I-biceps enethoni ayiyona nje isibonakaliso samandla, kodwa nayo ibonakala ikhulu kwi-tank top. Ziyenye yamaqela amabini aphambili emisipha kwiingalo: i-biceps brachii, esebenza kuzo zombini i-elbow kunye namagxa egxalaba, kunye ne-triceps, imisipha engasemva kweengalo.
Imisebenzi ephambili yile goba ingalo okanye ukugoba ingqiniba ukusondeza umphambili emzimbeni kunye ne-supinate, ujikeleze umphambili ngaphandle.
Ziziphi iingenelo zokuba namandla kwi-biceps?
Ukuba nezi zihlunu zomelele kuya kubonelela ngaphezu kweenzuzo zokuthambisa; kukho imisebenzi emininzi efuna amandla akho, kuquka ukutsala iintshukumo ezifana bamba okanye uphakamise iingxowa phantsi, vula iingcango, kwaye uphakame kwibar yokutsala.
Ngolwazi lwakho, i-biceps tendonitis yenzeka xa kukho ukudumba kweenyembezi ezincinci kwintloko ende ye-biceps tendon. I-elbow tendinitis yenzeka xa i-tendon ye-elbow igxininiswe kukunyakaza okuphindaphindiweyo kwezandla kunye neengalo. Ngokuba ne-rock biceps eqinile, unako thintela ukungalingani kwemisipha kunye nokungazinzi kwamagxa edla ngokukhapha i-biceps tendonitis. Bakwanceda ukukhusela iimeko ezifana ne-biceps tendonitis yegxalaba okanye i-elbow tendon, kunye nezinye iinyembezi ezincinci.
Inzululwazi icebisa ukuba ukwakha ii-biceps ezomeleleyo njengenxalenye yendlela enkulu yokwakha izihlunu kunokunceda neminye imiba yempilo yakho. Uqeqesho lwamandla ubuncinane iyure enye ngeveki lwayanyaniswa no ukunciphisa umngcipheko wesifo senhliziyo kunye nokufa ukusuka nakwesiphi na isizathu kuphononongo lukaMatshi 2019 kwiMedicine neSayensi kwiMidlalo kunye neMzimba.
Mingaphi imithambo yebhicep ekufuneka uyenzile?
Uninzi lokuzivocavoca kwesi sihlunu kukutsala umthambo kuba kubandakanya ukuzisa isandla egxalabeni. Nangona kukho ezinye iimvavanyo ezininzi ezinokomeleza i-biceps, i-curl ibalulekile ekukhuleni.
Xa siyila inkqubo yoqeqesho, kuyacetyiswa ukuba ukhethe imithambo emithathu ukuya kwezine yeebhiceps ezahlukeneyo, nganye kuzo kuthotho ezintathu 12 uphindaphindo. Sinokuzenza kwakhona njengenxalenye yesekethe, senze umthambo we-biceps emva kwenye ngaphandle kokuphumla. Ngokuqhelekileyo, kuya kufuneka ukuba sikhethe iintsimbi ezikhaphukhaphu kule nto, kodwa ukutsha kwemisipha kuya kuvakala.
Ngenxa yokuba izihlunu ze-biceps zincinci ngokulinganayo, ubuncinane ngokumalunga nesifuba kunye nomva, kufuneka sihlale sisebenzisa ubunzima obulula obuvumela ukuba sidibanise kwaye siphumle ngokuzimeleyo (okuthetha ukuba akukho minye imisipha ebandakanyekayo). Xa useka inkqubo yokuzivocavoca, kufuneka sithathele ingqalelo oku kulandelayo:
- Sebenza i-biceps ukuya kuthi ga kwiintsuku ezintathu ezingalandelelanayo ngeveki. Oku kuthetha ubuncinane usuku olunye lokuphumla phakathi kokuzilolonga kwe-bicep.
- Ukuba siphakamisa iintsimbi ezinzima, kufuneka siphumle ubuncinane iintsuku ezimbini phakathi kokuzilolonga kwe-bicep.
- Ukuba injongo kukunyamezela kunye nobunzima be-muscle, kufuneka senze enye ukuya kwiiseti ezintathu ze-12 ukuya kwi-16 reps ubuncinane ubuncinane usuku lokuphumla phakathi.
Zingaphi iiseti kunye nophindaphindo ofanele ukulwenza?
Isihlunu se-biceps esiphambi kwengalo engaphezulu ewela zombini ingqiniba kunye negxalaba. Ukuzivocavoca kwi-bicep Workout ngokuqhelekileyo kubandakanya ii-curls ze-elbow ezine-barbell, ii-dumbbells, iibhendi zokuxhathisa, okanye iintambo.
Ukuphucula inqanaba lakho lempilo yonke, iingcali zincoma ukuba uqeqeshe iqela ngalinye lemisipha, kubandakanywa i-biceps, kabini ukuya kathathu ngeveki ngeentsuku ezingahambelaniyo. Khetha umthambo kwaye wenze iiseti ezisibhozo ukuya kwezili-12. Sebenzisa ukuxhathisa okufana needumbbells, umatshini we-bicep curl, okanye ibhendi yokumelana. Ukuchasana kufuneka kube ngumceli mngeni, kodwa kuya kukuvumela ukuba ugcwalise iireps zakho ngefomu efanelekileyo kunye nobuchule.
