Lokhu kuqhutshwa kokuPhuthukiswa komzimba okuphezulu kubonisa izibonelo zendlela yokuthuthuka kusukela ekuzivocavoca kokuqala kuya ezingosini ezithuthukisiwe. Uzokwazi ukuthi usulungele ukuqhubekela phambili ekuthuthukisweni okulandelayo uma usukwazi ukuhamba futhi ungenza kalula amaseti angu-2-3 aphindwe ku-16 aphinde abuyele ngefomu ephelele.
Ukusebenzisa lokhu kuqhubekela phambili njengomsebenzi wokuzivocavoca ungenza umsebenzi ngamunye odweliswe ngaphansi kwamazinga ahlukene wokuzivocavoca (isb., Zonke izivivinyo ngaphansi kwekholomu yokuqala), omunye emva komunye (kuze kube ngu-16 ubuyekeze) noma eyodwa ngesikhathi esisodwa ku-1-3 amasethi we-10-16 reps. Ungakhetha nokuzivocavoca kusuka emazingeni ahlukene (isb., Pushups emadolweni, inkinobho yomshini ebhokisini, isandiso sangemuva, njll). Bheka udokotela wakho uma kukhona ukulimala noma izimo zezokwelapha.
Ukuqhubekela phambili kwe-Pushups
Oqalayo: Pushups on Knees
Isiqalo sokuqala sinamadolo phansi ukuze unikeze ukwesekwa kwakho emuva.
Okuphakathi: Pushups on izinzwane
Ngokuthatha amadolo phansi, manje unomzimba wakho wonke ohilelekile ekuhambeni. Udinga isisekelo esiqinile sokwenza lokhu kuthutha ngaphandle kokugxila.
Okuthuthukisiwe: Pushups ibhola
Ngokuphakamisa izinyawo zakho endaweni engazinzile, wenza lokhu kube ukuvivinya umzimba.
2 - Ukuqhubekela phambili koCindezela
Umqali: I- Chest Press On Floor / Isinyathelo
Umshini we-Chest phansi noma isinyathelo kukunika ukusekelwa okuzinzile ngenkathi usebenza esifubeni sakho.
Okuphakathi: I-Chest Press on Ball
Ngokuhambisa ibhola, ufaka ukungahambisani nokuhamba ukuze usebenze imilenze kanye nomgomo ngesikhathi esifanayo usebenza esifubeni.
Okuthuthukisiwe: I-One-arm Chest Press Press
Ibhola lenezela kakhulu, kepha zama ingalo eyodwa ngesikhathi futhi uzozizwa wonke umsebenzi wakho womzimba kulo msebenzi. Okunye okuqhubekayo yi-Incline Chest Press.
Ukuqhubekela phambili kwe-Chest Fly
Isiqalo: I- Chest Fly Step or Floor
I-fly isenzo sokuqala esifubeni sokuhlobisa isikhumba esingaphandle kwesifuba. Ufuna ukugcina ama-elbows kancane egobile njengoba wehlisa phansi kuze kufike ezingeni le-torso.
Ephakathi: I-Chest Fly on Ball
Ukwenza isifuba sivuke ebhodini kusho ukuthi kufanele usebenzise imilenze yakho kanye nomgogodla wokugcina ulinganisela njengoba usika izinsimbi.
Okuthuthukisiwe: I-One-Arm Chest Fly on Ball
Ukusebenzisa ingalo eyodwa ngesikhathi kuyinselele, ikakhulukazi uma usuvele usendaweni engazinzile, njengebhola lokuzivocavoca. Enye indlela: Yenza i-Fly Fly.
4 - Ukuthuthukiswa Kwandlela Kokuvuselela
Isiqalo: Isandiso Sempindiselo
Isandiso sangasese sangemuva yindlela elula, elula yokusebenza okuphansi
Ephakathi: Ukunxusa Kwangemuva, Okuphezulu & Okuphansi
Ungangezela amandla ngokuphakamisa kokubili isifuba nemilenze phansi phansi ngesikhathi esifanayo.
