Sebenza amaqembu amaningi ama-muscle ngesikhathi esisodwa
Izivivinyo eziyinkimbinkimbi zisebenza amaqembu amaningi omzimba njengamilenze kanye ne-butt nama-squats; amahlombe kanye nezikhali ezinomshini ophezulu; kanye nezinhlobonhlobo zemisipha kanye namaqembu ezinsizwa ezinokuzibulala . Amalungu amaningi ahilelekile.
Ngaphandle kwalokho, ukuzivocavoca umzimba kuyindlela yokuqeqesha isisindo egcizelela inani elilinganiselwe lamaqembu omzimba futhi ngokuvamile lihlangene elilodwa; isibonelo, amathole asempumalanga yomlenze ophansi, i-biceps yezingalo ezingenhla, noma amathumbu ayisithupha emaphakathini.
Okulandelayo yizibonelo zezivivinyo zomzimba.
I-Squat (i-Quadraceps, i-Hamstrings, i-Glutes, Emuva)
Izikwele zingenziwa nge-barbells, ama-dumbbells, umshini we-Smith , ama- kettlebells , amapuleti, kanye nezikhundla ezihlukene zomlenze, ngomlenze owodwa noma emibili, emhlabathini noma emkhatsini wezinyawo , nge- bodyweight kuphela, nangamacebo ahlukahlukene okusetha nokuphindaphinda. Izinhlobonhlobo zivame! Ngokwesibonelo:
- Barbell front squat (barbell phambi)
- Barbell emuva squat (barbell ngemuva ngemuva trapezius)
- I-dumbbell squat (ezinhlangothini. Esifubeni noma emahlombe)
- Isikwele esisodwa somlenze
- Split squat (umlenze owodwa phambili, owodwa emuva)
- Isikwele esisodwa semilenze esisodwa (umlenze uhlala ebhentshini)
- Hack squat machine
- Hack squat (barbell)
- Iphansi ukuya emhlabathini noma uhlangothi olulodwa nje
- I-Wide stance squat (Sumo)
- I-squat squat
Ikhomba Okuphawulayo
- Ungadonseli emuva, wehla noma ukhuphuke. Hlala uqonde. Ukubuyisela emuva kwesisindo kungabangela umonakalo kumgogodla ophezulu noma ophansi.
- Gcina amadolo ekudluleleni amaphuzu ezinzwane ngangokunokwenzeka. Lokhu ngokuvamile akulungile ukuhlangana kwegolo. Hlanganisa ifomu elihle futhi ungakhathazeki kakhulu uma lokhu kwenzeka ngezikhathi ezithile. (Izindebe ezindala zingenza lokhu kube inkinga.)
- Gcina lezo zithende zitshalwe ngokuqinile emhlabathini futhi amadolo ahlanganiswe ngezinyawo futhi angafaki ngaphakathi noma ngaphandle.
- Zama ukungaboni phansi - bheka phambili phambili - noma okungenani uqaphele ukuthi umhlane wakho kanye ne-butt usezingeni elifanele: buyela emuva ngqo, butt extension.
I-Deadlift (i-Quads, i-Hamstrings, i-Abs, i-Arms, Emuva)
I- deadlift ingenye yezindlela ezihamba kahle kakhulu ezenzakalweni ezizungezile ze-compound for conditioning jikelele.
Isebenza amaqembu amaningi ama-muscle.
- Qinisekisa imisipha yomzimba ngokuwashaya. Unamahlombe amakhulu, uguqa phansi, uguqa ngamadolo, bese ubamba ibha ngokugqoka noma ukuxuba.
- Ukuqonda ibha ngaphandle komugqa wamadolo. Izinzwane kufanele zibe ngaphansi komugqa wendawo. Gcina emuva ngokuqondile ngaphandle kokugoqa emahlombe nasemgodleni. Gcina lezo zinyopho phansi, butt out.
- Phakamisa ibha ngokunyakaza phezulu ngemilenze emadolweni. Qaphela ukuthi ungalokothi uphakanyise iziqhumane kuqala ukuze i-trunk iqhube phambili futhi emuva kugxile. Ungabambeli umoya.
- Ungazami ukudonsa ibha phezulu ngezandla. Izingalo zihlala zingaphansi kwezingcindezi ngenkathi zibopha ibha njengoba imilenze iphakamisa. Cabanga ngemilenze kanye namahlombe athuthela phezulu ngokubambisana ekhanda iphuzu lokulinganisa.
- Ibha kufanele idle imifino bese iphumula eduze kwethanga njengoba ufinyelela ukuphakama okugcwele. Phonsa amahlombe emuva ngangokunokwenzeka ngaphandle kokuguqula emuva.
- Yehlisa ibha phansi ukuze uqinisekise ukubuyela emuva ngqo. Ngesisindo esincane, ungenza okuphindaphindiwe lapho uhlehlisa khona ibha ukuze ubheke noma uphinde uqondise ngaphandle kokukhulula ukubamba kwakho ibha.
I-Bench Press (Isikhomba, Ama-Efa, ama-Triceps)
Umshini we- bench wakha imisipha yesifuba kanye ne-triceps ngemuva kwezingalo kanye nemisipha ye-shoulder deltoid.
Ungenza lo msebenzi nge-barbells noma ama- dumbbells - noma ngomshini we-Smith, ovimbela indlela ye-barbell bese wenza umsebenzi ube lula kancane. Okunye ukuhluka kuhlanganisa ukugxila noma ukwehla ibhentshi ukugcizelela imisipha engaphezulu noma ephansi yesifuba.