Lo msebenzi ophezulu emva kokuzivocavoca unikeza inselele enkulu yomzimba ophezulu ngokusebenzisa indlela yokuqeqeshwa kwepiramidi: Ukwandisa isisindo sakho nokunciphisa ukuphindaphinda kwakho ngesethi ngayinye yezivivinyo zakho. Ngalolu hlobo lokuqeqesha, uqala nge-12 reps, ukhetha isisindo ongakwazi ukuphakamisa ngaso izikhathi ezingu-12 (i-rep yokugcina kufanele ibe nzima kakhulu, kodwa ingenakwenzeka).
Ngokwesethi ngayinye, uzokwandisa isisindo sakho futhi unciphise u-reps yakho, ukuphela ngesisindo esikhulu kunazo zonke ongayiphakamisa ngenxa ye-8 reps. Kungathatha isikhathi ukunquma isisindo esifanele kwisethi ngayinye, ngakho gcina iphephabhuku ukulandelela izisindo zakho ngesonto ngalinye. Izivivinyo ezithuthukisiwe zingase zithande ukwandisa amandla ngokwenza isethi ozikhethela ezichazwe ngezansi. Ngifake isampula izisindo zesethi ngayinye, kepha lokhu kukunikeza umqondo wokuthi ungashintsha kanjani izisindo zakho, ngakho-ke ushintshe ngokwendlela yakho yokuzivocavoca.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo.
Izinto ezidingekayo
Ibhola lokuzivocavoca , ibhentshi noma isinyathelo, i-barbell enezicucu ezihlukahlukene ezilinganiselwe kanye nama-dumbbells ahlukahlukene. Uma ungenalo i-barbell, zizwe ukhululekile ukusebenzisa ama- dumbbells .
Kanjani
- Ukufudumala nge-cardio elula noma ukufudumala amaqoqo okuzivocavoca
- Ngokuzivocavoca ngalunye, khetha isisindo sokukhanya, esiphakathi nesisindo futhi wenze isethi ngayinye kufomethi elandelayo:
Setha kabusha u-1 - 12, isisindo esincane
Setha kabusha u-2 - 10, ubukhulu obuphakathi
Beka u-3 kuya ku-8 u-reps, isisindo esinzima - Uma uphumelele noma ufuna ukuqina okukhulu, ungenza amapiramidi enxantathu, okubandakanya kokubili ukwenyukela futhi wehla amapiramidi:
Setha kabusha u-1 - 12, isisindo esincane
Setha kabusha u-2 - 10, ubukhulu obuphakathi
Beka u-3 kuya ku-8 u-reps, isisindo esinzima
Hlela kabusha ama-4 - 10, isisindo esiphakathi
Setha kabusha ama-5 kuya ku-12, isisindo esincane - Ngokwesethi ngayinye, khetha isisindo esanele ukuthi ungakwazi kuphela ukuqedela inombolo enikeziwe ye-reps
- Ukuphumula ngamasekhondi angu-30-60 phakathi kokusetha nokuzivocavoca
1 - I-Press Chest
Amacindezelo e-Chest :
Lala phansi ebhentshini noma isinyathelo bese uqala ngezinsimbi esandleni ngasinye ngokuqondile phezulu kwesifuba, izintende zibheke ngaphandle. Bend izimbambo bese wehlisa izingalo kuze kube yilapho izingxube zingaphansi kwesifuba (izingalo kufanele zibukeke njengezikhala zomgomo). Cindezela izisindo emuva ngaphandle kokuvala izingxube bese uzihlanganisa ndawonye esifubeni.
Ukubuyela emuva / Isethi / Ubude:
Setha kabusha u-1 - 12, isisindo esincane
Setha kabusha u-2 - 10, ubukhulu obuphakathi
Beka u-3 kuya ku-8 u-reps, isisindo esinzima 12-16
2 - Izimpukane ze-Chest
Izimpukane ze-Chest:
Ulale phansi, ibhentshi noma isinyathelo. Bamba izinsimbi phezu kwesifuba nezintende zibhekene nomunye. Ukugcina ama-elbows kancane egobile, wehlisa izingalo ezihlangothini nangaphansi kuze kube sezingeni lesifuba. Gcina izingxube esimweni esinqunyiwe futhi ugweme ukwehlisa izisindo kakhulu. Cindezela isifuba ukubuyisela izingalo njengokungathi ubamba isihlahla.
