Ukusebenza okuphezulu kwe-Chest 10 okuzokwakha amandla

I-Pushups - I-Pushups eguquliwe

Esinye sezivivinyo ezivame kakhulu zesifuba yi-pushup. I-pushup iyindlela enhle kakhulu yokusebenza esifubeni ngaphandle kwemishini. Kuyinto eyintandokazi ngoba iyinhlangano yenkimbinkimbi ehlanganisa imisipha namalungu amaningi. Lokhu kusho ukuthi akusebenzi nje esifubeni, kuhlanganisa izingalo, amahlombe, umgogodla nemilenze. Le nguqulo eguquliwe, emadolweni, inikeza ukwesekwa okungaphezulu komzimba nangaphezulu. Uma ungumqali noma ungenawo amandla angaphezulu omzimba ophezulu, lokhu kuhamba okuhle ukuqala ngawo.

1. Qala kuzo zonke ezine ezinezandla kancane kancane kunamahlombe.
2. Hamba ngamadolo emuva kancane ukuze uncike isisindo sakho ezandleni bese uphawula emuva kusukela ekhanda kuze kube semadolweni.
3. Donsela ngaphandle, bese uphindela emuva, uphonsa izigqoko nomzimba ophansi phansi kuze kube yilapho izimbambo zingama-angles angu-90 degree.
4. Phinda uphinde uphinde uphinde uhlele amasheya angu-1 kuya kwangu-3 aphinde abuyele ku-16 kuya ku-16.

Amathiphu

• Ungakhokheli nge-chin chin. Gcina ikhanda lakho phansi ukuze intamo yakho ihambisane nomzimba wakho wonke kulo lonke ukuhamba.
• Gwema ukunamathela emoyeni ukuze wenze umsebenzi ube lula.

2 - Pushups kuBhola

Ibhola lokuzivocavoca linganezela isici esihlukile kumapushups asendabuko, okwenza kube lula noma kunzima, kuye ngokuthi ubeka kuphi. Le nguqulo iboniswa ngezinyawo ezitholwa ebhola, okuyi-pushup ehamba phambili. Ungenza lokhu kuhambe kalula ngokuhambisa ibhola phezulu (ukuze ama-shins noma amathanga aphumule ebhola).

1. Hamba phansi phansi ibhola phambi kwakho uphinde uqhubekele phambili kuwo, uhamba ngezandla lapho ungakwazi ukusekela kahle umzimba wakho nge-abs, amahlombe ahlehlisiwe futhi umzimba uqonde ngqo.
2. Beka izandla kancane ngokubanzi kunamahlombe bese uhlola ukuze uqiniseke ukuthi awunamatheli phakathi. Uma ukhona, zama ukubuyela emuva kancane ukuze uthole ukwesekwa okwengeziwe.
3. Bend ama-elbows bese wehlisa phansi kuze kube yilapho ama-elbows akho angama-degree angama-90.
4. Cindezela emuva ukuze uqale futhi uphinde uphinde uhlele izintambo ezingu-1 kuya kwezingu-10 eziphindaphindiwe ezingu-10 kuya ku-16.

Amathiphu

• Ungakhokheli nge-chin chin. Gcina ikhanda lakho phansi ukuze intamo yakho ihambisane nomzimba wakho wonke kulo lonke ukuhamba.
• Ukufakela ibhola njengoba kudingeka ukuze uzinikele ngokwengeziwe. Ukugcina ibhola ngaphansi kwezintambo noma izintambo ezingaphezulu kuzohlinzeka ngokusekelwa komzimba kakhulu.
• Gcina umzimba ngokuqondile. Ungagodli phakathi, futhi ungavumeli amahlombe akho agibele phezulu. Umhlane wakho ongenhla kufanele ube flat.
• Ukuze uguqule, zama lokhu ukuhamba ngamadolo akho noma ezinzwaneni zakho.

