Uhlelo lokuzivocavoca lukaTom Hardy

Uhlelo lokuzivocavoca lukaTom Hardy

Inhloso eyinhloko:

Uhlobo:

Izinga lokulungiselela: isilinganiso

Inani lokuzivocavoca ngesonto: 4

Imishini edingekayo: ama-barbells, ama-dumbbells, imishini yokuzivocavoca, isisindo sakho

Izithameli: amadoda nabesifazane

About the Author: UBrad Borland

 

Hamba uhlanya njengoBane, i-nemesis kaBatman: faka ukusebenza okunamandla nokuqina kukaTom Hardy ekusebenzeni kwakho okulandelayo!

Incazelo yohlelo lokuqeqesha

Ukudlala indawo kaBane kuThe Dark Knight Rises, uTom Hardy kwadingeka athole cishe i-14 kg yemisipha. Ngokusho kombhalo, uBane wayengumlingiswa ogqamile ongemuhle onamandla owesabekayo angaphezu komuntu; imbangi efanelekile, ephakeme ngokomzimba kuno-Dark Knight uqobo. Iqinile, iyabusa futhi inamandla, iyesabeka ekubukekeni kwayo. Kepha ayikho indawo empilweni yethu yokwandisa amandla namandla? Uqinisekile ukuthi inqubo yakho ejwayelekile yokuzivocavoca ayidingi ukukhahlela okulula ku-butt? Noma mhlawumbe sekuyisikhathi sokufunda ukuzivocavoca okusha, ukusebenzisa amasu athuthukile, nokusebenzisa ukusikisela ukuze ubuyele endleleni ukukhuphula ivolumu namandla?

Kahle lawa masu okuqeqesha asezingeni eliphakeme aqeda noma iyiphi ithafa lokuqeqesha, futhi uzofana noMad Bane!

Uhlelo lokuzivocavoca lukaTom Hardy

Ngezansi kunesibonelo sohlelo olunokuzivocavoca ngoMsombuluko, uLwesibili, uLwesine nangoLwesihlanu, ngoLwesithathu nangezimpelasonto ngomusa wokuphumula nokululama.

Lolu hlelo lubonisa kuphela amasethi asebenzayo, ungakhohlwa ukwenza amasethi we-1-2 wokuzifudumeza wokuphindaphinda okungu-10 ngesisindo esincane ngaphambi kwabo.

 

UMsombuluko

2 asondele ku 6 ukuprakthiza
2 asondele ku 6 ukuprakthiza
Lokhu kuvivinya umzimba kuzoba yindlela enhle kakhulu kunezisindo ezisindayo ebhentshini. Vele ulale phansi nezimbumbulu ezimbili ezandleni zakho bese wenza isigaba sesibili sokunyakaza kwabezindaba. Ungavumeli imisipha yakho iphumule, thinta phansi - uphinde ulwe futhi!
2 asondele ku Max. ukuprakthiza
Yenza ukudonsa okujwayelekile (izingalo zihlukaniswe ububanzi behlombe, ukubambelela emuva), kepha zama ukudonsa isisu sakho, hhayi esifubeni sakho, kubha.
2 asondele ku 6 ukuprakthiza
Akukho okumele kwenziwe, bekufanele ngifake lo msebenzi enkingeni, kuphela ngeke sisebenzise lonke uhla lokunyakaza. Esimweni sokuqala, ibha itholakala ngaphansi kwamadolo. Ungasebenzisa onqenqemeni bebhentshi ebhentshini eliyingxenye noma izitobhi emshinini kaSmith.
2 asondele ku 6 ukuprakthiza
Qiniseka ukuthi, lokhu kuvivinya umzimba kuzodala isivunguvungu esinama-hormone ayishumi emzimbeni wakho! Isetshenziselwa ikakhulukazi ukuqeqeshwa kwehlombe nokuthuthukiswa kwamandla, kodwa futhi kuyasiza ukuthola isisindo sonke semisipha. Phakamisa ibha phansi usebenzisa izinkalo zakho, imilenze, nokunyakaza kwehlombe, bese uvikela ibha esifubeni sakho. Ukusuka kulesi sikhundla, thatha i-push encane ngemilenze yakho bese uphakamisa ibha phezu kwekhanda lakho usebenzisa ama-deltoid, izingibe nezingalo zakho. Lokhu akuyona i-jerk ngendlela yayo emsulwa njengokuphakamisa amathuluzi nokucindezela amahlombe.
2 asondele ku 12 ukuprakthiza
4 asondele ku 15 ukuprakthiza

