Lokhu kuqhutshwa komzimba okuphezulu kugxila ekwakhiweni kokubili amandla kanye namandla ngokuzivocavoca kwendabuko futhi okuyingqayizivele yesifuba, emuva, emahlombe kanye nezingalo.
1 - Ukusebenza Okuphezulu Kwamandla Amandla Namandla
Ukuzibandakanya kuhlanganisa ukuhamba kwamandla okubandakanya i-kettlebells (nakuba ungakwazi njalo ukufaka isikhalazo uma ungenawo kettlebell). Lezi zinyathelo zikhetha futhi kufanele uzijwayeze ngezingqinamba zokuqeqeshwa kwe-kettlebell nokuthi ungaqala kanjani ngokuqeqeshwa kwe-kettlebell ngaphambi kokuzama lezi zivivinyo.
Amandla ashukunyiswa ukubandakanya umzimba wakho wonke olandelwa ukuqeqeshwa kwesisindo kushukumisela ukugxila emandleni. Lo msebenzi ungagcwaliswa cishe emaminithini angu-30-45 kuye ngokuthi isethi yakho, izikhathi zokuphumula nokuphumula.
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
I-barbell, ama- kettlebells ahlukahlukene anesisindo kanye / noma ama- dumbbell kanye nebhentshi, isinyathelo noma ibhola lokuzivocavoca .
Indlela Yokusebenza Emzimbeni Ophezulu Namandla
- Ukufudumala imizuzu emi-5-10 nge- cardio elula noma ukufudumala amaqoqo ezansi ngezansi
- Yenza izivivinyo ku-superset ngayinye, enye emva komunye ngokuphumula okuphakathi phakathi kokuzivocavoca
- Phinda njalo izikhathi ezingu-2 ezisezingeni eliphezulu, ezinemizuzwana engu-30-60 yokuphumula phakathi
- Ukuze usebenze kanzima, yenza amasethi amathathu esikhundleni se-2
- Shintsha ukuqeqeshwa nokuzivocavoca ukuvumelanisa izinga lakho lokuzivocavoca kanye nemigomo
2 - I-Superset Chest - I-Turkish Get Up (ozikhethela)
I-Turkish Get Up (Okokuzithandela)
Lala phansi ubambe i-kettlebell ngakwesokunene, ingalo ivuliwe ngqo phezu kwehlombe ne-elbow ekhiyiwe. Ukugcina ingalo ivuliwe futhi ibuka phezulu esisisindo, vuka phezulu ehlangothini lesobunxele njengoba ugoqa idolo elifanele. Qhubeka uphakamisela phezulu ngakwesokunxele ngenkathi uwela unyawo olungakwesokunxele ngaphansi kwamadolo afanele. Push kuze kube yilapho uphumule emgqeni wesobunxele nangesinyawo sokunene, ingalo isalula ngokuqondile phezulu kwehlombe. Qhubeka kuze kube yindawo omile, enekhanda elingaphezulu. Yehlisa emuva ngendlela efanayo, ingalo yande, uze ulale phansi bese uphinda izikhathi ezingu-8 ngaphambi kokushintsha izinhlangothi.
3 - I-Superset Chest - I-Kettlebell Pushup
Ngena endaweni ye-pushup bese ubeka isandla esisodwa kwisibambo se-kettlebell (esinzima) noma engxenyeni yensimbi yesisindo (lula). Ngaphansi kwe-pushup, wehla kuze kube yilapho ukhululeka khona. Phindela emuva ukuqala nokuphinda u-8 ubuyeke ngakwesokudla futhi u-8 ubuye ngakwesokunxele.
4 - I-Superset yekhotho - Izimpukane Eziphansi Neziphezulu
Izimpukane Eziphansi Neziphezulu
Themba ebhentshini bese ubamba izinsimbi ezisindayo eziphakathi kwesifuba. A) Nciphise izingalo ukuze uphendule izinga, ugobe kancane. B) Faka izisindo emuva, kodwa ekhoneni elingaphansi ukuze izisindo ziphezu kwezinyimba. C) Yehlisa izisindo emuva phansi. D) Bese uyiphakamise phezu kwesifuba. Qhubeka ukushintshanisa izindiza ezivamile ngendiza ephansi ye-reps (i-rep eyodwa ibandakanya izindiza ezivamile kanye ne-fly-angle fly).
5 - I-Superset Chest - I-Y-Chest Press kanye ne-Alternative Chest Press
I-Y-Chest Press kanye ne- Alternative Chest Press
Themba ebhentshini bese ubamba izinsimbi ezisindayo ezinama-elbows bent. Lungisa izingalo bese ucindezela izisindo phezulu bese uphuma nge-angi zibe y-shape. Letha izisindo ndawonye phezu kwesifuba, wehlise phansi futhi uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uhambe. Gcwalisa ukuvivinya umzimba nge-8 eminye imishini yokucindezela isifuba (enye imp ihlanganisa izingalo ezilungile nezesobunxele).
