Okuqukethwe
Thola uhlelo 21
8, 10, 12, 15 yinombolo ejwayelekile yokuphindaphinda esiyenzayo ngesikhathi sokuzivocavoca. Kodwa ukwenza into efanayo kaninginingi ekuzivocavoceni kwakho akukukhathazi nje kuphela. Iphinde ikhathale imisipha yakho, ivimbele ukukhula kwemisipha futhi inciphise ukusebenza kokuvivinya umzimba.
Ngenhlanhla, kunezindlela eziningi zokushintsha izivivinyo zamandla akho owathandayo ukuze unyakazise umzimba wakho futhi uthole imiphumela emihle. Enye yezindlela ezivame kakhulu futhi ezifakazelwe ibizwa nge- "21".
"Ukulayishwa kwe-eccentric kungenye yezindlela eziphumelela kakhulu zokukhuthaza ukukhula kwemisipha," kuchaza uDavid Carthagno, udokotela we-osteopathic, umnikazi weScottsdale Sports Medicine Institute eScottsdale, e-Arizona. “Uhlelo 21 yilokho kanye. Ushintsha amabanga amathathu ahlukene wokunyakaza kokuzivocavoca okukodwa esikhundleni sokwenza izivivinyo ezijwayelekile ze-isotonic nge-amplitude efanayo, ”kuqhubeka yena.
Ngezansi kohlelo lukaDkt Carthagno lokuzivocavoca, oluthatha ukuzivocavoca izingalo okujwayeleke kakhulu kube sezingeni elisha lonke, okukuvumela ukuthi udlule ngale kwethafa bese uthola imiphumela engcono.
Isifanekiso Sakho Sokuzivocavoca esingu-21
Kanye nakho konke ukuzivocavoca okunezinyathelo zawo ezinyakazayo (i-BP), noma uhlelo lokubulawa, okufanele kulandelwe, ukuphindaphinda ngokuya ngohlelo lwe- "21" kungahlukaniswa kube izingxenye ezintathu: uhla oluphansi lokunyakaza, ibanga eliphezulu wokunyakaza nohla lokunyakaza.
Kodwa-ke, bomzimba obungesabi, qaphela: ama-reps amaningi ahlanganiswe namabanga amathathu ahlukene okunyakaza kusethi eyodwa kuzoba isivivinyo sangempela samandla nokubekezela kwakho.
Zilungiselele ukwamukela iqiniso lokuthi ukwenza uhlelo lwe-21-rep kungadinga ukukhethwa kwesisindo esiphansi kunokuphindaphinda okujwayelekile okungu-12-15 okugcwele.
Lokhu okulandelayo kungumdwebo wokwenza zonke izindlela lapho ukuphindaphindwa ngakunye kuphindaphindwa amahlandla ayi-7, okwenza ingqikithi yezimpinda ezingama-21.
1. Amandla aphansi
Ingxenye engezansi yesivumelwano - ama-reps ayi-7 ngesethi ngayinye
2. Amplitude aphezulu
Ukusikwa okuphezulu kwesigamu - ama-reps ayi-7 ngesethi ngayinye
3. Amplitude aphelele
I-amplitude ephelele yokusikwa - ukuphindaphindwa okungu-7 kusethi ngayinye
Exercises
Umshini webhentshi waseFrance onama-dumbbell
Indawo yokuqala: lala ebhentshini eliyisicaba, elisicaba ukuze izinyawo zakho zibe phansi ngokuphelele nesisu sakho sidonswe.
Thatha ama-dumbbells esandleni ngasinye ngokubamba okungathathi hlangothi (izintende zibhekene).
Yelula izingalo zakho ukuze uqonde futhi uzilethe endaweni ngqo phezu kwamahlombe akho.
- I-BP engezansi: yehlisa ama-dumbbells kancane aze alingane nekhanda lakho. Misa kancane, bese welula izingalo zakho zize zifike endaweni engu-45 °. Phinda ukuvivinya umzimba.
- Phezulu KUSUKA: yehlisa ama-dumbbells kancane futhi ume lapho izingalo zakho zakha i-angle engu-45 °. Misa isikhashana, bese welula izingalo zakho zize zelulwe ngokuphelele futhi ama-dumbbells abekwe ngqo phezu kwamahlombe akho.
