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Ukuzivocavoca ngengalo ngaphandle kwezisindo - isisombululo se

Ngingayakha kanjani imisipha yengalo ngaphandle kwezisindo?

8IsisindoUkuzivocavoca Okumahhala Kokwenza KonkeImisiphaKwakhoIzikhali
  1. Ingaloimibuthano.Qinisaamahlombe akho futhiizingalongeminyakazo eyindilinga elula, kodwa esebenzayo.
  2. I-Tricep dips.Yakhaama-triceps akho ngokusebenzisa umzimba wakho kuphelaisisindo.
  3. Ama-curls e-Bicep ukucindezela umshini.
  4. Ipulangwe lendlela.
  5. Izibhakela ze-kickboxing.
  6. Ama-pushups aqhubayo.
  7. Ipulangwe eliseceleni.
  8. USuperman





Hheyi kwenzenjani bafana namuhla ngifuna ukunifundisa abafana ukuthi nizithola kanjani izingalo ezinkulu ekhaya nemishini yeNogym Ukuthola izingalo ezinkulu akuyona nje i-biceps iyodwa Uyazi ukuthi imisipha eminingi ebhekene nosayizi empeleni yenza ama-triceps, kepha leyo nto yenza ama-triceps ? Ikhaya lihle kakhulu ukusunduza idayimane ukusunduza-up noma yikuphi ukunwetshwa okuvivinya inselelo yama-triceps ama-biceps wokusebenzisa ama-biceps akho ekujikeni kufanele usonge kufanele uye ejimini mini dumbbells njalonjalo izindaba ezimnandi zingenayo imishini ongayenza futhi sebenza ama-biceps akho ukuze ufunde umbhoshongo mude impela, ngingasho, ngoba lapha lapho ugoba khona i-curl ungayigoqa kanjani ithebhulethi elula futhi ama-biceps akho azovuka kanjani ukuze athole i-tower eyakhiwe usesimweni Qinisekisa ukuthi umbhoshongo uqondile futhi udinga ukungena ngaphansi kwezinyawo zakho ngakho-ke ukusuka lapha uqiniseke ukuthi ontanga yethu baqinisile. Awufuni ukwenza lokhu, uma kungenjalo, kufanele uthole lokhu kahle, qiniseka ukuthi bayafana emlenzeni ofanayo futhi yilapho kufanele uvimbe khona isisu sakho ngoba udinga ukuzinzisa umzimba wakho nokusonga imilenze yakho ndawonye ngakho ithawula ngaphansi kwezinyawo zakho futhi iqembu nje elizosebenza kahle ama-biceps akho lilungile ngakho-ke abafana abahle bazokuthola kunzima lokhu ngenxa yento eyodwa. Abafana abangama-Achilles abalungile bavame ukuqina ukwedlula abesifazane nabesifazane, ngakho-ke lapho i-Achilles tendon yakho iqina ngokwengeziwe lapho uthola ukumelana ngokwengeziwe, lapho uthola ama-biceps akho ngokwengeziwe, ngakho-ke ngingathi kufanele wenze ama-reps ayi-10 futhi kufanele ushintshe ngoba kunjani ukwelula umsipha wakho ofuna ukuwuthola uhlangothi olulodwa lolulwe kahle kanti olunye uhlangothi alolulwanga kahle izingalo ngingasho kahle ukuthi ufuna ukuyinamathisela ufuna ukukwenza lokho yebo ufuna ukukukhipha ngoba uma uphakamisa lapha uqeqesha ama-biceps akho kwesokudla bese ufaka i-curl ngakho-ke qiniseka ukuthi i-keeperschest emile ilula indololwane yakho futhi igobe ngokuphelele ngaphandle kokuhambisa indololwane yakho kakhulu ngoba uma unyakazisa indololwane yakho kakhulu ulahlekelwa ukuzihlukanisa ukuze ukwazi ukukhulisa inselelo ngokwemvelo ngokuzikhandla amandla athe xaxa emilenzeni yakho, uma usuphoqa amandla amaningi ngemuva kokucindezela okukhulu, kulapho uqhubeka khona, ukumelana ngokwengeziwe uzonikeza ama-biceps hand wraps akho kwesokunxele nakwesokudla inani lama-reps angama-20 futhi manje awukwenzi.

Usuzokwenza isethi enkulu ngalesi sikhathi. Ngaphandle kwama-biceps, ungasebenza imisipha ehlukile futhi leyo yi-triceps ngakho-ke kulula kakhulu.Ukubambelela okuqinile kuqinisa ukusebenza kwe-triceps kanye nebhonasi yesifuba nehlombe ngakho-ke isimo silula kakhulu, vele uphushe kodwa i-pushup yokuqala. intandokazi ukunamathela induku yokuqala emhlabathini kusuka phansi singayikhuphula kahle kakhulu sigcine indololwane yakho isondele emzimbeni wakho kwesokudla bese siyicindezela ngakwesokudla ukuze ufuna indololwane yakho yokukhiya i-triceps kulungile ukukhiya indololwane ngoba uma uwathanda la ma-triceps aguqukayo ngakho-ke ngingasho ukuthi ungawenza la ma-reps ngoba kunzima kakhulu.

