Indlela yokupompa i-biceps ekhaya ngexesha elifutshane?

Imibuzo malunga nendlela yokupompa i-biceps ekhaya inomdla kumadoda amaninzi acinga ngokunika umdla wabo umtsalane. I-bicep ithathwa ngokuba yiyona "ikhadi lomzimba", kwaye le msizana encinci kwindawo ehluthwayo ibonisa ukuba umdlalo wezemidlalo unamandla amakhulu kunye nomlingiswa. Umntu onomda obuthathaka akayi kuba nako ukupompa i-biceps ekhaya, ngenxa yokuba le mfuyo idinga umonde okhethekileyo kunye nokunyamezela, kwaye ukusetyenziswa kwebhar enobunzima obunzima ekuqeqesheni akwanele. Isixhobo esingcono kakhulu sokunika i-biceps imo efanelekileyo yilezi zidibaniso, kwaye unokuqeqesha kathathu ngeveki nasekhaya. Ukongezelela kwisethi yamagqabha, umdlali uya kufuna kuphela isihlalo kunye nebhola engenasiphelo, apho uqeqesho luya kusebenza ngakumbi.

Ukwahlula: Xa ukhetha ukupompa i-biceps ekhaya, ungacingi ukuba ukwenza izinto ezandleni zakho kuya kubachaphazela kakubi ezinye izinto zokusebenza, kukuvumela ukuba uqhube amanye amaqela omzimba. I-Biceps idinga ukuzanyazanyiswa ekhaya ngosuku, ngokwahlukileyo nakweminye imisebenzi yokusebenza, kwaye yonke imihla endaweni yokuqeqesha omnye uya kuba neebini, okuthi kwimidlalo kuthiwa "ukuhlukana kabini". Nangona kunjalo, phakathi koqeqesho oluqhelekileyo kunye nokuzivocavoca kwe-biceps, kuyimfuneko ukuthatha iiyure ezithandathu, ngoko ke ezinye iiklasi zingabanjwa ekuseni, abanye-ngokuhlwa.

Ukuzivocavoca: Ukuxazulula ingxaki yokupompa i-biceps ekhaya, ukwenza enye ikhefu ukusuka kwindawo yokuhlala kwaye xa i-elbow isesimweni esifanelekileyo, qhubela phambili kwi-brush, ekugqibeleni, i-biceps ifanele ibe nzima. Ukusebenza okunjalo kunokwenziwa kuphela ngamaxesha ambalwa kwisandla ngasinye. Emva koko, kucetyiswa ukuba uthathe ibhola enkulu, eya kuba yiprojekthi ephambili yokuqhuba iimfesane kwi-biceps. Nangona umsebenzi owenzela abanye abaqeshisi bomzimba uba ngumsebenzi omtsha, ongaqhelekanga, usebenzisa ibhola kwimisebenzi yakho yasekhaya unokunyusa umphumo.

Ibhola elingenayo igxobhozo kufuneka libe likhulu kwaye limele ubunzima bomdlali, kuba kuya kufuneka liphumle ngasemva. Kwaye kufuneka uphumule kakuhle ngemilenze yakho kwaye uthathe isikhundla esinjalo sokuba umzimba ugxininiswe, kwaye ngoko kufuneka uthabathe izibilini kwaye ulungise ngokukhawuleza iingalo zakho, ugcine izibonda ezilula. Intloko ifanele igcinwe ilungele ukwenzela ukuba amehlo aqondiswe kwilitye, kunye nezandla ngendlela enokuthi i-elbows ihleli. Xa iingalo zakho zilungele umda, thabatha ikhefu elifutshane ukuze wenze i-bicep kwindawo ephakamileyo njengento enqamlekileyo, kwaye ngokukhawuleza uze ulungele phantsi iingalo zakho. Ngethuba lokuzivocavoca kubalulekile ukuphefumula ngokuchanekileyo kunye nesigqi.

Iingcebiso malunga nokukhawuleza ukupompa ii- biceps ekhaya zibandakanya umzobo "wenyundo odibeneyo", apho izidumbulu zifuna ukufuduka kwi-diagonally, kwinqanaba eliphambene. Xa isandla esivela kwiingqungquthela sifinyelela kwindawo ephezulu, ungathatha ixesha elifutshane, kwaye ngokukhawuleza uyancipha umnqweno onzima.

Icebo lokupompoza i-biceps ekhaya, uxhalabanye omnye umqhubi ngebhola enkulu. Kubalulekile ukuguqa phambi kwebhola kwaye ubeke isandla esinye phezu kwayo ngesigxina esikhulu, uqhubise esinye isandla, umgijimi kufuneka aphumle kwibhola ngokwayo ukuze agcine ibhalansi, kwaye intloko ayifanele ifakwe phambili. Gcina isandla sakho kwibhola, ugobe i-elbow ngangokunokwenzeka, uze uphakamise i-dumbbell kunye ne-bicep force. Xa isikhundla sesandla esivela kwiidumbs sifinyelela kwinqanaba eliphakamileyo, phawuza, kwaye ngokukhawuleza uqonde ingalo.

Ukuziqhelanisa kunye neengqungquthela zenziwa kwaye zimi, zenze ukunyuka okunye kunye nokuphindaphinda okuphindaphindiweyo kwisandla ngasinye. Ukuba, ngexesha loqeqesho, usebenzisa "ubunzima" ubunzima, uya kufumana ithuba lokufikelela ngokukhawuleza ukwanda okukhulu kwimizimba ye-biceps yakho.