Ukuzivocavoca umzimba okuPhezulu ukuKhanya kunye nokuQinisa iiNdawo ekunzima ukufikelela kuzo

Umxholo

• Deadlift ukuya Row
• Umatshini wokushicilela weWindmill
• Umlenze omnye we-RDL + Umqolo
• Kusasa ngokuLungileyo + cofa ngokuthe tyaba
• Iplanethi yeRow Press eguqukayo
• Umqolo wenja ezantsi
• Ubunzima bomzimba ITY
• Superman Superman
• Uphengululo lwe

Yithi ndlela-ntle kumqolo obuyileyo kunye ne-bra bulge (dontcha ulithiyile elo binzana?) Ngonaphakade. Le mithambo ikhawulezayo nesebenzayo yomqolo ongentla iya kuba yitoni kwaye iqinise ezo ndawo kunzima ukufikelela kuzo kwimizuzu nje eli-10. Lo msebenzi wokuzilolonga udibanisa intshukumo yamandla omzimba uwonke kunye nokuzilolonga okujoliswe kuko umva ukuya kwithowuni kwaye uchaze umqolo wakho ngelixa utshisa iikhalori kwaye unika umbindi wakho umthambo owomeleleyo, nawo. Dlulisa kwezi ntshukumo zokuzilolonga okugxile ngasemva, okanye ubambe i-10-minute ye-10 ye-booty band yokuzilolonga kunye ne-triceps yokuzilolonga ukuze ufumane ukutsha okukhulu ngakumbi.

Uya kudinga: Iseti yee-dumbbells eziphakathi kunye nomatshini wokuzilolonga

Ingaba isebenza kanjani: Yenza intshukumo nganye kwividiyo. Ukuba ufuna ukubila okungaphezulu, phinda le setyhula elinye okanye amabini amaxesha ngaphezulu kokuhlaselwa okungangemizuzu engama-20 ukuya kwengama-30.

Deadlift ukuya Row

A. Yima ngeenyawo ububanzi benyonga ngaphandle, iidumbbell phambi kwesinqe, iintende zijongana.

B. Hinga ezinqeni ukwehlisa iidumbbells phambi kweewins. Qinisekisa ukuba ugcine undoqo ubandakanyekile kwaye ubuyele ngqo kuyo yonke intshukumo.

C. Phakamisa i-torso ukubuyela kukuma ngelixa ujikelezisa iintende ukuze ujonge phezulu. Umqolo we-dumbbells ngasemva, ucinezela amagxa ehlombe phantsi nangasemva.

D epheleleyo. I-dumbbells ezisezantsi kunye nehenjisi phambili ukuqala ukubulawa okulandelayo.

Phinda umzuzu omnye.

Umatshini wokushicilela weWindmill

A. Yima ngeenyawo ukubanzi kancinane kunobubanzi begxalaba ngaphandle, zombini iinyawo zajika malunga ne-45 degrees ekunene. Bamba i-dumbbell kwisandla sasekhohlo, esirhabaxa kubude begxalaba. Isandla sasekunene siphambi kwethanga lasekunene, intendele phambili, ukuqala.

B. Ngelixa uzama ukugcina umlenze wasekhohlo ngqo (ngokugoba okuthambileyo edolweni), tyhala i-hip ekhohlo ngaphandle. Hinga ezinqeni ngelixa ngaxeshanye ucinezela i-dumbbell ukuya eluphahleni. Vumela isandla sokunene ukuba silandelele ngaphakathi komlenze wasekunene.

C. Zama ukubamba umhlaba ngesandla sakho sokunene kunye nomzimba ophezulu ohambelana nomgangatho.

D epheleleyo. Ukuguqula isindululo sokubuyela kwindawo yokuqala.

Phinda umzuzu omnye, uphinde uphinde kwelinye icala.

Umlenze omnye we-RDL + Umqolo

A. Yima ngonyawo lwasekhohlo, kunye neenzwane zasekunene zidibana nomgangatho, kunye ne-dumbbell esandleni sasekunene phambi kwe-hip, intende yesandla ijonge ekuqaleni.

B. Ukuxhoma esinqeni, ezantsi ukuya kumlenze omnye waseRomania, ukukhaba unyawo lwasekunene ngasemva ngelixa uthoba i-dumbbell ukuya kubude beshin. Gcina ama-hips kunye namagxa anesikwere kuyo yonke intshukumo.

