Amabhendi okumelana ayisengezo esihle kunoma yimuphi umkhuba wokuqeqesha amandla noma uhlelo lokuvuselela. Atholakala ngobukhulu obuhlukahlukene, ubude, namazinga okumelana. Ngakho-ke, ukwenza izivivinyo ngamabhande enjoloba kungavuna ukuqiniswa kwezingalo.
Futhi ziyaphatheka futhi kulula ukuzigcina, okuzenza zilungele ukusetshenziswa ekhaya, ukujima kwehhotela, noma ukusebenzisa ngokugcwele indawo encane yokuzivocavoca.
Njengama-dumbbell, amabhendi enjoloba afika emazingeni ahlukene okumelana, ukusuka kokunwebeka kakhulu ukuya kokusindayo. Izinhlobo ezivame kakhulu zamabhendi amabhande eshubhu anezibambo, amabhande e-loop, namabhande okuvuselela kabusha. Uma ungabaza, uchwepheshe wokufaneleka angasiza ekunqumeni ukuthi yiliphi ibhendi elifanele, ngokusekelwe kuleveli yakho yokufaneleka kanye nohlelo oluthile lokuqeqeshwa.
isimiso sokuzivocavoca ngamabhande enjoloba
Ukwenza lezi zivivinyo ngamabhande enjoloba sizodinga okungenani ibhande elilodwa. Ngokuya ngezinga lamandla ekuzilolongeni okuhlukahlukene, singase sifune ukuba nebhande lokumelana elingaphezu kwelilodwa kuma-tension ahlukene ukuze alungiswe ngokufanele. Singasebenzisa amabhendi okumelana nezibambo noma ngaphandle kwazo.
Khumbula ukuthi okokuqala, kungase kudingeke udlale ukuze uthole izinga elifanele lokushuba. Kufanele sizizwe sikhululekile ukwenza ama-reps ambalwa wokuzijwayeza ukuze siqiniseke ukuthi ukungezwani kuyinselele ngokwanele. Singasebenzisa futhi ukumelana nokukhanya futhi senze ukunyakaza njengokunwebeka, esikhundleni sokuqinisa izivivinyo.
I-biceps curl ehlezi
- Sizohlala esihlalweni, ebhentshini noma esitulweni sihlukanise izinyawo.
- Sizobeka umkhawulo owodwa webhande lokumelana ngaphansi konyawo lwesobunxele bese ubamba omunye umkhawulo ngesandla sokunene, kuyilapho siphumula indololwane kwesokudla ethangeni lesokudla.
- Kungase kudingeke ukuthi sincike kancane phambili ukuze sifinyelele lesi sikhundla sokuqala. Sizogxila ekugcineni isisu siqinile kanye nomhlane uqondile. Isandla sokunxele (esingasisebenzisi) singaphumula eceleni noma sibekwe kahle ethangeni lesokunxele.
- Kufanele sikwazi ukuqala ngengalo nge-engeli engu-90 degree noma ngaphezulu, ibhendi isivele iguqukile.
- Manje sizokwenza i-biceps curl sidonsa isandla sokudla siye ehlombe elingakwesokudla. Sizogcina ihlombe likhululekile futhi sizogxila ekusebenziseni ama-biceps ukuletha isandla kithi.
i-triceps ibuyisela emuva
- Sizoma endaweni yokugoba phambili izinyawo zethu zihlangene, zibekwe phezu kwesikhungo sebhande.
- Ukubamba ukuphela kwebhande ngalinye, sizobeka izingalo ezinhlangothini izintende zibheke emuva.
- Sizogoba izindololwane (sizigcine zifakwe emaceleni) kuze kube yilapho izingalo zihambisana nomhlabathi.
- Khona-ke sizocindezela izingalo phansi, siqhube ibhande ngemuva komzimba kuze kube yilapho izingalo zinwetshwa ngokugcwele.
- Sizokwehlisa i-back down bese siphinda.
Isandiso se-Triceps esiphezulu
- Sizohlala esihlalweni noma ebhentshini, sibeke isikhungo se-tube band ngaphansi kwezinqe.
- Sizothatha isibambo esandleni ngasinye futhi silule izingalo zethu phezulu, sigobe izindololwane ukuze izandla zibe ngemuva kwentamo.
- Izintende zezandla zibheke ophahleni, sizocindezela izingalo kuze kube yilapho sezinwetshiwe ngokugcwele.
