I-Studio yoBume: Phakamisa uMbutho kwiiSekethe zaMandla eziKhaya

Umxholo

• Amandla eSekethe aMandla asezantsi
• Seta i-1: Ibhokisi ye-squat + yeBrit Bridge
• Cwangcisa i-2: I-Deadlift + yokuLala ngokuLala ngokuPhakama
• Beka i-3: Ukwahlula-hlula i-squat + yomlenze omnye kwi-Hip Thrust + Pulse Squat
• Seta 4: Ukuguqa ngeWindmill Tabata
• Umjikelezo waMandla oPhezulu weSekethe
• Cwangcisa i-1: Ukunyusa + ukunyusa ngokulandelayo
• Seta 2: Press Military + Ehleli ngasemva Fly
• Seta i-3: Bow-Over Row + Bradford Press + Prone Pull
• Beka i-4: I-Biceps Curl + iBench Dip
• Uphengululo lwe

Khumbula eli nani: ii-reps ezisibhozo. Ngoba? Ngokutsho kophando olutsha kwi Ijenali yaMandla kunye noPhando lokuBambisa, ujolise kubunzima onokuthi wenze nje ii-reps ezisibhozo kwiseti nganye ufumana ukomelezwa kwakho kunye nokuqingqwa kwakho kwenziwe ngokukhawuleza. Ngokusisiseko, yintoni egqiba iziphumo ozifumanayo kunyuso lwakho, okanye umthamo wobungakanani bokuphakamisa uphindaphinde ngenani lokuphinda usete.

Kwisifundo, i-exercisers ibhentshi icinezelwe kabini ngeveki kunye nomthamo ofanayo woqeqesho: ii-reps ezine ezinzima kwiiseti ezisixhenxe, i-reps ezisibhozo zokumodareyitha iiseti ezine, okanye i-12 lighter reps kwiiseti ezintathu. Onke amaqela aqinisa izihlunu zesifuba ngokulinganayo, kodwa amaqela amane kunye nesibhozo amele ukufumana amandla amakhulu- ngeli xesha lokugqibela bachitha ixesha elininzi ebhentshini njengabaphakamisi abanzima. (Izinto eziNxulumeneyo: IiNzuzo eziNgqongileyo zeMpilo kunye nezoFitness zokuPhakamisa iiMizimba eziManzi)

Sonke kuye kwafuneka ukuba siyile kuba indawo yokuzivocavoca ibingavumelekanga. Umqeqeshi wamandla uDylan Schenk uyazi kakuhle yonke loo nto. Ivenkile yakhe yoqeqesho lobunzima, iLift Society eLos Angeles, ineeklasi ezisebenzisa iintsimbi ezipheleleyo kunye neebarbells - ukanti uSchenk kuye kwafuneka ayiguqulele loo nto kuyo nayiphi na idumbbells abantu abanayo ekhaya ukuze balandele iindlela zakhe zokusasaza.

"Ukuba awunazo izinto ezifumanekayo zokunyusa isixa osiphakamisayo, injongo yakho veki nganye kukufezekisa ukubuyela kwakhona ngexesha elithile ngokulandelelana," utshilo. Ngamanye amazwi, utyhala ivolumu yakho yoqeqesho kwinotshi ngokudibanisa ii-reps endaweni yeeponti.(Okanye, nantsi indlela yobuchule yokusebenzisa iibhendi zokumelana nobunzima obunzima ekhaya.)

U-Schenk uyile ividiyo yamva nje yokuzilolonga yeSitudiyo ene-mission efanayo engqondweni, ukuze ukwazi ukomeleza nokuba bubuphi na ubunzima obuphathekayo. Iisekethe zakhe ezimbini ezincinci zahlulahlulwe kumzimba ongasentla kunye nomzimba osezantsi, kwenziwa ngezinye iintsuku, kunye nohlengahlengiso lokwenza umngeni ngamnye.

Uthi: "Ngale ndlela, ngokwenene uyakwazi ukufumana umthamo omkhulu woqeqesho," utshilo. Endaweni yokuhlala ngaphandle kosuku emva kokuzilolonga ngokwasemzimbeni ngokupheleleyo, unokuqeqesha isiqingatha esinzima njengoko esinye siyachacha. Qalisa ngezi ntshukumo zingezantsi.

