Lokhu kulandelana kokuzivocavoca kuhloswe yiqembu ngalinye lezinsimba
Lokhu kusetshenzwa komzimba okuyinselele kunamathemba wonke umsimba emzimbeni wakho, kufaka phakathi izinkalo, ugwegwe, amathanga, esifubeni, emuva, emahlombe, nezingalo.
I-tri-set ngayinye ihlanganisa ukushintshana kokuzivocavoca 3 kweqembu elilodwa lezinsimba ezinezivivinyo ezi-3 ezivela eqenjini elithile lezinsimba (okwenza lokhu kusebenze kabili kokuhlelwa kwe-tri-set). Phinda isethi ngayinye ngayinye kanye nokuqeqeshwa okuhle, noma kabili uma ufuna ngempela inselelo.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo futhi ushintshe noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungaboni kahle.
Izinto ezidingekayo
Ama- dumbbells ahlukahlukene, i-barbell, i-pull-up bar (noma ibhande lokumelana ), ibhola , nesiteji noma isiteji.
Indlela yokwenza umsebenzi wokuQinisa amandla we-Total Body Tri-Set
- Vumbela ama-5-10 amaminithi we- cardio elula
- Yenza ukuvivinya umzimba ku-tri-set ngayinye, enye ngemva komunye ngokuphumula okuncane kakhulu phakathi
- Ukuze usebenze isikhathi eside, uqedela isethi ngayinye yesithathu noma izikhathi ezingaphezulu
- Sebenzisa isisindo esanele ukuthi ungagcwalisa kuphela inombolo oyifunayo ye-reps
Hlanganisa u-1 - Izikwele zeBhola
Beka ibhola lokuzivocavoca elingaphansi komzimba odongeni bese ulencike kulo, ubambe izinsimbi ezinzima.
Ngaphansi kwe- squat , cindezela isipele futhi uphinde ubuyekeze izikhathi ezingu-12.
Ukujima
Emadolweni noma ezinzwani, yenza izimpikiswano ezingu-16. Ama-push-up emadolweni adinga amandla angaphansi, ngakho-ke ungase ufise ukwakha ukucindezela kusuka ezinzwaneni.
I-Hover Squat
Hamba ngezinyawo u-hip-width ngaphandle bese ubamba izinsimbi eziphakathi nendawo ezisindayo emahlombe akho noma emaceleni. Bona isithombe sefomu elifanele.
I-Squat phansi yezinombolo ezingu-2, ubambe ngezansi ngezibalo ezingu-4, bese ufika nezibalo ezingu-2
Phinda u-8 kabusha.
Iphikisele ukunyakaza
Gcoba ibhande lokumelana eduze nomuva wakho ongenhla. Funga izibhamu ngesandla ngasinye. Ngenkathi ubambe izibhamu noma izibambo, faka izandla phansi, kancane kakhulu kunamahlombe
Esikhundleni sokuthi (ngamadolo noma izinzwani), bhonsa ama-elbows ukwehlisa kude ngangokunokwenzeka futhi uphakamise isipele. I-tubing izokwandisa ukumelana, okwenza umsebenzi ube nzima kakhulu futhi ngaleyo ndlela kuphumelele nakakhulu.
Phinda ukuphindwa okungu-12.
I-Squat eyodwa-Legged
Faka ibhola lokuzivocavoca elikhulu elibhekene nodonga. Hlala ngokumelene nebhola ukuze isekele emuva. Phakamisa unyawo olulodwa phansi bese uzincipha ungene esikhwameni esisodwa semilenze, nje amasentimitha ambalwa phansi.
Phonsa isithende bese uphinda uphinde uphinde uguqule imilenze.
Bamba izinsimbi ukuze wengeze kakhulu uma ufisa.
Tri-Setha 2 - Qala Nge-Side Step-Ups
Hamba ngaseceleni kwesiteji noma ipulatifomu, ubheke ngakwesokudla sakho. Bamba isidumbu esinamandla ezandleni zombili.
Hamba phansi ngomlenze wesokudla, uhlehlise e-squat futhi ugcine umhlane uqondile, i-torso iqonde futhi ingekho.
Phindela emuva uphinde uphinde uphinde uhambe kabusha ngaphambi kokushintsha izinhlangothi.
I-Barbell Bench Press
Themba ebhentshini noma isinyathelo bese ubamba i-barbell esindayo ngezandla ngokubanzi kunamahlombe. Nciphisa isisindo esifubeni sakho bese ucindezelezela, uphinde uphinde uphinde uphinde uphinde uqhubeke.
Isinyathelo-Ups
Beka unyawo olufanele esiteji, udlulisele isisindo esithende bese ushaya esithendeni ukuze ufike esiteji.
Phindela phansi bese uphinda zonke izintambo emlenzeni wesokudla ngaphambi kokushintshela kwesobunxele.
Qedela ukuphindaphinda oku-12 ohlangothini ngalunye.