Ucindezela isisindo somzimba lapho ama-biceps angenza khona ama-20 nalokhu okungu-10, ngakho-ke ngathi, yenza ama-reps ayi-10 ngesikhulu sama-reps angama-20, uthathe ikhefu lesibili lama-60, bese uphinda impendulo efanele ku-al-bakranother 20 Reps enye engu-10 I-reps ye-pushups kukhona isethi yesibili ngakho-ke ngingathi yenza amasethi amane futhi manje usulungile ku-superset yama-biceps nama-triceps ngoba leli yivolumu eningi uma ufuna ukuthi ikhule kahle. Kuma-biceps ngaphambili nge-curl ye-supination noma umbhoshongo, ungenza into efanayo kakhulu kunguqulo emile, kepha lokhu kunzima kakhulu njengoba kudinga ukulungiswa, ngakho-ke faka izinyawo zakho kuthawula lapha ulungile ukusebenzisa ukuma okukodwa ukuze ulunge lokhu kuzovivinya ukuzinza kwakho okuyisisekelo ungenza okufanayo nge-x10 bese ugoba uphakeme ngangokunokwenzeka ngaphandle kokuzungeza kahle umhlane wakho m uqiniseke ukuthi nginikela emhlane wakho kakhulu emuva emuva iqonde curland uma uzizwe sengathi Ufinyelela umkhawulo wenkululeko yokuhamba, kuhle ukuthi asikho isidingo sokuhamba ngendlela yokuthi wazi ukuthi ungowokuqala futhi ophambili phezulu, uma uhamba kakhulu, ulahlekelwa wedwa futhi ulahlekelwe uzinzo, ngakho-ke lapha nalaphaya welula ngokuphelele ku-curl eqinile enama-reps afanayo ayi-10 engingathi phambilini ubungalwenza lolu hlobo lwe-curl ngaphambili. Ngalesi sikhathi ufuna ukukwenza ukuze ufune ukukhala ngale ndlela ngoba ama-biceps asebenza ngezindlela ezimbili, inzondo emfushane nezinwele ezinde.



Ngakho-ke ukunciphisa i-longhate kuzothuthukisa ama-biceps angcono ngokuhamba kwesikhathi. Esikhundleni sokwenza lokhu, gcina isihlakala sakho endaweni yokubamba engathathi hlangothi enwetshiwe ngokuphelele futhi egobile kuhle kakhulu, ngaphandle kokuthi ukusebenza ama-biceps akho mancane kakhulu ngoba bakholelwa ukuthi ukuzivocavoca kulungile futhi, ukuthi uyaphefumula, bamba umnyombo. Cabanga nje ukuthi umzimba wakho ungowomcamelo oqinile, lapho uqina khona, uzinze kakhudlwana, uzoba wedwa ngokwengeziwe lapho uzoba khona nge-Getright ngakho-ke ama-reps ayi-10 aye kwelishumi ama-reps ama-20 Uzwa ukusha kwesokudla uzwa nemikhono yakho, ngoba Ubambelela endaweni elandelayo.

Ukuzivocavoca okulandelayo, lapho ubuyela khona phansi, sesizokwelula ama-triceps, ngakho-ke lokhu kuvivinya umzimba kungukuzihlukanisa okukhulu kwama-triceps, ngakho-ke indololwane yakho iphakeme, indololwane yakho ingaphansi kwehlombe lakho, kwesokudla, indololwane ngaphansi kwehlombe lakho, thatha isikhundla sokucindezela phezulu, ngakho-ke usuka lapha ufuna isihlakala sakho sibambe intende yesandla sakho siqine, ngoba ukusuka lapha ufuna ukwelula indololwane yakho phezulu ngangokunokwenzeka ukuthi welule kahle uphumule bese uphinda uma - kushisa kakhulu ungaphumula uguqile kuphenyo bese uyithatha Get it right Ngingasho okugcwele uma ungeke ukwazi ukwenza ama-reps ayishumi Kulungile, yenza nje ama-rep amaningi ngangokunokwenzeka futhi ungalenzi iphutha, ake sithi uma shaya amahlanu awuphumuli phansi futhi wenze amanye ama-reps amahlanu kuya kwayishumi, ngakho-ke le nhlanganisela ilungele kakhulu ama-biceps nama-triceps ngokuqeqesha izingalo. Sengivele ngijuluke ngakho-ke uma nibuka le ndatshana izindaba ezimnandi kini ngoba abanye benu abanalo ngisho ithawula ngakho-ke eningakwenza ngaphandle kokuntanta yingakho lena kungenye yezindlela engizithandayo zokusebenzisa ama-biceps ami futhi yafika Mina ubaba ungifundise lapho ngineminyaka eyisikhombisa ekhaya futhi lokho nje beka izingalo zakho eziphambene ngqo ngqo ne-crook yesandla sakho, uma ufuna ukusebenzisa amandla avela kuleyo ngalo ephikisanayo ukucindezela lelo lungelo ukuze nawe usebenze ama-biceps akho akukhona lokho fancy, kepha uma uzimisele, azikho izaba, ngakho-ke okuhle ukuthi, uma ucindezela ngokwengeziwe, lapho ubeka ukumelana okuthe xaxa kuma-biceps akho futhi lapho ucindezela ngokwengeziwe futhi usebenza i-triceps ngokungafani nokufunda isisindo ama-biceps nama-triceps lapho usuqedile, iya kolunye uhlangothi ngakwesokunene nginomunye umqondo, futhi ngiyakwenqabela i-yep futhi lokho ukuthi ungakwazi nokukuletha kumbala we-dei ne izinyawo zakho ngqo, ngakho-ke kufana nokuthi ucabanga ukuthi uhleli -unemilenze, kepha gcina imilenze yakho iqonde, izingalo ngama-engeli angakwesokudla bese uzigoqa kahle isikhundla se-kward, kepha siyasebenza, zama kahle konke mayelana nokwehlukahluka unonga uqeqesho lwakho ukuze ukuqeqeshwa kwakho kungabukeki kuyisicefe kakhulu bese wenza olunye uhlangothi kwesobunxele nangakwesokudla futhi njengoba unesitulo ungenza ne-triceps cwilisa i-triceps yangakwesokudla cwilisa esihlalweni kunjalo ngakwesokunene intende yakho yinhle uvule isitulo sebhentshi ungabamba ukukhotha iqonde kuhle, kunzima ukuthi ngincome ukugoba kancane bese uzithoba ngokuphelele, ugcine umqolo wakho uqondile, futhi ukuqondisa umlenze wakho wangemuva uqonde futhi ngokugcwele okuningi kwalesi sihloko lezi izindlela ezimbalwa ongazenza ekhaya ukuzivocavoca izingalo.

