Lokhu kuqhuma komzimba kungenye yezintandokazi zami ngokusebenza wonke umzimba - izigqoko, izinkalo, amathanga, esifubeni, emuva, emahlombe kanye nezingalo.
Ukuzivocavoca kwenziwa ngefomethi ephezulu - Ukuzivocavoca 1 okulandelwa Ukuzivocavoca 2 ngaphandle kokuphumula phakathi nokuzivocavoca okuningi kuhlanganisa izinguquko ze-tempo ukwengeza amandla. Uma unesikhathi esiningi, phinda ngamunye uhlele izikhathi ezingu-2-3.
Ukuqapha
Bheka udokotela wakho uma unemibandela, izifo noma ukulimala
Izinsiza
I-Barbell (ingaba namagundane angaphansi lapha uma kudingeka), ama-dumbbells ahlukahlukene, isiteji noma ibhentshi kanye nebhola lokuzivocavoca
Kanjani
- Ukufudumala ngemizuzu emihlanu noma ngaphezulu ye-cardio
- Abaqalayo: Uma lezi zihamba zithuthukile kakhulu, zama enye yalezi zisebenzi zokuqala
- Qedela ukuvivinya umzimba ngamunye emva kokunye okungekho ukuphumula phakathi
- Phinda njalo izikhathi ezingu-1-3 ngaphezulu
- Shintsha noma shintsha ukuhamba lapho kudingeka
- Lo msebenzi uwukuthi abaqeqeshi be-int / adv abajwayele lezi zivivinyo. Uma ungaqiniseki mayelana nefomu elihle, esikhundleni sesinye isenzo sokuzivocavoca noma weqa noma yini ongatholakali ngayo
I-Superset 1: I-Barbell Squats
Sebenzisa i-barbell esindayo noma ama-dumbbells. Yenza ama-squats ayisishiyagalombili avamile (cishe u-2 aphezulu futhi aphansi) alandelwe ama-squats angu-8 ahamba kancane afika kancane
I-Split Squats
Ukuphakamisa inyawo elingemuva bese ubamba izinsimbi ezinzima. Lunge (ukugcina ibhande langaphambili ngemuva kwezwane) ngo-8, bese wenza amaphaphu angama-8 ahamba kancane. Shintsha izinhlangothi.
Phinda ama-squats namaphaphu izikhathi ezingu-1-3
I-Superset 2: I-Step Ups
Ukugcina izisindo noma ukusebenzisa i-band, yenza u-16 kancane futhi ulawule isinyathelo sokunyuka ngomlenze wesokudla, uphonse esithendeni. Phinda ngakwesokunxele.
I-Bent Knee Deadlift
Ngokwezinga elibanzi, beka izisindo ezinzima phansi phakathi kwezinyawo. Squat phansi (amadolo ngemuva kwezinzwane futhi ungenayo) futhi uthathe izisindo uma usukuma. I-squat emuva phansi, faka izisindo phansi futhi ume. Phinda u-16 ubuyekeze.
Phinda isinyathelo sokukhuphuka futhi uguqe ama-kneloft amathathu
I-Superset 3: Ama-Rolls Rolls
Yenza amaphuzu ayisishiyagalombili e-hamstring ebhodini elandelwa yizinhlamvu eziyi-8 ezihamba kancane (4 zibala, izibalo ezingu-4 zikhona).
I-Hip Extension ku-Ibhola
Themba ngezintambo ebholeni bese ubheka phansi. Bhonqa ngamadolo ama-shins afana ne-phansi bese afihla ama-gliti ukuphakamisa izinyawo ekubhekeni. Yenza amaphutha angu-8 avamile futhi angu-8.
Phinda u-hamstring rolls kanye nezandiso izikhathi ezingu-1-3 ngaphezulu
I-Superset 4: I-Ball Pushups
Ibhola noma phansi, yenza amaphuzu angu-8 avame ukulandelwa yi-pushups angu-8 kancane - ubala phansi futhi u-4 ubala.
I-Chest Fly - I-Arm One
On ibhola noma ibhentshi, ubambe isisindo esisodwa futhi wenze 12 izimpukane kancane nge ingalo eyodwa. Shintsha izinhlangothi bese uphinda.
Phinda u-pushups nezimpukane isikhathi esengeziwe sika-1-3
I-Superset 5: I-Bent Over Barbell Rows
Bamba i-barbell esindayo nephuzu phambili. Thatha isisindo ekubhekiseni inkinobho yesisu ngokucindezela emuva emuva kwezingu-8. I-reps 8 ehamba kancane - 4 ibalwa, 4 ibalwa phansi.
I-Row One Armed
Bamba isisindo esinzima futhi wenze imigqa engu-4 ye-dumbbell ngesandla sokunene elandelwa yi-2 imigqa emincane (4 ubala, 4 ubala phansi). Phinda lolu chungechunge (4 oluvamile, 2 luyeke kancane) izikhathi ezintathu bese ushintsha izinhlangothi.
Phinda imigqa ye-barbell nemigqa yemigqa imigqa 1-3 ngaphezulu
I-Superset 6: I-Arnold Press
Bamba izisindo phambi kwesifuba, ama-elbows bent. Hlela izintambo bese uphakamisa izinsimbi phezulu ngenkathi ujikeleza izintende, uphinda uphinde uphinde uphinde uphinde uhambe.
I-One Arm Lateral iphakamisa ibhola
Kungakhathaliseki ukuthi ibhola noma ukuma, yenza i-lateral iphakanyiswe ngengalo elandelwayo ilandelwa ukuqhuma okungapheli okwenyuka kancane phezulu. Phinda kwenye ingalo.
Phinda ucindezela bese uvuselela izikhathi ezingu-1-3
I-Superset 7: I-Curling Curls kuBhola
Ngesikhundla esiphambanweni ebhokisini noma ebhentshini, yenza ama-curls angu-8 alandelwe ngamakhelethi angu-4 avela phansi bese efika emkhatsini we-curly up bese ama-curls angu-4 aqala phezulu futhi efika phansi
Amapulangwe e-Barbell Biceps
Nge-barbell ephakathi, yenza ama-curls angu-8 alandelwe yi-curls angu-4 avela phansi bese efika emkhatsini wezinyawo bese kuthi ama-curls angu-4 avela phezulu futhi afike phansi.
Phinda ukwehlisa izindwangu zamabhande kanye nezikhwama ze-barbell izikhathi ezingu-1-3
Triceps Pushups
Ibhola noma phansi, yenza ama-triceps angu-8 (izandla ezisondelene ndawonye nangaphansi kwamahlombe) zilandelwa yi-pushups e-8 ephuthumayo - 4 ibalwa, 4 ibalwa phansi.
Okuningi
Ama-Crushers e-Skull
Ukusebenzisa i-barbell medium noma ama-dumbbells, yenza ama-crushers angu-12 aphansi kancane - 4 ubala, 4 ubala phansi.
Phinda u-pushups kanye nama-skull crushers izikhathi ezingu-1-3
Okuningi