6 Bicep Imatambasulidwa kuti Muwonjezere Ku Workout Yanu

Zamkati

• 1. Kuyimilira kwa bicep
• 2. Kukhala pansi ndikutambasula
• 3. Khomo lotseguka pakhomo
• 4. Wall bicep kutambasula
• 5. Zowonjezera zamanja zopingasa
• 6. Kusinthasintha kwamanja
• Zinthu zofunika kuziganizira

Ma Bicep ndi njira yabwino yothandizira kulimbitsa thupi kwanu. Kutambasulaku kumatha kukulitsa kusinthasintha komanso mayendedwe osiyanasiyana, kukulolani kuti musunthire ndikusunthika mosavuta.

Kuphatikiza apo, amathandizira kuchepetsa kulimba kwa minofu ndi kupsinjika, komwe kumathandiza poletsa kuvulala ndikusintha magwiridwe antchito.

Pamene mukuyesa izi, mverani thupi lanu kuti mudziwe nthawi yobwereranso komanso nthawi yolowera. Sungani mpweya wabwino, wodekha, womasuka. Osatsekera m'zigongono kapena kukakamiza malo aliwonse, ndikupewa kugwedezeka, kugundana, kapena kukankhira mayendedwe.

1. Kuyimilira kwa bicep

Mukumva kutambalala kwanu, pachifuwa, ndi m'mapewa.

Kuti muchite izi:

• Ikani manja anu pamunsi pa msana wanu.
• Wongolani manja anu ndi kutembenuzira manja anu kuti ayang'ane pansi.
• Kwezani manja anu mmwamba momwe mungathere.
• Gwiritsani ntchito malowa mpaka 1 miniti.

Bwerezani nthawi 1 mpaka 3.

2. Kukhala pansi ndikutambasula

Pakutambasula uku, sungani mutu wanu, khosi, ndi msana mu mzere umodzi. Pewani kugundana kapena kugwedeza msana. Kuphatikiza pa ma biceps anu, mudzamvanso kutambasula m'mapewa ndi pachifuwa.

Kuti muchite izi:

• Khalani ndi mawondo opindika ndi mapazi anu pansi pansi m'chiuno mwanu.
• Ikani manja anu pansi kumbuyo kwanu ndi zala zanu moyang'anizana ndi thupi lanu.
• Mofanana mugawire kulemera kwanu pakati pa mapazi anu, matako, ndi mikono.
• Pepani mabokosi anu patsogolo, kumapazi anu, osasuntha manja anu.
• Gwiritsani ntchito malowa mpaka masekondi 30.
• Bwererani pamalo oyambira ndikupumula kwakanthawi.

Bwerezani 2 mpaka 4 nthawi.

Ngati zili bwino, mutha kutambasula chimodzimodzi poyimirira ndikuyika manja anu patebulo kumbuyo kwanu. Khalani pansi kuti mumve kutambasula.

3. Khomo lotseguka pakhomo

Khomo lotseguka ili ndi njira yabwino yotsegulira chifuwa chanu ndikutambasula ma biceps anu.

Kuti muchite izi:

• Imani pakhomo ndi dzanja lanu lamanzere mutagwira chitseko mchiuno.
• Pitani patsogolo ndi phazi lanu lakumanzere, bwerani bondo lanu, ndikuchepetsa thupi lanu patsogolo.
• Muzimva kutambasula m'manja ndi m'mapewa anu mutapindika pang'ono m'zigongono.
• Gwiritsani ntchito malowa mpaka masekondi 30.
• Bwerezani kumbali inayo.

4. Wall bicep kutambasula

Uku ndikutambasula kosavuta komwe mudzamve pachifuwa, mapewa, ndi mikono yanu. Yesetsani ndi dzanja lanu poyendetsa kapena kutsika kuti muwone momwe zimakhudzira kutambasula.

Kuti muchite izi:

• Sindikizani dzanja lanu lamanzere kukhoma kapena chinthu cholimba.
• Pepani thupi lanu kutali ndi khoma.
• Imvani kutambasula kwanu pachifuwa, phewa, ndi mkono.
• Gwiritsani ntchito malowa mpaka masekondi 30.
• Bwerezani kumbali inayo.

5. Zowonjezera zamanja zopingasa

Zowonjezera zamanja zopingasa zimaphatikizira kuyenda mwachangu ndi kutambasula. Mutha kutambasula uku mukukhala kapena kuyimirira.

Kuti muchite izi:

• Wonjezerani manja anu kumbali kuti akhale ofanana pansi.
• Tembenuzani zala zanu zazikulu kuti manja anu ayang'ane kumbuyo kwanu.
• Gwiritsani ntchitoyi kwa masekondi 30.
• Sungani manja anu mobwerezabwereza kwa masekondi 30.

Chitani seti 2 mpaka 3, pang'onopang'ono mukukulitsa nthawi yomwe mumagwira malowo.

6. Kusinthasintha kwamanja

Kusinthasintha kwa manja kumeneku sikungamveke ngati kochuluka, koma kumathandiza kulimbikitsa mphamvu m'manja mwanu kwinaku mukutambasula ma biceps anu.

Kuti muchite izi:

• Sinthani mapewa anu patsogolo potembenuza zala zanu zazikulu pansi.
• Bwererani pamalo oyambira.
• Sinthani mapewa anu chakumbuyo potembenuza zala zanu zazikulu.
• Bwererani pamalo oyambira.

Chitani seti 2 mpaka 3 mpaka mphindi imodzi.

Zinthu zofunika kuziganizira

Kutambasula kumalimbikitsidwa pambuyo pa masewera olimbitsa thupi kuti muteteze kupweteka kwa minofu. Umboni ukusemphana ngati kutambasula kumathandizadi kuchepetsa kupweteka kwa minofu. Ngati mwakhala mukutambasula nthawi zonse kumathandizira kukulitsa kusinthasintha ndikusintha mayendedwe anu.

Zinthu zonsezi zidzakuthandizani kuti mayendedwe azikhala osavuta kuti musamakhale ndi nkhawa kapena kupsinjika.

Lankhulani ndi omwe amakuthandizani asanayambe masewera olimbitsa thupi, makamaka ngati muli ndi zovulala m'thupi. Ngati mukatambasula mukumva kupweteka kwakanthawi komwe kumangodutsa kusapeza pang'ono ndipo sikumachiritsa masiku angapo, siyani kutambalalitsako.