Isifuba: Ukuzivocavoca okuhle kakhulu ukukhula nokuchaza

-Delile

• Ukuzivocavoca okungu-5 ukwandisa isifuba
• 1. Imishini ebhentshini yokuthambekela enama-dumbbells
• 2. Ukucindezela kwebhentshi nge-barbell
• 3.Sinks in the bars parallel
• 4. Ukuphusha
• 5. I-Crossover ngesibambo esiphezulu

Uhlelo lokuqeqesha ukuthuthukisa isifuba kufanele lubandakanye izinhlobo ezahlukahlukene zokuzivocavoca ngoba, yize zonke izingxenye zemisipha zisebenza ngesikhathi sokuqeqeshwa, kunezivivinyo ezithile zokugxila kakhulu endaweni eyodwa noma ezimbili. Ngakho-ke, kuhlale kubalulekile ukuhlanganisa ukuzivocavoca izingxenye ezahlukahlukene zesifuba, ukuthola isicubu esithuthuke kakhulu nesilinganayo.

I-pectoral yiqembu lemisipha elihlukaniswe ngemisipha emibili emikhulu: i-pectoralis enkulu ne-pectoralis encane. Ngokuvamile, iqembu elisetshenziswayo ejimini nangezinhloso zobuhle liyisivikelo sesifuba esikhulu kunazo zonke, esiphezulu futhi, ngakho-ke, liyabonakala kakhulu. Kodwa-ke, lo msipha uphinde uhlukaniswe waba izingxenye ezincane ezi-3: ngaphezulu, phakathi nendawo nangaphansi, okudinga ukusetshenzwa.

Njenganoma ikuphi okunye ukuqeqeshwa kwamandla, umthwalo okhethiwe kufanele uvumelane namandla omuntu ngamunye, ngoba uma ukhuluphele ngokweqile, kungaholela ekwenzeni okungafanele kokuzivocavoca. Kubalulekile ukuthi umuntu azi ukuthi ukukhula kwesisindo semisipha kuthatha isikhathi esithile, futhi ngeke kusheshe ngoba umthwalo uyanda.

Futhi hlola amathiphu ayi-8 okuthola imisipha ngokushesha.

Ukuzivocavoca okungu-5 ukwandisa isifuba

Uhlelo lokuqeqesha kufanele lubandakanye okungenani izivivinyo ezihlukene ezi-3 kuye kwezingu-4, ezifinyelela kokubili kwe-pectoralis enkulu kunazo zonke. Ngakho-ke, okuhle ukukhetha phakathi kokuzivocavoca okulandelayo:

1. Imishini ebhentshini yokuthambekela enama-dumbbells

Ukuvivinya umzimba okugxile ekusebenzeni: i-pectoral ephezulu.

Lokhu kuvivinya kufanele kwenziwe ebhentshini lokuzivocavoca okufanele libekwe ngokuthambekela ngokuya ngokuya komfundisi. Ngemuva kwalokho kufanele:

1. Lala ngomhlane ebhentshini elithambekele, ubambe ama-dumbbells ngesisindo esifanele;
2. Nweba izingalo zakho zibheke phezulu emzimbeni wakho, uze ucishe uthinte enye nge-dumbbell nangezindololwane zakho eziguquke kancane;
3. Yehlisa izingalo zakho, kuze kube yilapho uzwa isifuba sakho selula futhi kuze kube yilapho izingalo zakho zakha u-90º angle. Ngalesi sikhathi umuntu kufanele aphefumulelwe;
4. Phakamisa ama-dumbbells afike endaweni yokuqala, ukhiphe umoya emaphashini ngenkathi wenza ukunyakaza.

Amasethi ama-4 wokuphindwaphindwa okungu-8 kuye kwayi-12 kufanele enziwe, aphumule cishe umzuzu owodwa phakathi kwesethi ngayinye. Ithiphu elihle ukuqala ukuzivocavoca ngama-dumbbells alula futhi ukhuphuke kancane kancane, njengoba inani lokuphindaphinda lincipha. Isibonelo esihle ukwenza i-12-12-10-8, ngokwesibonelo.

Lokhu kuvivinya umzimba kungenziwa futhi ngebhentshi elingu-0º, okungukuthi, ngokuvundlile, noma kunjalo, kulokhu i-pectoral ephakathi izosetshenzwa kakhulu, esikhundleni saphezulu.

2. Ukucindezela kwebhentshi nge-barbell

Ukuvivinya umzimba okugxile ekusebenzeni: i-pectoral emaphakathi.

