Awukwazi ukungahambi kahle ngesu le-squat, i-deadlift, ne-bench press, ukunyakaza okuthathu okuhle kakhulu kokuphakamisa izinsimbi. Ukuyethula esimisweni sethu esijwayelekile kuzothuthukisa amandla akho, ikakhulukazi uma umusha ekuqeqeshweni. Kodwa bangaphindisela uma lokhu kunyakaza kukuzwisa ubuhlungu.
Kungakhathaliseki ukuthi kungenxa yokulimala okungapheli noma ukuntula ukuguquguquka, ngokuvamile sibona abantu beqhubeka be-squat, i-deadlift, noma i-bench press ngisho nalapho besezinhlungwini noma bengakwazi ukuphakamisa ngendlela ephephile. Kuyiphutha ukungazi ezinye izindlela ezikhona. Uma ungomunye walabo, cabanga ukusika noma yikuphi ukunyakaza okubangela izinkinga futhi ucabangele ezinye izindlela zokusebenza imisipha efanayo, futhi uze wakhe amandla amakhulu, ngaphandle kokucindezela umzimba wakho kakhulu.
Ezinye izindlela zokucindezela ibhentshi
I-Dumbbell floor press
Lokhu kuvivinya umzimba kunconywa kakhulu kulabo bantu abanezinkinga zehlombe ezingapheli futhi abakhononda ngokuthi i-bench press ikhulisa ubuhlungu babo. Ukumane ushintshele ekucindezeleni phansi kunciphisa ukunyakaza okuhlukahlukene futhi kuvikela amahlombe ngenkathi kuwavumela ukuba akhe amandla emisipha nokukhuthazela. Nakuba ngaphandle kobuhlungu!
I-Barbell floor press
Uma uqinisekile ukuthi usafuna ukusebenzisa ibha, zama ukucindezela i-barbell phansi esikhundleni sokusebenzisa ama-dumbbell. Futhi, uhla oluncishisiwe lokunyakaza kanye nokuma okuzinzile phansi komnyakazo ngezinye izikhathi kwenza umehluko kulabo abadonsa kanzima ngesikhathi somshini wokunyathelisa ovamile.
Ezinye izindlela zokuqeda ukufa
i-deadlift ephakeme
Uma inkinga yakho ngesikhathi se-classic barbell deadlift ukuthi ama-hamstrings akho aqinile kangangokuthi awukwazi ukugcina umgogodla wakho ungathathi hlangothi phansi, cishe uzodinga ukuphakamisa ibha ngamasentimitha ambalwa ukusuka phansi. Lokhu kuzokuvumela ukuthi ukwenze ngendlela ephephile futhi uthole inzuzo efanayo emsebenzini.
I-Romanian deadlift umlenze owodwa uphakanyisiwe
Ama-deadlift ase-Romanian anomlenze owodwa alungele ukwakha amandla eketanga langemuva, ikakhulukazi amandla omlenze owodwa ukuze kuqedwe ukungalingani kwemisipha, kodwa ngezinye izikhathi ibhalansi engalungile iba umkhawulo wakho.
Ukuphakamisa umlenze wakho wangemuva ebhokisini kuxazulula umkhawulo webhalansi futhi kukuvumela ukuthi uthwale isisindo esithe xaxa kunalokho obungakwenza emlenzeni owodwa. Gxila kuhinge eliphelele kanye nomgogodla ongathathi hlangothi njengoba wenza lokhu.
Okunye esikhundleni se-squat
ama-squats ebhokisi ajulile
Ngokufanayo ne-squat yangaphambili (kodwa ayidingi ukuguquguquka ukuze ungene endaweni ephelele), indawo ye-goblet squat ikuvumela ukuthi ugcine isikhundla esiqondile kunesimo esivamile se-squat. Lokhu kwenza kube enye indlela efanelekile kulabo abazwa ubuhlungu beqolo ngesikhathi be-squat emhlane.
Ngithanda kakhulu i-goblet squat ebhokisini ngoba iqinisekisa ukujula okungaguquki futhi idinga ukuthi usukume ngaphandle kokusebenzisa i-stretch reflex boost. Lokhu kwenza ama-box squats kube nzima kakhulu ukuphakamisa izinsimbi ezisindayo, kodwa aphephe kakhudlwana kulabo abanamalunga angakwazi ukuzinza.
I-squat ejulile ebhokisini nayo iwusizo kakhulu kwabaqalayo njengoba isiza ukwenza inqubo ye-squat ephelele ngendlela elula kancane.
I-Step-Ups enesisindo
Kulabo abangenawo ukunyakaza kwe-hip noma kweqakala ukuya ku-squat ejulile, kodwa abafuna ukwakha amandla omzimba ophansi, ukuphakanyiswa kwebhokisi kuyindlela ephumelelayo yokwakha amandla e-quadriceps.
Kukhona amathani okuhlukahluka: umthwalo womlimi, ukuphakamisa ngaphambili, i-barbell, njll. Kwenze ngendlela ebonakala ikhululekile kakhulu kuwe.