Imizimba Ephezulu Yezigijimi zabagijimi

Amandla omzimba ophezulu asemqoka ukuze asebenze ngokuqinile nokulimala . Umzimba onamandla ophezulu ungasisiza ukuba sigijime ngendlela engcono, sivimbele ukulimala, sisebenze ngokuphumelelayo, futhi sinciphise ukukhathala. Uzothola ukuthi amagquma asebenzayo ne-sprints abe lula njengoba uqinisa umzimba wakho ophezulu.

Zama ukufaka lezi zivivinyo zomzimba ezingenhla zibe isimiso sakho 2x ngesonto futhi uzoqala ukubona umehluko ekusebenzeni kwakho.

1 - Indlela Yokwenza I-Dip Dip

Lo msebenzi uzokuqinisa i-triceps yakho, imisipha egijima ngemuva kwengalo yakho engaphezulu, kusukela ehlombe lakho kuya eluhleni lwakho. Konke okudingayo kulo msebenzi kungesihlalo esiqinile noma ibhentshi.

1. Hlala enqenqemeni ibhentshi elivikelekile noma isihlalo, ngamadolo akhokile. Beka izithende zezandla zakho ububanzi be-shoulder ehlangothini esihlalweni. Gcina imhlane yakho iqondile futhi i-abs yakho idonsa kuyo.
2. Slayida uhlaka lwakho phambi kwesihlalo bese usekela isisindo sakho ngezandla zakho. Amadolo akho kufanele ahlale egobile.
3. Gwema izingalo zakho, kodwa gcina izingxube zakho zibophe kancane.
4. Gwema kancane izintambo zakho ukuze unciphise umzimba wakho phansi kuze kube yilapho ama-elbows akho angama-90 degree degree. Umzimba wakho kufanele nje ususe isihlalo.
5. Phonsa phansi esihlalweni ukuze uqondise izintambo zakho, ubuyele esimweni sakho sokuqala. Lokhu kugcwalisa impendulo eyodwa.
6. Yenza u-10 kuya ku-15 ubuyekeze isethi ngayinye bese uhlose ukwenza amashethi amabili kuya kwamathathu.

Okuthuthukisiwe: Kunokuba ugcine amadolo akho egobile, yandisa imilenze yakho phambi kwakho, izintethe zakho zihlala phansi. Bese wenze u-15-20 ubuyekezwa ngesethi ngayinye bese ugcwalisa amasethi amabili kuya kwamathathu.

2 - Impendulo ye-Dumbell Emaphethelweni Okubhekene Naso

Umshini wephepule ophezulu uzosiza ukusebenza emahlombe akho kanye ne-triceps. Uma usungumqeqeshi omusha ekuqeqesheni amandla, qala ngezimbongolo ezikhanyayo (amakhilogremu angu-3 kuya kwangu-5) bese uphumelela kunzima kakhulu (5 kuya ku-10 lbs).

1. Hamba ngezinyawo zakho ububanzi be-shoulder-width.
2. Qala ngezingqungquthela ekuphakameni kwehlombe, izintende zakho zibheke phambili.
3. Pushisa izingulube phezulu kuze kube yilapho izingalo zakho zivuliwe ngokugcwele. Ukusebenzisa ukuhamba okuhamba kancane, okulawulwayo, wehlisela izingqungquthela ezikhundleni zokuqala.
4. Phinda u-15 kuya ku-20 ubuyekeze isethi eyodwa.

Gcwalisa amasethi amabili.