Ukubuyela emuva / Isethi / Ubude:
Setha kabusha u-1 - 12, isisindo esincane
Setha kabusha u-2 - 10, ubukhulu obuphakathi
Beka u-3 kuya ku-8 u-reps, isisindo esinzima 12-16
3 - One Arm Row
I-One Arm Row:
Beka unyawo lwesokunxele esiteji noma epulatifini bese uphumula 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:
Setha kabusha u-1 - 12, isisindo esincane
Setha kabusha u-2 - 10, ubukhulu obuphakathi
Beka u-3 kuya ku-8 u-reps, isisindo esinzima 12-16
I-4 - I-Pullovers
I-Dumbbell Pullovers:
Esikhundleni sebhuloho ebhola, ubambe isisindo esisindayo ezandleni zombili phezulu. Ukugcina izimbambo zigobile kancane, kancane kancane wehlisa isisindo ngemuva kwakho (izingalo ziqondana ngqo), zihamba kancane ngangokunokwenzeka. Cindezela emuva ukuze udonsa isisindo phezu kwesifuba bese uphinda.
Ukubuyela emuva / Isethi / Ubude:
Setha kabusha u-1 - 12, isisindo esincane
Setha kabusha u-2 - 10, ubukhulu obuphakathi
Beka u-3 kuya ku-8 u-reps, isisindo esinzima 12-16
5 - I-Bent Arm Lateral iphakamisa
I-Lateral iphakamisa:
Hamba ngezinyawo ngezinyawo ze-hip-distance ngaphandle kokubamba izinsimbi ngezigqoko ezinamathele emazingeni angu-90, izintende zibhekene nazo. Phenduka emahlombe ukuze uphakamise izingalo ngqo ezinhlangothini, ugcine izimbongolo endaweni ehleliwe kulo lonke ukuhamba. Yehlisa bese uphinda.
Ukubuyela emuva / Isethi / Ubude:
Setha kabusha u-1 - 12, isisindo esincane
Setha kabusha u-2 - 10, ubukhulu obuphakathi
Beka u-3 kuya ku-8 u-reps, isisindo esinzima
6 - Okungaphezulu kwe-Press Press
Ukunyuka okunye okuphambili:
Qala ukuma noma uhlezi ngezintambo ezigobile nezisindo eduze kwezindlebe. Cindezela ingalo yesokudla phezulu phezulu ngenkathi ugcina ingalo yesobunxele endaweni. Hlanganisa i-abs ukugcina umzimba wonke uzinzile. Yehlisa ingalo efanele futhi, ngokuyibeka endaweni, cindezela ingalo yesobunxele phezulu. Qhubeka ukushintshanisa futhi ugweme ukuphumula isisindo ehlombe.
Ukubuyela emuva / Isethi / Ubude:
Setha kabusha u-1 - 12, isisindo esincane
Setha kabusha u-2 - 10, ubukhulu obuphakathi
Beka u-3 kuya ku-8 u-reps, isisindo esinzima
I-7 - Amakhondomu we-Hammer
Ama-Curls womculo:
Hamba ngezinyawo ngecala le-hip-distance bese ugoba izingxenyana, uletha izinsimbi zibe yi-curl. Izintende kufanele zibhekane nazo. Ngaphansi, ugcine ukugoba kancane emgqeni phansi bese uphinda.
Ukubuyela emuva / Isethi / Ubude:
Setha kabusha u-1 - 12, isisindo esincane
Setha kabusha u-2 - 10, ubukhulu obuphakathi
Beka u-3 kuya ku-8 u-reps, isisindo esinzima
8 - Vala i-Grip Bench Press
Cindezela i-Ben Grip Press:
Themba ebhentshini noma ibhola (okuphambili kakhulu) bese ubamba i-barbell noma ama-dumbbell ngokubambelela okuncane, izandla ngokuphakama kwe-shoulder-width ngaphandle. Izintende kufanele zibheke ngaphandle. Qala ukunyakaza ngokuguqa izigqoko nokunciphisa ibha ngokubhekela ku-ribcage, ama-elbows angena ngaphakathi futhi asondele emzimbeni. Gxila ekucindezeni i-triceps ukuze usindise isisindo. Gwema ukuvala izigqoko ezingaphezulu kwenhlangano.
Ukubuyela emuva / Isethi / Ubude:
Setha kabusha u-1 - 12, isisindo esincane
Setha kabusha u-2 - 10, ubukhulu obuphakathi
Beka u-3 kuya ku-8 u-reps, isisindo esinzima
9 - Izandiso ze-Triceps
Izandiso ze-triceps:
Lala phansi noma ibhentshi / ibhola bese udlulisela izingalo ngqo phezu kwesifuba, izintende zibhekene nazo. Bhonqa izintambo bese wehlisa izandla kuze kube sezintendeni, ugobe ngamapulangwe angaba ngu-90. Cindezela i-triceps ukuze uqondise izingalo ngaphandle kokuvala amajoyina. Gcina izingxube zizinzile kulo lonke ukunyakaza, zihambisa kuphela izibikezelo.
Ukubuyela emuva / Isethi / Ubude:
Setha kabusha u-1 - 12, isisindo esincane
Setha kabusha u-2 - 10, ubukhulu obuphakathi
Beka u-3 kuya ku-8 u-reps, isisindo esinzima