Kuyinto eqhelekileyo ukuba phakathi kwamadoda umzimba ophezulu unikezelwa kuqala, kwaye i-quadriceps ethandekayo, i-hamstrings kunye ne-glutes ishiywe ngasemva. Kuya kufuneka uhambe nje kwigumbi lobunzima ukuze ubone imilenze yenkukhu ikhatshwa ziibiceps ezinkulu kunye neelats.
Ngethamsanqa, i-CrossFit kunye nokuqeqeshwa komsebenzi kwafika ebomini bethu, kwaye ngoku kukho inkitha yabantu abanomdla wokuqeqesha i-chain yabo yangasemva. Ngaba unokucinga ukuba uxelelwa ukuba "yeyiphi eyona ntambo inamandla onayo" ngenye imini? Kuya kuba yinto ebalaseleyo kuyo nayiphi na imbaleki ebandakanyekayo ekomelezeni umzimba wonke.
Nangona kunjalo, nangona kukho ukuthambekela okucacileyo kokuqeqesha i-chain chain kunye ne-deadlifts kunye ne-squats, inyaniso kukuba abaninzi bayayihoya i-bench press kunye ne-bicep curls. Enyanisweni, konke okufuneka ukwenze kukuphawula kwibhokisi ye-CrossFit ofuna ukwenza uluhlu lwee-curls ukuze ubenze bahleke kunye.
I-Biceps ibalulekile, kwaye kungekhona nje ngezizathu zobuhle. Zizihlunu eziyimfuneko kwiintshukumo esizenzayo kwimihla ngemihla. Apha ngezantsi ndikubonisa imithambo emihlanu ye-biceps eya kwenza umahluko kwaye iphucule kakhulu izihlunu zakho.
Umjikelo weZottman
Lo msebenzi ufana ne-bicep curl, kodwa nge-twist. Oku kukwenza i-biceps curl njengesiqhelo, kunye ne-underhand grip, kodwa ke siya kuguqula iintendele phantsi (ukuhambisa izandla kwii-degrees ze-180) kwaye sinciphise ngokukhawuleza i-dumbbell kunye nokubamba ngaphezulu. Kuyinto egqwesileyo kungekuphela nje kwi-biceps, kodwa nakwi-forearm.
isando curl
Ngeli xesha lokugoba, gcina iintende zakho zijonge kwi-torso yakho kwaye uphakamise i-dumbbell de iingalo zakho kunye neengalo eziphezulu zimalunga ne-90-degree angle. Qinisekisa ukugcina i-elbows yakho isondele kumzimba wakho kwaye unciphise i-sway ngokuyigcina iqinile kangangoko. Kuqheleke kakhulu ukuba uzame ukuphakamisa ubunzima ngokunyanzeliswa kunye neelats, kuloo meko kufuneka ulahlekelwe isisindo ukuze ungabi nefuthe kwindlela yokuhamba.
Vala ukubamba Tsala phezulu
Siyazi ukuba ukutsalwa ngumsebenzi opheleleyo. Ngokuxhomekeke ekubambeni, siya kufumana iimpembelelo ezahlukeneyo zemisipha; ke ukuba ubamba ngokusondeleyo, i-biceps yakho iya kutshisa.
Umqolo we-barbell ogobileyo
Kuxhaphake kakhulu ukucinga ukuba ukubheqa ngumsebenzi omninzi womqolo wakho kune-biceps, kodwa ukuba ubheqa ugobe, i-biceps iyasebenza. Umgca we-barbell ulungile kweso sihlunu, njengoko uya kukwazi ukuphakamisa ubunzima obuninzi ngale ntshukumo kune-curl ye-bicep. Njengoko utsala ibha, cinga ngokuzisa iingqiniba zakho emva kwakho kwaye ubambe imizuzwana embalwa ngaphambi kokuba unciphise ubunzima emva kwakho.
Ukuhamba komlimi egobile iingalo
Iibiceps zakho ziya kutsha! Lo msebenzi ufana nenyathelo lomlimi, kodwa iingalo zigobile. Zintle kungekuphela nje ukunceda ukuphucula amandla e-bicep kunye nokunyamezela, kodwa nokukhusela amalungu akho. Uya kuqaphela ukuphuculwa kwemithambo efana ne-push-ups okanye i-pull-ups, edla ngokufuna i-elbow enkulu kunye nokubandakanyeka kwamagxa xa une-biceps ebuthathaka.
Khumbula ukuba awufuni nje ukubonisa izihlunu elunxwemeni. Bomeleze ukuze benze ngcono kwimihla yakho yemihla ngemihla.