Lokhu kungenye yezivivinyo zakudala ukuqeqesha isifuba, kepha futhi kuyinkimbinkimbi futhi kunomphumela omkhulu wokwandisa isifunda esiphakathi nevolumu yesifuba. Ukuze wenze umsebenzi ngendlela efanele kufanele:

1. Beka ibhentshi ngokuvundlile ulale ngomhlane;
2. Bamba i-barbell ngezandla zakho zihlukaniswe ububanzi behlombe;
3. Yehlisa ibha, uguqule izingalo zakho kuze kube yilapho ibha ikuthinta esifubeni bese uhogela ngesikhathi sokuhamba;
4. Nweba izingalo futhi, ucindezele ibha kuze kube yilapho izingalo zinwetshwa ngokuphelele. Kule nhlangano, umoya kufanele ukhishwe emaphashini.

Kufanele kube namasethi ama-4 okuphindaphindwayo okungu-8 kuye kwayi-12, aphumule cishe umzuzu owodwa phakathi kwesethi ngayinye.

Lokhu kuvivinya umzimba kungenziwa ngosizo lomunye umuntu, ikakhulukazi lapho uzama ukukhulisa isisindo se-barbell, ukuyivimbela ukuthi iwele esifubeni. Ngenye indlela, ungenza futhi lo msebenzi usebenzisa ama-dumbbells, esikhundleni se-barbell.

3.Sinks in the bars parallel

Ukuvivinya umzimba okugxile ekusebenzeni: i-pectoral ephansi.

Ukucwilisa kuvame ukusetshenziselwa ukuqeqesha ama-triceps, noma kunjalo, ukuhluka okuncane kulo msebenzi kungasiza ukuthuthukisa ngokushesha indawo yesifuba esezansi. Ukuze wenze kanjalo, kufanele:

1. Bamba imigoqo efanayo ngezandla zombili, ugcine izingalo zakho ziqondile;
2. Goba izingalo zakho kancane uze ufike ku-90º engela, bese uncika umzimba wakho phambili kancane;
3. Buyela emuva uphinde welule izingalo zakho futhi uze ufike endaweni yokuqala.

Okufanelekile ukwenza amasethi ama-4 okuphindaphindwayo okungu-8 kuye ku-12, uphumule cishe umzuzu owodwa phakathi kwesethi ngayinye.

Kulokhu kuvivinya umzimba, kubaluleke kakhulu ukuzama ukugcina isifuba sitshekele phambili njengoba wehla, ukuqinisekisa ukuthi amandla asetshenziswa kakhulu esifundeni esiphansi sesifuba ohlose ukusebenza kuso.

4. Ukuphusha

Ukuvivinya umzimba okugxile ekusebenzeni: i-pectoral emaphakathi.

Ukuzivocavoca okulula nokufinyeleleka kunoma ngubani yi-flexion, okuthi, ngaphezu kokusebenza kwesifuba esiphakathi, futhi kusize ukuqinisa izingalo futhi kungenziwa ekhaya. Ukwenza ukuzivocavoca kufanele:

1. Hlala endaweni epulangwe, izingalo zakho zikude nehlombe;
2. Yehlisa futhi uguqule izingalo zakho kuze kube yilapho uthinta isifuba phansi, ugcine izindololwane zakho ngaphandle ne-abs yakho inenkontileka;
3. Yenyuka futhi, ubuyele endaweni yokuqala.

Lo msebenzi kufanele wenziwe ngamasethi ama-4 okuphindaphindwayo ayi-15 kuye kwangama-30.

5. I-Crossover ngesibambo esiphezulu

Ukuvivinya umzimba okugxile ekusebenzeni: pectoral engenhla naphakathi.

Lokhu kuyindlela enhle yokuqedela ukuqeqeshwa kwesifuba, okuthi ngaphezu kokusebenza ingxenye engenhla nesiphakathi yesifuba, futhi kusiza ekuchazeni isifunda esiphakathi kwezicubu ezimbili zesifuba, okwenza kube nencazelo enkulu. Ukwenza lokhu, sebenzisa umshini wekhebula bese ulandela izinyathelo ezingezansi:

1. Bamba zombili izibambo zedivayisi yekhebula;
2. Donsela izibambo phansi, kuze izandla zithinte phambi kwesinqe, ugcine izindololwane zigobile kancane;
3. Buyela endaweni yokuqala izandla zakho zisezingeni lehlombe.

Ungenza amasethi ama-4 wokuphindaphinda okungu-12 kuye ku-15 bese uphumula cishe iminithi eli-1 phakathi kwesethi ngayinye.