Ukufaneleka kwabaqalayo kufanele kuqale kusukela kukuphi ukuqeqeshwa kokunyakaza okungcono kakhulu? Kudingeka siqale ngokunyakaza okuhlanganisiwe, okungashayela amaqembu amaningi emisipha ukuze abambe iqhaza ekuthuthukisweni, futhi ukusebenza kahle kokwakhiwa kwemisipha kuzoba nempumelelo kakhulu kunokunyakaza okukodwa.
Yabelana ngokuhlanganiswa kwegolide okungu-7 ukukhuthaza ukukhula kwemisipha, ukukhetha kokuqala kwabaqalayo bokufaneleka!
Isenzo 1. I-squat yesisindo

Lesi yisenzo senhlanganisela ebaluleke kakhulu ekuqeqesheni ukuqina, okungasebenzisa imisipha ye-buttock nemilenze yamalungu aphansi, futhi kukhuthaze nokuthuthukiswa kwemisipha yesisu nesisu. Iqembu lemisipha yomlenze liyiqembu elikhulu lemisipha yomzimba, futhi asikwazi ukungazinaki ukuthuthukiswa kweqembu lemisipha yomlenze lapho ukuqeqeshwa kokufaneleka, ngakho-ke, i-squat kumele yengezwe ohlelweni lokufaneleka.
Izidingo zesenzo: ukuma kwebanga elibanzi, qinisa ukhalo nemisipha yesisu, bese u-squat kancane, amadolo awahlanganisi, kodwa ukuze ulondoloze ibhalansi amalunga amadolo angadlula uzwane, lapho ithanga lilingana nomhlabathi, kancane kancane ubuyele endaweni. ukuma.

Isinyathelo sesi-2: Ukudonsa
Lokhu kuwumsebenzi wegolide wokuzivocavoca iqembu lemisipha yomzimba engenhla, kodwa izimfundamakhwela eziningi ngokuvamile azikwazi ukuqedela ukunyakaza okujwayelekile kokudonsa, ngalesi sikhathi singasebenzisa ibhande lokunwebeka noma isitulo ukuze sinciphise ukumelana komzimba, ukuze siqondise. ukunyakaza okuphelele kokudonsa.
Njengoba uthuthukisa amandla akho emhlane nawengalo, uzokwazi ukuqedela ukudonsa okuningi, bese uzama ukudonsa okujwayelekile. Yenza izimpinda ezingaphezu kuka-6 kuya kweziyisi-8 isikhathi ngasinye uziqeqeshela amasethi ama-5.

Isenzo sesi-3: Donsa i-barbell kanzima
Lesi senzo ukuzivocavoca imisipha ephansi emuva kanye ne-gluteus muscle compound action, singaqala kusukela ku-barbell ukuqeqeshwa kokudonsa kanzima, gcina ukhalo nomhlane uqondile, ugobe kancane idolo, izingalo eduze nomzimba, vumela i-barbell kusukela emhlabathini idonse. phezulu, uzwe amandla emisipha yangemuva. Yenza izimpinda eziyi-10 kuye kweziyi-15 kumasethi ama-4.

Isenzo 4, ukuguquguquka kwengalo yebha ehambisanayo kanye nesandiso
Lokhu kunyakaza kungasebenzisa i-triceps, imisipha yesifuba ephansi kanye nemisipha ye-deltoid yamahlombe, ukunyakaza kwenhlanganisela yegolide enemisebenzi eminingi.
Lapho uqeqesha, umzimba akufanele uncike phambili kakhulu, indololwane kufanele ibe seduze nomzimba, futhi isivinini sokuqeqesha akufanele sisheshe ukugwema usizo lwe-inertia. Yenza izimpinda eziyi-10 kuye kweziyi-15 kumasethi ama-4.

Isinyathelo sesi-5: Cindezela ibhentshi le-Barbell
Lokhu umnyakazo wegolide wokuqinisa imisipha yesifuba sakho futhi uthuthukise amandla engalo yakho.
Izidingo zesenzo: udinga ukubamba ngokugcwele i-barbell, lapho uqeqeshelwa ukucwilisa amahlombe, ama-shoulder blades awakhiyi, ukugwema ukuthuthumela kwe-barbell. Lapho uphushela ibha, yizwa amandla emisipha yesifuba, futhi ungasheshi ukugwema ukubolekwa ngokweqile kwengalo. Yenza izimpinda eziyi-10 kuye kweziyi-15 kumasethi ama-4.

Hambisa 6: Cindezela i-Barbell
Lokhu ukuzivocavoca kwehlombe kwe-ace okuzosiza ukuqinisa ama-deltoids akho ngenkathi uthuthukisa imisipha yengalo yakho. Ukukhetha umshini wokunyathelisa omile nakho kungaqinisa imisipha yakho eyinhloko futhi kuthuthukise ukuzinza kwakho.
Izidingo zesenzo: I-barbell ibekwa phambi kwentamo, igcine indawo yokuma, bese isunduza kancane i-barbell, ukuze ingalo esuka endololwaneni egobile iqonde ekhanda kancane, igcine i-barbell trajectory eqondile, izingalo nomzimba ukuze gcina umugqa oqondile njengendinganiso.

Isinyathelo sesi-7: Imbuzi iyasukuma
Sihlala singakunaki ukuqeqeshwa kwemisipha ewumongo, futhi ukuphakamisa imbuzi kuwumnyakazo osagolide wokuzivocavoca umzimba, okungathuthukisa amandla ethu ayisisekelo futhi kuthuthukise ukusebenza kwezemidlalo. Kubasebenzi bekhola emhlophe, kungathuthukisa inkinga yobuhlungu be-creatine emhlane ophansi. Yenza izimpinda eziyi-15 kumasethi ama-4.