Ama-biceps amathoni awawona nje uphawu lwamandla, kodwa futhi abukeka emuhle ku-tank top. Zingelinye lamaqembu amabili emisipha ayinhloko ezingalweni: i-biceps brachii, esebenza kuzo zombili indololwane namajoyinti ehlombe, kanye ne-triceps, imisipha engemuva kwezingalo.
Imisebenzi esemqoka yile gobisa ingalo noma ukugoba indololwane ukusondeza umphambili emzimbeni bese uphakamisa, zungeza ingalo ngaphandle.
Yiziphi izinzuzo zokuba namandla ku-biceps?
Ukuba nale misipha eqinile kuzonikeza okungaphezu nje kwezinzuzo zezimonyo; miningi imisebenzi edinga amandla akho, kuhlanganise edonsa ukunyakaza like bamba noma phakamisa izikhwama phansi, vula iminyango, bese usukuma endaweni yokudonsa.
Ngolwazi lwakho, i-biceps tendonitis yenzeka lapho kukhona ukuvuvukala kwezinyembezi ezincane ekhanda elide le-biceps tendon. I-elbow tendinitis yenzeka lapho imisipha yendololwane igcizelelwa ukunyakaza okuphindaphindiwe kwezihlakala nezingalo. Ngokuba nama-biceps e-rock aqinile, ungakwazi vimbela ukungalingani kwemisipha kanye nokungazinzi kwehlombe ngokuvamile kuvame ukuhambisana ne-biceps tendonitis. Basiza futhi ukuvimbela izimo ezifana ne-biceps tendonitis yehlombe noma i-elbow tendon, kanye nezinye izinyembezi ezincane.
Isayensi iphakamisa ukuthi ukwakha ama-biceps aqinile njengengxenye yesimiso sokwakha imisipha emikhulu kungazuzisa nezinye izici zempilo yakho. Ukuqeqeshwa kwamandla okungenani ihora elilodwa ngesonto kwakuhlotshaniswa noku ukunciphisa ingozi yesifo senhliziyo nokufa kusuka kunoma yisiphi isizathu ocwaningweni lwangoMashi 2019 kuMedicine neSayensi Kwezemidlalo Nokuzivocavoca.
Mangaki ama-bicep exercises okufanele uwenze?
Izivivinyo eziningi zalo mzimba ziyizivivinyo zokudonsa ngoba zihlanganisa ukuletha isandla ehlombe. Nakuba kunezinye izivivinyo eziningi ezingaqinisa ama-biceps, i-curl ibalulekile ekukhuleni.
Uma siklama isimiso sokuqeqesha, kuhle ukukhetha izivivinyo ezintathu kuya kwezine ama-biceps ahlukene, ngayinye yawo ochungechungeni oluthathu lokuphindaphinda okungu-12. Singakwazi futhi ukuwenza njengengxenye yesifunda, senze umsebenzi owodwa we-biceps ngemva komunye ngaphandle kokuphumula. Ngokuvamile, kuzodingeka sikhethe izisindo ezilula zalokhu, kodwa ukusha kwemisipha kusazozwakala.
Ngenxa yokuthi imisipha ye-biceps incane ngokulinganayo, okungenani ihlobene nesifuba nangemuva, kufanele ngaso sonke isikhathi sisebenzise isisindo esilula esivumela ukuthi siguquguquke futhi siphumule ngokuhlukaniswa (okusho ukuthi ayikho enye imisipha ehilelekile). Lapho sihlela isimiso sokuzivocavoca, kufanele sicabangele lokhu okulandelayo:
- Sebenza ama-biceps kuze kufike ezinsukwini ezintathu ezingalandelani ngeviki. Lokhu kusho okungenani usuku olulodwa lokuphumula phakathi kokuzivocavoca kwe-bicep.
- Uma siphakamisa izinsimbi ezisindayo, kufanele siphumule okungenani izinsuku ezimbili phakathi kokujima kwama-biceps.
- Uma umgomo uwukubekezela nesisindo semisipha, kufanele senze isethi eyodwa kuya kwamathathu we-12 kuya ku-16 reps okungenani usuku olulodwa lokuphumula phakathi.
Mangaki amasethi nezimpinda okufanele wenze?
Imisipha ye-biceps ngaphambili kwengalo engenhla ewela kokubili indololwane nehlombe. Izivivinyo zokujima kwe-bicep ngokuvamile zihlanganisa ama-curls endololwane ane-barbell, ama-dumbbell, ama-resistance bands, noma izintambo.
Ukuze uthuthukise izinga lakho lokufaneleka lilonke, ochwepheshe batusa ukuthi uqeqeshe iqembu lemisipha ngalinye, okuhlanganisa nama-biceps, izikhathi ezimbili kuya kwezintathu ngesonto ngezinsuku ezingalandelani. Khetha umsebenzi bese wenza isethi yezimpinda eziyisishiyagalombili kuya kwezingu-12. Sebenzisa ukumelana njengama-dumbbells, umshini we-bicep curl, noma ibhendi yokumelana. Ukumelana kufanele kube inselele, kodwa kufanele kukuvumele ukuthi ugcwalise ama-reps akho ngendlela efanele kanye nezindlela.