3 - ama-Pushups

Ukuze usebenzise imisipha yesifuba kanye nezingalo nomgogodla, akukho lutho olufana ne-pushup enhle endala. Le nguqulo yendabuko iyindlela enhle yokusebenza umzimba ophezulu ngaphandle kwemishini.

1. Yehla ezandleni nasemadolweni, ubeke izandla kancane ngokubanzi kunamahlombe.
2. Phakamisa amadolo ukuze uphumule ezandleni nasezinzwaneni. Gcina u-abs ungahlanganyeli futhi uqinisekise ukuthi umzimba wakho uqondile kusuka ekhanda kuya ezithende.
3. Bend the elbows bese wehla zibe pushup kuze izindebe zakho kukhona cishe 90 degrees.
4. Cindezela emuva ukuze uqale futhi uphinde uphinde uhlele izintambo ezingu-1 kuya kwezingu-10 eziphindaphindiwe ezingu-10 kuya ku-16.

Amathiphu

• Ungakhokheli nge-chin chin. Gcina ikhanda lakho phansi ukuze intamo yakho ihambisane nomzimba wakho wonke kulo lonke ukuhamba.
• Gwema ukugoqa phakathi. Uma kunjalo, thatha amadolo owodwa noma womabili phansi ukuze unikeze ukweseka okwengeziwe emuva. Ukuqinisa ingqikithi kungasiza ekuhlinzekeni ukuzinza okwengeziwe.
• Ukuze ushintshe, zama lokhu ukuhamba ngamadolo akho.

4 - Pushup nge Medicine Ball

Into enhle mayelana ne-pushups, ngaphandle kwayo yonke imisipha ayisebenzayo, yukuthi kunezinhlobo eziningi kakhulu ongahlala uthola inguqulo eyokusebenzela. Lokhu kusebenza okuhle kumzimba ophezulu, kodwa futhi kuyinto enhle kakhulu. Ukuphakamisa isandla esisodwa kwibhola lezokwelapha kunezela inselelo entsha, futhi ukugoqa ibhola ngesandla esisodwa kubandakanya i-abs futhi kunezela into eguquguqukayo ongayitholi ngokuvamile nge-pushups yendabuko.

1. Ngena esimweni esiphansi emadolweni (lula) noma izinzwane (kunzima kakhulu). Qiniseka ukuthi umzimba uhamba ngokuqondile ne-abs futhi emuva ngqo.
2. Faka isandla esisodwa kwibhola lomuthi bese ugcina elinye phansi. Thola ibhalansi yakho bese ungena ngaphansi kwe-pushup.
3. Phindela emuva bese ugoqa ibhola ngaphesheya kwesinye kwesinye isandla bese ungena ngaphansi kwe-pushup.
4. Qhubeka ugqagqa ibhola emuva nangaphandle ukuze uqhubekele izinyathelo ezingu-1 kuya kwezingu-3 eziphindaphindiwe ezingu-10 kuya ku-16.

Amathiphu

• Ngokuvamile ungathola amabhola ezemithi ezithambile ezenza lokhu kube lula.
• Gcina umzimba ukulungiswa. Ngokuphakamisa isandla esisodwa, kungenzeka ukuthi awunalo uhambo olufanayo lokunyakaza, ngakho-ke kuyancipha nje uma ukhululekile.
• Gcina umzimba ngokuqondile. Ungagodli phakathi, futhi ungavumeli amahlombe akho agibele phezulu. Umhlane wakho ongenhla kufanele ube flat.

5 - I-Barbell Bench Press

Umshini we-bench ungenye indlela ehamba ngayo evamile emisipha emikhulu yesifuba. Amahlombe kanye ne-triceps nawo ahilelekile kulokhu kuvivinya, okwenza lokhu kube inhlangano yenkampani. Ukuze uthole ukuhlukahluka, zama lokhu ebhentshini elithambekele, elizogxila engxenyeni engenhla yesifuba.

