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Imizuzu engu-15 yokuzivocavoca umzimba - izixazululo eziqinile

Ngabe ukuzivocavoca ngengalo kweminithi eyi-15 kwanele?

Ishumi nanhlanuimizuzukuyintokwaneleukushaya wonke amaqembu amakhulu emisipha-kulokhu, lawo aqukethe i-ama-biceps,ama-triceps, namahlombe — kuze kube ukukhathala. Futhi lapho imisipha eminingi ihilela ukukugcina uzinzile, usebenzisa amandla amaningi. UFaulk waklama le dumbbellukuzivocavoca ngengaloukwenziwa ngama-dumbbells anesisindo esiphakathi.Okthoba 21 2019





Kwenzakalani bafo? UJeff Cavaliere, ATHLEANX.com. Ngakho-ke unezinkinga zokwakha ama-biceps akho? Uze kimi nendatshana yami.

Ngicabanga ukuthi ngingakusiza. Angiqiniseki kahle, kepha ngicabanga ukuthi ngingakusiza. Bantu, kufanele ngithembeke kini lapha.

kufanele ngidle ama-carbs amangaki

Lokhu kuyihlaya ngoba ngokuthembeka lapho ngisemncane ama-biceps ami kwakuyindawo yami enkulu enenkinga. Bengingenazo izingalo ezinkulu. Kwakungenxa yokuphikelela kwami ​​futhi ngifuna ukwakha ama-biceps amakhulu lapho ngenza khona amaphutha amaningi, kepha ekugcineni, ngenxa yalokho, ngakwazi ukwakha izingalo ezihloniphekile.



Ngakho-ke engifuna ukukwenza ukukusiza namhlanje. Ngiyazi ukuthi kungani okwakho kungakhuli futhi ngizokusiza ukukulungisa lokho. Okokuqala, lapho sibheka izici ezahlukahlukene zokuqeqeshwa kwe-biceps, ngithanda ukucabanga ukuthi kunezinto zemishini ozenzayo ezingalungile.

Ngempela uyiphakamisa kanjani i-dumbbell futhi nini? uyajija, nokuthi uyayiphakamisa yini ingalo yakho noma cha ukuze uthole ukusikwa okuphelele kwe-biceps. Ngenze i-athikili ngakho futhi ngizoyixhumanisa lapha ukukukhombisa ukuthi ayibukeki kanjani, ngizophinde ngiyixhumanise ekugcineni kwendatshana ngoba ngifuna ubone lokhu, ngizochaza ngemishini emihlanu amaphutha Uzofuna ukubona lokhu. Namuhla ngizoya 'Ngizokutshela ukuthi lezi zinto ezimbili okungenzeka ukuthi uzenza ngokungafanele zikubambezela - ngaphandle kwezingalo zakho, ngiyazi ngoba ngizenzele isandla sokuqala - imvamisa yakho yokuziqeqesha amasu wokuqeqesha ama-biceps.

Okokuqala, maqondana nemvamisa yoqeqesho, udinga ukuqonda ukuthi ama-biceps alinganiselwe ekusebenzeni kwawo. Uphakamisa ingalo ngale ndlela. Uyabona ukuthi lokhu kukodwa kusebenze ama-biceps.



Okubaluleke kakhulu, agoba indololwane. Lokhu kungukushayela nokusebenza kwabo okukhulu kunakho konke, bagoba indololwane phansi ukusuka lapha ngenxa yokunamathiselwe kwabo. Uyadonsa, udonse indololwane yakho phezulu.

Futhi unekhono lokuthola ukugoba okuncane kwehlombe ngenxa yokunamathiselwa kwekhanda elide phezulu lapha ejoyintini le-Gle Nohumeral. Ngakho-ke, nathi singakuthola okuncane kwalokho. Ngenxa yalokhu, ngaso sonke isikhathi lapho ugoba indololwana yakho, njalo ukuzivocavoca umzimba, usuku lwakho lokudonsa, yonke imithambo yokuzivocavoca emuva, yonke into yokuchofoza, kufanele ubone imigqa, uhlehlise imigqa, imigqa ehlomile; Konke okwenzayo kusebenza ama-biceps akho.

Ama-biceps akho ayisicubu esincane ngendlela emangalisayo, kholwa noma cha, okuthatha kuphela ingxenye encane kakhulu yohlangothi olungaphambili lwengalo yakho ngeviki ethola kakhulu. Izikhathi eziningi, bakithi, uma nenza uhlelo lokudonsa umlenze nenze umsebenzi ngamunye kabili ngeviki, uma ungeza izivivinyo eziqondile ze-bicep ozishaya ama-biceps akho kathathu kulelo sonto futhi ungabaniki isikhathi esanele sokululama . Akukona mayelana namaprotheni synthesis njalo emahoreni angama-48.



Ngokuqondile ngokunikeza lelo qembu lemisipha ithuba lokululama futhi livuselelwe futhi ngendlela enenjongo. Hhayi nje ukudlula kokunye ukuzivoxavoxa kwenhliziyo, kepha ngendlela enengqondo eholela ekulayisheni okuqhubekayo. Lapha sifinyelela ephuzwini lesibili.

Lapho sikhuluma ngokugcwala ngokweqile okuqhubekayo, sibuyela emsebenzini wama-biceps; ukulinganiselwa kwakho kulokhu esikhuluma ngakho ngokuhlanganyela kwehenjisi. Uma sikhuluma ngamahlombe, kuhlanganiswa ibhola. Lokho kusho, ukuhlukahluka kwami ​​kokuzivocavoca kwamahlombe kukhulu kakhulu kunalokho esinakho kwama-biceps eqinisweni lokuthi abukeka ehluke ngokuphelele.

