Uma usebenza nomzimba wakho ophezulu, ukugxila kuvame ukubili amandla nokukhuthazela. Ingxenye yalokhu kuqinisekisa ukuthi imisipha yakho ithola isikhathi esanele ngaphansi kwengcindezi ukuze iphikiswe ngokwanele ukuze ikhule ngamandla.
Uma uphakamisa izisindo ezinzima isikhathi esiningi ngaphansi kwengcindezi, imisipha yakho iphoqeleka ukuba ivumelane naleso nselele ngokukwakha amafayili amaningi omzimba ukuze umzimba wakho ulungele inselelo ngesikhathi esizayo.
Enye indlela yokwandisa isikhathi sakho ngaphansi kwengcindezi ngokushintsha i-temppo yezinye zezivivinyo zakho. Isibonelo, emshinini wesifuba ngezansi ukwandisa amandla ngokufaka i-pulse encane emva kokuphindwa ngakunye.
Uzokwakha nokukhuthazela esifubeni , emuva , emahlombe , ama- biceps , kanye ne- triceps ngokwenza ama- supersets . Kulezi zici eziphezulu, uzoba nokuzivocavoca okubili okuhlukene kweqembu elifanayo lemisipha elingenalo ukuphumula phakathi, okungezelela futhi ukuphoqa imisipha yakho ukuba isebenze kanzima.
Lo mdlalo ungagcwaliswa cishe emaminithini angu-30-45 kuye ngokuthi mangaki obekayo nokuthi uthola ukuphumula okuningi phakathi kwamasethingi.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo futhi ushintshe noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungaboni kahle.
Izinto ezidingekayo
I-barbell, ama- dumbbells ahlukahlukene, ane-bench, isinyathelo noma ibhola lokuzivocavoca , kanye ne-medium-tension resistance resistance band . Uma ungenayo i-barbell, zizwe ukhululekile ukufaka esikhundleni sezinambuzane noma olunye uhlobo lokumelana.
Kanjani
- Ukufudumala imizuzu emi-5-10 nge-cardio elula noma ukufudumala amaqoqo ezansi ngezansi.
- Yenza ukuvivinya umzimba ku-superset ngayinye, enye ngemva kweyodwa, ngoba i-reps ibonisiwe. Zama ukuphumula phakathi kokuzivocavoca uma ungakwazi.
- Phinda u-superset ngamunye izikhathi ezingu-1-2, ngokuphumula okuncane phakathi.
- Ukuze usebenze kanzima, yenza amasethi amathathu we-superset ngayinye.
- Sebenzisa isisindo esanele ukuthi ungenza kuphela inombolo ephakanyisiwe ye-reps. Lokho kusho ukuthi impendulo yokugcina kumele ifakwe ngendlela efanele. Uma ifomu lakho lihlehliswa, yimisa masinyane noma ushintshe esisindo somzimba.
1 - I-Superset 1: 1.5 I-Press Chest
Ukuze usebenzise isifuba sakho , qala uhlezi ebhentshini noma ibhola ngezinsimbi zokuphumula emadolweni.
Ukusebenzisa ibhola kuzongeza inselele yokulinganisela, ngakho cabangela inani lesisindo osisebenzisayo. Kungase kudingeke uhambe kancane.
Lala phansi uphinde ubambe izinsimbi phezu kwesifuba ngaphandle kokuvala izingxube.
Bend the elbows bese unciphisa isisindo kuze izimbambo zingezansi ngaphansi torso.
Kusuka lapha, cindezela izisindo ngapha nangapha, wehlisa isisindo bese ucindezela izisindo konke.
Qhubeka uphinda ngokuphindaphinda kwe-12; I-rep ngayinye ihlanganisa umshini ophelele wesifuba olandelwa yi-press-half.
2 - Izimpukane ze-Chest ezihlukile
Ukusebenzisa isisindo esincane kancane kunomshini we-chest (uma kudingeka), ulale ebhentshini noma ibhola bese ubamba izinsimbi phezu kwesifuba, izintende zibhekene nazo.
Bamba i-abs yakho ukuze ugcine umzimba wakho uzinzile futhi ugcine umlenze wakho ugobile kancane, wehlisa ingalo engakwesokudla uye phansi kuze kube ngaphansi kwezinga le-torso.
Uma ungumuntu ibhola yokuzivocavoca, lokhu kuyoba yinselele kuyo yonke ingqikithi yakho.