Izimpukane ezihlukile
Khetha isisindo esinzima ngokulinganisela. Ngenkathi ulele emhlane wakho, phakamisa isisindo ngesandla sokunene bese uhlehla eceleni kuze kube yilapho ufana nebhentshi.
Cindezela isifuba ukuba uphakamise isandla, shintsha izandla bese uphinda ngengalo yesokunxele.
Qhubeka ukushintshanisa ngokuphindaphinda kwe-16.
I-Crossover Isinyathelo-Ups
Yima eceleni kwesiteji noma yesikhulumi bese uwela umlenze wesokunxele phezu komlenze wokunene, ubeka unyawo lwakho lube nesitezi esiteji.
Gcina isikwele sakho esikhwameni phambi kwekamelo njengoba ucindezela phezulu ngomlenze wesokunxele, ulethe unyawo olungakwesokunene ngakwesokunxele.
Phindela emuva ngenyawo elifanele bese uphinda uphinde uphinde uphinde uqhubekele emlenzeni ngamunye.
Hlanganisa i-Press Chest
Lala phansi ebhentshini elithambekele noma ngesinyathelo esithambekeleyo nekhanda lakho ekugcineni okuphezulu kokuncipha. Bamba izinsimbi ezinzima esandleni ngasinye, ugcine izingalo zakho ngqo phezu kwesifuba , izintende zibheke ngaphandle.
Bend the elbows bese unciphisa izingalo phansi kuze izingqimba zingaphansi kwesifuba.
Cindezela izisindo uphinde uphinde uphinde uphinde uphinde uqhubeke.
Lona ukuphela kwe-Tri-Set yesibili
Hlela ngoku-3: Qala nge-Lunge
Yima endaweni yokuhlukanisa, unyawo olulodwa ngezinyawo ezintathu phambi komunye. Gcina izingalo zakho ezinhlangothini zakho, ubambe izinsimbi esandleni ngasinye, uphonte ngamadolo.
Nciphisa amadolo abuyele phansi, ugcine isithende sangaphambili kanye namadolo ngqo ngqo phakathi nendawo yonyawo.
Gcina i-torso iqondile futhi ungenayo lapho uqhuma isithende sangaphambili bese ubuyela emuva.
Phinda konke ukuhlelwa kolunye uhlangothi ngaphambi kokushintsha izinhlangothi.
Vula-Ups noma i-Lat Pulldown nge-Band
Kulo msebenzi, ungenza ukudonsa noma i- lat pulldown nge-band.
Ku-bar yokudonsa noma kusiza umshini we-chin-up, yenza okuningi ukudonsa phezulu (izintende zibheke ngaphandle) ngangokunokwenzeka. Ukudonsa kahle kuhlanganisa ukudonsa umzimba wakho wonke phansi kuze kube yilapho isikhumba sakho singaphezu kwebha.
Ukukhunjulwa kunzima kakhulu kubantu abaningi, ngakho-ke ukunyakaza okunye kungase kube ukukhetha okungcono. Ihamba nge-lat pulldown emshinini noma isebenzisa ibhande, iphinda iphinde iphindwe izikhathi ezingu-16 ohlangothini ngalunye.
I-Sliding Side Lunge
Lokhu kuthutha kusebenza kahle ku-carpet noma phansi. Faka ipuleti yamaphepha ngaphansi kwesokunxele bese ubamba isisindo esinzima ngakwesobunxele.
Gcina isisindo esifundeni sokunene bese uguqa ngamadolo njengoba uslayida unyawo lwesokunxele uhlangothi, ugcine umlenze wesokunxele uqondile.
Njengoba ugibela phansi, uguqa ngamadolo, uthathe isisindo bese uthinta phansi.
Phindela phezulu, ulayishe unyawo lwesokunxele lapho uma.
Phinda u-12 uphinde uguqule izinhlangothi.
I-Front and Reverse Lunge
Ukubamba izinsimbi ezisindayo ezinhlangothini zakho, hamba umlenze wesokunxele ungene emzimbeni.
Phindela emuva ukuze uqale, uphakamise ibanga elingakwesokunxele ukuze uqede izinga.
Thatha umlenze wesobunxele emuva endaweni ehamba phambili bese ususa izinzwane ukuze ubuyele ukuqala.
Phinda u-10 uphinde uguqule izinhlangothi.
I-Barbell High Row
Bamba barbells ezisindayo ngaphakathi kwesandla ngasinye. Hamba ngezandla ngokubanzi futhi uqhube phambili kuze kube yilapho ngemuva kugxile phansi, ngaphandle kokubambisana nokubuyela emuva .
Cindezela emuva phezulu ukuze uthathe isisindo esifubeni. Yehla futhi uphinde ubuyele emuva izikhathi ezingu-15.
Gcina i-abs futhi iguqe amadolo njengoba kudingeka ukuze usekele emuva.
Lona ukuphela kwe-Tri-Set 3.
I-Tri-Set 4: Qala Nge-Bent Knee Deadlift
Hamba ngezinyawo zakho ububanzi, bese ubeka izinsimbi ezinzima phansi phakathi kwezinyawo.
