Ukusebenza komzimba komzimba wonke kuphelele ekusebenzeni wonke umzimba ngaphandle kwemisindo, akukho ukuphikisana. Konke okudingayo kuyizigcawu ezimbalwa zezingqungquthela kanye nalezi zivivinyo eziyisisekelo. Zonke lezi zihamba zizoshaya imisipha emzimbeni wakho, kuhlanganise nesifuba, emuva, emahlombe, izingalo, imilenze, futhi ungabikho esikhathini esifushane. Kuhlanganisa zonke izivivinyo zakudala futhi kungenziwa ngesikhathi esifushane. Ngiyakuthanda ngempela lo msebenzi uma ngicindezelwa isikhathi, kodwa nje ngifuna ukuthola umsebenzi.
1 - Ingqikithi Yokusebenza Kwamalungu Ekhaya Ngama-Dumbbells
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Ama-dumbbells ahlukahlukene, ibhentshi noma isinyathelo (ungasebenzisa phansi uma ungenayo eyodwa)
Kanjani
- Abaqalayo : Qala ngokungabi nesisindo noma izinsimbi ezilula futhi wenze isethi 1 ye-14-16 reps yomsebenzi ngamunye
- Okuphakathi / Okuthuthukisiwe : Yenza ama-2-3 amasethi we-8-12 aphindwe ngesisindo esanele ukuthi ungakwazi kuphela ukugcwalisa inombolo efunayo ye-reps
- Ukufudumala ngamaminithi amahlanu we-cardio ekhanyayo noma izinguquko ezifudumele zohlelo ngalunye.
- Khipha noma weqa noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungakhululeki.
2 - I-Press Chest
Ukuzivocavoca umzimba kwakho konke kuqala ngomshini wesifuba, enye yezindlela ezinhle kakhulu zokusebenza esifubeni sakho. Isifuba sihlanganisa ezinye zezinhlanzi ezinkulu emzimbeni, kodwa futhi usebenzela amahlombe kanye ne-triceps ngalolu hlelo, okwenza kube ukuhamba okukhulu.
Indlela yokuthi: Ulale ebhentshini noma isinyathelo bese ubamba ama-dumbbells phezulu kwesifuba sakho. Bend the elbows bese unciphisa izisindo kuze izindebe zakho zibe cishe angama-degree angama-90 - kufanele zibukeke njengemigomo yemigomo phansi kokuhamba. Cindezela izisindo emuva bese uphinda. Yehlisa bese uphinda ama-1-3 we-8-16.
Ithiphu ewusizo: Isifuba siyisiqhema esikhulu semisipha, ngakho-ke ungavame ukuhamba kancane kakhulu nalokhu kuvivinya, kuye ngokuthi ungakanani okwenziwe nakho.
3 - One Arm Row
Usebenze isifuba sakho, manje sesifika eqenjini elikhulu elisemzimbeni omkhulu we-muscle, ngemuva . Umugqa owodwa wesigqebhe usebenza amalunga, imisipha emikhulu ngaphesheya kwempuphu yakho. Njengobhonasi, uzothola nokuningi kokusebenza kwe-biceps lapho.
Indlela yokubeka : Beka unyawo lwesokunxele esiteji noma epulatifini bese uphumula isandla sokunxele noma isikhonkwane esisekhondleni eliphezulu. Bamba isisindo ngakwesokunene, ithiphu phambili ugcine i-back back flat futhi ungenayo, bese ubeka isisindo phansi phansi. Bend i-elbow bese uyidonsela phezulu enkundleni yokudonsa kuze kube yilapho ilinganisa ne-torso noma ngaphezulu kwayo. Phezu kokunyakaza, cindezela emuva. Yehlisa bese uphinda wonke ama-reps ngaphambi kokushintsha izinhlangothi. Yehlisa bese uphinda ama-1-3 we-8-16.
Ithiphu ewusizo: Amathangi ayingxenye enkulu yama-muscle futhi ngokuvamile angasisingatha isisindo esinzima kakhulu. Zama ukukhetha isisindo esikucindezela kakhulu kulolu hlelo, ngokuvamile phakathi kwama-8-20 amakhilogremu kwabesifazane nakama-15-35 lbs kumadoda.