NgoLwesibili

2 asondele ku 10 ukuprakthiza
Thatha i-dumbbell esindayo, futhi ungacabangi isikhathi eside ngokuthi iyiphi ongayithatha - khetha nje! Ngenye indlela yenza inkonyane enomlenze owodwa iphakamisa, ubambe ukusekelwa ngesandla sakho samahhala. Ngemuva kokusebenza ngomlenze ngamunye, thatha isisindo esiphansi esilandelayo bese uphinda ukuzivocavoca umzimba. Finyelela “emaphethelweni phansi” we-dumbbell rack, kungaleso sikhathi kuphela lapho ungaqedela khona isethi.
1 sondela ku 6 ukuprakthiza
Mhlawumbe uyazibuza ukuthi kungani lolu hlelo lukuhlu lolu. Ngesizathu esihle: eminyakeni yami engaphezu kwengu-20 yomsebenzi wami wokufukula amandla, ngingathembela eminweni yesandla esisodwa inani labantu abenze izikwati ezigcwele ngokuphelele. Futhi noma ngabe uzibheka ungomunye walaba abaneshwa, cindezela ukuziqhenya kwakho, unciphise isisindo sakho phakathi bese uqala ukusebenza.
2 asondele ku 6 ukuprakthiza
2 asondele ku Max. ukuprakthiza
Uma ijimu yakho ingenalo ibhentshi langempela elenziwe lokwenza i-glute ne-hip ukuphakama, kepha ungakwazi ukuvumelanisa ibhentshi le-angled hyperextension nezidingo zakho, khona-ke lo msebenzi uzoba ukwengeza okuhle kakhulu kuhlelo lwakho lokuqeqesha. Ukugcina amadolo akho ebhentshini, qondanisa umzimba wakho ukuze uhlale uhambelana phansi. Goba emuva (njengokugoba imilenze yakho emshinini), kodwa qhubeka ube ovundlile.
2 asondele ku 6 ukuprakthiza
Ukuphakamisa i-barbell ye-biceps kuzokhulisa amandla akho ezibalweni ezimbili. Hlala ebhentshini, beka i-projectile bese wenza isigaba esiphezulu kuphela sokunyakaza. Endleleni ebuyayo, musa ukwehlisa i-barbell ngokuphelele, kepha lapho ufinyelela maphakathi ne-amplitude, yiphakamise futhi.
2 asondele ku 6 ukuprakthiza
4 asondele ku 15 ukuprakthiza

NgoLwesine

2 asondele ku 10 ukuprakthiza
2 asondele ku Max. ukuprakthiza
Uphumuza izinyawo zakho ebhentshini, izandla phansi endaweni yokuchofoza. Uphonsa umlenze owodwa komunye ukuze kugxilwe kunyawo olulodwa kuphela.
2 asondele ku Max. ukuprakthiza
Ukuzivocavoca okudala kuka-Arnold. Sebenzisa ukubambelela okufanayo bese uzidonsela phezulu ukuze isilevu sithinte ngokuhlukile isandla sokudla noma sobunxele.
2 asondele ku 10 ukuprakthiza
2 asondele ku 10 ukuprakthiza
Ngabe ufuna ukuthuthukisa ukuklinya futhi ubukeke njenge-supervillain? Zama ukuphakamisa ama-pancake amabili amancane esikhundleni se-pancake eyodwa ejwayelekile, elula futhi elula ukuthi uyibambe. Isibonelo, uma uphakamisa ipanekuku elingu-20kg, lifake esikhundleni salokho ezimbili kwezingu-10. Ngiyafunga izandulela zakho zizocela okunye!
2 asondele ku 10 ukuprakthiza
Ukubamba kungamasentimitha angama-20-30 ububanzi kunobubanzi behlombe; Yenza ukudonsa ngokunyakaza okugcizelele emajoyini endololwana. Lokhu kuzodudula i-delts emaphakathi kube nzima ukwedlula irowu eqondile yokubamba emincane.
4 asondele ku 15 ukuprakthiza

Friday

2 asondele ku 12 ukuprakthiza
2 asondele ku 10 ukuprakthiza
Uma ungahlukile kakhulu kwabanye, kunzima kuwe ukuthi ugcine isisindo esiningi emahlombe akho ngesikhathi sezikwele zangaphambili. Zama 1? indlela ephindaphindwayo. Uyacika, bese uvuka, kodwa uhhafu kuphela, ngemuva kwalokho ucwila ujule kakhulu, bese kuthi ngemuva kwalokho wenze ukunyakaza okuphelele phezulu uye phezulu. Lokhu ukuphindeka okukodwa. Ngobuchule obunjalo, ngisho nesisindo esincane uma kuqhathaniswa sizozizwa sengathi siyithoni ephelele!
2 asondele ku 10 ukuprakthiza
2 asondele ku 10 ukuprakthiza
2 asondele ku 10 ukuprakthiza
2 asondele ku 10 ukuprakthiza
Wenza imishini emincane yokubamba ibhentshi ngaso sonke isikhathi, akunjalo? Manje zama into efanayo, kodwa ebhentshini lokuthambekela; Zizwe ushintsho oluhle kuma-biomechanics nasekwethulweni kwebhande lehlombe.
4 asondele ku 15 ukuprakthiza

Funda kabanzi:

    17.12.13
    15
    99 527
    Ungasikhulisa kanjani isisindo emshinini wokucindezela ebhentshini
    Uhlelo lwe-hands-on superset
    Uhlelo lokubhukuda - ukusebenzisa amanzi ama-4 komzimba omuhle

    shiya impendulo