Pump It Up
Le nselelo yomzimba engenhla ingxube enkulu yezivivinyo ezenzelwe ukukhomba izinhlanzi zesifuba sakho, emuva , amahlombe, ama- biceps , kanye ne- triceps ngezindlela ezintsha.
Ngeqembu ngalinye lezinsimba, uzokwenza ukusetha oku-ezintathu - ukuvivinya okuhlukene kathathu okwenziwe emva kokunye. Uzobe uphumula lelo qembu lezinsizwa ngokwenza i-tri-set for a different group muscle, okwenza lokhu kube nokuzivocavoca okusheshayo, okujulile.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Ama-dumbbells ahlukahlukene, i-barbell, ibhola lokuzivocavoca, nesinyathelo noma ibhentshi.
Kanjani
- Ukufudumala imizuzu engu-5-10 ngokukhanya kwe-cardio noma ukukhanya okulula kokuzivocavoca ngezansi
- Yenza ukuvivinya umzimba ku-tri-set eyodwa ngemva komunye ngokuphumula okuncane noma okungenayo.
- Sebenzisa isisindo esanele noma ukumelana ukuze ukwazi ukugcwalisa nje kuphela inombolo ephakanyisiwe ye-reps
- Yenza isethi eyodwa ye-tri-set ngayinye yokusetha okufutshane, noma uphinde usebenze isikhathi eside
Hlela u-1 - I-Pushups
Emadolweni noma ezinzwaneni, yenza amaphuzu angu-16.
Y Press Press
Themba ebhentshini bese ubamba izinsimbi ezisindayo ezinama-elbows bent. Lungisa izingalo bese ucindezela izisindo phezulu bese uphuma nge-angi zibe y-shape. Letha izisindo ndawonye phezu kwesifuba, phansi futhi uphinde uphinde uphinde uphinde uphinde uhambe.
Izimpukane Eziphansi Nezimpukane Eziphezulu
Themba ebhentshini bese ubamba izinsimbi ezisindayo eziphakathi kwesifuba.
- Gweba izingalo ukuze ufike emahlombe, ugibele kancane kancane.
- Letha izisindo emuva, kodwa ekhoneni elingezansi ukuze izisindo ziphezu kwezinkalo.
- Yehlisa izisindo emuva phansi.
- Bese uyiphakamisa phezu kwesifuba.
Qhubeka ukushintshanisa izindiza ezivamile ngendiza ephansi ehamba ngezinyawo ezingu-12.
Hlanganisa u-2 - Amakhele we-Hammer nge-Power Squat
Bamba izisindo ezandleni zombili bese uphendulela kancane kancane, ubeke izisindo phambili zibe ngodonga lwendondo ngenkathi uhlahlela phansi ngangokunokwenzeka. Sukuma njengoba unciphisa izisindo bese uphinda uphinde uphinde uphinde uphinde uphinde uphinde uphinde uhambe.
I-Barbell Curls
Bamba i-barbell esindayo ngezandla ngaphandle kwe-shoulder shoulder-width. Vumelanisa ama-biceps ukuze unciphise isisindo ehlombe, ugcine izinhlamvu eziqondile. Yehlisa futhi uphinde uphindze uphinde uqhubeke.
Amakhondomu Okugxila
Hlala esiteji noma ebhentshini bese ubamba isisindo esinzima engxenyeni yesokunxele, i-elbow igxile ngaphakathi kwethanga lesokunxele. Vumelanisa i-bicep ukuze uthathe isisindo ehlombe. Phindela emuva bese uphinda u-12 uphinde uguquke ngaphambi kokushintsha izinhlangothi.
Phumla imizuzwana engu-30-60 bese uphinda u-Tri-Setha u-Tri-Set 2 noma uqhubekele ku-Tri-Set ezayo.
Hlela u-3 - I-Barbell Row
Bamba i-barbell ngaphambi kwamathanga, i-tip iya phambili kuma-degree angama-45 (emuva flat) bese ucindezela emuva ukudonsa i-barbell kuya enkinobho yesisu. Khululwa bese uphinda ukuphindaphinda okungu-12.
I-Row One Armed
Beka unyawo lwesokunxele esiteji noma emadolweni ebhentshini lesisindo.
Sekela umzimba ngesandla sobunxele njengoba ubamba isisindo esinzima ngakwesokunene, ulenga isisindo phansi.