- Umfutho wegazi ophelele: yehlisa ama-dumbbells aze alingane nekhanda lakho. Hlaba ikhefu, bese welula izingalo zakho zize zibekwe ngqo emahlombe akho.
Ukuma kwe-Biceps Curl
Indawo yokuqala: Beka uhlangothi olulodwa lomshini we-roller block phansi bese unamathisela ibha eqondile.
Yima ngezinyawo zakho zihlukaniswe ububanzi behlombe bese ugoba kancane emadolweni, ume ubheke izinsimbi bese ubamba ibha ngokubamba phansi.
- I-BP engezansi: Gobisa izingalo zakho usebenzisa ama-biceps akho bese uphakamisa ipulangwe lize izingalo zakho zakhe i-90 ° angle. Misa isikhashana, bese wehlisa kancane ibha ubuyele endaweni yokuqala, ulawula ukunyakaza. Phinda ukuvivinya umzimba.
- Phezulu KUSUKA: goba izingalo uphakamise umgoqo usiya esifubeni sakho, ucindezele ama-biceps akho umzuzwana endaweni ephakeme kakhulu ye-amplitude. Yehlisa ibha uye ku-90 ° angle. Phinda ukuvivinya umzimba.
- Umfutho wegazi ophelele: phakamisa umgoqo kusuka endaweni yokuqala uye esifubeni bese wehlisa kuze kube yilapho izingalo zinwetshwa ngokuphelele endaweni ephansi kakhulu ye-amplitude, ixhuma umfutho wegazi ophezulu nophansi.
Isandiso sama-triceps kubhlokhi ngenkathi umile
Indawo yokuqala: Yima phambi komshini webhulokhi bese ubamba ibha eqondile (noma emise okwe-V) ngokubamba ngaphezulu.
Gobisa amadolo akho kancane, goba kancane phambili okhalweni bese ucindezela izindololwane zakho esifubeni sakho ezinhlangothini zakho, ubambe ibha ezingeni lesifuba.
Bheka phambili, gcina umhlane wakho uqondile futhi ushubile.
- I-BP engezansi: khama ibha ubheke phansi kuze kube yilapho izingalo zakho sezeluliwe ngokuphelele. Phakamisa izingalo zakho kancane zize zifike endaweni engama-90 °.
- Phezulu KUSUKA: sebenzisa ama-triceps akho bese ucindezela ibha ulibhekise phansi kuze kube yilapho izingalo zakho zikwi-90 ° angle, phumula bese ubuyela endaweni yokuqala.
- Umfutho wegazi ophelele: khama ibha ulibhekise phansi, wenze lo msebenzi ngokugcwele ku-BP, bese ubuyela endaweni yokuqala.
Ama-biceps curls agxiliwe
Indawo yokuqala: lala ngomhlane ebhentshini elithambekele engeni lika-45 °. I-dumbbell nehlombe kufanele lihlale ngemuva kwebhentshi.
- I-BP engezansi: shintsha ama-biceps akho bese uphakamisa i-dumbbell ifike engxenyeni engu-90 °. Misa isikhashana, bese wehlisa izingalo zakho kancane kancane endaweni yokuqala. Phinda ukuvivinya umzimba.
- Phezulu KUSUKA: phakamisa i-dumbbell esilevini sakho. Misa isikhashana, bese wehlisa kancane kancane i-dumbbell ibe ngu-90 ° angle. Phinda ukuvivinya umzimba.
- Umfutho wegazi ophelele: qinisa ama-biceps akho bese uphakamisa i-dumbbell esilevini sakho. Misa isikhashana, bese wehlisa kancane i-dumbbell endaweni yokuqala.
Ama-triceps push-ups
Indawo yokuqala: thatha isikhundla se-push-up ukuze izandla zicishe zihlukane ububanzi bamahlombe, iminwe ibheke phambili.
- I-BP engezansi: ukugcina umzimba uqonde njalo (kulayini owodwa), wehlisa isifuba phansi, bese ukhuphukela maphakathi ne-amplitude ephelele; buyela endaweni yokuqala bese uphinda ukuzivocavoca.
- Phezulu KUSUKA: yehlisa umzimba usiya phansi uye maphakathi ne-amplitude kusuka endaweni ephezulu, bese ubuyela endaweni yokuqala.