4 - I-Overhead Press
Okulandelayo ekusebenzeni komzimba wakho wonke amahlombe akho, okungenzeka ukuthi sekufudumele kakade kusuka kumashini omshini owawenza ngaphambili. Uma ufuna amahlombe aqinile, eqinile, imishini yokucindezela ngaphezulu kufanele ibe yiyokukhetha kwakho kokuqala. Baqondisa kokubili phakathi ne-front deltoid, okwenza kube ukunyakaza okukhulu.
Indlela yokuma : Hlala ngezinyawo ngecala le-hip-distance, ubambe izinsimbi ezisebeni lezintambo ngezintambo ezigobile (njengezigxobo zemigomo). Cindezela izisindo phezulu nangaphezulu ngenkathi ugcina i-abs ukhonjiwe futhi ugweme ukugoqa emuva. Yehla futhi uphinde usebenzise ama-1-3 we-8-16 reps.
Ithiphu ewusizo: Gwema ukwehlisa izingalo ngokuya phansi emahlombe, okugxila emahlombe futhi kuyindlela yokukopela. Esikhundleni salokho, zibuke esibukweni bese uqinisekisa ukuthi ugcina lolo jamo-lokuthunyelwe njalo.
5 - Amakhanda Emilenze Emlenzeni Omunye
Ngiyakuthanda ama-curly amathumbu ekusebenzeni i-biceps futhi, njengebhonasi engeziwe, ungasebenzisa ibhalansi yakho ngokuzenza lapho umile ngomlenze owodwa. Kulukhuni kunokubukeka!
Indlela yokuthi: Bamba izinsimbi ezandleni zombili, izintende zibheke ngaphakathi bese uphakamisa unyawo olufanele emhlabathini, ubambe leso simo (uma ungakwazi!). Manje, cindezela izisindo phezulu emahlombe, izintende zibhekene nazo futhi zifake ama-biceps. Yehla futhi uphinde usebenzise ama-1-3 we-8-16 reps.
Ithiphu ewusizo: Gwema ukuguqula izisindo, okwenza kube lula ekusebenzeni. Esikhundleni salokho, yenza ukuhamba kancane futhi kulawulwe ukuze usebenzise wonke ama-muscle fibers ukuphakamisa leso sisindo.
6 - Ukuhlaselwa
Akukho ukuqeqeshwa komzimba okuphelele okuphelile ngaphandle kokusebenza i- triceps , leyo ndawo enhle ngemuva kwezingalo ezivame ukuhamba, ingabe sithi, siqhubeke sisinda ngemva kwesikhathi eside ngemva kokuthi sivumile? Manje, ungakwenza lokhu ukuhambisa ingalo eyodwa ngesikhathi, engiyithandayo, kodwa ngithanda ukukwenza ngezandla zombili ngoba uthola umsebenzi oyinhloko nalena futhi nginakho konke mayelana ne-multitasking. Vele uqiniseke ukuthi uguqa amadolo bese ubamba i-abs ukusekela emuva kwakho okuphansi.
Indlela yokuthi: Bendisa esikhweni, ugcine umhlane uphahla futhi u-abs ungahlanganyeli futhi udonsa ama-elbows kuze kufike ku-torso (kufanele kube nezisindo ezandleni zakho, Yebo). Ukubeka leso sikhundla, lungisa izingalo bese ucindezela imisipha ye-triceps. Yehla futhi uphinde usebenzise ama-1-3 we-8-16 reps.
Ithiphu ewusizo: Uma uthola ukuthi emuva kwakho kukukhathaza, bhonta ngamadolo noma uphonte ngamadolo ebhentshini bese wenza lokhu ukuhambisa ingalo eyodwa ngesikhathi. Gcina i-elbow eceleni kwe-torso sonke isikhathi futhi ungakuvumeli ukuba uqhube phansi uma usuke ukhathele. Zizenza sengathi uphethe imvilophu emgqeni wakho.
