Ukuqeqeshwa okuyisisekelo / okuphambili kwe- back and biceps kugxile ekwakheni amandla nasezintweni ezibuthakathaka ezingxenyeni ezingamatsheni, ezansi phansi, ama-rhomboids, zombili izinhloko ze-biceps nezibikezelo.
Ukuzibandakanya kuhlanganisa ama-superset, okusho ukuthi uzokwenza umzimba womzimba owodwa we-muscle, uphumule uphinde uphinde ubuyele izikhathi ezingu-1 noma ngaphezulu, usebenzisa isisindo esanele ukuthi ugcwalise kuphela ama-10-12. Lo msebenzi uzothatha cishe imizuzu engama-45 kuye ngokuthi izikhathi zakho zokuphumula nokuthi zingaki ama-supersets ozikhethayo ukuqedela.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Ama- dumbbells ahlukahlukene, i-barbell, isihlalo noma ibhola, kanye nebhande lokumelana .
Indlela yokwenza umsebenzi wokubuyela emuva ne-biceps
- Qala ngeminithi emihlanu yokufudumala kwe- cardio ekhanyayo (ukuhamba endaweni, njll)
- Yenza ukuvivinya umzimba ku-superset ngayinye, phumula imizuzwana engu-30-60 bese uphinda
- Ukuze uthole ukuqeqeshwa okunzima ngokwengeziwe, phinda ngamunye uhlelwe ngokuphindwe izikhathi ezingu-3
- Ukuze uthole ukukhanya kokukhanya, qedela isikhathi ngasinye esingu-1 esiphezulu
- Khetha isisindo esikuvumela ukuba uqede isethi ngayinye ngesimo esihle. I-rep yokugcina kufanele ibe nzima kakhulu, kodwa ingenakwenzeka.
1 - Ukufudumala: Izandiso Emuva
Izandiso Emuva
Ukuqamba amanga phansi ngezandla kungemuva ngemuva noma ukushaya ikhanda kancane. Phakamisa umzimba ophezulu phezulu emhlabathini ngamasentimitha ambalwa, ugcine ikhanda nentamo ngokuvumelana. Ukuze kube inselele, bese uphakamisa izinyawo emilenzeni yokugcina imilenze eqondile (amadolo akudingeki abe ndawonye), ubambe ama-2counts, aphansi bese uphinda u-20 ubuyeke.
2 - Ukufudumala: I-Row One Army - Ukukhanya
I-Row One enezikhali ( Ukukhanya)
Beka unyawo lwesokunxele kwisinyathelo bese ubamba isisindo esiphakathi ngakwesokunene. Cindezela emuva ukudonsa i-elbow up motion motion kuze kube ezingeni ne torso. Phindela emuva bese uphinda uphinde usebenzise izinhlangothi ezingu-12, bese ushintsha izinhlangothi.
3 - Superset 1: Row One-Armed - Kunzima
I-Row One Armed (Inzima)
Beka unyawo lwesokunxele ngesinyathelo bese ubamba isisindo esinzima ngakwesokunene. Cindezela emuva ukudonsa i-elbow up motion motion kuze kube ezingeni ne torso. Yehla bese uphinda u-10, bese ushintsha izinhlangothi.
4 - I-Barbell High Row
I-Barbell High Row
Bamba i-barbell enesisindo esinamandla ngezandla ze-shoulder-width ngaphandle. Ithiphu kusukela ezinkalweni (emuva kwesigcawu no-abs engenzile) kuze kube yilapho ngemuva kuhambisana nendawo. Cindezela ndawonye amahlombe lapho udonsa isisindo esifubeni. Yehlisa futhi uphinde uphindze uphinde uqhubeke. Gcina i-abs futhi iguqe amadolo njengoba kudingeka ukuze usekele emuva.
Phinda i-Superset 1
5 - Superset 2: Barbell Row
I-Barbell Row
Bamba i-barbell esindayo phambi kwamathanga, ububanzi be-shoulder shoulder-width bese uphonsa phambili kuya kuma-degree angama-45, ungenayo futhi uphinde uphawule. Cindezela emuva ukuze udonsa i-barbell kuze kufike enkinobho yesisu, ugxile kuma-lats (imisipha ngakwesinye icala ngemuva). Yehlisa futhi uphinde uphindze uphinde uqhubeke.
6 - I-Dumbbell Pullover
I-Dumbbell Pullover
Themba ebhentshini noma ibhola (njengoba kubonisiwe), ubambe isigungu esinamandla ezandleni zombili phezulu. Nciphise isisindo sekhanda lakho, izingalo ziboshwe kancane, uze ufike ngezinga lebheksi. Cindezela emuva ukuze udonsa isisindo uphinde uphinde uphinde uphinde uqhubeke.
