Ukuvivinya umzimba okuphambene / okuphambili kunomthelela esifubeni, emuva, emahlombe kanye nezingalo ngezivivinyo zakudala ezenzelwe ukwakha amandla nokukhuthazela.
Ezinye izenzo zibonisa izisindo ezinzima . Lokho kusho ukuthi kufanele usebenzise isisindo esanele ukuthi ungakwazi kuphela ukuqedela inombolo enikeziwe ye-reps. I-rep yokugcina kufanele ibe nzima, kodwa ingenakwenzeka.
Uma uqala ukulahlekelwa ifomu, yimisa masinyane. Ngakolunye uhlangothi, uma unomuzwa wokuthi ungase wenze okuphindaphindiwe ngaphezulu, yenza inothi lalo ngokusetha okulandelayo noma ukuqhuba okulandelayo, uma wenza isethi eyodwa kuphela.
Ukuqapha
Uma kukhona ukulimala, izifo noma ezinye izimo, bheka udokotela wakho ngaphambi kokuba uzame lokhu, futhi ushintshe noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukunganaki.
Izinto ezidingekayo
I-barbell, ama-dumbbells ahlukahlukene, anebhola lokuzivocavoca, nesinyathelo noma isiteji.
Kanjani
- Ukufudumala ngemizuzu embalwa ye-cardio elula noma usebenzise izisindo ezilula futhi wenze izinguquko ezifudumele zohlelo ngalunye ngezansi.
- Gcwalisa izivivinyo ezintathu ezibalulwe ochungechungeni ngalunye, emva kokunye, ukuphumula lapho udinga.
- Phinda uchungechunge ngalunye uma usuqedile ukuqhuma noma izikhathi ezimbili kuya kwezingu-3 ukuze ufunde ngokugcwele.
- Ukuze uguqule, sebenzisa izisindo ezilula, wenze kabusha okuncane noma wenze amaviki amabili kuphela ochungechungeni ngalunye.
Setha 1: Emuva - I-Barbell Row
Bamba i-barbell esindayo phambi kwamathanga, uhlangothi lwe-shoulder shoulder-width ngaphandle, bese uguqa phambili kuya kuma-degree angama-45, ungenayo futhi uphinde uphawule. Cindezela emuva nangamahlombe ehlombe ukuze udonsa i-barbell kuze ibheke inkinobho yesisu. Yehla futhi uphinde ubuyele emuva izikhathi ezingu-15. Sebenzisa i-abs yakho ukuvikela emuva kwakho okuphansi.
Izinkambo ezihlukile ze-Dumbbell
Bamba ama-dumbbells aphakathi nesisindo esikhulu, bese uguqa phezulu nge-flat back kanye namadolo aphethwe kancane. Uma ungakwenza, zama ukugcina emuva kufana nesitezi. Uma lokho kuphazamisa umhlane wakho, phakamisa ku-degree-45 degree. Qala ukuhamba ngezinyawo ezidonsa kuze kufike ku-torso, emuva kwekhontrakthi. Yehlisa ingalo engakwesokudla, ugcine ingalo yesobunxele endaweni, bese ucindezela emuva ukudonsa ingalo efanele ngakwesokudla. Gcina isandla sokunene sinyathelisiwe njengoba usula phansi ingalo yesokunxele, uphinda imigqa ehlukile yokuphindaphinda inani eliyishumi. Gcina i-reps kancane futhi ilawulwe.
I-One Arm Row
Beka unyawo lwesokunxele kwisiteji noma kwesikhulumi, bese uhlala ngakwesokunxele emathangeni angaphezulu. Bamba isisindo esinzima ngakwesokunene bese ucindezela emuva ukudonsa i-elbow kuze kufike ezingeni le-torso. Phinda ukuphindaphinda oku-8 okujwayelekile, okulandelwa yi-8 reps, elawulwa kabusha ephathekayo ithatha ingalo eceleni. Phinda ngaphesheya.
Phinda izikhathi ezingu-1-2 noma uqhubekele kusethi elandelayo
Setha 2: Ephezulu / Emuva - Emigqeni Ephezulu
Bamba i-barbell ephakathi, ngezandla ezibanzi, futhi i-tip iya phambili kuze ngemuva kuhambisane nesitezi, i-abs ingene futhi ibuyele emuva. Cindezela ingenhla yangemuva, udonsa amahlombe amahlombe ndawonye ukuze udonsa isisindo esifubeni. Yehla futhi uphinde ubuyele emuva izikhathi ezingu-15. Uma emuva kwakho okuphansi kukukhathaza, phakamisa kufika ku-45 degree degree.
Phinda Uphendule Izimpukane
Hlala ngesitebhisi noma ibhola, bese ugoba phambili (emuva flat), ubambe izinsimbi eziphakathi ngaphansi kwamadolo. Phakamisa izisindo emazingeni ehlombe, ugobe kancane, ngenkathi ucindezela amahlombe. Yehlisa futhi uphinde uphindze uphinde uqhubeke.
Izandiso Emuva kuBhola
Lala phansi ibhola, ulibeke ngaphansi komsizi ngenkathi uhlala ezinzwaneni (kunzima) noma amadolo. Faka izandla ngemuva kwekhanda uphinde ubambe i-abs njengoba uphakamisa isifuba ebhokisini, ucindezela emuva. Yehlisa emuva, uthinte kalula phansi, uphinde uphinde uphinde uphinde uhambe.
