Okuqukethwe
Inhloso eyinhloko: ukuthola ubukhulu bemisipha
Uhlobo: Hlukanisa
Izinga lokulungiselela: aphansi
Inani lokuzivocavoca ngesonto: 2
Imishini edingekayo: i-barbell, i-EZ barbell, ama-dumbbells, imishini yokuzivocavoca
Izithameli: amadoda nabesifazane
About the Author: UJustin Waltering
Uhlelo oluhlukile lokuzivocavoca lwamaviki ama-4 olwenzelwe ukusebenzela ama-biceps akho kanye ne-triceps kakhulu. Le ndlela, ebhalwe ngungoti emkhakheni wokuguqulwa komzimba u-Justin Voltering, izokusiza uqinise izingalo zakho ezisilelayo uzenze zibe nemisipha futhi zivelele.
Uhlelo lokuqeqesha: incazelo
Ufuna inqubo yokuqeqesha ezoba yisiphenduli sangempela se-anabolic sama-biceps nama-triceps? Ungayeka ukusesha! Sonke siyazi ukuthi kubaluleke kangakanani ukuqeqesha imilenze yakho, isifuba, amahlombe kanye nomhlane ngamandla amakhulu, kepha ngasikhathi sinye, njalo ejimini ufuna ukumpompa leyo misipha aqala ukuyibona esibukweni - izingalo! Lokhu kuzivocavoca kuzokusiza ukuthi ukhule ngaphandle kwezikibha zakho bese ukhohlwa imikhono evulekile emavikini amane.
Hlukanisa
Imvamisa yokuqeqesha iyisihluthulelo sempumelelo uma kukhulunywa ngokusebenza emaqenjini emisipha asilelayo, ngakho-ke uzodinga ukulungisa uhlelo lwakho lokuqeqesha. Izingalo zakho ziyakwazi ukuphatha izikhathi eziningi zokuqeqesha, ngakho-ke sizohlela ukujima okubili ngocwaningo oluqhakambisa ama-biceps nama-triceps. Yebo, ukunikeza imisipha yakho isikhathi sokuphumula, kufanele uhlele ukusebenzisa kwakho okusele ngokulandelayo:
- Usuku 1: Ukuzivocavoca ngesandla sokuqala
- Usuku 2: Imilenze
- Usuku 3: Ukuphumula
- Usuku 4: Isifuba namahlombe
- Usuku 5: Ukuzivocavoca ngesandla sesibili
- Usuku 6: Ukuphumula
- Usuku 7: Emuva
Ungakhathazeki, ama-pecs namahlombe akho ngeke adlale ngaphandle kosuku lwakho lokuqeqesha. Ukuzivocavoca okukodwa ngeviki kushiya isikhathi esiningi namandla okukhethwa kukho okukodwa noma okubili, imishini ephezulu kanye nemininingwane embalwa ehlukile yezingalo ze-dumbbell nezandiso eziseceleni. Ngokubeka la maqembu ahlosiwe ngosuku olulodwa, ushiya isikhathi esithe xaxa hhayi kuphela sokuzivocavoca okwengeziwe kwengalo, kodwa futhi nokuthola okuphelele - izinto ezimbili ezibalulekile ekuphoqeleleni ukukhula kwemisipha okuphezulu!
Ngezinsuku zangemuva nasemilenzeni, qeqesha njengenjwayelo: ,,, ukufelwa, njll. Ngamafuphi, yenza izivivinyo ezifanayo njengenjwayelo. Lezi zikhathi zokuqeqesha kufanele zibe namandla kakhulu, ikakhulukazi imisipha yangemuva. Izingalo zakho ngeke zikhule uma ungathuthukisi amandla nobukhulu bomzimba, ngakho-ke ungacabangi ukuthi ungachitha isonto lonke ubamba futhi unweba futhi ukhohlwe ngamanye amaqembu emisipha.
Isibonelo sohlelo lokuqeqeshwa
Manje kuze kube manje, nalu uhlelo lokuzivocavoca ngezandla ezimbili ozobe ulwenza kulolu hlelo lwamaviki ama-4. Ngaphambi kokuqala noma yimuphi umsebenzi obalulekile, zifudumale, wenze ukuguquguquka okungu-50-100 okunesisindo esincane, bese udlulela engxenyeni enkulu. Khumbula, akudingeki ukhathale imisipha yakho ngaphambi kokuqala ukuzivocavoca kwangempela, udinga nje ukusheshisa ukugeleza kwegazi lemisipha ngaphambi kokuphakamisa isisindo esisindayo sokusebenza.
