Lesi sifuba esiphezulu / esiphambili, amahlombe, kanye ne-triceps yokuzivocavoca kuyodlala inselelo emzimbeni wakho ophezulu ngezinhla zokuqina ezinzima. I-tri-set ngayinye izokuthatha ngama-exercises amathathu: ukuzivocavoca kwesifuba , ukuvivinya umzimba , kanye nokuzivocavoca kwe-triceps .
Akukho ukuphumula phakathi kwamaqoqo, ngakho-ke lo msebenzi uhamba ngokushesha. Lo msebenzi uzothatha cishe imizuzu engama-45 kuye ngokuthi izikhathi zakho zokuphumula nokuthi zingaki ezintathu ozibekayo ozikhethayo ukuqedela.
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Ama-dumbbells ahlukahlukene, i-barbell, isihlalo noma ibhola kanye nebhande lokumelana.
Kanjani
- Qala ngeminitha emihlanu kuya kwezingu-10 efudumele yokukhanya kwe-cardio (ukuhamba endaweni, njll)
- Yenza ukuvivinya umzimba ku-tri-set ngayinye, ukuphumula ngamasekhondi angu-30 noma ngaphezulu bese uphinda
- Ukuze uthole umfutho okhuthele ngokwengeziwe, phindaphinda izikhathi ezintathu ezihleliwe ezintathu
- Ukuze uthole ukukhanya kokukhanya, qedela isikhathi ngasinye se-tri-set 1
- Khetha isisindo esikuvumela ukuba uqede isethi ngendlela efanele. I-rep yokugcina kufanele ibe nzima kakhulu.
1 - Hlela ngoku-1: Drop Pushups
Kulezi pushups , uzohamba uchungechunge lwezinhlayiya zokudonsa. Hamba ngokusebenzisa isethi ngayinye, wenze amaphuzu ngamadolo noma izinzwane zakho nokuphumula kancane phakathi kwesethi ngayinye. Yenza izinqola eziningi ngangokunokwenzeka futhi ungakhathazeki uma ungeke ukwazi ukwenza konke!
- Setha u-1: 16 ama-pushups
- Setha 2: 14 ama-pushups
- Setha ama-3: 12 ama-pushups
- Setha ama-4: 10 ama-pushups
- Setha ama-5: 8 ama-pushups
I-2 - 1.5 Iminyango Ephezulu
Bamba izisindo ezinzima ezandleni zombili ngezindebe ezigobile, izisindo eduze kwezindlebe (njengeposi lokuposa).
Cindezela izisindo ngaphezulu, wehlisa emuva bese ucindezela izisindo isigamu-phezulu phezulu. Yilokho impendulo eyodwa.
Qhubeka, ukushintsha i-rep full ngokuphindaphindiwe kwesigamu sezinombolo ezingu-12 eziphindaphindiwe.
3 - 1.5 Vala i-Press Grip Bench Presses
Themba ebhentshini noma isinyathelo bese ubamba i-barbell esindayo ngaphezu kwembambo-cage, izandla zihlangene ndawonye (nje ngaphakathi kwamahlombe).
Cindezela isisindo phezulu kwe-ribcage, wehlisa isisindo bese ucindezela u-half-way up. Yilokho impendulo eyodwa.
Qhubeka, ukushintsha i-rep full ngokuphindaphindiwe kwesigamu sezinombolo ezingu-12 eziphindaphindiwe.
Ukuze ube nokusebenza okunzima, phinda le-Tri-Set. Uma kungenjalo, qhubeka ku-Tri-Set elandelayo.
4 - U-Tri-Setha 2: Ama-Press Press
Themba ngesitebhisi, ebhentshini noma phansi bese ubamba i-barbell esindayo ngamasentimitha ambalwa ngaphezulu kwesifuba. Ukugcina i-trunk iboshiwe, phuma futhi uphakamise isisindo phezulu ngaphandle kokuvala ama-elbows. Yehlisa isisindo kuze kube yilapho isiphezu kwesifuba bese uphinda uphinde ubuyele emuva.
Zizwa ukhululekile ukusebenzisa ama-dumbbell uma ungenayo i-barbell.
5 - u-Arnold Presses
Uhlezi noma umile, ubambe izinsimbi ezilukhuni ngezigqoko ezigobile, izintende zibhekene nesifuba. Cindezela izingalo phezulu kwekhanda, ujikeleze izintende. Yehlisa emuva, ujikeleze izandla emuva ekuqaleni futhi uphinde uphinde ubuyele emuva.
6 - Ama-Crushers Wegazi
Themba ebhentshini bese ubamba i-barbell enesisindo esincane esithintekayo (mayelana nobubanzi be-shoulder-width apart). Qala nge-bar ngqo ngqo phezu kwesifuba, izintende zibheke ngaphandle. Bend the elbows bese unciphisa isisindo phansi ekhanda, ukuma lapho izingqimba zisezicucini ezingu-90. Phakamisa isisindo uphinde uphinde uphinde uphinde ubuyele emuva.
Ngamanye amazwi, musa ukuchoboza ama-skulls akho, abantu.
Ukuze ube nokusebenza okunzima, phinda le-Tri-Set. Uma kungenjalo, qhubeka ku-Tri-Set elandelayo.