3 - Indlela Yokwenza I-Push-up

Ama-push-ups ayilungiselelo elihle kakhulu lokuqiniswa komzimba kwabagijimi. Bayokusiza ukuthi uthuthukise amandla akho jikelele futhi uhlanganise nomgomo wakho. Nansi indlela yokwenza i- push-up eyisisekelo:

1. Ngena endaweni yeplanethi ngezandla zakho zitshalwe kancane kakhulu kunamahlombe-ububanzi ngaphandle.
2. Misa izinyawo zakho nokho uzizwa unethezekile kakhulu - zivale ndawonye noma zihlukaniswe kancane. Zizenzele ezandleni zakho ezinzwane, ngakho-ke ubhalisa ezandleni zakho nasezinzwaneni zakho.
3. Kanciphisa kancane umzimba wakho kuze kube sekugcineni isifuba sakho sithinte phansi.
4. Ungavumeli u-butt wakho uhlale noma unamathele kunoma iyiphi indawo. Gcina umzimba wakho endaweni yeplank - umugqa oqondile kusuka ekhanda kuya enzwaneni.
5. Hlanganisa njengoba ugoba kancane kancane izintambo zakho bese uzithoba kuze kube yilapho izindebe zakho zisezingeni elingama-90 degree.
6. Ngenkathi ugcina ingqikithi eqondile, phuma njengoba uzishaya emuva endaweni yokuqala. Qhubeka uphonsela umhlabathi kude nawe kuze kube yilapho izingalo zakho zibuye ziqonde futhi (kodwa ungafaki izimbambo zakho).
7. Phinda u-15 kuya ku-20 uvuselele noma uningi ngangokunokwenzeka ngenkathi ugcina ifomu elihle.

Ukucindezela okuguquliwe: Uma ungakakulungeli ukucindezela okujwayelekile, ungaqala ngamadolo aguqe. Qala ezandleni zakho nasemadolweni, ngezandla zakho ngqo ngaphansi kwamahlombe. Ngamadolo akho phansi, phansi phansi ngendlela efanayo ne-push-up standard, kodwa ungasebenzisa amadolo akho, kunokuba unyawo lwakho, ukusiza ukuzinzisa umzimba wakho.

Njengoba uqhubeka, ungaqala ngokusakaza okuyisisekelo kuningi ongawaqedela bese ushintshela ekuphambeni okuguquguqukayo kokusele kwesethi.

4 - Indlela Yokwenzela I-Triceps Ngaphambi Kokuzivocavoca Extension

Nakhu omunye umsebenzi omkhulu wokuqinisa i-triceps yakho. Uzodinga isidumbu salowo. Khetha eyodwa ongayiphakamisa kahle ngenhloko yakho. Njengoba uqina, ungasebenzisa i-dumbbell eyinkimbinkimbi.

1. Hamba ngezinyawo zakho ububanzi be-hip-width. Gcoba izandla zombili ezungeze isibhamu bese ubamba isidumbu ngemuva kwekhanda lakho. Gcina izintende zezandla zakho zibheke phezulu.
2. Gcina amahlombe akho phansi bese izingalo zakho zisondele ezindlebeni zakho ngangokunokwenzeka. Gcina imhlane yakho iqonde, amahlombe akhululekile futhi angabanjwanga.
3. Cindezela kancane kancane i-dumbbell phezulu ngokukhulisa izingalo zakho phezulu. Qondanisa izintambo zakho kuze kube yilapho izingalo zakho ziqondile. Izindwangu zakho kufanele zikhomba phambili futhi ziqonde kepha zingavaliwe. Zama ukugcina izingalo zakho ezingenhla phansi phansi kulo lonke umsebenzi futhi izingxenye zakho zezintambo zihlukanisiwe. I-dumbbell kufanele ibe ngqo phezu kwekhanda lakho izintende zezandla zakho zibheke phezulu futhi i-dumbbell ilenga ngokuzenzekelayo ezandleni zakho.
4. Bendela ama-elbows ngendlela epholile futhi elawulwayo, wehlisela isidumbu ngemuva kwekhanda lakho. Zama ukugcina izingalo zakho eziphezulu zesikhala futhi uhambise kuphela izibikezelo zakho. Qiniseka ukuthi usula ngemuva kwekhanda lakho. Qhubeka ukugoba ama-elbows kuze kube yi-angle-degree engama-90.
5. Khuphula kancane kancane i-dumbbell emuva phezulu kwekhanda lakho.
6. Phinda u-10 kuya ku-12 ubuyekeze isethi eyodwa.

Gcwalisa amasethi amabili.