Yesani Izi: 3 Pushup Variations That Work Your Biceps

Zamkati

• Zomwe mungachite
• Momwe mungapangire pushup
• Momwe mungayang'anire ma biceps anu
• 1. Kutseka pafupi
• 2. Mkati mwa pushup ndi manja obwezedwa
• 3. Phukusi limodzi lokhala ndi zida
• Zinthu zofunika kuziganizira
• Zochita zina zolimbitsa thupi za biceps
• Mfundo yofunika

Zomwe mungachite

Pushup yokhazikika imalunjika pamatumba anu (minofu ya pachifuwa), ma deltoid, ndi ma triceps.

Koma ngati mutenga gawo lanu ndikuyambitsa chidwi chanu, kusunthaku kwamphamvu kumatha kupititsa patsogolo thupi lanu lakumtunda.

Mutha kusinthanso njira yanu kuti muwonetse ma biceps anu. Nazi mitundu itatu yoyeserera ya biceps yoyeserera, njira zina zosunthira, ndi zina zambiri.

Momwe mungapangire pushup

Kuti muchite pushup yokhazikika, pitani pamalo amitengo.

Ikani manja anu pansi. Onetsetsani kuti zakhazikika pansi pamapewa anu. Sungani khosi lanu mosalowerera ndale, kumbuyo molunjika, pakati molimba, ndi mapazi pamodzi.

Kuti mupite pansi, pindani bwino mivi yanu - iyenera kutuluka pang'onopang'ono - ndikuchepetsa thupi lanu pansi. Onetsetsani kuti mukukhala ndi khosi lolunjika komanso khosi losalowerera ndale.

Chifuwa chako chikamafika pansi, dzikankhire kumbuyo kuti uyambe kudzera m'manja. Samalani kwambiri kumbuyo kwanu. Simukufuna kuti igwere pansi.

Kuyika manja anu ndi mikono yanu patali kwambiri kumatha kubweretsa ululu wamapewa. Ndipo ngati msana wanu wam'mbuyo ukugwedezeka mukamayesera kukwera, zimatha kupweteketsa msana.

Ngati pushups yoyenera imakhala yopweteka kapena yosasangalatsa, musakakamize. Zosintha zina zitha kuthandizira kuthana ndi kulumikizana kwanu ndikulola kuti mumange mphamvu zanu bwinobwino.

Mutha kuwona kuti ndizothandiza kuyeseza ndi maondo anu pansi m'malo mokhala mokwanira. Muthanso kuyesa kupanga pushups kuchokera pamalo okwera, ngati benchi kapena sitepe.

Momwe mungayang'anire ma biceps anu

Minofu ya biceps brachii - yomwe imadziwika kuti minofu ya biceps (inde, nthawi zonse imakhala yambiri!) - ndiye minofu yomwe ili kutsogolo kwa mkono wanu wapamwamba.

Ntchito yake yayikulu ndikukunkhira mkono wanu chakumtunda. Zimathandizanso kutembenuzira dzanja lanu mmwamba ndi pansi.

Ngakhale pushup yokhazikika sichimangoyang'ana minofu ya biceps, kusintha mawonekedwe a manja anu kumatha kupangitsa kuti minofuyi izitenga gawo lalikulu pakuyenda.

1. Kutseka pafupi

Kusuntha manja anu pafupi kumakupatsani mwayi wolunjika ma biceps anu molunjika.

Kuti musamuke:

1. Lowani muyezo wa pushup, kuonetsetsa kuti torso yanu ndi yolimba ndipo khosi lanu sililowerera ndale.
2. Yendetsani manja anu pafupi, ndikusiya mainchesi ochepa pakati pawo. Akamayandikira kwambiri, zimakhala zovuta kuchita izi, chifukwa chake sinthani moyenera.
3. Gwetsani thupi lanu pansi, kulola zigongono zanu kutuluka pang'onopang'ono.
4. Bwererani kuti muyambe ndi kubwereza, kuchita ma reps ambiri momwe mungathere - kapena kugwira ntchito mpaka "kulephera" - kwama seti atatu.

2. Mkati mwa pushup ndi manja obwezedwa

Kusunthira mayikidwe a manja anu pansi pamimba panu ndikusintha momwe zakhalira kumatulutsa kuyendetsa kopindika. Ichi ndichinsinsi choloza ma biceps.

