20 Ukuvivinya Ingalo Kwabesifazane, Kusukela ku-Tricep Dips kuya kuma-Curls Omshumayeli

Amagama Amahle Kakhulu Ezingane

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Uma ufana nathi, u-Google Michelle Obama uyahloma okungenani kanye ngenyanga. Futhi noma ungase ucabange ukuzuza lolo hlobo lwencazelo kudinga umqeqeshi womuntu siqu noma ubulungu bejimu, silapha ukuze sikutshele ngenye indlela: Ungakwazi ukuqopha izingalo eziqinile nezikhangayo ekhaya usebenzisa inhlanganisela ama-dumbbell alula kanye nesisindo somzimba wakho.

Ukuze usisize ngalo msebenzi, siphendukele kumqeqeshi wokufaneleka kanye nomsunguli we Xtend Barre , Andrea Rogers ( i-Instagram yakhe iyinto yobuhle obukhuthazayo ). Esebenzisa isizinda sakhe kumdanso, i-Pilates ne-barre, u-Rogers udale uchungechunge olunezingxenye ezintathu olugcwele ukuvivinya izingalo okuhlosiwe kwabesifazane okuzokwenza ama-biceps akho, i-triceps, i-pecs namahlombe ezwe ukusha ngokushesha. Qala ngochungechunge lwezingalo ezimile ukufudumala lawo mahlombe. Okulandelayo, ngena ochungechungeni lwama-push-ups amile ukuze uvusele isifuba sakho. Bese, ugeleza ochungechungeni lwezingalo zaphansi ukuze uthungele i-triceps yakho ne-core. Okokugcina, bamba ama-dumbbell bese uzama isandla sakho ekuzilolongeni okuyisishiyagalombili okusele kwezingalo eziqhudelana nezikaNkk O (futhi ubukeke umuhle kakhulu esiqongweni sethangi).

OKUhlobene: Izinyathelo Eziyi-10, Ukujima Okungenazo Izinsiza Zokushiswa Umzimba Ogcwele

Ukuzilolonga ngezingalo ezimile

Kulezi zivivinyo ezilandelayo, qala umile izinyawo zakho ziqhelelene ne-hip-distance, amadolo agobe kancane futhi umgogodla ubambene. Ukwandisa lolu chungechunge, uRogers uphakamisa ukuthi ukwenze ngenkathi ubeka eceleni igrosa. Ithini lesobho esandleni ngasinye lingathatha lokhu kunyakaza okuncane, okulula kuya ezingeni elisha ngokuphelele.

1. Izikhali Ezinyakazayo

Isebenza ama-biceps akho, i-triceps namahlombe.

*Sebenzisa ukumelana kwakho ukuze ubandakanye imisipha yakho futhi unwebe kalula ezandleni zakho.

Isinyathelo 1: Phakamisa izingalo zakho phezulu zibe phezulu kwesihlanu (lokho iculo le-ballet lezintende zezandla ezibheke phakathi nezindololwane ezigobe kancane, njengeqanda).

Isinyathelo sesi-2: Vula izingalo zakho zibe ukwakheka kuka-V ngaphezulu, ucindezela uphume ngemuva kwezandla zakho. Buyela ekuqaleni.

Isinyathelo sesi-3: Hamba phakathi kwamasethi amabili okuphindaphinda okuyishumi.

2. V Cindezela

Isebenza ngama-triceps, ama-deltoids, ama-lats namahlombe.

Isinyathelo1: Phakamisa izingalo zakho phezulu ngendlela ye-V. Shintsha isiqondiso sezandla zakho ukuze izintende zakho zibheke ngaphandle.

Isinyathelo sesi-2: Cindezela sengathi uphusha izindonga ezimbili.

Isinyathelo sesi-3: Hamba phakathi kwamasethi amabili okuphindaphinda okuyishumi.

3. Iziyingi Zengalo

Isebenza amahlombe akho, izicupho, ama-biceps nama-triceps.

Isinyathelo 1: Nweba izingalo zakho ziqonde ezinhlangothini izintende zakho zibheke phezulu.

Isinyathelo sesi-2: Kokelezela izingalo zakho phambili amasethi amabili kwayishumi.

Isinyathelo sesi-3: Hlehlisa indilinga uthole amaqoqo amabili kwayishumi.

4. Ingxenye Yeziyingi Zengalo

Isebenza ama-biceps akho, i-triceps, amahlombe nama-deltoid.

Isinyathelo 1: Nweba izingalo zakho ziqonde ezinhlangothini izintende zakho zibheke phezulu.