7 - U-Tri-Setha 3: Cindezela i-Press Chest Press
Lala phansi ebhentshini elizinzile noma ngesinyathelo esithambekele (njengoba kubonisiwe) futhi uqale ngezinsimbi ezilukhuni esandleni ngasinye ngokuqondile phezulu kwesifuba, izintende zibheke ngaphandle. Bend the elbows bese unciphisa izingalo phansi kuze izingqimba zingaphansi kwesifuba. Cindezela izisindo emva kokuvala ngaphandle kokuvala izingxube bese uphinda ukuphindaphinda oku-12.
8 - Izimpukane ezibuyela emuva
Bamba ama-dumbbells aphakathi nesisindo esikhulu bese uqala ukuhlala, ugobile ngezingalo ezilenga phansi nezinsimbi ngaphansi kwamadolo. Phakamisa izingalo ezihlangothini, kuze kube sezingeni elibhekene nehlombe, ukucindezela amahlombe ehlombe ndawonye. Gcina izingqimba ziboshwe kancane bese uphinda uphinde uphinde uphinde uphinde uphinde uphinde uqhubeke.
9 - One-Arm Triceps Pushups
Themba ngakwesokunene sakho ngamadolo akhohliwe futhi izinyathelo zigcinwe. Gcoba ingalo engezansi nxazonke okhalweni bese ubeka isandla sokunxele phansi phambi kwakho. Vumelanisa i-triceps ukuphoqa umzimba uphinde uvele phansi, uqondise ingalo engakwesokunxele ngangokunokwenzeka ngaphandle kokukhiya isigqoko. Yehlisa umzimba phansi kuze kube yilapho ingalo iqhubezela phansi futhi iqhubekele phambili ku-10 ngaphambi kokushintsha izinhlangothi.
Ukuze ube nokusebenza okunzima, phinda le-Tri-Set. Uma kungenjalo, qhubeka ku-Tri-Set elandelayo.
I-Tri-Setha 4: Yenza i-Fly Fly
Themba ebhentshini elithambekele noma ngesinyathelo esithambekele (njengoba kubonisiwe) futhi uqale ngezinsimbi ezilukhuni esandleni ngasinye ngokuqondile ngqo phezu kwesifuba, izintende zibhekene. Ngesikhumba esincane ezinhlangothini, gweba izingalo ezihlangothini kuze kube yilapho sezikhona noma ngezansi kwezinga lehlombe. Cindezela isifuba ukudonsa izingalo emuva, ukugcina ukugoba emaceleni. Cabanga ukuthi ubamba isihlahla. Phinda ukuphindwa okungu-12.
11 - Faka i-Incline Front
Hlala kwibhola uphinde uqhubekele phambili ekugxilweni kokubamba izinto ezilinganayo. Ukugcina izingalo ziqondile futhi izintende zibhekene, ziphakamisa izingalo kuze kube sezingeni le-shoulder. Yehla bese uphinda ngokuphindaphindiwe okungu-12.
12 - One-Arm Triceps Izandiso
Themba ngecala lesobunxele ebhola ngedolo eliphansi phansi ukuze uthole ukusekelwa. Bamba isisindo esiphakathi ngakwesokunene nengalo ngqo, isundu sibheke ngaphandle. Bend the elbow bese unciphisa isisindo ekhanda lakho kuya cishe 90 degrees. Cindezela i-triceps ukuze uqondise ingalo bese uphinda u-12 uphinde uguqule ngaphambi kokushintsha izinhlangothi.
Ukuze ube nokusebenza okunzima, phinda le-Tri-Set. Uma kungenjalo, qhubeka ku-Tri-Set elandelayo.
13 - Hlela u-5 - I-Press Chest ne-One Arm Flies
Themba ebhentshini noma isinyathelo bese ubamba izisindo ezinzima nezikhali phezulu kwesifuba. Bend the elbows bese unciphisa izisindo phansi phansi nje esifubeni. Cindezela izingalo phezulu, futhi phezulu, ukujikeleza izintende zezandla bese uphonsa ingalo efanele ngakwesokunene ezindizeni zesifuba. Letha isandla sangakwesokudla phezulu, ujikeleze izintende bese uphinda ucindezele omunye umshini wesifuba. Phezu kokunyakaza, phendulela izintende zezandla bese uphonsa ingalo yesobunxele ukuya ohlangothini olufubeni lwesifuba. Qhubeka nomshini wesifuba nesifuba (izinhlamvu ezithinta izindiza ngayinye) ngokuphindaphinda kwezingu-8 (i-rep eyodwa ihlanganisa izimpukane ezihlangothini zombili)
14 - Hlanza futhi Cindezela
Qala ngemisindo phambi kwamathanga, izintende ngaphakathi. Phakamisa izisindo kuze kube sezingeni lesifuba (cishe njengomugqa oqondile) futhi uhambe ngokushelela, flip ugoqa phansi futhi ulinganise ukuze abe phezu kwamahlombe. Cindezela izisindo phezulu bese uhlehla phansi, flip izingalo ubuyele emgqeni isikhundla isikhundla futhi ephansi. Phinda ukuphindwa okungu-12.
15 - I-Triceps Idizayini
Hlala esihlalweni noma ebhentshini kanye nokulinganisela ezandleni zakho, uhamba phambili phambi kwesinyathelo ngokulinganisa imilenze. Bend the elbows bese wehla phansi, ugcine amahlombe phansi kuze izimbambo zinezicucu ezingu-90. Phinda uphinde uphinde uphinde uphinde uphinde uqhubeke.
Ukuze ube nokusebenza okunzima, phinda le-Tri-Set.