Ingaba isebenza kanjani:Yenza intshukumo nganye yexesha elibonisiweyo. Phinda iseti nganye kumaxesha ama-3 ewonke ngaphambi kokuba uye kokulandelayo.

Uya kudinga:Iseti yeedumbbells ezinobunzima obuphakathi kunye nesitulo esomeleleyo okanye ibhentshi emalunga nokuphakama kwamadolo.

Amandla eSekethe aMandla asezantsi

Seta i-1: Ibhokisi ye-squat + yeBrit Bridge

Ibhokisi Squat

A. Yima ngeenyawo ezibanzi kunobubanzi be-hip-width ngaphandle, iinzwane zichazwe malunga ne-45 degrees, nje phambi kwesihlalo okanye ibhentshi. Bamba i-dumbbell enzima ethe nkqo phambi kwesifuba ngezandla zozibini.

B. Ukugcina isifuba siphakame, hlala ezinqeni umva uye ezantsi kwi-squat, uthinte i-butt kwisitulo okanye ebhentshini.

C. Cinezela phakathi kweenyawo ukuma, ucinezela i-glutes phezulu. Phinda imizuzwana engama-45.

Ibhulorho yeGlute ePhakamileyo ngonyawo

A. Lala ujonge phantsi kunye nezithende esitulweni okanye ebhentshini ububanzi bethanga ngaphandle kunye namadolo ngokuthe ngqo esinqeni, ugobe kwi-angle ye-90-degree angle.

B. Cinezela kwizithende ukuphakamisa isinqe emhlabeni, ucinezela iiglute.

C. Isinqe esisezantsi kumgangatho. Phinda imizuzwana engama-45.

Phinda usete amaxesha ama-3 ewonke.

Cwangcisa i-2: I-Deadlift + yokuLala ngokuLala ngokuPhakama

Itempo Deadlift

A. Bamba i-dumbbell kwisandla ngasinye phambi kwesinqe, iintendelezo zijonge emathangeni ziinyawo ezinqeni-ububanzi ngaphandle.

B. Ukuthatha imizuzwana emi-4 ukwenza oko, ujike kancinci esinqeni ngamadolo agobile kancinci ukuthoba iidumbbells phambi kwee-shins.

C. Ukuthatha i-1 yesibini ukwenza njalo, cinezela i-glutes kwaye udibanise i-hamstrings ukuze ubuyele ekumeni, ugcine umnyama omnyama kunye nentamo engathathi hlangothi kuyo yonke intshukumo. Phinda kwakhona i-10 reps.

Icala elixokayo leHip Phakamisa

A. Qala ukulala kwisinqe sasekunene emgangathweni, isifuba sinyuselwe engqinibeni yasekunene kunye namadolo aqinisiwe kwaye agobe kwi-90-degrees.

B. I-Brace core kwaye uphakamise isinqe ukusuka emgangathweni, uphakamise umlenze ophezulu phezulu kangangoko kunokwenzeka ngelixa ugcina ugobile.

C. Izinqe ezisezantsi ukuya emgangathweni. Phinda de usilele (aka de ungabinakho ukwenza enye rep). Tshintsha amacala; phinda.

Phinda usete amaxesha ama-3 ewonke.

Beka i-3: Ukwahlula-hlula i-squat + yomlenze omnye kwi-Hip Thrust + Pulse Squat

Yahlula i-Squat

A. Qala ngomlenze omnye owolule umva ugobile, unyawo luphumle tyaba phezu kwesitulo okanye ibhentshi. Ngqithela olunye unyawo phambili malunga nee-intshi ezili-12, ubambe iidumbbells kwisandla ngasinye phambi kwesinqe.

