Uma uneqembu lokumelana , ungase uzibuze ukuthi yini okufanele uyenze ngayo nokuthi ngabe iyithuluzi eliphumelelayo lokuqinisa umzimba wakho.
Iqembu lihle ngokungeza uhlobo oluhlukile lokumelana nokuthola okuvela kumabhuleki . Ngenxa yokuthi kukhona ukuhlukumeza ebhodini kulo lonke ukunyakaza, uzoshisa imicu ehlukahlukene yemisipha , njalo umqondo omuhle lapho uqinisa amandla .
Ngalezi zivivinyo, uzoshaya wonke amaqembu amakhulu ama-muscle usebenzisa ibhande lokumelana ukuze wakhe amandla nokukhuthazela emzimbeni wakho wonke.
Into eyodwa okumelwe uyikhumbule ukuthi ezinye izenzo zizodinga amazinga ahlukene ezinkinga. Isibonelo, ungase ukwazi ukusebenzisa ibhande elikhulu kunazo zonke njengama-presses we-chest noma ama-curl biceps. Ngenxa yalesi sizathu, ukuba nezinhlobonhlobo zamaqembu kuzokuvumela ukuba uthole okuningi kulokhu kuvivinya umzimba.
Enye into okumele uyiqaphele ukuthi kungadingeka ulungise isimo sakho sesikhundla noma isikhundla somzimba wakho ukuze uthole ukuhlukunyezwa okukhulu kokunyakaza ngalunye. Uma kunomuzwa wokuthi kulula kakhulu, zama ukusebenzisa ibhande elinzima ngokwengeziwe.
Ukuqapha
Bheka i-doc yakho uma unenkinga yezokwelapha noma izimo.
Izinsiza
Okungenani iqembu elilodwa lokumelana. Kuhle ukuthi ube nezinhlobonhlobo zamaqembu uma ukwazi ukuwashintsha uma kudingeka.
Kanjani:
- Abaqalayo: Yenza umsebenzi ngamunye for 1 isethi mayelana 12-16 reps.
- Okuphakathi : Yenza amaqoqo amabili angu-16 aphinde asebenzise izinhlobonhlobo zamabhande.
- Okuthuthukisiwe : Yenza amaqoqo amathathu noma ngaphezulu angu-16 aphinde asebenzise izinhlobonhlobo zamabhande.
- Qiniseka ukuthi ufudumala ngemaminithi angu-5 we-cardio ngaphambi kokwenza lokhu kuvivinya umzimba.
1 - I-One Arm Chest Press
Umshini owodwa wesigubhu sekhanda ungcono ekusebenzeni hhayi kuphela izihlunu zesifuba kodwa nomgogodla futhi kusukela lapho kufanele ubambe umzimba wakho uqinile njengoba uhambisa ingalo yakho ngokusebenzisa umsebenzi.
Kanjani
Gcoba ibhande eduze nento eqinile ngemuva kwakho bese uvala isikhangiso esisodwa ngomunye.
Bamba ukuphela ngakwesokunxele nangesinyathelo kude nendawo ye-anchor kuze kube khona ukungazwani ebhentshini.
Qala ukuhamba ngensimbi eyesobunxele, ibhande eliza ngaphansi kwengalo kanye ne-elbow eboshwe ngama degree angu-90, isundu sibheke phansi.
Cindezela isifuba ukucindezela ingalo engakwesokunxele phambi kwakho. Buyela emuva uqale futhi uphinde uphinde uphinde uphinde ubuyele ohlangothini ngalunye.
Ungaphinda wenze lo msebenzi ngokuzikhandla kokusebenza kwempi, ukushintshanisa umzimba ngamunye.
2 - One Arm Rotating Chest Fly
Ingalo eyodwa ejikelezayo esifubeni isifinyelelo esikhulu esibheke ingxenye yangaphandle yesifuba kanye nenhloko.
Kanjani
Gcoba ibhande eduze nento eqinile ngemuva kwakho bese uvala isikhangiso esisodwa ngomunye.
Hamba ngecala lesobunxele libheke iphuzu le-anchor, izingalo ziqonde ngqo ezinhlangothini nasezinyaweni mayelana ne-hip-distance ngaphandle bese ubamba isibambo ngakwesobunxele.
Hlala kude kakhulu ukuthi kukhona ukungezwani ebhentshini. Jikelezela ngakwesokunene ngakwesokunene, ugcine izingalo ngqo.
