Uke wazama ukukhumbula ukuthi yiziphi izindlela zokuzivocavoca ezingcono kakhulu ekwakheni imisipha? Ngisadingeka ngibheke amanye amaphuzu amahle kakhulu. Uma uqala ukwenza lokhu ngokuningiliziwe ungathola okuncane kakhulu ngoba kunezinhlanzi eziningi ezincane, futhi ngisho nezihluthulelo ezihlosiwe zinemisipha yomsizi (ama-synergists) nemisipha yokuzinza okubandakanyeka nayo.
Kulesi sihloko, ngizogxila ezingxenyeni ezibaluleke kakhulu ezingxenyeni zomzimba ezinkulu kanye nezivivinyo zokuqeqesha isisindo esihle ukuze zibhekiswe kuzo. Ngenxa yokuthi kunezibonelo eziningi zemithi yokuzivocavoca, ngiye ngakhetha ingxube yezinto ezivame kakhulu futhi eziwusizo kakhulu kuwo wonke ububanzi bezinsimbi zamahhala, imishini kanye nokuzivocavoca umzimba.
Uma ungumakhi womzimba futhi udinga ukwenza izinhloso zakho ze-muscle ngokucacile okuncane, bese uhlola isayithi le- Bodybuilding likaHugo Rivera ukuze uthole olunye ulwazi.
(Ngiye ngaxhuma kanye kuphela kusibonelo sokuzivocavoca, nakuba singase siphindwe emaqenjini ama-muscle alandelayo.)
Isisindo Ukuqeqeshwa Ukuzivocavoca Imisipha Yomlenze
Izingibe
Gcina emuva ngokuqondile kanye namadolo ukulandelela phezu kwezinyawo futhi ungangena ngaphakathi noma ukukhothamele ngaphandle kokuzivocavoca komlenze.
- I-Squat
- Umlenze wesigwebo
- Isandiso somlenze
- I-curl yomlenze
- Ama-lunges
- Inkonyane ivusela
- I-Deadlift
- Amandla ahlanzekile
Isisindo Ukuqeqeshwa Ukuqeqeshwa for Muscle Arm
Izikhali
Zama ukungenzi "ukukopela" lapho wenza izivivinyo zengalo ngokusebenzisa ukujula kwesifuba noma isisu sokuhambisa izisindo. Qinisekisa ukugxila kumisipha ehlosiwe.
- Ama-Curls
- Izikhalo
- Ukuguqulwa
- Ama-Dips
- Impendulo yangaphezulu
- Amandla ahlanzekile
Isisindo Ukuqeqeshwa Ukuqeqeshwa for Imisipha Emuva
Emuva
Gcina emuva ngokuqondile, hlola futhi usethele amahlombe ehlangothini ndawonye uma wenza ukuvivinya umzimba.
Isisindo Ukuqeqeshwa Ukuzivocavoca Izindwangu Zamahlombe
Amahlombe
Ungalokothi uhambisane nehlombe ngoba uyingxenye eyinkimbinkimbi kunazo zonke-futhi mhlawumbe enye yezinto ezinamahloni kakhulu emzimbeni. Ungasebenzisi ukuphindaphinda okunzima okwedlule nohlangothi. Uma wenza umugqa oqondile, sebenzisa ububanzi obukhulu, futhi ungakhuphuki isisindo kakhulu njengoba lokhu kungabangela ukungena kokuhlanganyela.
- Ama-presses - ngaphezulu, ehlezi ebhentshini
- Ukuphakama kwesandla - phambili , eceleni
- Imigqa eqondile
Isisindo sokuqeqesha umzimba
Izintambo
Khumbula ukucindezela ugxile wakho lapho uqhuba umzimba.
- Ama-lunges
- Ukukhishwa kwe-Hip
- Izandiso ze-Hip
- Inja yezinyoni
- Ama-Deadlifts
Isisindo sokuqeqeshwa ukuqeqeshwa kweMisipha yomzimba
Abdominals
Asikho isidingo sokudonsa i-abs yakho ukuze "uvele" phakathi kwe-middlesection. Konke okudingeka ukwenze kukhonta i-abs ngokuqinile ekulungiseleleni izivivinyo zesisu.
- I-Crunches
- Umlenze wokulinda uvusa
- Ukuphikisa (obliques)
- Izimo
Isisindo sokuqeqeshwa ukuqeqeshwa kweMisipha ye-Chest
Isifuba
Uma uthola ukuthi uthola amahlombe amabi ekwenzeni ibhentshi ephathekayo, yenza umshini wokunciphisa ibhentshi esikhundleni.
- Ibhenki cindezela - isisindo futhi sihambe
- Pec deck
- Ukushayela ikhebula
Lokhu okungenhla kukhethwe ngokucacile ukuze wonke amaqembu e-muscle aqale ngisho noma kukhona ukuhlukahluka okuningi namasu ezintsha.
Uma udinga ukuxubha ngemigomo yokuqeqesha isisindo, zama le guide yomqali .