Umshini ubukeka uhlukile kunowokuphakamisa ohlangothini, ubukeka uhlukile kunowokuqala, ubukeka wehlukile kunokwakheka kwe-delta yangemuva. Sinama-engeli nezindiza eziningi ezahlukahlukene esingasebenza kuzo ngenxa yezinhlobonhlobo zokunyakaza ezinikezwa ibhola elihlangothini ezintathu. Ihibe lendololwane linciphisa kakhulu ikhono lethu lokwenza ama-curls amaningi ahlukene - i-concentration curl, ujikeleza ngesigaxa sesicabucabu; Uyisigoxo sikaNkulunkulu noma ngabe wenzani bakithi.

Uyagoba. Umcabango wokuthi ungavele ushintshe ukuzivocavoca kwe-biceps wakhe ukulayisha ngokweqile futhi uphinde uthole ukuthi konke kubunjwe ngokunyakaza okufanayo lapha endololwaneni ngeke kusebenze. Ukungasho iqiniso lokuthi iningi lama-biceps umzimba wethu alinganiselwe ngokwamandla okuqhubeka nokuzuza isisindo.

Zibuze okokugcina lapho empeleni wandise isisindo obusisebenzisa ama-dumbbell curls; uma kunjalo, uzuze malini ngempela? Ukugcwala ngokweqile, nokulayisha ngokweqile ngokwako kunzima ukukufeza, kufanele wenze okuthile okuphawulekayo ukukwenza ngendlela ehlukile. Futhi lokho, yehluka ngendlela owenza ngayo. Ngakho-ke, ake ngikukhombise izindlela ezimbalwa ezahlukahlukene ongakwenza ngazo lokho.

Into yokuqala engifuna ukuxoxa ngayo lapha yilokho engikubiza ngokuthi 'kusikiwe ama-reps'. Ngithatha isisindo engingasisebenzisa ngokujwayelekile ukuphindaphinda okungu-15 bese ngenza i-curl yonke indlela eya phezulu. Uma ngingehla ngizowa 1/9 of th asikho isidingo sokukhipha ikhampasi yakho noma ukuphuma ukuthola ukuthi kuyini.

Ngokwezwi nezwi, vele uyilahle cishe u-1/9 wendlela bese ubuyela phezulu uzidonsele ndawonye kancane bese ubuyela phezulu. Bese kuthi kancane bese ubuyela phezulu. Ngakho-ke, ngokusebenzisa amazinga ayisishiyagalolunye lapha kufanele ufike ekugcineni kokhiye.

Ngemuva kwalokho ubuyela emuva, bese uyihlukanisa bese uyisika ibe izingxenye ezi-8. Ngemuva kwalokho ubuyela phansi, bese uyilahla manje usisika izingxenye ezingu-7. Ekugcineni, lapho ufika kwababili bakho bokugcina, lapho uphakathi nendawo, bese ubuyela phezulu, yonke indlela ezansi, futhi impendulo yakho yokugcina yinye, i-rep ephelele.

Kwenzekani lapha manje? Sinyusa ivolumu yethu ngaphakathi komusho. Sandisa inani lezinciphiso esizithola lapha. Sichitha isikhathi esiningi kakhulu endaweni esenkontileka ye-curl ngoba sibuyela kuyo nazo zonke izingcezu.

Sengeza isikhathi ngaphansi kwengcindezi kuyo yonke le sethi. Futhi, yize ibanga lokunyakaza lifushaniswe ngokuphindwayo okukodwa, usathola uhla oluphelele lokunyakaza uma usuka phezulu uye ezansi phakathi kwalesi sitebhisi lapha. Iqiniso ukuthi, le ngenye yezindlela zokuqinisa i-curl.

Ngale ndlela, ngokwenza ukusebenzisa kwakho i-bicep futhi, uzokwandisa isisindo sakho semisipha. Ungeza indlela yokugcwala kancane kancane ngesikhuthazi ongakaze usizwe phambilini, kunokumane uthi, 'Ngizokwenza enye indlela yokusonga namuhla.' Akwanele ukwenza ukuzivocavoca umzimba ngemuva kokuzivocavoca umzimba.

Kodwa-ke, akudingeki sisebenzise le ndlela. Sinezinye izinto lapha njengokuhluka kwe-arc yethu ukuhluka kwe-arc, siyazi ukuthi ingalo yomzuzwana ingashintshwa. Lapho simi lapha njengami, ngokunyakaza okukodwa okude, sigcina izingalo zethu ziqonde isikhathi eside ngangokunokwenzeka nezindololwane zethu nje kancane phambi kwezimbambo, siyazi ukuthi sinekhothamo elikhulu, elide.

Ingalo yesikhashana ende yama-biceps abangela le mali yesisindo. Ngisindayo ngokweqile futhi ngiyinselelo enkulu kuma-biceps. Kepha akudingeki sime kulesi sikhathi.

Manje, lapho sikhathele futhi sikhathele, singaletha izindololwane zethu eceleni esikhundleni sokuphambi kwezimbambo zethu ezinhlangothini zethu bese siqhubeka nokugingqika. Siwufinyeze lowo mzuzu wengalo, osebenza kahle ekwehliseni isisindo ezandleni zethu ukuze sikwazi ukuqhubeka. Ngemuva kwalokho singakwazi ukubuyisela izingalo zethu ngokwengeziwe, ngisho nakulokhu okuhlukile kokuhudula, okunciphisa ngempela umzuzu lapho ingalo ikuma-biceps.

