Ukuqeqeshwa kwe-biceps. Ukuphakamisa ama-dumbbells we-biceps

Imisipha yezandla iheha kakhulu futhi iveza kakhulu. Yingakho bobabili abaqalayo kanye nabagijimi abanomlando abaqaphela ngokukhethekile ukusebenza ngendlela yabo. Ukuqeqesha ama-biceps kudinga indlela ekhethekile. Ukuze uzuze umphumela omuhle, kubalulekile ukukhetha ukuvivinya okulungile kokuthuthukiswa kwalesi musipha. Kungcono ukusebenza emzimbeni wakho ngaphansi kokuqondiswa komqeqeshi ongakwazi ukuhlola ukufaneleka kwezivivinyo.

Ochwepheshe banikeza ukuqeqeshwa okuhlukahlukene ukuze kuzuzwe umgomo oyifunayo wabasebenzi bomzimba. Umgijimi ngamunye udinga ukwazi ama-waswolves asebenzayo futhi ajwayelekile, okuzomsiza ukuthi athole imiphumela emihle kakhulu. Kunezivivinyo eziningi zezandla. Kubo kungokwakhe ukukhishwa kwama-dumbbells kuma-biceps, ukugoba amabha, nokuqeqesha ebhentshini likaScott. Lesi sigaba sihlanganisa nemishini yokunyathelisa kuzo zonke izinhlobo ze-simulators namabhuloki.

Ukusebenza nge-barbell

Ukuze uqeqeshe i-biceps ngesisindo ukunikeza umphumela omkhulu, abaqeqeshi batusa ukusebenzisa i-vortexes eyisisekelo, eseyivele ibe yizigaba zokuvuselela umzimba. Phakathi kwabo - izinhlelo zokuqeqesha kokubili abaqalayo nabaqeqeshiwe abanolwazi. Ukuzivocavoca okunjalo kungukuthi kuphakanyiswe ibha. Ngeli thuluzi lezemidlalo ungakwazi ukufeza umthwalo ophezulu emisipha yezandla futhi uthole uhla oluningi lokunyakaza. Ukuvivinya okusemqoka kuleso sigaba kulula kakhulu.

Thatha igobolondo ukusuka ngezansi. Izingalo kumele zifakwe emazingeni ehlombe. Ibha ye bar ekuqaleni Ukuwubambelela ngokuqinile, uthathe umoya ojulile, ubambe umoya esifubeni sakho, bese ugoba izingalo zakho emaceleni, uphakamise umthwalo emahlombe akho.

Senza konke ngokulungile

Lapho ama-wrists enesisindo esanele, iqhwa futhi uhlwitha imisipha. Emva kwalokhu, kancane kancane, ngaphandle kokushesha, wehlisa ibha endaweni yayo yokuqala. Udinga ukusebenzisa isisindo esiningi, kodwa ungashiseki kakhulu. Phela, kulokhu ungalimaza imisipha.

Kuvinjelwe ngokuphelele ukuphonsa i-projectile phansi. Izinga lokuzala lidlala indima ebaluleke kakhulu. Futhi uqaphele isigaba sokugcina sokuhamba. Ngokuphindaphindiwe kokugcina kwesethi, ungakwazi ukukhokha "ukukopela" okulula.

Siphakamisela izinkukhu

Uhlelo lokuqeqesha ama-biceps alinakwenzeka ngaphandle kwalolu hlelo. Ukwenza kahle, udinga ukusebenzisa ukupheka. Le divayisi yenza ukuba i-biceps isebenze kulo lonke ivolumu yayo. Ama-bodybuilders athi lokhu kusebenza kuphumelela kakhulu kumisipha eyabangela ukuguqula ukuhlanganiswa kwesigqoko.

Kungenziwa futhi kumile, futhi uhlezi emaphethelweni ebhentshi, uhlelwe phansi. Kodwa indlela engcono kakhulu yabaqeqeshi ukukhuphuka ku-projectile nge-backrest ekhonjiswe engeni lika-degrees angu-60 (30 ngaphansi kweyodwa). Kule nkinga, i-bicep iswetshiwe kakhulu engxenyeni engezansi, futhi ikhanda layo elithambile lithola umthwalo omkhulu. Lapho ngemuva kwebheke libheke ngakwesokudla, lo msebenzi ufana kakhulu nokusebenza ibha ekuma.

Izindlela ezimbili zokusebenza

I-Dumbbell iphakamisa i-biceps iyanconywa ukuba yenziwe kuzo zombili izindlela ezilandelanayo nezivumelanisiwe. Ngamunye wabo usebenza ngendlela yakhe. Udinga ukukhetha okufaneleka kakhulu emzimbeni wakho. Kuphela kule ndaba ungaletha izandla zakho ngendlela efanele.