Squat phansi (amadolo ngemuva kwezinzwane futhi ungenayo) futhi uthathe izisindo uma usukuma.
I-squat emuva phansi, faka izisindo phansi futhi ume. Phinda ukuphindwa okungu-12.
I-Row One Armed
Beka unyawo lwesokunxele esiteji noma emadolweni ebhentshini yesisindo.
Sekela umzimba ngokubeka isandla sakho sobunxele ethangeni lakho 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.
Ama-Deadlifts
Hamba ngezinyawo uhlangothi lwe-hip-width, amadolo aguqe kancane futhi ubambe izinsimbi eziphakathi nesisindayo phambi kwamathanga.
Ngemuva kwesigxobo, amahlombe abuyele emuva futhi angenayo, aphume kusuka ezinkalweni futhi ahlehlise isisindo kuze kube lula ukuvumela kwakho.
Vuka up, ucindezele ama-glutes.
Phinda ukuphindwa okungu-12.
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.
Gcina izingqimba ziboshwe kancane bese uphinda uphinde uphinde uphinde uphinde uphinde uphinde uqhubeke.
I-One-Legged Deadlift
Lokhu kuyisimo esiyinkimbinkimbi, njengoba sidinga ibhalansi kanye namandla. Ithiphu kusuka ezinkalweni bese unciphisa isisindo esiphansi (emuva ngqo) ngenkathi uphakamisa umlenze wesokudla ngqo ngemuva kwakho ukuze uqede izinga.
Vumelanisa i-glits yomlenze wokunene ukuze uphinde uphinde uphinde uphinde uphinde uphinde uguquke ngaphambi kokushintsha izinhlangothi.
Zama ukugcina unyawo luguquguqukile ukuze ukhuthaze ukugcina uhlangothi lwesibhakabhaka luya phansi.
Hlanza futhi Cindezela
Qala ngemisindo phambi kwamathanga, izintende zingaphakathi. Phakamisa izisindo kuze kube sezingeni lesifuba emgqeni oqondile. Khona-ke, ngesinyathelo esisodwa esithambile, flip ugoqa phansi futhi ulinganise ukuze abe phezu kwamahlombe.
Cindezela izisindo phezulu bese uhlehla phansi, flip izingalo ubuyele emgqeni isikhundla isikhundla futhi ephansi.
Phinda ukuphindwa okungu-12.
Ukuphela kwe-Tri-Set 4
Hlela u-5: Qala nge-Overhead Cindezela izikhali ezihlukile
Bamba izisindo ezinzima ngezigqoko ezigobile ngaphandle, izisindo eduze kwezindlebe.
Bamba leso sikhundla futhi uphinde ugxilise ingalo ngayinye ngokuphindaphinda kwe-12 (1 rep ihlanganisa izinhlangothi zombili).
Hlanganisa amakhukha
Hlala ebhodini lokuzivocavoca elihlanjululwayo ngezisindo ezinzima ukuphumula emathangeni aphezulu. Ibhola kufanele ibekwe odongeni.
Hamba kancane kancane ngezinyawo, ugibele phansi ibhola kuze kube yilapho usendaweni yokuhamba.
Thatha izisindo phansi ukuze izintende zibheke ngaphandle.
Bend the elbows bese uletha izisindo emahlombe ngaphandle kokugeleza izingalo.
Nciphise izisindo, ugcine ukugoba okuncane emaceleni ngaphansi kwenhlangano.
Phinda ngokuphindaphinda okungu-15.
Cindezela UCindezela
Hlala ebholeni noma esihlalweni bese ubamba isigqoko esisodwa esisindayo ezandleni zombili izingalo ziphakanyiswe phezulu, izimbongolo 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.
Faka i-Incline Front
Faka ibhodlela lakho lokuzivocavoca ibhola phezu kodonga. Hlala kwibhola uphinde uqhubekele phambili ekugxilweni kokubamba izinto ezilinganayo.
Ukugcina izingalo ziqondile futhi izintende zibhekene, ziphakamisa izingalo kuze kube sezingeni le-shoulder.
Yehla bese uphinda ngokuphindaphindiwe okungu-12.
I-Curl yomshumayeli
Hamba phansi bese ugibela ibhola.
Vula izisindo phezulu futhi phansi, uphinda ngokuphindaphinda kwe-12.
I-One-Arm Triceps i-Pushups
Themba ngakwesokunene sakho ngamadolo akhohliwe futhi izinyathelo zigcinwe.
Gcoba ingalo engezansi nxazonke okhalweni bese ubeka isandla sokunxele phansi phambi kwakho.
Vumelanisa i-triceps ukuphoqa umzimba uphinde uvele phansi, uqondise ingalo engakwesokunxele ngangokunokwenzeka ngaphandle kokukhiya isigqoko.
Yehlisa umzimba phansi kuze kube yilapho ingalo iqhubezela phansi futhi iqhubekele phambili ku-10 ngaphambi kokushintsha izinhlangothi.