Okuqukethwe
- Ukuqeqeshwa kwamandla ngenani elincane lokuphindaphinda
- 1. Ukuzivocavoca umzimba kwemisipha ephezulu
- 2.Ukuzivocavoca umzimba okuhle kakhulu kwezikhali ezinamathoni, amahlombe & emuva emuva
- 3. Strong, Lean, Arms Toned, Chest kanye namahlombe Workout
- 4. Ukuqeqeshwa Kwamandla Ngezikhali Namahlombe
- 5.Ukuzivocavoca umzimba okuphezulu kwamandla ngeRes eyehlayo
- 6. Amandla Omzimba Osezingeni Eliphezulu - Ukuqeqesha Isisindo Komzimba Ophezulu
- 7. Ukuzivocavoca Amandla Omzimba Ophezulu - Ukudinwa Kwemisipha Okuqinisekisiwe
- 8. Izikhali Zomzimba Eziphezulu, Amahlombe, Ukuzivocavoca Okuphezulu Emuva
- 9.Ukuzivocavoca umzimba okuphezulu kwe-Superset Yezikhali, Amahlombe kanye ne-Upper Back
- Ukuqeqeshwa kwamandla emzimbeni ophezulu ngesikhathi
Imisipha eqinile yomzimba ongaphezulu ayidingeki nje kuphela ukuthuthukisa ikhwalithi yomzimba ngokombono wengxenye yobuhle, kepha nokusebenza ngokufanelekile kokuvivinya umzimba okuningi kubandakanya isisu, izinqa namathanga. Sikunikeza iqoqo lethu elisha: Ukuqeqeshwa kwamandla okungu-15 ngama-dumbbells ezingalo, emahlombe, emuva nasesifubeni kusuka kuFitness Blender ukuqinisa nemisipha yethoni.
Ezinhlotsheni ezahlukahlukene zokuzivocavoca i-Fitness Blender sikhethe kuphela lezo ezibandakanya ukuqeqeshwa kwamandla ngama-dumbbells ukuthuthukisa imisipha yomzimba ongaphezulu (izingalo, amahlombe, isifuba, emuva). Kwezinye izinhlelo uzodinga nebhentshi. Uhlelo luthatha imizuzu engama-20-50, iningi lazo selivele lifaka ukufudumala nokuzelula.
Ukuqeqeshwa kwamandla emzimbeni ophezulu kuzoba ne- inhloso ehlukile ngokuya ngenombolo yokuphindaphinda kanye nesisindo sama-dumbbells owakhethayo:
- Ama-5-8 reps kule ndlela afanelekile kulabo abasebenza ekukhuleni kwesisindo semisipha;
- Ukuphindaphinda okungu-12-14 ngendlela yokuzikhethela kulabo abasebenzela ukukhulisa amandla;
- Ukuphindaphinda okungu-16-20 kusendleleni yokuzikhethela yalabo abasebenza ngokuqina nethoni yemisipha.
Ngakho-ke, ukwehla kokuphindaphinda, i-bonisisindo se-lichi okudingeka usisebenzise. Khetha isisindo se-dumbbell ukuze ukuphindaphindwa kokugcina kwendlela kwenziwe ekucindezelweni okuphezulu kwemisipha. Ngoba ama-biceps, ama-triceps namahlombe isisindo sama-dumbbells kufanele sithathe kancane. Kumaqembu emisipha emikhulu, isib isifuba nomhlaneingathatha isisindo futhi.
Sinikeza Ukuzivocavoca kweqembu oku-2 kusuka kuFitnessBlender emzimbeni ophezulu:
- ngenombolo encane yokuphindaphindwa kumaphuzu (ukuzivocavoca ngakunye kwenziwa ukuphindaphinda okungu-8-10 kule ndlela)
- ngenani elikhulu lokuphindaphinda ngasikhathi (umsebenzi ngamunye wenziwa imizuzwana engama-45)
Ukuqeqeshwa kweqembu lokuqala ukwenza kangcono kulabo abanobukhona bezimbumbulu ezisindayo futhi abazimisele ukusebenza kwimisipha. Ukuqeqeshwa kweqembu lesibili kufanelekile kulabo abafuna nje ukusebenza ngethoni yemisipha emzimbeni wakho ongaphezulu.
