Lo msebenzi uwukuqhubekela phambili okuvela kuMqalo Wokuqala Wokusebenza Womzimba Oqalayo / Ophakathi . Kuhlanganisa ukuzivocavoca okuphambili futhi kufaka i-barbell zibe eziningi zezivivinyo. Uma ungenayo i-barbell ungaqhubeka ukusebenzisa ama-dumbbells.
Ukuqapha
Bheka udokotela wakho uma kukhona ukulimala noma izimo zezokwelapha
Izinsiza
I-Barbell (ephakathi kuya enzima), ama-dumbbells ahlukahlukene
Kanjani
- Qala ngeminithi engu-5-10 efudumele yokukhanya kwe-cardio (ukuhamba endaweni, njll)
- Yenza umsebenzi ngamunye ngezigaba ezingu-1-3 zeziphindaphindiwe ezingu-10-16. Phumla ngamasekhondi angu-30-60 phakathi kwamaqoqo
- Sebenzisa isisindo esanele ukuthi ungakwazi kuphela ukugcwalisa inombolo oyifunayo ye-reps
- Ukuze usebenze okufishane, hlukanisa lokhu kube ukusebenza komzimba okuphezulu nokuphansi
- Hlanganisa lokhu ngokuzivocavoca okubhalwa ukuqeqeshwa okuphelele
Yenza le midlalo 2-3 izinsuku ezingenakulandelana ngesonto, kuthatha okungenani usuku olulodwa lokuphumula phakathi kokusebenza. Ukuze uthole imiphumela emihle kakhulu yokulahlekelwa kwesisindo, hlanganisa le midlalo nge-cardio ejwayelekile kanye nokudla okunempilo, okuphansi kwekhalori.
1 - I-Barbell Squats
Hamba ngezinyawo ngokubanzi kunamahlombe aphethe ukuphumula kwe-barbell ekufakeni inyama yamahlombe. Ukuguqa ngamadolo futhi, ukugcina isifuba phezulu, ungene e- squat . Gcina ungenalo namadolo ngemuva kwezinzwane. Phakamisa izithende ukuze uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uhambe. Uma ungenayo i-barbell, ungasebenzisa ama-dumbbell noma isikwele ngaphandle kwemishini.
2 - Ukuhamba kwama-Lunges
Hamba ngezinyawo ndawonye, bese uhamba unyawo oluya phambili ungena emgodini, uthatha amabini womabili ngamadola angu-90. Hamba ngezinyawo lwakho lwesokunxele bese uhamba phambili nangonyawo lwesokunxele ungene emzimbeni. Qhubeka, ukushintsha imilenze, ngobude bekamelo. Ungavumeli ibhande langaphambili ligobe phezu kwezwane. Phinda ukupheka kuka-2-4 ekamelweni.
3 - ama-Deadlifts
Hamba ngezinyawo u-hip-width ngaphandle, izisindo phambi kwamathanga. Ukugcina umhlane wakho uphethile futhi ungenayo, uphuphuke ezinkalweni futhi uhlasele phansi, izandla eduze nemilenze, amahlombe abuyele emuva. Cindezela u-glutes nezintambo ukuze uphakamise. Yonke inhlangano isuka ezinkalweni, ngakho ungagodli emuva. Phinda u-16 ubuyekeze.
4 - Sumo Squats
Hlala ngendlela ejulile ngezwane onobude obungaba ngu-45 degree degree bese ubamba isidumbu esinamandla noma sibontebell (esibonisiwe) ezandleni zombili, futhi ukugcina isibindi siqondile, ukuguqa ngamadolo ku-squat. Yehlisa ngangokunokwenzeka, ugcine amadolo ngokuhambisana nezinzwani. Faka phakathi izithende ukuza uphinde uphinde uphinde uphinde uphinde uqhubeke.
5 - Ama-Push-ups
Qala esikhundleni sokucindezela phezulu ezandleni nasezinzwaneni, izandla kancane ngokubanzi kunamahlombe. Ukugcina i-abs iboshiwe, ukugoba ama-elbows bese ungena ngaphansi kwe-pushup kuze kube yilapho ama-elbows angama-degree angama-90. Ungagodli phakathi! Phakamisa uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uqhubeke.
