Xa uqala ukungena kwindawo yokuzivocavoca, zeziphi iintshukumo ekufuneka uqale ukuzilolonga? Ukomelela akunakuphoswa ziintshukumo ezimbalwa zegolide ezihlanganisiweyo, ukhe waziqhelanisa?

Inyathelo 1: Ibhentshi yokucofa

I-bench press inokwahlulwa ibe yi-barbell bench press, i-dumbbell bench press, iyakwazi ukwahlula-hlula ibe yi-oblique i-bench press, i-flat bench press, i-oblique ye-bench press, i-bench press ikakhulu i-exercises yesifuba, i-triceps kunye ne-deltoid muscle bundle.

Xa ucinezela ibhentshi, kufuneka uzive amandla emisipha yakho yesifuba, kunokuba amandla eengalo zakho. Xa uqeqesha, kufuneka unikele ingqalelo kukhuseleko, yinkosi indlela esemgangathweni yokuxoka kunye namandla, kwaye ungabethwa sisixhobo.

Inyathelo lesi-2: Utsalo

Eli nyathelo kukusebenzisa imisipha yangasemva kunye ne-biceps edibeneyo, abaqalayo ukuba abanakukwazi ukugqiba ngaphezu kwe-3 yoqeqesho lokutsalwa ngokulandelelana, ungaqala ukusuka kutsalo oluphantsi, uphucule kancinci amandla emisipha kwaye uzame ukutsalwa okusemgangathweni. -phezulu.

Isenzo sesi-3: Tsala nzima

Esi senzo sinokwahlulwa sibe yi-flexion umlenze ukutsalwa kanzima kunye nomlenze othe ngqo ukutsalwa kanzima, okunokuzinzisa umqolo, ukuphucula amandla abo angundoqo, kodwa nokusebenzisa iqela lemisipha yangasemva, kodwa usebenzise i-gluteus maximus, ukuze iimpundu zakho zibe zintle ngakumbi.

Isenzo 4, dumbbell igxalaba push

Le ntshukumo inokuqhutyelwa kwi-deltoid anterior bundle, i-triceps, xa unokuphakamisa ii-dumbbells ze-15KG, oku kuthetha ukuba amahlombe akho sele ebanzi kakhulu kunokuba kunjalo ngoku.

Isenzo 5. Ubunzima be-squat

I-squats yintshukumo yegolide yokusebenzisa izihlunu ze-buttock kunye nomlenze wemilenze engezantsi, kwaye inokuqhuba ukuphuhliswa kwesinqe kunye nesisu sesisu, kukunceda uphucule ijika le-buttock kunye nomlenze, ukuphucula ukuzinza kunye namandla okudubula. amalungu asezantsi.

Abaqalayo banokuqala ngee-squats zamahhala, benze umthambo kanye rhoqo ngeentsuku ze-2-3, kwaye emva koko uzame i-squats ethwala ubunzima njengoko amandla emisipha ephucula kwaye ukulibaziseka kwe-muscle kuphucuka, okunokuvuselela ngakumbi imisipha.

Isenzo 6. Goba iingqiniba kunye neplanga lengalo elithe tye

Esi senzo kukusebenzisa iqela eliphambili le-muscle, ukuphucula amandla angundoqo wesenzo esidibeneyo, kunokuphucula intlungu ye-back back, i-muscle strain, kubandakanywa i-hump kunye nezinye iingxaki, ukukunceda ukuba ulolonge i-posture echanekileyo, ukunciphisa ithuba lokulimala ebomini.