C. Nje ukuba i-torso ifane nomgangatho, layisha i-dumbbell ukuya kubude besifuba.

D epheleleyo. Yehlisa i-dumbbell, emva koko ubuyisele umva kwisindululo sokubuyela kwindawo yokuqala.

Phinda umzuzu we-1, uze uphinde kwelinye icala.

Kusasa ngokuLungileyo + cofa ngokuthe tyaba

A. Yima ushiye i-hip-width ububanzi, i-dumbbell kwisandla ngasinye, uqhekezwe kumphakamo wegxalaba neentende zijonge phambili.

B. I-Hinge esinqeni kwaye utyhale i-butt umva ukuthoba i-torso ehambelana nomgangatho. Gcina isiseko sokuzibandakanya kwaye ubuye ngqo kuyo yonke intshukumo.

C. Kanye ngokufana, cinezela i-dumbbells phambili, i-biceps ngeendlebe.

D epheleleyo. Tsala ubunzima kwakhona, ucofe amagxalaba, emva koko uvuke uye kwindawo yokuqala.

Qhubeka ngomzuzu omnye.

Iplanethi yeRow Press eguqukayo

A. Qala kwindawo ephezulu yeplanga ngedumbbell esandleni ngasinye, iinyawo zibe banzi kunobubanzi bamagxa ngaphandle.

B. Tsala ingalo yasekunene uyibuyisele emgceni, ngelixa ujikeleza iinyawo ukwalatha iinzwane ngasekunene, kwaye uvule isifuba uye ngasekunene.

C. Cinezela ngasekunene dumbbell eluphahleni, intende ejonge ngasekunene.

D epheleleyo. Buyisa intshukumo ukuze ubuyele kwindawo yokuqala, ubeke ngononophelo i-dumbbell phantsi. Phinda kwelinye icala.

Qhubeka utshintshana ngomzuzu omnye.

Umqolo wenja ezantsi

A. Qala kwindawo yokurhubuluza ibhere (indawo ekubekwe kuyo itafile kuzo zone iidolo ziphakanyisiwe ngamadolo). Iidumbbells zisemgangathweni phakathi kwezandla.

B. Shift isinqe ngasemva kwaye yolule imilenze ukuya kwindawo esezantsi yenja.

C. Xhumela inyawo uye emhlabeni ngaphandle kwezandla kwisikwere esisezantsi.

D epheleleyo. Nge-torso ehambelana nomhlaba kunye nomqolo osicaba, thatha ii-dumbbells kwaye wenze umqolo ogobileyo.

E. Buyisela iintsimbi phantsi, emva koko ubeke izandla phantsi. Tsibela iinyawo ngasemva ukuze uthwale indawo yokukhasa ukubuyela kwindawo yokuqala.

Phinda umzuzu omnye.

Ubunzima bomzimba ITY

A. Yima ngeenyawo ububanzi be-hip-width ngaphandle, amadolo athambile, ama-hips ngasemva, kunye neengalo emacaleni. Gcina umva tyaba kwaye ujinga phambili malunga ne-45 degrees.

B. Phakamisa iingalo phambili, i-biceps ngeendlebe, ugcine izithupha phezulu, wenze "I" nge-torso. Umzantsi ubuyele kwindawo yokuqala.

C. Phakamisa iingalo ukuya emacaleni, izithupha phezulu, ukwenza u "T" ngomzimba. Ezantsi umva ukuya kwindawo yokuqala.

D epheleleyo. Yandisa iingalo ngasemva, ubhontsi phezulu, wenze i-upside-down "Y" kunye nomzimba. Ezantsi umva ukuya kwindawo yokuqala.

Phinda umzuzu omnye.

Superman Superman

A. Lala ngobuso phantsi, iingalo zolulelwe phambili, ii-biceps ngeendlebe.

B. Yenza i-superman, uphakamise iingalo nemilenze phezulu emgangathweni, entloko nasentanyeni.

C. Ukubamba esi sikhundla, tsala iingqiniba phantsi kunye nezandla ubuyisele emagxeni, ucinezela amagxa egxalaba ezantsi nasemva.

D epheleleyo. Ukubamba esi sikhundla, wandisa iingalo ukuze izandla zifikelele emacaleni, ecaleni kwezinqe.

E. Ukuguqula intshukumo ukubuyela kwindawo yokuqala.

Phinda umzuzu omnye.

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Uphengululo lwe