I-flat flat kanye nemilenze ephilile inkulu futhi yonke into, kodwa ifika entwasahlobo, into abantu abaningi abafisa ukuyikhanda bayayigxilisa amahlombe nezikhali. Phela, imikhono emifushane nezinkathi ezifudumele kusho ukuthwala izingalo zethu, kodwa akukahle kujabulise ukuzizwa uzikhathalela ngabo. Ngokuvamile abesifazane bazithola befuna umzimba oqinile, okhishiwe kodwa besaba ukwenza okudingekile ukufeza umgomo onjalo ngenxa yokwesaba "ukukhwabanisa."
Ukuqhaqhazela: Ukukhohlisa Okuvamile
Kuyinto eyiphutha evamile yokuthi ukuphakamisa izisindo ezinzima-ikakhulukazi emzimbeni ophezulu-kuzokwenza owesifazane abe nenqwaba futhi abukeke njengendoda. Akukho lutho olungase lube kude neqiniso. Kungani? Ukuqhakaziza kuvela ezintweni ezintathu: ama-hormone, ama-calories kanye nama-LOT of time ku-gym ephuma ngaphandle. Yiqiniso, i-genetics enhle iyasiza futhi. Ake sibheke ukuthi ngayinye yalezi zidlala kanjani ingxenye yokwenza imisipha emikhulu.
AMAHORA : Okokuqala, abesifazane abanalo testosterone yemvelo okwanele ukwenza imisipha emikhulu, enamandla. Abesifazane obabona emincintiswaneni yomzimba cishe basebenzisa i-anabolic steroids noma ezinye izijovo ze-hormone ukuze banikeze into edingekayo yokwandisa imisipha yabo kuze kube yilolu hlobo. Futhi, iningi labesifazane abanemisipha emikhulu, eqoshiwe banalo hlobo lomzimba olwakhiwe ku-genetics yabo. Lokho, ngokuhambisana nesimiso esiqinile sokuqeqeshwa kubenza bafike lapho bekhona. Akukwenzeki ngengozi. Futhi-ke noma yikuphi ukukhula emzimbeni wakho-kungakhathaliseki ukuthi kunamafutha noma imisipha-kudinga amakholori engeziwe.
UKUDLA : Ukukhwabanisa kungenzeke kuphela uma ukhiqiza okwanele ekudleni kwakho ukusekela ukukhula kwemisipha. Umfana onesikole esikoleni esiphakeme oya kumqeqeshi ukuba agqoke isisindo somzimba utshele into eyodwa ebaluleke kakhulu: EAT! Ngibonile abafana bethi bangadla amakholori angu-7-800 ngosuku ngosuku noma ngaphezulu ukuze bathole isisindo nhlobo. Ukuthola noma yisiphi isisindo emzimbeni wakho-muscle noma fat-kufanele kwenziwe ngokusebenzisa amakholori engeziwe. Uma ugcina ukudla okunempilo, okulinganiselayo, ngeke ukhululeke ngokuqeqeshwa kwesisindo. Uzomane ususe amanye amafutha ahlanganisa imisipha yakho ngezansi.
UKUQEQESHA : Ekugcineni, lezo zinhlanzi ezinkulu ozibonayo azifinyeleli ngaphandle kokuchitha amahora amaningi, ejimini elithwala izinsimbi ezinkulu kakhulu. Ukuphakamisa izinsimbi ngamaminithi angu-30-45, izikhathi ezingu-2-3 ngesonto ngeke zikuenze ukhululeke. Izokusiza kuphela ukufezekisa ukubukeka okungaphezulu, okubukeka kahle.
Isizathu Sokuba Ukuhamba Nesisindo Esinzima Kwenza Umehluko
Manje njengoba ukwesaba kwakho kokukhwabanisa kukhishwa, ake ngikukhumbuze iqiniso elilodwa elibalulekile ngokufeza umzimba oqoshiwe futhi ophezulu: udinga ukuphakamisa izisindo ezinzima. Ama-dumbbells amancanyana amancane athola ukuphulukiswa kokulimala noma ukugcina abadala asebekhulile ohlelweni lokuzivocavoca olusebenzayo. Futhi-ke, ezinye izinyathelo ezithatha isisindo esivela emzimbeni wakho (njengezicucu noma uhlangothi lwamahlombe angaphambili) zingase zidinge okuthile okulula. Kodwa uma unesithakazelo ekwenzeni izinguquko ekujuleni komzimba wakho nokulahlekelwa amafutha, udinga ukuphakamisa izinsimbi ezinselele.
