Okuqukethwe
Ukuzivocavoca ngokuphelele kwabamatasa
Ngabe unesikhathi esifushane kakhulu? UScott Matheson uzokukhombisa ukuthi ungawasheshisa kanjani wonke amaqembu emisipha emikhulu ekuzivocavoca umzimba okugcwele kakhulu.
About the Author: UBill Geiger
Sonke singathanda ukuba namahora ambalwa ngosuku lokuqeqeshwa okujulile, kepha kwabaningi leli yiphupho elingafinyeleleki. Kodwa-ke, ukungabi nesikhathi akusho ukuthi kufanele ubekezelele imiphumela yokuqeqeshwa okungatheni. Umsubathi we-Performix uScott Matheson udizayinele lolu hlelo labo abasebenza ekhaya noma abafuna ukwenza uqeqesho lwamandla ejimini ngaphandle kwengozi yokuphuthelwa umhlangano webhizinisi noma inkulumo eyunivesithi.
"Lokhu kuvivinya umzimba kuqukethe izivivinyo eziyisishiyagalolunye ezibhekise emaqenjini amakhulu emisipha," kuchaza uMatheson. - Ezine zalezi zivivinyo; zilayisha imisipha ngokuyimpumelelo kakhulu kune. Ukunyakaza okuhlangene okuningi njengama-squats, imishini yebhentshi ye-dumbbell, ukudonsa kanye nemishini yezempi kukuvumela ukuthi usebenzise izisindo ezengeziwe zokusebenza kunokuzivocavoca okuhlangene, okugcina kulungele kokubili ukukhula kwemisipha kanye nokusetshenziswa kwekhalori. ”
UMatheson usebenzisa umgomo wokuhlanganisa ukuzivocavoca ngamaqembu abizwa ngama-trisets. Ku-superset, wenza izivivinyo ezimbili zilandelana futhi akukho ukuphumula phakathi. Ku-triset, ngesitayela esifanayo, yenza izivivinyo ezintathu ngasikhathi sinye. "Ngokusebenzisa imishini efanayo, ufinyeza ubude besikhathi sakho sokuziqeqesha kanti ngasikhathi sinye ukwandisa izinga lokushaya kwenhliziyo yakho," esho.
Ukunquma izisindo zakho zokusebenza, uMatheson uncoma ukuthi ukhethe isisindo ongaqedela ngaso i-10, kepha hhayi i-11, reps. Uma isibalo siphambuka kulitshe, yenza izinguquko ezidingekayo.
Uzophinda i-superset ngayinye ne-triset kabili, uphumule imizuzu engu-1-2 kuphela ngemuva kokuthi umjikelezo wonke usuqediwe ngokuphelele.
"Vele, ungafaka amapuleti amaningi kubha futhi / noma wandise inani labaphindayo, kepha lokhu kudinga ukuzidela kwamasu, angagcini nje ngokunciphisa umthwalo emisipheni eqondiwe, kepha futhi kwandisa nengozi yokulimala," kusho yena uyanezela. Uma ungazi ukuthi ungakwenza kanjani kahle ukuzivocavoca okuthile, bukela ividiyo yokuqeqesha bese ufunda imiyalo yesinyathelo ngasinye.
Ukuzivocavoca umzimba
Uma ucabanga ukuthi sinohlelo olunomthamo omncane wokuqeqesha, kungcono ukukwenza kaningana ngesonto.
Izeluleko namasu kaScott wokuzivocavoca ngalunye kuzokusiza ukuthi uthole okuningi ekuzivocavoca umzimba:
I-Dumbbell Bench Press
“Yehlisa izinsimbi zomlomo ezingezansi nje kwephuzu lapho izindololwane zakho zigobeka khona ezinhlangothini ezingakwesokudla, bese ucindezela kuze kube yilapho izingalo zakho zinwetshiwe ngokuphelele.”
Ukudonswa phezulu
“Zama ukuphakamisa isilevu sakho phezu kwebha bese uzithoba kuze kube yilapho izingalo zakho sezeluleke ngokuphelele. Uma kunzima kakhulu kuwe ukwenza ama-reps ayi-10, sebenzisa ibhendi yenjoloba noma udonsele phezulu ku-gravitron. "
Umshini weBarbell esikhundleni se-roller
“Guqa ngamadolo, ugingqe umgoqo uqonde phambi kwakho; uma uyigoqa ngokuqhubekayo, kuzoba nzima kakhulu ukuqedela ukuvivinya umzimba. Gcina isikhathi sakho se-abs kulo lonke ukunyakaza. "
Umshini wezempi onama-dumbbells
“Kusendaweni omile kuyo, phakamisa ama-dumbbells phezulu kuze kube yilapho izingalo zakho sezeluliwe ngokugcwele. Musa ukwehlisa izinto ezingezansi kwesikhundla lapho izindololwane zigobeke khona engeli elingaphansi kwamadigri angama-90 kuphela. "
Ukuphakamisa izingalo ezinhlangothini
"Ukuze wenze lo msebenzi wokuzihlukanisa ukuze usebenzise ama-delta aphakathi nendawo, kufanele ugcine izindololwane zakho zisesimeni esigoqekile kancane bese ubamba leyo ndawo kuyo yonke isethi."
Ukucindezela kwebhentshi laseFrance
“Gcina ingalo yakho engaphezulu ibhekane ngqo nesifuba sakho ukuze ukunyakaza kwenzeke ezinhlangothini zendololwane kuphela. Lokhu kuzokhulisa ukugxila kuma-triceps. "
UBarbell Curl
“Njengasemshinini wokucindezela ibhentshi laseFrance, kufanele uvale izindololwane zakho ngokuqinile. Uma ufuna ukwandisa ngokuphumelelayo ukusebenza kwalokhu kuhlangana okuhlangene, izindololwane zakho kufanele zicindezelwe ezinhlangothini ngaso sonke isikhathi. "
squat
“Ukwenza ama-squats ngempumelelo kudinga ukuthi ugcine umhlane wakho uqondile futhi imisipha yakho eyisisekelo ishube. Khiqiza amandla ezithendeni zakho lapho uphakamisa. "
Sukuma ezinzwaneni
Yima ku-pancake noma ipulatifomu yesinyathelo ukuze welule ngokugcwele amathole akho. Ungaphumi ngezansi. Khuphuka phezulu ngangokunokwenzeka, uncike emaphepheni ezinzwane zakho. "