Umshini wokugcoba kwesifuba nesisindo sokuqeqeshwa kwamandla kuthatha izinhlobo eziningi futhi usebenzise imishini ehlukahlukene, kufaka phakathi ama-dumbbells, i-barbells, ibha, namacwecwe, umshini we-Smith kanye namaqembu okumelana nawo. Kuyinto yokuzivocavoca okunemisebenzi eyenza ikakhulukazi imisipha ye-pectoral yesifuba.
Kunconywa umqeqeshi ofanelekayo ukuba akuholele ekusebenziseni okufanele, ikakhulukazi ekucindezelweni kwamabhentshi angaphezu kwesisindo esinzima.
1 - Ukuqala Isikhundla
Ukusetshenziswa okuchazwe ngezansi kusebenzisa ama-dumbbells.
Ukumisa umzimba
- Themba ebhentshini noma phansi nge-dumbbell esandleni ngasinye. Uma usebenzisa ibhentshi, ungaba nezinyawo phezulu ebhentshini noma phansi, noma yikuphi okukhululekile ukuphakama kwebhentshi nomzimba wakho nobude bomlenze.
- Beka ama-dumbbell emahlombe anezingalo ezingaphezulu nge-degrees ezingaba ngu-45 ukuya emzimbeni enezigqoke phambili emgqeni wehlombe ukuze ugweme ukucindezeleka ekuhlanganyeleni kwehlombe. Izintende kufanele zibheke phambili.
- Gcoba imisipha yomzimba, unyakaze isikhumba kancane kancane esifubeni bese uqinisekisa ukuthi usesimweni esisimeme futhi esinethezekile. Ulungele ukuphakamisa.
2 - Ukuhamba komzimba
Pushisa izisindo phezulu, uqaphele ukuthi ungalokothi ukhiphe izintambo endaweni yokuqhuma. Izisindo kufanele zilandele i-arc engajulile futhi zihlangane ngaphezulu kwesifuba.
Kuhle ukuqondisa izingalo uma nje ungenzi ngokusebenza okungazelelwe noma okuqhumayo. Lokhu kungalimaza izindwangu zakho.
Zama ukuhambisa izisindo ekuphakanyeni okulawulwayo, okubushelelezi nokungaphenduki kakhulu. Amakhanda ekhanda noma emahlombe akufanele avuke ebhentshini.- Yehlisa izisindo, imisipha ivumelaniswe, ilawule ukubuyela esimweni sokuqala.
Ukuqala, ungazama 3 amasethi okuphindaphinda oku-10 okuyisisindo esifanele. Ukuzijwayeza ngefomu elifanele kanye nokunyakaza komsebenzi, qalisa ngezingqungquthela ezikhanyayo bese uqaphela ukunyakaza. Uma uzwa ubuhlungu, akufanele wenze lo msebenzi.
3 - Hlola Amaphuzu
- Gcina i-arch yemvelo engxenyeni engezansi; ungaphoqeleli emuva emuva. Lokhu kubizwa ngokuthi i-curve ye-lordotic futhi kuyindlela yokuzinza yemvelo.
- Ungavumeli izibikezelo zisakaze kabanzi ukuze izisindo zingaphandle komugqa wezintambo. Hambisa e-arc esendaweni esiphakathi kwesifuba kodwa ungaphazamisi izisindo ndawonye phezulu kokuhamba.
- Ungaphikisani nomzimba ophezulu namahlombe ukuze uphonse izisindo phezulu. Uma uzithola uzenza lokhu, izisindo zinzima kakhulu.
- Uma ukukhathala kwenzeka ngesikhathi sokuphinda kokugcina kwanoma isiphi isethi, nciphisa izinombolo zokuphindaphinda noma uhambe ngezinsimbi ezilula. Ungazilimazi wena noma abanye.
- Kuhle ukubeka izisindo phansi phakathi kokusetha uma ufisa. Awudingi ukubamba emahlombe.
- Kuhlale kunconywa ukuthi omunye umuntu akusize ngesikhathi sokuvivinya umzimba, ikakhulukazi uma uphumelele futhi usebenzisa izisindo ezinzima kakhulu. Lo muntu uvame ukubizwa ngokuthi "i-spotter" futhi abantu abaningi bazimisele "ukukubona" uma bebuzwa.
Manje qhubekela phambili ekusebenziseni okulandelayo, ukubulala .
Uma udinga, hlola uhlu oluyishumi oluphezulu futhi ubuyekeze ulwazi oluyisisekelo lokuqeqeshwa nolwazi lokuphepha .