Umsebenzi wokuzivocavoca ophezulu we-Body Body

Sonke sizama ukuvumelanisa ukuzivocavoca esimisweni esimatasa, kodwa kunezindlela zokusebenzisa okuningi esikhathini osizo.

Kuhle uma unehora noma ngaphezulu ukuzivocavoca kodwa uma ungenjalo, awunakuthola ukuqeqeshwa okuphumelelayo, okuphumelelayo ngesikhathi esincane. Isihluthulelo ukusebenzela imisipha eminingi ngesikhathi esifanayo, okwandisa amandla, okuvumela ukuthi wenze okuningi kwenziwe.

Enye yezindlela ezingcono kakhulu zokwenza lokho ukwenza ezinye izenzo zokuhlanganisa . Lezi zithatha ukuthatha izivivinyo ezimbili noma ngaphezulu futhi uzibeke ndawonye ukuze wenze okuningi ngesikhathi esingaphansi.

I-Workout ngezansi inezindlela ezihlukahlukene zokuhamba, izenzo ezenzelwe ukubandakanya imisipha eminingi nezenzo ezihlangene. Ukusetshenziswa komzimba ngamunye kuhloswe okukodwa noma ngaphezulu kwamaqembu omzimba omzimba.

Ukuqapha

Bheka udokotela wakho uma kukhona ukulimala noma izimo zezokwelapha. Dweba noma yikuphi ukuvivinya okubangelwa ubuhlungu noma ukunganaki.

Izinto ezidingekayo

Ama-dumbbells ahlukahlukene

Kanjani

• Vumbela imizuzu emihlanu ye- cardio elula noma yenza lokhu okusemandleni ngemuva komumo wakho we-cardio evamile. Vele uqinisekise ukuthi imisipha iyashisa.
• Yenza umsebenzi ngamunye njengokuphakanyisiwe, uthathe isikhathi sakho futhi wenze ukunyakaza ngalunye ngokunyakaza okuhamba kancane nokulawulwa.
• Khetha isisindo esinzima kangangokuthi ungakwazi kuphela ukuqedela inombolo oyifunayo ye-reps. I-rep yokugcina kufanele ibe nzima, kodwa ingenakwenzeka. Ngenxa yokuthi usebenza ngaphezu kweqembu elilodwa lemisipha, kungase kudingeke uzame ngesisindo osisebenzisayo.
• Yenza lo mdlalo izikhathi ezingu-1 ngesonto ngosuku lokuphumula phakathi.
• Abaqalayo: Yenza isethi 1 yezinombolo ezingu-12-16
• Okuphakathi / Okuthuthukisiwe: 1-3 amasethi wezinombolo ezingu-8-12

1 - I-Compound Bicep Curl ne-Overhead Press

Lokhu kuhamba kwesikhathiaver kusebenza kokubili i-biceps kanye namahlombe kokuzivocavoca okukodwa.

1. Hamba ngezinyawo mayelana nobuhle be-hip-ububanzi bese ubamba izisindo phambi kwamathanga, izintende zibheke ngaphandle.
2. Qala ngokuchofoza izisindo ezibhekene namahlombe, ngokubhekisele kuma-biceps.
3. Phezulu kokunyakaza, vula izintende bese uphakamisa izingalo ukuze zibukeke njengezikhalazo.
4. Cindezela izisindo ngaphezulu, uhlose amahlombe.
5. Yehla futhi uphinde uphindze uphindze uphindze uphindze uphindze uhambe.

2 - Curl Concentration Curl kanye Kickback

Leli qembu lisebenza ngokubhekiselele kokubili kwe-biceps kanye ne-triceps.

1. Bamba izinsimbi ezandleni zombili bese uhlala esihlalweni.
2. Hamba phambili phambili ngemuva futhi uhambise umlenze wesokudla ohlangothini olungaphakathi lwangaphakathi, isisindo silenga phansi phansi.
3. Ngesikhathi esifanayo, bhonsa i-elbow kwesokunxele bese uletha isisindo phezulu okhalweni. Lesi yisimo sakho sokuqala.
4. Kusukela kuleso sikhundla, ngesikhathi esifanayo ugobe ingalo efanele engxenyeni yokuhlushwa bese uqondisa ingalo engakwesokunxele.
5. Phinda u-12-16 uphinde uguqule izinhlangothi.

3 - Press Press Chest and Close-Grip Press

Kulo msebenzi, uzogxila esifubeni bese uphinde ubeke izisindo ukuze uhlose i-triceps.

