Kubasubathi abaningi, izingalo zisalela emuva ngemuva kwamaqembu amakhulu emisipha ekukhuleni. Kungaba nezizathu eziningana: intshiseko eyeqile yokuzivocavoca okuyisisekelo kuphela, noma, ngakolunye uhlangothi, umsebenzi wokuhlukanisa izinto omningi kakhulu ezandleni, osuvele usebenza kuyo yonke imishini yokunyathelisa kanye nokufa kwabantu.
Uma ufuna ukwakha ama-biceps nama-triceps, udinga ukuhlanganisa kahle isisekelo nokuzivocavoca okukhethekile kwezingalo. Kulesi sihloko uzofunda ngezici zokuzivocavoca okunjalo namasu afanele wokuqaliswa kwazo, futhi sizonikeza nezinhlelo zokuqeqesha eziningana.
Okuncane mayelana nokwakheka kwemisipha yengalo
Ngaphambi kokuthi sibheke ukuzivocavoca kokwakha izandla, ake sibheke ku-anatomy. Lokhu kuyadingeka ukuqonda imininingwane yeqembu lezicubu okukhulunywa ngalo.
Izingalo zingumthamo omkhulu wemisipha osatshalaliswa emaqenjini amaningi emisipha emincane. Ngeke kwenzeke ukusebenza kuzo zonke ngasikhathi sinye ngenxa yezici zesakhiwo. Imisipha yezingalo iphikisana kakhulu, edinga indlela eyahlukile yokuzivocavoca:
| Imisipha | Imisipha ephikisiwe |
| Imisipha ye-biceps flexor (biceps) | Imisipha ye-triceps extensor (triceps) |
| Imisipha ye-Flexor yesihlakala | Imisipha ye-extensor yesihlakala |
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Njengomthetho, uma kukhulunywa ngokuqeqesha izingalo, zisho ama-biceps nama-triceps. Imisipha yengalo iqeqeshwe ngokwehlukana noma cha - imvamisa isivele ikhula ngokuvumelana nezingalo.
Izincomo zokuqeqesha
Ngenxa yobukhulu obuncane bemisipha kanye nokukwazi ukukopela ekuzivocavoca umzimba, kunezincomo zokuqeqesha ezilandelayo:
- Sebenza iqembu lemisipha elilodwa lezingalo ngokuzivocavoca. Isibonelo, ama-biceps emuva noma isifuba + ama-triceps (umgomo wokuqeqesha imisipha ehambisanayo). Lokhu kulungiselela ukuhamba komsebenzi futhi kukuvumela ukuthi uhlanganise ukunyakaza okuyisisekelo okusindayo nokukhethekile. Abasubathi abanolwazi bangazikhethela izingalo zabo, bazishaye ngokuphelele ngosuku olulodwa. Le ndlela ayinconyelwe abaqalayo.
- Uma wenza ama-biceps ngemuva komhlane noma ama-triceps ngemuva kwesifuba, izivivinyo ezimbalwa zizokwanela bona. Uma wenza u-4-5, kuzoholela ekuqothulweni, izingalo zakho ngeke zikhule. Kungenzeka okufanayo uma ukuhlukaniswa kwakho kwakhiwe kanjena: ama-back + triceps, isifuba + ama-biceps. Kulokhu, ama-biceps azosebenza amahlandla ama-2 ngesonto, kanti ama-triceps azosebenza ama-3 (isikhathi esisodwa ngaphezulu ngosuku emahlombe nomshini webhentshi). Kuningi kakhulu.
- Sebenza ngesitayela se-multi-rep - 10-15 reps. Lokhu kunciphisa ubungozi bokulimala futhi kwandisa ukugcwaliswa kwegazi kwemisipha. Imisipha emincane isabela kangcono kulomthwalo, ngoba ekuqaleni wawungakhelwanga ukuphakamisa izinsimbi ezinkulu.
- Vocavoca umzimba kanzima. Shiya ukukopela kubasubathi abangochwepheshe. Kuzosebenza kangcono kakhulu ukuphakamisa i-barbell engama-25 kg kuma-biceps ngokuphelele ngokuhlanzekile kunokuphonsa ama-35 kg ngomzimba nangamahlombe.
- Ungathatheki ngokumpompa, amasethi asezingeni eliphakeme namasethi wokudonsa. Esibonelweni esingenhla, futhi, kuzosebenza kangcono ukuphakamisa i-barbell engama-25 kg ngama-biceps amahlandla ayi-12 kunokwenza ama-15 kg ngo-20 noma u-15-10-5 kg ngo-10 (isethi yokudonsa). Lezi zindlela zisetshenziswa kahle lapho ufinyelela ethafeni elithile kusethi, osuvele unolwazi lokuqeqesha amandla nezisindo zokusebenza ezihloniphekile.