Isinyathelo sesi-2: Gcoba izingalo zakho phezulu naphansi, uphendulela izandla zakho phansi njengoba uphakamisa, njengokungathi udweba uhhafu indilinga ngayo yonke ingalo yakho.

Isinyathelo sesi-3: Hamba phakathi kwamasethi amabili okuphindaphinda okuyishumi.

5. Ukuphakamisa uPinki

Isebenza i-triceps yakho, ama-biceps nama-deltoids.

*Njengoba imisipha yakho ikhathala, amahlombe akho angase aqale ukunyonyobela ebheke ezindlebeni zakho. Uma ubona lokhu kwenzeka, lungisa ukuze ikhanda lakho liphakame, amehlo akho abheke phambili futhi amahlombe akho akhululeke.

Isinyathelo 1: Nweba izingalo zakho ziqonde emaceleni izandla zakho zibuyele emuva, amaphinki abheke phezulu.

Isinyathelo sesi-2: Phakamisa izingalo zakho ophahleni, uhole ngeminwe yakho ephinki.

Isinyathelo sesi-3: Hamba phakathi kwamasethi amabili okuphindaphinda okuyishumi.

Izivivinyo zokusukuma ezimile

Hlangana nomzala ka-plank push-up ongesabi kakhulu. Kulezi zivivinyo ezilandelayo, qala umile. Cindezela izandla zakho odongeni, i-banister noma ikhawunta, bese usukuma ezinzwaneni zakho futhi uncike phambili kuze kube yilapho umzimba wakho use-engeli engu-45-degree. Zungezisa izandla zakho phakathi, kuze kube yilapho iminwe yakho ibhekene futhi izindololwane zakho zikhomba. Gcina imilenze yakho iqondile futhi umgogodla wakho uhileleke.

6. Amapush-Ups Endololwane Ebanzi

Isebenza esifubeni sakho, amahlombe kanye biceps.

Isinyathelo 1: Esimeni esishiwo ngenhla, cindezela phansi kuze kube ibunzi lakho seliqhele nge-intshi ukusuka odongeni.

Isinyathelo sesi-2: Cindezela ubuyisele phezulu kuze izingalo zakho ziqonde ngokuphelele.

Isinyathelo sesi-3: Hamba phakathi kwamasethi amabili okuphindaphinda okuyishumi.

7. Bamba i-Static Push-Up

Isebenza esifubeni sakho, amahlombe kanye biceps.

Isinyathelo 1: Esimeni esishiwo ngenhla, cindezela phansi kuze kube ibunzi lakho seliqhele nge-intshi ukusuka odongeni.

Isinyathelo sesi-2: Bamba lesi simo imizuzwana eyishumi.

Isinyathelo sesi-3: Hamba kulo msebenzi izikhathi eziyishumi.

8. I-Wide Elbow Push-Up Pulse

Isebenza esifubeni sakho, amahlombe kanye biceps.

Isinyathelo 1: Esimeni esishiwo ngenhla, cindezela phansi kuze kube ibunzi lakho seliphakathi nodonga.

Isinyathelo sesi-2: Ubambe lesi sikhundla, yenza ama-pulse amancane ngezingalo zakho, ucindezela phansi i-intshi bese usekela intshi.

Isinyathelo sesi-3: Hamba phakathi kwamasethi amabili okuphindaphinda okuyishumi.

Ngokuzivocavoca okulandelayo, thola indawo enkulu ngokwanele ukuze ukwazi ukuzibeka kahle kuwo wonke amane. Uma unezihlakala ezizwelayo, bamba a i-yoga mat noma uthuthele endaweni enokhaphethi ekhaya lakho.

9. I-Tricep Dips

Isebenza i-triceps (duh), isifuba ne-stabilizer yehlombe.

Isinyathelo 1: Qala ngazo zozine isifuba sibheke phezulu, izingalo ziqonde bese iminwe nezinzwani zibheke ohlangothini olufanayo.

Isinyathelo sesi-2: Gcina umgogodla wakho ubambekile futhi isinqe sakho siphakanyisiwe, gobisa izindololwane zakho ngokusemandleni akho. Cindezela ezandleni zakho ukuze ubuyele endaweni yokuqala.

Isinyathelo sesi-3 : Hamba kusethi eyodwa kweziyishumi kancane (imizuzwana emibili ukuya phansi, imizuzwana emibili ukuze uphakamisele phezulu).

10. Ipulangwe Eliphindwe Kane ukuya Enja Ephansi

Isebenza i-triceps yakho, amahlombe kanye nomgogodla.

