Indlela uqeqesha imilenze yakho?

Abaningi imfundamakhwela "ewa" gxila esifubeni, isisu ingalo imisipha kuyilapho imisipha imilenze , base behamba phambili yesibili. Noma kunjalo, ngokuvamile hhayi kangako njengoba izandla noma esifubeni ngoba, njengoba kungaba iwubuphukuphuku kungase kuzwakale, esikhathini esiningi kukhona ibhulukwe. Ngakho ngokuvamile in the gym, ungabona "abasubathi" wosuku yokugcina opha umzimba omuhle, kodwa imilenze mncane, ngokusobala okuyinto kudala Ngokuphambene nalo lonke umzimba.

Okufanele ukwenze uma esifubeni nezandla zakho wasebenza kahle, kodwa izitho aphansi liyafana pair of izinduku zokuhamba, esishukumisela umzimba wakho? umsebenzi umlenze kuleli cala - kuphela indlela yokuphuma. Yini okudingeka uyenze ukuze opha ngaphambili ethangeni, kodwa engakutholi ukukhuphuka ekhona ubukhulu ezinqeni okhalweni? isixazululo Good kuyoba supersets. Njengoba isibonelo, ezine amasethi squats ngamashumi amabini anamine amasethi 20 Umlenze izandiso.

Nokho, uma-ke lags ngemuva biceps lezinqulu yakho, bese uvumelane elinye iqoqo umzimba. "Dead Rod" - ezine amasethi izikhathi nanhlanu eguqa imilente isikhundla lisalele - ezine amasethi izikhathi ezingamashumi amabili. Mhlawumbe omunye kuyokushiya umangele 20 ezinikezwa ilandelana izivivinyo kwi hip. Lokhu kuyadingeka ukuze imisipha kwamathanga kahle "Shake up" begodu siqinise. Ukuze uqhathanise, izikhathi 10 ilandelana - lena ukuze lisebenze eziyinkimbinkimbi kwimodi ejwayelekile.

Wena ugcwalise ikhefu phakathi amasethi? Kungcono ngalesi sikhathi ukuze afeze cross-isandiso umlenze uze uzizwe uvutha ukuzwa oqinile imisipha. Khona-ke ungakwazi ukukhokhela ukuba baphumule kancane bese yenza isivivinyo futhi. Le ndlela muhle yokululama amaqembu kwemisipha, okuyinto ngokucacile "emuva."

Enye indlela ezilula kodwa eziphumelelayo kakhulu. enza njalo squats, kancane kancane ukwandisa isisindo sayo. Kulokhu, ekusebenziseni umlenze wenziwa kanye kanye ukudonsa imisipha emuva nezingalo. Umgomo esiphezulu ezingase sizibeka ukuzivocavoca, ukugcwaliseka squats amabili nge isisindo okulingana ezimbili izikali zomzimba wayo. Yiqiniso, azodinga ukulungiselela eside kakhulu, kodwa lapho ungakwenza, akukho ekhethekile umzimba for imilenze ukopha kunanoma iyiphi enye imisipha ayidingekile.

Ngokwenza le umzimba, silinganisele futhi ngokucophelela, kancane kancane ukwandisa isisindo bar. Futhi khumbula ukuthi umlenze umsebenzi efana okungenhla kukuthatha amandla amaningi, ngakho zama ukungazivezi overtrain, kungenjalo kungaba nemiphumela eyinhlekelele umzimba wakho. Futhi bagcine amathiphu ahlinzekwa ngezansi.

Jwayelekile ukuqeqeshwa umlenze kuhilela kokwenza amadolo egoba ezijulile. entengo amplitude lapho kungafanele khona. Ukuze okhalweni lwakho alandanga, usebenzisa ibhande bese ulandela inani elikhulu ezinikezwa ekusebenziseni efanayo. Hamstrings kumelwe uqhubeke quadriceps, kungenjalo uqale ukuzilolonga biceps. Qiniseka ngaphambi kokuba uqale, kuthathe isikhathi ukuxoxa-up ukulungiselela imisipha yakho futhi kuncishiswe ingozi yokulimala izici zomzimba.

Akukona banethuba ukwenza izivivinyo ejimini, nezinye izindawo okhethiwe. Nokho ukuqeqesha imilenze ekhaya kungaba ngendlela efanayo. Kuyinto okufanayo isisindo squats (ibha ungayithola enye by yimuphi omunye projectile, ezifana esikhwameni elayisi), for uzotshala imisipha ithole - kuyanda on izinzwane zakho nge izisindo. Ukuze isifundo wenza imisipha umlenze curls nge dumbbells exhunywe ngezinyawo, futhi zifezeke ethangeni kwangaphakathi ababulawa imininingwane nemilenze ngezingubo Wegazi. Ngakho, uzotshala endlini - kungcono akunzima kangako, itholakala kunoma ubani nesithakazelo kanye nezinhlamvu kunesidingo.

Ngakho uzwane Amazing ukuthi nakanjani kudingeka kwenziwe kanye nezinye izinhlobo sawo esiningi. Kodwa yena uthola indawo yesibili. Ngakolunye uhlangothi, kahle ulele nemilenze aphansi oluyosichezukisa nokunakwa nezinye izingxenye zomzimba, ukuba zibukeke ukunciphisa ububanzi emahlombe futhi ubukhulu isandla, kanti ngakolunye, ngokweqile ukopha zazo kungenzeka ziholele ukubhujiswa uqwanga evele. Ngakho-ke, ukuqeqeshwa imisipha yemilenze kumele kwenziwe kaningi kakhulu, kwanele 3-4 izikhathi ngenyanga.