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Kwa munthu aliyense, ma biceps ake akamaponyedwa amalankhula kwambiri pamlingo wokhala wathanzi. Manja osakhazikika ndiwotsimikizika kuti azimitsidwa, zomwe aliyense, makamaka azimayi, angavomereze. Ndani angafune kumangirira, kung'ambika ndi kupopa ma biceps? Zikumveka ngati chiyembekezo chosangalatsa kwambiri, makamaka ngati azimayi oyandikana nawo akuyenera kuseseredwa kumapazi awo. Nkhaniyi imayankha mafunso ofunikira kwambiri- 'momwe mungapangire ma biceps akulu', 'momwe mungapangire ma biceps' ndi 'momwe mungang'ambire biceps'.
NJIRA ZOTHANDIZA ANTHU MITU YA NKHANI Mothamanga
Kodi mumadziwa kuti ndizotheka kupanga ma biceps akulu m'masabata awiri okha? Zikumveka zosangalatsa, sichoncho? Ndiye, werengani mpaka pano kuti zitha kuchitika ..
Kuphunzitsa Dera Thupi Lapamwamba
Izi ziyenera kuchitika osachepera masiku awiri sabata ngati mukufuna kupanga ma biceps akulu. Maphunziro azigawo amatanthauza kugwira ntchito pachifuwa, kumbuyo ndi m'mapewa. Pazochita zonse zomwe zimakhudza mbali zitatuzi zakuthupi, mikono yanu imagwira ntchito. Ngati mukufuna kutaya misa, ma cardio ena otsatiridwa ndi maphunziro am'madera amathandizira kukulitsa minofu m'malo ena kupatula mikono yanu.
Tsiku Limodzi Mwapadera Lankhondo
Sungani tsiku limodzi mu sabata pokhapokha manja anu. Ndikofunikira kuti tsikuli lisadachitike kapena kupambana ndi maphunziro am'madera. Ngati kulimbitsa thupi kwanu kukuchitika motsatizana kapena kuyambitsidwa ndi maphunziro oyang'anira dera, pamakhala mwayi woti minofu ipsere pamodzi ndi kuwotcha mafuta. Chifukwa chake, mukufuna kulandira ma biceps, kumbukirani mfundo yofunika iyi.
Pezani Zochita Zolimbitsa Thupi Zomwe Zingakuthandizeni Kwambiri
Thupi la aliyense limayankha mosiyanasiyana, chifukwa munthu aliyense amakhala ndi ulusi wosiyanasiyana mu minofu ndi kutalika kwa minofu. Sankhani masewera olimbitsa thupi omwe amakuthandizani kwambiri. Funsani wophunzitsa kuti mudziwe zambiri. Osangokhala ndi malingaliro olakwika akuti kulimbitsa thupi kokha ndi komwe kumathandizira kukulira zikuluzikulu.
Kuphunzitsa Zida Zam'mbuyo, Kupitilizabe Kugwira Ntchito Zina
Yang'anani kutsogolo kwanu tsiku lililonse lachitatu. Mutha kuchita zolimbitsa thupi kutsogola pamodzi ndi zochitika zina. Kuphatikiza apo, pitilizani ndi masewera olimbitsa thupi ena omwe amagwira ntchito pachifuwa, miyendo, kumbuyo ndi phewa masiku omwe simumachita maphunziro oyang'anira dera komanso kulimbitsa mikono.
Cardio Kuti muchepetse Ma Kalori Osafunika
Pali chinthu chimodzi chofunikira chomwe muyenera kuzindikira ngati mukufuna kupatsidwa ma biceps- yang'anani pakutsamira ngati simunayambe kale. Cardio amathandizira kuwoneka kocheperako mosavuta zimapangitsa ma biceps anu kuwoneka opopa komanso akulu. Patsiku lomwe mumadzipereka kukaphunzitsira dera, yang'aniraninso za Cardio. Kuchita cardio masiku atatu pa sabata limodzi ndi abs kungapangitse zotsatira zabwino.
Gwiritsani Ntchito Polemera Kwambiri Polemera
Upangiri wofunikira kuti mumange ma biceps akulu ndikutukula zolemera zolemera, nazonso pang'onopang'ono. Chitani zosiyana zosiyanasiyana kuti mukulitse zotsatira.