Uku ndikusunthira patsogolo, chifukwa chake lingalirani kuyamba ndi mawondo m'malo mokhala ndi thupi lathunthu.

Kuti musamuke:

1. Yambani pamalo oyenera.
2. Tembenuzani manja anu kuti zala zanu zikuyang'ane kukhoma kumbuyo kwanu. Sungani manja anu kuti agwirizane ndi kumbuyo kwanu.
3. Gwetsani pansi, gwirani m'manja mwanu momwe mungathere.
4. Mukangofika pachifuwa pafupi ndi pansi, kanikirani kuti muyambe. Apanso, malizitsani maseti atatu kuti alephere.

3. Phukusi limodzi lokhala ndi zida

Kudzifotokozera wekha m'dzina lake, pushup yokhala ndi chida chimodzi imachitika ndi mkono umodzi kumbuyo kwanu.

Uku ndikusunthanso kwina, chifukwa chake lingalirani kugwada kapena kuchita pamwamba kuti muyambe.

Kuti musamuke:

1. Yambani pamalo oyenera.
2. Lonjezerani mtunda pakati pa mapazi anu kuti mukhale okhazikika, kenako sankhani dzanja limodzi ndikuliyika kumbuyo kwanu.
3. Lembetsani pansi mpaka chifuwa chanu chifike pansi.
4. Kankhirani kumbuyo koyambirira, malizitsani magawo atatu kuti alephere.

Zinthu zofunika kuziganizira

Musataye mtima ngati machitidwewa ndi ovuta pachiyambi. Ambiri ndi a ochita masewera olimbitsa thupi. Gwiritsani ntchito zosintha kuti mupindule.

Kuchita chimodzi mwazomwezi zimayenda kamodzi pamlungu kudzakuthandizani ma biceps kukula kukula ndi mphamvu - makamaka ngati mutachita limodzi ndi zina mwazomwe zimayang'ana biceps pansipa!

Zochita zina zolimbitsa thupi za biceps

Mutha kupatsanso ma biceps kulimbitsa thupi ndi zochitika zina zambiri. Yesani:

Kusintha kwa dumbbell biceps kupiringa. Ngati mukungoyamba kumene, khalani ndi mapaundi 10 kapena zochepa mdzanja lililonse. Chifuwa chanu chizikhala chokhazikika ndipo zigongono zanu zizikhala pafupi ndi thupi lanu mukamaliza kupiringa.

Barbell biceps kupiringa. Muyenera kukweza zolemetsa pang'ono, choncho khalani omasuka kuti mupite pang'ono. Onetsetsani kuti mawonekedwe anu ndi olimba, komabe! Mukufuna kukhala odekha komanso owongoleredwa poyenda.

Chingwe chopindika pamwamba. Muyenera kulumikizana ndi makina achingwe pakusunthaku, komwe mumachita pamwamba pamutu panu.

Chinup. Ngakhale ma pullups amangogwira ntchito kumbuyo kwanu, kusunthira kwanu kuti muchite zodula kudzawagunda ma biceps molimba. Ngati mutha kuchita masewera olimbitsa thupi, lingalirani kugwiritsa ntchito makina othandizira. Muthanso kugwiritsa ntchito bandi ndi pullup bar.

Mfundo yofunika

Ziphuphu ndizofunikira zolimbitsa thupi, zomwe muyenera kuphatikiza muzolimbitsa thupi kuti mukhale ndi mphamvu. Kupanga kusiyanasiyana kwawo - kugunda ma biceps, mwachitsanzo - kumanunkhira zinthu ndikulunjika minofu ina.

Nicole Davis ndi wolemba waku Boston, wophunzitsa za ACE, komanso wokonda zaumoyo yemwe amagwira ntchito yothandiza azimayi kukhala moyo wamphamvu, wathanzi, komanso wosangalala. Malingaliro ake ndikuti muphatikize ma curve anu ndikupanga zoyenera - zilizonse zomwe zingakhale! Adawonetsedwa m'magazini ya Oxygen "Future of Fitness" m'magazini ya June 2016. Tsatirani iye mopitirira Instagram.