Phakamisa ingalo engakwesokudla futhi manje wenze inhlanzi ngengalo yesobunxele, uphinde ubhaqe i-abs futhi ugcine i-elbow kancane.
Qhubeka ukushintshanisa izingalo ngokuphindaphinda oku-12 (impendulo eyodwa ihlanganisa kokubili ukuphakama kwesandla kwesokunxele nesokunxele).
Phinda le Superset noma uqhubekele ku-Superset elandelayo.
3 - I-Superset 2: I-Pushups ehlukanisiwe
Ngena endaweni yokubamba ngamadolo noma izinzwane. Izandla zakho kufanele zibe ngaphansi kwamahlombe.
Kusukela kulesi sikhundla, hamba ngakwesokunxele ngenkathi ugcina isandla sokunene ngqo ngaphansi kwehlombe elifanele.
Khipha kancane kancane ama-elbows bese ungena ngaphansi kwe-pushup. Kufanele uzizwe inselele engxeni engakwesokudla kancane kancane kusuka esikhundleni esinqanyelwe.
Phindela emuva uphinde uphinde uphinde uqhubekele izintambo ezingu-10 ngaphambi kokushintsha izinhlangothi bese ugcwalisa izintambo ezingu-10 ngesandla sokunene phambili.
4 - Pushups With Medicine Ball
Ngena endaweni yokubamba ngamadolo noma izinzwani bese uphumula ngesandla sokunene kwibhola lomuthi.
Uma lokho uzizwa ungaphelele, zama ukubeka isandla sakho kwisiteji esiteji noma esikhulisiwe.
Bend the elbows bese wehla ngaphansi pushup. Phindela emuva ukuqala, gxumela ibhola ngakwesokunxele bese uphinda.
Qhubeka ukushintshanisa izandla kwibhola lezokwelapha for reps 12-20.
Phinda le Superset noma uqhubekele ku-Superset elandelayo.
5 - Superset 3: One Arm Row
Beka unyawo lwesokunxele esiteji noma, uma unobhentshi, ungakwazi ukuphumula isisindo sakho ngakwesokunxele ngesandla sakho sokunxele esisekela.
Uma ungenakho, ungenza ukuhamba lapho uguqa noma ungadonsa kusuka ezinkalweni bese ubamba umlenze wakho ethangeni ukuze usekele emuva kwakho okuphansi.
Qala ngesisindo ngakwesokunene, ulenga isisindo phansi.
Cindezela emuva ukudonsa i-elbow up motion motion kuze kube ezingeni ne torso.
Phansi futhi uphinde uphinde usebenzise izinhlangothi ezingu-12, bese ushintsha izinhlangothi.
6 - I-Dumbbell Row ehlukile
Amanqamu angama-dumbbells ahlukile nawo asebenza ama-lats, kodwa ngenxa yokuthi ugobile, emuva nangemuva kwakho uthole okuningi kokuqeqeshwa.
Qala ngezinyawo mayelana nobuhle be-hip-ububanzi bese ubamba izinsimbi ezandleni zombili.
Ithiphu kusukela ezinkalweni ukugcina i-abs ibambe futhi ibuyele emuva. Zama ukwehlisa emuva emuva uma ungakwazi. Bhonqa amadolo ukuze uvikele emuva okuphansi noma ufike e-degree-45 degree uma lokhu kuphazamisa umhlane wakho.
Donsela izindiza zombili ku-motion ye-rowing ukuze ungene endaweni yakho yokuqala. Gcina ingalo yesobunxele isendaweni, emuva ingenwe, futhi wehlisa isandla sokunene kuya phansi.
Cindezela emuva ukudonsa ingalo emuva bese wehlisa ingalo yesokunxele. Qhubeka ukushintshanisa imigqa engalweni ngayinye ngokuphindaphinda kwe-10 (impendulo eyodwa ibandakanya kokubili izingalo ezilungile nezesobunxele).
Phinda le Superset noma uqhubekele ku-Superset elandelayo.
7 - Superset 4: Imigqa Dumbbell Ezingcwele
Ngesikhathi izivivinyo zangaphambilini zisebenza ama-lats, lokhu kugcizelele kugxile kakhulu emhlane nasemkhatsini wamahlombe ehlombe.
