Lapho sizozivocavoca umzimba wethu ekhaya, kufanele silandele inqubo ethile yokumboza zonke izingxenye zomzimba wethu. Akwanele ukwenza ukuzivocavoca esikuthanda kakhulu, kepha Kumele sibheke izindlela zokuqinisa izingalo, imilenze, isifuba, emuva, amahlombe, njll.
Kulesi senzakalo, sifuna ukugxila engxenyeni ethile yomzimba, ama-biceps. Sizokutshela yiziphi izinzuzo zokuzivocavoca esizochaza, kufanele kwenziwe kanjani nokuthi imaphi amaphutha okufanele agwenywe ukuze kungalimali.
Inketho yokuqeqeshwa ekhaya isiyimfashini kakhulu ngenxa yezehlakalo ezimbi zeCovid-19 emhlabeni wonke, ukuvalelwa nokuvalelwa wedwa kusiphoqe ukuba sibe sekhaya izinyanga eziningi noma amasonto amaningiKungakho umuntu kudingeke ukuthi ajwayele lesi simo esisha ukuze angayeki ukuzivocavoca futhi ahlale esebenza.
Ukuzivocavoca ekhaya kuyindlela ewusizo kakhulu yokungalahlekelwa umsebenzi wethu womzimba, amandla ethu noma imisipha yethu lapho ungakwazi ukuya esikhungweni esifana nokuzivocavoca umzimba noma ukwenza umsebenzi onjengokubhukuda noma ukuhamba ngebhayisikili ngaphandle.
Sebenzela ama-biceps akho ekhaya
Ngaphambi kokuba siqale, kudingeka sicacise ukuthi yini ngempela ama-biceps. Ama-biceps yigama elijwayelekile lezingxenye ezimbili zomzimba, ngoba Abantu banama-biceps ezandleni, baziwa njenge-biceps brachii kanye ne-biceps emilenzeni, i-biceps femoris. Kodwa-ke, lapho umuntu ebhekisa kuma-biceps, sonke siyaqonda ukuthi ubhekisa kulabo abasezingalweni.
Ziyini izinzuzo zokuqeqesha ama-biceps?
Lapho umuntu esezosebenza ama-biceps akhe, abakufunayo nje ukuthi ingalo yabo ibukeke kahle, inesimo esilinganayo futhi esinamandla, ngoba i-bicep echazwe kahle yinhle futhi enkulu ingaba yinhle kakhulu.
Lapho umuntu eqeqesha ama-biceps, akudingeki ukuthi sihlale nobuhle kuphela, kufanele sikuqonde ukuthi akuqeqeshwanga imisipha okukhulunywa ngayo kuphela, kepha bonke labo esibabandakanya ekuzivocavoca umzimba, ngoba ezimweni eziningi ama-triceps nawo azosebenza.
Uma umsebenzi wenziwe kahle, ukwanda okuphawulekayo kwamandla ayo yonke imisipha ethintekayo kufinyelelwaLokhu kuzosiza ngokuzivocavoca ngokujwayelekile, kepha futhi kuzosizakala ngemisebenzi eminingi yansuku zonke.
- Ukugcina ama-biceps aqinile kuzosiza ukuvimbela ukulimala, Sizoba namandla athe xaxa lapho kungenzeka ukuwa, umthelela noma ingozi. Kubaluleke kakhulu ukuba nezingalo eziqinile zokuxhasa isisindo somzimba wethu.
- Uma kwenzeka ukulimala, uma sinama-biceps aqinile, kuzozuzisa ukuthola ukululama okusheshayo.
- Ama-push-up yizivivinyo zakudala ze-bicep, kodwa banezikhundla ezingafani.
- para isitimela biceps ekhaya ungakwenza ngezinto ezibonakalayo noma ngaphandle kwempahla.
Ukuzivocavoca ukusebenza ama-biceps ekhaya
Ukujima
Lolu hlobo lokunyakaziswa kwengalo lwaziwa nangokuthi ukuqhutshwa futhi luyisivivinyo somzimba esingadingi ukwenziwa nganoma yiluphi uhlobo lwento. Ngaphezu kwalokho, azisebenzi nje ukusebenza ama-biceps kuphela, zisebenza nomzimba ophezulu.
Ukwenza ama-push-up, okumele ukwenze ukulala phansi kumata ubheke phansi izingalo zakho zihlukaniswe ekuphakameni kwamahlombe. Uma ukulesi sikhundla, yehla uye phansi uguqule izingalo zakho, nezindololwane zakho zisekela izinzwane zakho.
Umzimba kufanele unyakaze njengesiqeshana esisodwa, ngakho-ke udinga ukuqina yonke imisipha yomongo. Uma kunzima kakhulu, ungenza ama-push-up ngokubeka amadolo akho phansi.
