Uma ufuna umzimba oqinile, ongalungile , lo msebenzi wokudala uphelela wena. Lo msebenzi uhlanganisa izifunda ezintathu zokuzivocavoca ezintathu, ngasinye sigxile emaqenjini ahlukene e-muscle esifubeni, emahlombe, e-biceps nase-triceps. Yenza umsebenzi wokuzivocavoca ngokwakho ngokwenza isifunda esisodwa noma izifunda ezintathu ukuze uthole ukuqeqeshwa okude, okunamandla kakhulu. Iningi lezinyathelo zisebenza ngaphezulu kweqembu elilodwa lemisipha, okwenza lokhu kusebenze okusebenzayo futhi okuphumelelayo.
Izinto ezidingekayo
Ibhola lokuzivocavoca , ibhentshi noma isinyathelo, ama- dumbbells ahlukahlukene anesisindo kanye ne- kettlebell (sebenzisa i-dumbbell uma ungenayo i-kettlebell)
Kanjani
Yenza isenzo sesifunda sesitayela se-10 kuya kwezingu-12, besebenzisa isisindo esanele ukuthi ungakwazi ukuqedela u-reps oyifunayo kuphela. Ukuphumula nokuphindaphinda isifunda ngasinye kuya ku-3 noma uqhubekele esiteshini esilandelayo sokuzivocavoca.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo. Shintsha ukuvivinya umzimba njengoba kudingeka ukuze uvumelane nesimo sakho sempilo kanye nemigomo.
Ake siqale ngokuzivocavoca kwakho kokuqala.
1 - Isifunda 1: Ukuhamba Pushup
Indlela Yokuqala: Qala endaweni yokubamba ngesandla ngesobunxele ephepheni lephepha noma ibhande. Yenza i-pushup futhi, njengoba ucindezela phezulu, hamba izandla ngakwesobunxele kuze kube yilapho isandla sokunene sisepeni lephepha. Qhubekisa ukuqhuma, ukushintsha ukuhamba izandla ukuya kolunye uhlangothi. I-rep eyodwa ihlanganisa ukuhamba ngakwesokudla nangakwesobunxele.
Ukubuyela emuva / Ukusetha / Ubude : ama-10-12 aphinde abuyele
Shintsha ukujula: Yenza amaphuzu akho ngamadolo ukuze ushintshe, yenze ngokunciphisa ngamandla
2 - Isifunda 1: Ngaphambi Kwenyuka Nezingxube Ze-Triceps
Kanjani : Hlala ubude futhi ubambe izinsimbi ezinhlangothini zakho. Vula izingalo kuze kube sezingeni lehlombe bese uqhubeka upheqa kuze kube yilapho izingalo ziphakathi nezindlebe. Bend the elbows bese unciphisa izisindo ngemuva kwekhanda kuya kuma-degree angama-90. Lungisa izingalo bese uzihlwitha phansi.
Ukubuyela emuva / Ukusetha / Ubude : ama-10-12 aphinde abuyele
Shintsha amandla: Sebenzisa izisindo ezinzima noma ezilula.
3 - Isifunda 1: Hlanza futhi Cindezela
Indlela Yokuqala: Qala ngezinsimbi phambi kwamathanga, izintende zingaphakathi. Phakamisa izisindo kuze kube sezingeni lesifuba emgqeni oqondile futhi uhambe ngokusheleleka, flip ugoqa phansi futhi ulinganise ukuze abe phezu kwamahlombe. Cindezela izisindo phezulu bese uhlehla phansi, flip izingalo ubuyele emgqeni isikhundla isikhundla futhi ephansi.
Ukubuyela emuva / Ukusetha / Ubude : ama-10-12 aphinde abuyele.
Shintsha ukuqina: Sebenzisa izisindo ezinzima bese wengeza isikwele
Phinda Isifunda izikhathi ezingu-1-3
4 - Isifunda 2: I-Y Chest Press
Kanjani : Ulale ebhentshini bese ubamba izinsimbi eziphakathi nesisindo esinama-elbows bent. Lungisa izingalo bese ucindezela izisindo phezulu bese uphuma nge-angi zibe y-shape. Letha izisindo ndawonye phezu kwesifuba, wehlise phansi bese uphinda.
