Gqibezela umzuzu wama-20 wokuzilolonga ukuze ufumane ubunzima bemisipha

Umxholo

• Ngaphambi kokuba uqale
• Ukuzivocavoca kwesifuba neengalo
• 1. Ukugoba ngokwesiko
• 2. Ukugoba okungatshintshiyo
• Ukuzivocavoca umzimba
• 1. Isikwere esiqhelekileyo
• 2. Isitali squat
• Ukuzivocavoca imilenze
• 1. Ukutshintsha iiLangge
• 2. Umjelo oqinileyo
• Ukuzivocavoca i-triceps
• 1. Iitrikhi ezinesihlalo
• 2. Iitriceps ezingatshintshiyo
• Ukuzilolonga kwethole
• 1. Ukuphakama kwethole
• 2. Ithole elingatshintshiyo
• Ukuzivocavoca kwesisu
• 1. Isisu sichukumisa unyawo
• 2. Ukuhlala okungaguqukiyo
• Ukuzivocavoca kwesisu esisemva
• 1. Ibhodi esecaleni inyuse isihla
• 2. Ibhodi esecaleni yeStatic
• Uqheliso lokuzilolonga
• 1. Isikhundla esiphezulu
• 2. Static superman

Ukufumana ubunzima bemisipha, isicwangciso soqeqesho semizuzu engama-20 kufuneka senziwe kabini ngeveki ngendlela ebukhali, njengoko kunokwenzeka ukuba usebenze amaqela emisipha aliqela kwaye uthande ukuzuza kobunzima bemisipha. Olu hlobo loqeqesho lukhetho olunomdla kumaxesha xa umntu engenalo ixesha elininzi, kodwa kananjalo akafuni ukuyeka uqeqesho.

Isicwangciso soqeqesho lwehypertrophy kwabo bafuna ukufumana ubunzima bemisipha sinokwenziwa ekhaya, njengoko umthambo usebenzisa ubunzima bomzimba ngokwawo, kwaye akukho mfuneko yokusebenzisa izixhobo zokuzivocavoca. Esi sicwangciso sidibanisa iintlobo ezimbini zokuhamba, ezisebenzayo, ezivumela ukonyuka okukhulu kwezihlunu, kunye nezo ze-isometric, ezifanelekileyo ukunceda ithoni.

Nangona kunjalo, ukuze ube neziphumo ezinqwenelekayo, ukongeza kokwenza uqeqesho ngendlela eqinile kwaye eqhelekileyo, kubalulekile ukuba umntu atye ukutya okusempilweni kwaye ngokwenjongo, eyimfuneko ukuze atye ngaphezulu kweekhalori kunokuba kuchithwe, sebenzisa Amafutha alungileyo anyusa inani leeprotein ezifakwe emini. Jonga into yokutya ukuze ufumane ubunzima bemisipha.

Ngaphambi kokuba uqale

Ngaphambi kokuba uqale ukwenza uqeqesho, kubalulekile ukufudumeza ukunciphisa umngcipheko wokulimala kunye nokukhawulezisa imetabolism, ukongeza kwimeko yokuvuselela imeko kunye nokumelana nokugqiba uqeqesho. Ke, ukuze uzifudumeze, ungatsiba ngentambo, ubaleke endaweni leyo okanye wenze iijets zokutsiba, umzekelo, malunga nemizuzwana engama-30 ukuya kumzuzu omnye.

Ukongeza, kubalulekile ukugcina engqondweni ukuba imithambo kwesi sicwangciso kufuneka yenziwe amaxesha ama-2 kangangemizuzwana engama-30 kwaye enye kufuneka ibe yimizuzwana eli-15. Phakathi kweqela ngalinye lokuzilolonga, ixesha lokuphumla kufuneka kwakhona libe yimizuzwana eyi-15, ngaphandle kwethrikhi, apho ixesha lokuphumla kufuneka libe yimizuzwana engama-30 ukuvumela ukubuyiswa kwemisipha.

Isicwangciso soqeqesho semizuzu engama-20 sehypertrophy sinokwenziwa ngamadoda nabasetyhini, njengoko amandla kunye nobunzima bokuzivocavoca kunokulungiswa kwimeko nganye.

Ukuzivocavoca kwesifuba neengalo

1. Ukugoba ngokwesiko

Yenza i-push-ups yesiqhelo kwimizuzwana engama-30, ugcine iingalo zakho zigxalathelane ububanzi kwaye wehle ude wenze i-90º engile ngengqiniba yakho. Ngexesha lokuzilolonga kubaluleke kakhulu ukugcina isisu esisivumelwano ukuze umqolo uhlale ulungelelaniswe, ukunqanda ukwenzakala.