Ukuzivocavoca kwemisipha yengalo
Ama-biceps
Ama-biceps yiqembu lemisipha elihlosiwe labadlali abaningi. Ake sibheke izivivinyo ezijwayelekile ze-biceps. Yakha inkimbinkimbi yomuntu ngamunye ngokuya ngeminyakazo yethu ehlongozwayo.
Ukuma kwe-barbell kuphakama
Ukuvivinya okuvame kakhulu kwaleli qembu lemisipha. Ngaphandle kokuthi abaningi bakubheka njengokuyisisekelo, kuyavikela - kuhlangana indololwane kuphela. Noma kunjalo, kuyasebenza impela uma kwenziwa kahle:
- Thatha igobolondo ezandleni zakho. Ungasebenzisa noma iyiphi intamo - iqonde noma igobile, konke kuya ngokuncamelayo. Abantu abaningi bathola ukungakhululeki kwesihlakala lapho bephakamisa ngebha eqondile.
- Yima uqonde ngezinyawo ububanzi behlombe.
- Njengoba ukhipha umoya, goba izingalo zakho endololwaneni ngenxa yemizamo yama-biceps, uzama ukungahambisi emuva futhi ungalethi izingalo zakho phambili. Ungasebenzisi umfutho lapho uphonsa i-barbell phezulu nomzimba.
- Esigabeni esiphezulu se-amplitude, linda imizuzwana engu-1-2. Ngasikhathi sinye, cindezela ama-biceps akho ngangokunokwenzeka.
- Yehlisa kancane iphrojekthi, ungazeluli ngokuphelele izingalo zakho. Qala ukuphindaphinda okulandelayo ngokushesha.
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Kungani ungakwazi ukunweba izingalo zakho ngokugcwele? Konke kumayelana nokumelana kwe-articular, okumele kunqotshwe lapho kuphakanyiswa futhi. Ngokunciphisa izingalo ngokuphelele, awuyikuqeqesha imisipha, kepha yimigudu nemisipha. Esinye isizathu ukuthi ama-biceps azophumula kuleli phuzu. Kungcono lapho ephansi komthwalo ngaso sonke isikhathi.
Ukuhlala nokuma okuphakamisayo kuyaphakamisa
Inzuzo yama-dumbbells ngaphezulu kwe-barbell ukuthi ungazisebenza izingalo zakho ngokwehlukana, ugxile kakhulu kulowo nalowo kubo. Amakheshi anjalo angenziwa ngenkathi umile (kuzovela cishe kube i-analogue yokuzivocavoca kwangaphambilini) futhi uhleli, ngaphezu kwalokho, ebhentshini elithambekele. Inketho yokugcina iyona ephumelela kunazo zonke, ngoba ama-biceps asezingeni ngisho nalapho izingalo zehliswa.
Inqubo yokwenza:
- Beka ibhentshi engeli engu-45-60 degree.
- Thatha ama-dumbbells uhlale phansi. Ukubamba kuphakanyisiwe, okungukuthi, izintende ekuqaleni zibukeka zisuka emzimbeni futhi isikhundla sazo asishintshi.
- Njengoba ukhipha umoya, goba izingalo zakho ngasikhathi sinye, ngenkathi ulungisa izindololwane zakho ungazidonseli phambili.
- Bamba ukusikwa okuphezulu kwemizuzwana engu-1-2.
- Yehlisa amagobolondo ngendlela elawulwayo ngaphandle kokugoba izingalo zakho ekugcineni.
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Ngenye indlela, ningashintshana ngokwenza lo msebenzi ngezandla zakho zangakwesokunxele nangakwesokudla. Okuhlukile ngokubamba okungathathi hlangothi endaweni yokuqala nokuphakanyiswa kwesandla ngesikhathi sokuphakamisa nakho kuyamukeleka.
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UScott Bench Uyaphakama
Ubuhle balokhu kuvivinya umzimba ukuthi awukwazi ukukopela. Uphumula ngokuqinile ngokumelene ne-simulator ngesifuba sakho nange-triceps, futhi ngesikhathi sokuphakamisa akufanele ususe izandla zakho kuso. Ngenxa yalolu hlelo, ama-biceps kuphela asebenza lapha. Ukuze ukhiphe usizo lwemisipha yengalo, thatha ukubamba okuvulekile (isithupha asiphikisani nabanye) futhi ungagobisi / ungagobisi izihlakala.
Ukunyakaza kungenziwa nge-barbell kanye ne-dumbbell. Khetha inketho elula kakhulu kuwe, noma umane ubashintshe kusuka ekuvivinyweni ukuya ekuvocavoceni.
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© Makatserchyk - stock.adobe.com
Ukudonswa kwe-Grip Reverse Grip
Ukuvivinya okuyisisekelo kuphela kwama-biceps - amalunga amabili asebenza lapha (indololwane kanye nehlombe), nemisipha yangemuva nayo ibandakanyekile. Kunzima kakhulu kwabaningi ukuthi bafunde ukudonsa ngezandla kuphela, ngakho-ke lo msebenzi awutholakali ezinkampanini. Ngenhlanhla, ukuzibandakanya nokuzibandakanya okungaqondile kokushona okuyisisekelo lapho uqeqesha emuva kwanele ukuthi ama-biceps asebenze ngempumelelo.
Ukuze usebenzise iqembu lemisipha sidinga ngangokunokwenzeka, yenza ukudonsa ngale ndlela elandelayo:
- Hang kusuka kubha evundlile ngokubamba okuncane emuva. Njengoba izandla ziphakanyisiwe, ama-biceps azolayishwa kakhulu. Awudingi ukusebenzisa imichilo. Ukubamba okubanzi, kugcizelelwa ngokwengeziwe kuma-lats.
- Zidonse ngokugoba izindololwane zakho. Zama ukugxila kulokhu kuhamba. Isilevu kufanele sibe ngaphezu kwebha.
- Bamba lesi sikhundla imizuzwana engu-1-2, uhlunga ama-biceps akho ngangokunokwenzeka.
- Yehlisa kancane phansi.
Ukuphakamisa ibha ngenkathi ulele ebhentshini elithambile
Omunye umsebenzi omkhulu we-biceps. Ukukopela nakho kuyakhishwa lapha, ngoba umzimba umiswe ebhentshini (kufanele ubekwe engxenyeni engu-30-45 degrees bese ulala esifubeni). Ukuphela kwento esele ibhekwe yizindololwane, ezingadingi ukulethwa phambili lapho ziphakanyiswa.
Yonke le nqubo ifana nama-curls evamile e-barbell ama-biceps. Noma kunjalo, isisindo sokusebenza sizoba sincane lapha.
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Ama-curls we-dumbbell agxilwe
Ukuzivocavoca okuhle kuvame ukwenziwa ngesisindo esincane, ngoba ama-dumbbells amakhulu adinga izingalo eziqinile nama-biceps. Kungcono ukuthatha isisindo esincane, kepha yenza ukunyakaza ngokucacile futhi ngaphandle kokukhohlisa okuncane - lapho umthwalo uzoya ngqo eqenjini lemisipha esilidingayo.
Le ndlela imi kanje:
- Hlala ebhentshini, usakaze imilenze yakho ezinhlangothini ukuze zingaphazamisi ukwanda.
- Thatha i-dumbbell esandleni sakho sobunxele, phumuza indololwane yakho ethangeni legama elifanayo. Beka esinye isandla sakho emlenzeni wakho wesokudla ukuze uzinze.
- Goba ingalo ngomzamo wengalo ye-biceps. Qopha ukusikeka okuphezulu.
- Yehlisa ngaphansi kokulawulwa, ngaphandle kokuyiqaqa kuze kube sekugcineni.
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Ama-curls engalo ephezulu yeCrossover
Abasubathi abaningi bathanda lo msebenzi, ngoba izingalo zisesimweni esingajwayelekile sokupompa ama-biceps - aphakanyiselwe ukufana naphansi. Lokhu kukuvumela ukuthi ulayishe imisipha nge-engela ehlukile futhi uhlukanise ukuqeqeshwa. Kungcono ukubeka lawa ma-curls ekugcineni kokuzivocavoca.
Le ndlela imi kanje:
- Bamba zombili izingxobo eziphezulu ze-crossover - kwesobunxele uye kwesokunxele, kwesokudla kuye kwesokudla. Yima phakathi kwama-racks we-simulator ngohlangothi lwakho kubo.
- Phakamisa izingalo zakho ukuze ziqonde emzimbeni wakho futhi zihambisane phansi.
- Goba izingalo zakho ngasikhathi sinye, ngenkathi ulungisa ukuma kwezindololwane ungaziphakamisi.
- Ngesikhathi sokuphakama, cindezela ama-biceps akho ngangokunokwenzeka amasekhondi angu-1-2.
- Yelula izingalo zakho kancane (hhayi ngokugcwele) bese uqala ngokushesha ukuphindaphinda okulandelayo.
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Iphakama ebhlokini eliphansi noma ku-crossover
Ama-curls asezingeni eliphansi noma ama-curls we-crossover aphansi ayindlela enhle yokuqedela i-bicep Workout yakho. Njengomthetho, lokhu kuvivinya kwenziwa ngenani eliphakeme kakhulu lokuphindaphinda - 12-15 futhi inhloso yayo enkulu "ukuqeda" imisipha nokuthi uyigcwalisa kanjani ngegazi.
Le ndlela ilula futhi iyafana nokuphakamisa okujwayelekile kwe-barbell, ngaphandle kokuthi isibambo esikhethekile sisetshenziswa esikhundleni sebha. Udinga ukuma ungasondeli nebhulokhi, kepha suka kancane kulo, ukuze kuthi lapho selisesikhundleni esiphansi ama-biceps angaphansi komthwalo.
Ukunyakaza kungenziwa ngezandla ezimbili ngesibambo esiqondile:
© antondotsenko - stock.adobe.com
Noma kwenze ngesandla esisodwa:
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Uma usebenzisa intambo, ukugxila okuyinhloko komthwalo kudluliselwa emahlombe nasemisipha ye-brachioradial (njengakwisivivinyo sesando, okuzoxoxwa ngaso ngezansi):
© Jale Ibrak - stock.adobe.com
"Izando"
Ukwandisa ivolumu yezingalo zakho, udinga ukukhumbula ukupompa imisipha ye-brachialis (brachialis) etholakala ngaphansi kwe-biceps. Nge-hypertrophy, kufana nokusunduza imisipha ye-biceps ehlombe, okuholela ekwandeni kwangempela kubhande lwezingalo.
Ukuzivocavoca okuphumelela kakhulu kwalesi sihlunu kuphakamisa i-barbell kanye ne-dumbbells ye-biceps ngokungathathi hlangothi (izintende zibhekene) nokuguqula ukubamba (izintende zibheke emuva).
"Izando" ukuzivocavoca okwenziwe ngale ndlela ngokubamba okungathathi hlangothi. Ngokuvamile kwenziwa ngama-dumbbells - inqubo ikopisha ngokuphelele ukuphakanyiswa kwe-dumbbell evamile, kuphela ukubamba okuhlukile. Ungakwenza kokubili ukuma nokuhlala.
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Futhi "izando" zingenziwa ngentamo ekhethekile, enezibambo ezifanayo:
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Reverse bamba barbell ngamakheshi
Okunye ukuzivocavoca kwemisipha yehlombe neye-brachioradial. Kufana nokuphakamisa okuqondile, kuphela isisindo esincane.
Ama-triceps
Njengomthetho, abasubathi abanazinkinga ze-triceps ngenxa ye-craze press craze. Kodwa-ke, okunye ukuzivocavoca kuyadingeka.
Ukucindezela kwebhentshi ngokubamba okuncane
Ukuzivocavoca okuyisisekelo kwe-triceps. Kancane kancane, isifuba ne-deltas yangaphambili kuyabandakanyeka.
Inqubo yokwenza:
- Hlala ebhentshini eliqondile. Beka unyawo lwakho lonke ngokuqinile phansi. Asikho isidingo sokwenza "ibhuloho".
- Bamba ibha ngokubamba okuvaliwe okuncanyana noma ububanzi behlombe. Ibanga phakathi kwezandla kufanele libe cishe ngama-20-30 cm.
- Ngenkathi uhogela, yehlisa kancane umgoqo esifubeni sakho, ngenkathi ungasabalalisi izindololwane zakho ezinhlangothini, kufanele zisondele emzimbeni ngangokunokwenzeka. Uma uzizwa ungakhululekile ezihlakaleni lapho wehla, khulisa ububanzi bokubamba, zama ukukunciphisa hhayi esifubeni, ushiye u-5-10 cm, noma uzame ukusebenzisa ukusonga kwesihlakala.
- Njengoba ukhipha, ngokunyakaza okusheshayo, khama i-barbell, uqondise ingalo yakho ekugcineni esihlangwini sendololwane.
- Yenza impinda elandelayo.
© Makatserchyk - stock.adobe.com
Umshini wokucindezela ibhentshi ungenziwa futhi ngama-dumbbells - kulokhu, kudinga ukuthi kuthathwe ngokubamba okungathathi hlangothi futhi lapho kwehliswa, izindololwane kufanele ziholwe emzimbeni ngendlela efanayo:
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Umshini waseFrance
Enye yezinto ezinhle kakhulu zokuzivocavoca zaleli qembu lemisipha, yize lihlukanisa.
Okuwukuphela kokubi kodwa okubonakalayo ukuthi umshini wokucindezela ibhentshi waseFrance nge-barbell cishe uqinisekisiwe ukuthi "uzobulala" izindololwane ngezisindo ezinkulu zokusebenza (cishe ngaphezulu kwama-50 kg). Kungakho ungayenza ekugcineni kokuzivocavoca, lapho ama-triceps esevele enesando futhi isisindo esiningi singadingeki, noma usibuyisele inketho ngama-dumbbells, noma ukwenze ngenkathi uhleli.
