Arm Workout biceps

Kwethulwa "ukuqeqeshwa kwengalo ye-BicePS," umlingani wakho omkhulu wokuqothula futhi uqinisa ama-biceps akho, ama-triceps, namahlombe. Lolu hlelo lokusebenza-onqenqemeni lwenzelwe ukukhulisa isipiliyoni se-Arm Workout yakho, okunikeza izindlela ezenziwe ngezifiso, uhla oluhlukile lokuzivocavoca, kanye nezici ezintsha zokunakekela izidingo zakho zokuqina.

Ukusebenza okwenziwe ngokwezifiso:
I-Biceps ARM Training inikezela abasebenzisi ngokuguquguquka kwezinto zokwakha ama-coullines abo okuzivocavoca avela kumtapo wezincwadi ezingaphezu kuka-20. Sitholele ukuqeqeshwa kwakho ukuze uhlangabezane nezinhloso zakho ezithile, noma ngabe uhlose ukukhula kwemisipha, toning, noma ukuthuthukiswa kwamandla okuphelele.

Umtapo Ophelele Wokuzivocavoca:
Ngena eqoqweni lokuzivocavoca okungaphezu kwama-300, ngalinye lihambisana namavidiyo wokufundisa ukuqinisekisa ifomu nenqubo efanele. Ukusuka ekuzivocavoca komzimba we-bodyweight kuya kulabo abasebenzisa imishini efana ne-kettlebells, amabhola emithi, ama-dumbbells, amabhendi okumelana, nokuningi, uhlelo lokusebenza, uhlelo lokusebenza lusebenzisa abasebenzisi nge-Workout gear.

Ukuguquguquka kokuqeqeshwa:
Noma ngabe ukhetha ukusebenzisa ingalo noma ukufisa iseshini yokuqeqeshwa ngokugcwele, ukuqeqeshwa kwengalo ye-biceps kuhlalisa okuthandayo. Shintsha ngaphandle komthungo phakathi kokuzivocavoca okugxile kumawodwa noma uhlanganyele ekusebenzeni okugcwele komzimba ukuze ugcine inqubo yakho yokuqina.

Uhlelo lokuqeqeshwa lwezinsuku ezingama-30:
Qala uhambo oluguqukayo ngohlelo lokuqeqeshwa kwezinsuku ezingama-30 ekhethiwe ukuze kuqhubeke ngokuqhubekayo amandla akho nokukhuthazela kwakho. Khetha ubunzima bakho obathandayo, oyisiqalo, obuphakathi nendawo, noma avelile-bese ufakaza imisipha yakho yengalo iphenduka phakathi nenyanga.

Izinhlobo ezahlukahlukene zokuqeqesha:
Khetha phakathi kokuqeqeshwa okususelwa ekuphindaphindweni noma ukusebenzisa okwenzelwe isikhathi, okukuvumela ukuthi uvumelanise isipiliyoni sakho sokuqeqeshwa ngokuya ngokuthanda kwakho. Khetha umqeqeshi ukukuqondisa ngokusebenzisa ama-Res Rep Runges noma uziphonsele inselelo ngezikhathi ezithile ezisuselwa kusikhathi, unikeze inqubo yokuzivocavoca ehlukahlukene.

Ukukhetha imishini:
Khetha imishini yakho yokuzivocavoca oyithandayo kusuka kuhlu oluningi lwezinketho, kufaka phakathi ama-kettlebell, amabhola emithi, ama-kettlebells aseRussia, ama-Resistance band, nokuningi. Lokhu kuvumelana nezimo kuqinisekisa ukuthi izikhathi zakho zokuqeqesha ziqondanisa nezinsizakusebenza zakho ezitholakalayo kanye nokuthandwa nguwe.

Ukuxhaswa kokudla okunempilo:
Thuthukisa uhambo lwakho lokuqina ngezinto ezihlanganisiwe zohlelo lokusebenza, onikeza amasu wokudla, ukulandelela ikhalori, kanye nezeluleko zochwepheshe ukukhulula umzimba wakho kahle ukuze usebenze kahle nokululama.

Ukusebenza kahle kokusebenza:
Vula amandla okusebenza okuphezulu nokufakwa kokufudumala nokupholile. Uhlelo lokusebenza libonisa i-timer eyakhelwe ngaphakathi, isibali sesikhathi, kanye nezinselelo ezenzelwe ukucindezela imikhawulo yakho futhi zandise izinzuzo zakho.

Ukulandelela okuphelele:
Gada inqubekela phambili yakho ngokungasebenzi ngezici zokulandela ukusebenza kohlelo lokusebenza. Ngena ama-Workout akho, ulandelele amakhalori ashisiwe, bese ubona amandla akho ukuzuza ngokuhamba kwesikhathi, ukukunikeza amandla okuhlala ugqugquzelekile futhi uzibophezele ezinhlosweni zakho zokuqina.

Faka i-BicePS arm ukuqeqeshwa enkambisweni yakho yokuqina bese uhlangabezana nenguquko ekusebenzeni ingalo. Phakamisa ukuqeqeshwa kwakho, uqoqe izingalo zakho, futhi wamukela uhambo lokuya ngokuqinile, luqine ngokwengeziwe. Landa uhlelo lokusebenza manje futhi uphinde uphinde uguqule indlela yakho yokuqeqeshwa.