Ukuba umthambo unzima kakhulu ekuqaleni, zama ukwenza ukutyhala kunye namadolo akho phantsi, oku kunceda ukunciphisa ibhodi yomzimba kunye nokunciphisa ubunzima esifubeni nasezingalweni.

2. Ukugoba okungatshintshiyo

Phinda umthambo odlulileyo, kodwa kweli xesha uye ezantsi ubambe indawo ngekona yengqiniba kuma-90º imizuzwana engama-30. Kwakhona, ukuba umthambo unzima kakhulu, ungayenza ngokubeka amadolo akho phantsi ukunciphisa ubunzima.

Yenza 1 uthotho ngakumbi ngokujikajika kwendabuko kunye nokuma ngokutshintshela kwimithambo.

Ukuzivocavoca umzimba

1. Isikwere esiqhelekileyo

Qala ngokwenza squat yendabuko, kodwa buyela emva kwaye uphinde malunga nemizuzwana engama-30. Ukwenza lo msebenzi kubalulekile ukugcina ukuma okuhle ukuze usebenze izihlunu ezichanekileyo kwaye uphephe ukwenzakala. Jonga indlela yokwenza squats ngokuchanekileyo.

Ukuba ufuna ukwandisa ubungakanani bomthambo, ungenza isikhafu ngomlenze omnye kuphela, utshintshe umlenze kuphindaphindo lwesibini lomsebenzi.

2. Isitali squat

Yenza i-squat, kodwa ngeli xesha, endaweni yokuhla usenyuka, gcina isikhundla phantsi ngamadolo akho esenza i-angle engama-90 with ngomgangatho nasemqolo ngqo. Bamba esi sikhundla imizuzwana engama-30 emva koko uphumle imizuzwana eli-15 ngokuhambisa imilenze ukuthomalalisa iintlungu.

Phinda uluhlu olu-1 lweesquat zemveli kunye ne-static squats kwakhona ngaphambi kokuba uqhubekele kwimithambo yomlenze.

Ukuzivocavoca imilenze

1. Ukutshintsha iiLangge

Ukwenza lo msebenzi, yima emva koko uthathe inyathelo eliya phambili de ithanga lakho lifane nomgangatho kwaye idolo lakho ligobe kwi-90º angle, emva koko ubuyele kwindawo yokuqala kwaye utshintshe imilenze, utshintshisa imilenze yakho imizuzwana engama-30.

2. Umjelo oqinileyo

Yenza i-lunge ngomlenze wakho wasekunene phambili kwaye ubambe esi sikhundla imizuzwana engama-30. Kuphindaphindo lwesibini lomthambo, tshintsha imilenze kwaye wenze esi sikhundla ngomlenze wakho wasekhohlo ngaphambili.

Ungalibali ukuphinda le mithambo okwesihlandlo sesibini, ukwenza eminye imiphunga kunye nokuma okungagungqiyo ngomlenze wakho wasekhohlo ngaphambi kokuba udlulele kwimithambo ye-triceps.

Ukuzivocavoca i-triceps

1. Iitrikhi ezinesihlalo

Lo kuphela kwento oyenzayo kwisicwangciso efuna izixhobo ezongezelelweyo. Ukwenza oku, beka isitulo esizinzileyo okanye itafile ecaleni kwayo kwaye ubeke iintende zakho kumda wesihlalo okanye kwetafile. Yolula imilenze uhlale ngokuthe chu emgangathweni, ude wenze i-engile engama-90º ngeengqiniba zakho, kwaye ubuye umva, ngaphandle kokuchukumisa umgangatho, kuphela ngamandla e-triceps yakho. Phinda usebenzise imizuzwana engama-30.

Ukuba umthambo unzima kakhulu, zama ukubeka iinyawo zakho kufutshane, ngaphandle kokolula imilenze yakho, kuba oku kuya kunciphisa ubunzima obufunayo bokuphakamisa kunye nesihlunu.

2. Iitriceps ezingatshintshiyo

Yenza umthambo kwakhona, kodwa xa uyehla, bamba indawo imizuzwana engama-20 ukuya kwengama-30, kwaye ubuye umva emva kwelo xesha, uphumle.

Lo msebenzi ulungele ukuhambisa imisipha kwaye, ke, kunokubangela uvakalelo olukhulu oluvuthayo. Ukuba kubuhlungu kakhulu, zama ukugoba amadolo.

Phinda kwakhona la mithambo mibini kwaye, ekugqibeleni, thabatha ikhefu leesekhondi ezingama-30 ngaphambi kokuba uye kwimithambo. Ukuba awuseli manzi ngelixa uzilolonga, thatha ithuba lokusela amanzi kwaye uphinde ufumane amandla.

