Pamodzi ndi miyendo yathu, mikono yathu imapitiriza kuyenda ndi ntchito zathu za tsiku ndi tsiku. Kuchotsa, kukankhira, kusinthanitsa ndi kuthandizira, manja athu amafunika mphamvu ndi chipiriro kuti apitirize kugwira ntchito. Kutenga zida zazikulu si cholinga chachikulu, koma amafunika kukhala olimba ndi okonzeka kuti apange mphamvu pa masewera ndi masewera olimbitsa thupi ndi othamanga.
Nazi ntchito zazikulu zamphamvu zamphamvu.
1. Biceps Curl (Barbell, Dumbbell, Machine, Pulley)
Mapulogalamu apamwamba a biceps curl mwina ndiwo maphunziro olemera kwambiri ophunzitsidwa zolemera. Achinyamata amafuna zida zazikulu, nthawi zambiri pokhapokha atakhala ndi mawonekedwe abwino. Ngakhale zili choncho, ndi ntchito yolimbikitsana yomanga ndi kulimbikitsa mabiceps ndi brachialis. Mitundu yambiri imapezeka, ndipo ndi nzeru kuti musalowe muzitsulo kapena makina oyendetsa makina okha. Zing'onoting'ono ndi mapululumu, ndi njira zawo zosiyanasiyana, kulola kuwonjezereka kwa mitsempha ya synergist ndipo mwinamwake kupereka zotsatira zabwino kwambiri kuzungulira.
2. Mankhwala a Triceps Kusokoneza (ndi Kusintha)
Minofu ya triceps kumbuyo kwa mkono wakum'mwamba kwenikweni ndi minofu yaikulu kuposa mabiceps kutsogolo, makamaka chifukwa pali mitu itatu osati ziwiri. Silikuwonetsa mwa anthu ambiri chifukwa sitigwiritsa ntchito mokwanira pazochitika za tsiku ndi tsiku. Gwiritsani ntchito pa iwo ndipo akhoza kukhala aakulu.
Mawotchi omwe amachititsa masewera olimbitsa thupi amathandiza kwambiri, komabe muyenera kumachita maonekedwe abwino. Kugwedeza mosiyana (kukopa kwambiri kuposa kukankhira) kumapanganso minofu yochepa yosiyana.
3. Triceps Extensions (Skullcrusher)
Kuthamanga kwa triceps kumaphatikizapo kutambasula mkono ponyamula kuti minofu ya triceps ikhale yogwira ntchito mwakhama.
Zowonjezera zingakhale kumbuyo kwa thupi (kumenyana) kapena kupitirira. Njira yowonjezereka yowonjezera pa benchi, kugwiritsira ntchito chingwe chokhala ndi manja awiri ndikuchiponya ku gazi. Izi ndizogawenga , koma zowonjezera zina zomwezo ndizogwiranso ntchito.
4. Kupopera Kokongoletsa
Izi ndizosiyana pa mkono wokhoma. Pokhala pa benchi, mumathandizira kumbuyo kwa mkono pa ntchafu yamkati pamene mukukweza bulu. Izi zimagwira ntchito molimbika kwambiri komanso zimakhala zovuta komanso zimakupatsani mphamvu zogwira ntchito.
5. Bench Dips
Mafinya amakufunsani kuti muthamangire kuchokera ku benchi kapena malo ogwira ntchito ndi manja anu kumbuyo kwa thupi lanu. Mungagwiritse ntchito benchi yopangira masewera olimbitsa thupi kapena kuthandizira makina osakaniza omwe amapereka chithandizo chothandizira kuti muyambe. Mukhoza kusintha mavuto a mabediki powongolera kuti mugulire miyendo pamadzulo. Mafinya amawombera minofu ya triceps mwakhama.
6. Barbell Kusintha Makhalidwe Abwino
Mmalo mogwira mabulosi ndi kugwiritsira ntchito mosamala, gwiritsani ntchito kunyamula mwamphamvu. Mitsempha yowonongeka imagwiritsa ntchito minofu yotchedwa extensor minofu ya m'munsi komanso minofu yapamwamba.
7. Mlaliki Wololera
Mlaliki amalalikira amafuna bench alaliki. Imeneyi ndi njira ina (monga mapiritsi oyang'anizana) othandizira kumbuyo kwa mikono kuti iwonetsetse bwino za biceps.
Kodi mlaliki amawombera ndi mabulosi.
8. Zilonda zamanja (ndi zina)
Zojambulajambula zimachokera pamatumbo apansi, omwe nthawi zambiri amanyalanyazidwa. Thandizani dzanja lanu lamanzere kumapeto kwa benchi kumbuyo kwa mkono wonyamulira, ndipo pangani ma pulogalamu yothandizira. Kuthandizira kuwala kumatchulidwa.
9. Dumbbell Hammer Curls
Gwirani chithunzithunzi ngati nyundo, pamtunda, mmalo mopanda malire. Izi zimapangitsa kufalikira kwabwino pa ma biceps ndi m'munsi mwa brachialis ndi brachioradialis.
10. Zapamwamba Zapamwamba
Phatikizani zojambula izi zosiyana siyana ndikusintha kwapadera mitsempha ya biceps ndi brachialis.
Imani mu pulley yamakono ndi zingwe zomwe zasinthidwa pamapeto onse kuti malo osungira ali pamwamba pa mutu wanu. Ndi manja otambasula, yendani kwa inu pamene mukusinthasintha pazitsulo.