Ukubuyela emuva / Ukusetha / Ubude : ama-10-12 aphinde abuyele
Shintsha ukujula: Yenza imishini yamakhofu avamile uma lezi zizwa zinzima kakhulu.
5 - Isigaba sesi-2: I-Arm Arnold Press eyodwa
Kanjani : Bamba isisindo esilinganiselwe noma i-kettlebell ngakwesobunxele bese ungena ngaphansi kwe-squat ngenkathi uthatha ingalo yangakwesokudla ibhalansi. Gcina i-torso iqondile, i-abs iboshwe futhi uqiniseke ukuthi amadolo aphezu kwezinzwani. Ukugcina lesi sikhundla, qalisa ngesundu esibhekene nehlombe bese uphonsa isisindo njengoba ujikeleza entendeni. Thatha ingalo phansi, ujikeleze isandla ukuze isundu sibheke kuso. Qhubeka ucindezela isisindo phezulu futhi phansi njengoba uhlala endaweni ye-squat zonke izintambo ngaphambi kokushintsha izinhlangothi.
Ukubuyela emuva / Ukusetha / Ubude : ama-10-12 aphinde abuyele
Shintsha ukuqina: Ingabe ukuhamba kumile esikhundleni se-squat
6 - Isifunda sesibili: I-Side squat ne-Kettlebell Curl
Kanjani : Bamba i-kettlebell ngakwesokudla ngakwesokunene sakho. Hamba ngakwesokudla bese ungena e-squat, uguqula isisindo phakathi kwamadolo. Njengoba uphinde uhambise izinyawo ndawonye, ugijimise isisindo se-biceps curl, uphele ngesisindo ngokuqondile. Phinda uphinde uphinde ushintshe izinhlangothi.
Ukubuyela emuva / Ukusetha / Ubude : ama-10-12 aphinde abuyele
Shintsha amandla: Thatha isikwele, sebenzisa i-dumbbell esikhundleni se-kettlebell
Phinda Isifunda izikhathi ezingu-1-3
7 - Isifunda 3: Imibuthano yesifuba
Kanjani : Ulale ebhentshini bese ubamba izinsimbi phezu kwesifuba, izintende zibheke ngaphandle. Zungeza izisindo ezizungezile kuhlangothi olubanzi njengoba ujikeleza izandla. Ukuqeda ukunyakaza kwendilinga ngaphezu kwezinyathelo, kanti izinkizi zibhekene nomunye ngenkathi zicindezela esifubeni. Phendulela izandla emuva uma ujikeleza izisindo phezulu kwesifuba ukuze izithupha zibhekane. Qhubeka ngemibuthano ebanzi, ukushintshanisa izithupha zibhekene nomunye futhi izinkizi zibhekene.
Ukubuyela emuva / Ukusetha / Ubude : ama-10-12 aphinde abuyele
Shintsha ukuqina: Shintsha izisindo zakho noma wenze izimpukane zesifuba ezivamile
8 - Isikwele 3: Incline Front Phakamisa
Kanjani : Hlala ebhodini lokuzivocavoca futhi uqhubekele phambili ukuze uhambe, izisindo esandleni ngasinye. Ukugcina izingalo ngqo, uphakamise izingalo ngqo phezulu kwehlombe. Yehlisa bese uphinda.
Ukubuyela emuva / Ukusetha / Ubude : ama-10-12 aphinde abuyele
Shintsha ukuqina: Yenza ukuhamba ngenkathi uhlezi noma umile, ngaphandle kokugxila
9 - Isifunda 3: One Arm Triceps Pushup
Indlela : Ulale ngakwesokunene sakho ngamadolo akhohliwe futhi izinyathelo zigcinwe. Gcoba ingalo engezansi ezungeze okhalweni bese ubeka isandla sokunxele phansi phambi kwakho (iminwe kufanele ikhombe ngakwesokudla). Vumelanisa i-triceps ukuphoqa umzimba uphinde uvele phansi, uqondise ingalo engakwesokunxele ngangokunokwenzeka ngaphandle kokukhiya isigqoko. Yehlisa amasentimitha ambalwa futhi uqhubeke uphonsela phezulu.
Ukubuyela emuva / Ukusetha / Ubude : ama-10-12 aphinde abuyele
Shintsha ukuqina: Gcina ingalo engezansi emhlabathini ukuze uthole ukwesekwa okungaphezulu.
Phinda Isifunda izikhathi ezingu-1-3