Ukuzilolonga kwethole

1. Ukuphakama kwethole

Yima ngenyawo uphakamise iinyawo de iminwe yakho ibe semgangathweni kwaye imilenze yakho ithe nkqo, emva koko uye emva ezantsi, kodwa ungabambi isithende sakho emgangathweni, uphinde unyuke kwakhona. Yenza lo msebenzi imizuzwana engama-30.

Ukunyusa ubungakanani bomthambo, kwenze ngonyawo olunye kuphela emgangathweni uze utshintshe unyawo lwakho kuphindaphindo lwesibini lomsebenzi.

2. Ithole elingatshintshiyo

Phinda umthambo odlulileyo kodwa ugcine indawo unyawo oluphakanyisiweyo, imizuzwana engama-20 ukuya kwengama-30. Ukuba wenza umthambo ngamandla angaphezulu, kuya kufuneka utshintshe iinyawo kukuphindaphinda okwesibini.

Yenza olu luhlu lweemithambo ezi-2 kwakhona ngaphambi kokuba uphumle imizuzwana eli-15 kwaye uqhubekele kwimithambo yesisu.

Ukuzivocavoca kwesisu

1. Isisu sichukumisa unyawo

Lala phantsi uze uphakamise imilenze yakho ngokuthe nkqo kangangoko unako, uze uphakamise umqolo wakho kancinci emgangathweni kwaye, ngeengalo ezithe nkqo, zama ukufikelela ngesandla sakho kufutshane nonyawo lwakho kangangoko. Beka umqolo wakho phantsi kwakhona, kodwa ungathobi imilenze yakho, kwaye uphinde imizuzwana engama-30.

Ukuba lo msebenzi unzima kakhulu, qala ngokwenza ukuhlala ngokwesiqhelo, uphakamise umqolo wakho kancinci emgangathweni kwaye ugcine iinyawo zithe tyaba phantsi.

2. Ukuhlala okungaguqukiyo

Phinda intshukumo yomthambo odlulileyo, kodwa gcina indawo xa umqolo wakho uphakanyisiwe kwaye izandla zisondele ezinyaweni zakho, imizuzwana engama-30 okanye ude ungakwazi ukuyithatha kwakhona.

Yenza olu luhlu lokuzilolonga elinye ixesha ngaphambi kokuba uqhubekele kwicala lokuzilolonga esiswini.

Ukuzivocavoca kwesisu esisemva

1. Ibhodi esecaleni inyuse isihla

Lala ngecala lakho kwaye uphakamise umzimba wakho uchukumisa kuphela ngengalo kunye neenyawo zakho phantsi. Gcina umzimba wakho uthe tye uze uthobe uze uphakamise isinqe sakho kancinci, kodwa ungaze uchukumise impundu yakho phantsi. Phinda le ntshukumo kangangemizuzwana engama-30.

Ukuba ufumanisa ukuba umthambo unzima kakhulu, yenza icala elisecaleni ligcine amadolo akho ethe tyaba phantsi.

2. Ibhodi esecaleni yeStatic

Phinda umthambo odlulileyo, kodwa endaweni yokuhla unyuse isinqe sakho, bamba indawo imizuzwana engama-30 ngaphandle kokulahla isinqe sakho.

Ungakulibali ukuphinda la manqaku kwakhona, kodwa tshintsha amacala ukuze usebenze izihlunu kwelinye icala lesisu, kuphindaphindo lwesibini. Emva koko phumla imizuzwana eli-15 kwaye uqhubeke nomsebenzi wokugqibela.

Uqheliso lokuzilolonga

1. Isikhundla esiphezulu

Ukwenza lo msebenzi, lala phantsi kunye nemilenze kunye neengalo ngqo, uze uphakamise imilenze kunye neengalo zakho kwaye ubuyele phantsi. Phinda usebenzise imizuzwana engama-30.

2. Static superman

Phinda umthambo odlulileyo, kodwa hlala kwindawo kunye neengalo kunye nemilenze yakho ephakanyisiweyo, njengoko kubonisiwe emfanekisweni, kwimizuzwana engama-30.

Phambi kokugqiba isicwangciso, phinda ezi mithambo mibini kwaye wolule ukunqanda ukonakala kwezihlunu. Nazi ezinye iindlela onokuzenza emva koqeqesho.

Ukonyusa ukukhula kobunzima bemisipha, funda ukuba ungatya ntoni, ngaphambi, ngexesha kunye nasemva koqeqesho, ukubonelela ngesixa esifunekayo samandla kunye neprotheni kule vidiyo ilandelayo: