokuzihlukanisa, ikakhulukazi uma ukukwenza ngemuva kokuzivocavoca emuva, lapho kusebenza kahle cishe kukho konke ukunyakaza. Abaningi baze bathi ezinye zezifiso zibangelwa yizinto eziyisisekelo ze-biceps, kepha noma kunjalo, imisipha yangemuva isebenza lapho kuqala, ngakho-ke lokhu akulona iqiniso ngokuphelele.
Ukudonsela phezulu kubha evundlile ngokubamba okuncane okubuyela emuva
Ukudonsela kubha evundlile ngokubamba okuphindayo kulayishe ama-biceps ne-latissimus dorsi. Ukuncipha kokubamba, kugxila kakhulu ezingalweni, kubanzi, ikakhulu ngemuva. Ama-biceps lapha akhanyiselwa ngezinga elikhulu ngenxa yezandla eziphakanyisiwe - kungalesi sikhundla lapho kwenziwa khona konke ukuvivinya umzimba kwaleli qembu lemisipha.
Ukuphakamisa umzimba lapho wenza ukudonsa ngokubamba okuncane kwenziwa ngokugoba izingalo endololwaneni. I-biomechanics yokunyakaza kuyo ifana naleyo yokuphakamisa i-barbell. Awudingi ukusebenzisa imichilo - kulokhu, zizokuvimbela kuphela ekugcizeleleni umthwalo kuma-biceps.
I-oda lokwenza:
- Hang on the bar with a narrow open back grip ukuze isithupha sakho singaphikisani nabanye.
- Gobisa izindololwane zakho futhi lapho uphuma, phuma ngaphezu kwebha evundlile. Isilevu sakho kufanele sibe ngaphezulu kwebha.
- Njengoba uhogela, yehlisa kancane endaweni yokuqala. Lapho wehlisa, zama ukumelana namandla adonsela phansi ngokubandakanya ama-biceps akho.
Buka ukuma kwezindololwane zakho. Kubalulekile ukuthi basondele emzimbeni, ngaphandle kwalokho umthwalo omkhulu uzoya ezicutshini zangemuva, hhayi ezingalweni.
Ukuzivocavoca Okuhamba Phambili Kwe-Biceps
Ungacabanga ngezivivinyo eziningi zokuzihlukanisa zeqembu lemisipha elicatshangelwayo. Sikhethe eziphumelela kakhulu.
Ukuma ngqo ukugoqa i-barbell curl
Lokhu kungukuzivocavoca okujwayelekile okubhekwa ngabaningi njengokuyisisekelo, yize kungenjalo. Unenkinga eyodwa kuphela - umthwalo obalulekile endaweni yesihlakala ngenxa yokuthi izandla ezingaphezulu kokunyakaza zisakazeke kakhulu kunezindololwane, ngakho-ke isisindo esikhulu sebha sikuzo.
Sebenzisa umgoqo we-EZ ogobile ukunciphisa ukucindezeleka ezandleni. Idambisa ingcindezi ezihlakaleni futhi ifaka ingcindezi elinganayo ezinhlangothini zombili ze-biceps. Uma kulula kuwe, ungakwenza ngokuqondile.
I-oda lokwenza:
- Thatha i-barbell ngokubamba okuqondile okuvulekile. Thatha indawo entofontofo, ezinzile: izinyawo zihlukaniswe ububanzi behlombe, izinzwane ziqhelelene kancane. Sukuma ume uqonde, ungagobi phambili nasemuva, ungazungezi umhlane wakho. Ububanzi bokubamba bungashintshwa, kwesinye isikhathi bukwenze bube buncane kunamahlombe, kwesinye isikhathi bube banzi kancane.
- Njengoba ukhipha umoya, goba izingalo zakho bese, usebenzisa umzamo wama-biceps, uphakamise ibha uye ezingeni lesifuba. Izindololwane zimiswe endaweni eyodwa ezinhlangothini zomzimba futhi aziyi phambili.
- Yehlisa izingalo zakho kancane ngenkathi uhogela. Musa ukuwaqaqa indlela yonke, kepha qala ngokushesha ukuphindaphinda okulandelayo.
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Ukuphakamisa ama-dumbbells ama-biceps ngenkathi umile
Lo msebenzi unezinhlobo eziningana. Kungenziwa ngasikhathi sinye ngezandla zombili (noma esisodwa ngasikhathi), ngenkathi ekuqaleni unweba izandla njengalapho uphakamisa i-barbell - uzothola i-analogue ephelele yokuzivocavoca kwangaphambilini, umehluko kuphela ukuthi ungawandisa kancane ubukhulu, ngoba endaweni engezansi ngeke usaphazanyiswa ngumzimba.
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Kepha inketho enhle kakhulu lapha kungaba ukuphakamisa ama-dumbbells nge-supination yesandla. Leli thuba ngesikhathi sokuphakamisa lisebenza kakhulu ekuthuthukiseni ama-biceps.
I-oda lokwenza:
- Thatha ama-dumbbells. Yima uqonde izingalo zakho zeluliwe emzimbeni wakho. Izintende ziyabukana - ukubambelela akuthathi hlangothi.