Cindezela emuva ukudonsa i-elbow up motion motion kuze kube ezingeni ne torso. Phansi futhi uphinde uphinde usebenzise izinhlangothi ezingu-12, bese ushintsha izinhlangothi.
Phinda Uphendule Izimpukane
Bamba ama-dumbbells aphakathi nesisindo esikhulu bese uqala ukuhlala, ugobile ngezingalo ezilenga phansi nezinsimbi ngaphansi kwamadolo. Phakamisa izingalo ezihlangothini, kuze kube sezingeni elibhekene nehlombe, ukucindezela amahlombe ehlombe ndawonye. Yehlisa futhi uphinde uphindze uphinde uqhubeke.
Hlela u-4 - I-Overhead Barbell Press
Bamba i-barbell ngokuqondile phezulu ngezandla ngokubanzi kunamahlombe. Bend the elbows, ukwehlisa ibha kuya ngezinga leso. Cindezela up bese uphinda ukuphindwa okungu-12.
Umzila oqondile
Bamba i-barbell ngokuqondile phezulu ngezandla ngokubanzi kunamahlombe. Bend the elbows, ukwehlisa ibha kuya ngezinga leso. Cindezela up bese uphinda ukuphindwa okungu-12.
Hlanganisa ukukhipha kamuva
Themba ngehlangothini lwakho lwesobunxele ukuphumula ebholeni, ibhande elingakwesokunxele phansi ukuze uthole ukwesekwa kanye nomlenze wesokudla ngqo. Ukubamba isisindo esiphakathi ngakwesobunxele, phakamisa ingalo kuze kube sezingeni lehlombe, ubeke i-elbow kancane egobile futhi i-wrist iqonde. Phindela emuva bese uphinda u-12 uphinde uguquke ngaphambi kokushintsha izinhlangothi.
Phumla imizuzwana engu-30-60 bese uphinda u-Tri-Setha 3 bese u-Setha u-4 noma uqhubekele esilandeleni esilandelayo.
Hlunga ama-Crushers ama-Skull 5
Lala phansi, ubambe i-barbell ngqo phezulu, izandla ze-shoulder-width ngaphandle. Bend the elbows, ukwehlisa isisindo ebunzini. Cindezela up bese uphinda ukuphindwa okungu-12.
Izandiso ze-Triceps
Hlala ebholeni noma esihlalweni bese ubamba isidumbu esinamandla ezandleni zombili izingalo ziphakanyiswe phezulu, izilenze eduze kwezindlebe, izingalo ziqondile.
Bend the elbows futhi isisindo esincane kancane kancane kuze kube yilapho izigqoko zinama degree angu-90 - gcina izigqoko futhi ziqonde eduze kwezindlebe.
I-triceps yekhontrakthi bese uqondisa izintambo ukuze uqale. Phinda ukuphindwa okungu-12.
Ama-Dips
Hlala esihlalweni noma ebhentshini kanye nokulinganisela ezandleni zakho, uhamba phambili phambi kwesinyathelo ngokulinganisa imilenze. Bend the elbows futhi ephansi, ugcine amahlombe phansi kuze izimbambo zisezinyuka ezingu-90. Phinda ukuphindwa okungu-12.
Hlanganisa i-B Exchange 6 yeBhola
Tlala embhedeni bese ubeka ibhola phakathi kwezinyawo. Nciphisa izingalo nemilenze njengento ongakwenza ngaphandle kokugubha emuva, bese ubuyisa emuva, uthathe ibhola ezandleni. Yehlisa izingalo nemilenze phansi phansi futhi uqhubeke, ukushintshanisa ibhola emkhatsini wezandla nezinyawo ngokuphindaphinda kwe-12.
I-Crunch Ball
Thetha nebhola ukuphumula ngaphansi kwephakathi / phansi bese ubeka izandla ngemuva kwekhanda noma ngaphesheya kwesifuba. Vumelanisa i-abs yakho ukuze uphakamise i-torso yakho ebhokisini, udonsa phansi phansi u-ribcage wakho phansi ohlangothini lwakho. Yehlisa futhi uphinde uphindze uphinde uqhubeke.
Iplanki
Ngena endaweni yeplanki, eziphambili namadolo noma izinzwane bese ubamba imizuzwana engu-30.
Phumla imizuzwana engu-30-60 uphinde ubuyekeze u-Tri-Set 5 bese u-Tri-Set 6 noma usuqedile!