Ukudala uhlelo lokuqeqesha amandla kungaba nzima, ikakhulukazi uma kuziwa ekukhetheni umzimba wakho . Uyazi kanjani ukuthi ungabandakanya kanjani ekufundeni komzimba okuyisisekelo? Enye indlela ukukhetha izivivinyo ezimbili ezahlukene zeqembu ngalinye lesisundu, yilokho engikwenzile kulo msebenzi osebenzayo, osebenza kahle.
Uzoshaya esifubeni, emuva, emahlombe kanye nezingalo ngezimpawu zakudala uzobona kalula. Lo msebenzi ukhululekile cishe nganoma yiliphi izinga lokufaneleka.
Ukuqapha
Bheka udokotela wakho uma unezifo noma izimo zezokwelapha.
Izinto ezidingekayo
Ama-dumbbells ahlukahlukene, ibhola lokuzivocavoca kanye / noma ibhentshi noma isinyathelo
Kanjani
- Ukufudumala nge-cardio elula noma ukufudumala amaqoqo okuzivocavoca
- Ukuphumula ngamasekhondi angu-30-60 phakathi kokusetha nokuzivocavoca
- Abaqalayo : Yenza izinhlayiya ezingu-1 eziphindaphinda ezingu-12 kuya kwezi-16
- I-Int / Adv : Yenza amaqoqo 1-3 we-8-12 reps usebenzisa isisindo esanele ukuthi ungakwazi kuphela ukugcwalisa inombolo oyifunayo ye-reps.
1 - I-Press Chest
Ngiyakuthanda ukuqala ukusebenza kwami okuphezulu komzimbeni ngeqembu elikhulu lemisipha, njengesifuba. Imisipha encane esiza, njengezingalo namahlombe, aphumula ukuze ukwazi ukuphakamisa okuncane kakhulu lapha.
Amaconsi e-Chest : Ulale ebhentshini noma isinyathelo bese uqala nezisindo esandleni ngasinye ngqo phezulu esifubeni, izintende zibheke ngaphandle. Bendza ama-elbows bese wehlisa izingalo kuze kube yilapho izingxenyana zingaphansi kwesifuba-izingalo kufanele zibukeke njengezikhala zomgomo. Cindezela izisindo emuva ngaphandle kokuvala izingxube bese uzihlanganisa ndawonye esifubeni. Yehlisa bese uphinda.
Ukubuyela emuva / Isethi / Ubude :
1-3 Izakhiwo ze-8-16 zibuyela emuva
2 - ama-Pushups
Ngiyakuthanda ukwenza ama- pushups ngemuva kokucindezela kwesifuba lapho imisipha imnandi futhi ifudumele. Yebo, mhlawumbe 'uthando' igama elingalungile. I-version engiyikhethile ihilela ukusebenzisa ibhola yokuzivocavoca, okungenza kube nzima noma kulula, kuye ngokuthi uhlalaphi imilenze yakho ebhola.
I-Pushups : Qala ngokuqhubekela phambili ebhola kuze kube yilapho ibhola lingaphansi kwamathanga (kulula), ukukhanya (okuncane kakhudlwana) noma izinyawo (kunzima kakhulu). Qinisekisa ukuthi ugcina izandla ngaphansi kwamahlombe ... ungase uvame ukwehla emuva uma ungawulawuli ibhola. Bend the elbows ibe pushup, phakamisa up up bese uphinda.
Ukubuyela emuva / Isethi / Ubude :
1-3 Izakhiwo ze-8-16 zibuyela emuva
3 - One Arm Row
Sifake esifubeni, futhi manje sekuyisikhathi seqembu elikhulu elilandelayo lemisipha - ngemuva noma, ikakhulukazi, ama-lats. Ngiyayithanda imigqa eyodwa yokusebenza ukuze ngisebenze lezo zinhlanzi ezinkulu kunhlangothi zonke zomzimba futhi ngithande ibhonasi isebenze ama-biceps athole lo msebenzi.
I-Arm Arm Row : Beka unyawo lwesobunxele kwisiteji noma ipulatifomu uphinde uphumule isandla sokunxele noma isikhonkwane esisekhondweni eliphezulu. Bamba isisindo ngakwesokunene, ithiphu phambili ugcine i-back back flat futhi ungenayo, bese ubeka isisindo phansi phansi. Bend i-elbow bese uyidonsela phezulu enkundleni yokudonsa kuze kube yilapho ilinganisa ne-torso noma ngaphezulu kwayo. Phezu kokunyakaza, cindezela emuva ngenkathi ugcina isikwele esikhwameni bese u-abs ungahlanganyeli.
Ukubuyela emuva / Isethi / Ubude :
1-3 Izakhiwo ze-8-16 zibuyela emuva
4 - Izandiso Emuva kuBhola
Umugqa owodwa wesigqebhe wasebenzise ama-lats akho futhi manje sishaya enye indawo emhlane wakho, emuva kwakho okuphansi. Kulokhu, ngisebenzisa ibhola, kodwa ungakwazi ukwenza lokhu kuhamba kalula.
