Lezi zivivinyo zizosiza ukugcina lezo zingalo eziphezulu nezamahlombe ziqinile futhi imisipha ithinte. Ngokubambisana nomzimba wonke wokuzivocavoca nohlelo lokuqeqesha isisindo , ungalindela ukulahlekelwa amafutha avela kulawo mahlangothi. Yenza izivivinyo ngendlela ehlelwe ngezansi. Uma ungenayo i-dumbbells etholakalayo, ungasebenzisa i-kettlebell, i-medicine ball, noma esinye isisindo esitholakalayo.
1 - I-Curriculum Arm Curl
Mhlawumbe umsebenzi wokuzivivinya owaziwayo kakhulu, ngokuqinisekile uyawuvame kakhulu, i-curl iyi-classic " ukuzihlukanisa ukuzihlukanisa ," okusho ukuthi ihlukanisa isisodwa esisodwa noma iqembu elilodwa lemisipha. Lokhu okuphambene nesenzo "sokusebenza," njengomshini webheki noma i- squat , eyenza amaqembu amaningi ama-muscle ngesikhathi esisodwa.
I-ol ye-bicep curl ingenziwa nge-dumbbells, i-barbell, ibhande lokumelana , ikhebula, noma i- kettlebell . Inkohliso ukugcina ingqimba yakho iboshwe futhi i-elbow isondelene nomzimba wakho ukuze isisindo sikwazi ukuphakanyiswa esivumelwaneni esinqinile. Ngaphezu kokukhomba ibicep, lokhu kusebenza futhi kusebenza imisipha ye-brachialis yengalo engenhla.
2 - I-Dumbbell Overhead Press
Ngoba yini okungenzeka kube ukuvivinya kokugcina kwamahlombe aqinile, azinzile, awukwazi ukudlulela phambili komshini we-dumbbell presshead. Ngesikhathi uqhuba umsebenzi ohlezi phansi kuzosiza ukusimamisa emuva, umshini wokumisa phezulu uzokwenza okuningi ukubandakanya imisipha yakho eyinhloko futhi uthuthukise ibhalansi yonke, ebaluleke kakhulu ekuvikeleni isikhathi eside nokuvimbela ukulimala.
Ngenkathi ungase ungakwazi ukuphakamisa umugqa oqondile, kufanele uzame ukwenza kanjalo. Uma wenza kanjalo, uzobona enye yezinzuzo zokusebenzisa ama-dumbbell ngaphezu kwama-barbells. Akunakubeka ingozi yokuzibopha enkingeni nebhasi njengoba ushaya phezulu.
Kunezinhlobo ezihlukahlukene zokuqala izikhundla kanye nokubamba isandla ongayisebenzisa kulo msebenzi.
3 - I-Dumbbell Triceps Extension
Ngenkathi ukuhlukumeza kuhambisana kancane nekhebula, ukunwetshwa kwe-dumbbell triceps kuyisenzo sokuqala esizokusiza ukwakha lokhu okubaluleke kakhulu ukuqhuma imisipha. Ukwenza lokhu kusebenza ngesandla esisodwa kunendlela emihle yokugwema ukungalingani emandleni nasekuthuthukiseni imisipha, kodwa kubalulekile ukusebenzisa isisindo sokukhanya uma wenza kanjalo. I-triceps yenza amaphesenti angu-70 yengalo yakho engenhla. Ufuna izingalo ezinkulu? Target i-triceps yakho. Nansi indlela.
Injabulo ejabulisayo: Uma ulala phansi, lo msebenzi ubizwa ngokuthi "i-skull crusher." Uma uzama, uzokwazi ukuthi kungani.
4 - I-Dumbbell Front iphakamisa
I-front dumbbell iphakamise esinye isibonelo esihle sokuzivocavoca: njengoba isisindo siphakanyiswa phambi kwakho futhi izigqoko zigcinwa ziqondile, zonke izingxenye zehlombe zisebenza ukugcina ukunyakaza kuzinzile.
Noma kunjalo, lokhu kuhamba kuhle kakhulu ekubhekiseni phambili i-deltoids, ingxenye yehlombe ebonakala kakhulu, kahle, ngaphambili kwakho. Uma lokho kukubaluleke kakhulu kuwe, ungase ufune ukuzama ukubopha, kodwa uma ufuna nje amahlombe aqinile, yenza ukuphakama okukhulu, ukuphakama kwe-lateral , nokuphakama kwe-lateral .
Ukwenza phambili kuphakamisa unilaterally, noma uhlangothi olulodwa ngesikhathi kuzosiza ukunciphisa noma yikuphi ukuguqula futhi ngcono ibhalansi yakho. Kungcono ukusebenzisa isisindo esincane kakhulu futhi wenze isethi eyodwa kuya kwezintathu eziyishumi kuya kwezingu-12; uma uqala ukugodla ezithende zakho ukuze uqedele ukuphakamisa, cishe usinda kakhulu.