Ukuba nethuba lokusebenzisa imishini enjengezintambo ze-dumbbell barbell kuhle ngoba ngemishini uhlala unenketho yokwengeza ukumelana nokugcwala okuqhubekayo futhi lokho kungaholela ekukhuphukeni kwemisipha ngakho-ke uma ungibuza ukuthi ngenza kanjani lo mzimba ngenza kuphela konke lokhu kuvivinya umzimba ekhaya, impendulo ayilungile, isikhathi esiningi sokuzivocavoca kwami ​​ngithi u-8 0% usejimini lapho i-20% isisindo somzimba. Le ndatshana kuphela engisayithola ilusizo kulabo kini abangenalo ithuba lokuya ejimini ngoba ngangiyilowo muntu ngaphambi kokuba ngingenalo ithuba lokuya ejimini futhi yilokho kanye engakwenza ekugcineni, ngakho-ke yabelani lokhu ungakhohlwa ukubuka nezinye izindatshana, ngoba lapha uzofunda ukusebenzisa isifuba sakho ekhaya noma ukusebenza nehlombe lakho ejimini noma ngisho nasejimini kulungile bhalisela isiteshi sakho shaya insimbi yokwazisa futhi ngiyabonga zinjalo kakhulu ekubukeleni hlala upholile hlala ulungilepey kwenzenjani bafo todayeyo okwenzekayo bafana namuhla kubukeka kucwebezela, kubukeka kunemisipha eningi, ngakho-ke engeza amanzi etafuleni lephepha eliyimfihlo ngamafutha amancane bese uthola lokho

Ngiziqinisa kanjani izingalo zami ngokushesha?



Ngakho-ke zama lezi zivivinyo ezilula ukuze ulahlekelwe ngamafuthangokusheshakusukaizingalo zakho.
  1. Phakamisa izinsimbe ezisindayo. Lesi yisikhathi sokuvivinya umzimba okwehlisiweingaloukhuluphele futhi uneizingalo ezinamathoni.
  2. USihlalo Dips.
  3. I-Counter Push Ups.
  4. Ukujima.
  5. Isikelo.
  6. EyodwaIngaloAma-Tricep Dips.
  7. IngaloImibuthano.
  8. OngashadileIngaloUkuphakama Kwamuva.

Sanibona bafana, ukuzivocavoca kwanamuhla kungukuzivocavoca izingalo emi imizuzu eyi-10.Lokhu kuzivocavoca kuyingxenye yohlelo lwezingalo oluthambile ongaluthola lapha Umzimba Wakho Wonke Wokuzivocavoca Umzimba Wakho Ophezulu Usigcine sibuyekezwe ezinhlelweni zakho ngokuthumela izithombe zakho, ama-athikili abelana noma shiya amazwana ngezansi Ungakhohlwa ukucindezela izithupha zakho Bhalisa bese uvula isaziso bese uyahambaSinokuzivocavoca okungu-14 imizuzwana engama-40 futhi sishintshana phakathi kuka-zero no-5 imizuzwana ukuphumula. Ake siqale ngokushintshana ngo-C, susa izingalo zombili eceleni bese udweba ama-C amakhulu ngezandla zakho, lokhu kuzolungisa amahlombe nezingalo zakho bese uyangethemba, lokhu kubukeka kulula kepha unokuzivocavoca namuhla.

Okulandelayo sinezimpikiswano zokudonga. Uma ungalutholi udonga, vele wenze ama-push-up phansi. Yima kancane ngaphezu kobude bengalo, khothama ubheke phambili futhi uqiniseke ukuthi isifuba sakho nezingalo zakho kuyawenza wonke umsebenzi, zihlehlisele emuva Okulandelayo sishayela phambili, buyisa izingalo zakho ezinhlangothini bese ume kancane, asenzi hlaba ikhefu, sishintshela ekushayeni okubuyela emuva Manje goba amadolo kancane, goba phambili, futhi unyakazise izingalo zakho kanjena, uqiniseke ukuthi ubuyisa izingalo zakho kuze kube yilapho amahlombe ehlombe ethinta kufanele uzwe umuzwa ovuthayo ngemuva izingalo nasemhlane wakho njengoba kunjalo, asithathi ikhefu futhi, manje donsela izingalo zakho ngemuva kwakho bese ushaya izandla zakho kanjalo.



Izingalo zakho kufanele zishe manje, kodwa qhubeka ucindezele abafana. Ikhefu elifushane futhi sizongena emhlabeni lapho uphinde welule khona izingalo zakho uzisakaze phezulu naphansi uzungeze umhlaba osebenzisa izingalo zakho zonke namahlombe akho. Cha ume kancane lapha Njengoba ngokulandelayo senza ukunweba okugcwele, thola izingalo eziphambi kwakho zithanda i-zombie, zijahe, sakaza izingalo zakho eceleni bese uphinda, maphakathi nokuzivocavoca, bafana, kungabi isikhathi eside ukuhamba ikhefu elifushane futhi senza futhi ukusunduza kodonga, Uma uzizwa ngikhathele kakhulu, lesi yisikhathi esihle sokuphenduka ipulangwe noma ukusunduza kusuka emadolweni akho.

