Ukuzivocavoca kwebhande leRubber

amabhande okunwebeka

I-Los ukuzivocavoca ngamabhande erabha noma amabhande okunwebeka abe ngomunye wabaluleke kakhulu uma kuziwa ekuqeqesheni. Yiqiniso, akumangazi. Kuyiqiniso ukuthi phakathi kwezinzuzo zayo sithola ukuthi ngenxa yabo, kunengozi ephansi yokulimala, kepha futhi sizonciphisa ubuhlungu obubangelwa ukugcwala ngokweqile.

Sizothola ukuhamba ngokwengeziwe, ukulinganisela futhi-ke, sizokwakha ubukhulu bemisipha obuningi. Ngaphandle kwalokho singabathola kalula futhi njalo ngamanani entengo. Yini enye esingayicela? Thatha nje okwakho bese usebenza ngalezi zivivinyo ngamabhande enjoloba esikukhombisa wona namuhla. Usukulungele?

I-Bicep Curl

Kungokunye kokuzivocavoca okuyisisekelo futhi okulula kakhulu, kepha futhi kuyasisiza ukukwenza qinisa ama-biceps. Esikhundleni sokukwenza ngezisindo noma ngama-dumbbells, sizokwenza ngamabhande okunwebeka. Kulokhu sizosukuma sibambe iteyipu sobabili. Ngenkathi izandla ngaleso sikhathi ziphansi. Ekuqaleni kokuzivocavoca sidonsa ibhande phezulu ngengalo ngayinye, kuze kube yilapho izibhakela zisezingeni lesifuba. Yenza ama-reps ayi-10 futhi ugcine umoya omuhle.

umzimba amabhande enjoloba

Ukuzivocavoca kwebhande leRubber: Ukuqeqeshwa kweTriceps

Mhlawumbe sihlala sinaka kakhulu ama-biceps, kepha i- ama-triceps akukude emuva kuleli cala. Ngakho-ke futhi kufanele uyijwayeze ukubona izingalo ezinamandla. Kulokhu, ngonyawo olulodwa sibambe ibhendi kanti elinye silibeka phambili. Izandla zibambe omunye umkhawulo wetheyiphu endaweni yentamo. Manje kungumbuzo wokwelula izingalo ubabuyisele endaweni yabo yokuqala ngemuva kwekhanda. Gxila kokuzivocavoca umzimba, kufanele uzwe ukusikwa.

Irowu nesikwele

Kuyiqiniso ukuthi kunezivivinyo eziningi nezinhlobonhlobo ezinamabhande enjoloba esingazithola. Kepha kulokhu, siyayithanda inhlanganisela yokwenza kusebenze izingalo nemilenze. Kulokhu kuzofanele sibambe injoloba endaweni ezinzile. Enye ingxenye yalo, siyibamba ngezandla ngenkathi simi phambi kwayo. Manje siqukethe ukuguquguquka nokwelula izindololwane ngasikhathi sinye njengoba senza i squat. Umnyakazo owokugwedla okujwayelekile futhi lapho izindololwane sigobile, sekuyisikhathi sokugcwala.

Ukuzivocavoca ngamabhande okunwebeka kushintshana imilenze nezingalo

Sesivele sibona ukuthi kukhona izivivinyo ezivivinya izingalo kuphela ezinye imilenze. Kepha kwesinye isikhathi singathola inqubo esevele ihlanganisa enye nenye. Yini eyenza kuphelele ngokwengeziwe nokuthi ngesikhathi esincane, sikwenzile. Ukuphoqa ibhande emadolweni kuzokwenza vivinya zonke izindawo zomlenze. Okufanayo kuzokwenzeka lapho sibayisa engxenyeni yezihlakala. Njengoba ngokwenza amandla amancane lapha, sizophinde sisebenze yonke ingalo nengalo. Ukuze uthole ugqozi olwengeziwe, ungaphuthelwa yisigaba samavidiyo esikushiya ngaso.

Shaya ngamabhande erabha

Uma ama-squats eyisisekelo, ama-squats uqhubeka nabo babengeke basale ngemuva. Ngakho-ke, akukho okufana nokubamba injoloba ngonyawo olulodwa oluzobe luphambili. Omunye umlenze nguyena owenza igxathu uqobo. Yize njengoba wazi, njalo nge-10, sizoshintsha imilenze. Izingalo kufanele zigobeke ngezibhakela ezingeni lesifuba. Lapho sithi gxathu, amadolo ayajikajika futhi injoloba ithambile. Ngenkathi lapho sisukuma, irabha lizoqina kakhulu ukufaka amandla amancane kulezo zingalo.


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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.