Ukuzivocavoca ukukwenza ejimini okuphelele kakhulu

Ukuzivocavoca ukukwenza ejimini

Uma ungazi ukuthi uzoqala kuphi ejimini, sikusiza ngakho. Ngoba kuyiqiniso ukuthi kwesinye isikhathi siqala ukwenza uchungechunge, ukuqeqesha iqembu elithile lemisipha kuphela futhi okuhle ukuthi sizinikezela kokuningi, noma sikushintshe ngezinsuku noma ekuziqeqesheni, njengoba uthanda. Ngabe ufuna ukwazi ifayela le- ukujwayeza ukukwenza ejimini?

Ngokuqinisekile eziningi zazo usuyazazi, kepha sizokutshela ukuthi iziphi ezingaphelela kakhulu kuwe. Ngakho-ke, uzokwazi ukushiya ukuqeqeshwa kwakho kuvuselelwe ngokuphelele noma kuvuselelwe ngokuphelele, ukwazi lokho ngokuzivocavoca umzimba okumbalwa uzobe uzivocavoca umzimba wonke. Akuwona omunye wemibono emihle? Ungaphuthelwa yikho konke okulandelayo.

Umshini wezempi, ukuzivocavoca okuyisisekelo kwamahlombe

Mhlawumbe ekhaya awunazo izinsimbi noma imigoqo, ngakho-ke okunye kokuzivocavoca ongakwenza ejimini yilokhu. Imayelana ne- umshini wezempi ozosenza sisebenzise amahlombe. Yize emuva nakho kuzobandakanyeka ngendlela ethile. Ukwenza lokhu, singathatha izinsimbi ezithile noma ama-dumbbells esandleni ngasinye, noma ngabe uma uthanda ungazisiza nge-bar bese ubeka idiski ekugcineni ngakunye. Lokhu kuzokuvumela ukuthi uphakamise isisindo esifanele izidingo zakho. Ukuzivocavoca kuqukethe ukugcina izindololwane zigobile, ukugcina izandla ezingeni lesifuba, ukuhambisa ukuphakamisa izingalo ngaphezu kwekhanda, ukufinyelela ukuzelula. Kuyinto ephezulu eya phezulu esizoyizuza ngokuphindaphinda okuningi.

Ungakwenza kanjani ukudonsa ejimini

Ukudonsela emuva

Kungenzeka futhi ukuthi unethuluzi labo odongeni lwekhaya lakho, noma ejimini sizokutshela ukuthi uzokwenza. Noma kunjalo Kungokunye kokucelwe kakhulu ukuthi ukwazi ukusebenza emuvaa, futhi inabahlambalazi abaningi. Ngoba akulula ngaso sonke isikhathi ukuzithola. Kusukela lapho ziphuma khona, khona-ke uzobona ukuthi okulandelayo kusazoba ngcono kunokwedlule nokugqugquzela, okuningi kakhulu. Kuwumsebenzi ophelele ngoba izingalo ngisho nomgogodla nakho kuzobandakanyeka kukho.

Ukucindezela kwebhentshi phakathi kokuzivocavoca okufanele ukwenze ejimini

Yebo, ingenye eyaziwa kakhulu futhi ephelele kakhulu. Kusukela kuleli cala sizobe sisebenzisa i-pectoral kanjalo namahlombe. Ukuze senze lokhu, kufanele silale ngomhlane ebhentshini. Ngemuva kwalokho, beka izinyawo zakho phansi, yenza isivumelwano ne-glutes yakho bese ubeka ama-scapulae akho. Ukuthatha ibha nesisindo esizokwehlela phansi ekuphakameni kwe-sternum noma kwehle kancane. lapho sifika kukho, sizobuyela emuva okuphansi ngamandla, kepha yebo, ukwehla kuzohamba kancane. Ukuphefumula nokugxila kufanele kuhambisane nathi ngaso sonke isikhathi ukuze singalahlekelwa ibhalansi.

Uzivocavoca iqolo nemilenze nge-deadlift

Yebo, ungomunye wama-greats abengafuni ukuphuthelwa lo mbukiso wokuzivocavoca. Kokubili umhlane, isinqe noma i-lumbar kanye nemilenze kuzohlushwa ukuzivocavoca. Ungakwenza kokubili ngama-dumbbells nangebha, ngokusho kokukhetha kwakho mahhala. Njengoba sehlisa isisindo ngezingalo, imilenze kufanele iguqulwe, kuyilapho ingemuva ligcinwe liqondile bese sincika kancane umzimba phambili. Kepha ukukhumbula ukuthi kufanele usikhiphele ngaphandle isifuba sakho, ukuze ungaphoqi ibha iye phambili kakhulu. Sizoyisondeza nomzimba ngangokunokwenzeka ukugwema ukwenza ukunyakaza okungalimaza umqolo wethu.

Izikwele zeBarbell

Izikwele zeBarbell

Kulokhu, ngaphezu kwemilenze, sizosebenza futhi i-quadriceps futhi, nengxenye ye-lumbar. Ngakho-ke kungenye yama-greats esinayo empilweni yethu naphakathi kokuzivocavoca okufanele sikwenze ejimini. Lesi ngesinye sezibonelo ezicacile sokuthi kufanele sigcine umhlane uqonde, kuyilapho izinyawo noma amadolo engavuli kakhulu. Kumele ukugweme ukuthi lapho wehla wenza iphutha lokuletha amadolo akho ndawonye noma ukunyakaza kakhulu. Ngakho-ke, kufanele silungise isisindo njengoba sijwayele ukwenza kancane.


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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.