Manje bhinca amadolo akho futhi futhi sizokwenza ukushaya okumbili, silule izingalo zakho phezulu sizibuyise bese ushaya kabili Qiniseka ukuthi nawe uthola ama-triceps akho. Ungaphumuli futhi uhlale endaweni efanayo, jikisa izingalo zakho kanjalo futhi sizoshayeka engalweni yakho e burn ungapheli amandla. Sinezinye izivivinyo ezine okufanele sizenze, unakho lokhu! Ikhefu elifushane lemizuzwana emihlanu futhi sibuyele emuva ngamapulse ambalwa.

Manje sizokwenza amapulse abheke phezulu, asikho ikhefu, manje shintshela ekushiseni okuya phansi, futhi ukuze uvivinye okokugcina sinemibuthano yezingalo ezimbalwa, welula izingalo zakho futhi uzigcine ziqonde futhi wenze imibuthano eminingi ngangokunokwenzeka, ngokuqala indingilizi phambili amasekhondi angama-20 bese Dweba ubheke 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 okwengeziwe, kuba lula ukuthola, ungakhohlwa ukwabelana ngothando oluthile ngokufaka lokhu okufana nalokhu, ubhalise, kanye nensimbi yokwazisa, futhi sizokubona ku-Workout elandelayo . usale kahle

Ingabe kubi ukusebenzisa izingalo zokuzivocavoca kuphela?

'Uma uziqeqeshaizingalofuthi esifubeni nsuku zonke siphindaphindeka kakhulu futhi kungekho zinsimbi nhlobo, akukho mthelela omubi emzimbeni, 'kweluleka uRiskalla. 'Izinkinga zivame ukwenzeka lapho iseshini enezisindo ezisindayo yenziwa kaninginingi ngaphandle koshintsho, eqenjini elifanayo lemisipha.'Aug 30, 2016

Kwenzakalani bafo? UJeff Cavaliere. Ukulele.

Namuhla, ngiyaqhubeka nochungechunge lwethu oludumile lwezinsuku ezingama-22, futhi leso sithembiso esikhulu ukuthi, ngizokusiza ukwakha izingalo ezinkulu, okuqinisekisiwe. Lapho lezo zinsuku ezingama-22 sezidlulile, ama-biceps akho nosayizi we-triceps wakho azobaluleka kakhulu kunamanje. Futhi izikibha zakho zizogcwala kakhulu kunamanje.

Ngakho-ke ngifuna ukuqiniseka ukuthi-- akudingeki ucindezele lokhu ukuze kwenzeke lokhu ekuqaleni. Okwesibili, akudingeki ukuthi ugqoke ihembe elincane. Akuyona encane, kungumxhumanisi, kwenze kahle.

Kulungile, noma ngabe usayizi wesikibha osigqokile manje, ngiyathembisa, uma usudlulile, isikibha esifanayo osigqoka namuhla sizogcwala kakhulu ezinsukwini ezingama-22. Ake siqale ngokuyiphula usuku nosuku. Kulungile, ukuze uthole lezo zingalo ezibonakalayo kufanele usebenze nami, kulungile? Kepha ngiyakwethembisa, njengenjwayelo, sizokuhlela usuku nosuku usuku ngalunye.

Futhi empeleni kuqala ngale khalenda lapha. Futhi akudingeki nokuthi usebenze ngosuku lokuqala. Uvele ukhiphe i-tape measure bese ulinganisa ubukhulu bezingalo zakho.

Yilinganise endaweni ephakeme kakhulu yama-biceps akho futhi ubheke maphakathi ne-triceps yakho. Futhi lokho kukunikeza isilinganiso sakho sengalo, esizosiphinda ngosuku 22. Lokho kwenzeka kuzo zonke izinsuku eziphakathi lapho umlingo wenzeka khona empeleni.

Futhi lapha sizofaka ukuzivocavoca okuthathu ngeviki kuma-biceps akho noma imisipha ehlobene nayo efana ne-brachialis, engizoyithola isikhashana, futhi emithathu ye-triceps. Uyabona ukuthi sizobashintshanisa: ama-biceps, ama-triceps, ama-biceps, ama-triceps nama-biceps, ama-triceps. Uzobe usunosuku lokuphumula, futhi-ke sizobuya futhi siphinde siluhlele lolu hlelo lwesonto lesibili.

Futhi ekugcineni, sisenosuku lokuphumula futhi siphinda lolu hlelo futhi kuze kube usuku lokugcina lwesilinganiso. Umbuzo wokuqala ongazibuza wona, kahle, lokhu kuhlangana kanjani nakho konke okunye engikwenzayo? Yilelo phuzu bakithi. Empeleni ngikwenzela ukuhamba nanoma yini oyenzayo njengamanje.

Isibonelo, ake sithi awenzi lutho, kepha inhloso yakho enkulu ukukhulisa izingalo zakho. Ulandela nje lolu hlelo ngqo njengoba lwenziwa nsuku zonke, kungekho okunye ongakushintsha. Uma wenza okunye ukuzivocavoca okwamanje, kungaba ngumzimba ogcwele, imilenze yokudonsa, noma i-bro split, kufanele ususe noma yiziphi izinto manje ezinikezelwe kuma-biceps nakuma-triceps.

Lokhu akusho ukuthi wenza izivivinyo ezisebenzisa ama-biceps akho njengokudonsa noma imigqa engaphansi, noma ama-triceps afana nokucindezela kwebhentshi noma ukucindezela okuphezulu. Iqiniso liwukuthi uzoqhubeka nokwenza umsebenzi wakho wokuzivocavoca njengoba kuhlelwe. Uzokwenza le ngxenye yalokhu ekugcineni kokuzivocavoca kwakho.