Akugcini lapho, kuguqula ijika lamandla lokuzivocavoca ukuze ingxenye elukhuni ingekho phakathi kokuvivinya umzimba, kepha empeleni lapha, ekuphakameni kokuncipha kokuzivocavoca, ukuthatha ukwehluleka nokukhulisa isikhathi eside njalo nasekuqiniseni ama-curls. Futhi, wonke ama-curls. Kepha sikunyusile lokho, futhi lokho kuzoholela kuma-biceps amakhulu ngokuhamba kwesikhathi ngoba usuthathe isikhathi eside kakhulu ngeqiniso lokuthi awusebenzisanga ngokwanele lezi zindlela.

Ngizokunika enye lapha; empeleni yiyona esiyisebenzisa njengokuqina. Isitayela sokuqina lapha ukuthi empeleni uzama ukukhulisa inani lokuphindaphinda okukhiqizayo okwenzayo manje ngesisindo esinzima kancane. Esikwenzayo wukwenza ukuvivinya umzimba bese uyahluleka cishe ukuphindaphinda okuyisihlanu kuye kweziyisithupha.

Ngemuva kwalokho sithatha ikhefu imizuzwana eyi-10. Asilahli isisindo. Sithatha ikhefu nje.

Uzobona, uyazi ini? Ngemuva kwemizuzwana engaba ngu-10 noma engu-15, ungakhuphula amanye ama-reps amathathu. Isikhathi esanele sokuphumula futhi wenze amanye ama-reps amathathu. Ngemuva kwalokho uphinde uphumule imizuzwana eyi-10 kuye kwengu-15 bese wenza okunye okuphindaphindwe kathathu.

Ngemuva kwalokho mhlawumbe wenze ama-reps amabili. Kepha uma wenza lokhu ngaphezu kwemizuzu emihlanu, lapho usubalile inani lokuphindaphinda okuphezulu okwenzile kuleso sethi seminithi emihlanu kanye nenombolo yama-reps owenzile ngalesosisindo esinzima, qongelela; Kuzoba ngaphezulu kwalokho okungenzeka ukuthi ukwenzile lapho wephula amasethi akho enkambisweni yamasethi amathathu okuphindaphindwa okungu-12. Futhi, uma usebenzisa isisindo esinzima ukungena kulolo hlu lwama-rep amahlanu kuya kwayisithupha noma kunjalo, uzoqongelela okuningi kwalabo abasindayo.

Noma ngabe yisiphi isitayela osifunayo, isisindo esinzima noma esilula, ama-reps ayi-15 noma ama-reps ama-5 kuye kwayi-6, ukhiye yilokhu: akukhona ukwehluka kokuzivocavoca, bafana. Ukwehluka kwamasu wokuqina onawo. Phinda usebenzise izivivinyo ezibaluleke kakhulu.

Ngokuqondene nobuningi, buyisela emuva, uma kunjalo, bese ubona ukuthi uqhuba kanjani. Ngiyakuthembisa mhlawumbe uzobona umphumela ongcono owenza lokhu kunokungeza ukuqeqeshwa okwengeziwe. Bantu, ngiyethemba lokhu kube usizo kini.

Uma ufuna uhlelo olukulo lunye Ukufingqa lonke uhlelo lwesinyathelo ngesinyathelo, empeleni ngithuthukise okuthile okubizwa ngohlelo lwe- 'Ultimate Arms'. Lokhu kuyatholakala kwa-ATHLEANX, akukhona ukuqeqeshelwa ingalo kuphela, siqeqesha abasubathi lapha, uhlelo lonke, kepha kunolwazi lwesibhamu oluzokusiza ukunqoba wonke amaphutha engiwenzile. Hhayi lezi engizikhombisa lapha kuphela.

Noma yini engicabanga ukuthi izokusiza ukuthi uthole izikhali ezingcono ngokuhamba kwesikhathi. Bantu, kuphelile ngo-ATHLEANX.com.

Okwamanje, uma uthole ukuthi i-athikili ilusizo, shiya amazwana akho nezithupha zakho. Ngazise okufanele ngikwelaphe futhi ngizokwenza konke okusemandleni ami ukukwenzela ezinsukwini nasemasontweni azayo. Ngizokubona.

Yikuphi okunye ukuzivocavoca umzimba okuphezulu okufanele ukwenze ekhaya?

Landela izincazelo namavidiyo ngezinketho zokuthuthuka noma zokuhlehlisa ngakunyeukuzivocavoca umzimba.
  1. Ama-punches ashintshanayo. Okukusebenzelayo: Amahlombe,isifubafuthi triceps ukuqinisa.
  2. Ingalo eseceleni nengasemuva iyaphakama.
  3. Cindezela amahlombe.
  4. Cindezela phezulu.
  5. I-tricep floor ifaka.
  6. Izikelemu.
  7. Ukuphakanyiswa kweplank.
Ephreli 29 2020

Namuhla sinokuzivocavoca umzimba okuphezulu kwemizuzu eyi-10 ukusebenza izingalo emuva nasesifubeni. Inja ayiwunaki umsebenzi womzimba ophezulu Kuhle ukuqeqesha wonke amaqembu emisipha Manje ungathola uhlelo oluphelele lwamaviki ama-4 kuwebhusayithi yami bese wabelana ngohambo lwakho ku-YouTube Instagram naku-tik-tokwe've Nginomphakathi omesekayo omangalisayo osekusele manje usekelile, qeda izithupha ubhalise uma ungakakwenzi futhi masisebenze emzimbeni ongenhla.Sinokuzivocavoca okungu-17 namuhla, imizuzwana engama-30 yokuzivocavoca emuva nokubuyela emuva kanye nekhefu lesibili kuya kwayi-10, ake siqale ukwenza izingalo zezingalo ezingalweni zethu ohlangothini qiniseka ukuthi ziqondile futhi udwebe eminye imibuthano uma unezikhala ezilula zezimbumbulu ungazifaka kalula kulokhu kuzivocavoca umzimba manje ake sijike siqonde ngasesandleni sokudla akukho ukuphuka lapha siya ngqo kulabo abajike ngezingalo zakho ukuze basibone sisakazeka, sizodonsa imbewu, manje iya odongeni olulandelayo bese senza okokuqinisa odongeni, uma ungenalo udonga, yenza ama-pushups ambalwa emadolweni akho, manje g uhlale endaweni yetafula kumata wakho futhi ngenkathi wenza okumbalwa thinta i-tricep dip toe uthinte bese ubuya phezulu uthinte izinzwane zakho uma ungakwazi ukwenza ukuthintwa kwezinzwani, ungavele uziphakamise uye phansi, uzobe usalokhu unikeza izingalo zakho ukuzivocavoca okuhle.OK, manje flip around and ngenkathi wenza ukunwetshwa kwamadolo endaweni yengane, lokhu impela kungukuzivocavoca okuhle kokwenza ukwelula okuhle futhi ubuyele endaweni yetafula lapho weqa umlenze wakho wesobunxele kanjalo, bese wehlisa umzimba wakho phansi bese wenza isipele abafana abahle nabaphuzayo Akudingeki ujikeleze kulokhu kuzivocavoca bese ungitholela ukuhlangana nabanye ababhukudi futhi manje siphinda umcamelo noma ithawula kungasiza, uma umata wakho noma phansi kunzima kakhulu endaweni ye-pelvic, buyisela konke emuva etafuleni njengakuqala ngenkathi wenza okufanayo emlenzeni wangakwesokudla, bopha ingalo yangakwesobunxele okhalweni ngengalo yangakwesobunxele ngenkathi wenza ama-push-up ambalwa ngengalo yangakwesokudla Yile ndlela usuku olubukeka ngayo ngakho-ke vele ululame futhi kancane ubambe ipulangwe eceleni kancane umthelela manje ubambelele kolunye uhlangothi de sesingaphezu kwesigamu, bafana, ongakwenza konke kuhamba kahle manje, hamba kuzo zonke izinyawo ezine, sizophinde sinamathele eceleni futhi senze i-pike push-up, uqiniseke ukuthi izindololwane zakho aziqhamuki futhi uqaphele njengoba wenza lo msebenzi ngiya endaweni ephezulu yepulangwe futhi ngenkathi ngenza ukushintshashintsha okumbalwa lapho izingalo zakho ziqala ukusha, hlala lapho imizuzu emithathu nje kuphela ukuze ungene endaweni ephansi yepulangwe manje uphakamise ubhontshisi wakho bese uguqa ubuyele epulangwe bese senza imibuthano yengalo futhi manje ake siye kokuphambene isiqondisi manje sima uf ufinzela phambili phambili futhi senza amaphaphu ambalwa emuva kuphela izivivinyo ezintathu ngaphezulu ongadlula kuzo, bafana onakho ukuthi ungama uqonde noma ekugcineni hamba uguqe ngamadolo izivivinyo ezimbili asikwenzi ukuphefumula lapha abantu baye khona shaya phansi phansi bamba izingalo zakho phezulu Ngemuva kwezikhathi ezimbalwa ungahlala njalo ungeze ukumelana okuningi ngokukhanyisa kwamadumbula noma amabhodlela amanzi, manje ngizoqhafaza i-Likebutton bese sizokubona kokuzivocavoca okulandelayo

Ngiwukhalisa kanjani umzimba wami ophezulu?

Ukuzivocavoca ehlombe
  1. Bamba i-dumbbell ekhanyayo esandleni ngasinye.
  2. Beka ama-dumbbells phambi kwe-ngenhlaimilenze ngezindololwane zakho ziqonde noma zigobile kancane.
  3. Phakamisa ama-dumbbells phambili nangaphezulu kuze kubengenhlaizingalo ngenhla enezingqimba.
  4. Yehla endaweni yokuqala.
  5. Phinda izikhathi eziyishumi kuya kwezingu-15. Yenza amasethi ama-3.
Okthoba 31 2019

Hheyi bafana, ukuzilolonga kwanamuhla kungukuzivocavoca ingalo emi imizuzu engu-10. Lokhu kuvivinya umzimba kuyingxenye yohlelo lwe-Lean Arms ongaluthola lapha Umzimba Wakho Wonke Wokuzivocavoca Umzimba Wakho OphezuluSigcine sibuyekezwa ezinhlelweni zakho ngokwabelana ngezithombe zakho, ama-athikili noma ushiye amazwana ngezansiUngakhohlwa ukweqa izithupha zakho, ubhalise futhi ubhalise lapho siya khona noma cha, sinokuzivocavoca okungu-14 imizuzwana engama-40 futhi siyashintshana phakathi kuka-zero no-5 imizuzwana ukuphumula. Ake siqale ngokushintshana ngo-C, susa izingalo zombili eceleni bese usebenzisa izandla zakho ukudweba capital Cs Lokhu kuzolungisa amahlombe nezingalo zakho bese uyangethemba, lokhu kubukeka kulula kepha unokuzivocavoca namuhla.

Okulandelayo siba nodonga oludonswayo. Uma ungalutholi udonga, vele wenze ama-push-up phansi. Yima kancane ngaphezu kobude bengalo, khothama uye phambili bese uqinisekisa ukuthi isifuba nezingalo zakho kuyawenza wonke umsebenzi, zihlehlisele emuva.

Okulandelayo sishayela phambili, buyisa izingalo zakho ezinhlangothini bese ume isikhashana phambili unganqamuki, sishintshela ekushayeni emuva emuva Manje goba amadolo akho kancane, goba phambili, futhi unyakazise izingalo zakho kanjalo, uqiniseke ukuthi buyisa izingalo zakho kuze kufike lapho amahlombe akho ethinta khona kufanele uzwe umuzwa ovuthayo ngemuva kwezingalo zakho nasemhlane wakho, njengo-Awu, asithathi ikhefu futhi, manje sunduza izingalo zakho ngemuva kwakho bese ushaya izandla zakho kanjalo . Izingalo zakho kufanele zivuthe manje, kodwa qhubeka ucindezela abafana. Ikhefu elifushane futhi sizongena emhlabeni lapho uzolula khona izingalo zakho futhi uzisakaze phezulu naphansi uzungeze umhlaba osebenzisa izingalo zakho zonke namahlombe akho. Cha phumula lapha njengoba ngokulandelayo senza ukunweba okugcwele, thola izingalo zakho phambi kwakho uthanda i-zombie, uyijahe, usabalalise izingalo zakho eceleni bese uphinda, maphakathi nokuzivocavoca, bafana, kungabi isikhathi eside ukuhamba ikhefu elifushane futhi senza ukuphinda udonga futhi, Uma uzizwa nawe ngikhathele, lesi yisikhathi esihle sokuphenduka ipulangwe noma ukusunduza kusuka emadolweni akho.

Manje goba amadolo akho futhi futhi sizokwenza ukushaya okumbili, silule izingalo zakho phezulu sizibuyise bese ushaya kabili Qiniseka ukuthi nawe uguquguqula ama-triceps akho. Ungathathi ikhefu uhlale endaweni efanayo, ushwiba izingalo zakho kanjalo futhi sizokwenza okuthile kuyo yonke indawo uma izingalo zakho zivutha, ungavuli. Sinezinye izivivinyo ezine okufanele sizenze, unakho lokhu! Ikhefu elifushane lemizuzwana emihlanu futhi sibuyele emuva ngamapulse ambalwa.

ukuzivocavoca isilayida

Manje sizokwenza ama-pulses, asikho isikhashana, manje shintshela phansi, futhi ekuvivinyweni kokugcina sinemibuthano yezingalo ezimbalwa, qondanisa izingalo zakho futhi uzigcine ziqonde futhi wenze imibuthano eminingi ngangokunokwenzeka. izungeza phambili amasekhondi angama-20 bese ibuyela emuva eminye imizuzwana engama-20. Ake siqede laba bantu futhi manje ngenye indlela Umsebenzi omkhulu wonke umuntu.

Ngiyethemba ube nokuzivocavoca okuhle kwengalo. Uma ungizonda njengamanje, uyazi nje ukuthi lapho wenza okuningi, kuba lula ukuthola, ungakhohlwa ukwabelana ngothando oluthile ngokufaka into efana naleyo, ubhalise futhi uzise insimbi, futhi sizokubona esimisweni sokuqeqesha esilandelayo. usale kahle

Mangaki ama-push ups ngosuku amahle?

Akunamkhawulo wokuthi kanjaniabaningi bacindezela-phezuluumuntu angakwenza kufayela le-usuku.Abaningiabantu benza okungaphezu kwama-300Phusha-phezulu ngosuku. Kepha kumuntu ojwayelekile, ngisho ama-50 kuye kwayi-100Phusha-phezulukufanele kwenele ukugcina ifayili le-kuhleumzimba ongaphezulu, inqobo nje uma kwenziwa kahle. Ungaqala ngama-20Phusha-phezulu, kodwa unganamatheli kule nombolo.Septhemba 12 2019

(upbeat music electronic) - Kwenzenjani, nguChris Heria, wamukelekile kwenye i-vlog. Namuhla ngizokukhombisa ukuthi ungenza kanjani ama-pushups ayi-100 ngosuku, kodwa ngaphambi kokuthi ngikubonise ngifuna ukukhuluma ngokuthi kungani kusebenza kahle kangaka. I-push-up ukuzivocavoca okuyisisekelo kwakho konke ukuzivocavoca okucindezelayo, ukwakha amandla nobukhulu bemisipha esifubeni, ama-triceps namahlombe ngenkathi kusebenza imisipha engezansi emuva kanye nengaphakathi.

Futhi awugcini nje ngokuthola amandla amaningi nencazelo kulawo maqembu emisipha, kepha uthuthukisa ukunyakaza kwakho okuphelele, okuhumusha kukho konke okunye ukuzivocavoca, ukuze ukwazi ukuphakama okunzima futhi uqhubekele phambili phambili-futhi ekugcineni ugcwale ama-planche push-ups. Ama-Pushups awasebenzi kahle nje kuphela ekwakheni amandla nemisipha, kepha futhi angenziwa noma kuphi, ngoba awadingi nhlobo imishini futhi akukho ndawo, kungakhathalekile ukuthi udlala muphi umdlalo, noma ngabe ukwakha umzimba, ukuqinisa amandla, isibhakela noma ukuqeqeshwa komzimba, ama-pushups ahlala njalo ingxenye yohlelo lokuqeqeshwa lwawo wonke umsubathi onguchwepheshe ngesizathu esizwakalayo. okungenani kane ngesonto, cishe zonke izinsuku.