B. Goba umlenze omileyo ukuze wehlele elungeni, ugcine idolo lilandelelwe phezu kweenzwane.

C. Cinezela ngenyawo lokuma ukubuyela ukuqala. Phinda umzuzu omnye. Tshintsha amacala; phinda.

Umlenze omnye we-Hip Thrust

A. Beka amahlombe emaphethelweni esihlalo okanye ebhentshini iinyawo zithe tyaba kumgangatho ogobileyo kuma-90 degrees. Bamba i-dumbbell ngokuthe tye ezinqeni, kwaye uphakamise inyawo elinye emgangathweni.

B. Isinqe esisezantsi ukuya emazantsi, ukugcina umva tyaba kunye nokuzibandakanya, cinezela ngomlenze osebenzayo ukuphakamisa isinqe kwaye ubuyele ukuqala.

C. Phinda umzuzu omnye. Tshintsha amacala; phinda.

I-Pulse Squat

A. Bamba i-dumbbell ngokuthe nkqo phambi kwesifuba ngezandla zozibini, ume ngeenyawo ezibanzi kancinci kunobubanzi be-hip ukuqelelana.

B. Ngaphantsi kwe squat de amathanga ajikeleze umhlaba.

C. Cinezela ezinyaweni ukuphakamisa isinqe malunga nee-intshi ezi-6 ngaphandle kokuma ngokupheleleyo.

D epheleleyo. Ngaphantsi kwamathanga ukufana kwakhona. Qhubeka uthatha umzuzu omnye.

Phinda usete amaxesha ama-3 ewonke.

Seta 4: Ukuguqa ngeWindmill Tabata

A. Qala isiqingatha sokuguqa emgangathweni nge-dumbbell esandleni kwicala elifanayo nomlenze wangaphambili. Cinezela i-dumbbell ngaphezulu ukuze ibe ngaphezulu kwegxalaba ngokuthe ngqo.

B.Ukugcina ukubandakanyeka okungundoqo kunye nokubuyela umva tyaba, fikelela kwelinye icala usiya emgangathweni, ugoba ingalo ukucofa ingqiniba emgangathweni ukuba kunokwenzeka. Gcina ujonge etshixiwe kwi-dumbbell ngalo lonke ixesha, uvumela igxalaba ukuba lihambe ukuze i-dumbbell ifike ngokuthe ngqo ukuya eluphahleni ngalo lonke ixesha.

C. Phakamisa kancinci itorso phezulu ukuze ubuye uqalise. Qhubeka imizuzwana engama-20.

Phinda amaxesha ama-3 ewonke.

Umjikelezo waMandla oPhezulu weSekethe

Cwangcisa i-1: Ukunyusa + ukunyusa ngokulandelayo

Ukuphushela phezulu

A. Qala kwindawo ephezulu yeplanga phantsi, uyeke ukuya emadolweni xa kufuneka njalo.

B. Goba iingqiniba ngasemva kwii-angles ezingama-45-degree ukuthoba isifuba ukuya emgangathweni, ume xa iingalo zigobile malunga nama-90 degrees.

C. Cinezela isifuba kude ukusuka emgangathweni ukuze ubuyele ukuqala. Phinda imizuzwana engama-45.

Ukuphakamisa kamva

A. Yima ubambe i-dumbbell kwisandla ngasinye ngamacala, iinyawo ezifihliweyo-ububanzi ngaphandle kunye namadolo athambileyo.

B. Ngentshukumo ecothayo nelawulwayo, phakamisa iidumbbells ukuya emacaleni ukuya kwinqanaba lamagxa, ugcine iingalo ezithe tye kunye neengqiniba ezigobileyo.

C. Iidumbbells ezisezantsi ezinolawulo ukubuyela ukuqala. Phinda imizuzwana engama-45.

Phinda usete amaxesha ama-3 ewonke.

Seta 2: Press Military + Ehleli ngasemva Fly

Imithombo yeendaba yoMkhosi

A. Yima ngeenyawo ububanzi be-hip-width ngaphandle, ubambe i-dumbbell kwisandla ngasinye esiqhekekileyo kumphakamo wamagxa.

B. Ukuthatha i-1 yesibini ukwenza njalo, cinezela i-dumbbells ngaphezulu ukuze zibengaphezulu ngqo emagxeni.

C. Ukuthatha imizuzwana emi-4 ukwenza njalo, ukunciphisa i-dumbbells kancinci ukubuyela ukuqala. Phinda kwakhona i-10 reps.