Akukho okuningi okufanele ukwenze nsuku zonke, kepha kukhona okufanele ukwenze nsuku zonke. Ngemuva kokuqeda usuku lokulinganisa, sibuyela nosuku lwesibili olunikezelwe kuma-biceps. Futhi maqondana nokwenzekayo ngosuku lwesithathu, sizama ukwenza ukuxhumana okuhle phakathi kwemisipha yobuchopho ngalezi zivivinyo ezimbili zokuqala.

Lokho kusho ukuthi, uma ngingakuthola uzizwe ukuthi kufanele uzizwe kanjani ukusikwa okuhle okugcwele, ungaqala ukwakha kulokhu nakwezinye izivivinyo zesonto. Ngakho-ke siqala ngama-biceps ngosuku lwesibili. Futhi ukusetshenziswa kokuzikhethela, ngoba kuzoba munye kuphela, yilokhu, kubizwa ngokuthi umgoqi weta.

I-curl yeweta ibekela umkhawulo we-dumbbell. Ngamanye amagama, asishintshi i-dumbbell kude ngaphambi komzimba wethu, engamema ihlombe ukuthi lenze omunye umsebenzi. Cha, siletha i-dumbbell iqonde phezulu, sigcina phezulu kwe-dumbbell flat futhi kufana nophahla.

Uyabona ukuthi ukusikwa okuphezulu kwama-biceps kanye nokungezwani esivame ukuzwa ebangeni eliphakathi kuyasetshenziswa lapha kuwo wonke ama-rep. Ezinsukwini eziyisikhombisa uzobuya uzokwenza ukuzivocavoca okufanayo futhi. Futhi ukuqinisa lokhu nokuthola ukusikwa okungcono sizokwakha izingqinamba ezengeziwe ngokwengeza ezinye izifiso ekugcineni.

Ngosuku lwesishiyagalolunye, yenza ukuzivocavoca okufanayo ngamasethi amane ayisishiyagalolunye, noma kumuntu ngamunye, engeza izikhukhula kuleso sivumelwano esivumelwaneni. Futhi sibuya okokugcina esontweni lesithathu lapha ngosuku lwe-16 ukuthola umdlandla wokugcina, kepha kulokhu sengeze abayisithupha kumphenduli ngamunye, hhayi abathathu kuphela. Ngosuku lwesithathu, lapho simane sigxile kuma-triceps futhi sinikeze ama-biceps akho ikhefu, sibuya nediphu yebhentshi.

Futhi futhi, empeleni singathola ukusikwa okuhle okugcwele kulo msebenzi. Ngoba izingalo zethu zelulwe ngokugcwele ngemuva komzimba wethu ngezindololwane zethu. Ngakho-ke sishaya zombili amakhanda amade namakhanda aphakathi naphakathi emaceleni ama-triceps ukuze siqiniseke ukuthi sithola ukusikwa okuphelele okuhle.

Futhi siphinde senze amasethi amane, ngayinye ehluleka. Vele, lokhu kuyehluka kuye ngomuntu nomuntu. Uqhubeka uhamba uze ungabe usakwazi ukuphinda okunye ngesimo esihle.

Nazi izinto ezimbalwa okufanele uzikhumbule. Bheka ukuma kwezandla zakho ebhentshini. Sengivele ngakhuluma ngawe ukuthi awufuni izandla zakho zikhombe phambili, okungaholela ekushintshaneni okuncane kwangaphakathi ehlombe okungeke kunqwabelane izinsuku ezingama-21 ezilandelayo.

Esikhundleni salokho, simane sivule izandla zethu ebhentshini, sibeke amahlombe ethu endaweni ephephe kakhudlwana, bese singena ebhentshini ngendlela esifisa ngayo. Singalinyusa kanjani leli fomu lapha emasontweni amabili ezayo? Yebo, njengoba senza ngama-biceps, isikhathi esilandelayo sizoba ngosuku lweshumi esontweni. Futhi lapho senza lokhu, kulesi simo esinezinkontileka, sifaka umfutho owengeziwe wokuqhubeka nokwenza ngcono ukuxhumana kwemisipha yengqondo kulesi simo esinezinkontileka ngokugcwele.

Futhi ekugcineni, ngosuku lwe-17, lapho sihlangana nalokhu kuvivinya okwesithathu nokwokugcina, bekungeyona imishikashika emithathu yokushaya ngamandla, kodwa uqagele ukuthi, izingqinamba eziyisithupha zokushaya ngamandla kokuphindaphinda ngakunye kuqediwe. Bantu, kungahle kubonakale njengokuhamba okuncane, kepha ngiyathembisa, uma kwenziwa ngokungaguquguquki futhi kahle, kuzoveza imiphumela emihle. Lokho kusibuyisela esontweni lokuqala eqenjini lesibili lokuzijwayeza.

Leyo biceps yesibili kanye ne-triceps combo. Futhi laba bakhethelwa ukukhulisa ingalo uma bebukwa ngaphambili. Futhi uma sibheka ama-biceps, empeleni asifuni ukugxila kuma-biceps, sifuna ukugxila kokuthile okuhlobene nawo, noma okungenani ngezansi nje kwawo, futhi yi-brachialis.

Ngakho-ke ukusetshenziswa kokuzikhethela lapha kuzoba ukushintshanisa isando somzimba esinqamulelayo. Futhi lokhu kuvivinya kuhle ukushaya leyo brachialis futhi mhlawumbe ukunciphisa leyo bicep ekhomba kancane. Ngoba singena kuleso sikhundla esishiwoyo bese siya phezulu nangaphezulu komzimba wethu, sibambe leyo dumbbell eduze komzimba wethu.

