14 Ukuzivocavoca Ukuqinisa Imbuyiselo Yakho Nesihloko

I-Dumbbell Pullover

Lokhu kuhloswe kuhloswe kokubili ama-lats ngaphesheya komhlane kanye nomzimba ophansi kanye nomgogodla kusukela ubambelele endaweni yebhuloho. Ukuzivocavoca kuboniswa ngokusebenzisa ibhola lokuzivocavoca kodwa kungenziwa ebhentshini noma isinyathelo sokuzinza okunye.

1. Ukuqamba amanga phezulu ebhola ngekhanda namahlombe asekelwa, isisindo sokuphumula phezu kwesifuba.
2. Gcina i-glutes inenqwaba yokuphakamisa umzimba ube yisimo sebhuloho, okwenza umugqa oqondile kusuka emadolweni kuya enhloko.
3. Thatha isisindo ngqo phezu kwesifuba, izingalo ziboshwe kancane. Ungabamba isigqila kunhlangothi noma usebenzise ibhola lomuthi.
4. Ukugcina umzimba uqinile futhi uzinzile, kancane kancane wehlise isisindo emva kwakho, ugcine izingxube kancane zigobile.
5. Vele ukwehlisa isisindo ngokuvumelana nokuguquguquka kwakho okuvumelayo futhi uzame ukungenzi isisindo ngaphansi kwekhanda lakho.
6. Vumelanisa imisipha yangemuva ukuze udonsa isisindo emuva kwesifuba bese ugcwalisa ama-1-3 we-10-16 reps

Amathiphu

• Uma ungakaze wenze lo msebenzi, qalisa phansi noma ibhentshi ngaphambi kokuba uzame ebhola.
• Qala ngesisindo esincane ukuze usebenzise ifomu elihle nokulawula.
• Uma unezinkinga zezinhlanzi, weqa lo msebenzi.
• Kuyinto evamile futhi ukuzwa lokhu ukunyakaza kule triceps kanye esifubeni kanye emuva.

2 - I-Barbell Pullovers

Lokhu kusebenza kufana ne-pullover ye-dumbbell kodwa, ngokusebenzisa i-barbell, ufaka amandla ekunyakaza futhi ngokuvamile ungasisingatha isisindo esiningi. Ngenxa yesisindo esinzima kakhulu, wenza lokhu ukuhamba ngezinsimbi zakho ezigobile ukunikeza ukulawula nokuzinza okunye.

1. Ukuqamba amanga phezulu ebhola ngekhanda namahlombe asekelwa, ibha phezu kwesifuba esinama-elbows bent.
2. Gcina i-glutes inenqwaba yokuphakamisa umzimba ube yisimo sebhuloho, okwenza umugqa oqondile kusuka emadolweni kuya enhloko.
3. Ukugcina izigodi endaweni ehleliwe, thatha isisindo ngaphezu kwekhanda lakho kuze kube yilapho uvikelekile futhi ukhululekile.
4. Gcina i-abs isicinile futhi umzimba uzinzile.
5. Vumelanisa imisipha yangemuva ukuze udonsa isisindo emuva kwesifuba bese ugcwalisa ama-1-3 we-10-16 reps

Amathiphu

• Uma ungakaze wenze lo msebenzi, zama nge-dumbbell yokuqala.
• Uma unezinkinga zezinhlanzi, weqa lo msebenzi.
• Kuyinto evamile futhi ukuzwa lokhu ukunyakaza kule triceps kanye esifubeni kanye emuva.

I-3 - I-Barbell Rows

I-irowu ye-barbell yohlu olulodwa lwemigqa ye-bentover futhi ikuvumela ukuthi usebenzise izisindo ezilukhuni ngenkathi usebenza wonke imisipha yangemuva. Qaphela ngalokhu kuhlolwa futhi uqinisekise ukuthi i-abs yakho ingenwe inkontileka ukuze uvikele emuva okuphansi njengoba ugoqa.

