Isisetshenziswa Esincane - Imisipha Ephezulu: Uhlelo lweDumbbell
Ejimini ngaphandle kwemishini yokuzivocavoca, awudingi ukuthatha ngobuningi kepha ngekhwalithi. Yakha imisipha ekhaya noma egalaji ngamagobolondo amathathu ekusebenzeni kathathu ngesonto!
About the Author: U-Eric Velazquez, Uchwepheshe Wamandla Aqinisekisiwe kanye Nongcweti Wokuqina Okujwayelekile
Ijimu eseduze ingase ifakwe imishini yakamuva, imigqa yamabhentshi, nama-squat racks asekela udonga, kodwa uma ungenaso isikhathi sokuya lapho, izinhloso ezinhle ngeke zisize. Imali yokubhalisa yanyanga zonke kuphela ezonyamalala njalo ku-akhawunti yakho yasebhange!
Kubantu abaningi abafuna uhlelo oluphelele lokujima, ukucindezela kwesikhathi kuyisithiyo sokuqala nesiphambili. Yingakho i-gym yasekhaya ekamelweni elingenalutho noma igaraji ingaba isisombululo esihle kakhulu sesabelomali. Kunzima ukukhononda ngokushoda kwesikhathi lapho inkundla yokucobelelana ngolwazi iyindawo ekude nje!
Ungase ucabange ukuthi ijimu yasekhaya ibiza kakhulu, kodwa akudingekile. Udinga nje ukwenza ukukhetha okulungile phakathi kwemishini yezemidlalo. Isibonelo, kuhle ukuba ne-squat rack ekhaya, kodwa kubiza imali eningi futhi kuthatha indawo enkulu, ikakhulukazi uma ubala i-barbell nama-pancake. Futhi, uma umgomo wokujima kwakho uwukwakha imisipha futhi ungabheki ukuba i-powerlifter, ungathola umfutho ofanayo wokuqeqeshwa ngama-dumbbell, ibhentshi, ne-barbell. Ejimini elinjalo, udinga kuphela ukuthatha ikhwalithi, hhayi ubuningi! Ngakho-ke, lungiselela imiqondo yakho yokujima yasekhaya ukuze ichithwe.
Isisetshenziswa
Ibhentshi elilungisekayo. Ngokombono, ungaphila ngokudla okuqinile kwakho kokubili ukuma nokulala phansi, kodwa ngamathuba amaningi amasha avula ibhentshi elizinzile elinamaphedi wekhwalithi, kuwufanele ukutshalwa kwezimali. Khetha ibhentshi lapho ungatshekisa khona ikhanda lakho phezulu naphansi ngama-engeli ahlukene. Ngaphezu kwalokho, ibhentshi, elibekwe nge-engeli engu-90-degree, lizohlinzeka ngokusekela emuva ngesikhathi sokucindezela okuphezulu. Njengebhonasi, ungahlala njalo ubeke unyawo olulodwa ebhentshini futhi wenze ama-squat split squats.
Ama-dumbbell ahlanganisiwe. Ama-Dumbbells ayisinqumo esihle kakhulu sokuthuthukiswa kwemisipha. Ububanzi bokuhamba bukhulu kune-barbell futhi kunzima ukulinganisela. Eyokuqala neyesibili ikuvumela ukuba uthole imicu eminingi yemisipha.
Njengoba i-rack egcwele ngokugcwele ene-dumbbell ithatha isikhala esiningi futhi idinga izindleko ezingafanelekile, kungcono ukukhetha ezinhlobonhlobo ezinkulu zama-dumbbell okusetha uhlobo. Imishini ye-Modular ikuvumela ukuthi usebenze ngezisindo kusuka ku-2 kuya ku-50 kg ngengalo ngayinye, futhi lokhu kunikeza ukuhlukahluka okudingekayo ekuthuthukisweni kwesisindo somzimba. Uma unamathela ngebhangqa elikuvumela ukuthi ushintshe isisindo ngokushesha, ungafaka ama-supersets amaningi ku-Workout yakho.