Amandla e-muscular amandla angaphandle anokuthi asebenze isihlunu esithile okanye iqela lemisipha. Ukuba ufuna ukwakha i-biceps eyomeleleyo, kufuneka wenze iiseti kunye nee-reps eziza kucela umngeni kwizihlunu zakho kwaye uphakamise iintsimbi ezinzima kwaye ezinzima.
zuza ubukhulu bemisipha
Ukufumana iingalo ezinkulu, kuya kufuneka ufumane ubunzima bezihlunu. Le nkqubo, ebizwa hypertrophy, iphunyezwa ngcono ngoqeqesho oluthile kunye neshedyuli emiselweyo ekusebenzeni kwengalo yakho.
Kucetyiswa ukuba 6 ukuya 12 uphindaphindo kwiseti nganye, i-67 ukuya kwi-85 ipesenti ye-one-rep max yakho, eyona nto inzima kakhulu onokuyiphakamisa kwindawo enye kuwo nawuphi na umthambo. Okukhona usondela kwi-85 yepesenti ye-one-rep max yakho, uya kukwenza okumbalwa okuphindaphindiweyo. nenjongo yokwenza 3 ukuya ku-4 uchungechunge olunobunzima ukuba injongo yakho kukubona umahluko kubungakanani be-biceps yakho.
Umzekelo, ukuba unokwenza i-bicep curl enzima nge-25lbs, ndingasebenzisa ubunzima be-15lb kwiiseti ze-3-4 ze-6-12 rep curls.
Ukwakha ubunzima be-biceps, yenza iiseti ezimbini ukuya kwezintandathu ngomthambo ngamnye ungaphindaphindi kathandathu. Kwakhona kubalulekile ukunika iibiceps zakho ixesha elaneleyo lokuphumla phakathi kweesethi ukuze uqhubeke uphakamisa. Phumla imizuzu emibini ukuya kwemihlanu phakathi kweesethi, kwaye wandise ubunzima ukuba unokwenza ngaphezu kwe-reps ezintandathu. Uqeqesho lwamandla e-biceps akufuneki lwenziwe ngeentsuku ezilandelelanayo.
Ukuphucula ukuxhathisa kwemisipha ye-biceps
Ukunyamezela kwe-muscular kukukwazi kwe-muscle ukuba inkontileka ngokuphindaphindiweyo kwixesha elide. Ngokwesiqhelo, abantu abafuna ukuthomalalisa izihlunu zabo ngaphandle kokwandisa uloliwe wokunyamezela imisipha. Oku kubandakanya ukwenza iiseti enye ukuya kwezintathu 12 ukuya 20 uphindaphindo ukuphucula ukunyamezela kwemisipha.
Amaxesha okuphumla mafutshane kwaye ahlala imizuzwana engama-30 okanye ngaphantsi. Ukuchasana kukhanya ngakumbi kunento onokuthi uyiphakamisele amandla okanye i-biceps hypertrophy, kodwa isengumngeni. Ukuba unokwenza ngaphezu kwe-20 ukuphindaphinda kwe-curl, ukwandisa ukuchasana.
Kwenzeka ntoni ukuba uqeqesha i-biceps rhoqo kakhulu?
Akukho ndlela enye yokuba kufuneka uqeqeshe kangaphi i-biceps yakho. Kuba liqela elincinci lemisipha, ngakumbi xa kuthelekiswa ne-triceps, kucetyiswa ukuba ungabaqeqeshe yonke imihla. Ngapha koko, sele ubaqeqeshe ngalo lonke ixesha uthatha iintsimbi, i-barbell, njl. kwaye ugobe iingalo zakho, ngoko ke kubalulekile ukuba ulumke ungazithwali kakhulu.
Yiyo loo nto kucetyiswa uqeqeshe iibiceps kabini ngeveki kwaye ujikeleze eminye imisebenzi yakho kunye neentshukumo ezincedisana nezihlunu ezixhasa umsebenzi we-biceps, njenge-tricep curls.
El uqeqesho olugqithisileyo, okanye ukusebenza imisipha efanayo ngokuphindaphindiweyo, kunokukhokelela ekulimazeni ngokugqithisileyo, ngokutsho kwe-December 2018 ukuhlaziywa kwi-Journal ye-Orthopedic Surgery kunye noPhando. Ukuzigcina ukhuselekile, kucetyiswa ukuba uthathe ubuncinane usuku olulodwa lokuphumla okupheleleyo phakathi kweeseshoni apho uya kuqeqesha izihlunu ezifanayo.
Xa umzimba wakho uchacha kwaye ulala ngokwaneleyo, uya kukwazi ukubona inzuzo. Umthambo we-biceps ubandakanya ukuhlala ubambe ubunzima, ibha, ibha, okanye i-pulley, ngoko ufuna ukuqiniseka ukuba uphulula iingalo zakho zangaphambili, izihlahla, amagxa kunye ne-biceps ngokwayo ukuze ululame.