I-FitnessBlender: eziyinkimbinkimbi ezintathu ezenziwe ngomumo zokwehlisa isisindo
Ukuqeqeshwa kwamandla ngenani elincane lokuphindaphinda
1. Ukuzivocavoca umzimba kwemisipha ephezulu
- Isikhathi Esithathwa: imizuzu ye-21
- Ubunzima: 3
- Amakholori: 120-280 kcal
- Izinsiza kusebenza: i-dumbbell, ibhentshi
- Ngaphandle kokuzifudumeza nokupholisa phansi
Kulolu hlelo, uDaniel ukulungiselele izivivinyo ezi-12 ezahlukahlukene. Ukuzivocavoca kwehlukaniswe ngamaqembu ama-3, izivivinyo ezi-4 eqenjini ngalinye. Ukuvivinya ngakunye kwenziwa ukuphindaphinda okungu-10 ngendlela eyodwa. Ukuzivocavoca phakathi kwamaqembu kuthatha ikhefu elincane.
Ukuzivocavoca: Chest Press, Bent Over Row, Nciphisa Isifuba Cindezela, Incline Row; I-Overhead Press, i-Dumbbell Pullover, i-lateral Raise, i-Side Dumbbell Pullover; I-Overhead Tricep Extension, iHammer Curl, iTricep Kickback, iBicep Curl.
2.Ukuzivocavoca umzimba okuhle kakhulu kwezikhali ezinamathoni, amahlombe & emuva emuva
- Isikhathi Esithathwa: imizuzu ye-25
- Ubunzima: 3
- Amakholori: ama-calories angu-125-225
- Izinsiza kusebenza: ama-dumbbells
- Nge-warm-up ne-hitch
Lokhu kuzivivinya kwamandla emzimbeni ophezulu kufaka phakathi imizuliswano emi-3 yokuzivocavoca umzimba nxazonke. Umjikelezo ngamunye uyaphindwa ngamasethi ama-2 + amancane Ukushisa. Yenza izivivinyo ngokuphindaphinda okungu-10. UKelly usebenzisa ama-dumbbells kusuka ku-2kg kuya ku-8kg.
Ukuzivocavoca: I-Hammer Curl, iBentover Tricep Extension, i-Chest Fly, i-Reverse Fly, i-Overhead Press, iDumbbell Pulllover.
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3. Strong, Lean, Arms Toned, Chest kanye namahlombe Workout
- Isikhathi Esithathwa: imizuzu ye-30
- Ubunzima: 3
- Amakholori: kcal 155-279
- Izinsiza kusebenza: ama-dumbbells
- Nge-warm-up ne-hitch
Lokhu kuvivinya umzimba ngezingalo, amahlombe, isifuba nangemuva kufaka phakathi izivivinyo ezi-6 ezihlukaniswe kwaba yimizuliswano emi-3. Umjikelezo ngamunye uyaphindwa ngamasethi ama-3, ukuvivinya umzimba kwenziwa ngokuphindaphindwe kasishiyagalombili.
Ukuzivocavoca: Vala i-Bridge Press, i-Bentover Row, i-Close, i-Lateral / i-Ventral Raise (i-alt), i-Pullovers, i-Overhand Curl, i-Overhead Overhand Tricep Extension.
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4. Ukuqeqeshwa Kwamandla Ngezikhali Namahlombe
- Isikhathi Esithathwa: imizuzu ye-35
- Ubunzima: 3
- Amakholori: kcal 140-385
- Izinsiza kusebenza: ama-dumbbells
- Ngaphandle kokuzifudumeza nokupholisa phansi
Kokuqeqeshwa kwamandla kwezingalo namahlombe kuphekwe ama-4 ama-rounds ama-2 umzimba ngamunye. Umjikelezo ngamunye uyaphindwa ngamasethi ama-3, izivivinyo ezenzelwe ukuphindaphinda okungu-10.
Ukuzivocavoca: I-Over Head Press, i-Curl, i-Lateral Raise, i-Overhead Tricep Extension-Arnold Press, i-Hammer Curl, i-Ventral Raise, i-Skull Crusher.
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5.Ukuzivocavoca umzimba okuphezulu kwamandla ngeRes eyehlayo
- Isikhathi Esithathwa: imizuzu ye-38
- Ubunzima: 4
- Amakholori: kcal 214-399
- Izinsiza kusebenza: ama-dumbbells
- Nge-warm-up ne-hitch
Kulesi sivivinyo sokuzivocavoca ngakunye uzokwenza amasethi ama-3: ama-reps ayi-10, bese kuthi ama-reps ayi-8 bese kuthi ama-reps ayi-6. Ngokuncipha kwenani lama-reps uzokwandisa isisindo sama-dumbbells. Le ndlela izokusiza ukuthi uhlakulele ukukhuthazela futhi usebenze ekwakheni imisipha namandla. Uzothola inani elincane lokuphindaphinda kokuvivinya ngakunye, ama-dumbbells wesisindo, ungathatha okuningi.
