El biceps ya brachialNthawi zambiri amatchedwa biceps, ndi minofu ya kutsogolo kwa mkono yomwe ntchito yake yaikulu ndi kupindika kwa mkono ndi kuyenda kwa mkono. Ndi chigongono chokhazikika, imagwira pa lamba pamapewa pomwe ndi chigongono chaulere, imatulutsa supination ya mkono. Ndi mkono wosasunthika, umapanga kupendekera kwa chigongono popeza ndiye injini yoyamba yopindika kutsogolo komanso kuzungulira kwakunja kwa phewa injini yake yayikulu ndiyo kukhala mota yoyamba yobera.
Amapangidwa ndi zigawo ziwiri, chimodzi chachifupi kapena chamkati ndi china, chotchedwa chachitali kapena chakunja. Onse a iwo minofu m'mimba amalumikizana ndi tendon wamba mu radius, makamaka mu bicipital tuberosity yomweyo.
Pamodzi ndi quadriceps kapena m'mimba, ma biceps ndi minofu yomwe imakopa chidwi kwambiri pakati pa omwe amaphunzitsa popeza ali ozindikira kwambiri. Komabe, sikuli kuwaphunzitsa iwo okha chifukwa amatha kuvulaza ma biceps okha kapena minofu yolimbana nawo, ndiye kuti triceps.
Pokonzekera maphunziro, ndikofunikira kuti muzichita mwanjira yopewa kusalinganika kwa minofu mulimonse. Sichinthu chodziwika bwino koma chingayambitse mavuto am'mbuyo. Kusuntha kukachitika, thupi limapanga dongosolo la neuromuscular lomwe limagwirizanitsidwa ndi kubwerezabwereza kumakhala kogwira mtima kwambiri ndi minofu yaikulu Pachifukwa ichi, minofu yotsalayo imakonda kugwiritsidwa ntchito mocheperapo, imakonda kuletsa kwawo ndipo motero imalowa mumtundu woyipa womwe minofu yotukuka imagwira ntchito mochulukira komanso yocheperako imalepheretsedwanso.
Njira yopewera izi pophunzitsa ndikufufuza moyenera kuti pakuchita masewera olimbitsa thupi kulikonse komwe kumayambika, amalipidwa ndi kukulitsa kwa chigongono china.
Dulani
- Biceps yokhala ndi Z bar: ndi bar iyi zimatheka kuti ziwongola dzanja ndi zigongono zimavutikira pang'ono pochepetsa ntchito yapamphumi, motero kumangoyang'ana pa biceps.
- Mipiringidzo yokhala ndi mipiringidzo yowongoka komanso yogwira motakata: imagwira ntchito makamaka gawo lalifupi la biceps lomwe limathandizira kuoneka kwa voliyumu yayikulu.
- Bicep Curl: Kukhala pa benchi komanso ndi ma dumbbells, tikulimbikitsidwa kuti backrest ikhale yokhazikika pang'ono kuti mupewe mavuto amsana.
- Kulamuliridwa ndi ma supine grip: kukweza thupi lanu, ndi masewera olimbitsa thupi amphamvu kwambiri a bicep.
Zolakwika
- Chigongono chosiyana ndi thupi: Ngati chigongono chikupindika motere, m’malo mwa mphuno, ntchito yaikulu idzagwiridwa ndi mapewa ndi manja. Sungani zigono zanu pafupi ndi thupi lanu kuti muwongolere masewera olimbitsa thupi a bicep.
- Balance: Mitsempha imakhala ndi matupi awiri ndipo ndikofunikira kuphunzitsa onse moyenerera.
- Kuchulukitsitsa: Kuchulukitsidwa kwa ntchito kumatha kukhala kopanda phindu chifukwa cholemetsa.
- Kuyenda kosiyanasiyana: Kuti mugwiritse ntchito minofu yonse ndikukwaniritsa zotsatira, kusuntha kokwanira kuyenera kufunidwa.