Zama ukuthinta iminwe yesokunxele ngakwesokudla, uzizwe umsebenzi ohlangothini lwesobunxele lwesifuba, ihlombe kanye nengalo.
Dedela bese uphinda wonke ama-reps ngakwesobunxele bese ushintsha izinhlangothi. 16 uphinde ushintshe izinhlangothi. Izinyawo zakho kufanele zihambisane nawe njengoba ujikeleza ngokuhamba.
3 - I-Lat ibamba ngamabhande wokuphikisa
I-Lat idonsa enye yokuzivocavoca okukhulu, lokhu kusebenza amakhila , imisipha ngaphesheya kwesinye. Ngempela kufanele ugxile kulokhu ukuze usebenze.
Kanjani
Hamba noma uhlale ubambe ibhande ezandleni zombili ngaphezulu kwekhanda lakho.
Qala ngezandla zakho ngamasentimitha ambalwa ngaphandle. Kungase kudingeke uzilungise ukuze ushintshe ukucindezeleka.
Ukugcina isandla sesobunxele endaweni, cindezela emuva ukuze udonsa ilungelo elibhekele ukubheja.
Buyela ekuqaleni futhi uphinde uphinde uvuselele ngaphambi kokushintsha izinhlangothi.
4 - Squeeze Ephezulu Emuva
Ukuzivocavoca komhlane ongemuva kuphelele ekusebenzeni imisipha ye-posture yangemuva. Kuzodingeka ulungise ibanga lezandla zakho ukwenza lokhu kube nzima noma kulula.
Kanjani
Ema noma ehlezi, ubambe ibhande phakathi, izingalo ngqo phambi kwakho, izandla zingama-intshi ambalwa.
Cindezela ndawonye amahlombe bese uvula izingalo ngaphesheya, udonsa ibhande bese ucindezela amahlombe akho.
Buyela ekuqaleni futhi uphinde, ugcine ukungezwani ebhodini isikhathi sonke. Phinda u-16 ubuyekeze.
5 - Izimpukane Zezimpi Zomunye Omunye
Impukane eyodwa yezingalo ezisekugcineni iyisinyathelo esihle sokusebenza kokubili emuva kwamahlombe kanye nemisipha ephakathi kwamahlombe ehlombe.
Kanjani
Ngezandla namadolo, ubambe uhlangothi olulodwa lwebhande ngakwesokunene bese ubamba olunye uhlangothi ngesandla sobunxele. Gcina isandla sokunene endaweni lapho uphakamisa ingalo engakwesokunxele kuze kufike ezingeni lehlombe eliholayo nge-elbow bese ucindezela emuva nangenhlombe. Lungisa ukubekwa kwesandla ukukhulisa noma ukunciphisa ukungezwani. Phinda u-16 ubuyeke ohlangothini ngalunye.
6 - I-Overhead Press
Umshini wokunyathelisa ungomunye wezivivinyo ezinzima futhi uzofuna ukuqapha nebhokisi lapha. Ukuthatha i-band yakho kudlule kungcono kakhulu ukuphazamisa iphuzu kungafaka ukucindezeleka ebhentshini futhi kubangele ukuthi ifinyelele.
Uma ibhendi lakho liqinile, zama ukwenza le ngalo eyodwa ngesikhathi kanye nebhande elivikelekile ngaphansi kwesinyawo esisodwa.
Kanjani
Faka ibhande ngaphansi kokubili izinyawo uma une-band elula, unyawo olulodwa uma luqine.
Bamba izibambiso ezandleni zombili bese uqala ukuhamba ngezandla eziboshwe 'emgomweni wokuthunyelwe', uboshwe ngokuqondile futhi ungenayo. Ukubamba amahlombe ukuze uqondise izingalo bese uphansi. Qedela u-16 ukubuyela emuva.
7 - One Arm Triceps Izandiso
Lesi sandiso esilula se-triceps siphelele ukusebenza emisipha ngemuva kwezingalo. Qinisekisa ukugcina amahlombe phansi kulo lonke ukunyakaza futhi ugxile ekucindezeni imisipha ye-triceps.
Kanjani
Bamba ibhande ezandleni zombili ezingeni le-shoulder kanye ne-right bent bent ukuze ibe phambi kwesifuba, ingalo yesokunxele iqonde ngqo.