Iviki 1
1 ukuqeqeshwa
Isuperset:
3 asondele ku 20 ukuprakthiza
3 asondele ku 20 ukuprakthiza
Yenza amasethi amaningi njengoba kudingeka ukuze uqedele ama-reps angama-50:
1 sondela ku 50 ukuprakthiza
Sebenzisa ukukopela:
3 asondele ku 10 ukuprakthiza
2 ukuqeqeshwa
Sebenzisa indlela yokuphumula:
1 sondela ku 20 ukuprakthiza
Sebenzisa indlela yokuphumula:
1 sondela ku 30 ukuprakthiza
I-Superset (sebenzisa isisindo esisodwa futhi uhlose ukwehluleka kwemisipha phakathi kwe-10-20 reps):
3 asondele ku 15 ukuprakthiza
3 asondele ku 15 ukuprakthiza
Ukwenza okujwayelekile:
3 asondele ku 12 ukuprakthiza
3 asondele ku Max. ukuprakthiza
Iviki 2
1 ukuqeqeshwa
3 asondele ku 8 ukuprakthiza
3 asondele ku 10 ukuprakthiza
Isuperset:
4 asondele ku 20 ukuprakthiza
4 asondele ku 20 ukuprakthiza
Isuperset:
3 asondele ku 12 ukuprakthiza
3 asondele ku 12 ukuprakthiza
2 ukuqeqeshwa
3 asondele ku 12 ukuprakthiza
3 asondele ku 12 ukuprakthiza
Isuperset:
3 asondele ku 20 ukuprakthiza
3 asondele ku 20 ukuprakthiza
Isuperset:
4 asondele ku 10 ukuprakthiza
4 asondele ku 10 ukuprakthiza
Iviki 3
1 ukuqeqeshwa
4 asondele ku 5 ukuprakthiza
4 asondele ku Max. ukuprakthiza
Isuperset:
5 isondela ku 15 ukuprakthiza
5 isondela ku 15 ukuprakthiza
2 ukuqeqeshwa
Sebenzisa ukubambelela okuqinile, qala i-rep ngayinye ngokuma okuphelele:
5 isondela ku 5 ukuprakthiza
Sebenzisa isisindo esifanayo kuwo wonke amasethi:
3 asondele ku 15, ubuningi., Ubukhulu. ukuprakthiza
Isuperset:
5 isondela ku 20 ukuprakthiza
5 isondela ku 20 ukuprakthiza
Iviki 4
1 ukuqeqeshwa
5 isondela ku 10 ukuprakthiza
5 isondela ku Max. ukuprakthiza
Isuperset:
3 asondele ku 20 ukuprakthiza
3 asondele ku 20 ukuprakthiza
Isuperset:
4 asondele ku 20 ukuprakthiza
4 asondele ku 20 ukuprakthiza
2 ukuqeqeshwa
Amaconsi amathonsi. Yenza ukuzivocavoca ngesisindo sokuphindaphinda okungu-5, ulahlekelwe uhhafu wesisindo bese wenza ukuphindaphinda okuphezulu ngaphandle kokuphumula, bese ulahla isisindo ngokuphelele uphinde wenze ukuphindaphinda okuphezulu futhi:
1 sondela ku 5 ukuprakthiza
Sebenzisa indlela yokuphumula:
1 sondela ku 20 ukuprakthiza
Isuperset:
3 asondele ku 15 ukuprakthiza
3 asondele ku 15 ukuprakthiza
Isuperset:
3 asondele ku 15 ukuprakthiza
3 asondele ku 15 ukuprakthiza
Yidla Ukukhula!
Akunandaba ukuthi imisipha yakho ibomvu kangakanani ngesikhathi sokuzivocavoca, ayisoze yakhula ngaphandle kokuphumula nokudla okufanele. Futhi njenganoma iyiphi enye ingxenye yomzimba wethu, izingalo zikhula kuphela uma uba namandla namandla emisipha, ngakho-ke udla ukudla okuningi okunempilo futhi ulale ngokwanele. Ngokukhuthala okufanele, uzomangala ngemiphumela emangalisayo ongayithola emasontweni amane nje!