Ngakho thatha lezo zindlebe-lezo zicathulo EZIKHULU-futhi ake siqale. Ukusebenza okulandelayo kuhlanganisa zonke izicubu zomzimba ezingaphezulu bese kukuthatha into ethiwa "ama-supersets". Kusho ukuthi uzosebenza imizimba emibili elandelanayo eqenjini elifanayo lemisipha. Lokhu kuzokuphonsela ngokusheshisa kwimiphumela oyifunayo! Uyazi kanjani ukuthi amanani amancane angakhetha kanjani? Khumbula, uma wenza izinombolo ezingu-12-15 futhi ungaqhubeka nokuningi, izisindo zakho zilula kakhulu. Kodwa-ke, uma ungakwazi ngisho nokuphindaphinda izikhathi ezingu-8 ngaphandle kokuhluleka kwemisipha, izisindo zinzima kakhulu. Khetha into eyinselele kodwa ekwazi ukuyenza. Ukuzivocavoca okufanekiselwayo kuyisenzo sokuqala esimisweni; for izithombe for zonke umzimba, mane uchofoze egameni labo ukuze kuboniswe ukuboniswa okubukwayo.
Amandla Emuva Okusethiwe Okuhle
A) Reverse Grip Double Arm Row
- Qala ngemilenze ndawonye bese uhlala emuva kwesisu esisodwa esithinta isisu. Izikhali zingaphambi komzimba obambe ama-dumbbells ekuphakameni kwe-hip nezintende ezibhekene nendawo.
- Dweba izintambo ezinqeni ezidlulile ngobumnene emzimbeni ohlangothini, ngakho-ke uzizwa amathangi kanye ne-triceps ahlanganyela futhi abuye phambili ngokulawula.
B) Imigqa Yokuvuselela
- Qala eplanini eligcwele ngezimbongolo ezandleni, izingalo zivuliwe, nezinzwane. (ukuguqa ukushintshashintsha kuhle uma ungakwazi ukwenza iplanki egcwele) Yenza izibeletho zakho zidwebe ngaphakathi kwesisu sakho.
- Donsela i-dumbbell ngakwesokudla kuya kwesinye se-hip kwesokudla ukugcina isisindo eduze kohlangothi lwakho. Kanciphisa kancane kancane phansi bese uphinda nge-dumbbell yesokunxele.
Amandla esiKhotho Amandla aphezulu
A) Thinta isigqoko Push-Up
- Qala endaweni yeplanethi ngezandla ngokuqondile ngaphansi kwamahlombe nezinyawo ezinqunu-ububanzi ngaphandle. Ukugcina izibeletho kanye nemilenze iqinile njengoba unciphisa kancane esifubeni sakho emhlabathini ngezintambo zokuguqa nokukhomba ngemuva kwakho.
- Exhale njengoba uphendukela emuva ukuze ukwandise izingalo zibe ipeni bese uphakamisa isandla sakho sokunene ukuze uthinte ihlombe lakho lesokunxele phezulu. Phinda futhi ngokushaya okunye.
B) I-Fly Fly
(QAPHELA: ungenza i-fost fly on the ball stability noma futhi ebhentshini noma phansi.)
- Phindela emuva ebhentshini noma phansi bese ubamba i-pair of dumbbells eduze nesifuba sakho (uma ibhola, faka amahlombe akho nekhanda phezulu kwebhola).
- Phakamisa izinyembezi ndawonye ngokuqondile ngaphezulu kwesifuba, izintende zibhekene nazo.
- Izingalo eziphansi kancane ukuya eceleni, zigoqa kancane emgqeni wakho, kuze kube yizikhalo eziphathelene nesifuba.
- Cindezela isifuba bese ubuyisa izandla ndawonye phezulu.
Amandla Ehlombe Isethi Esihle
A) Press Press
- Qala ngezinyawo zezinyawo ezikude kude. Letha ama-elbows ngaphandle ohlangothini lokudala isikhundla sokuthunyelwe komgomo ngezingalo, ama-dumbbells ahlangothini lwekhanda, futhi izibeletho ziqinile.
- Cindezela ama-dumbbells kancane kancane kuze kube yilapho izingalo ziqondile. Buyela kancane kancane endaweni yokuqala ngokulawula. Phinda inombolo efunwa ye-reps.
B) Khulisa kamuva
- Qala ekumeni, izinyawo ngamasentimitha ambalwa uhlukanise futhi izingalo eceleni komzimba zibambe izimbongolo.
- Ukugcina ukugoba okuncane ehlangothini, phakamisa izingalo zakho eceleni kuze kube sezingeni eliphansi, bese ubuyela esimweni sokuqala ngokulawula.
I-Bicep / Tricep Iqoqo Amandla
A) Curl ye-Bicep
- Yima ngezinyawo izinyawo ezikude ngaphandle kwezingalo zivuliwe ngokugcwele ngokugoba kancane emgqeni.
- Letha izinsimbi ezibhekene namahlombe ukuze uqedele i-bicep curl, wehle kancane emuva ukuze uqale.
B) thola ukukhuliswa
- Ukuma ngezinyawo ezinyaweni ezikude kude ubambe izingqungquthela phezulu futhi ugcine umgogodla wakho isikhathi eside futhi ungaboni kahle.
- I-Bend ibeka ama-dumbbells aphansi ngaphansi kwesisekelo sekhanda. Gcina izingxube zakho zingenelela ekhanda lakho futhi zikhomba phambili. Bese wandisa izingalo zakho ubuyele emuva ekusebenzeni kwakho kokuqala ukusebenza i-triceps.