Phinda i-Superset 2
7 - Superset 3: Imigqa egcwele
Imigqa egcwele
Phonsa unyawo lwesokunxele esitebhisini bese ubamba isidumbu esisindayo esisesandleni sokunene, ingalo ibheke phansi futhi isundu sibheke ngemuva kwegumbi. Hlanganisa ama-shoulder blade (rhomboids) ukudonsa ingalo kuze kufike ehlombe lehlombe, ngokuphambene nomzimba (njengokungathi uletha isisindo emgqeni wakho). Phezu kokunyakaza, i-elbow kufanele ibhekane nohlangothi lwegumbi. Yehlisa futhi uphinde uphindze uphinde uqhubeke.
I-T-Tull kanye ne-Y-Bulls ngeBands Resistance
Ama-T-Pulls kanye ne-Y-Amabhola ngamabhande wokuphikisa
Hlala phansi bese ugibela ibhande nxazonke zombili izinyawo, ubambe ukuphela kwebhande elinesibopho sokucindezela. Ukugcina ukugoba okuncane ezinhlangothini, Cindezela amahlombe ukuze uvule izingalo ohlangothini oluthile. Buyela ekuqaleni futhi, ngalesi sikhathi, thatha izingalo uphinde uphume ngendlela efana nayo. Gcina amahlombe phansi futhi emuva kuqondane kulo lonke ukuhamba. Qhubeka ukushintshanisa i-t-pull ne-y-pull for reps 12 (1 rep ihlanganisa kokubili t-pull kanye y-pull).
Phinda i-Superset 3
9 - Superset 4: Barbell Curls
I-Barbell Curls
Bamba i-barbell esindayo ngezandla ngaphandle kwe-shoulder shoulder-width. Vumelanisa ama-biceps ukuze unciphise isisindo ehlombe, ugcine izinhlamvu eziqondile. Yehla bese uphinde uphindwe izikhathi ezingu-10.
10 - Nciphisa Amakhekhe
Hlanganisa amakhukha
Hlala ebhola ngezinsimbi ezinzima ukuphumula emathangeni aphezulu. Hamba ngezinyawo, ujike phansi ibhola kuze kube yilapho usendaweni yokuhamba. Bamba izisindo ngezintende bese uphawula ama-biceps ukuze unciphise izisindo ezibhekene namahlombe. Yehlisa futhi uphinde uphindze uphinde uqhubeke.
Phinda i-Superset 4
11 - I-Superset 5: Ama-Curls womculo
Ama-Curls womculo
Hamba ngezinyawo mayelana nobubanzi be-hip-width, ubambe ama-dumbbells asindayo enezintende ezibhekene nazo. Cindezela ama-biceps ukuze unciphise izisindo ezibhekene namahlombe. Kanciphisa kancane izisindo bese uphinda uphinde uphinde uhambe.
12 - I-One-Arm Preacher Curl
I-One-Arm Preacher Curl
Hamba phansi phansi umzimba wakho usekelwa ebhola bese ubeka isisindo esinzima phansi phambi kwakho. Phonsa ingalo efanele ibhola, uthathe isisindo futhi uvumelane ne-biceps ukuze unciphise isisindo ehlombe. Yehlisa futhi uphinde uphinde uhambe kabusha ngaphambi kokushintsha izinhlangothi.
Phinda i-Superset 5
13 - I-Superset 6: I-Biceps Reverse Curls
Biceps Reverse Curls
Bamba izinsimbi ezisindayo eziphakathi nezintende ezibhekene namathanga. Gweba izisindo phezulu emahlombe bese uhlehlisa phansi. Ngenxa yokuthi izintende zezandla zakho zibhekene nazo, izandla zakho ziyovulwa ngokwemvelo phezulu kwenhlangano. Phinda ukuphindwa okungu-12.
14 - Ukuhlelwa kwezingqimba zeBarbell Concentration
Uhlezi izikhonkwane zeBarbell Concentration
Hlala esihlalweni noma ebhentshini bese ubamba i-barbell ephakathi ngezandla mayelana nobubanzi be-shoulder. Bend phezu, ugcine i-back back flat kanye ne-abs engenzile, ubeke izingxenyana ngaphakathi kwamathanga. Ukuqala ukuhamba ngezingalo eziqondile, i-curl i-barbell kuze kube phezulu ngangokunokwenzeka (ububanzi bokuhamba buzoba buncane ngenxa yesikhundla sakho) bese uhlehla phansi, uphinda ngokuphindaphindiwe okungu-10. Gcina ingqikithi eqinile kulo lonke ukuhamba.