Phonsa unyawo lwesokunxele ngesitebhisi, usekela umzimba ngesandla sobunxele ethangeni. Ungasebenzisa futhi ibhentshi uphinde uphumule idolo elingakwesokunxele lapho ukusekela emuva okuphansi.
Bamba isisindo esandleni sakho sokunene nengalo elele phansi njengalokhu emgqeni owodwa wesandla. Umehluko lapha ukuthi uzoguqula isandla ukuze isundu sibheke ngemuva kwegumbi.
Hlanganisa amahlombe ehlombe (rhomboids) ukudonsa ingalo kuze kube sezingeni lehlombe, ngokuphambene nomzimba. Yehlisa futhi uphinde uphindze uphinde uqhubeke.
8 - Squeezes Emuva Emuva Emuva
Ungenza lokhu kuthutha ukumi noma ukuhlezi.
Uma umile, qala ngezinyawo mayelana nobuqaphi obubanzi ngaphandle bese ubamba ibhande lokumelana ngezandla ngezinyawo ngezinyawo.
Kungase kudingeke ukuletha izandla eduze uma udinga ukuhlukunyezwa okwengeziwe noma uqhubeke uhlukaniswe uma kunenkinga enkulu kakhulu.
Thatha izingalo ngqo phambi kwakho ngezintende zezandla ezibhekene nelayili.
Cindezela ndawonye amahlombe bese udonsa ibhande evulekile ukuze izingalo zihlangene ezinhlangothini ezinjengezindiza zezindiza.
Phinda u-8 reps kancane, ulandelwa yi-8 encane, i-reps reps.
Qinisekisa ukuthi uhlola ibhendi lakho nganoma yiliphi izinyembezi ezincane ngaphambi kokuba wenze umsebenti ngakho-ke akusizi.
Phinda le Superset noma uqhubekele ku-Superset elandelayo.
9 - Superset 5: 1.5 Overhead Barbell Press
Ungenza lokhu ukuhambisa nge barbell noma dumbbells.
Uma usebenzisa i-barbell, qalisa ngezinyawo ze-shoulder-width ngaphandle bese ubamba ibha ngezandla nje ngokubanzi kunamahlombe.
Qala ukunyakaza ngokucindezela isisindo ngaphezulu. Bamba i-abs futhi uzame ukugwema ukubuyisela emuva.
Bend the elbows futhi ulethe isisindo phansi ngezinga lesikhumba.
Manje, cindezela isisindo senyuka phezulu bese uhlehlisa emuva kwizinga lesikhumba.
Phinda ukuphindwa okungu-10. I-rep ngayinye ihlanganisa umshini ogcwele ngokugcwele kanye nomshini ophezulu ophezulu.
10 - Okungaphezulu kwe-Press Press
Hamba ubambe izisindo bese uthatha izinyawo mayelana nobubanzi be-shoulder, ubude buboshwe.
Qala ukuhamba ngezinsimbi ezigobile ezinezisindo nje ezingeni le-earlobes. Izingalo zakho kufanele zibukeke njengezikhala zomgomo.
Ukugcina i-abs ibambekile futhi ingalo yesobunxele isendaweni, cindezela ingalo yangakwesokunxele ngaphandle kokuvala i-elbow. Yehlisa isisindo emuva ukuze uqale futhi uphinde uthuthele ngakolunye uhlangothi.
Qhubeka, ukhiphe ngakwesokunene nangakwesobunxele, ngokuphindaphinda kwe-10. I-rep eyodwa ihlanganisa izinhlangothi zombili nezokunxele.
Phinda le Superset noma uqhubekele ku-Superset elandelayo.
11 - I-Superset 6: Ilungelo elilungile
Uma unezinkinga zehlombe noma ze-rotator, ungase ufune ukugwema lo msebenzi.
Hamba ngezinyawo u-hip-width eceleni bese ubamba izimbongolo noma i-barbell ngezandla nje nje ngaphakathi kwamahlombe kanye nezintende ezibhekene nomzimba wakho.
Gcina amahlombe phansi kanye nesifuba njengoba ugoba izimbambo, uzidonsa phezulu etafuleni bese uletha izilinganiso ezingeni lesifuba. Lokhu kuphakamisa okuqondile.
Nciphisa isisindo bese uphinda uphinde uphinde uhambe.
12 - Faka i-Incline Front
Ngenxa yalolu hlelo, uzofuna ukusebenzisa ibhola lokuzivocavoca noma ibhentshi elihle.
