Umkhuba wokuqeqeshwa kwamandla okudonsa amandla ukhuluma ngendlela yokuqeqeshwa kwamandla lapho uhlukanisa khona isimiso sakho sibe ngamaqembu ahlukene emisipha kanye nokusebenza.
Isizathu? Lolu hlobo lomkhuba luza kithi ngempela ezweni lomzimba. Eminyakeni edlule, izici zomzimba zazifuna indlela yokwandisa ukusebenza kwazo kanye nezikhathi zabo zokuphumula, ezibalulekile ekwakheni imisipha emikhulu.
Babecabanga ukuthi ukuhlukanisa ukusebenza kwabo ekusebenziseni umzimba usuku olulodwa futhi badonsa umzimba ngezikhathi ezithile, bangakwazi ukuqhuba isikhathi eside ngaphandle kokuqeqesha.
Namuhla, ukusebenza kwe-Push-Pull kuhle kunoma yikuphi ukuvivinya umzimba, kungakhathaliseki ukuthi ungumakhi womzimba noma nje umuntu ophakamisa izisindo ukuze abe namandla futhi afanele. Lolu hlobo lwenqubo luvame ukusabalalisa izinsuku ezingaphezu kwezinsuku ezintathu zokuqeqesha, okuvumela ukuba wenze okusheshayo kokusebenza, okungahle kufane nesimiso esimatasa kakhulu kunokuthi isikhathi eside kangakanani, ukusebenza komzimba okuphelele.
Usuku olungu-1 lungase lube ngumshini wokuzivocavoca umzimba ophansi, usuku lwesibili lungase lube umzimba ophansi kanye nosuku 3 kungase kube ukudonsa umzimba wakho ngaphezulu.
Push Exercises
Njengoba igama liphakamisa, ukuzivocavoca umzimba kuhilela zonke izinyathelo ongayenza lapho ususa khona izinsimbi kude nomzimba wakho. Lezi zivivinyo zijwayele ukugxila ku-quads, izithanga zangaphandle, isifuba, amahlombe, kanye ne-triceps.
Imizimba Ephezulu Ye-Push Exercises
- Ukujima
- Imishini yamakhofu
- Izimpukane zesifuba
- Izingcindezi ezingaphezulu
- I-Lateral iphakamisa
- Ukuvuthwa kwengalo ehlangene kuphakamisa
- Ngaphambili kuvuka
- Ama-Dips
- Izandiso ze-Triceps
- Ama-Crushers e-Skull
Thinta Ukuzivocavoca
Uma wenza udonsa umzimba , wenza okuphambene nokuzivocavoca umzimba ... uhamba lapho udonsa isisindo emzimbeni wakho.
Imisipha yasebenza ihlanganisa u-butt, hamstrings, back and biceps, imisipha ehlukile kunaleyo esetshenziselwa isimiso sokucindezela.
Ngenxa yalesi sizathu, ungasetha isimiso owenza ngaso isimiso sosuku olulodwa bese udoba isimiso esilandelayo ngaphandle kokusebenza imisipha efanayo izinsuku ezimbili ulandelana.
Ukuzivocavoca umzimba okuphezulu
- Imigqa eyodwa yesandla
- I-Barbell ihamba
- Imigqa yesandla kabili
- Imigqa ephezulu ye-Barbell
- Dumbell pullovers
- Uhlezi imigqa enezinsimbi
- I-Lat idonsa ibhande lokumelana
- Izandiso zangemuva
- Uhlezi imigqa engezansi
- Imigqa yokuvuselela
- Ama-curls e-Biceps
- Ama-curls womculo
- Ama-curls aphindaphindiwe
- Amapulangwe e-Barbell
- Nciphisa amakhekhe
- Amakhekhe okugxila
- Umshumayeli we-curls
Kungani Kufanele Uqhubekele?
Kunezizathu eziningi kakhulu zokuzama lolu hlobo lomkhuba. Okokuqala, ikuvumela ukuba usebenze imisipha yakho ngaphandle kokuwacindezela. Okwesibili, ukusebenza kwakho kufushane. Yebo, ziningi kakhulu, kodwa ungenza okuningi ekusebenzeni kwakho ngoba ezinye izinhlanzi zakho ziphumula.
Ngokusebenza kaningi, ungaphinde ukwandise ikhalori yakho futhi, uma usebenza kanzima kakhulu, i- afterburn yakho, noma ama-calories umzimba wakho uvutha emva kokuzivocavoca kwakho ukuze ubuyele ekujwayelekile.
Okwesithathu, ukusebenza kwakho kuyathakazelisa futhi kunezinhlobonhlobo eziningi. Ungenza imizila yokudonsa-ukudonsa ngezindlela ezihlukahlukene. Ungakwazi ukuhlukanisa umzimba wakho ophansi ube isimiso sokucindezela, usebenze i-quads ngelanga elilodwa kanye ne-glutes kanye ne-hamstrings ngolunye usuku.
Ubuqili ukuguqula ukusebenza kwakho njalo emavikini ayisithupha kuya ku-12 ukugwema ukushaya i-plateau , engakwazi ukubeka ukulahlekelwa kwesisindo sakho.
Ungenza isimiso se-push-pull emasontweni ambalwa bese ushintsha indlela yokuqeqeshwa efana nokuqeqeshwa kwamapiramidi noma amaqembu omzimba aphikisayo. Ungashintsha ngisho nokunye okuningi futhi ubuyele emuva ekusebenzeni komzimba okuphelele, ongakwenza kuze kube yizinsuku ezingu-3 ezingenakulandelana ngesonto.
Enye yezintandokazi zami ukuqeqeshwa kwesifunda ngoba ukusebenza kuhamba ngokushesha futhi ngithola i-cardio yami sonke ngesikhathi esisodwa.
Kunezindlela eziningi kakhulu zokuqeqesha, akudingeki usebenze ngokufanayo ngokuphindaphindiwe, i-plus uma uthuthuka ngokuqeqeshwa kwesisindo futhi uthanda ukushintsha izinto.