Kupindika kwa mikono pa biceps pa chipika chapansi ndi chogwirira cha chingwe
  • Gulu lamagulu: Biceps
  • Mtundu wa masewera olimbitsa thupi: Kudzipatula
  • Mtundu wa masewera olimbitsa thupi: Mphamvu
  • Zida: Zoyimira pama chingwe
  • Mulingo wamavuto: Woyambira
Kupindika kwa mikono kwa ma biceps pamtunda wapansi ndi chogwirira cha chingwe Kupindika kwa mikono kwa ma biceps pamtunda wapansi ndi chogwirira cha chingwe
Kupindika kwa mikono kwa ma biceps pamtunda wapansi ndi chogwirira cha chingwe Kupindika kwa mikono kwa ma biceps pamtunda wapansi ndi chogwirira cha chingwe

Kupinda kwa manja pa biceps pansi chipika ndi chingwe chogwirira - njira zochitira:

  1. Gwirizanitsani chingwe ku chogwirira cha chingwe cha m'munsi. Khalani woyeserera maso ndi maso pamtunda wa pafupifupi 30 cm.
  2. Gwirani chogwiriracho ndi kusalowerera ndale (manja mkati), yongolani, kusunga mawonekedwe achilengedwe ndikusunga thupi lanu lakumtunda.
  3. Zigongono pafupi ndi thupi ndipo musasunthe panthawi yonse yolimbitsa thupi. Langizo: manja akugwira ntchito okha, mbali ya mkono kuchokera pamapewa mpaka pachigongono imakhalabe. Awa adzakhala malo anu oyamba.
  4. Pa exhale, kusokoneza ma biceps, pindani manja mpaka manja anu akhudze biceps. Langizo: onetsetsani kuti zigongono zanu ndi manja anu akumtunda zikhalebe.
  5. Imani kaye pang'ono, ndikulimbitsa minofu. Pa pokoka mpweya pang'onopang'ono pansi manja kuti poyambira.
  6. Malizitsani nambala yobwereza.

Zosiyanasiyana: mutha kuchita izi pogwiritsa ntchito ma dumbbells.

masewera olimbitsa thupi a mikono masewera olimbitsa thupi a biceps pa unit
  • Gulu lamagulu: Biceps
  • Mtundu wa masewera olimbitsa thupi: Kudzipatula
  • Mtundu wa masewera olimbitsa thupi: Mphamvu
  • Zida: Zoyimira pama chingwe
  • Mulingo wamavuto: Woyambira

Siyani Mumakonda