Phinda izikhathi ezingu-1-2 noma uqhubekele kusethi elandelayo
Setha 3: I-Chest - I-Barbell Bench Press
Lala phansi isiteji noma ibhentshi, futhi ubambe i-barbell esindayo ngaphezu kwesifuba. Pushisa isisindo ngokuqondile, ngaphandle kokuvala izigqoko, bese uhlehlisa phansi. Phinda u-8 uphinde ulandele, ulandelwe ukuqhuma okungu-8 okuhamba kancane kuphela.
Uma ungenalo i-barbell, zizwe ukhululekile ukusebenzisa ama-dumbbells.
Nciphisa i-Chest Fly
Themba ebhentshini noma isiteji esithambekeleyo bese ubamba izinsimbi ezisindayo eziphakathi kwesifuba, izintende zibhekene. Ukugcina izimbambo kancane zigobile futhi endaweni ehleliwe, wehlisa izingalo phansi kwehlombe. Cindezela isifuba ukubuyisela izingalo, uphinde uphinde uphinde uphinde uhambe.
I-Press Alternative Chest
Themba ibhola noma ibhentshi bese ubamba izisindo ezinzima ngaphezu kwesifuba. Phonsa ingalo yesokudla phezulu bese phansi bese ingalo engakwesokunxele, ihamba ngokuphindaphindiwe kwezingu-12.
Phinda izikhathi ezingu-1-2 noma uqhubekele kusethi elandelayo
Setha 4: Ama-Eregers - I-Overhead Press
Khetha isisindo esindayo ongasiphakamisa ngokuphepha, bese ucindezela izingalo ngqo phezu kwekhanda (ngaphandle kokubambisana, ungabuyi emuva). Yehlisa futhi uphinde uphindze uphinde uqhubeke.
I-Lateral Raise
Hamba ubambe izisindo eziphakathi kwezimboni phambi komzimba, izintende zibhekene. Ukuhamba ngezimbambo kanye nokugcina izingalo ziboshwe kancane, uphakamise izingalo kuze kube sezingeni lesigxathu (izinsipho eziqondile) futhi ziphansi. Phinda ukuphindwa okungu-12.
I-One Arm Shoulder Press
Hlala ebhokisini noma ebhentshini bese ubamba isisindo esinzima ngakwesokunene. Qala ukuhamba ngokuguqa i-elbow nokuletha isisindo eceleni kwendlebe efanele. Gcina i-abs ingenzile ukuzinzisa umzimba njengoba ucindezela isisindo phezu kwekhanda. Phindela emuva bese uphinda u-12 uphinde uguquke ngaphambi kokushintsha izinhlangothi.
Phinda izikhathi ezingu-1-2 noma uqhubekele kusethi elandelayo
Setha 5: Biceps - Barbell Curls
Bamba i-barbell esindayo ngezandla ngaphandle kwe-shoulder shoulder-width. Vumelanisa ama-biceps ukuze unciphise isisindo ehlombe. Yehlisa emuva futhi uphinde uphinde uphinde uhambe kabusha.
Ama-dumbbells angenayo uma ungenayo i-barbell.
Amakhekhe we-Biceps
Bamba izisindo ezilukhuni bese ugoqa izisindo ukuya emahlombe, uqiniseke ukuthi awusebenzisi umfutho wokuzula izisindo. Kanciphisa kancane izisindo, ugcine ukungezwani emisipha futhi uphinde uphinde uphinde uthole inani elingu-12.
Amakhondomu Okugxila
Hlala esiteji noma ebhentshini, futhi ubambe isisindo esinzima engxenyeni yesokunxele, i-elbow igxile ngaphakathi kwethanga lesokunxele. Yenza isivumelwano se-bicep ukuze uthathe isisindo ehlombe. Yehlisa futhi uphinde uphindze uphinde uqhubeke.
Phinda izikhathi ezingu-1-2 noma uqhubekele kusethi elandelayo
Setha 6: I-Triceps - I-Crushers ye-Skull
Themba ebhentshini bese ubamba i-barbell ephakathi ekubambeni okuncane (izandla nge-shoulder-width apart). Qala nge-bar ngqo ngqo phezu kwesifuba, izintende zibheke ngaphandle. Bend the elbows bese unciphisa isisindo phansi ngasekhanda, ukuma lapho izingqimba kukhona at 90 degrees. Phakamisa isisindo uphinde uphinde uphinde ubuyele emuva.
Besebenzisa ama-dumbbell uma ungenayo i-barbell.
Okuningi
Izikhalo
Bamba izisindo eziphakathi, bese ugoba phambili kuma-degree angama-45 noma uhlangothi oluphansi, izintambo ezigobile futhi eduze kombhebhe. I-Contract triceps yokuqondisa izintambo, ukuletha isisindo phezulu ngaphezu kwezinqulu. Yehlisa futhi uphinde uphindze uphinde uqhubeke. Zama ukungagudluli izisindo.
Okuningi
I-Arm One Triceps i-Pushup
Themba ngakwesokudla, izintambo namadolo abekiwe. Gcoba ingalo efanele ngakwesokunene sakho bese ubeka isandla sesobunxele phansi phambi kwakho, isundu elihambisana nomzimba. Cindezela i-triceps bese uphonsela umzimba wakho phezulu. Yehlisa futhi uphinde uphinde uhambe kabusha ngaphambi kokushintsha izinhlangothi.
Phinda izikhathi ezingu-1-2 noma uqhubekele kusethi elandelayo
Okuningi