Futhi lokhu kwenziwa yini, eminye yeminikelo ye-biceps iyancishiswa ngokususa okunye ukuphakanyiswa ikubeke ngaphezulu ku-flexor eyinhloko yendololwane ebizwa nge-brachialis. Uma ungasebenzi ngalokho okwanele, ngingakuqinisekisa ukuthi lesi ngesinye sezizathu esenza izingalo zakho zingagcwalisi imikhono emifushane njengamanje. Senza amasethi amane we-12, lapha abakwa-reps baphakeme kancane, kepha futhi sifuna ukuqinisekisa ukuthi sikuthola ngokwemvelo lokhu kusesimweni esihle kuze kube seqophelweni lokukhathala nokwehluleka ngokuphelele.

Lapho sibuyela lapha emasontweni alandelayo, ukuzivocavoca umzimba kuzohlala kunjalo. Kuzoqhubeka kube ukushintshana kwesando somzimba esinqamulelayo. Kepha ngokuzayo esontweni lesibili kuzokwenzeka ngamachibi amahlanu engeziwe.

Ngakho-ke manje ngisafuna lawo masethi amane we-12 reps. Ungahle ucabange: Ngifika kanjani ku-12 ngalesi sikhathi uma ngithole okungu-12 okokugcina? Yebo, kufanele uyihlanganise phansi. Lokhu sikwenza ngendlela yokuphumula.

Lokho kusho ukuthi uya kwabaningi ngangokunokwenzeka. Uma udinga ukuma uphumule imizuzwana eyishumi noma eyi-15, yenza kanjalo uze wenze ukuphindaphinda kwesi-12 engalweni ngayinye. Bese kuthi ngesonto lesithathu sibuye nokuzivocavoca okufanayo okokugcina, kulokhu nginamakhilogremu amahlanu ngaphezulu.

ukuhamba ngebhayisikili

Ngamanye amagama, amakhilogremu ayishumi angeziwe selokhu kwavivinywa okokuqala ngesonto lokuqala. Futhi, kuzoba yisigaxa futhi, kepha uzokwenza Imodi yokuphumuza isikhashana kuze kuphele konke ukuphindaphinda. Ngama-triceps, manje sisebenza kulobobubanzi ngokusebenza kuleli khanda elincane kakhulu lama-triceps.

Yinhloko yabezindaba engatholi ukunakwa okuningi. Kodwa-ke, siyazi ukuthi lokhu kutholakala kangcono ngokugcina izindololwane zeluliwe ngokuphelele. Futhi kungokunye ukucasula kwami ​​okukhulu uma kukhulunywa ngokuqeqeshwa kwe-triceps.

Abantu bahlala bethanda ukunciphisa i-intshi yokugcina ngoba bacabanga ukuthi akunandaba kangako. Cha iyakwenza, mhlawumbe yingxenye enzima kunazo zonke yokuzivocavoca futhi yingakho abantu bejwayele ukweqa. Ngifuna uzivalele.

Futhi ngizokunikeza izindlela ezimbili zokwenza lokhu. Uma usejimini futhi ukwazi ukufinyelela kumshini we-tricep pushdown, nakhu engifuna ukwenze: Yicindezelo le-tricep, kepha lihluke kancane. Uyabona, ngikhipha ibha kancane kancane eminweni yami bese ngivumela isihlakala sami sigobeke kancane.

Ngamanye amagama: Ngiyikhulisile kancane. Futhi lokho okwenzayo ukugcina izingalo zangaphandle zinganyakazi futhi ukunwetshwa kwendololwane kungukushayela okuyinhloko. Futhi lapho ngenza lokho, empeleni ngingangena kuleso sikhundla esigcwele sokuvala.

Manje, angizibophezeli kulesi sikhundla, ngimane ngiya ekwandisweni okugcwele ngaphansi kokulawulwa, okuzobamba ikhanda eliphakathi. Uma ngikukhetha lokho bese ngibuya, ngokuzayo ngizofaka amakhilogremu amahlanu kulokuzivocavoca bese ngibuyele emuva ngime kancane ngize ngithole wonke ama-reps ayi-12. Nakulokhu futhi, evikini lesithathu, uma lokhu kungukuzivocavoca engikukhethayo, ngizoba nomgomo ofanayo, amakhilogremu ayishumi ngalesi sikhathi kusukela ngesonto lokuqala, futhi lowo mgomo ofanayo wokuphumula uyaphumula ngize ngenze konke ukuphindaphinda okungu-12.

Manje usunenketho lapha lapho akudingeki ukuthi uqhubekele phansi. Uma usebenza ekhaya futhi unezimbumbulu ezimbalwa lapha, ngizokunikeza lokhu esikhundleni salokho. Futhi yilokho okucindezela izithupha ze-dumbbell bench.

Awugcini nje ngokubamba izindololwane zakho ukuze uhlose ama-triceps, kodwa futhi ubalandela ngezithupha zakho njengoba uphusha ama-dumbbells phezulu. Ngokucindezela izithupha zakho uye phambili ophahleni, ukhuthaza ukunwetshwa okugcwele kwendololwane. Futhi lapho wenza kanjalo, uphinde uthole ukukhiya okugcwele kwendololonke nokuzinza okwenza umsebenzi oncomekayo wokuqashwa kwekhanda eliphakathi.

Futhi, uma ukhetha ukwenza lo msebenzi, ngesikhathi esizayo lapho wenza lo msebenzi ngesonto lesibili, uzothola amakhilogremu amahlanu. Futhi isikhathi esisodwa ngeviki lesithathu, engeza lawo maphawundi ayishumi, isikhathi ngasinye ngekhefu lokuphumula ukuze uqiniseke ukuthi konke ukuphindaphindwa sekuqediwe. Futhi lokho kusibuyisela esontweni lokuqala laleso sikhathi sokubhangqa kokugcina kwama-biceps nama-triceps ngokugxila okuhlukile.