1. Ngamamitha mayelana ne-hip-distance kude futhi ubeka kancane ububanzi kunamahlombe ebhasini, uphonsa phambili esihlalweni uze ube cishe nge-degree-45 degree. Gcina amahlombe abuyele emuva, amadolo aguguke kancane futhi i-abs impela futhi ibheke phambili ngqo.
2. Qala ukuhamba ngokuthatha isisindo ngaphandle kwamadolo.
3. Bend the elbows bese uvumelanisa emuva ukudonsa isisindo ekwenzeni isisu, ngokulandela umugqa wemilenze.
4. Letha ama-elbows asanda kudlula i-torso bese ucindezela emuva.
5. Yehla phansi bese uphinda for 1-3 amasethingi 8-16 reps

Amathiphu

• Qinisekisa ukuthi i-abs yakho ifakiwe. Uma lokhu kubuhlungu ngemuva kwakho, weqa lo msebenzi noma ulungise isimo sakho.

4 - Barbell High Rows

I-Barbell High Rows ifana nemigqa ejwayelekile ngaphandle kokuthi uguqa kuze kube yilapho isibhubhe sibheke phansi, ubamba ibha nezintende ezibhekene nazo futhi udonsa ibha phezulu esifubeni sakho kunokuba ungene ebhokisini lakho. Ngenxa yokuthi ungaphansi kwalesi sikhundla, uzodinga isisindo sokukhanya salokhu kuthutha.

1. Ngamamitha eduze ne-hip-ibanga elihlukile futhi ubeka kancane kancane kunamahlombe ebhasini, ugobele phambili esihlalweni kuze kube yilapho isifuba sakho sibheke phansi. Gcina amahlombe abuyele emuva, amadolo aphethwe kancane futhi i-abs isicinile.
2. Bend i-elbows bese uthola isikhala emuva ukuze udonsa isisindo phezulu esifubeni.
3. Letha ama-elbows asanda kudlula i-torso bese ucindezela emuva.
4. Yehla phansi bese uphinda for 1-3 amasethingi 8-16 reps

Amathiphu

• Qinisekisa ukuthi i-abs yakho ifakiwe. Uma lokhu kubuhlungu ngemuva kwakho, weqa lo msebenzi noma ulungise isimo sakho.

5 - One Arm Row

Imigqa ye-Dumbbell yindlela enhle yokukhomba izingxube ze-lat futhi ubenze ngengalo eyodwa ngesikhathi, njengokungathi kumgqa owodwa wesandla, ikuvumela ukuthi uphakamise izisindo ezilukhuni futhi ugxile kakhulu kumahalisi kanye ne-biceps (ephinde isebenze ngalesi sikhathi ukuzivocavoca). Isihluthulelo kukunika ukwehlisa okunye ukwesekwa ngokuhambisa isinyathelo esisodwa kwisiteji noma kwesikhulumi (njengoba kubonisiwe) noma, ngisho nangcono, ukufaka ibhande elilodwa ebhentshini lesisindo bese usebenzisa isandla esingenzi ukusebenza ukusekela umzimba wakho.

1. Beka unyawo lwesokunxele esiteji noma epulatifini bese uphumula isandla sokunxele noma isikhonkwane esisekhondweni eliphezulu.
2. Bamba isisindo esisisindo esinesisindo ngakwesokunene, ithiphu phambili ugcine i-back back flat futhi ungenayo, bese ubeka isisindo phansi phansi.
3. Bend i-elbow bese uyidonsela phezulu enkundleni yokudonsa kuze kube yilapho ilinganisa ne-torso noma ngaphezulu kwayo.
4. Phezu kokunyakaza, cindezela emuva ngenkathi ugcina isikwele esikhwameni bese u-abs ungahlanganyeli.
5. Yehla phansi bese uphinda for 1-3 amasethingi 10-16 reps, bese ushintshe izinhlangothi.

Amathiphu

• Qinisekisa ukugcina konke ukunyakaza engalweni futhi ugweme ukuvula izinkalo.
• Yenza kuphela i-elbow kuze kube sezingeni eliphansi.

6 - Izindleko zeDumbbell

Imigqa eyodwa ehlomile iyasebenza kakhulu ekusebenziseni ama-lats ngezigqoko ezinzima kakhulu, kodwa ungayinselela emuva ngemuva kokuzenza ngezandla zombili ngesikhathi esifanayo. Kungase kudingeke ukuthi usebenzise isisindo sokukhanya kunesigcawu esisodwa sezingalo futhi ugcine amadolo egobile ukuvikela emuva okuphansi. Uma uzizwa ubuhlungu obubuyela emuva, buyela emuva emigqeni eyodwa yombango lapho ungasekela khona ngemuva ngengalo engasebenzi.

1. Bendlela okhalweni kuze kube yilapho isibhubhe sibheke phansi noma ngezinga elingu-45 degree, ungenayo namadolo kancane.
2. Bamba izinsimbi ezisindayo ezincane ezihamba phansi ngaphandle kokukhiya izingxube.
3. Hlanganisa izintambo bese udonsa izisindo kuze kube yilapho izingxube zilingana ne-torso endaweni yokudonsa. Zama ukugcina amahlombe akhululekile futhi aphume ezindlebeni.
4. Yehlisa futhi uphinde uphinde ulungise ama-1-3 we-10-16.

7 - Uhlezi Row nge Resistance Band

Ukusebenzisa i-band yokumelana kuyindlela eyodwa yokushintsha umehluko wendabuko wendabuko bese ungeze izinga elihlukile lokunyakaza.

1. Gcoba ibhande lokumelana eduze nento eqinile phambi kwakho (noma sebenzisa okunamathiselwe komnyango) futhi ume noma uhlale ukuze kube nokuhlupha ebhentshini futhi ukugoba kuqondene nokuphakama kwesifuba.
2. Bamba izibambo esandleni ngasinye, izingalo ngqo phambi kwezintende zibhekene.
3. Vumelanisa emuva ukuze udonsa ama-elbows ku-torso endaweni yokudonsa.
4. Gcina amahlombe akhululekile futhi aphansi futhi adonsele izimbongolo emuva ezingeni le-torso.
5. Buyela ekuqaleni futhi uphinde uhlele ama-1-3 we-10-16 reps.

Amathiphu

• Sebenzisa i-medium ukuya eqenjini elindayo ukuze uthole okuningi kulo msebenzi.

8 - I-Lat Pulldowns ene-Resistance Band

Umshini we-pulldown wesikhulu uhle kakhulu ekubhekeleni emuva nangemikhakha, kodwa uma ungenawo umshini we-latldown, ukusebenzisa ibhande lokumelana kuyinto engcono kakhulu elandelayo. Ukusetshenziswa okubhaliwe kubonisa ukunyakaza kwesandla ngesikhathi esisodwa kodwa ungasebenzisa nokunamathiselwe komnyango futhi unamathisele phakathi kwebhande phezulu komnyango bese wenza lo mkhuba ngenkathi uguqa, ngezikhali zombili ngesikhathi esifanayo.

1. Hamba noma uhlale ubambe ibhande ezandleni zombili ngaphezulu kwekhanda lakho. Amandla alula kancane kune-shoulder-width.
2. Hlala uqonde futhi ugcine i-abs ingene.
3. Ukugcina isandla sesobunxele sinyathele, uvumelanise imisipha ye-lat ngakwesokudla ukudonsa ugoli phansi ekubhekeni.
4. Buyela ekuqaleni futhi uphinde uzenzele amasethingi angu-1-3 we-10-16 emuva kokushintsha izinhlangothi.