Kwindlela yokwenziwa yakudala - ilele nge-barbell futhi yehlisa ngemuva kwekhanda - ikhanda le-triceps ende lilayishwe ngaphezu kwakho konke. Uma kwehliselwe ebunzini, umsebenzi ophakathi nongxenyeni.
Inqubo yokwenza:
- Thatha i-barbell (ungasebenzisa kokubili ibha eqondile futhi egobile - njengoba izonethezeka ezingalweni zakho) bese ulala ebhentshini eliqondile, phumuza izinyawo zakho ngokuqinile phansi, awudingi ukuzibeka ebhentshini.
- Lungisa izingalo zakho ngensimbi engenhla kwesifuba sakho. Bese uzihambisa, ngaphandle kokugoba, zibheke ekhanda ziye ezingeni elingu-45 degree. Lesi isikhundla sokuqala.
- Yehlisa kancane igobolondo ngemuva kwekhanda lakho, ugobe izingalo zakho. Khiya izindololwane zakho endaweni eyodwa futhi ungazisabalalisi. Endaweni ephansi kunazo zonke, i-engeli yokuhlangana kwendololwane kufanele ibe ngama-degree angama-90.
- Ukwelula izingalo zakho, buyela endaweni yokuqala. Ukunyakaza kwenzeka kuphela ngokuhlangana kwendololwane, amahlombe awadingi ukuhanjiswa nganoma iyiphi indlela.
- Yenza impinda elandelayo.
Ukwehlisa ukucindezeleka ezindololwaneni zakho, ungenza ukuzivocavoca okufanayo ngama-dumbbells:
© Makatserchyk - stock.adobe.com
Enye indlela enhle ukuhlala. Lapha, inqubo iyafana, kuphela izingalo ezingadingi ukubuyiselwa emuva, zenze ukugoba nokunwebeka kusuka endaweni eqonde mpo yezingalo.
© Makatserchyk - stock.adobe.com
Ama-Triceps Dips
Ukucwilisa njalo kusebenza izicubu zesifuba sakho ngezinga elikhulu. Kodwa-ke, ungasusa ukugxila kuma-triceps ngokushintsha kancane inqubo yakho:
- Isikhundla sokuqala ukugcizelela imigoqo engalingani ezingalweni eziqondile. Umzimba kufanele ubekwe ngokuqonde ngqo phansi (futhi lapho wehlisa / uphakamisa futhi), awudingi ukuncika phambili. Uma ungashintsha ibanga phakathi kwamabha, inguqulo ye-triceps ye-push-up kungcono ukuyenza incane. Ngasikhathi sinye, ungagoba imilenze yakho uma kukuhle kuwe.
- Zithobe kancane, ugobe izingalo. Ngasikhathi sinye, thatha izindololwane zakho hhayi ezinhlangothini, kodwa emuva. I-amplitude inethezeke ngangokunokwenzeka, kepha hhayi ngaphezu kwe-engeli elifanele enhlangothini lendololwana.
- Ukwelula izingalo zakho, khuphukela endaweni yokuqala. Lungisa izingalo zakho yonke indlela bese uqala ukuphindaphinda okusha.
© Yakov - stock.adobe.com
Uma ukuthola kunzima ukwenza inani eliphindwayo lokuphindaphinda (10-15), ungasebenzisa i-gravitron - lesi yisimulator esenza kube lula ukuqhutshwa kumigoqo engalingani nokudonswa ngenxa yesisindo esiphikisayo:
© Makatserchyk - stock.adobe.com
Buyela kuma-push-up ebhentshini
Okunye ukuzivocavoca okuyisisekelo kwe-triceps brachii. Cishe cishe sonke isisekelo se-triceps, sibandakanya ngenkuthalo imisipha yesifuba nenqwaba yangaphambili yama-deltas.
Inqubo yokwenza:
- Beka amabhentshi amabili aqondane. Hlala kolunye lwazo onqenqemeni, phumuza izandla zakho ezinhlangothini zombili zomzimba, bese kolunye uhlangothi, beka imilenze yakho ukuze ukugcizelela kwehlele eqakaleni.
- Phumula izandla zakho bese ulengise isifuba sakho ebhentshini. I-engeli phakathi komzimba nemilenze kufanele ibe cishe ngama-degree angama-90. Gcina umhlane wakho uqonde.