Ngikwenze umkhuba ukukwenza ngokushesha nje lapho ngivuka futhi lokho kungisizile ukwakha isiyalo esithe xaxa esenza kube lula kakhulu ukuzibophezela. Futhi ekuqaleni ama-pushups ayi-100 azizwa njengami kakhulu futhi bengingenakukwenza lokho kulandelana, ngakho-ke ekuqaleni ngangizokwenza amasethi ayi-10 okuhlukahluka okungu-10 kwama-pushups okuphelele kwama-pushups ayi-100, kepha ngokuhlukahluka okuhlukile Ngingenza nezingxenye ezahlukahlukene zemayini Ukuqinisa isifuba sami, izingxenye ezahlukahlukene ze-triceps yami, umongo, nezinye izindawo zomzimba wami ezinama-engeli ahlukene nobukhulu obuhlukile. Futhi-ke, okunye ukucindezela kwakunzima kunamanye futhi lokho kwangisiza ukukhulisa amandla ami nokwakha ukuphindaphinda kwami.

A Futhi lapho ngikwazi ukukwenza lokho, ngaqala ukwenza ama-push-up ama-20 elandelana esikhundleni se-10, futhi ngaqala ukwenza amahlanu Esikhundleni sokwenza amasethi ayi-10 nokukhulisa inani labaphindayo, sinciphisa isikhathi sokuphumula futhi siyanda inani lesikhathi ngaphansi kwengcindezi kusethi ngayinye, ukwakha amandla nokukhuthazela okuningi, nokuthola igazi eliningi kakhulu emisipheni esikhundleni sezingu-10 kuphela zamasethi ayi-10 Sizosebenzisa le ndlela ukwandisa ukuphindaphinda kwethu futhi ekugcineni senze kulula kakhulu ukwenza ama-pushups ayi-100 njalo ekuseni. Uma usukwazi ukwenza amasethi amahlanu ama-pushups angama-20, usungakwazi ukwenza amasethi amane ama-pushups angama-25, amaqoqo amathathu ama-pushups angama-33, amasethi amabili ama-pushups angama-50, asondele futhi asondele ku-100 isikhathi ngasinye. Ngemuva kokwenza ama-50, 50 zama i-60, 40, 70, 30, 80, 20, ekugcineni ushaye i-100 ilandelana.

Futhi ngalelo phuzu ngabe usuthole incazelo ebaluleke kakhulu yemisipha nengcindezi yokusangana. Yebo, ngishilo ekuqaleni ukuthi ngenza lokhu cishe imizuzu emine kuya kwemine ngineviki cishe nsuku zonke futhi isizathu salokhu ukuthi angifuni ukweqisa imisipha yami yengcindezi futhi ngidale ukungalingani, ngifuna ingcindezi yami iqine njengokudonsa kwami. Ngakho-ke kubaluleke kakhulu ukusebenza kuzitimela zakho zezitimela cishe zonke izinsuku futhi.

Yilokho engikwenzayo njengamanje, uma ngenza ama-pushups ayi-100, ngenza ne-100 pullups ukuhlanganisa nalokho. Ukuvivinya abaphikisana nabo kubaluleke kakhulu, empeleni kuzokwenza imisipha yakho iqine futhi kuvimbele ukulimala, kepha uma usaqala nje futhi ama-pushups kanye ne-pullups ngosuku kungaba yivolumu eningi kakhulu kuwe, ungahlala nje uqale usuku olulodwa -ups, ngelinye ilanga ukudonsa. Ngoba ungakhohlwa ukunikeza umzimba wakho izinsuku ezimbalwa zokuphumula futhi, ngoba imisipha yakho idinga isikhathi sokululama, ukuze ikhule ibe namandla futhi iqine, futhi uqeqeshe nokudonsa kwakho futhi, ungawahlukanisa ngendlela efanayo, nge Amasethi ayi-10 ayi-10 aqala bese ekugcineni enyukela kumaqoqo ayisihlanu angama-20 nokunye, njengama-pushups.

Futhi-ke, ukuzidonsa, usebenzisa isisindo somzimba wakho esiningi ngakho-ke kuya ngokuqina, ungahlala uqala ukusebenzisa ukudonsa phezulu kwe-Australia noma ukuqhubeka okulula kokudonsela phezulu bese usebenzisa okunye kwalabo obalela ukubala ukudonsa okuyi-100 okwenzayo. hhawu, sizozenza ndawonye, ​​okudingayo ukulanda uhlelo lokusebenza lwe-Heria Pro ku-App Store noma ku-Google Play Isitolo, uvule isigaba sokuzivocavoca se-YouTube futhi kufanele uthole le nqubo, lungela ukuhamba, ake siqale Ku ekuqaleni, sizokwenza ukuhlukahluka okungu-10 kwama-reps awu-10, ama-push-up ayi-100, futhi lapho wenza lokho ngokwengeziwe, ugcina ngokwenza ezinhlanu kuphela zalezo, ukuphindaphinda okungama-20, ezine ukuphindaphinda okungama-25, njalonjalo, uze ufike ku-100. Uma ubuka manje futhi usaqala ungazizwa udumazekile, ukuphusha ngakunye kuyahlukahluka okungukuthi sizokwenza lapho kuzohlala kukhona okunye ukwahluka ongakwenza .

Ngayinye yalezi zivivinyo ingenziwa endaweni ephakanyisiwe futhi ngokuya nge-engeli esetshenzisiwe, izokwehlisa isisindo somzimba nokumelana okusetshenzisiwe kulokhu kuvivinya ukwenza kube lula kuwo wonke umuntu, vele ukhethe indawo ephakanyisiwe ene-engeli evumelana nayo wena futhi usulungele ukuhamba - ama-pushups asemfashinini. Ngakho-ke ake sehlele phansi futhi siqiniseke ukuthi sisesimweni esifanele nale nhlangano ukuze konke okunye ukunyakaza kuphelele nakho. Ngakho-ke sifuna izandla zethu zihlukaniswe ububanzi bamahlombe, futhi sifuna ukuthi izintambo zeminwe zethu zifakwe ngophawu lwamahlombe ethu.

