Isazi sokuqeqesha amandla, umeluleki wephephabhuku i-IFORM uJulian Felix uthembisa ukuthi ngemuva kwezinsuku ezingama-28 izandla zakho zizonwebeka ngokwengeziwe, ngemuva kwamasonto ayisithupha izandla zakho ziyoba muhle ngokwengeziwe, futhi ngemuva kwamasonto ayi-6 (noma ngaphezulu uma unokubonakala ungqimba lwamafutha angaphansi), uzoziqhenya ngokomthetho ngezandla zakho.
AMACEBISO OKUSEBENZA KWEZEMIDLALO
1) Prakthiza ibhola
• Kudingeka ibhola elisezingeni elifanele futhi kuyathandeka ukuthi ingaphezulu lingabi bushelelezi ngokuphelele.
• Ibhola kufanele likhuphuke kahle, kepha hhayi kangako ukuthi, uma ulele kulo ngomhlane, ulisuse kulona.
• Khetha usayizi webhola ofanele:
Ububanzi = ukuphakama kwakho
45 cm = ngaphansi kuka-155 cm
55cm=155-171cm
65cm=171-186cm
75cm=187-198cm
2) Ama-dumbbells
Ekuqaleni kokuqeqeshwa, amabhangqa ama-dumbbells ama-2 noma ama-3 kg azokwanela. Lapho uthola amandla, ungaqala ukuzivocavoca ngama-dumbbells angama-4 kg. Thenga isethi lapho isisindo sama-dumbbell silungiswa khona usebenzisa ama-disc asusekayo.
3) Isihlalo esinomhlane, udonga noma i-windows sill ongabambelela kuyo.
Isikimu sokuqeqesha amasonto 1-3
| Ukuzivocavoca umzimba | Indlela 1 | Indlela 2 | Indlela 3 |
| 1. Push-up esihlalweni | 15 ukuphindaphinda | 15 ukuphindaphinda | 15 ukuphindaphinda |
| 2.Ukwelulwa kwezingalo ezinezinsimbi ezingemuva kwekhanda (izindololwane ziyafana) | 15 ukuphindaphinda | 15 ukuphindaphinda | 15 ukuphindaphinda |
| 3.Ukwenwetshwa kwezingalo ngamasongo omlomo ngemuva kwekhanda (izindololwane zihlukanisiwe) | 15 ukuphindaphinda | 15 ukuphindaphinda | 15 ukuphindaphinda |
| 4. Ukucindezela kwebhentshi laseFrance ebholeni | 15 ukuphindaphinda | 15 ukuphindaphinda | 15 ukuphindaphinda |
| 5. Ukwelulwa kwengalo nge-dumbbell | 12 ukuphindaphinda | 12 ukuphindaphinda | 12 ukuphindaphinda |
ISELULEKO SEZISEZO
Ijubane lokwenziwa: ukuphakamisa izandla, ubale kancane uye kokuthathu, wehlise - uye kwabahlanu.
Ukuphefumula ngesikhathi sokubulawa: ukuphakamisa / ukuhlunga izingalo zakho, njalo ukhiphe umoya, wehlise / ukhulule izingalo zakho - donsa umoya.
USIHLALO AMAPHINTSHA
Uzodinga isihlalo esizinzile salo msebenzi. Bamba imiphetho yesihlalo ngezandla eziqondile, izintende zibheke phambili. Imilenze kufanele yehlukane kancane, amadolo agobe kuma-90 degrees. Beka isisindo sakho ezandleni zakho ukuze izinqe zakho zingasithinti isihlalo. Yehlisa phansi, ugoba izindololwane zakho nge-engela engaba ngama-degree angama-90. Gcina umhlane wakho uqonde ngqo lapho uhamba phansi. Yehla uye phezulu, ugoba futhi uqondise izingalo zakho.
Okungafanele ukwenze: beka amahlombe akho phambili, phumuza izindololwane ngenkathi uphakamisa, goba phambili ngenkathi wehlisa, sitshekise ikhanda lakho phambili.
Lo msebenzi uqinisa miphi imisipha?: ama-triceps.
UKWANDISWA KWEZANDLA NGAMAKHUPHUKA NGAPHANDLE KWENHLOKO (AMAQHAQHA ATHOLAKELE IPALALI)
Hlala ebholeni lokuzivocavoca. Thatha i-dumbbell ngezandla zombili. Ngemuva kwekhanda lakho kufanele kuhambisane nomgogodla wakho. Phakamisa i-dumbbell phezulu phezu kwekhanda lakho, uzama ukugcina izindololwane zakho zifana. Bese wehlisa i-dumbbell ngemuva kwekhanda lakho ukuze izindololwane zakho zigobeke nge-90-degree angle.
Okungafanele ukwenze: yehlisa i-dumbbell kakhulu, yenza ukunyakaza, usebenzisa yonke imisipha yezingalo. Ama-triceps akho kuphela okufanele asebenze.
Lo msebenzi uqinisa miphi imisipha?: ama-triceps.
IFRENCH BALL PRESS
Lala ebholeni lokuzivocavoca ukuze amahlombe akho, intamo, nape kube sebholeni. Beka izinyawo zakho phansi uguqe ngamadolo. Gcina umhlane wakho uvundlile phansi. Imisipha yesisu kufanele ishube. Thatha ama-dumbbells esandleni ngasinye bese uwaphakamisa. Yehlisa izingalo zakho ngama-dumbbells maqondana namahlombe akho (izingalo zakho kufanele zehle kancane, zingawi!) Futhi uziphakamisele endaweni yokuqala. Kufanele uzwe ukunyakaza kwemisipha ngemuva kwehlombe lakho.
Okungafanele ukwenze: ukuphakamisa izingalo zakho ngama-dumbbells phezulu, nweba ngokugcwele izindololwane zakho.
Lo msebenzi uqinisa miphi imisipha?: uhlangothi lwangaphakathi lwe-triceps.
Isandiso seDumbbell
Beka isandla esisodwa esihlalweni noma ibhola lokuzivocavoca. Goba phambili ngomhlane uqonde, amadolo agobe kancane. Thatha i-dumbbell kwesinye isandla sakho. Ingemuva lehlombe kufanele lihambisane nomhlane, indololwane icindezelwe ngokuqinile emzimbeni. Ukusuka kulesi sikhundla sokuqala, slayida ingalo yakho phansi nangemuva.
Okungafanele ukwenze: Yehlisa uye emuva ngengalo yonke bese ujikelezisa isandla.
Lo msebenzi uqinisa miphi imisipha?: ama-triceps wonke.
Qiniseka ukuthi i-dumbbell ayishintshi esandleni sakho; yigcine isesimeni esifanayo sokudayisa ngaso sonke isikhathi, ngaphandle kwalokho uzibeka engcupheni yokulimaza isandla sakho.