Uma usanda kuqalisa ngokuphakamisa izisindo, cishe uyazi ukuthi udinga ukuphakamisa izinsimbi kuwo wonke amaqembu omzimba wakho: Isifuba , emuva, amahlombe, i-biceps, i-triceps, inhloko , nomzimba ophansi .
Lokhu kuzwakala sengathi kuningi, kodwa akudingeki wenze amathani okuzivocavoca ukuze uthole izinzuzo zokuphakamisa izinsimbi. Eminye yalezi zinzuzo zihlanganisa ukulahlekelwa amafutha amaningi omzimba, ukuqina, ukuzethemba nokukwenza ezinye izinto ekuphileni kwakho kube lula.
Abaqalayo ngokujwayelekile bazovame ukuqala ngohlelo lokusebenza lomzimba wonke, kodwa lokho akuyona yedwa okukhethwa kukho, ikakhulukazi uma usematasa.
Ungakwazi ukwahlukanisa kalula ukusebenza kwakho ukuze usebenze amaqembu ahlukahlukene emisipha ngezinsuku ezahlukene. Ukusebenza kwakho kufushane futhi kuzongena ngosuku olumatasa.
Lokhu kusebenza komzimba okuphezulu kuphelele kwaWabasaqalayo abafuna ukuqala. Kuhlanganisa ukulandela okulula ukulandela imizimba yama-dumbbell eqondisa yonke imisipha yomzimba ophezulu kanye nenhloko. Kuhlanganiswe iqembu lezinsizwa osebenzayo ukuze uqale ukufunda ukuthi yini ehamba phambili emisebenzini emisipha.
Lokho kuzokusiza ugxile kulowo muscle njengoba wenza umsebenzi, okwenza ukuthutha kuphumelele kakhudlwana.
Umqondo lapha ukuqala ukwakha amandla nemisipha ukuze ukwazi ukudala isisekelo esiqinile esizokuvumela ukuba uqhubeke nokusebenza okunzima kakhulu. Uma udinga usizo ekuhloleni ukuthi isisindo esingakanani ukusebenzisa, funda indlela yokukhetha izisindo zakho .
Kungcono ngaso sonke isikhathi ukuphutha eceleni kokuqapha uma uqala nje futhi usebenzise izisindo zokukhanya ukuze ukwazi ukugcwalisa ifomu lakho. Gxila ekwenziweni kokuzivocavoca kahle futhi, uma umzimba wakho usetshenzisiwe kubo, gxila kakhulu ekusebenziseni izisindo ezinzima kakhulu .
Ukuqapha
Uma unomonakalo noma ezinye izimo, sicela ubheke udokotela wakho ukuze acaciswe ngaphambi kokuthi uzame lokhu noma noma yikuphi ukuvivinya umzimba.
Izinsiza
Ama-dumbbells ahlukahlukene kanye neqembu lokumelana.
Kanjani:
- Qala ngeminithi emihlanu yokufudumala kwe-cardio ekhanyayo noma usebenzise izinsimbi ezilula kakhulu futhi wenze ukushisa komshini wokuzivocavoca ngalunye.
- Yenza umsebenzi ngamunye ngezinombolo ezingu-15 zokuphindaphinda, usebenzisa izisindo zokukhanya eziphakathi. I-rep yokugcina kufanele izwe inselele kepha ingenakwenzeka.
- Yenza lokhu kuqhutshwa izikhathi ezingu-2-3 ngesonto, okungenani usuku olulodwa lokuphumula phakathi.
- Shintsha noma weqa noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungakhululeki.
I-Pushups eguquliwe (isifuba)
Kusukela ezandleni nasemadolweni, hamba izandla zakho kuze kube yilapho umhlane wakho uphansi futhi izandla zibanzi kunamahlombe.
Bend the elbows bese wehla zibe pushup, uya phansi ngangokunokwenzeka. Kuhle uma ungahamba kuphela ngamasentimitha ambalwa ekuqaleni. Vele uqinisekise ukuthi ikhanda nentamo yakho kulungiswa nokuthi awuhambisani ne-chinki yakho.
Uma lokhu kuzwa kunzima kakhulu, hamba izandla emuva kancane ukuze uthathe isisindo emzimbeni ongaphezulu. Ungase futhi uzame inguqulo eguquliwe njengokwenyuka kokuncipha noma udonga lwamadonga uma amaphuzu aphansi ayinselele. Kungase kudingeke ukwakha kokubili amandla omzimba ophezulu kanye nomgogodla wokuqhubekela phambili ekubhekeni kwamaphutha amaningi.
Phinda ama-pushups angu-10-15.
I-Chest Flies (Isifuba)
Lala esitebhisini, ebhentshini, noma phansi bese ubamba izinsimbi zokukhanya-amakhilogremu angama-5 ukuya kwangu-8 kwabesifazane noma amakhilogremu angu-8 kuya kwangu-15 kubantu. Bamba izinsimbi ngokuqondile phezu kwesifuba ngezintende ezibhekene nazo.
Bamba ingqungquthela yakho ukuze ugcine umzimba uzinzile futhi ugcine ukugoba okuncane emaceleni njengoba unciphisa kancane izingalo ezihlangothini.
Thatha izingalo phansi futhi phansi ukuze zibe ngaphansi kwezinga lesifuba. Ukuhamba kakhulu kuzobandakanya amahlombe futhi ufuna ukugxila esifubeni. Futhi, isifuba sivame ukuqina kunamahlombe, ngakho-ke ungakwazi ukucindezela imisipha yakho yehlombe uma uhamba kakhulu.
