Ukuhlamba i-biceps kunakho

Kwiminyaka emininzi, isakhiwo somzimba (ukwakha umzimba) yenye yezemidlalo ethandwa kakhulu. Uphuhliso lwezityalo luqhutyelwa kuwo onke amazwekazi nakwilizwe lonke. Kule meko, esinye sezidumbu ezithandwa kakhulu yi-biceps, abadlali abaninzi banamathela kakhulu ekuphuhlisweni kwayo. Ngokuphathelele ukupompa i-biceps, kwaye kuya kuxutyushwa kule nqaku.

Iyiphi i-bicep?

I-biceps, okanye i-biceps brachium yeli gxalaba, lijongene nayo yonke into eyenziwa ngumntu. Ingasetyenziselwa ngokuzimela (ngokwahlukileyo) kwaye inxulumene nemisipha ephezulu kakhulu . Ngokwenza njalo, phantse rhoqo ebudeni bomsebenzi wakhe, i-forearm isetyenzisiweyo-ukuze udwebe, kuyimfuneko ukuba uqonde ngokuqinileyo igobolondo ngezandla.

Ngethuba lethu, kukho iindlela ezininzi zokupompa i-bicep. Oku kunokwenziwa kwidlovini, ekhaya kunye nakwezitrato kunye ne-bar elula okanye i-crossbar. Oku akusebenzi nje kuphela iimimulators, kodwa iigobols, ezifana nezandiso, izilwanyana, izisindo okanye ibha. Kukho iindlela ezininzi zokupompa le msimba, nganye leyo ineempawu zayo.

Ukuzivocavoca kwiBhodi yeScott

I-Biceps isetyenziswe ngexesha lomsebenzi wemisipha yangemuva kwaye ngeli xesha lixhomekeke kumpompo owongezelelweyo. Kodwa ukuphuhliswa ngokupheleleyo kufuneka ukuba isebenzise ngokukhethekileyo, okanye ukusetyenziswa okuzimeleyo, okukuphela kokulayisha iintloko.

Enye yeendlela eziphambili zokupompoza i-biceps kwindawo yokuzivocavoca ibhodi e-inclin, okanye ibhodi yaseScott. Le simulator isihlalo, phambi kwebhodi eline-slope ukuya kumgca we-horizontal. Ukuqeqeshwa okufanelekileyo kuyimfuneko ukuba uthathe indawo epholileyo, ukuphumula izibhambathiso zakho, kwaye akukho nto ifuna ukuzikhupha ebusweni ngexesha lo msebenzi wonke.

Njengomlinganiselo wokungafani, i-dumbbells, i-W-bar okanye idivaysi yebhloko isetyenzisiweyo, ukuba oko kunikezelwe ekuyilo. Kukho iintlobo, apho i-counterweight iyinqindi, apho i-pancake ifakwa kwi-bar. Kodwa ngokusisiseko ibar isetyenziswa.

Ukuzivocavoca kuyafana nakwiimeko ezininzi. Ukuba ufuna ukupompa i-bicep enkulu, ngoko ke inani elifunekayo lokuphindaphinda kwindlela enye akufanele ibe ngaphezu kwama-6-7 amaxesha. Ukuphuhliswa kanzima kunconywa ukuba usebenzise ii-8-12 izihlandlo. Kwaye ukuba ufuna ukunika uncedo olusisisiseko se-muscle, apha kuza kuhlangula ukuphindaphinda kwisixa esingaphezu kwezi-15.

Kufuneka kukhunjulwe ukuba ixesha elifanelekileyo lokuqeqeshwa kwindlela enye yithuba eliphakathi kwimizuzu engama-40 ukuya kuma-65. Kungenxa yolu xesha lomsebenzi ukuba imisipha ikhule ngokusebenza kakuhle. Ngako oko, ukuba wenze ukuphindaphinda okuthandathu, ixesha lokunyakaza omnye kuya kuba yimitha yesi-7-8, kunye nokuphindaphinda oku-12 - imizuzwana emi-5, kwaye xa kunika izihlunu ukukhupha, isantya siya kukwanda ngakumbi - ukuya kwiintsuku eziyi-3-4 ngokuphindaphindiweyo.

Ukuzivocavoca kunye nezidumbulu ezihleli

Kwiindawo zokuhlala, unokupompoza i-biceps kunye ne-dumbbell kwaye ngaphandle kwebhodi yaseScott. Ukwenza oku, hlala kwibhentshi, usethe i-backboard kwi-angle engama-degrees angama-75 ukuya kuma-80, uze ulale kuyo ukwenzela ukuba i-back back igwebe kuyo yonke indawo. Ngethuba lo msebenzi, kufuneka uqinisekise ukuba umzimba uya kuhlala uhleli.

Izandla kunye nezikhonkwane zisezantsi kwindawo zonke. Ukuzivocavoca kunokwenziwa kokubili ngokujikeleza kwezandla, kwaye ngaphandle kwayo. Inguqu elula yindlela yokusebenzisa ngaphandle kokubiza. Ngelo xesha iindwangu zikhangele phambili ngaphantsi, kwaye zibuyiselwe emuva (ekubhekiselele) phezulu.

Ukuzivocavoca nge-pronation kubonelela ukuguqulwa kwesandla sonyango ngexesha lokunyuka nokunciphisa ama-projectiles. Kulo kongezo olongezelelweyo, ngaphezu kwe-biceps, i- muscle brachial iphantsi. Kule meko, kwindawo esezantsi, isundu libukeka ngendlela efana nendawo ephezulu.

Ukuba sitshintshela i-biceps nge-dumbbells, sinokukhetha ezimbini - yenza kanyekanye ngezandla ezimbini, okanye ngokunye. Ukuba uya kuphakamisa i-dumbbells ngokukhawuleza, jonga ngokucophelela ukuba umzimba wakho awugobe ukuze uququzelele umsebenzi we-bicep. Khumbula ukuba lo ngumsebenzi oqhelekileyo, kwaye kuphela i-biceps ye-arm muscle ifanele isebenze.