Yenza lokhu kuvivinya umzimba kweCourtney Gardner kanye ngesonto noma uma ufushane ngesikhathi futhi izingalo zakho ziyoqina, zibe namabhomu futhi zithandeke!

About the Author: IHobart Swan

Kunamathani amaningi “okuzivocavoca ngezandla zabesifazane” kwi-Intanethi. Ezimweni eziningi, izivivinyo zikhonjiswa intombazane ephilayo ephindaphindayo ephindaphinda ngamakhilogremu ama-pink dumbbells, ngenkathi idansa kumculo, igxuma endaweni, noma imane ifuna ikhamera.

Ukuzivocavoca okuhlongozwayo akuhlangene nakancane nalokhu. Uhlelo olunzulu luzokwenza ujuluke, kepha konke mayelana nakho konke kuzothatha ngaphansi kwesigamu sehora.

Ukuzivocavoca Okukhulu kweCourtney Gardner kusekelwe kumasethi aphindaphindwayo ayishumi anezikhathi zokuphumula ezimfishane. Iqukethe ama-supersets nama-double. Izandla zakho zizoshisa futhi inhliziyo yakho izogxuma iphume esifubeni sakho lapho uqeda lezi zivivinyo eziyisithupha ezingapheli.

Ukuzivocavoca Okunzima Kwemizuzu engama-30 kwabesifazane

Amasu Wamasu

I-EZ Barbell Biceps Curl

Inhloso yalokhu kuvivinya umzimba ukusebenzisa ama-biceps akho, ngakho-ke gcina izindololwane zakho zicindezelwe ezinhlangothini zakho, ngaphandle kwalokho isifuba sakho kanye nemisipha yehlombe kuzothatha omunye umthwalo. Ama-biceps kuphela okufanele asebenze, ekuphindaphindeni ngakunye.

Ama-curls we-Dumbbell

Uhlobo oluguqulwe kancane lwe-biceps curl yakudala, lapho izingalo zelulwa ngokugcwele. Lapha, ingalo eyodwa igobile njalo engela elifanele, okwandisa isikhathi ngaphansi komthwalo. Kuvela ukuthi umelana namandla adonsela phansi ngisho nangesandla "sokuphumula". Lapho wenza ngokwengeziwe, kulinga kakhulu ukuthi ulahle isandla sakho. Ungapheli amandla, ziphoqe ukubamba isandla "esingasebenzi" ku-90 degree angle.

I-Overhead Triceps Extension

Enye yezinto ezinhle kakhulu zokuzivocavoca ze-triceps. Ukuze uthole okuningi kukho, gcina izindololwane zakho ziseduze komunye nomunye ngangokunokwenzeka bese ucindezela ama-triceps akho phezulu. Gcina inkathi yakho esemqoka kuso sonke isethi ngayinye.

Phusha phezulu ebhentshini

Beka izandla zakho ebhentshini mayelana nobubanzi be-hip ukugwema ubunzima obungadingekile emahlombe akho. Izinyawo zingabekwa phansi noma kwelinye ibhentshi.

Ukugoba "isando" sokubamba ku-block

Kuzo zonke izivivinyo zangaphambilini, usebenzise ukubambelela okuphezulu (izintende zibheke phezulu naphambili). Isikhathi sokushintshela ekubambeni okungathathi hlangothi, lapho izandla zibheke khona esifubeni, futhi izintende zibhekene. Ukushintsha ukubamba kuzokuvumela ukuthi usebenze imisipha efanayo kusuka engela ehluke kancane.

I-Triceps Extension ebhodini eliphezulu

Qedela ukuzivocavoca kwesandla esifushane ngesethi yokwehla kokukhathala. Yenza ama-reps ayi-10, wehlise isisindo, bese wenza amanye ama-reps ayi-10 ngaphandle kokuphumula. Nciphisa isisindo futhi futhi wenze ezinye izi-10 ngaphezulu Lokhu kungukuzivocavoca kokugcina emsebenzini wakho, ngakho-ke ungaphuma uphume - noma ngabe uzizwa sengathi usimende udlula emithanjeni yakho futhi izingalo zakho sezizokuwa.

Yabelana nabangani bakho!