Kuyiqiniso elivame kakhulu ukuthi phakathi kwamadoda umzimba ongaphezulu unikezwa kuqala, futhi ama-quadriceps athandwayo, ama-hamstrings nama-glutes ashiywe ngemuva. Kufanele nje uthathe uhambo ngegumbi lesisindo ukuze ubone imilenze yenkukhu ephelezelwa ama-biceps amakhulu nama-lats.
Ngenhlanhla, i-CrossFit kanye nokuqeqeshwa komsebenzi kwafika empilweni yethu, futhi manje sekukhona inqwaba yabantu abajabulele ukuqeqesha iketango labo langemuva. Ungacabanga ukuthi utshelwa ukuthi "umuphi umsipha oqine kakhulu onawo" ngolunye usuku? Kuzoba okugqamile kunoma yimuphi umsubathi obambe iqhaza ekuqiniseni umzimba wonke.
Kodwa-ke, nakuba kukhona ukuthambekela okucacile kokuqeqesha iketanga elingemuva ngama-deadlifts nama-squats, iqiniso liwukuthi abaningi abawunaki umshini wokunyathelisa webhentshi kanye nama-bicep curls. Eqinisweni, okudingeka ukwenze ukubeka amazwana ebhokisini le-CrossFit ofuna ukwenza uchungechunge lwama-curls ukuze ubenze bahleke ndawonye.
Ama-biceps abalulekile, hhayi nje ngezizathu zobuhle. Ziyimisipha edingekayo ukuze sinyakaze esikwenzayo osukwini lwethu nosuku. Ngezansi ngikubonisa isimiso sokuzivocavoca kwama-biceps amahlanu azokwenza umehluko futhi athuthukise kakhulu imisipha yakho.
I-curl kaZottman
Lo msebenzi ufana ne-bicep curl, kodwa nge-twist. Lokhu ukwenza i-biceps curl njengenjwayelo, nge-underhand grip, kodwa-ke sizophendulela izintende zezandla phansi (ukuhambisa izandla ngamadigri angu-180) futhi sehlise kancane kancane i-dumbbell ngokubambelela ngokweqile. Kuyinto enhle kakhulu hhayi kuphela ama-biceps, kodwa futhi nezingalo.
isando curl
Phakathi nalokhu kugoqa, gcina izintende zakho zibheke ku-torso yakho bese uphakamisa i-dumbbell kuze kube yilapho izingalo zakho nezingalo ezingaphezulu ziku-engeli cishe engu-90-degree. Qinisekisa ukuthi ugcina izindololwane zakho ziseduze nomzimba wakho futhi unciphise ukunyakazisa ngokuzigcina ziqinile ngangokunokwenzeka. Kuvame kakhulu ukuthi uzama ukuphakamisa isisindo ngamandla ngama-lats, uma kunjalo kufanele ulahlekelwe isisindo ukuze ungabi nomthelela endleleni yokunyakaza.
Vala i-Grip Pull Ups
Siyazi ukuthi ukudonsa kuwumsebenzi ophelele. Kuye ngokubamba, sizothola imiphumela ehlukene yemisipha; ngakho-ke uma ubamba eduze, ama-biceps akho azosha.
Umugqa we-barbell ogobile
Kuvame kakhulu ukucabanga ukuthi ukugwedla kuwukuzivocavoca kakhulu emhlane wakho kune-biceps, kodwa uma ugwedla ugobile, ama-biceps ayasebenza. Umugqa we-barbell muhle kulowo msipha, njengoba uzokwazi ukuphakamisa isisindo esiningi kakhulu ngalo mnyakazo kune-curl yendabuko ye-bicep. Njengoba udonsa ibha, cabanga ngokuletha izindololwane zakho emva kwakho bese ubamba imizuzwana embalwa ngaphambi kokwehlisa isisindo emuva.
Ukuhamba komlimi izingalo ezigobile
Ama-biceps akho azosha! Lo msebenzi ufana nesinyathelo somlimi, kodwa izingalo ezigobile. Zinhle hhayi kuphela ukusiza ukuthuthukisa amandla e-bicep nokukhuthazela, kodwa futhi nokuvikela amalunga akho. Uzobona ukuthuthuka kokuzivocavoca okufana nokusunduza noma ukudonsa, okuvame ukudinga ukubandakanyeka okukhulu kwendololwane nehlombe uma une-biceps ebuthakathaka.
Khumbula ukuthi awudingi nje ukukhombisa imisipha ogwini. Baqinise ukuze benze kangcono osukwini lwakho nosuku.