Amathiphu

• Ulawula ukungezwani kulo msebenzi. Uma udinga ukuqina okukhulu, ubambe izandla eduze noma usebenzise ibhande elinzima.
• Musa ukuhambisa ingalo engeyona ukusebenza kodwa, esikhundleni salokho, uvumelanise imisipha yakho ukugcina ingalo iqine ngokuphelele njengoba elinye ingalo ihamba.

9 - Izindleko ezihlukile zeDumbbell

Le nguqulo yomugqa we-dumbbell ineza inselelo encane ngokuthi usebenzise ezinye izingalo zakho. Nale nguqulo, kungase kudingeke ukuthi usebenzise izisindo zokukhanya futhi uzothola ukuthi uhlanganyele ngempela ne-abs kulo msebenzi.

1. Bendlela kulesi sikhumba kuze kube yilapho i-torso ihambisana nesiteji noma i-angle engama-45 degree, engekho namadolo kancane.
2. Bamba izisindo ngokuqondile ngaphandle kokukhiya ama-elbows.
3. Bend the right elbow bese udonsa ingalo kuze kube level noma kancane ephakeme kune-torso.
4. Nciphisa ingalo bese uphinda uphinde ubuyekeze ngeso lengakwesokunxele, ugcine ukuhamba kancane futhi kulawulwe.
5. Phinda amaqoqo angu-1-3 we-10-16 reps inani engalo ngayinye.

Amathiphu

• Qinisekisa ukugcina i-abs yakho inkontileka kuyo yonke inhlangano ukusekela emuva okuphansi.
• Uma lokhu kuvivinya ubuhlungu emuva, zama ukwenza ingalo eyodwa ngesikhathi esisodwa ngesandla esisekelwa ebhentshini noma ibhola.

10 - Isandiso Emuva

Lezi zivivinyo ezingenhla zihambelana nokukhomba ama-lats, imisipha emikhulu ngemuva. Isandiso sangemuva singumkhankaso onobuqili obheke ukubuyela emuva. Abaningi bethu basebenzela i-abs yethu, kodwa banganaki ukusebenza ngemuva, okungaholela ekubuthakathakeni kwemisipha nokungalingani.

1. Themba ubheke phansi emgqeni bese ubeke izandla phansi noma ngemuva kwekhanda (okuphambili kakhulu).
2. Qinisekisa i-abs futhi ugcine igxila kuwo wonke umsebenzi.
3. Cindezela emuva ukuze uphakamise isifuba ngamasentimitha ambalwa ukusuka phansi.
4. Phansi futhi uphinde uhlele ama-1-3 amasethi we-10-16 aphinde aphelele engalo ngayinye.

Amathiphu

• Cabanga ukuthi ukhulisa isibani njengoba uphakamisa isifuba.
• Ukuze ungeze amandla, ungaphinda uphakamise imilenze phansi phansi ngesikhathi esifanayo.

11 - Ibhuloho

Ibhuloho iyindlela elula, emnene yokuqinisa emuva ephansi ngenkathi futhi ihlose izigubhu nezintambo. Ungenza lokhu ukuhambisa isometrically, ubambe isikhathi esithile (amasekhondi angu-30-60) noma ungakwazi ukuphakamisa nokunciphisa ukuvivinya umzimba okunamandla.

1. Qala phansi ngezandla ezinhlangothini zakho, amadolo aguqe.
2. Phakamisa izinyathelo phansi kuze kube yilapho umzimba uhamba ngqo ukusuka emadolweni kuya enhloko.
3. Zama ukungabi ne-hyperextend ngemuva. Veza kuphela kuze kube yilapho izinkalo zakho ziqondile.
4. Bamba ngokuncane futhi wehlise izinyathelo, uphinde uphinde ulungise ama-1-3 we-10-16 reps.
5. Engeza amandla ngokubamba izinsimbi emathangeni noma ukwenza lokhu ngokunyakaza ngomlenze owodwa ophakanyisiwe.