Phakamisa izisindo emuva ukuze uqale uphinde uphinde uphinde ubuyele emuva.
I-Lat Inqwabelana Ngezinkampani (Emuva)
Hlala noma ume bese ubamba ibhande lokumelana ezandleni zombili. Izandla zakho kufanele zibe yizinyawo ezimbili noma ezintathu, nakuba kungadingeka ulungise isimo sakho sandla ukuze uthole ukungezwani okungaphezulu.
Ukusondelana kwezandla zakho, ukuvivinya umzimba kuzoba nzima.
Ukuqala, ubambe izingalo ngqo futhi, ngokugcina isandla sokunxele endaweni, cindezela uhlangothi olufanele lomhlane wakho bese uvula ibhendi, udonsela phansi uhlangothi olubheke ekubhekeni kwakho.
Buyela ekuqaleni futhi uphinde uphinde uvule ngaphambi kokushintsha izingalo.
Izandiso Emuva (Emuva)
Amanga abhekana nombhede bese ebeka izandla phansi phansi ezindlebeni, ama-elbows akha.
Hlanganisa i-abs yakho futhi manje uphakamise kancane isifuba emhlabathini, ugxile ekusebenziseni imisipha ephansi emuva.
Ungasebenzisa ngobumnene izandla zakho ukuze uthole usizo uma udinga, kepha zama ukusebenzisa imisipha yakho emuva ngangokunokwenzeka.
Yehla futhi uphinde ubuyele emuva izikhathi ezingu-15.
Enye indlela ukubeka izandla ngemuva kwekhanda, okuyinto enzima noma, ngisho nezinselele nakakhulu, ubambe izingalo ngqo phambi kwakho njengoba uphakamisa isifuba emhlabathini.
Amakhekhe we-Biceps (ama-Biceps)
Kulo, ungase ukwazi ukusebenzisa isisindo esinzima kakhulu, cishe amakhilogremu angu-8 kuya ku-12 kubesifazane noma amakhilogremu angu-10 kuya kwangu-20 kumadoda.
Hamba ngezinyawo ngebanga le-hip-distance bese ubamba izinsimbi phambi kwamathanga bese izintende zibheke ngaphandle.
Bamba i-abs yakho bese ugoba ama-elbows, ugoqa izinsimbi ezibhekene namahlombe. Qinisekisa ukuthi izingxube zakho azifiki phambili kepha uhlale ngqo esifubeni sakho.
Yehlise kancane phansi, ngaphandle kokulahlekelwa ingxabano emisipha futhi uphinde ubuyele emuva izikhathi ezingu-15.
I-Bent Arm Lateral iphakamisa (Amahlombe)
Kulo msebenzi, uzofuna ukuhamba kancane, cishe amakhilogremu angu-5 ukuya kwangu-8 kwabesifazane namaphilenti ayi-8 kuya kwangu-12 kumadoda.
Hamba ngezinyawo mayelana nobubanzi be-hip-ububanzi bese ubamba ama-dumbbells ngezandla eziboshwe kuma-degrees angu-90, izintende zibhekene nazo.
Ukugcina i-angle engama-90 degree, phakamisa izingalo ngqo ezinhlangothini ezigcina izikhala endaweni ehleliwe. Phakamisa phezulu ukuze uhlombe izinga bese uhlehlisa, uphinda ngokuphindaphinda u-15.
Ngaphezulu kokunyakaza izingalo zakho kufanele zihambisane nephansi.
Ama-Press Presses (Ama-Epails)
Lo msebenzi uvame ukuqina, ngakho-ke ungase uqale ngesisindo esilula-amaphilisi angu-5 kuya kwangu-8 kwabesifazane namapounds angu-8 noma ngaphezulu kumadoda.
Qala ngokuma ngezinyawo mayelana nobubanzi be-hip-width ngaphandle. Qala ngokuletha izisindo konke okuphezulu, izintende zibheke ngaphandle. Qinisekisa ukuthi awuyikuguqula emuva, kodwa ukugcina ingqikithi yakho iqinile. Uma wenza umcibisholo wakho emuva, ungase udingeke izinsimbi ezilula.
Bend the elbows bese uletha izisindo phansi ukuze zifike ezingeni elifanayo njengezindlebe zakho. Izingalo zakho kufanele zibukeke njengezikhala zomgomo.
Cindezela ukuphakama kwesisindo bese uphinda uphinde uqhubeke futhi.
I-triceps yokukhahlazeka (i-Triceps)
Kulo msebenzi, ungafaka unyawo lwakho esiteji noma yesikhulumi bese usekela umzimba wakho ngesandla esisodwa ngenkathi uhlangothi lusebenza.
Uma kungenjalo, ubambe isisindo ngakwesokunene nesiphakamiso kusukela ezinkalweni kuze kube yilapho isibani sakho siphezulu cishe nge-degree-45 degree noma, uma ungakwazi, kufana nephansi. Phakamisa isandla sakho sokunxele ethangeni ukuze unikeze ukusekela kwakho okuphansi ukusekelwa okuthile.
Qala ngokuletha i-right elbow up ukuze ihambisane ngqo nomhlane wakho. Gcina ingalo kuleso sikhundla njengoba udlulisela isandla sangakwesokudla emuva ngqo, ucindezela ngemuva kwengalo.
Yehla futhi uphindze uphinde ubuyele ohlangothini ngalunye.