1. Lala phansi ebhentshini, isinyathelo noma phansi. Qala nge-barbell hovering ngaphezu kwesifuba, ama-elbows aphethwe. Beka izandla ku-bar kancane ngokubanzi kunamahlombe.
2. Vumbela isifuba bese uphonsa isisindo ngqo phezu kwesifuba ngaphandle kokuvala izingxube phezulu.
3. Bend the elbows bese unciphisa isisindo phansi kuze izindebe zingaphansi kwezinga lesifuba.
4. Phinda amaqoqo angu-1 kuya kwangu-3 aphinde abuyele ku-16.

Amathiphu

• Gcina i-abs ingene ngemvume kulo lonke ukuhamba ukuvikela umhlane wakho.
• Gcina ukuhamba kancane futhi kulawulwe - zama ukungasebenzisi umfutho.

6 - I-Dumbbell Chest Press

Ukwenza ucingo lwe-chest nge-dumbbells esikhundleni se-barbell kungeza isici esihlukile emisebenzini yakho yesifuba, ngoba izingalo zombili manje kufanele zisebenze ngokuzimela komunye nomunye. Lokhu kuhle ukusebenza zombili zombili zomzimba, futhi umshini we-dumbbell esifubeni wenza umsizi omuhle ekusebenziseni i-barbell.

1. Lala phansi ebhentshini noma isinyathelo bese uqala ngezinsimbi esandleni ngasinye ngokuqondile phezulu kwesifuba, izintende zibheke ngaphandle.
2. Bend izimbambo bese wehlisa izingalo kuze kube yilapho izingxube zingaphansi kwesifuba (izingalo kufanele zibukeke njengezikhala zomgomo).
3. Cindezela izisindo emuva ngaphandle kokuvala izingxube bese uziletha ndawonye.
4. Phinda amaqoqo angu-1 kuya kwangu-3 aphinde abuyele ku-16.

Amathiphu

• Gcina i-abs ingene ngemvume kulo lonke ukuhamba ukuvikela umhlane wakho.
• Gcina ukuhamba kancane futhi kulawulwe bese uzama ukungasebenzisi ukujula.

7 - I-Chest Press ngeBands Resistance

Ukusebenzisa ibhande lokumelana kuyindlela enhle yokukhomba isifuba ngendlela ehlukile futhi ushintshe izinto lapho umzimba ojwayelekile uthola kancane kancane. I-band ingenza ukuthi lo msebenzi uzizwe unzima, kodwa uhlale ulawula izinga lezinkinga ngokuhamba eduze noma phambili kude nendawo yebhande.

1. Gcoba ibhande nxazonke okuthile okuzinzile ngemuva kwakho bese ubamba ngezandla zombili ukuze izibopho zigijime ngaphakathi kwezingalo.
2. Zibeke wena kude kakhulu (noma uhlezi noma umile) ukuze ube nokuphazamiseka kuma-bands.
3. Qala ukuhamba ngezinsimbi ezigobile, izintende zibheke phansi.
4. Cindezela isifuba bese ucindezela izingalo phambi kwakho, ugcine ibhande elizinzile. Ungalokothi ukhiphe ama-elbows.
5. Phinda amaqoqo angu-1 kuya kwangu-3 aphinde abuyele ku-16.

Amathiphu

• Ungavumeli izimbongolo zihambe kakhulu uma uletha izingalo. Lokhu kungabangela amahlombe, futhi ufuna ukugcina wonke umsebenzi esifubeni.
• Gcina ukuhamba kancane futhi kulawulwe - zama ukungasebenzisi umfutho.
• Lungisa isikhundla sakho noma uhlanganise izibopho ezizungezile izandla zakho uma udinga ukungezwani okuningi.

8 - Ikhefu Fly with Dumbbells

I-fly fly isinye indlela yokusebenza imisipha emikhulu yesifuba ngokugxila engxenyeni yangaphandle yesifuba. Izimpukane zenza ukuxhasana okuhle kokubili kumashini omshini we-chest kanye nama-pushups ngoba lezo zinyathelo zihamba; inhlanzi iyinhlangano yokuzihlukanisa. Cishe uzodinga ukusebenzisa isisindo sokukhanya sezimpukane, futhi kufanele uqaphele lapho wehlisa izingalo ukuze ugweme ukulimaza amahlombe noma ukulahlekelwa ukulawula izisindo.