Ukuzivocavoca: I-Bicep Curl, i-Bentover Tricep Extension, i-Reverse Fly, i-Chest Press, i-Overhead Press, i-Pullover, i-lateral Raise, i-Ventral Raise.
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6. Amandla Omzimba Osezingeni Eliphezulu - Ukuqeqesha Isisindo Komzimba Ophezulu
- Isikhathi Esithathwa: imizuzu ye-38
- Ubunzima: 3
- Amakholori: kcal 245-588
- Izinsiza kusebenza: i-dumbbell, ibhentshi
- Nge-warm-up ne-hitch
Lolu hlelo lusebenza kuphethini ejwayelekile: izivivinyo ezi-6, imizuliswano emi-3 ukuzivocavoca umzimba umzuliswano ngamunye. Umjikelezo ngamunye uyaphindwa ngamasethi ama-2 wokuzivocavoca kokuphindaphinda okungu-3.
Ukuzivocavoca: Ukushintshana kwesifuba se-Chest, Umugqa Oshintshanayo, Vala, Ukushintshana Kwamahlombe Okushintshanayo, I-Dumbbell Pullover Eshintshanayo, I-Tricep Extension Eshintshanisa I-Bicep Curl.
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7. Ukuzivocavoca Amandla Omzimba Ophezulu - Ukudinwa Kwemisipha Okuqinisekisiwe
- Isikhathi Esithathwa: imizuzu ye-40
- Ubunzima: 4
- Amakholori: kcal 200-640
- Izinsiza kusebenza: i-dumbbell, ibhentshi
- Nge-warm-up ne-hitch
Kulesi sivivinyo semizuzu engama-40 uDaniel wenze izivivinyo ezi-6 zakudala, ezihlukaniswe imizuliswano emithathu. Ukuvivinya umzimba kwenziwa ama-reps ayi-3, umjikelezo ngamunye uyaphindwa ngamasethi ama-10. Ekugcineni uzothola Ukushisa round kokuzivocavoca okungu-6.
Ukuzivocavoca: I-Chest Fly, iBentover Reverse Fly, Ukukhuphuka Kwangemuva, I-Pullover, iTricep Extension, iBicep Curl Umjikelezo Wokutubeka: Push Up, Umugqa Wobubanzi Obubanzi, I-Shoulder Press, i-Pullover, i-Tricep Dip, i-Hammer Curl.
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8. Izikhali Zomzimba Eziphezulu, Amahlombe, Ukuzivocavoca Okuphezulu Emuva
- Isikhathi Esithathwa: imizuzu ye-40
- Ubunzima: 4
- Amakholori: kcal 198-435
- Izinsiza kusebenza: ama-dumbbells
- Nge-warm-up ne-hitch
Lokhu kuqeqeshwa kwamandla emzimbeni ophezulu kuhluke kakhulu. Kubandakanya ukuzivocavoca umzimba okungu-18, okuhlukaniswe kwaba yimizuliswano emi-3. Ukuvivinya ngakunye kwenziwa ngamasethi owodwa wokuphindaphinda okuyishumi. Phakathi kwemijikelezo uzoba nekhefu elincane. UKelly usebenzisa ama-dumbbells kusuka ku-10kg kuya ku-2kg.
Ukuzivocavoca: Fly Chest, Bent Over Fly, A Ventral Raise, Dumbbell Pullover Palms In, Ukuguqa iTricep Kick Back, Hammer Curl; Chest Press, Dumbbell Row Wide L & R, ihlombe Press, Dumbbell Pullover Palms Up, Overhead Tricep Extension, Bicep Curl; Vala i-Chest Press, i-Dumbbell Row, i-Close, i-lateral Raise Palm Down, i-Side Pullover, i-Tricep Dip, i-Overhand Curl.
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9.Ukuzivocavoca umzimba okuphezulu kwe-Superset Yezikhali, Amahlombe kanye ne-Upper Back
- Isikhathi Esithathwa: imizuzu ye-50
- Ubunzima: 3
- Amakholori: kcal 275-536
- Izinsiza kusebenza: ama-dumbbells
- Nge-warm-up ne-hitch
Kulokuzivocavoca imizuzu engama-50 uKelly ukunilungiselele izivivinyo eziyi-14. Ukuzivocavoca umzimba kuhlukaniswe kwaba yimizuliswano engu-7, imijikelezo iyaphindwa ngamaqoqo ama-2. Yenza umsebenzi ngamunye we-8 reps. Uqeqesho lude, ngakho-ke ungathatha ikhefu elengeziwe phakathi kwemijikelezo.