Amandla emisipha amandla angaphandle angenziwa umsipha othize noma iqembu lemisipha. Uma ufuna ukwakha ama-biceps aqinile, udinga ukwenza amasethi nama-reps azobekela inselele imisipha yakho futhi uphakamise izisindo ezinzima nezisindayo.
zuza ubukhulu bemisipha
Ukuze uthole izingalo ezinkulu, uzodinga ukuzuza isisindo semisipha. Le nqubo, ebizwa i-hypertrophy, kufinyelelwa kangcono ngokuqeqeshwa okukhethekile kanye neshejuli ehleliwe ekusebenzeni kwengalo yakho.
Kunconywa ukuba 6 kuya ku-12 ukuphindaphinda isethi ngayinye, amaphesenti angu-67 kuya kwangu-85 e-one-rep max yakho, okuyisisindo esinzima kakhulu ongasiphakamisa endaweni eyodwa kunoma yikuphi ukuvivinya umzimba. Uma usondela kumaphesenti angu-85 e-one-rep max yakho, uzokwenza ama-reps ambalwa. hlose ukwenza 3 kuya ku-4 uchungechunge olunalesi sisindo uma umgomo wakho uwukubona umehluko ngobukhulu be-biceps yakho.
Isibonelo, uma ungenza i-bicep curl esindayo ngo-25lbs, ngingasebenzisa isisindo esingu-15lb kumasethi angu-3-4 wama-curls angu-6-12.
Ukuze wakhe i-biceps mass, yenza amasethi amabili kuya kwayisithupha ngokuzivocavoca ngakunye ngokuphindaphinda okungaphezu kweziyisithupha. Kubalulekile futhi ukunikeza ama-biceps akho isikhathi esanele sokuphumula phakathi kwamasethi ukuze uqhubeke uphakamisa. Phumula imizuzu emibili kuya kwemihlanu phakathi kwamasethi, futhi wandise isisindo uma ungenza izikhathi ezingaphezu kweziyisithupha. Ukusebenza kokuqeqeshwa kwamandla kwama-biceps akho akufanele kwenziwe ngezinsuku ezilandelanayo.
Ukuthuthukisa ukumelana kwemisipha ye-biceps
Ukukhuthazela kwemisipha yikhono lomsipha ukuthi lifinyele ngokuphindaphindiwe esikhathini eside. Imvamisa, abantu abafuna ukwenza ithoni yemisipha yabo ngaphandle kokwandisa usayizi wesitimela ukuze bakhuthazele kwemisipha. Lokhu kuhlanganisa ukwenza iqoqo elilodwa kuya kwamathathu okuphindaphinda okungu-12 kuye kwangama-20 ukuthuthukisa ukukhuthazela kwemisipha.
Izikhathi zokuphumula zifushane futhi zihlala amasekhondi angu-30 noma ngaphansi. Ukumelana kulula kunalokho ongakuphakamisa ukuze uthole amandla noma i-biceps hypertrophy, kodwa kuseyinselele. Uma ungenza ukuphindaphinda okungaphezu kuka-20 kwe-curl, ukwandisa ukumelana.
Kwenzekani uma uqeqesha ama-biceps kaningi?
Ayikho indlela eyodwa yokuthi kufanele uqeqeshe kangaki ama-biceps akho. Njengoba ziyiqembu elincane lemisipha, ikakhulukazi uma liqhathaniswa ne-triceps, kunconywa ukuthi ungaziqeqeshi nsuku zonke. Eqinisweni, usuvele ubaqeqesha njalo lapho uthatha izinsimbi, i-barbell, njll. futhi ugoba izingalo zakho, ngakho-ke kubalulekile ukuqaphela ukuthi ungazilayishi kakhulu.
Yingakho kunconywa qeqesha ama-biceps kabili ngesonto futhi ujikeleze okunye ukujima kwakho ngokunyakaza kwemisipha ehambisanayo esekela umsebenzi wama-biceps, njengama-tricep curls.
El ukuqeqeshwa ngokweqile, noma ukusebenza imisipha efanayo kaningi, kungaholela ekulimaleni ngokweqile, ngokusho kokubuyekezwa kuka-December 2018 ku-Journal of Orthopedic Surgery and Research. Ukuze uzigcine uphephile, kunconywa ukuthi uthathe okungenani usuku olulodwa lokuphumula okuphelele phakathi kwamaseshini lapho uzobe uqeqesha khona imisipha efanayo.
Lapho umzimba wakho ululama futhi ulala ngokwanele, uzokwazi ukubona izinzuzo. Ukuzivocavoca kwe-biceps kuhilela ukubamba njalo isisindo, ibha, ibha, noma i-pulley, ngakho-ke ufuna ukwenza isiqiniseko sokuthi ubhucunga izingalo zakho zangaphambili, izihlakala, amahlombe kanye nama-biceps uqobo ukuze ululame.