Uma usebenzisa ibhola, hlala uphinde ubambe izingqungquthela ezikhanyayo noma ubeke izimbongolo phansi phambi kwakho. Hamba kancane kancane izinyawo, ungene endaweni ehamba phambili, amadolo agibele ibhola ehlezi phakathi nendawo yakho. Qinisekisa ukuthi usebenzise umbhede noma izicathulo ezingapheli.
Ukugcina izingalo ziqondile, phakamisa izingalo ngqo kuze kube sezingeni lehlombe nezintende zezandla zakho ezibhekene nazo.
Yehlisa futhi uphinde uphindze uphinde uqhubeke.
Phinda le Superset noma uqhubekele ku-Superset elandelayo.
13 - Superset 7: 1.5 Barbell Curls
Ungenza lo msebenzi nge-barbell noma isethi yama-dumbbells.
Qala ngokuma ngezinyawo izinyawo ze-hip-width, izisindo phambi kwamathanga ezinamahlombe zibheke ngaphandle.
Bend the elbows bese ucindezela i-biceps ukuze unciphise isisindo emahlombe. Gcina izingxube zihlala isikhathi sonke.
Yehlisa isisindo kuze kube phansi bese uphakamisa phezulu. Yehlisa isisindo emuva bese uqhubeka nokuphindaphinda kwe-10. I-rep eyodwa ihlanganisa i-curl egcwele nehafu.
14 - Ezingezansi ze-Dumbbell Curls
Hamba ngezinyawo u-hip-width ngaphandle bese ubamba izintambo ezinamahlombe ezibheke ngaphandle.
Bend the right elbow, ucindezela biceps bese curl isisindo up. Ngaphansi futhi njengoba unciphisa isisindo, yenza i-biceps curl ngengalo yesobunxele.
Qhubeka ukushintshanisa izinhlangothi ze-12 zokubuyela emuva. I-rep eyodwa ibandakanya kokubili izingalo ezilungile nezingakwesokunxele.
Phinda le Superset noma uqhubekele ku-Superset elandelayo.
15 - I-Superset 8: Cindezela i-Bench Press Press
Themba ebhentshini noma ibhola bese ubamba izinsimbi noma i-barbell. Uma ubhekene nebhola, bamba ingqikithi bese uqinisekisa ukuthi ikhanda nentamo yakho kusekelwa.
Uma usebenzisa i-barbell, faka izandla zakho mayelana ne-shoulder-width ngaphandle futhi izintende zibheke ngaphandle.
Qala ngesisindo ngokuqondile bese ugoba izinkalo bese uzigcina usondelene nomzimba njengoba unciphisa isisindo, uhambele ngaphezu kwenhlaka.
Cindezela i-triceps ukuze uphakamise isisindo, ugcine isisindo esibekelwe phezu kwesihluthulelo. Uzozizwa futhi lokhu esifubeni.
Bend the elbows, uwagcina esondelene nomzimba, futhi uwabeke phansi ngaphansi nje kwesibindi, okwenza ibha igwebe phezu kwe-ribcage.
Phinda ukuphindwa okungu-12.
16 - I-Dips With Extensions Leg
Hlala esitebhisini noma esihlalweni ngamadolo ogobile futhi izandla ezisezinkalweni.
Phakamisa izandla bese ugcina izinyathelo eduze kwebheke. Gcina amadolo aguqulwe ngenguqulo elula noma awuthumele phambili ukuze uthole inguqulo eyinselele nakakhulu.
Hlanganisa ama-elbows bese ungena ngaphansi kwe-triceps idiphs, wehla phansi kuze kube yizimbongolo zakho ezingama-angles angama-90 degree. Gcina amahlombe phansi futhi izintambo zisondelene kakhulu ebhentshini ngakho awuxhasi amahlombe.
Njengoba ucindezela phezulu, wandisa umlenze wesokudla, ufinyelele uzwane ngesandla sakho sokunxele. Nciphisa umlenze nengalo ukuze uthole enye idiphozi, lesi sikhathi sikhulisa umlenze wesobunxele bese ufinyelela ngaphandle kwesandla sakho sokunene.
Qhubeka ukufaka futhi ukushintshana izinhlangothi ngokuphindaphinda okungu-12.
Phinda le Superset noma uqhubekele ku-Superset elandelayo.