Kupindika kokhazikika pa ma biceps, atakhala

Kusunthika kwakukulu pa biceps, kukhala - machitidwe aukadaulo:

1. Khalani pa benchi yopingasa. Khazikitsani dumbbell. Mapazi padera, monga momwe chithunzichi chikusonyezera.
2. Gwirani dumbbell ndi dzanja lanu lamanja. Pumulani chigongono cha dzanja lamanja kumtunda kwa ntchafu. Tembenuzani dzanja lanu kuti chikhatho chiyang'ane kutali ndi m'chiuno mwanu. Langizo: mkono wowongoka, dumbbell pamwamba pa pansi. Awa adzakhala malo anu oyamba.
3. Sungani phewa losasunthika. Pa exhale, tsatirani kupindika kwa mikono pa biceps. Zimagwira ntchito pamsana. Pitirizani mpaka bicep itachepetsedwa kwathunthu ndipo ma dumbbells adzakhala pamapewa. Langizo: pachimake cha kayendedwe ka chala chaching'ono chiyenera kukhala chapamwamba kuposa chala chachikulu. Idzapereka "nsonga ya bicep". Gwirani malowa, mukuvutitsa minofu.
4. Pa pokoka mpweya pang`onopang`ono kuchepetsa dumbbells, kubwerera mkono poyambira. Chenjezo: pewani kugwedeza manja.
5. Malizitsani nambala yofunikira yobwereza, kenaka bwerezani zolimbitsa thupi ndi dzanja lamanzere.

Zosiyanasiyana: mutha kuchita izi mutayimirira, mukuwerama pang'ono, gwiranani chanza patsogolo. Pankhaniyi, zothandizira zomwe simukugwiritsa ntchito mwendo, kotero muyenera kugwiritsa ntchito mphamvu zambiri kuti mutsimikizire kusasunthika kwa phewa. Zochita izi ndizovuta komanso zosavomerezeka kwa anthu omwe ali ndi msana wofooka.

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