- Umfutho wegazi ophelele: okubandakanya isisindo somzimba wonke esivivinyweni, zehlise phansi, bese uqondisa izingalo zakho bese uvuka ngobukhulu obugcwele endaweni yokuqala.
I-curl yezingalo ze-biceps ebhodini elingezansi ngesibambo sezintambo
Indawo yokuqala: sukuma uqonde ubude obugcwele ukuze izithende zakho zibe ngaphansi kwezinqe zakho, izicubu zakho zesisu zishubile, namahlombe akhululeke.
- I-BP engezansi: Usebenzisa ukubambelela okungathathi hlangothi, jikelezisa izihlakala zakho ngaphandle ngaphandle lapho uguqula izingalo zakho ziye ku-90 ° angle (endololwaneni). Yehlisa i-projectile phansi kuze kube yilapho izingalo zakho sezeluliwe ngokugcwele.
- Phezulu KUSUKA: phakamisa ibha ngenkathi ngasikhathi sinye uphendulela izihlakala ngaphandle bese unikeza ama-biceps indawo ephakeme kakhulu yokujika. Yehlisa i-projectile ibe yingxenye yobubanzi bayo bese uphinda ukuzivocavoca.
- Umfutho wegazi ophelele: phakamisa i-projectile ibe yi-amplitude ephelele, bese uyiphonsa phansi.
Izinzuzo zohlelo lwama-21
Kunezizathu eziningi zokuthi kungani uhlelo lwama-21 lokuphinda lube yingxenye yohlelo lwakho lokuzivocavoca okungenani ngezikhathi ezithile. Futhi zingokulandelayo:
Ukuqina okunyukile. Uzobe wenza izivivinyo zokwakha imisipha isikhathi eside, ubeka imisipha yakho esivivinyweni sokukhuthazela. Ngenkathi ama-singles noma ama-double amaningi enziwa ngokuphindwaphindwa okungu-8 kuya ku-15, uhlelo lwe-rep 21 luzodinga ukukhuthazeka kwemisipha nobungqabavu ukuphatha amasethi akhathazayo.
Ukunqoba "umkhuba" wemisipha. Ngokuphindaphinda okukhulu ngamaphoyinti ahlukene okuqala nawokuphela, indlela engajwayelekile yokwenza ukuzivocavoca izophoqelela umzimba wakho ukuthi wenze ngezindlela ezintsha futhi uphendule ekucindezelekeni okukhulu.
Ukulula kwabaqalayo. Ukufaka izindlela ezintsha zokuqeqesha kunoma yiluphi uhlelo lokuzivocavoca akugcini ngokunikeza ngemiphumela emihle, kepha futhi kuthuthukisa nezimpendulo zakho zomzimba. Khumbula ukuvuselela ngezikhathi ezithile izivivinyo, ezingaba yisidina futhi zibe yisidina ngokuhamba kwesikhathi.
Yonga isikhathi. Ngohlelo lwama-21, ungenza izivivinyo ezimbalwa zeqembu elithile lemisipha; ngenxa yezinciphiso ezisheshayo, imisipha izobhekana nengcindezi eyanele lapho isebenzisa amasethi amade nama-amplitudes ahlukile. Uma uhlelo "21" lwenziwa kahle, ukuzivocavoca okukodwa noma okubili kweqembu ngalinye lezicubu kungakhishwa ohlelweni olujwayelekile lokuqeqesha amandla.
Training
Isimiso sokuzivocavoca esingu-21 siyashesha futhi sifaka amasuphethi amakhulu amathathu anamandla azoshaya ama-biceps akho kanye ne-triceps, kanye nokuphumula kwesekhondi okungu-45-60 phakathi kwama-supersets.
Abasubathi abasha kulolu hlelo lwama-21 kufanele balwazi kahle lolu hlelo ngokufaka ukuzivocavoca okukodwa kwemisipha ngayinye - ama-biceps nama-triceps - ohlelweni lwabo lokuqeqesha. Ngemuva kokuthola ulwazi oluthile, ungakhuphula inani lokuzivocavoca liye ku-2 noma ku-3.
Noma yikuphi ukusebenza okubalulwe ngezansi kufanelekile ohlelweni lwama-21. Kulolu hlelo lwesifundo sesampula, iphethini engu- "21" isetshenziselwa ukuzivocavoca kuphela - i-pric triceps extension kanye ne-dumbbell biceps curls.