6 - I-Chest Superset - I-Circle Chest
Themba ebhentshini bese ubamba izinsimbi ezisindayo eziphakathi kwesifuba. Phendulela izandla ukuze izinwele zibhekane nomunye njengoba ujikelezisa izisindo phansi phansi. Phendulela izandla emuva uma ujikeleza izisindo phezulu kwesifuba (izithupha kufanele zibhekane). Qhubeka emibuthanweni, ukushintshanisa izithupha zibhekene nomunye futhi amaphiniki abhekane ngokuphindaphinda kwe-8.
Phinda i-Chest Superset izikhathi ezingu-1-2 ngokuphumula okuphakathi kuka-30-60 phakathi kwamasethingi
I-Back Superset - I-Power Plank ngeRow
Ngena endaweni yeplanki, ezandleni nasezinzwaneni, ugcine ingqikithi ekhonjiwe nomzimba ngokuqondile. Thatha isisindo esilinganisako (ngisebenzisa i-kettlebell engu-10-lb lapha) futhi ngidonsa i-elbow kuze kube yilapho isisindo sokuhamba. Nciphise isisindo, uthinte kancane phansi, futhi uqhubeke ugijima ngenkathi ugcina indawo yeplanki. Phinda u-10 uphinde ubheke izinhlangothi.
8 - Emuva I-Superset - Imigqa Elingavamile Neyindilinga
Phonsa unyawo lwesokunxele ngesitebhisi, usekela umzimba ngesandla sobunxele ethangeni. Bamba isidumbu esisisindayo ngakwesokunene, ingalo ilele phansi futhi isundu sibheke ngemuva kwegumbi. Hlanganisa amahlombe ehlombe (rhomboids) ukudonsa ingalo kuze kube sezingeni lehlombe, ngokuphambene nomzimba. Bamba kafushane futhi ujikeleze i-elbow ukuze ibe eduze komzimba, njengokusemgqeni ojwayelekile (noma oqondile). Nciphisa ingalo ngokubala kancane (4 ubala phansi) bese uphinda u-8 kabusha ngaphambi kokushintsha izinhlangothi.
9 - Emuva I-Superset - Ehlukile kwe-Dumbbell Row
Bamba izisindo ezisindayo bese ugoqa ngaphesheya kuze kube yilapho emuva kuhamba phansi, ubuyele emuva futhi ungabikho. Bamba izinkomba zombili ukuhamba ukuze uqale umsebenzi. Ukugcina ingalo engakwesokunxele endaweni, wehlisa ingalo efanele ngakwesokudla. Cindezela emuva ukudonsa ingalo emuva bese wehlisa ingalo yesokunxele. Qhubeka ukushintshanisa imigqa engalweni ngayinye ngokuphindaphinda kwe-10 (impendulo eyodwa ibandakanya kokubili izingalo ezilungile nezesobunxele).
I-Back Superset - I-Barbell High Row
Bamba i-barbell esindayo-ngezandla ngobubanzi kanye ne-tip phambili kuze kube yilapho emuva kufana nesitezi, i-abs ingene futhi ibuyele 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
Phindela emuva ku-Superset izikhathi ezingu-1-2 ngokuphumula okuphakathi kuka-30-60 phakathi kwamasethingi
11 - I-Superset Shoulder - Ukudonsa Okuphezulu (Okokuzithandela)
Ukudonsa Okuphezulu (Okokuzithandela)
Bamba i-kettlebell ephakathi ezandleni zombili, izinyawo ze-hip-width ngaphandle. I-Squat phansi, ukugcina izingalo ziqondile, i-torso iqondile kanye ne-abs iboshwe. Yenza izinyathelo uphinde uphakame ngenkathi udweba i-kettelbell uphinde ulethe ama-elbows phezulu nangaphezulu kwamahlombe. Gcina isisindo eduze komzimba futhi usebenzise amandla ezinqulwini zakho ukuze udonsa isisindo, kunokuba usebenzise izingalo zakho. Yehla bese uphinda ngokuphindaphindiwe okungu-12.
12 - I-Shoulder Superset - I-Press Over Negative Press
Bamba i-barbell esindayo ngezandla ngokubanzi kunamahlombe, ama-elbows bent kanye ne-bar phambi kwe-chinki. Cindezela isisindo ngaphezulu, ngaphandle kokuvala emuva, ngokubala okukodwa. Yehlisa isisindo sokubala okungu-4. Bamba ngokufishane futhi uphinde uphinde uphinde uqhubeke.