1. Themba esiteji noma ebhentshini bese ubamba izinsimbi ngokuqondile phezulu kwesifuba.
2. Bendza ama-elbows bese ubanciphisa ukuya ezingeni le-torso, ekubhekiseni esifubeni. Cindezela izisindo emuva phezulu kwesifuba.
3. Ngalesi sikhathi njengoba unciphisa izisindo, gcizelela izingalo ukuze izimbongolo zihlangane ne-torso nezindwangu zibhekane. Izisindo kufanele zibe nganoma yiluphi uhlangothi lwe-ribcage.
4. Vumelanisa i-triceps bese ushaya izinsimbi ngokuqondile, uzigcine zibeke phezu kwe-ribcage. Yehlisa emuva, uphinde ubeke izingalo zomshini wesifuba bese uphinda uphinde uphinde uphinde ufike ku-12-16.

4 - I-Compound Dumbbell Pullover ne-Tricep Extension

Ngalokhu kuthutha, uqondisa emuva nge-pullover bese uphendulela lokho kulesi sandiso esizosebenza i-triceps.

1. Lala phansi ebhentshini noma isinyathelo bese ubamba isisindo esinzima ezandleni zombili ngqo phezulu esifubeni.
2. Ukugcina ama-elbows kancane egobile, kancane kancane wehlisa isisindo emuva, kuphela ukwehla kuze kube lula ukuvumelanisa kwakho kuvumela.
3. Cindezela emuva ukuze udonsa isisindo ukuze uqale.
4. Kusukela kulesi sikhundla, bhonta izintambo bese unciphisa isisindo ngamaphesenti angu-90 kwandiso lwe-triceps .
5. Hlela izingalo uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uqhubeke.

5 - I-Compound Dumbbell Row ne-Straight Arm Raise

Ukuqhubeka ngemuva, lokhu kuvivinya kuhlanganisa umugqa wokungcolisa amakhanda kanye nokuphakama kwengalo eqondile, okusebenza i-triceps kanye nangemuva kwamahlombe.

1. Ukubamba isisindo ngakwesokunene, ukugoba kusuka ezinkalweni, ukugcina i-back flat, kuze kube yilapho i-torso ifana nephansi.
2. Bend i-elbow bese uvumelanisa imisipha ye-lat ukuze ubheke phezulu.
3. Yehlisa isisindo futhi, ngalesi sikhathi, gcina ingalo eqondile bese uyiphakamisa ngqo kuze kube yilapho ihamba ne-torso.
4. Yehlisa bese uphinda uchungechunge lwe-12-16 reps.

6 - I-Compus Pushup ne-Tricep Pushup

Ukubeka ndawonye i-pushup kanye ne- triceps pushup ihlose yonke imisipha yesifuba kanye namahlombe kanye ne-triceps.

1. Ngena endaweni ye-pushup ezandleni nasemadolweni (lula) noma izinzwane (okunzima). Qiniseka ukuthi izandla zibanzi kunamahlombe.
2. Bend the elbows bese wehla ngaphansi pushup.
3. Phindela emuva ukuze uqale futhi manje uphinde ubeke izandla ukuze zisondelane ndawonye ngaphesheya kwe-ribcage.
4. Ngaphansi kwe-pushup, manje kugxila ekusebenziseni imisipha ye- triceps . Uma uqale ezinzwaneni zakho ukuze uphendule njalo, kungase kudingeke ufike emadolweni ukuze uthole i-triceps pushup.
5. Phinda u-12-16 kabusha.

7 - I-Compliant Deadlift ne-Clean and Press

Ukuzivocavoca kwakho kokugcina kuzogxila imisipha ngemuva, ukugcoba, kanye nezintambo kanye namahlombe.

1. Hamba ngezinyawo u-hip-width ngaphandle, izisindo phambi kwamathanga.
2. Ukugcina amadolo aguqulwe kancane, ukugoba kusuka ezinkalweni nasezintweni eziphansi ukuya phansi.
3. Ukuze uhlanzeke futhi ucindezele , buyela phezulu futhi, njengoba ukhona, bhonsa izimbambo, uzikhuphulele emazingeni ehlombe emgqeni oqondile.
4. Ukuthatha isikhathi sakho, flip izingalo ukuze izintende zibheke phambili ngezingalo zakho njengemigomo yemigomo.
5. Cindezela izingalo zibe yinkinobho ephezulu.
6. Yehla futhi uphinde uphindze uphindze uphindze uphindze uphindze uhambe.