Futhi ufuna ukuqondana nengqikithi yakho, amathiphu ezinzwane zakho emahlombe akho. Chin up, sizohamba size siye phansi Woza, phindela emuva phezulu khona manje. Manje awusakwenzi Ufuna izindololwane zakho zihoxiswe kakhulu futhi awufuni ukuthi izindololwane zakho ziphume kakhulu, ufuna ukwenza njenge-engeli yendiza. Music Umculo kaHeria right Kulungile, Lapho sinawo.

Isethi yokuqala, ama-pushups ayi-10. Uma wenza noma ikuphi ukuhlukahluka kwe-pushups, ufuna ukuqiniseka ukuthi ubambelela ngokuqinile phansi nokuthi ucindezela umnyombo wakho futhi izinkalo zakho azicindezelwa phansi kakhulu noma ziphakeme kakhulu. Ngakho-ke sinama-push-up ayi-10 phansi, manje kufanele uhambe, sizobhekana nohlobo olulandelayo lokunyusa.

Kuzoba ukucindezela okubanzi. Ngakho-ke ake sithathe indawo ebanzi yesandla, sikhiphe iminwe, sifike esifubeni sethu, sibuyele emuva, izingalo zoluliwe, zivalelwe ngaphandle. Inkululeko ephelele yokuhamba, inkathi yomongo, isilevu phezulu.

Kulungile, lapho sinokuhluka okulandelayo. Konke lokhu kwehluka kuzophinda kusebenze ezindaweni ezahlukahlukene ze-triceps, isifuba namahlombe. Manje ake siqhubekele kokwehluka okulandelayo, sizoya kuma-pushups ayi-10 edayimane, uma ungeke ukwazi ukuthola ukwakheka kwedayimane vele ubeke izandla zakho eduze ngangokunokwenzeka futhi uma lokho kuhamba kunzima kakhulu kwenze kube kanye indawo ephakeme.

Ngakho-ke lapho sinakho, ama-pushups angama-30, sisele nama-70 kuphela. Manje sizokwandisa ubunzima kancane, ukuzivocavoca okulandelayo esizoqala ngakho kuzoba ukuqhuma okuqhumayo Futhi, uma lokhu kunzima kakhulu, ungakwenza njalo endaweni ephakeme. Ngakho-ke sizokwehla size sifike, sidudule ngamandla ngangokunokwenzeka, bese sisusa phansi.

Akudingeki wehle uzungeze phansi uma ungakwazi, kepha ufuna ngempela ukuqhuma i-rep eyodwa ukuze uyinike amandla amakhulu. Music Umculo kaHeria, Kulungile, futhi nakhu sekukhona, 40 phansi, 60 kwesokunxele. Ukushintshela ekushintsheni kwesihlanu kokuphusha, sizokwenza ama-push-up.

Masingene phansi, sizokwenza ama-push-up, siye kolunye uhlangothi, siye kolunye. ♪ Hamba, hamba, hamba, hamba ♪♪ O, oh, oh ♪ Kulungile, lapho sinakho, sekusele ama-pushups angama-50. Isethi elandelayo esizongena kuyo izoshaya ama-pushups, futhi lokhu kuhlukahluka kwe-pushups kuzosiphoqa ukuthi sicindezele phezulu futhi sisebenzise amandla amaningi ngokuphindaphinda ngakunye.

Ngakho-ke ake siqhubeke, sehlise phansi, uma lokho kunzima kakhulu, kwenze endaweni ephakanyisiwe, sizoshaya ngamandla ngangokunokwenzeka, sishaye izandla, sibuyele phansi. Music Umculo kaHeria ♪ Kulungile, lapho sishaye izandla ama-Pushups. Sizongena ekucindezelweni komcibisholo, futhi sikhumbule ukuthi ngakunye kwalokhu kwehlukahluka okune-push-up kunezinga lalo lobunzima, ukuqinisa imisipha ngokuhlukile, futhi futhi kube nokumelana nakho, nangalokhu kudonswa komnsalo- phezulu, sithola isisindo somzimba esiningi kwilungu ngalinye esinalo kunangaphambili ngezitho ezimbili.

Ngakho-ke uma sishesha kakhulu, zinike isikhashana ukubamba umoya wethu, udonse umoya (donsa) (ukhiphe) ngomlomo wakho. Ake siwele phansi. Ungahlala ukwenza lokhu endaweni ephakanyisiwe.

Sizokwehla, sibambe ingalo eyodwa iqonde, size sonke phezulu, siye kolunye uhlangothi. Ufuna ukugcizelela kuphela ngengalo eyodwa, enye ingalo ingeyokuxhaswa kuphela. ukusekela Ah, ooh, ooh ♪♪ Ah, ooh, ooh ♪ Kulungile, lapho sinezinsimbi zomcibisheli, sesicishe lapho ngakho sizovala ngamandla.

Ukuzivocavoca okulandelayo esizoqala ukukuvula okuvaliwe nokuvaliwe endaweni ephakeme. Ngakho-ke ngizoqala ngedayimane noma ungaqala kude, noma yini oyithandayo. Ungehla, uma ungaqhuma ungene obala, lokho kulungile, uma kungenjalo, ungavele uphume, kulungile futhi.

Ake siye ku-10.ia Heria Music ♪ Kulungile, lapho sinayo, sesiseduze. Sesenze ama-pushups angama-80 futhi sisalelwe amasethi amabili kuphela.