Okokuqala ukuqeqeshwa okunamandla kwama-biceps. Ungaphenduli umsebenzi ngalezi zigobolondo zibe yindlela yokusebenzisa amandla. Into esemqoka edingekayo kuwe akukona nje ukuphakamisa isidumbu esithile isibalo esithile, kepha futhi ukwenza kahle ngokunyathelisa komshini ngamunye. Izindwangu kufanele zibe ngokuqinile emaphethelweni omzimba. Uma ziguqulwa phambili, lo msebenzi uhlinzekwa, kodwa ulahlekelwa ukusebenza kwawo.

Sisebenzisa ibhentshi laseScott

Uhlelo lokuqeqesha "i-Biceps, i-Triceps" lihlanganisa umsebenzi emsebenzini weScott bench. Kungcono ukusebenzisa uhlobo lwe-bar ye-EZ. Ngenxa yentamo yayo eqondile, izandla ziqinisekisiwe ngokumelene ne-eversion engavamile, ebangela ubuhlungu obukhulu. Ngaphezu kwalokho, izingxube ze-forearm nezixhumi ziyakhathala ngokushesha futhi ziqale ngokuzenzakalelayo. Ngalokhu igobolondo, ungenza izivivinyo ezinhle, eziqukethe ukuqeqeshwa kwe-biceps.

Umsebenzi ohlongozwayo wezandla ugxile ikakhulukazi endaweni engezansi ye-biceps. Kuyinto ebaluleke kakhulu ukuyisebenzisa ezinhlangothini zakho ezingaphezulu kwesithathu kwebheke, futhi ungabi khona kuwo ngesifuba sakho. Kuphela kulesi simo uzothola ukulinganisa okukhulu kunazo zonke emsebenzini.

Ukuqeqeshwa kwesifuba kanye ne-biceps kuScott projectile nakho kungenziwa ngezingqungquthela. Ngesikhathi esifanayo, endaweni esezansi yesandla, kubalulekile ukuyilahleka ngo-100%. Khona-ke udinga ukuwaphakamisela ezingeni lezinyane bese wenza konke okusemandleni akho ukusika ama-biceps. Lo mthwalo owengeziwe uyadingeka njalo uma umsebenzi uphindaphindiwe. Ungasebenzisi isisindo esiningi kakhulu. Isandla sisengozini kakhulu futhi kulula ukulimaza, ngoba "ukukopela" kulolu hlelo kuwubuhlungu.

"Isibindi"

Uhlelo lokuqeqesha ama-biceps lunikeza enye inketho ephumelelayo yokusebenza nama-dumbbells. Lokhu kusetshenziselwa ukuphakanyiswa kwamagobolondo okunye okukuvumela ukuba uhlasele imisipha yangaphambili emaphethelweni. Uma wenza lo msebenzi, ama-brushes awadingi ukugqoka. Kufanele ugcine ukujwayela okujwayelekile (gcina izintende kuwe) kusukela ekuqaleni kuya ekupheleni. Kule nkinga, iningi lomthwalo womsebenzi uthathwa ngokuqeqesha ama-biceps nemisipha yamahlombe. Ukwenza izenzo kungenziwa esimweni sokuma, futhi endaweni yokuhlala.

Ekuqaleni kokubulawa, izandla ezinama-dumbbell ezigcinwe kuzo ziyancipha, ukuqina akunamandla, izinsimbi zingathinteki ezinkalweni. Kulesi sikhundla, uma ulawula umsebenzi wakho futhi ungawucindezeli ukushayela, udinga ukuphakamisa umthwalo kuze kube sezingeni lamahlombe. Bese uqinisekisa ama-biceps bese uhamba kahle endaweni yokuqala. Qaphela ukuthi ukushayela akuguquki. Zizwa amandla ezithintekayo futhi welula izinsizi phakathi kwe-forearm kanye nehlombe. Phinda izinyathelo ezifanayo ngesinye isandla.

"Ukukopela" uma wenza umsebenzi akuvunyelwe nakancane. Yenza ugcizelele kakhulu ekuqineni kanye nobuchwepheshe bomsebenzi wakho. Lokhu kusetshenziselwa futhi kusetshenziselwa ukubamba izintambo kanye ne-block ephansi. Ngokusebenza kahle, lokhu kuqeqeshwe okuhle kakhulu kwe-biceps nangemuva.

Sisebenza nge-triceps

Zhymy barbell nge-grip encane ukusabalalisa umthwalo wamandla phakathi kwe-triceps, imisipha yesifuba ne-decollete zone. Ukuze ugweme lokhu, udinga ukufunda ukuthi ungagxila kanjani umthamo esandleni sakho.

