Thuthukisa imisipha yezingalo
Kunesithakazelo esikhulu ekwakheni izingalo ezinkulu, ezenziwe kahle kakhulu ngokuhlukunyezwa ngenani labafana ababonakala begxile kulolu hlobo lokuqeqesha ngesisindo futhi abajwayele ukungayinaki uhlelo oluzungezile.
Noma kunjalo, nansi umshici wengalo wokwakha amandla nemisipha ku-biceps kanye ne- triceps yezingalo ezingenhla, kanye nemisipha yezingalo ezingezansi - izikhulumi nabaphathi-okuvame ukunganaki ngokweqile.
Ungasebenzisi ngaphansi kwe-triceps ngemuva kwengalo engenhla ngoba bangenza umehluko ekwakheni ukubukeka okunamandla kwezikhali.
Indlela Yokuqeqesha Izikhali
Ungenza umshini wokuzivikela ngezingalo "izingalo kuphela" lapho uqeqesha khona izikhali futhi ungenakho okunye, noma ungayisebenzela ekusebenzeni komzimba okuphezulu namahlombe nangemuva nangesifuba, noma ungenza umzimba ogcwele ngokugcwele Uhlelo lokusebenza oluphezulu nolwaphansi.
Enye inzuzo yokuhlukanisa izingalo ekusebenzeni umzimba ukuthi awuchithe amandla kwamanye amaphakheji futhi ungathumba ngempela lezo zingalo.
Isetha futhi ibuyele ku-Workout ye-Arms Isolation
Yenza izigaba ezingu-3 eziphindaphinda ezingu-12 kuya kwezi- 15 zazo zonke izivivinyo. Uma lokhu kukushiya ufuna okwengeziwe, engeza isethi esengeziwe ekusebenzeni ngalunye.
Hlola ulwazi oluyisisekelo uma usuqala ukuqeqeshwa isisindo.
I-BICEPS NE-ARMS AMANDLA
I-Curl Yokugxila
Isebenza ama-biceps ngokunikeza ukuzinza nokuhlukanisa imisipha ye-biceps. Lokhu kungenziwa ukuhlezi, noma ukuma ngenkathi uguqa.
I-Curational Dumbbell Arm Curl
Qaphela izintende zezandla ezibheke ngaphakathi ngaphakathi endaweni yokuqala kanye nokujikeleza njengoba isisindo senyuselwa esifubeni. Lo msebenzi uhlasela imisipha ye-forearm kanye ne-biceps. Lokhu kuyadingeka ukuba ufake phakathi ohlelweni lokuvivinya ingalo ngaphandle kokuthi uhlose izingalo eziphansi ngokwehlukana.
I-Barbell Curl
I-curl ye-barbell ihlaba ama-biceps agcwele. Ukulungiswa kwe-bar futhi kugxila ukuchotshozwa kwemisipha kuma-biceps. Sebenzisa ibha evamile noma i-ezy curl ibha yokugcizelela okuhlukile.
I-Curl yomshumayeli
Enye izinga lezingalo ezingaphezulu. Okwamanje, lo msebenzi uhlose kakhulu i-brachialis, noma imisipha engxenyeni engezansi yengalo engaphezulu, kunokuba i-biceps.
Udinga "ubhontshisi wekushumayeli" noma into engayenza indawo eyodwa, ukwenza lo msebenzi.
I-Curl yekhamera
Lo msebenzi ufana ne-dumbbell curational curl uma ujikeleza endleleni, kepha ungeza ukungazinzi okukhulu, okulungile ukushaya imisipha ongayitholi ngendlela ehleliwe, njengokwesikhumba se-barbell. Ihlose ama-biceps ngomsebenzi ovela ku-brachialis, ne-brachioradialis yengalo engezansi.
IZIHLOKO - UKUHLAWULWA KWE-ARMS UPPER
I-Triceps I-Dip Assisted
Uma unokufinyelela kumshini wokudilika osiziwe, kuhle ukuphetha umsebenzi we-triceps. Njengoba i-purists egcwele, le mishini ingaba usizo kubantu abaqalayo. Bashaya imisipha emithathu ngemuva kwezingalo.
I-Skullcrusher
I-crusher ye-skull, lapho i-dumbbell noma i-barbell ishukunyiswa phezu kwekhanda ngenkathi ulala ebhentshini, ihamba phambili kancane.
Kodwa uma uthola ukuzwa kwalo, kusebenza futhi kunezela ezihlukahlukene, okubalulekile uma uqhuba njalo.
Futhi, ungazama lesi sibonelo nge-barbell.
Ukuguqulwa kweChethri
Lokhu kusetshenziselwa ukusebenzisa noma yikuphi amadivaysi ekhebula ngama-plate adjustable weights. Isebenza kahle i-triceps, ikakhulukazi uma usuka kuphela emaphandleni ehambisana nesimo sephansi esikhundleni se-elbow flexion esifubeni.
I-Triceps Ngaphezulu Kokukhuliswa
Lokhu kufana nokusebenza kwi-skull crusher, ngaphandle kokuthi uhlale ebhentshini noma esihlalweni noma ukuma. Ukuhlala nge-back yakho kusekelwa kusiza ukuqinisa ukunyakaza futhi kugxila ukuchotshozwa kwe-muscle ku-triceps.
Yilokho kuphela. Okungeziwe ngokwanele ukwakha imisipha yamandla amakhulu namandla. Akudingeki kube nzima ukuze uthole imiphumela emihle. Ungenza lolu hlelo njengengxenye yokuzivocavoca umzimba okugcwele noma umzimba, noma ngokwakho.