Okuqukethwe
Ukuzivocavoca ngesandla nguLarry Edwards
Lokhu kuvivinya ingalo kuhlanganisa ama-biceps nama-triceps umzimba kuma-supersethi, kepha lokhu kumane kuyisiqalo. Zama lokhu kuzilolonga okunonya ukuze kukhule ukukhula kwemisipha okungathi sína.
About the Author: IHobart Swan
Abanye abakhi bomzimba bathuthukisa indlela encane yokuqeqeshwa kwengalo. Bakholelwa ukuthi kumongo ojwayelekile wokuqeqeshwa kwamandla, izingalo zisendimeni yesibili, ngoba uma kuqhathaniswa, sithi, ama-quads noma emuva, mancane. ULarry Edwards akayena omunye wabo. Ukuvivinya kwesandla ngakunye kuphenduka i-blitzkrieg kuye, kufaka phakathi ama-supersets, inani elikhulu lomthwalo namandla amakhulu womsebenzi. Umphumela uyahlanya futhi ungamasentimitha amaningi lapho ulinganisa ububanzi bezingalo.
U-Edwards umile kwelokuthi indlela azosebenza ngayo izosebenza kuwo wonke umuntu ofuna ukwelula imikhono yezikibha zakhe, okubandakanya nawe.
Enye inzuzo yale ndlela ukuthi yonga isikhathi. Nciphisa izikhathi zokuphumula futhi ungadabula lokhu kuzivocavoca okuphezulu kungaphansi kwehora - uzodinga cishe imizuzu engama-45.
Ungathathi Iziboshwa: Ukuqeqeshwa Ngezandla nguLarry Edwards
U-Edwards uncoma ukwenza lolu hlelo kanye ngesonto, noma kabili uma izingalo zakho zisalele. Kepha uma unikezwe inani lomsebenzi okufanele uwenze kulokhu kuzivocavoca ngesandla, iseshini eyodwa ngeviki izobe ingaphezu kokwanele.
Amasu Wamasu
Ukubamba okuncane EZ Barbell Curl. U-Edwards ukhetha ukuqala ngezisindo ezilula futhi asebenzise ukubambelela okuncane ukuze welule imicu yemisipha kangcono. Ngokubamba okubanzi, angalengisa ama-pancake amaningi kubha, kepha-ke akazizwa elula kangako, noma ukubamba iqhaza okusebenzayo kwesiqongo sama-biceps ekwenzeni ukunyakaza.
Isandiso ebhodini elingaphezulu ngaphezulu ngesibambo sezintambo. Kulokhu kuvivinya umzimba, okwaziwa nangokuthi umshini wokucindezela ibhentshi laseFrance ngenkathi umile, yehlisa isibambo sezintambo ngemuva kwekhanda lakho phansi ngangokunokwenzeka ukukhulisa ukunwebeka kwama-triceps akho ekugcineni kwenhlangano, u-Edwards weluleka. Futhi usebenze kancane: kumayelana nokuphindaphinda nokuqina, hhayi ukusebenza kwesisindo.
Isandiso se-Triceps kubhulokhi eliphezulu. Kulokhu kuvivinya umzimba, u-Edwards uncamela ukusebenzisa isibambo esiqondile futhi ucabanga ukuthi welula isibambo asise ezinhlangothini ezansi kokunyakaza kwakhe, kube sengathi usebenza ngentambo. Njengoba ucindezela isibambo phansi, zama ukusikhomba phansi futhi kude nomzimba wakho. Lokhu kuzokusiza ukuthi uzuze ukubhoboza okuphezulu kokubhoboza.
Enye i-biceps dumbbell lift. Gxila ekuphakamiseni umunwe wakho obomvana ubheke phezulu. Lokhu kuzosiza ukufezekisa ukusikwa okukhulu. Vumela i-projectile ukuthi iye phansi yonke indlela ukuze yelulwe kakhulu. Ukwelulwa okuphansi kubaluleke kakhulu, uma kungabalulekanga kangako, kunokusikwa okuphezulu, ngokusho kuka-Edwards.
Ukuphakamisa ibha yama-biceps. U-Edwards uzizwa ukuthi ukuzivocavoca kungcono uma ebanjwa ngokubanjwa okuningana. Kepha uxwayisa ngokuthi kufanele uqaphele ukuthi ungabeki isisindo esiningi ngokweqile, noma ungazilimaza. Zama ukusebenzisa isisindo esincane ngenkathi ugcina ukuqina okuphezulu komsebenzi, ukhipha ama-reps ekhwalithi ngenqubo enhle, uzwe iminyango egcwele imisipha phezulu nokwelula okuhle ezansi.
Ama-Triceps Dips. Ukuze usebenze kangcono ama-triceps akho ngesikhathi sokunyuswa, zama ukugcina isifuba sakho siphezulu. Ngaphezulu, phoqelela ukusikwa okunamandla. Ungahlala ngisho nasezikhundleni eziphezulu umzuzu noma ngaphezulu ukuze uqiniseke ukuthi uthola ukusikwa kwe-triceps oyifunayo. Njengoba wehla, phumula ngezansi umzuzwana ukuzwa ukwelula. Uma unezinkinga zamahlombe, ungabi phansi kakhulu.
Ama-biceps curls ku-simulator. U-Edwards uyakuthanda lokhu kuvivinya umzimba ngendlela elula ngayo imisipha. Kuleli qophelo, usuvele wenze umsebenzi omningi ngamandla amakhulu futhi uthole izingqinamba eziningi eziphakeme. Kule nhlangano, u-Edwards ugxila ekugcineni okuphansi kwebanga, avumela isisindo sokusebenza ukwelula ama-biceps.
Iholele i-dumbbell emuva emthambekeni. Umthetho wesithupha walokhu kuvivinya umzimba “uhamba kancane”. Kufanele ulawule ngokugcwele ukunyakaza kokubili endleleni eya ekubambeni nangenkathi yokwehlisa kweprojektha. Ungavumeli amandla adonsela phansi anyakazise ama-dumbbells, ungasebenzisi umfutho ukuphonsa isisindo phezulu. Gxila ekunikezeni imisipha ukuphindaphinda okunamandla, okuhamba kancane, noketshezi.
Isandiso sama-triceps ebhodini eliphezulu ngentambo. U-Edwards uthanda ukusebenzisa intambo ende kulo msebenzi. Lapho isidingo sikhona, uze athuthukise, adlulise isikibha sakhe ngesivalo. Ukuhlanganiswa kwenduku yentambo ende nesisindo sokusebenza esilula kuyinika ukusika okuhle.
Ukushintshwa kwe-dumbbell okushintshayo ebhentshini elithambekele. Esikhundleni sokwenza ukuzivocavoca ngesandla esisodwa, phakamisa womabili ama-dumbbells ngasikhathi sinye. Zama ukuvula izingalo zakho ukuze iminwe encane ibheke phezulu.
Isandiso sama-triceps kubhulokhi eliphezulu ngesandla esisodwa… Sebenzisa isango eliphezulu, noma eliphinyisiwe, kulo msebenzi.
Ama-biceps curls agxiliwe. Gcina izindololwane zakho kude nesifuba sakho. Kunzima kakhulu ukwenza ukuzivocavoca ngale ndlela, ngakho-ke thatha isisindo esincane kakhulu kunalokho ojwayele ukukusebenzisa kuma-biceps curls agxilile.