Ungenza kanjani lo msebenzi ngendlela efanele? Sebenzisa ibha ngesisindo esijwayelekile. Yithatha emaphakathi, hhayi emincane. Umhlane kufanele uhlelwe kahle ebhentshini, futhi imilenze - ukuphumula ngokuzethemba phansi ukuze ugcine ukulingana okuzinzile. Hlela izingalo zakho ngegobolondo. Qinisekisa ukuthi intamo isesimweni sehlombe. Manje bhonqa izintambo zakho kuze kube yilapho ibha isithinta phezulu kwesifuba sakho.

Khokha ngokukhethekile: izimbambo akufanele zigijime ngokufana komunye nomunye. Kudingeka ukuthi batshalwe ukuze benze i-angle engaba ngu-45 degrees nomzimba. Ngokubambisana ngokubanzi, bayakwazi ukugcizelela umthwalo wamandla ngokukhethekile kwi-triceps.

Zama ukuzama ububanzi bezintambo nezindwangu. Zama ukuthola isimo esihle kakhulu. Kungenzeka ukuthi kuyoba yinto engathandekiyo ukuthi usebenze ebhentshini elingaphakathi. Kulesi simo, kuyadingeka ukwehlisa lokho okuphezu kwekhanda. Kulesi sikhundla, ungakwazi ukulayisha ngaphezulu i-triceps. Akufanele sikhohlwe ukuthi wonke umdlali unomthethosisekelo wakhe womzimba, futhi kudingeka adlulise izivivinyo zabo. Kuphela uma ulungisa, uzokwazi ukufeza izinga eliphakeme lokududuza nokusebenza koqeqesho.

Sebenzisa imigoqo

Kule projectile, ungenza izivivinyo eziyisisekelo ukuze uphethe i-triceps, isifuba ne-front deltas. Isikhundla sokuqala - izintende zezandla zakho uzithathele imigoqo bese uqondisa izingalo zakho.

Hlanganisa ngokujulile bese uqala ukugoba kancane kancane izindwangu zakho, ugobe phansi ngobumnene. Kulolu cala, umhlanganiso wehlombe kufanele ulande ngokulinganisela. Ngenkathi usebenza ne-triceps, awukwazi ukuya phansi ekujuleni "ukujula" okuphezulu. Ngesinye isikhathi ekuqaleni, qala ukuphakamisa ngokukhuliswa kwezimbambo. Le nqubo ingahlukahluka ngezikhathi ezithile ngokuguqula umqondo ovela ku-triceps kuya esifubeni nasemhlane.

Umshini weFrance

Kulo msebenzi, uzodinga ibhentshi elithambekele. Ihlukile kulohlobo lwayo futhi iqondisa ngokucacile lo mthwalo kuya enhliziyweni ye-triceps. Isifuba ne-delta zihlala zingasebenzi.

Nciphisa umhlane wakho ebhentshini futhi uqonde ngqo, lungisa i-EZ entanyeni ezandleni zakho. Kufanele uzizwe ukuthi i-triceps isabeka kanjani endaweni ephansi. Bamba izandla zakho ngakwesokudla, bese uziphakamisa ngobumnene kanye nesisindo bese ubuyela ngendlela efanayo endaweni yokuqala.

Uma ungazizwa umthwalo endaweni yomzimba oyifunayo, lokhu kubonisa ukuthi izingxube azilondoloziwe. Awudingi ukuwahambisa! Ngakho uzokwenza lo msebenzi ulula kakhulu ekufezeni, kodwa ukunciphisa ukusebenza kwawo kuze kube zero. Umzimba uzolahlekelwa ukulungiswa kwawo okuthembekile, futhi kuyoba nzima kakhulu ukugcina i-projectile ngakwesokudla.

Izici zoCindezela

Ukuqeqeshwa kwe- biceps kanye ne-triceps kuphela ngomsebenzi wokugcina - umshini we-French bench press. Uhlasela imisipha ngokushesha ezinhlangothini ezimbili: ulungisa isandla, bese usiletha emzimbeni. Yenza lo msebenzi kwi-block ephezulu. I-Hvat kufanele ibe ngobuningi bamahlombe noma kancane kancane uma izimbambo zihleliwe ngokuhambisana nomzimba.

Qala lapho wenza umsebenzi owudingayo kusuka phezulu. Kulesi simo, izimbambo kufanele ziqondiswe, futhi isibambo seyunithi kufanele senziwe phansi kuze kube yilapho ivaliwe. Amandla kufanele abe eduze komzimba ngangokunokwenzeka. Ngemuva kwekhefu elifushane, ngokulawula imitha ngayinye yokunyakaza, buyisela izinkomba lapho baqala khona.