- Njengoba uhogela, goba izingalo zakho ekhoneni elinethezekile ngaphandle kokugoba imilenze yakho. Akudingeki ukwehla kakhulu - kukhona umthwalo oweqile ehlangene ehlombe. Thatha izindololwane zakho emuva, ungazeluli ezinhlangothini.
- Njengoba ukhipha umoya, khuphukela endaweni yokuqala ngokwelula ilunga lendololwane.
- Uma kulula kakhulu kuwe, beka ama-pancake e-barbell okhalweni lwakho.
© Makatserchyk - stock.adobe.com
Kwezinye izindawo zokuzivocavoca ungathola i-simulator elingisa lolu hlobo lwe-push-up:
© Makatserchyk - stock.adobe.com
Ama-push-up kusuka phansi ngesimo esincane
Ama-push-up ajwayelekile angenziwa futhi ukuthola ama-triceps.Ukuze wenze lokhu, udinga ukuma ebangeni eliseduze ulele ukuze izandla zakho zisondele. Ngasikhathi sinye, baphendule babhekise komunye nomunye ukuze iminwe yesinye isandla ikwazi ukumboza iminwe yesinye.
Lapho wehlisa futhi uphakamisa, bukela izindololwane zakho - kufanele zihambisane nomzimba.
© Makatserchyk - stock.adobe.com
Ukubuyela emuva
Lokhu kunwebeka kwengalo nge-dumbbell emzimbeni ngokuthambekela. Ngenxa yesikhundla somzimba nengalo elungiswe endaweni eyodwa, isisindo sizoba sincane lapha, kepha wonke umthwalo, uma wenziwe kahle, uzongena kuma-triceps.
Uhlobo lwakudala lokwenza lusho ukusekelwa ebhentshini, njengalapho udonsela i-dumbbell ebhande:
© DGM Isithombe - stock.adobe.com
Ungakwenza futhi ngenkathi umi uthambekele, umane uncike emlenzeni wesibili, beka phambili:
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Enye inketho ivela kwizibambo ezingezansi ze-crossover:
Ekugcineni, ukukhahlela emuva kungenziwa ngezandla ezimbili ngasikhathi sinye. Ukuze wenze lokhu, lala ngesifuba sakho ebhentshini eliphakanyisiwe noma eliqondile:
Ukwelulwa kwezingalo ezinama-dumbbell ngemuva kwekhanda
Lokhu kuvivinya kungabizwa ngohlobo lomshini wokucindezela ibhentshi laseFrance, kepha kuvame kakhulu ezindaweni zokuzivocavoca umzimba, ngakho-ke, kukhishwa ngokwehlukana. Ukugcizelelwa lapha kusekhanda elide lama-triceps. Kunconywa ukuthi ufake esinye sezandiso ezihleli noma ezimile kuhlelo lwakho lokuzivocavoca ngengalo yakho ephakanyisiwe.
Itheknoloji yokwenza nge-dumbbell eyodwa ngezandla ezimbili:
- Hlala ebhentshini eliqondile noma ebhentshini elinomhlane ophansi omile (ibhande eliphakeme lingangena endleleni lapho wehlisa i-dumbbell). Musa ukugoba iqolo.
- Thatha i-dumbbell ezandleni zakho, uyiphakamise ngaphezu kwekhanda lakho, uqondise izingalo zakho ukuze ziqonde phansi. Kulokhu, kulula kakhulu ukubamba i-projectile ngaphansi kwepancake ephezulu.
- Njengoba uhogela, yehlisa kancane i-dumbbell ngemuva kwekhanda lakho, ngenkathi uqaphele ukuthi ungayithinti. I-amplitude iyona elula kakhulu kuwe, kepha udinga ukufinyelela ku-engela yama-degree angama-90.
- Njengoba ukhipha umoya, nweba izingalo zakho ziye endaweni yazo yasekuqaleni. Zama ukungasabalalisi izindololwane zakho ezinhlangothini.
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Ungasebenza ngesandla esisodwa ngendlela efanayo. Ngasikhathi sinye, kungakuhle ukuthi ubambe indololwane yesibili yesandla esisebenzayo ukuze ingayi eceleni.
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Ukwelulwa kwezingalo ebhlokini
Isibonelo sakudala se-triceps sokuqeda umsebenzi. Kuvame ukwenziwa ekugcineni kokuvivinya umzimba ukukhulisa ukugeleza kwegazi kuye emsipheni ohlosiwe. Elinye icala lokusetshenziswa ekuqaleni kwekilasi ukuze lifudumale.
Into esemqoka lapho ukwenziwa ukulungisa umzimba nezindololwane ngokuqinile ukuze ukunyakaza kwenzeke kuphela ngenxa yokuxhuma nokunwebeka kwezingalo. Uma izindololwane zakho ziya phambili, thatha isisindo esincane.