Ukuhluka okulandelayo esizongena kukho ukucindezela ukubhala ngomshini. Njengoba ukwazi ukubona, ngizama ukwakha amandla akho ngokuzivocavoca okubeka iningi lesisindo somzimba wakho kwilungu elilodwa, okwandisa ubunzima futhi kukuqinise kakhulu. Ngakho-ke asiqhubeke futhi sehle.

Ngama-pushups wokubhala, ufuna ukuhlala uphansi, ngakho-ke ake sithathe indawo ebanzi, sizoqala njengomcibisheli, kepha sizohlala siphansi, bese sishintshela kolunye uhlangothi, sigcina ingalo ephikisayo iqonde njalo Kulungile, sinokuphusha komshini wokubhala. Sisekucindezelweni kokugcina, ukuzivocavoca kokugcina kuzoba ngama-push-up, shaya emhlane ngama-reps ayi-10. Futhi, zakhele amandla akho kulokho ojwayele ukukwenza ngezingalo ezimbili, manje sikwenza ngesilodwa, sigcina isisindo somzimba wethu wonke sikhuphukile lapho sesiphezulu.

Ngakho-ke masenze i-push-up, simbambathe ehlombe, sijwayele izingalo zethu ukubamba sonke isisindo somzimba wethu engalweni eyodwa. Oh ♪♪ Oh ay Kulungile, lapho sinakho, ama-pushups ayi-100, kulula ngangokunokwenzeka, ngomzuzu owodwa nje. Futhi nangokuphindwaphindwa okuyishumi kuphela kwamasethi ayi-10, sengivele nginepompo.

Ngakho-ke uma ukwenzile lokho, siyakuhalalisela, usanda kwenza ama-pushups ayi-100, ufuna ukuqhubeka nokwenza lokhu njalo ekuseni. ngokushesha nje lapho uvuka noma okungenani kane ngesonto. Ngesinye isikhathi uzokwakha amandla amaningi emisipha nokukhuthazela, uzokwazi ukuphindaphinda okuningi.

Uqala ukwenza amasethi amahlanu ama-reps angama-20, bese kuba amaqoqo amane ama-reps angama-25, bese kuba amaqoqo amathathu angama-33, amaqoqo amabili angama-50, bese ekugcineni usebenza ngokuya kusethi yokuqala, usondela ku-100, bese ugcine usengu-100 kuphela kusethi. Futhi uma unamathela kuyo futhi uhlale uzibophezele, ngeke nje ubone izinzuzo ezinkulu emandleni nasekukhuleni kwemisipha yakho, kepha uzodlulela nasekuzivocavoca okunzima kakhulu futhi wakhe amandla okuzivocavoca okuthuthuke kakhulu njengokugcwala okuphelele kwePlanche . Lokhu kungukuzivocavoca okudingayo ngempela ukuze ukwazi ukuvula ukunyakaza kwakho kwengcindezi.

Ngakho-ke uma leyo ngenye yezinhloso zakho qala ukusebenza ngayo zisuka. Uma uyithandile le ndatshana, qiniseka ukushaya inkinobho efana naleyo, shiya amazwana ngezansi, ungazise ukuthi isihloko esilandelayo sikhuluma ngani, bese wabelana ngale ndatshana nomngani owenza i-pushups eyi-100 ngosuku ngalunye okumele lwenziwe. Futhi uma ungakakwenzi, qiniseka ukuthi ubhalisile.

Ngithumela njalo ngoLwesine olulodwa ngo-2 ntambama, e-Eastern Time, futhi uma uphawula kungakapheli imizuzu engama-30, uhlala unethuba lokuwina izingubo zamahhala zikaHeria.

Futhi ungakhohlwa ukuthola lokhu kuzivocavoca ifoni yakho, kanye nokufinyelela okugcwele kuyo yonke imikhuba yami yokuzivocavoca engiyakha nginezinjongo ezithile engqondweni, njengokushisa amafutha ngenkathi ngakha imisipha eqinile ngasikhathi sinye, ayikho imishini, uma ngabe uqinisekisa ukuthi uba yilungu leheriapro.com ukwenza kusebenze zonke izinhlelo zami. Futhi-ke qiniseka ukuthi ulanda uhlelo lokusebenza lwe-Heria Pro kusuka ku-App Store noma ku-Google Play Isitolo ukuze uhambe nayo yonke indawo.

Kukhona futhi ukusebenza kwamahhala nezinhlelo zokuzivocavoca kuhlelo lokusebenza lweHeria Pro ukuze ukwazi ukuzizama ngaphambi kokuthi uhambe ube yilungu. Ukuze uthole okwengeziwe kokuqukethwe kwami ​​phakathi nesonto, ngilandele ku-IG. Njalo okuthunyelwe okukodwa, ngihlala ngenza isipho, ngakho-ke uma ufuna ukuba yingxenye yako, ngilandele ku-Instagram.

Futhi isimemezelo sokugcina ngaphambi kokuba ngihambe, ngilahla iqoqo lokuqala likaHeria ozibonile kulo izindatshana, njengabhulukwe bezithukuthuku, izinhlobo zazo ezimhlophe, amabhulukwe anemigqa emhlophe, amajakhethi, izikhindi nokunye okuningi. Ngakho-ke hlala ubukele futhi ulungele ukwehla okuza ku-chrisheria.com ekupheleni kukaNovemba.

Ngiyabonga bafana ngokubheka, sizonibona ngoLwesine oluzayo ngo-2: 00 ntambama, e-USA, Isikhathi saseMpumalanga.

Uthando olusile, ukuthula. (Umculo we-elekthronikhi omnandi) ♪ Ooh ♪♪ Oh ♪♪ Ooh ♪ Shaya le nkinobho efana nale, bafana Basha)

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