Ukucindezela kwesifuba
- Sizoma izinyawo zethu zihlangene, ziqine kakhulu, sibambe isiphetho esisodwa sebhendi yokumelana esandleni ngasinye, bese sibopha ibhande emhlane wethu.
- Manje sizoqhubekela phambili ngonyawo lwethu lwesokunxele ukuze sibe sesimweni esintengantengayo. Lesi sikhundla singase sisithole kalula uma sinweba isimo.
- Ngezandla zakho ku-ribcage yakho kanye nebhande elinwetshiwe phakathi nomugqa omaphakathi womhlane wakho, phushela izandla zombili phambili, welule ngokugcwele izingalo zakho ekuphakameni kwesifuba.
- Kufanele ngabe sisebenzisa umhlane wethu ukumelana, ngakho-ke sizosukuma futhi simelane nesifiso sokuncika phambili njengoba ibhendi ilulekile emhlane wethu.
- Sizodonsa izingalo sibheke ku-ribcage ukuze siqedele ukuphindaphinda.
I-Rotator cuff twist
- Sizoma izinyawo zethu zihlangene, ziqine, futhi sibambe ingxenye eyodwa yebhande lokumelana esandleni ngasinye. Kungase kudingeke ukuthi sisonge ibhande izikhathi eziningana ukuze silenze libe lifushane ngokwanele kulo mnyakazo (ukuze ukungezwani kube kulungile).
- Sizobamba iziphetho zebhande lokumelana ngezansi nje kwesifuba (mayelana nokuphakama okuphansi kwe-ribcage), izindololwane zigobile futhi zikhomba.
- Ukugcina isandla sokunxele singanyakazi kahle, sizodonsa isandla sokudla sisikhiphe siye kwesokudla, sivumele ukuzungeza ukuthi kuvele ehlombe kanye nendololwane kuphenduke ngokwemvelo okhalweni. Sizogcina ingalo eyodwa igobile futhi sizogxila emuzweni wokuthi amahlombe enza umsebenzi wokuzungezisa. Sizomelana nesilingo sokuhambisa ingalo yesokunxele ukuze siqhubeke nokuzivocavoca imisipha ezinhlangothini zombili zomzimba.
umugqa wokuma
- Njengakwezinye izivivinyo zebhande lenjoloba, sizobeka unyawo lwethu lwesokunxele phambi kwesokudla, ukuze sibe sesimweni esintengantengayo. Sizonweba ukuma ukuze senze lesi simo sizizwe silula.
- Sizobeka ibhande lokumelana ngaphansi konyawo lwesobunxele futhi sibambe isiphetho esisodwa sebhande lokumelana esandleni ngasinye.
- Sizoguqa kancane idolo lesokunxele bese sijikeleza phambili enqulwini ukuze isisu siqine futhi ingemuva liqonde. Ngezingalo zakho ezinwetshiwe ngokugcwele ngasenyaweni lwakho lwesokunxele, ibhande kufanele libe nokungezwani okuncane. Leso yindawo yakho yokuqala.
- Sizokwenza umugqa ngokudonsela izandla ku-torso futhi sigcine izindololwane, amahlombe, nezandla zihambisana ne-rib cage.
- Sizokwelula izingalo ukuze zibuyele endaweni yokuqala futhi siqedele ukuphindaphinda. Sizokwenza wonke ama-reps ohlangothini olulodwa, bese sishintsha ukuze olunye unyawo luqhubekele phambili.
Ukuphakama kwangaphambili
- Lokhu kungenye yezivivinyo ezinhle kakhulu ezinamabhande ezingalo. Sizoma izinyawo zethu zihlukene ngobubanzi be-hip. Sizodlulisa ibhande ngaphansi kwezinyawo eyodwa (noma zombili) futhi sibambe umkhawulo owodwa webhande esandleni sokunene nesandla sokudla sihlezi eceleni. Kufanele kube nokungezwani okuncane ebhendini kulesi simo sokuqala.
- Gcina umhlane wakho uqondile, amahlombe ehle, futhi ingaphakathi liqinile, phakamisa isandla sakho sokudla ngqo phambi kwakho, unyuse ingalo yakho iye ezingeni lesifuba. Sizogxila ekusebenziseni ingalo namahlombe nje kuphela, hhayi ukuncika i-torso noma ukuhlikihla ihlombe ukuze senze ukunyakaza kwenzeke.
- Sizokwehlisa ingalo ukuze sibuyele endaweni yokuqala. Sizokwenza wonke ama-reps ngakolunye uhlangothi, bese siphinda ngakolunye uhlangothi.