Ukomelela kwabaqalayo kufuneka kuqale koluphi uqeqesho lwentshukumo olungcono?Kufuneka siqale ngeentshukumo ezidibeneyo, ezinokuqhuba amaqela amaninzi e-muscle ukuba athathe inxaxheba ekuphuhliseni, kunye nokusebenza kakuhle kwe-muscle kuya kusebenza ngakumbi kunokunyakaza okukodwa.
Yabelana nge-7 ikhompawundi yegolide eshukumayo ukukhuthaza ukukhula kwezihlunu, ukhetho lokuqala lwabaqalayo kukuqina!
Isenzo 1. Ubunzima be-squat

Esi sesona senzo sekhompawundi esibaluleke kakhulu ekuqeqesheni ukuqina, esinokusebenzisa izihlunu zempundu kunye nemilenze yamalungu asezantsi, kwaye ikwakhuthaza ukuphuhliswa kwesinqe kunye nezihlunu zesisu.Iqela lemisipha yomlenze liqela elikhulu lemisipha yomzimba, kwaye asikwazi ukungayihoyi ukuphuhliswa kweqela lemisipha yomlenze xa uqeqesho lokufaneleka, ngoko ke, i-squat kufuneka yongezwe kwisicwangciso sokufaneleka.
Iimfuno zesenzo: ukuma komgama obanzi, qinisa esinqeni kunye nezihlunu zesisu, uze ucofe ngokucothayo, amadolo akabambeki, kodwa ukuze kugcinwe ulungelelwaniso lwamalungu amadolo anokugqithisa uzwane, xa ithanga lilingana nomhlaba, ngokucotha ubuyele indawo yokuma.

Inyathelo 2: Utsalo
Lo ngumsebenzi wegolide wokusebenzisa iqela lezihlunu zomzimba ophezulu, kodwa abaninzi abaqalayo bahlala bengakwazi ukugqiba intshukumo esemgangathweni yokutsalwa, ngeli xesha sinokusebenzisa i-elastic band okanye isitulo ukunciphisa ukuxhathisa komzimba, ukukhokela. intshukumo epheleleyo yokutsalela phezulu.
Njengoko uphucula umqolo wakho kunye namandla engalo, uya kukwazi ukugqiba ukutsalwa ngaphezulu, kwaye emva koko uzame ukutsalwa okusemgangathweni.Yenza ngaphezu kwe-6 ukuya kwi-8 uphindaphindo rhoqo xa uziqeqeshela iiseti ezi-5.

Isenzo sesi-3: Tsala intsimbi ehlabayo ngamandla
Esi senzo kukusebenzisa izihlunu ezisezantsi kunye ne-gluteus muscle action compound, sinokuqala kwi-barbell yoqeqesho olunzima lokutsalwa, gcina isinqe kunye nomva ngokuthe tye, ugobe kancane idolo, iingalo ezikufutshane nomzimba, vumela i-barbell ukusuka emhlabeni idonsa. phezulu, uve amandla emisipha yangasemva.Yenza uphindaphindo lwe-10 ukuya kwi-15 kwiiseti ezi-4.

Isenzo se-4, ukuguquguquka kwengalo yebar ehambelanayo kunye nokwandiswa
Le ntshukumo inokusebenzisa i-triceps, izihlunu zesifuba ezisezantsi kunye nezihlunu ze-deltoid zamagxa, yintshukumo yegolide edibeneyo enemisebenzi emininzi.
Xa uqeqesho, umzimba akufanele uncike phambili kakhulu, i-elbow kufuneka ibe kufuphi nomzimba, kwaye isantya soqeqesho akufanele sikhawuleze ukuphepha uncedo lwe-inertia.Yenza uphindaphindo lwe-10 ukuya kwi-15 kwiiseti ezi-4.

Inyathelo lesi-5: Ibhentshi yebarbell yocinezela
Le yintshukumo yegolide yokuthoba izihlunu zesifuba sakho kunye nokuphucula amandla engalo yakho.
Iimfuno zesenzo: kufuneka ubambe ngokupheleleyo i-barbell, xa uqeqeshelwa ukutshona amagxa, amagxa amagxa awayitshixi, ukuphepha ukugubha i-barbell.Xa utyhalela phezulu ibha, yiva amandla emisipha yesifuba, kwaye ungahambi ngokukhawuleza ukuphepha ukuboleka ngokugqithisileyo kwengalo.Yenza uphindaphindo lwe-10 ukuya kwi-15 kwiiseti ezi-4.

Hambisa isi-6: Cinezela i-Barbell
Lo ngumsebenzi we-ace wegxalaba oya kunceda ukomeleza i-deltoids yakho ngelixa uphuhlisa izihlunu zengalo yakho.Ukukhetha umshicileli omileyo kunokomeleza izihlunu zakho eziphambili kunye nokuphucula ukuzinza kwakho.
Iimfuno zentshukumo: Intsimbi yentsimbi ibekwe phambi kwentamo, igcine indawo yokuma, emva koko ityhale kancinci intsimbi, ukuze ingalo esuka kwingqiniba egobileyo ijonge ngokuthe chu ukuya entloko, igcine inkqo yentsimbi yokuma, iingalo nomzimba. gcina umgca othe ngqo njengomgangatho.

Inyathelo lesi-7: Ibhokhwe ime ngeenyawo
Sisoloko sikutyeshela ukuqeqeshwa kwemisipha engundoqo, kwaye ukunyuswa kwebhokhwe yintshukumo yegolide yokusebenzisa izihlunu ezingundoqo, ezinokuphucula amandla ethu angundoqo kunye nokuphucula ukusebenza kwezemidlalo.Kubasebenzi bekhola emhlophe, inokuphucula ingxaki yeentlungu ze-creatine kumqolo ophantsi.Yenza uphindaphindo lwe-15 kwiiseti ezi-4.