Ukuzivocavoca kungenziwa ngesibambo esiqondile:
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Okuhlukile ngesibambo sezintambo kuvame ukutholakala:
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Okunye ukwehluka okuthokozisayo ukubambelela emuva ngesandla esisodwa:
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Zama zonke izinketho, ungazishintsha kusuka ekuzivocavoca kuya kokuzivocavoca.
Isandiso ngentambo evela kubhlokhi engezansi
Okunye ukuzivocavoca kwekhanda elide lama-triceps. Kwenziwe kubhlokhi engezansi noma ku-crossover:
- Hlanganisa isibambo sezintambo kudivayisi.
- Thatha futhi ume ngomhlane ebhlokini, ngenkathi uphakamisa intambo ukuze ibe semuva ezingeni lomhlane wakho, bese izingalo zakho ziphakanyisiwe futhi zigobile endololwaneni.
- Njengoba ukhipha umoya, qondanisa izingalo zakho njengoba ubuyokwenza lapho wenza izandiso ze-dumbbell ngemuva kwekhanda lakho. Zama ukungasabalalisi izindololwane zakho ezinhlangothini.
- Njengoba uhogela, goba izingalo zakho futhi bese uqala ukuphindaphinda okusha.
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Isandiso ngentambo phambili ukusuka kwibhulokhi eliphezulu
Kulokhu, isibambo sezintambo kufanele sinanyathiselwe kwizibambo ezingaphezulu ze-crossover noma umqeqeshi webhlokhi. Bese uyibamba bese ufulathela, ngokufana nokuvivinya umzimba okwedlule. Kuphela manje isibambo sizoba ngaphezu kwekhanda lakho, ngoba asinamathiselwe kuraki ophansi. Thatha isinyathelo esisodwa noma ezimbili phambili ukuze uphakamise isisindo kwi-simulator, uphumule imilenze yakho ngokuqinile phansi (ungakwenza lokhu endaweni enesigamu se-lunge) bese welula izingalo zakho ngemuva kwekhanda lakho uze unwetshwe ngokuphelele.
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Izingalo zangaphambili
Izingalo zangaphambili ziyasebenza ekuzivocavoca okuyisisekelo nasekuzivocavoca okuningi kokuhlukanisa ama-biceps kanye ne-triceps. Ngokwehlukana, kunengqondo ukuzenza nge-lag ebonakalayo noma uma unezinye izinhloso, ngokwesibonelo, lapho udlala ngokulwa.
Esimweni esejwayelekile (hhayi ngokuqeqeshwa okuthile kwezingalo), izivivinyo ezimbili zizokwanela:
- Ukugcinwa kwesisindo esisindayo.
- Ukuthamba / ukunwebeka kwezandla ekusekeleni.
Endabeni yokubamba isisindo esisindayo, inqubo elandelayo yokuzivocavoca ingasetshenziswa:
- Thatha ama-dumbbells asindayo noma ama-kettlebells ngaphandle kokusebenzisa ibhande lokuphepha.
- Ngemuva kwalokho ungazigcinela isikhathi esiphezulu noma ukuhamba ngezinyawo, njengalapho wenza uhambo lomlimi.
- Enye indlela ongayikhipha kancane kancane iminwe yakho ngenkathi uqhubeka nokubamba ama-dumbbells kuzeluleko, bese ucindezela ngokushesha. Ukuphinde lokhu kaningana.
- Ungakucindezela ukuzivocavoca ngokusonga ithawula ezungeze izibambo zamagobolondo. Uma isibambo sibanzi, kuba nzima ukusibamba.
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Ukudamba nokwelulwa kwezandla ekusekeleni kwenziwa ngale ndlela elandelayo:
- Hlala ebhentshini, thatha ibha bese ubeka izandla zakho onqenqemeni lwebhentshi ukuze izandla ezine-projectile zilenge phansi. Ngasikhathi sinye, izintende zibheka phansi.
- Okulandelayo, wehlisa amabhulashi phansi ekujuleni okuphezulu bese uwaphakamisa. Phinda izikhathi eziyi-15-20.
- Ngemuva kwalokho udinga ukwenza ukuzivocavoca okufanayo, kepha izintende zibheke phansi.
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Khumbula ukuthi imisipha yezingalo zisebenza kahle cishe kuzo zonke izivivinyo. Uma ungabandakanyeki emikhakheni ekhethekile noma ungaphumulanga ethafeni elinamandla, asikho isidingo sokuzikhulisa ngokwehlukana.