1. Ulale phansi, ibhentshi noma isinyathelo. Bamba izinsimbi phezu kwesifuba nezintende zibhekene nomunye.
2. Ukugcina ama-elbows kancane egobile, wehlisa izingalo ezihlangothini nangaphansi kuze kube sezingeni lesifuba.
3. Gcina izingxube esimweni esinqunyiwe futhi ugweme ukwehlisa izisindo kakhulu.
4. Cindezela isifuba ukubuyisela izingalo njengokungathi ubamba isihlahla.
5. Phinda amaqoqo angu-1 kuya kwangu-3 aphinde abuyele ku-16.

Amathiphu

Yenza lo msebenzi ngebhola ukuze ungeze inselele yokulinganisela.

I-9 - I-Chest Finyelela nge-Medicine Ball

Isifuba sithungatha ukuhamba okucashile nokuningi kohlelo lokusebenza lwe-isometric olwenza imisipha yesifuba nehlombe. Nakuba lokhu kungesiwo umsebenzi omkhulu kakhulu, kuyindlela enhle yokufudumala esifubeni ngaphambi kokunye ukuvivinya umzimba. Noma, ungangezela lokhu kuhamba ekupheleni kwesifuba sakho ukuze uthole ukukhathala okuncane emisipha.

1. Hlala ngqo ngqo ebhola noma esihlalweni, buyela ngqo futhi ungene ngemvume.
2. Bamba ibhola lomuthi esikhwameni sesifuba bese ucindezela ibhola ukuze uvumelane nesifuba.
3. Ngenkathi uqhubeka ucindezela ibhola, kancane kancane uqondise izingalo, uthathe ibhola ngqo phambi kwakho kuze kube yilapho izingalo ziqondile.
4. Gcina ingcindezi eqinile kwibhola kulo lonke ukuhamba.
5. Yenza ibhola libuyele esifubeni bese uphinda uphinde uhlele ama-1-3 we-10-16.

10 - I-Chest Press ne-Dumbbells - Ehlukile

Ukuhlukahluka okuthakazelisayo komshini wendabuko we-dumbbell esifubeni kuyinselele kunokuba ubheke, ikakhulukazi uma ukwenza ebhodini lokuzivocavoca. Ngokushintsha izingalo, ungeza amandla omusha ekuhambeni lapho kufanele uhlangane nomgogodla wakho ukugcina umzimba uzinzile. Uma wenza le nguqulo, kungase kudingeke ukuthi uhambe ngokukhanya phezu kwezisindo. Ungase ufune ukuyizama ebhentshini noma phansi ngaphandle kokuhambisa ibhola lokuzivocavoca.

1. Lala phansi ebhentshini, isinyathelo, ibhola noma phansi. Qala ngezilonda esandleni ngasinye ngokuqondile phezulu kwesifuba, izintende zibheke ngaphandle.
2. Gcina ingalo engakwesokunxele isendaweni ngenkathi ugoqa isigqoko sokunene bese uhlehlisa ingalo kuze kube yilapho noma ngaphansi kwesifuba (ingalo kufanele ibuke njengento yokuthunyelwe).
3. Cindezela ingalo isipele ngaphandle kokuvala i-elbow, bese uphinde uphinde uphinde uhambise ngakwesokunxele ngenkathi ugcina ingalo efanele endaweni.
4. Qhubeka ukushintshanisa izinhlangothi, uhlanganyele ne-abs ukugcina isibhamu ekuhambeni.
5. Phinda amaqoqo angu-1 kuya kwangu-3 abuyele ku-16 kuya ku-16 ekhanda ngalinye.

Amathiphu

• Gcina i-abs ingene ngemvume kulo lonke ukuhamba ukuvikela umhlane wakho.
• Gcina ukuhamba kancane futhi kulawulwe - zama ukungasebenzisi umfutho.