Ukugcina ingalo yesobunxele iqondile ukubamba ukuphazamiseka esandleni, vumelanisa i-triceps ukuqondisa ingalo efanele. Buyela ekuqaleni futhi uphinde ngaphambi kokushintsha izinhlangothi. Gcwalisa u-16 ngokuphindaphinda ohlangothini ngalunye.
8 - Amapulangwe we-Band Biceps
Ama-curls e-biceps ayingxenye yokuzivocavoca kwezingalo zakudala futhi ibhande njengokujula okuncane kokusebenza. Ngempela kufanele usebenzise imisipha yakho yokuzinza ukugcina ingalo igxilile njengoba uvala i-band up and down.
Kanjani
Hlala ebhentshini bese ubamba izintende ezibheke ngaphandle. Ukugcina i-abs kanye namadolo igobile kancane, ukugoba izingalo bese uletha izintende ezibhekene namahlombe endaweni ye-bicep curl. Izikhundla ezinyawo zibanzi ngokucindezela okuningi. Buyela ekuqaleni futhi uphinde uphinde uphinde uvuselelwe.
9 - Side Step Squat
Izikwele zezinhlangothi ezincane zihle kakhulu ku-glutes, amathanga angaphandle, ne-quads. Khumbula, uma uqeqa, thumela iziswini emva kwakho ukuze amadolo angaqhubeki phambili.
Kanjani
Hamba ebhodini ngezinyawo ndawonye, ugcine ukungezwani ebhodini ngokubamba i-curl-bicep curl.
Hamba ngakwesokunene ngangokunokwenzeka futhi wehle ube yi-squat.
Hamba unyawo olungakwesokunxele futhi uqhubeke uye phambili ngakwesokudla nge-squat ngobude bekamelo ngaphambi kokushintsha izinhlangothi.
Qhubeka ukudonsa ku-band ukuze ungeze ukungezwani.
10 - Ama-Lunges amaBhunu
I-band yenza ithuluzi elihle kakhulu yokwengeza ukumelana namaphaphu wendabuko. Uzothola umsebenzi omncane wokuzihlukanisa kwi-biceps njengebhonasi.
Kanjani
Hamba ngomlenze wesokudla phambili, umlenze wesobunxele emuva futhi ibhande libekwe ngaphansi kwesigxane sokunene.
Ukugcina ukuhlukumeza ebhentshini ngokugoqa izintambo, ezansi zibe mhlaka kuze kube ngamadolo womabili angama-90 degrees, idolo langaphambili ngemuva kwezwane. Buyela ekuqaleni futhi uphinde uphinde uphinde uphinde ubuyele eceleni.
Kungase kudingeke ulungise ukungezwani kwebhendi, ulibeke eduze kwonyawo lwakho, isibonelo, ukugcina ukuphakama okukhulu.
11 - I-Criss Cross Outer Thigh
Ithanga langaphandle lokuphuma kwe-criss lihamba kahle kakhulu ekubhekiseni ukugaya, izintambo, futhi, nakanjani, izithanga zangaphandle. Ungase ufune ukusebenzisa i-band enezingcindezi ezinzima kulo msebenzi.
Kanjani
Lala phansi ngemilenze phezulu, ibhande eligibele izinyawo.
I-Criss iwela ibhande ukuze yongeze futhi ihoxise phansi phansi. Gcina izingxenyana phansi futhi umzimba okhululekile ukhululekile njengoba uvula izinyawo, ugxile ekwenzeni izintambo zangaphandle. Buyela emuva ukuze uqale futhi uphinde uphinde ubuyele emuva.
12 - Butt Blaster
I-blaster ye-butt yilokho okuzwakalayo, ukunyakaza okunzima okubhekiswe ngemuva kwakho . Ukungena esimweni esifanele kungaba yinto ekhohlisayo futhi uzofuna ukuqinisekisa ukuthi i-band ivikelekile ezinyaweni zakho ukuze ibhendi ingabuyi emuva.
Kanjani
Thola ezandleni zakho namadolo bese ugoqa ibhande lokumelana eduze nomlenze ongakwesokudla.
Bamba izibambo esandleni ngasinye bese uqala ukuhamba ngesigqoko esifanele sokuguqa futhi uguqule unyawo ngenkathi ukwandisa umlenze wesokudla emuva ngqo, ucindezela ugesi.
Phinda u-16 ubuyeke ohlangothini ngalunye. Qinisekisa ukuthi ugcine unyawo lwakho luguquguquke ukuze ugweme i-band inqamule emuva.