Izinhlelo zokuthuthukisa izandla
Ngokuvamile, ekuthuthukiseni izingalo ezihambisanayo, kuzoba kuhle ukusebenzisa ukwahlukaniswa okuvamile: isifuba + i-triceps, i-back + biceps, imilenze + amahlombe.
| UMsombuluko (esifubeni + triceps) | |
| Ukucindezela kwebhentshi | 4x12,10,8,6 |
| Hlanganisa i-Dumbbell Press | 3x10 |
| Idiphu emabhaleni angalingani | 3x10-15 |
| Isakhiwo silele ebhentshini elithambekele | 3x12 |
| Ukucindezela kwebhentshi ngokubamba okuncane | 4x10 |
| Ukucindezela kwebhentshi laseFrance | 4x12-15 |
| NgoLwesithathu (emuva + ngama-biceps) | |
| Ukudonsa okubanzi | 4x10-15 |
| Umugqa we-barbell we-Bent-over | 4x10 |
| Umugqa Wokubamba Onciphisa Umncane | 3x10 |
| Umugqa we-dumbbell eyodwa ebhande | 3x10 |
| Ama-curls e-barbell emi | 4x10-12 |
| Izando zihleli ebhentshini elithambekele | 4x10 |
| NgoLwesihlanu (imilenze + amahlombe) | |
| Izikwele Zamahlombe kaBarbell | 4x12,10,8,6 |
| Cindezela umlenze kusimulator | 4x10-12 |
| Isihluthulelo se-barbell yaseRomania | 4x10-12 |
| Ukuma kwethole kuphakama | 4x12-15 |
| Uhleli ucindezela i-dumbbell | 4x10-12 |
| Ukudonsa okubanzi kwe-barbell | 4x12-15 |
| Shintshela ezinhlangothini emthambekeni | 4x12-15 |
Abasubathi abanolwazi bangakwazi ukugxila kuma-biceps naku-triceps izinyanga ezingama-2-3:
| UMsombuluko (izandla) | |
| Ukucindezela kwebhentshi ngokubamba okuncane | 4x10 |
| Ama-curls e-barbell emi | 4x10-12 |
| Ama-Triceps Dips | 3x10-15 |
| Ama-curls e-Dumbbell ahleli ebhentshini elithambekele | 3x10 |
| Bahleli abezindaba baseFrance | 3x12 |
| I-flexion egxilile | 3x10-12 |
| Ukwelulwa kwezingalo ebhlokheni ngesibambo esiqondile | 3x12-15 |
| Ukubuyela emuva kwe-Grip Barbell Curls | 4x10-12 |
| NgoLwesibili (imilenze) | |
| Izikwele Zamahlombe kaBarbell | 4x10-15 |
| Cindezela umlenze kusimulator | 4x10 |
| Isihluthulelo se-barbell yaseRomania | 3x10 |
| Ama-curls omlenze ku-simulator | 3x10 |
| Ukuma kwethole kuphakama | 4x10-12 |
| NgoLwesine (isifuba + ngaphambili, ukumiswa okuphakathi + nama-triceps) | |
| Ukucindezela kwebhentshi | 4x10 |
| Idiphu emabhaleni angalingani | 4x10-15 |
| Uhleli ucindezela i-dumbbell | 4x10-12 |
| Ukudonsa okubanzi kwe-barbell | 4x12-15 |
| Ukwelulwa kwezingalo ebhlokheni ngesibambo sentambo | 3x15-20 |
| NgoLwesihlanu (emuva + emuva delta + biceps) | |
| Ukudonsa okubanzi | 4x10-15 |
| Umugqa we-barbell we-Bent-over | 4x10 |
| I-block block pullover ephezulu | 3x10 |
| Swing eceleni | 4x12-15 |
| Ama-curls wezingalo avela kubhlokhi engezansi | 3x15-20 |
Ngokuzivocavoca kwasekhaya, hlanganisa ukuzivocavoca okufanayo kusuka kwimishini etholakalayo.
Umphumela
Ngokuqeqeshwa kwengalo efanele, kungenzeka hhayi kuphela ukufeza ibhalansi yobuhle, kepha futhi nokukhulisa kakhulu izinkomba zamandla, ezibaluleke kakhulu kubadlali be-crossfit kanye ne-powerlifters. Khumbula ukuthi ngenkathi unentshisekelo ngezinto eziyisisekelo, ngaphandle kokuthi uhlela ukusebenzisa ubuchwepheshe obukhuni kulo mdlalo ofanayo, izingalo kufanele ziqeqeshwe kusukela ngenyanga yokuqala / yesibili yokuqeqeshwa. Ngaphandle kwalokho, kunengozi yokuhlangana nomphumela "wethole", lapho amandla ezandla ekhuphuka, futhi izinkomba zabo zobuningi nezokusebenza zifriza endaweni.
