Uma uqala ukungena ejimini, yikuphi ukunyakaza okufanele uqale ukuzilolonga?Ukufaneleka akukwazi ukuphuthelwa isenzo esihlanganisiwe segolide esincane, uke wakwenza?

Isinyathelo 1: Cindezela ibhentshi

I-bench press ingahlukaniswa ibe yi-barbell ebhentshini press, i-dumbbell ebhentshini press, ingabuye ihlukaniswe ngokucindezela ebhentshini eliphansi, i-flat ebhentshini, i-oblique ephansi yebhentshi, i-bench press ikakhulukazi imisipha yesifuba, i-triceps kanye ne-deltoid muscle bundle.

Lapho ucindezela ibhentshi, kufanele uzwe amandla emisipha yesifuba sakho, kunokuba uzwe amandla ezingalo zakho.Lapho uziqeqesha, kufanele unake ukuphepha, uphathe indlela evamile yokuqamba amanga namandla, futhi ungashaywa yimishini.

Isinyathelo sesi-2: Ukudonsa

Lesi senzo siwukusebenzisa imisipha yangemuva kanye nesenzo esihlanganisiwe se-biceps, abaqalayo uma bengakwazi ukuqedela ukuqeqeshwa kokudonsa okungaphezulu kuka-3 ngokulandelana, ungaqala kusukela ekudonseleni okuphansi, uthuthukise kancane amandla emisipha bese uzama ukudonsa okujwayelekile. -phezulu.

Isenzo sesi-3: Ukudonsa kanzima

Lesi senzo singahlukaniswa sibe yi-flexion leg hard pull and straight leg hard pull, esingaqinisa umgogodla, sithuthukise amandla abo ayisisekelo, kodwa futhi sisebenzise iqembu le-back muscle, kodwa futhi usebenzise i-gluteus maximus, ukuze izinqe zakho zibe zihle kakhulu.

Isenzo 4, dumbbell ehlombe push

Lokhu kunyakaza kungenziwa ku-deltoid anterior bundle, triceps, lapho ungakwazi ukuphakamisa ama-dumbbell angu-15KG, okusho ukuthi amahlombe akho asevele ebanzi kakhulu kunamanje.

Isenzo 5. I-squat yesisindo

Ama-squats angumnyakazo wegolide wokuzivocavoca imisipha yezinqe nemilenze yemilenze engezansi, futhi angathuthukisa ukuthuthukiswa kwemisipha yesisu nesisu, okukusiza ukuba uthuthukise ijika le-buttock nomlenze, uthuthukise ukuzinza namandla okuqhuma. izitho zangaphansi.

Abaqalayo bangaqala ngama-squats amahhala, bavivinye umzimba kanye njalo ezinsukwini ezingu-2-3, bese bezama ama-squats anesisindo njengoba amandla emisipha ethuthuka futhi ukubambezeleka kobuhlungu bemisipha buthuthuka, okungase kuqhubekisele phambili imisipha.

Isenzo 6. Gobisa izindololwane nepulanga lengalo eliqondile

Lesi senzo ukuzivocavoca iqembu lemisipha eyinhloko, ukuthuthukisa amandla ayisisekelo wesenzo esiyinhlanganisela, kungathuthukisa ubuhlungu be-back, ukucindezeleka kwemisipha, okuhlanganisa i-hump nezinye izinkinga, ukukusiza ukuba ulolonge ukuma okuqondile, ukunciphisa ithuba lokulimala empilweni.