Izandiso Emuva: Roll phambili ebhola futhi, ukulinganisa emadolweni (lula) noma izinzwani (okunzima), faka izandla ngemuva kwekhanda. I-Curl idlulisele phambili ibhola bese iphakamisa isifuba, ikulethele kuze kube sezingeni elincane (awufuni ukuthatha i-hyperextend lapha). Yehlisa bese uphinda.
Ukubuyela emuva / Isethi / Ubude :
1-3 Izakhiwo ze-8-16 zibuyela emuva
5 - I-Overhead Press
I-presshead isebenzela iqembu elilandelayo elikhulu lezinsizwa, amahlombe . Amahlombe anamakhanda amathathu - i-deltoid yangaphambili, ephakathi naphakathi, ngakho sifuna ukuzivocavoca okushaya zonke izinhloko ezintathu. Umshini wokucindezela phezulu uhlasela i-middle and front deltoid.
I-Overhead Press: Yima ngezinyawo ngezinyawo ze-hip-distance ngaphandle kokubamba izinsimbi ngezigqoko ezinama-90 degrees, izintende zibheke ngaphandle kanye nezingalo njengeposi. Cindezela izisindo ngaphezulu, ngaphandle kokuvala izigqoko futhi ugcine emuva ngqo, i-abs iboshwe. Yehlisa emuva ukuqala nokuphinda.
Ukubuyela emuva / Isethi / Ubude :
1-3 Izakhiwo ze-8-16 zibuyela emuva
6 - Phindela emuva
Eyaziwa nangokuthi ukuphakanyiswa kwangemva kwe-lateral, i-fly inverse isebenza, njengoba ungase ucabange, i-deltoids yangemuva, okwenza lokhu kube ngukubonga okukhulu kwe-overhead cindezela ngaphambilini. Ibuye isebenzise emuva ephezulu, ibhonasi enhle.
Phenduka Fly: Hlala ebhentshini noma esihlalweni (noma ungama bese ugoqa), bend phambili (emuva kufanele kube flat) izisindo ngemuva amathole. Ukugcina intamo isilungele kahle futhi i-abs iboshiwe, phakamisa izingalo ngqo kuze kube sezingeni le-torso, ugobe kancane. Zama ukungagcini izingalo, kodwa sebenzisa ngempela amahlombe ukuphakamisa isisindo. Yehlisa bese uphinda.
Ukubuyela emuva / Isethi / Ubude :
1-3 Izakhiwo ze-8-16 zibuyela emuva
7 - Amakhondomu Wokugxila
Nganquma ukuhamba nokuzivocavoca okunye okuhle, engikuthandayo, i-curl curl. Njengoba uzozizwa, kule ndawo futhi ngale ndlela, uzigxila kakhulu kulowo wonke ama-fibre muscle ku-biceps muscle.
Amakolishi Okugxila : Hlala esihlalweni noma ebhentshini (noma uguqe) bese ubamba isisindo ngakwesokunene. Vula umlenze oqondile ngaphakathi kwethanga lokunene ukuze usebenze futhi uphazamise isisindo phezulu ehlombe. Gwema ukugoqa ama-wrists futhi, njengoba unciphisa isisindo, zama ukungaqondisi ngokuphelele ingalo, kodwa gcina ingxube encane kumisipha ngaphansi kwesigungu.
Ukubuyela emuva / Isethi / Ubude :
1-3 Izakhiwo ze-8-16 zibuyela emuva
8 - Ukuhlaselwa
Ukuthuthela eqenjini lokugcina lezinsimba, i-triceps, ngiye ngakhetha ukukhahlela. Lo msebenzi uphelele ekubhekiseni wonke amakhanda amathathu omzimba we-triceps futhi uthola umsebenzi obhekene naphezulu ebusweni.
Ukuhlaselwa komshwalense: Bamba isisindo ngakwesokunene bese uphonsa phambili, uphumule ingxube engxenyeni yesokunxele ukuze uthole ukusekelwa. Ingemuva kufanele ibe iqondile, i-abs iboshwe. Qala ngokudonsa i-elbow phezulu eduze kwe-torso, njengokungathi ucindezela okuthile ku-armpit yakho. Bamba leso sikhundla njengoba udlulisela ingalo ngemuva kwakho. Yehla futhi uphinde, kodwa zama ukungagudli isisindo.
Ukubuyela emuva / Isethi / Ubude :
1-3 Izakhiwo ze-8-16 zibuyela emuva
9 - Izandiso ze-Triceps
Okokugcina ohlwini lwethu lokuzivocavoca luyi-triceps izandiso. Ngiyakuthanda lokhu kushukumisela ama-triceps, uma nje uthola ukulala phansi. Kuhlale kuhle.
Izindandatho ze-Triceps: Lala phansi noma ibhentshi / ibhola bese unwebisa izingalo ngqo phezu kwesifuba, izintende zibhekene nazo. Bhonqa izintambo bese wehla izandla kuze kube sezindlebeni, ezihlangene ezingxenyeni ezingaba ngu-90 degree. Ungabethi ubuso bakho (duh). Cindezela i-triceps ukuze uqondise izingalo ngaphandle kokuvala amajoyina. Yehlisa bese uphinda.
Ukubuyela emuva / Isethi / Ubude :
1-3 Izakhiwo ze-8-16 zibuyela emuva