Okuthuthukisiwe: Isandiso Emuva Ku-Ibhola
Ibhola lokuzivocavoca lengeza ukungazinzi futhi, ngenxa yalokho, ukuqina kwendabuko yangemva kwendabuko.
5 - Ukuqhubekela phambili kweLat
Oqalayo: Lat Pulldown w / Band
Lokhu kuyisivivinyo esihle sabasunguli abahlose imisipha yama-lat, imisipha emikhulu ngakwesinye icala ngemuva.
Okuphakathi: umugqa we-Dumbbell
Umugqa uphinde uhlose ama-lats futhi kulukhuni ngoba ugobile esikhwameni, okuyinto inselele abs futhi emuva.
Okuthuthukisiwe: Row One Armed on One Leg
Ukuma emlenzeni owodwa kwenza lokhu kuvelele kakhulu. Gcina isikwele esikhwameni phansi phansi konke okuhambayo.
6 - Ukuqhubekela phambili kwe-Press Press
Oqalayo: Uhlezi phezulu
Lokhu kuhamba kahle kumahlombe futhi kungenziwa kwenziwa noma emi.
Ephakathi: I-Overhead Press On One Leg
Yenza kube nzima ngokwengeziwe ukusebenza ngokuma emlenzeni owodwa ngenselele yokulinganisela.
Okuthuthukisiwe: I-Pughu Pushup
I-pushup yehlombe iyindlela ephakeme kakhulu yokusebenza emahlombe. Qaphela ngalokhu kuthutha futhi wenzeni kuphela uma usulungile. Inketho Elula: I-One-Arm Press.
Ukuqhubekela phambili kwe-Triceps
Umqali wokuqala : Thatha ukunyuswa - Ibhulogi
Kunezinhlobo ezahlukene zezandiso futhi le nguqulo inhle kubaqalayo. Gcina isandla esisodwa endaweni njengoba uqondisa enye ingalo, ucindezela emuva
Okuphakathi: Sihlalo we-Dips
I-Dips yinguqulo ye-pushups ekhomba i-triceps. Ufuna ukugcina izinyathelo eduze nesitulo / isinyathelo njengoba ugoba ama-elbows futhi uhle kakhulu kuma-degree angama-90. Ungangezela amandla ngokuthatha izinyawo ukuqhubekela phambili. Uma unenkinga yehlombe noma yesibindi, ungase ufune ukweqa lo msebenzi.
Okuthuthukisiwe: I- Ball Dips
Ngokusebenzisa ibhola esikhundleni sesitulo noma isinyathelo, ungeza ubunzima kulo msebenzi. Lokhu kuvivinya okunzima futhi ibhalansi yakho izokwenyuka ukuze ufune ukusakaza ibhola ngokumelene nodonga okokuqala ukuzama lokhu kuthutha.
8 - Ukuqhubekela phambili kwe-Bicep
Umqali wokuqala : Ama- curls we-Bicep
Awukwazi ukuthola okuningi kunama-standard bicep curl. Ufuna ukuqinisekisa ukuthi awuyikuguqula izisindo nokuthi ugcina ukugoba okuncane emaceleni kunokuba uvale amajoyina. Ungasebenzisa ama-dumbbells, i-barbell, ama-resistance bands, izintambo, njll.
Okuphakathi: Amakhekhe e-Bicep emlenzeni owodwa
Ngokuma emlenzeni owodwa, ibhalansi yakho inselele ngqo kanye ne-biceps yakho.
Okuthuthukisiwe: I-Curl Preacher
Enye indlela yokwengeza ubunzima kumakhemikhali we-bicep ngokushintsha i-angle yokuhamba njengokungathi ku-curl wokushumayela. Kufanele ugcine lokhu kusebenza kancane futhi ulawulwe ukuze ugweme ukulimala.