6 - Press Press Barbell
Themba ngesitebhisi, ebhentshini noma phansi bese ubamba ibha (noma ama-dumbbell) ngamasentimitha ambalwa ngaphezulu kwesifuba . Ukugcina i-trunk iboshiwe, phuma futhi uphakamise isisindo phezulu ngaphandle kokuvala ama-elbows. Yehla bese uphinde ubuyele emuva ezingu-16. Ungasebenzisa ama-dumbbell uma ungenayo i-barbell ephathekayo.
I-7 - I-Barbell Rows
Ukubamba i-barbell (noma ama-dumbbells), i-tip iya phambili kusukela ezinkalweni bese uletha isibhulogi kuya kuma-degree angama-45 noma kufana phansi (okunzima), amadolo aphethwe kancane. Gweba izingalo bese ulethe izimbambo ezibhekene ne-ribcage, uvumelanise imisipha ye-lat (yangaphandle emuva). Gcina i-abs ibambezelwe kulo lonke ukuhamba. Yehla bese uphinde ubuyele emuva ezingu-16.
I-Dumbbell Pullovers
Ukuqamba amanga phezulu ebhentshini noma ibhola (kanzima) bese ubamba isikhulu kuya kwesibhamu esinzima ngqo phezulu kwesifuba. Ukubuyisela emuva ebhentshini bese usebenzisa ukulawula, kancane kancane wehlisa isisindo ngemuva kwekhanda lakho, izingalo ziboshwe kancane, uze ulinganise nebhentshi. Cindezela emuva ukuze udonsa isisindo ukuze uqale, uphinde uphinde uphinde uvuselele.
9 - Side Step nge Press Arnold
Ukubamba izisindo ezingeni lesifuba nezintende ezibhekene nazo, uthathe isinyathelo esikhulu kuya kwesokudla ku-squat. Njengoba uqala unyawo olungakwesokudla emuva esikhungweni, cindezela izingalo eziphezulu futhi ujikeleze izinsimbi. Yehlisa izisindo njengoba uhamba uye ngakwesobunxele, izinhlangothi ezishintshayo. Ungase futhi wengeze ukugxuma esikhundleni sesinyathelo ukuze uthole amandla amaningi. Phinda u-16 ubuyekeze.
10 - i-Iron Cross Squats
Ukubamba izisindo phambi kwamathanga, u-squat njengoba uphakamisa izisindo uphakamise phambili. Thatha izingalo ezihlangothini uma usukuma bese ubahlisela phansi. Phinda u-16 ubuyekeze.
11 - I-Triceps I-Dips
Hlala ebhentshini noma sihlalo ngezandla zokuphumula eceleni kwamathanga. Phakamisa uphinde ulethe izintambo, kodwa uvele uphonsa ibhentshi, amadolo aguqe. Bend the elbows kanye phansi umzimba phansi (ukuhlala eduze ebhentshini) kuze izimbambo kukhona 90 degrees. Push up bese uphinda. Qondanisa imilenze ngamandla. Phinda u-16 ubuyekeze.
12 - One Arm Triceps Pushups
Lala phansi ngakwesobunxele sakho, izintambo namadolo abekiwe. Gcoba ingalo engakwesokunxele uzungeza i-torso ukuze isandla sokunxele siphumule esikhwameni sokunene. Beka isandla sokunene phansi phambi kwakho, isundu elihambisana nomzimba. Cindezela i- triceps bese uphonsela umzimba wakho phezulu. Yehlisa bese uphinda ngaphambi kokushintsha izinhlangothi. Phinda u-8-10 ubuyekeze.
13 - Amakhanda e-Barbell Biceps
Hamba ngokulingana kwe-hip-width ngaphandle kwebhande lokubamba (noma ama-dumbbell) phambi kwamathanga, izintende. Bend elbows futhi ulethe izilinganiso ezibhekene namahlombe (ngaphandle kokuguqula). Yehlisa emuva futhi uphinde uphinde ubuyele emuva. Ungasebenzisa futhi i-kettlebell noma i-dumbbell yokwenza lezi zindlovu.
14 - Amakhanda Emilenze Emlenzeni Omunye
Esimweni sokuma, phakamisa umlenze wesobunxele phansi bese ulinganisela ngakwesokudla. Ngezintende ezibhekene nazo, ukugoba izintambo bese uletha izinsimbi ezibhekene namahlombe ngaphandle kokuguqula izigqoko. Yehlisa emuva bese uphinda. Ngokwesethi esilandelayo, ibhalansi emlenzeni owodwa.