13 - I-Shoulder Superset - U-Arnold Cindezela nge-Alternate Overhead Press
U-Arnold Cindezela nge- Alternate Overhead Press
Hlala futhi ubambe izinsimbi ezisindayo eziphakathi nezinsimbi ezigobile phambi komzimba, izisindo zibhekene nesifuba. Cindezela izisindo lapho ujikeleza izandla. Bamba leso sikhundla bese unciphisa ingalo efanele. Cindezela ingalo efanele bese wehlisa ingalo yesokunxele. Cindezela ingalo yesobunxele uphinde wehlise izisindo, ujikeleze izandla emuva ukuze uqale. Phinda u-8 kabusha.
14 - I-Shoulder Superset - Umzila oqondile
Bamba isisindo esisisindo nesisondelene ngezandla ndawonye bese udonsa isisindo esiphakathi kwesifuba, eholele ngamagundane futhi ugxile emhlane nasemaphethweni angenhla. Yehlisa futhi uphinde uphindze uphinde uqhubeke.
Phindaphinda i-Shoulder Superset izikhathi ezingu-1-2 ngokuphumula okuphakathi kuka-30-60 phakathi kwamasethingi
15 - I-Biceps Superset - I-Curmer ye-Hammer ene-Power Squat
I-Curmer yamaHamanda ene-Power Squat
Bamba izisindo ezinzima ezandleni zombili. Swayipha izisindo emuva kancane uma ugijima, ubeka izisindo phambili zibe ngendwangu yesando ngenkathi uhlahlela phansi ngangokunokwenzeka. Sukuma njengoba unciphisa izisindo bese uphinda uphinde uphinde uphinde uphinde uphinde uphinde uphinde uhambe.
16 - I-Biceps Superset - I-Curative Barbell Curls
I-Negative Barbell Curls
Bamba i-barbell enesisindo esinamandla ngezandla ukuphumula ngaphandle kwezinqulu. Phakamisa isisindo ku-curl ngesibalo esisodwa. Nciphise isisindo sehla kancane ngokubala okungu-4. Phinda u-12 uphinde usebenzise izingalo ezilungile nezesobunxele).
17 - I-Biceps Superset - Ukushintshwa kwe-Dumbbell Curls
Ama-Curls ehlukile we-Dumbbell
Bamba izisindo ezinzima, izintende zibheke ngaphandle. Hlukisa isandla sokunene, ulethe isisindo ehlombe. Yehlisa emuva bese uphinda ngengalo yesobunxele. Qhubeka ukushintshanisa izinhlangothi zezintambo ezingu-12 (impendulo eyodwa ihlanganisa
Phinda i-Biceps I-Superset izikhathi ezingu-1-2 ngokuphumula okuphakathi kuka-30-60 phakathi kwamasethingi.
18 - Triceps Superset - Triceps Pushups
Themba ebhola, ulibeke ngaphansi kwamathanga angaphakathi. Beka eceleni izandla ze-shoulder shoulder-width bese uwabeka ngaphansi kwesifuba. Bend the elbows bese uwagcina eseduze nomzimba futhi ubheke emuva ekamelweni njengoba wehla ngaphansi pushup in ukubuka saw-saw (okungukuthi, musa ukugoba ezinqulwini). Phindela emuva ukuze uqale uphinde uphinde uphinde uvuselele.
I-Triceps Superset - I-Close-Grip Bench Press
Themba ebhentshini bese ubamba i-barbell esindayo ngezandla mayelana ne-shoulder-width ngaphandle, izintende ziphuma ngaphandle. Bend the elbows, uwagcina esondelene nomzimba, futhi uwabeke phansi ngaphansi nje kwesibindi, okwenza ibha igwebe phezu kwe-ribcage. Vumelanisa i-triceps ukuphoqa izisindo emuva, ugcine isisindo esiphezulu phezu kwesibindi. Phinda ukuphindwa okungu-12.
20 - I-Triceps Superset - Ukulinganisa okukodwa okukodwa kanye Nokutholwa Kickback
Ukulinganisa okukodwa ngamalenze ne-Tricep Kickback
Hlala ngakwesokudla ngakwesokunene uthatha umlenze wesobunxele ngqo ngemuva kwakho, zombili umlenze kanye ne-torso zihambisana phansi. Letha uhlangothi olungakwesokudla eceleni kwesifuba sakho ngenkathi ubamba isisindo futhi, ulondoloze ibhalansi yakho, welula i-elbow kuze kube yilapho ingalo iqondile ngokutholwa kwe-triceps. Gcina lesi sikhundla ngezikhawu eziyi-12 ngaphambi kokushintsha izinhlangothi.
Phinda i-Triceps Superset izikhathi ezingu-1-2 ngokuphumula okuphakathi kuka-30-60 phakathi kwamasethingi