Ukuzivocavoca: I-Chest Fly, i-Reverse Fly, i-Bicep Curls, i-Bent Over Tricep Extension, i-Lateral Raise, i-Bent Over Rear Raise, i-Ventral Raise, i-Pull Over Plus i-Narrow Press, i-Row Plus Rotation ne-Extension Roundabout Push Up, i-lateral Raise ne-Cross, i-Bent Over Shrug, I-Curl ejikelezayo, i-Skull Crusher.
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Ukuqeqeshwa kwamandla emzimbeni ophezulu ngesikhathi
1. Fun Upper Body Workout for Great Arms & Amahlombe
- Isikhathi Esithathwa: imizuzu ye-28
- Ubunzima: 3
- Amakholori: 140-280 kcal
- Izinsiza kusebenza: ama-dumbbells
- Ngaphandle kokuzifudumeza, kepha nge-hitch
Kulokuzivocavoca komzimba ongenhla kwakunezivivinyo ezihlukene eziyi-18, ngakho-ke uyaqinisekiswa ukuthi ungabi nesithukuthezi. Ukuvivinya ngakunye kwenziwa isikhathi esingu-1 ngaphansi kohlelo amasekhondi angu-45 esebenza, ukuphumula kwemizuzwana engama-20. Kukhona ukuzivocavoca okuhlangene kwamaqembu emisipha eminingana, nokuvivinya umzimba kokuxubana okukhulu kwemisipha.
Ukuzivocavoca: Reverse Fly + Pulses; I-Chest Fly + Pulses; I-Pullover + Crunch; I-Overhead Press; Isandiso seTricep + Umugqa Ovaliwe; ICarl + Arnold Press; Chest Press + Ibhuloho; Umugqa Wobubanzi + Ipulangwe; I-lateral & Ventral Iyaphakama; Side Pullover; I-Cadence Curl; IHalo Extension; Okuhambayo Push Up; Ukudonsela emuva emuva; Imibuthano Yezingalo; I-Antagonistic Wide & Pulldown eNcane; Ama-Tricep Dips; Ukudonsa phansi + Ukudonsa.
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2. Ukuzivocavoca umzimba okusebenzayo okuphezulu kwamandla nokuhlanganisa
- Isikhathi Esithathwa: imizuzu ye-33
- Ubunzima: 4
- Amakholori: kcal 191-351
- Izinsiza kusebenza: ama-dumbbells
- Nge-warm-up ne-hitch
Kulokhu kuvivinya umzimba okuphezulu kusuka ku-Fitness Blender uzothola imijikelezo emi-4 yokuzivocavoca umzimba nxazonke. Umjikelezo ngamunye uyaphindwa ngamasethi ama-2. Uhlelo olulandelayo kuhlongozwa ukuba luphothulwe: ukusebenza kwamasekhondi angu-2, ukuphumula kwemizuzwana engu-45. Ekupheleni kohlelo a Umjikelezo Wokusha kokuzivocavoca okune.
Ukuzivocavoca: I-Bicep Curl, i-Tricep Extension, i-Reverse Fly, i-Chest Press, i-Overhead Press, i-Pullover, i-lateral Raise, i-Ventral Raise, i-Push Ups, i-Tricep Dips, i-Back Bow Pulls, i-Arm Circles.
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3.Ukuzivivinya Komzimba Okuphezulu Kwezingalo, Amahlombe, Isifuba Nangemuva
- Isikhathi Esithathwa: imizuzu ye-34
- Ubunzima: 3
- Amakholori: kcal 188-347
- Izinsiza kusebenza: i-dumbbell, ibhentshi
- Nge-warm-up ne-hitch
Kulokuzivocavoca uzothola izivivinyo ezihlukile ezingama-24 ezenziwa ngendlela eyodwa ngokusho kohlelo ukusebenza kwemizuzwana engama-45 nemizuzu engu-15 kuphumule. Sekukonke, lolu hlelo lubandakanya amaqembu ama-4 wokuzivocavoca:
- Iqembu 1 (isifuba nangemuva)
- Iqembu 2 (amahlombe ne-latissimus dorsi)
- Iqembu 3 (ama-biceps nama-triceps)
- Iqembu 4 (ikhekhe le-rotator)
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Uma ufuna ukusebenza kwamanye amaqembu emisipha nabaqeqeshi Fitness Blender, qiniseka ukubheka:
- Ukuqeqeshwa kwamandla okuphezulu okungu-15 ngama-dumbbells emilenzeni nasezinqeni ezivela kuFitnessBlender
- Ukusebenza okuphezulu kwe-12 kwe-cardio kusuka ku-FitnessBlender, ngokugcizelela esiswini
- Ukuqeqeshwa kwamandla okuphezulu okungu-9 okuphelele komzimba ngama-dumbbells umzimba ogcwele ovela kuFitnessBlender