Lawa ma-push-ups asebenza ama-biceps, kodwa kufanele siqaphele ngoba uma selula izingalo zethu kakhulu sizobe silayisha ama-pectorals ngaphezulu.
Ukuhamba kwenkalankala
Lokhu kuvivinya umzimba kuphelele ukuqinisa ama-biceps, futhi ukukwenza, awudingi noma yiluphi uhlobo lwezinto ezibonakalayo, isisindo somzimba wakho nje sanele. Ukuze wenze lo msebenzi, hlala emethini imilenze yakho igobile kancane, ahlukane kancane izandla ziphumule okhalweni.
Uqala ukuhamba aye ngapha nangapha, aye kolunye uhlangothi nakwezinye. Lokhu kuvivinya kudinga amandla kepha futhi kuhambisane, ngakho-ke kubalulekile ukuthi uqaphele ekuqaleni futhi wazi kakhulu ukuthi yini okufanele uyihambise nokuthi ikuphi.
Izimali
Ama-dips ngolunye uhlobo lokuzivocavoca umzimba lapho uzodinga kuphela indawo ezinzile okufanele uncike kuyo, njengesihlalo noma okuthile okuphakeme ngokufana. Uma usebenzisa isihlalo, usibeke ngasodongeni ukuze singanyakazi.
Yima ufulathele ukwesekwa okukhethile. Phumuza izandla zakho onqenqemeni bese ubeka imilenze yakho igobile noma phambili. Yehla uye phansi ngezingalo zakho.
Ama-biceps IIsilevu phezulu
Uma uthatha isinqumo sokwenza izilevu phezulu zingumsebenzi omuhle kakhulu wokuqinisa ama-biceps. Ukuvivinya umzimba kufana nokuthi ukudonsa, kodwa ngokubamba okuhlukile. Ukwenza lo msebenzi udinga i-barbell.
Sabalalisa izingalo zakho ukuze zihlukane ububanzi. Emugqeni, kufanele futhi ube, ngentende yesandla sakho ubheke ebusweni bakho, wehle uye phansi uguqule izingalo zakho. Ukwehla, kwenze kancane, ngokulawula ngaphandle kokulula ngokuphelele izingalo.
I-Curl ama-biceps
Lo msebenzi wenziwa ngosizo lwama-dumbbells, ngebhande le-rubber noma nge-barbell. Ukubulawa kuyafana, isisindo sibanjwa ngezandla, izintende zibheke phambili nezingalo zigobile kancane. Indololwane, ihlombe, nesihlakala kufanele kuhambisane ngaso sonke isikhathi.
Ngalesi sikhathi, shintsha izingalo zakho, ulethe isihlakala sakho ehlombe lakho. Kumele ukwenze kancane nangokulawula. Uma usebenzisa ama-dumbbells, kufanele uwaphakamise kanye bese uwahlisa ngasikhathi sinye.
Uma lo msebenzi unzima kuwe, ungasebenzisa i-barbell.
Amaphutha okufanele uwagweme
Uma ufuna ukusebenzisa ama-biceps akho ngendlela efanele, kufanele wenze lezi zivivinyo ngokucophelela, ngoba ukuphinda ukunyakaza okungalungile kungaphazamisa kakhulu. Ukusebenza ama-biceps, lapho uthi nhlá, kubonakala kulula, ngakolunye uhlangothi, amasu nokuma komzimba kufanele njalo kube okulungile ukufeza imiphumela emihle nokugwema ukulimala.
Gcina la maphutha engqondweni ukuze ungazilimazi:
- Ungasebenzisi i-engeli eyodwa: okulungile ukufaka izivivinyo ezahlukahlukene, kufanele futhi usebenzise ama-biceps ezinhlangothini ezahlukahlukene ukuze uzuze umphumela ovumelanayo futhi olinganiselayo.
- Musa ukuqeqesha ama-triceps: ama-triceps ngendlela efanayo adinga ukuqeqeshwa, ukufeza ingalo elinganiselayo.
- Susa izindololwane kude nomzimba: Ukwenza izivivinyo kahle, izindololwane kufanele zihlale ziqondisiwe futhi zisegumbini elifanele. Ngoba uma ubasusa, ukunyakaza kuzolahlekelwa ukusebenza, yize ingozi yokulimala inyuka.
- Gwema ukuguqula izingalo zakho: ukuguquguquka kwezingalo kufanele kulawulwe. Ngoba uma lokhu kuhamba kungalawulwa, ubungozi buyanda ngenxa yokungalingani.
- Ukuthola isisindo esiningi kakhulu: uma uthola isisindo esingaphezu kwesifanele bekungaba nokuphikisana kakhulu.