Umqeqeshi yakho online: indlela ekhiphela up biceps yakho dumbbells

Yini abesifazane ngokuvamile sinake sibalo njengoba ehlobo begqoke indoda? Yiqiniso, ezandleni zakhe. Relief biceps umxhwele noma iyiphi intombazane. Kumnandi ngakho ukuba ekusinganyeleni eqinile. Futhi ngokwenyama isiqhwaga ibonwa njengoba mnandi. Siyokuvikela noma usizo izinto ezisindayo. Kodwa okokuqala, kudingeka isebenzele ukufinyelela ngokuncane izinto ezisindayo - dumbbells. Indlela ekhiphela up biceps dumbbells?

Sidinga ukuqala Nokuhlola kokuqala kanye nokuhlola. Qiniseka ukukala biceps yakho e libanzi ngosizo yemigoqo ethile eminyangweni kahulumeni nokuqopha ukusebenza. Yiqiniso, indingilizi luyanda hhayi kuphela ngokwandisa yemisipha, kodwa amadoda okunempilo ngokuvamile musa ukubhukuda ingalo amafutha, ngakho-ke lokhu nani linembile ngempela, nakuba futhi esingaphelele. Izilinganiso kumele kwenziwe futhi iqoshwe ngokubhala kanye njalo emavikini amabili. Ngaphansi ngokuvamile akwenzi ingqondo, ngoba ulahlekelwa ugqozi, ngokuvamile - imiphumela kuyoba umxhwele ngokwanele. Nokho, ukuqopha okufanele iqhutshwe njalo, ungakwazi alobe imiphumela nesilinganiso endaweni efanayo lapho ucabanga inani amaprotheni kudliwe ngosuku.

Ukuze ufunde indlela ekhiphela up biceps yakho dumbbells, bhala okuningi, kulula ukuba ulahleke enanini elikhulu umzimba kanye nemiyalelo. Nokho, bhala okuncane mayelana nendlela yokulondoloza yemisipha isikhathi eside. Okokuqala, uzodinga ukuqeqeshwa njalo, ukwesekwa ukuqeqeshwa kuyodingeka ukuba okungenani u-75% umthwalo, okuyinto ugcina ngokuba iqoqo yemisipha. Ngakho ohlela ukhokhe kusengaphambili isikhathi esithile inqubo ukuqeqeshwa. Okwesibili, ukuze singalahlekelwa yemisipha, udinga ukudla, ngakho sinake carbohydrate kancane, ezifana okusanhlamvu nokuyimidumba. Nge isinkwa kanye noshukela kudingeka uqaphe kakhulu, kungenjalo ungathola ungqimba ezingadingekile ngokuphelele fat phezu imisipha. Okwesithathu, inani amaprotheni ku ekudleni kuyodingeka kwehle ngo-25% uma kuqhathaniswa nesikhathi lapho uthayipha yemisipha yakho.

Uma ufuna ukwaziswa sendlela ekhiphela up biceps yakho dumbbells, mayelana isisindo dumbbell ukubhala kancane. Amadoda kudingeka ukuthi uqale nge dumbbell 2-kilogram, ngemuva kwezinyanga 2-3, ungaqala ukusebenzisa trehkilogrammovye. Ngemva komunye izinyanga 2-3, ungakwazi udlulele nzima, uma ungathola kuzo. Futhi kungcono Nokho ukuya ejimini, Yiqiniso, ekhaya ukuqeqeshwa kunezinzuzo zako. Qala ukuqeqesha kungcono ekhaya, bese uqhubeke ehholo. Phela, uma ukulungiselela kahle, niyobheka ezinhle ngisho ngokumelene isizinda Ezivamile ihholo. Ngakho baqala ukuqeqesha ngokushesha.

Kukangaki ukuba ukuqeqesha? Ochwepheshe kwi isipiliyoni esiwusizo yokwazi indlela ekhiphela up biceps yakho dumbbells batusa ukubukela nezikhathi 3-4 ngesonto. Uma uzokwenza engaphansi kwemithathu, imiphumela kufanele ulinde isikhathi eside kakhulu. Uma ngaphezulu - uzobe ukhathele kakhulu futhi ningathuli imisipha yakho, okuyinto futhi sibe sibi imiphumela yakho. Ngu izikhathi 5-6 ngesonto usungaqala abasubathi kuphela oqeqeshwe kahle.

Ngakho, indlela ekhiphela up biceps yakho dumbbells? Sikunikeza umsebenzi omuhle ukuze biceps.

1. Amanga emuva kusofa (ebhentshini Gymnastic, fitball), ukuze emva ikhanda lakho kwaba isikhala esanele, bese washelela kusuka usofa, ngenkathi ngeke kuphela Torso ngaphezu okhalweni. Imilenze ibheke emadolweni at 90 degrees. Hands nge dumbbells kufanele avuswe, welula ngokugcwele. Wehlisa izingalo phezu kombhede ngakho ngelulwa parallel emzimbeni. Khona-ke nokugoba izingalo zakho, ngokuletha dumbbell ukuba ilunga ehlombe. Khona-ke, phakamisa izandla zakho kuya indawo yokuqala. Phinda izikhathi ezingu-30. izindlela Okungenani amabili.
2. Imilenze emahlombe ebanzi, izandla kanye gantnelyami side esandleni, ibhodi lemisindo avusiwe yakha i-engela 90 degrees nge phansi. Ukuze wehlise izindololwane zakho phambi kwakhe, hhayi ukwehlisa emahlombe. 30 ezinikezwa, 3-4 amasethi.
3. Ubuningi bamahora alulaze emahlombe futhi siphakamise ngemilenze perpendicular phansi. Ibhodi lemisindo nge dumbbells kumele kwehliswe kuya emahlombe sustavam.30 izikhathi indlela, okungenani 4 amasethi. Qaphela lo umsebenzi, ungathathi izinsimbi ezisinda kakhulu.

Sebenza ngemilenze yakho njalo - futhi ngokushesha ngeke babe namahloni kuze avele ogwini noma ejimini.