Lapha sifuna ukugxila ekulayisheni okugcwele. Siyazi ukuthi lokhu kungenye yezimbangela ezinkulu ze-hypertrophy lapho kwenziwa kahle. Futhi enye yezinto zokuqala okufanele uyenze, uma uyithola kahle, ukuvumela isikhathi esithe xaxa sokutakula.

Ngoba lolu uhlobo lokuzivocavoca olungenza izicubu zakho zibuhlungu. Ngakho-ke masikwenze ngaphambi kosuku olulodwa lokuphumula sithola isonto. Ngosuku lwe-biceps, ukusetshenziswa kokuzikhethela yi-curl cheat.

Le yindlela enhle yokwenza ukulayishwa okugcwele. Sithatha umfutho omncane, hhayi kakhulu, awungiboni yonke le ndlela ebheke emuva lapha. Ngimane ngincike ngize ngifike mpo, bese ngibamba leso sikhundla bese ngigxila kulokho okwenzeka ngempela phansi.

Yehlisa isisindo endleleni ebuyayo. Mhlawumbe into ebaluleke kunazo zonke engake ngazenza ukwakha ama-biceps ami kusukela ngisemncane. Uzoqala ukukwenza manje ezinsukwini ezingama-22 ezilandelayo.

Ngakho wehlisa leso sisindo kancane kakhulu uze ubale ezintathu. Bayayikhohlisa yonke indlela babuyele emuva bese beyilahla iye kwabathathu. Ukwenza lokhu ngeqoqo lesishiyagalombili ukwehluleka.

Futhi, sikhuluma ngokuhluleka kwe-eccentric lapho ungakwazi ngisho nokulawula isisindo. Manje sisukaphi lapha? Lapho sibuyela kulokhu ngosuku lwe-13, inhloso manje ukukhulisa ubude be-eccentric. Imizuzwana emine nge-rep.

Yenza konke ongakwenza ngaphansi kokulahleka kwesisindo okulawulwayo kwemizuzwana emine, bese kuya osukwini 20. Leli yithuba lethu lokugcina bantu, ngilindele okuningi kini. Futhi futhi kufanele sikhiphe lezo zinzuzo zokugcina ngaphambi kosuku lwethu lokukala ngosuku 22.

Ngakho-ke manje ku-rep ngayinye sine-eccentric yesihlanu yokuqala ukuqala, bese sibuyela e-eccentric yesine ngangokunokwenzeka. bese kuthi i-eccentric yesibili-yesithathu yabaningi ngangokunokwenzeka. Futhi uma singakwazi ukuyilawula okungenani imizuzwana emithathu, isethi yakho iphelile.

Futhi lokho kusiletha osukwini lokugcina lweviki lokuqala, oluphindaphindwayo emavikini amabili kanye nakathathu. Futhi kugxilwe futhi kuma-triceps futhi lapha futhi ukulayishwa okugcwele. Futhi sinokuthile okubizwa ngejezi le-PJR.

Ngakho-ke ungena kulesi sikhundla, kufana nejezi le-dumbbell, futhi ube ne-dumbbell evela phezulu. Futhi yehlisa kancane kancane ukuze ulondoloze ukulayishwa okunamandla kuma-triceps. Lokhu kungaba isisindo esinzima kakhulu, ikakhulukazi uma sikububanzi obuyisishiyagalombili kuya kwayishumi.

Ukuyibuyisela emuva phezulu, ngizokuvumela ukuthi usebenzise ama-lats ambalwa. Donsela ngama-lats akho bese udonsela i-barbell emuva. Ukugxila akubalulekile lapha njengokuthi kwenzekani ngokuncipha kwe-eccentric.

Ngakho-ke uqhamuka neminye imisipha, kepha bese ushintsha ukugxila emuva kuma-triceps, ikakhulukazi ekhanda elide le-tricep, njengoba wehlisa kancane i-barbell. Esontweni lokuqala uqala ngamasekhondi amathathu nge-eccentric ngayinye. Zanda ziye kumasekhondi amane uma sifika evikini lesibili, bese sizikhulisa okokugcina ngosuku 21 kuya kumasekhondi amahlanu ngokuqina kuya kumasekhondi amane, kuya kumasekhondi amathathu, uze ungabe usakwazi ukuwalawula.

Futhi uma ubheka lokho esikwenzile lapha, bantu, sikuhlukanisa kube ukuzivocavoca okuthathu okuhlukahlukene kaningi kunokwenza umthwalo wakho wamanje wamasonto onke wamasethi ayishumi nambili ama-biceps nama-triceps ngamahora angama-48 lilinye. Yikuphi ucwaningo olukhombisa ukuthi ukuhlanganiswa kwemisipha kanye nokukhuthaza imisipha kungakhuphuka, ikakhulukazi kulawa maqembu emisipha anenkani. Futhi njengenjwayelo bantu, ochungechungeni lwethu lwezinsuku ezingama-22, nazi izithombe-skrini ozohamba nazo ukuze uqiniseke ukuthi wazi kahle ukuthi yini okufanele uyenze usuku ngalunye lwezinsuku ezingama-22 ukuze uqiniseke ukuthi uthola izinzuzo zokubona engazi ukuthi ungazibona.

Futhi angilukhohlwanga usuku lwe-22. Uyabona, lapha sizokhipha isikali seteyipu futhi, sisonge engalweni yakho, bese sibona kahle ukuthi uzenzele kahle kanjani bantu. Ngeke ngimangale uma uzuze ngisho nosayizi we-intshi, futhi lokho, angicabangi ukuthi kuyasebenza.