12 - Uhlezi Ezingxenyeni Zengxube Ezingezansi

Le nguqulo ehleliwe yomugqa ohlukile ungenye yezintandokazi zami. Ukujikeleza kuhlanganisa kokubili i-abs futhi kwehle emuva futhi umugqa uhlanganisa amakhi, okwenza lokhu kube umzimba omkhulu wokuzivocavoca umzimba. Uzofuna ukusebenzisa i-band enezingcindezi ezinzima kulokhu kuthutha.

1. Hlala omude ngemilenze ngqo bese ugoqa ibhande ezungeze eziqongweni zezinyawo, ugoqa uhlangothi ngalunye lwebhande elizungeze phansi unyawo ngalunye. Amaqembu kufanele manje avela ngaphakathi kwezinyawo.
2. Ukubamba ngesandla ngakwesinye isandla, ujikeleze ngakwesokudla bese udonsa i-elbow ekubhekaneni ne-torso, ucindezela emuva.
3. Zama ukugcina umzimba ophansi unqamule kulo lonke ukuhamba.
4. Jikela emuva esikhungweni bese ujikeleza waya kolunye uhlangothi, wenze umugqa ngakwesokunxele.
5. Qhubeka ukushintshela ohlangothini ngalunye kumasethi angu-1-3 we-8-16 reps.
6. Ukuze uthole ukungezwani okwengeziwe, bamba ebhentshaneni eduze nezinyawo noma ugobe ibhande izikhathi eziningana ezungeze izandla zakho, uma ungakwenza kanjalo ngokuphepha.

13 - Imigqa Yokuvuselela

Umugqa ovukelayo ungaphandle kodonga njengoba kuzwakala - Umugqa owenzayo kusuka endaweni yeplanki, uhlose umgogodla nangemuva konke ngesikhathi esifanayo. Kufanele ukhululeke kakhulu ngamapulangwe ngaphambi kokuzama lokhu kuvivinya futhi uqiniseke ukuthi uqala ngesisindo esincane sokuqhuba ukuhamba kuqala.

1. Qala endaweni yeplanki, uthaye izisindo ezimbili futhi uphumule ezinzwaneni (kunzima) noma amadolo (aguquliwe).
2. Ukubamba leso sikhundla nokugcina isikhwama esikhwameni phansi, uphakamise ingalo efanele, ulethe i-elbow kuya ezingeni le-torso ezingeni lokuhamba.
3. Yehlisa isisindo bese uphinda umugqa ngakolunye uhlangothi.
4. Qhubeka, izinhlangothi ezishintshayo njengoba ubamba isikhundla seplank for 1-3 sets of 8-16 reps.

Ama-Renegade Rows angu-14

Uma imigqa yendabuko yemigqa engumgogodla kanzima kuwe, ungakhathazeki. Ungakwazi ukuwajabulela nawo ngale nguqulo eguquliwe. Ngokuhlala ezandleni nasemadolweni, esikhundleni seplanethi, ungakha amandla okudingayo ukuze uqhubekele ezingeni ezinzima kakhulu. Ngiyazi ... awukwazi ukulinda, akunjalo?

1. Bamba ama-dumbbells amabili (aphakathi kuya kwesisindo esindayo) futhi ungene endaweni yonke yezine.
2. Bamba izisindo ngezandla ngokuqondile ngaphansi kwamahlombe namadolo ngqo ngaphansi kwezinyosi.
3. Ukushaya ingqikithi, ukugoba ingalo engakwesokudla bese uletha i-elbow kuze kube ngumbono wokuzula, ucindezela emuva.
4. Qinisekisa ukuthi awuphiki ukunyakaza kodwa, esikhundleni salokho, gcina isifuba nezindebe zibheke phansi.
5. Thatha isisindo emuva bese uphinda ngaphesheya, ngokuphelele 1-3 amasethi of 8-16 reps ohlangothini ngalunye.
6. Hamba izandla phambili futhi uphonsa iziqha ngezinselelo eziningi.