Babehleli Bebhabhe

A. Qala ukuhlala esihlalweni okanye kwibhentshi ngeenyawo ezicaba phantsi, ubambe i-dumbbell kwisandla ngasinye. Hlanganisa i-torso phambili ngoko iphantse ifane nomgangatho, ukugcina ingundoqo ibandakanyeke kwaye ibuyele. Vumela ii-dumbbells ukuba zijinga ecaleni kwemilenze engezantsi.

B. Phakamisa ngokuthe tye (kodwa ungatshixwanga) iingalo ukuya emacaleni de zihambelane namagxa, ucinezele umqolo ongaphezulu.

C. Iidumbbells ezisezantsi ecaleni kwemilenze esezantsi ukubuyela ukuqala. Phinda kwakhona de ukusilela (aka de awukwazi ukwenza enye rep).

Phinda usete amaxesha ama-3 ewonke.

Seta i-3: Bow-Over Row + Bradford Press + Prone Pull

Umqolo ogobileyo

A. Yima ngeenyawo ububanzi besinqe buqelele kwaye amadolo agobe kancinci, ubambe i-dumbbell kwisandla ngasinye emacaleni. Ihenjisi phambili ukuze isibilini sikwi-degree ye-45 degree.

B. Imiqolo ye-dumbbells inyukele esinqeni, ucofa umva ongaphezulu.

C. Iidumbbells ezisezantsi ukubuyela ukuqala. Phinda umzuzu omnye.

Imithombo yeendaba yaseBradford

A. Qala ukuma ngeenyawo i-hip-width ngaphandle kunye ne-dumbbell kwisandla ngasinye esixhonywe ukuphakama kwamagxa, i-dumbbells nje phambi komgca wamagxa.

B. Ukucinga ukuba ii-dumbbells zidityanisiwe- ngokungathi ziyi-barbell-ziphakamisa i-dumbbells phezulu, ngasemva, nangaphantsi, ngokungathi kushenxiswa i-barbell ngaphambili kwentloko, ngaphezulu nangasemva kwentloko.

C. Phinda intshukumo ukuya phambili ukubuyela ukuqalisa. Phinda umzuzu omnye.

Ukutsalwa ngokufanelekileyo

A. Qalisa ukuma ngeenyawo ububanzi benyonga ngaphandle, amadolo athambile. Hinge ngaphambili ukuze umzimba womzimba uphantse uhambelane nomgangatho. Yandisa iingalo phambili ukuze ii-biceps zikufutshane neendlebe kunye neentende zijonge ezantsi.

B.Ukucinezela umva ongentla, zoba iingqiniba ngasemva ukuya esinqeni.

C. Yandisa iingalo ukubuyela ukuqala. Phinda umzuzu omnye.

Phinda usete amaxesha ama-3 ewonke.

Beka i-4: I-Biceps Curl + iBench Dip

IBiceps Curl

A. Qala ukuma ngeenyawo ububanzi be-hip-width ngaphandle kunye ne-dumbbell esandleni ngasinye emacaleni, izintende zijonge ngaphakathi.

B. I-curl dumbbells yenyuka yaya emagxeni, izihlahla ezijikelezayo ukuze iintende zijongise ngaphambili kwamagxa.

C. Ukucothisa i-dumbbells ukubuyela ukuqala. Phinda imizuzwana engama-45.

Ibhentshi Dip

A. Hlala emphethweni wesitulo okanye ibhentshi eneentende emphethweni, iminwe ixhonywe ngaphambili kunye neenyawo phantsi. Phakamisa isinqe kwisitulo okanye kwibhentshi kwaye uye phambili ukuze zixhomekeke ngaphambili.

B. Goba iingqiniba ukuya kutsho kwii-degrees ezingama-90 ukwehlisa isinqe phambi kwesitulo.

C. Cinezela i-triceps kwaye ucinezele kwizandla ukwandisa iingalo kwaye ubuyele ukuqala. Phinda imizuzwana engama-45.

Phinda usete amaxesha ama-3 ewonke.

Uphengululo lwe