Amadoda amaningi agxila ekuthuthukiseni i-physiognomy yezingalo zawo, efuna ukufinyelela amandla kaThor ngokwakhe. Ukuze ukwandise umthamo womzimba ongaphezulu, kuyadingeka ukuphendukela ekuchazeni nasekuqeqesheni i-hypertrophy. Ngokunengqondo, awuyona i-Playmobil futhi awukwazi ukuqeqesha le ngxenye yomzimba wakho wedwa, ngakho-ke ukuze uqhubekele phambili kubalulekile ukuthi ube nesisekelo esiqinile emhlane wakho, ama-lats, esifubeni nasemahlombe. Uma kungenjalo, kuzokubiza umzamo omkhulu ukuze uthole okufunayo.
Uyazi kakade ukuthi ngingumlandeli othembekile wokuzivocavoca okuhlanganisiwe noma okuhlangene okuningi, njengoba kuyilabo abasebenzisa izingxenye eziningana zomzimba ngesikhathi esisodwa. Isibonelo, esimweni sokudonsa, awudingi nje amandla ezandleni zakho, kodwa futhi nangemuva kwakho wonke.
Kuya ngokuthi iyini inhloso yakho, yile ndlela ukuzivocavoca kwakho okufanele kube ngayo. Okusho ukuthi, uma ubheka ukuthuthukisa amandla akho omzimba ngendlela ephelele, angeke kube ukuqeqeshwa okufanayo njengokuthi ufuna ukuthuthukisa ubuthakathaka obuthile ukuze wenze kangcono kweminye imidlalo. Ngezansi uzothola izivivinyo eziyisi-6 ezizosebenza izingalo zakho kakhulu futhi okufanele uzifake ohlelweni lwakho lokuqeqesha.
Ungaphuthelwa: Izizathu ezi-3 zokuthi kungani ukuzivocavoca okukodwa kubalulekile
Ama-biceps curl ajwayelekile
Inqubo yalo msebenzi izonquma ukusebenza kwe-biceps, ngoba sikhuluma ngokuzivocavoca okukodwa. Beka amahlombe akho endaweni yawo engathathi hlangothi, hhayi phambili noma emuva. Yenza ukunyakaza kancane futhi ugxile ekucindezeleni izinqe nesisu ukuze uzinze. Futhi, ngale ndlela senza isiqiniseko sokuthi asilimazi umhlane wethu.
Kulokhu, ngokubamba okuthambekele senza kusebenze izisusa ezihlukene emisipheni, uma kuqhathaniswa nokubamba kwangemuva.
Umshini waseFrance
Uma ungumuntu osaqalayo, kuvamile ukuthi izikhathi ezimbalwa zokuqala awunakho ukulawula okugcwele kwama-dumbbell lapho ufika. Ngakho-ke, kubalulekile ukuthi ungayilayishi kakhulu kuze kube yilapho usuyazi kahle le nqubo. Uma ungakwenzi kahle, ungase ulimaze izindololwane zakho neziguquguquko zengalo (ngikhuluma ngokwami isipiliyoni).
Kwenze kancane, akufanele ujahe.
Isandiso se-TRX Triceps
Ngiyakuqinisekisa ukuthi ngalo msebenzi uzothola ukuthi kuyini ukuqeqesha i-triceps ngempela. Isandiso esinalesi sici siqine kakhulu ngenxa yokungaqini okunikezwa ngokungasekelwa endaweni engashintshi. Zama ukusondeza ikhanda lakho ngasezihlakaleni, kuyilapho wehlisa kancane ngezindololwane zakho emuva futhi usondele esiqwini.
Ungaphuthelwa: Uyini umehluko phakathi kwe-triceps ne-chest dips?
Pulley Triceps Extension
Njengoba ngishilo ngaphambili, kuye ngokuzivocavoca ungasebenza ngezisusa ezihlukene emisipheni. Kulokhu, ubuso bangaphandle be-triceps busetshenziswa kakhulu. Zama ukungasondeli kakhulu ku-pulley, njengoba izingalo zakho zidinga ukunyakaza okungama-90º. Ngaphezu kwalokho, kufanele zibe sendaweni edayagonali kancane ukuze i-triceps ikwazi ukwenza ukungezwani okufanele.
I-Supine grip pull-ups
Ukudonsa ngokubambelela ngaphansi (izintende ezibheke kuwe) kungenye yezivivinyo ezingcono kakhulu zama-biceps kanye nomhlane. Nakuba, ngokusobala, kuyadingeka ukuqala kusukela kusisekelo somzimba ukuze ukwazi ukufeza ngaphandle kosizo. Kuze kube lokho kwenzeka, ungakhetha ukwenza amabhendi okudonsa asizwa ngumshini noma ukumelana.
I-biceps curl (isando)
Ekugcineni, nge-biceps curl endaweni yesando sizobe senza kusebenze ikakhulukazi uhlangothi lwangaphakathi lwe-biceps. Ungakwenza kokubili nge-bar kanye nama-dumbbells, nakuba kungokwakamuva okuzoba lula kakhulu kuwe.
Khumbula ukwenza kusebenze i-scapulae, isisu kanye ne-gluteus ukuze ungalimazi umhlane wakho.