- Njengoba ukhipha umoya, phakamisa izingalo zakho kuze kube yilapho izingalo zakho zingaba ngu-45 degrees endizeni yaphansi. Njengoba uphakamisa, jikisa izandla zakho ukuze izintende zibheke kude nomzimba. Ephuzwini eliphezulu umzuzwana noma emibili, ngena ngaphakathi bese uhlunga ama-biceps akho ngangokunokwenzeka. Ungagoba izingalo zakho ngokunye.
- Njengoba uhogela, yehlisa izingalo zakho phansi, uzibuyisele emuva.
Qiniseka ukuthi ugcina izindololwane zakho zisondele emzimbeni wakho. Ungazisizi ngokugoba noma ukunyakaza emuva. Zama ukuzwa konke ukunyakaza.
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Ukuzivocavoca (ngazo zombili izinhlobonhlobo - ngaphandle kokuthola amandla) kungenziwa ngenkathi uhleli - ngakho-ke unezinketho ezimbalwa zokukopela.
Ukuphakamisa ama-dumbbells ama-biceps ngenkathi uhleli ebhentshini elithambile
Futhi okunye kokuzivocavoca kwe-biceps okuhle kakhulu. Ukugcizelelwa lapha kusekhanda layo elide. Umehluko omkhulu kusukela kowedlule isikhundla somzimba nezingalo, lapha, ngisho nasesimweni sokuqala, ama-biceps aluliwe futhi ashubile.
Inqubo yokwenza:
- Setha ibhentshi emuva nge-45-60 degree angle. Hlala kuso bese ubamba ama-dumbbells. Nweba izandla ukuze izintende zibheke kude nomzimba. Ungenza okufanayo nakuzivivinyo zangaphambilini futhi usebenzise amandla lapho uphakamisa.
- Njengoba ukhipha umoya, goba izingalo zakho, ngenkathi unganyakazisi izindololwane zakho, kufanele zilungiswe.
- Phezulu, ungakhohlwa ngokuncipha okuphezulu kwama-biceps amasekhondi angu-1-2.
- Yehlisa izingalo zakho ngendlela elawulwayo, ngaphandle kokugoba kuze kube sekugcineni, bese uqala ngokushesha ukuphindaphinda okusha.
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Ama-curls we-dumbbell agxile
Kuvame ukukholelwa ukuthi lo msebenzi ungakhipha phezulu kwama-biceps. Lokhu akulungile ngokuphelele - inani eliphakeme alikwazi ukufakwa, ikakhulukazi, ukuma kwemisipha kusethwe ngokwezakhi zofuzo. Kepha lezi zinguquko zisebenza kahle enamakhanda amabili ngokuzihlukanisa - lapha ungalawula kalula i-amplitude nejubane lokuhamba, futhi ugxile esigabeni esingesihle. Isisindo sizoba sincane - awudingi ukusilandela.
I-oda lokwenza:
- Hlala ebhentshini imilenze yakho ibanzi ukwedlula amahlombe akho.
- Thatha i-dumbbell esandleni sakho esisebenzayo. Cindezela ingxenye engezansi ye-triceps ungene ethangeni lomlenze ofanayo. Ngakolunye uhlangothi, ungancika komunye umlenze ukuze uzinze.
- Goba ingalo yakho ngama-biceps. Khiya endaweni ephezulu ngamasekhondi angu-1-2. Awudingi ukususa isandla sakho okhalweni lwakho.
- Kancane kancane nangaphansi kolawulo, yehlisa isandla sakho phansi. Njengakwezinye izivivinyo, awudingi ukuyivula ize ifike ekugcineni.
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Lezi ziguquko zivame ukubekwa ekugcineni kokuzivocavoca.
Isibonelo sokuqeqesha
Udinga ukwenza izivivinyo ze-biceps ngokuhlelekile, usebenzisa uhlelo lokuqeqesha. Kwabaningi, ukwahlukana kufanelekile, lapho ama-biceps afakwa ngemuva ngemuva:
| Uhlobo lokuzivocavoca | Ukuphindaphinda nokusetha |
| Ukudonsa okubanzi | 4x10-15 |
| Umugqa we-barbell we-Bent-over | 4x10 |
| Umugqa Wokubamba Onciphisa Umncane | 3x10 |
| Umugqa we-Dumbbell oya eBelt | 3x10 |
| I-Hyperextension | 4x12-15 |
| Ama-curls ama-Barbell amaBiceps amile | 4x10-12 |
| Ama-curls e-Dumbbell ama-biceps ngenkathi ehleli ebhentshini elithambekele | 3x10-12 |
Abasubathi abanolwazi oluningi bangapompa izingalo zabo ngosuku oluhlukile (lokhu akuyona inketho enhle yabaqalayo):
| Uhlobo lokuzivocavoca | Ukuphindaphinda nokusetha |
| Ukudonswa kwe-Grip Reverse Grip | 4x10-15 |
| Ukucindezela kwebhentshi ngokubamba okuncane | 4x10 |
| Ama-curls ama-Barbell amaBiceps amile | 3x10-12 |
| Bahleli abezindaba baseFrance | 3x10-12 |
| Ama-curls e-Dumbbell ama-biceps ngenkathi ehleli ebhentshini elithambekele | 3x10-12 |
| Ukubuyela emuva | 3x10-12 |
| Ama-curls we-dumbbell agxilwe | 3x10-12 |
Ekusebenzeni kwasekhaya, ungenza okufanayo ngokuqhathanisa izivivinyo nemishini onayo.