Ama-7 - Ama-Deadlifts
Ama-Deadlifts angenye yezindlela eziyinselele kakhulu zokufunda ukwenza kahle, kodwa ngiyathanda lokhu ukuthuthela endaweni engaphansi yomzimba wokuqeqeshwa. Akulona nje kuphela okubhekiswe ku-glutes kanye ne-hamstrings, futhi kusebenza futhi emuva kwakho okuphansi, ukuncoma kwesenzo esisodwa semigqa yesandla oyenzile ekuqaleni.
Indlela yokuma : Hamba ngezinyawo u-hip-width ngaphandle bese ubamba izinsimbi phambi kwamathanga. Ithiphu kusukela ezinkalweni nasezintweni eziphansi ukuya phansi, ubuyele emuva kanye namahlombe emuva. Buyela ekuqaleni futhi uphinde ulungise ama-1-3 we-8-16 reps.
Ithiphu ewusizo: Gcina amahlombe kuwo wonke umsebenzi. Kuzama ukuzungeza umhlane wakho nalokhu kuthutha, okubeka kuphela ukubuyela kwakho engaphansi kokulimala. Cabanga ngokugubha umhlane wakho noma, uma unenkinga enkulu, zama le Hinge kuqala kuqala.
8 - Izikwele
Izikwele kungenzeka ukuthi ziyingxenye yokuzivocavoca okubaluleke kunazo zonke kunoma yisiphi isimiso samandla, ikakhulukazi ukuqeqeshwa komzimba okuphelele. Lolu hlelo lokusebenza olusebenzayo lusiza ukuthi usebenze kuzo zonke izihluthulelo ozisebenzisayo usuku ngalunye ukuze uhlale, ume, uhambe ... ngokuyisisekelo zenza cishe noma yikuphi ukunyakaza komzimba okuphansi owenza ngosuku.
Indlela yokuthi: Bamba izinsimbi esandleni ngasinye bese uhamba ngezinyawo ngecala le-hip-distance. Bhonqa ngamadolo bese wehla ngaphakathi kwe-squat, ngamadolo ngemuva kwezinzwani bese uhlakaza phansi ngangokunokwenzeka. Phindela emuva ukuqala nokuphinda ama-1-3 we-8-16 reps.
Ithiphu ewusizo: Cabanga ngokuthumela emuva kwakho ngemuva kwakho uma ugaqa, ubeka ugxila emagqumeni akho nasemathangeni kunokuba uguqe ngamadolo.
9 - ama-Lunges
Uma ufuna ukuthola okuningi kokuzivocavoca komzimba wakho, amaphaphu afanele ukulingana nalo mthethosivivinywa. Basebenzisa amaqembu amaningi we-muscle, okusho ukuthi usebenza umzimba wakho ngokuzivocavoca okuncane, ngaleyo ndlela ugcine isikhathi futhi uthola okuningi ekusebenzeni kwakho.
Indlela yokuma: Hlala ngesimo sokuhlukanisa futhi uphonte ngamabili amadolo, wehlisa emgodini ngenkathi uhlala emadolweni angaphambili ngemuva kwezwane. Phakamisa uphinde uphinde ngaphambi kokushintsha izinhlangothi. 1-3 amasethi we-8-16 reps.
Ithiphu ewusizo: Uma amaphaphu elimaza amadolo, zama enye yalezi zindlela emaphashini .
10 - Ibhayisikili
Uma ufuna ukukhomba ngqo i-abs yakho, ukuqhuma kwebhayisikili kuyindlela yokuhamba. Lokhu kuthutha kusebenza yonke imisipha ye-abs, ngokugcizelela okushiwo.
Kanjani: Ulale phansi bese ulethe amadolo esifubeni. Phonsa umlenze wesokudla njengoba uphazamisa umzimba, ulethe ibhande elifanele ngakwesokunxele. Phinda ngakolunye uhlangothi ngokuhamba ngebhayisikili. Phinda amaqoqo 1-3 we-8-16 reps.
Ithiphu ewusizo: Uma uthola amabhayisikili kancane kunzima kuwe, zama lokhu ukuguqulwa kwebhayisikili .