Push-ups phezu biceps nezinye izindlela eziphumelelayo yentuthuko yabo

Abantu abaningi abakhuluphele seziqala sihlanganyele emidlalweni futhi ufisa letfutfukisa imisipha yawo, kuqala uzame ukuthuthukisa biceps. Leso sifiso kuyaqondakala, ngoba lo biceps omkhulu yinhle kakhulu, futhi bazuze yokuthi imisipha iyakhiwa, okuningi. Ngakho-ke, ngingathanda ezinye eminye imininingwane ukuzilolonga, ozokusiza ukufeza umgomo.

Ake uqale nge umzimba ezidinga kancane bayifeze yamasheya. Sikhuluma push-ups wokudonsa ups. Pushups ngempela ungenza cishe noma kuphi, ngoba kuphela khona phansi liyadingeka. Umthelela enkulu ekusebenziseni ine phezu deltoids, triceps nasesifubeni. Biceps iqhaza enqubeni lincane ngokwanele, kodwa ungasebenzisa ngobuqili ezithile futhi ugxile umthelela ke. Ukuze wenze lokhu, kufanele isethwe ekhethekile push-ups biceps, umehluko okuyinto ukuthi iminwe yesandla kufanele kugxile hhayi phambili kodwa emuva. Uma ungakhululekile ukwenza lesi sivivinyo phansi, ungathembela izinsimbi noma imishini ekhethekile. Zonke ezinye izidingo-push-ups akukashintshi - umzimba wakho kufanele kube njengoba ngqo ngangokunokwenzeka, futhi ungakhohlwa ukuphefumula kahle.

Ngokwezinga elithileko njengengcebo enkulu kunemicebo push-ups, donsa-ups kuthinte biceps. Yiqiniso, udinga oluvundlile, kodwa uma ungenayo it in the efulethini, kungenzeka ukuthi uyokuthola egcekeni futhi ejimini bayoba nakakhulu. Okuningi esebenzisekayo biceps kuthiwa edonsa okuyiwona ukusebenza ofuna ukuyisebenzisa elibambe reverse. Kulokhu, umthwalo uzobe isabalaliswe kusukela emuva nje ngakwesokunene flexors.

Ayikho wokudonsa ups, push-ups noma ikakhulukazi biceps ngeke akunike umphumela omuhle njengoba curls barbell noma dumbbell. Lezi umzimba phezu kwazo zonke ezinye umthwalo kanzulu ivuliwe biceps.

Ukugoba isigxobo Kuyinto elula kakhulu ukusebenzisa entanyeni EZ-lwalugobile, engeke kangaka ukulayisha esihlakaleni. Ngokuqondene okuhlukile, ungakwazi ukwenza curls hhayi kuphela imile, kodwa nokugcizelelwa ebhentshini. Uma nimi, isilingo "ukuze mbumbulu" futhi inertia ukusebenzisa okuningi. Yiqiniso, uma lokhu ukuphindaphindwa zokugcina, lapho imisipha yakho kakade at zigcwele, akukho okubi ngalokho. Kungenjalo - kungcono aphumelele ukuqeqeshwa, uvala izingalo ngosizo esitobhini ebhentshini. Kungaba wusizo, futhi abonise ebhentshini ngu-Scott, kodwa qaphela ukuze agobe isandla isisindo ngaphezulu ngqo evulekile-state, ngoba ungakwazi silimala. Sicela uqaphele ukuthi unyawo kangcono kahle phambi ebhentshini - ngakho ukwenza umsebenzi kuyoba lula kakhulu.

Futhi ekugcineni, cabanga umsebenzi ethandwa kakhulu futhi ephumelela kunazo - zinyakaze nge dumbbells. Enye umsebenzi ubuye ngempela okuningi, kodwa umehluko omkhulu wukuthi, emi noma ukuhlala, uzoba ukwenza, futhi ngesikhathi esifanayo noma yanjalo wena agobe ingalo. Njengoba kwaba njalo endabeni ka bar, a awulutho ikuvumela ukuba uhlanganyele ngaphezulu "ethembekile" futhi uvuke kangcono ukusebenzisa zakamuva, rep kakhulu ezisindayo. Ngokulinganiswa kanyekanye noma yanjalo Ukukhetha futhi sobala ngempela. Okuwukuphela ngokunenzuzo flexion kanyekanye - ukunciphisa isikhathi ukwenza indlela. Kodwa kungakhathaliseki ukuthi nje ukwenyuka kancane ukuncipha okukhulu ekusebenzeni izinga kanye nempumelelo ukuqeqeshwa? Kungenzeka ukuthi wayengakuqondi. Ngakho-ke kungcono agobe isandla yena, ngokuvumela umthwalo ukwazi ukugxilisa umqondo lapho sifinyelele imiphumela engcono kakhulu.

Uma nje ufuna ukuqinisa imisipha yakho, ungenza wokudonsa ups futhi ibenze-ups biceps. Nokho, uma ufuna ukufezekisa imiphumela emangalisayo futhi kahle ukuthuthukisa izandla bo khe zwa ngalesosikhathi ngaphandle curls ezinesisindo, ngeke ukuhambisa kude.