Ukuzuza kwengalo, ukuzuza kosayizi wengalo. O kwanda ngosayizi wengalo. Ungakwazi ukudala ukuzivocavoca lokhu? Ngisho, izothola ukubukwa okungaba yizigidi eziyishumi.

Ngabe uzophuma lapha ngicela Kulungile. Unyathela isitimela sami. Bantu, ningenza lokhu, landela uhlelo ngesinyathelo, bese ushiya imibono yakho ngezansi.

Wenze hlobo luni lwenzuzo? Hlobo luni lokuzuza kwengalo olwenzile? Bashiye kumazwana angezansi bese uphonsela inselelo othile bese ubona ukuthi nihlangana kanjani komunye nomunye. Uma ufuna izinhlelo zokukuhambisa ngesinyathelo ngesinyathelo, kufaka phakathi izinhlelo zokudla ukuze ungaphuthelwa yinyathelo, zonke ziyatholakala ku-Athleax.com.

Okwamanje, uma uthole ukuthi i-athikili iyasiza, shiya amazwana akho nezithupha ngezansi. Chofoza ku-'Bhalisa 'bese uvula izaziso zakho ukuze ungaphuthelwa i-athikili entsha lapho siyithumela. Kulungile bafana, inhlanhla.

Ngingaziqeqesha kanjani izingalo zami ekhaya?

Ngo-ingalo yasekhayaUkuzivocavoca umzimba: Ukuvivinya umzimba
  1. Izikelemu. Ama-reps: 5.
  2. Ipulangwe lokuphusha. Ama-reps: inani eli-10, u-5 ngakunye.
  3. Idiphu. Ama-reps: 10.
  4. Thambekisa ama-push-ups. Abaphenduli: 8.
  5. Ama-curls e-Bicep. Abaphenduli: 12.
  6. Isandiso se-tricep engaphezulu. Abaphenduli: 12.
  7. Ukukhushulwa kwangemuva. Abaphenduli: 8.
  8. Umugqa we-Bent-over. Ama-reps: 10.

Ngabe ukwenza ama-pushups ayi-100 ngosuku kungakuklebhula?

Ukuze uzuze amandla amakhulu, kungcono ukuvumela iqembu lemisipha lilulame okungenani amahora angama-48. UmaPush Ups eziyi-100akunzima ukwenza i-wena, bese-kekuthandavele ube ukuzivocavoca okufushane kwemisiphawena. Bekungeke kube ngaphezulu kwesitimela noma ukupompa imisipha yakho kakhulu. Kungaba ukuchitha isikhathi noma ukufudumala okuhle.Nov 2, 2016

Mangaki ama-push ups ngosuku amahle?

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Ngabe izingalo ezisabekayo zingashayelwa amathoni?

Yize ingekho indlela esheshayo yokulungisa ekhomba ngqoingalofat, kungenzeka ukuthuthukisa kakhulu ukubukeka kwe-izingalo ezibucayingokuhlanganisa okuthileukuthambisa ingalonokuvivinya umzimba kwemisipha yeizingalo ezibucayiinselelo, ngokuzivocavoca inqwaba nokudla okunempilo.

Ngabe usuku lwe-ARM ukuchitha isikhathi?

UngenziImfucuzaUkuqeqeshwaUsukuNgemininingwane Emincane

Kepha ukunikezela ukuqeqeshwausukungobaizingalokuyintoimfucuzayakhoisikhathilapho ungakusebenzisa khona lokho kuqeqeshwausukunjengokuvamausukuezinye iziphakamisi zakho ezihlanganisiwe.
UNovemba 30, 2015

Ngabe ukuqeqesha izingalo kungukuchitha isikhathi?

Lokho kusho ukuthi umaukuqeqeshwaama-biceps noma ama-triceps akho, iningi lomzimba wakho liphumule. Kufanele kulandele-ke ukuthi ukwenza izivivinyo ezisebenza kuphelaizingaloikakhulukazi, auikuchitha iskhathi. Lokho kusho ukuthi umaukuqeqeshwaama-biceps noma ama-triceps akho, iningi lomzimba wakho liphumule.UJan 28, 2015

Ingabe kulungile ukwenza izivivinyo zengalo ngaphandle kwezisindo?

Le minyakazo yesisindo yomzimba ishaya imisipha yomzimba ephezulu. Ngenkathi ukuzivocavoca umzimba okuningi okuphezulu kubandakanya imishini enjenge-dumbbells kanye ne-barbells, izivivinyo zengalo ngaphandle kwezisindo ziyindlela eqinile yokuhlola imisipha yakho, futhi. Ngemuva kwakho konke, isisindo somzimba wakho siyimishini yaso uqobo — ungasisebenzisa ukulayisha imisipha yengalo yakho futhi uyenze isebenze.

Ungabeka kanjani izingalo zakho ngesisindo samahhala?

Ukuzivocavoca okungu-8 Okusinda Ukuze Uthambise Yonke Imisipha Ezingalweni Zakho 1 Imibuthano yengalo 2 Ama-Tricep dips 3 ama-curls e-Bicep ukusunduza umcibisholo 4 Ipulangwe lendlela 5 Izinduku zokukhahlela i-kickbox 6 Ama-rolls pushups 7 Iplanga eliseceleni 8 USuperman

Yikuphi ukuzivocavoca okuhle kakhulu kokulahlekelwa amafutha engalo?

Gobisa izindololwane bese uhambisa umzimba wakho wonke phansi, inhloso ukuthinta phansi. Buyela esimeni sakho esijwayelekile. Udinga ukwenza amasethi ama-3 ama-reps angama-20, nsuku zonke. Lokhu ngokungangabazeki kungenye yezivivinyo ezinhle kakhulu ongazenza ukuze unciphise isisindo ngokushesha.

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