Indawo yokubeka amandla Ibha / inkantini evundlile. I-Power Rack yama-push-ups kanye ne-pull-ups Ibha yokudonsela phezulu / Amabha – enye yamadivayisi abaluleke kakhulu ngokwenani nekhwalithi yayo yonke into ongayithenga. Ikuvumela ukuthi usebenzise isisindo somzimba ezinhlobonhlobo zokudonsela phezulu, ugxile ezindaweni ezihlukene ngemuva, kanye nokuzalwa okuningana kwe-bar push-ups, isifuba esihlonishwa isikhathi kanye nokuzivocavoca kwe-triceps. Uma ukuma okunjalo kungangeni endaweni yakho yokuhlala noma kubhajethi, ungadonsela kubha ejwayelekile, bese uvumelanisa amabhokisi amade noma ezinye izinto zokuphusha.
Ukuhlukaniswa kwezinsuku eziyi-XNUMX kokujima kwasekhaya
Uma isisindo sakho esiphezulu sama-dumbbell akho alungisekayo singama-40-46kg, ungase ungabi nawo amathoni anele ukuze usikhuthaze ebangeni elifanele lokuphindaphinda okungu-8-12. Uma umkhawulo wesisindo uphansi, isisombululo esisodwa ukufinyeza isikhawu sokuphumula phakathi kwamasethi. Le nqubo inyusa ukukhathala kwemisipha okunqwabelanayo, okusathathwa njengombandela wokugcwala ngokweqile okuqhubekayo.
Ama-supersets anokuhlala okuncane azokuvumela ukuthi ushaye umfutho wakho ngenkathi ugcina amalunga akho ejabule ngasikhathi sinye. Ukusetshenziswa okuhlakaniphile kwe-rack power for pull-ups kukuvumela ukuthi uhlasele imisipha yomzimba engaphezulu ngesisindo sakho kuphela, futhi uma wengeza ubhaka olayishiwe noma ibhande lokuphakamisa izinsimbi, ungalawula uhla lokuphindaphinda.
Ukuzivocavoca 1. Isifuba nokubuyela emuva
Uzoshintshanisa izivivinyo zesifuba nomhlane kukho konke lokhu kujima uze ukuqede ngomnyakazo wawo womabili amaqembu emisipha - i-dumbbell pullover yakudala. Njengoba lezi kuyizitho zomzimba ezinkulu neziqinile, kuzodingeka ulawule izikhathi zokuphumula ukuze ufinyelele ukwehluleka kwemisipha ngaphakathi kwebanga lokuphindaphinda okuhlosiwe. Gcina i-smart phone enesibali sikhathi eduze.
Ukuzivocavoca 1. Isifuba nokubuyela emuva
4 asondele ku 10 ukuprakthiza
4 asondele ku 10 ukuprakthiza
Ukuzivocavoca 2. Imilenze
Qala ngama-jump squats - azolungiselela imisipha yakho nesistimu yezinzwa ukuze uhlanganyele ngokushesha ekuzilolongeni okulandelayo. Vele ungawenzi lo msebenzi ukuze wehluleke, shiya amandla okuphindaphinda okumbalwa.
Lokhu kuvivinya umzimba kungahlanganiswa ne-goblet squat, eqoqa imisipha ye-quadriceps ne-gluteus, futhi ngesikhathi esifanayo ibeka izidingo ezikhulayo ku-muscle-stabilizers ye-trunk. Uma izisindo zingenzima ngokwanele ukuthi zisebenze imisipha ngenani elishiwo lokuphindaphinda, faka ama-dumbbell amabili asindayo esikhwameni sakho bese usilengisa esifubeni sakho. I-deadlift yaseRomania, umakhi oyinhloko wama-hamstrings nama-glutes, ilandela ngokulandelayo, ilandelwa ukushintshana kwamaphaphu e-dumbbell.
Ukuzivocavoca 2. Imilenze
Ukuzivocavoca 3. Amahlombe nezingalo
Kulo msebenzi, ungenza izivivinyo ngokulandelana, noma ungazihlanganisa zibe ama-superset namasethi amathathu ukusheshisa ukujima nokuqinisa imisipha. Ama-Dumbbells alingana kahle lapha, ongashintsha isisindo ngokushesha. Ukuzivocavoca kwe-antagonist ye-Supersetting efana nama-biceps kanye ne-triceps kusebenza ngokukhethekile ekuthuthukiseni ukugeleza kwegazi nokumpompa izingalo zakho.