Okuqukethwe
Ekhaya nako can kahle sebenza emisipheni yesifuba nangemuva. Lapho kuthatha uchwepheshe weqiniso emhlabeni wokuqina Kate Frederick, ungaqiniseka ukuthi uzowuthola umphumela oyifunayo. Ufuna ukusika isifuba nokunwebeka emuva? Lapho-ke sekuyisikhathi sokuqala ukuzibandakanya ohlelweni lwe-Chest and Back kusuka ku-Slow & Heavy.
Incazelo yohlelo lwesifuba nangemuva kwesifuba nangemuva
Uhlelo Chest and Back oluvela ku-Kate's Frida luqukethe izivivinyo eziphumelela kakhulu ngama-dumbbells esifubeni nasemuva. Lokhu ukuqeqeshwa okujwayelekile kwamandla lapho kuvivinywa umzimba ngezindlela eziningana ngokuma okumbalwa. Isici esiyinhloko sohlelo ijubane elincane futhi eligxilile. Uzokwenza izivivinyo ngokugxila okuphezulu okuzokuvumela ukuthi usebenzise okusetshenzisiweoninani elikhulu kakhulu lemisipha ngesikhathi sekilasi. Uchungechunge lwezinhlelo iSlow & Heavy zizokusiza ukuthi uzuze umzimba onethoni onemisipha eqinile.
Ukuzivocavoca okuhle okuphansi emuva ngama-dumbbells wabesifazane ekhaya
Isifuba sokuqeqesha nokubuyela emuva ihlala imizuzu engu-60. Ingxenye yokuqala yekilasi inikelwe ukuzivocavoca kwesifuba, izivivinyo zesibili zangemuva. Uhlelo luqala ngokuzifudumeza okunesigqi, bese uya ngqo esigabeni samandla. Zonke izivivinyo zenziwa ngamasethi ama-3, phakathi kwamaqoqo sizoba nekhefu elifushane.
Ukuzivocavoca kwesifuba kufaka:
- Umshini wokucindezela ibhentshi we-Dumbbell ulele endaweni evundlile
- Ukuzalela izandla ngama-dumbbells endaweni evundlile
- Umshini wokucindezela ibhentshi we-Dumbbell ulele endaweni ethambekele
- Ukuzalela izandla ngama-dumbbells kuthambekele
- Ukujima
Ukuzivocavoca emuva kufaka:
- Faka izinsimbi zomlomo ebhandeni lakhe emthambekeni ngezandla ezimbili
- Pullover nge dumbbell
- I-Deadlift ngemilenze eqondile
- Superman
- Ibhande
Ukuzivocavoca uzodinga ama-dumbbells nepulatifomu yesinyathelo. Kuyinto efiselekayo ukuba namabili ama-dumbbells, ngoba ngokuzivocavoca umzimba nasezindleleni ezahlukahlukene uzodinga isisindo esihlukile. Ipulatifomu yesinyathelo esidingekayo iyadingeka, kepha kungenzeka futhi ukuthi ubuyisele ibhentshi lesisindo sezemidlalo ngokuthambekisa okuguqukayo. Uhlelo lwesifuba nangemuva Chest and Back lufanele labo abathanda ukuqeqeshwa kwesisindo futhi abesabi ukusebenza ngezisindo.
Ubuhle nobubi bohlelo uKate Friedrich
buhle:
1. Kungakapheli ihora uzosebenza kumaqembu emisipha esifubeni nasemhlane. Uzobaqinisa, uzokwenza iqinile futhi ithoniwe.
2. Zonke izivivinyo zenziwa kancane kakhulu nangokucophelela. Umgomo wakho ukusebenzela kahle imisipha ekhonjiwe, okungajwayelekile kakhulu ngesikhathi sokuqeqeshwa Okujwayelekile komzimba wonke.
3. Ungafunda zonke izivivinyo eziyisisekelo ezenzelwe ukuthuthukisa imisipha yomhlane nesifuba. Lokhu kuyasiza ekuziqeqesheni ngokwakho ejimini noma ekhaya.
4. Uhlelo lolu akusilo ukuzivocavoca nge-aerobic, ngakho-ke luzolungela labo abakhetha amandla athule asebenza emisipheni ngaphandle kokugxuma nokuzivocavoca kwe-cardio.
5. Ngesikhathi sokuvivinya umzimba kufaka phakathi ama-biceps nama-triceps, ngakho-ke uzo-oda nemisipha yesandla.
6. Ukuzivocavoca kwesifuba nangemuva kuyahlukaniswa, ngakho-ke ungazibandakanya nengxenye yehora ngokuhlukile eqenjini ngalinye lezicubu.
bawo:
1. Uzodinga ipulatifomu yesinyathelo noma enye indawo lapho kungenzeka khona ukuthi ulungise i-angle yokuzivocavoca kwemisipha yesifuba.
2. Kuyinto efiselekayo ukuba nayo ngazimbili zezimbumbulu izisindo ezahlukene.
3. Alukho uhlelo lokwehlisa isisindo. Kungenxa yalabo abafuna ukuqinisa imisipha nokuqinisekisa ukuqina kwabo.
Uma unentshisekelo yokwakha ifayela le- umzimba oqinile wemisipha, bese uzama uchungechunge lokuzivocavoca, Slow & Heavy. UKate Friedrich uzokufundisa ukusebenza kahle nangempumelelo emisipheni ebhekiswe emzimbeni wakho.
Bheka futhi: ukuqeqeshwa kwamandla noKate Frederick ngemisipha yomlenze namahlombe.