Ukuphakamisa dumbbells ngoba biceps, ukuma, amantombazane. Kanjani ukuyeka emesaba igqoka nge imikhono iDemo.

Ukuzivocavoca "ephakamisa dumbbells ngoba biceps emi" - nalowo isandla ethandwa kakhulu. Futhi kukhona ngesizathu esithile. Biceps - imisipha ukuthi ngokuvamile ukuvula amehlo wonke umuntu, ikakhulukazi ehlobo. Futhi lapho abantu babone enhle, smart uhlangothi, ithambekele bakholelwa ukuthi lonke umzimba efanele.

Ngenxa ezahlukene ezinyakazayo, ephakamisa dumbbells ngoba biceps, emi, kahle wacosha isisindo nokulandela ubuchwepheshe ukuqaliswa evumela ukuba iphimbo le biceps futhi ngemilenze.

Ungakhathazeki, imisipha some of the izingalo ngeke kukwenze kancane isifazane. Kunalokho, uyoba ukuheha eziningi nhla ekuthandeni.

Kanjani hhayi aphanjaniswe nge isisindo dumbbells

Ngokuvamile, isisindo dumbbell kufanele lube sezingeni elingenza ungenza, ngokwesilinganiso, mayelana 12-15 rep. Kubalulekile ukuthi ngesikhathi lapho wenza ephakamisa dumbbells ngoba biceps, emi, kukhona ukungezwani okuncane kwemisipha ukuphindaphindwa zokugcina kwadingeka ukuba kwenziwe nge umzamo.

Qiniseka ungayisebenzisi izinsimbi ezisindayo kakhulu. Musa asize umzimba ngokwawo. Rocking, wena kakhulu ukunciphisa izinga ekusebenziseni. Ngaphezu kwalokho, it washa zathu yeka umuntu abe nethala ukulimala kabi.

Kanjani ukwenza umsebenzi

• Thatha dumbbell.
• Yima ngezinyawo zenu ezingeni ehlombe. Emgogodleni iqondile.
• Gcina izandla zakho kanye umzimba, izindololwane kancane nxazonke, izintende zibheke ngaphandle entweni.
• On the exhale, ukuletha dumbbells nesifuba, eguqa izindololwane zakho. Ihlombe ngesikhathi esifanayo kungahambi ngokuphelele.
• Exhale njengoba qondanisa izingalo kuya indawo yokuqala. Phinda futhi.

I engcono kungaba ukuqaliswa izindlela 3-4 nge break umzuzu.

Uma uthanda, ungakwazi uyenzele ephakamisa dumbbells yanjalo, kuqala, bese esandleni sobunxele. Ngezinye enye ephakamisa dumbbells ngoba biceps, emi, uzizwa kwemisipha kulula ukulandela inqubo efanele umsebenzi.

Uma ucabanga ukuthi umsebenzi kulula kakhulu noma ungakhululekile, zama ukwenza dumbbells ephakamisa nge supination.

Kuyini supination futhi kungani kudingeka

Ukuze ukusetshenziswa esiphezulu we biceps, ochwepheshe abaningi emkhakheni sawo esiningi Kunconywa ukuba afeze ephakamisa dumbbells ngoba biceps, emi, nge supination.

Supination - alungise ibhulashi ngesikhathi umsebenzi. Nale ndlela ekusebenziseni esiphezulu isebenze biceps njengoba Tucker izingalo, okwandisa kakhulu ukuphumelela umsebenzi.

Kanjani ukwenza umsebenzi

I-algorithm simiswe ngalendlela lelandzelako:

• Thatha dumbbells.
• Yima ngezinyawo zenu ezingeni ehlombe. Emgogodleni iqondile.
• Gcina izandla zakho kanye umzimba, izintende zibheke emathangeni.
• Exhale njengoba uhambisa dumbbells nesifuba, eguqa izindololwane zakho. Phakathi ukunyakaza, ukwandisa entendeni kwangaphandle. Ngezinye endpoint entendeni kumele kube endaweni efanayo njengoba owedlule samuntu umzimba.
• Inspiratory ziyasakaza isandla entendeni ngenkathi kancane kancane unroll ku isikhundla yayo yasekuqaleni.

Njengasekugumbuqelweni samuntu langaphambilini, umsebenzi engenziwa yanjalo.

Amathiphu ambalwa

Nge ukuphindaphinda ngamunye, sidangele ngokuphelele. Ukwenza akusiyo kuze kube sekupheleni, wena kuyonciphisa ukusebenza umzimba futhi wandise ingozi yokulimala.

Zama ukugcina izindololwane zakho kancane yayicindezele endaweni izimbambo / hip amalunga omzimba. Uma ngesikhathi indlela izindololwane silwele ukuyeka, kufanele uthathe ilula.

Ungayeki e amaphuzu yasenhla nemithombo yasenzansi. Thola isigqi ukusilandela. Kubalulekile ukuthi wonke umuntu akhululeke ezandleni waphikelela kulo msebenzi.

Buka ukuphefumula. ukuphefumula Proper akuyona kuphela izinga kangcono ukwenza umsebenzi, kodwa futhi izitimela ezengeziwe yisimiso senhliziyo nemithambo yegazi.

Ukuphakamisa dumbbells ngoba biceps, ekumeleleni amantombazane kuyasiza ngoba Asigcini ukuletha izandla ithoni. Ngaphezu kwalokho, lesi sivivinyo kuyosiza ukuze ngihlale ngiwumqemane ngesikhathi sokukhulelwa. Nokho, ukunakekelwa kufanele kuthathwe - thatha dumbbells lighter, uma kungenzeka, yenza isivivinyo ehlezi. Gcina umbhalo walokho ukuphefumula ilungile futhi uma you ngokuzuma uzizwe kabi noma ubuhlungu, ngokushesha ayeke ukubulawa kwabo umsebenzi.

enza njalo dumbbells ephakamisa ngoba biceps, ungakwazi ukwandisa amandla bese udonsa isandla. Into eyinhloko ungazami ukwenza into engenakwenzeka. Ingabe ukusingatha esinda kakhulu imishini ezemidlalo. Musa ucede ngokwakho izindlela eziningi. Kubalulekile ukuthi ukuqeqeshwa ikulethela injabulo. Futhi ke ngeke uphawule, sengathi umzimba iphupho uyoba ngokoqobo.