*Ngena kusethi eyodwa kweziyishumi kancane. Uma usuqedile, geleza kusethi eyodwa kweziyishumi ngesivinini esisheshayo.

Isinyathelo 1: Qala ngazo zozine isifuba sakho sibheke phansi, izingalo ngezansi kwamahlombe akho ngqo. Gcoba izinzwane zakho bese uphakamisa amadolo akho ukuze ama-shins akho ahambe kancane ngaphezu komhlaba.

Isinyathelo sesi-2: Phakamisa isinqe sakho futhi uqondise imilenze yakho enja ebheke phansi.

Isinyathelo sesi-3: Buyela endaweni yokuqala, ugcine amadolo akho ephakanyisiwe.

11. Ipulangwe Eline-Quadruped Bamba Nge-Pulse

Isebenza i-triceps yakho, amahlombe, umgogodla, ama-quad namankonyane.

* Isexwayiso senselele! Lokhu kuzokwenza izinga lokushaya kwenhliziyo yakho liphampe.

Isinyathelo 1: Qala ngazo zozine isifuba sakho sibheke phansi, izingalo ngezansi kwamahlombe akho ngqo. Gcoba izinzwane zakho bese uphakamisa amadolo akho ukuze ama-shins akho ahambe kancane ngaphezu komhlaba.

Isinyathelo sesi-2: Ubambe lesi sikhundla, gobisa izindololwane zakho bese ushaya sengathi wenza i-mini push-up.

Isinyathelo sesi-3: Hamba phakathi kwamasethi amabili okuphindaphinda okuyishumi.

12. Ipulangwe Eligcwele elinamahlombe ashintshashintshayo

Isebenza amahlombe akho, izisu eziphambene nama-oblique.

*Bandakanya imilenze yakho nomongo ukuze ulondoloze indawo efanele yepulangwe kulo lonke uchungechunge.

Isinyathelo 1: Qala endaweni egcwele yepulangwe, izingalo ngezansi kwamahlombe akho, imilenze yelulelwe emuva, izinyawo zivuleke kancane kunokuhlukana kwe-hip-distance.

Isinyathelo sesi-2: Phakamisa isandla sakho sokudla ukuze uthinte ihlombe lakho lesokunxele. Buyela phansi.

Isinyathelo sesi-3: Phakamisa isandla sakho sobunxele ukuze uthinte ihlombe lakho langakwesokudla. Buyela phansi. Geza kulaba bampompi behlombe abashintshanayo kumasethi amabili okuphindaphinda okuyishumi (okuhlanu ohlangothini ngalunye).

13. I-DUMBBEELL HAMMER CURL + I-SHOULDER PRESS COMB

Isebenza ama-biceps akho, i-triceps namahlombe.

* Uzodinga ama-dumbbells kwalokhu! Sebenzisa noma yisiphi isisindo okhululekile ngaso, kodwa uma umusha kulo msebenzi qala ngamakhilogremu angu-2 - 5.

Isinyathelo 1: Qala ngokuma izinyawo zakho zibe ububanzi behlombe futhi izingalo emaceleni akho, ubambe i-dumbbell esandleni ngasinye. Zungezisa izandla zakho phakathi ukuze zibhekane njengokungathi ubambe isando.

Isinyathelo sesi-2: Gcina izindololwane zakho ziseduze nomzimba wakho, sondeza ama-dumbbell aze afike emahlombe akho, ume kancane futhi ucindezela ama-biceps akho. Bese ucindezela ama-dumbbells phezulu phezu kwekhanda lakho kuze kube yilapho izingalo zakho ziqondile.

Isinyathelo sesi-3: Ngokunyakaza okulawulwayo, yehlisa izisindo ngokulandelana okufanayo bese uphinda.

14. I-DUMBELL CHEST PRESS

Isebenza pectorals yakho, deltoid, biceps kanye triceps.

Isinyathelo 1: Lala ngomhlane imilenze yakho iqonde noma igobile kancane, ubambe i-dumbbell esandleni ngasinye emaceleni amahlombe akho. Izintende zezandla zakho kufanele zibheke ezinyaweni zakho endaweni yokuqala.

Isinyathelo sesi-2: Cindezela izisindo phezulu ngaphezu kwesifuba sakho, welula izindololwane zakho kuze kube yilapho izingalo zakho ziqondile. Ungagobi umhlane wakho. Bandakanya umgogodla wakho ukuze umhlane wakho ophansi uhlale uphansi phansi.

Isinyathelo sesi-3: Ngaphansi kokulawula, buyisela izisindo phansi kancane uze udlule nje emahlombe akho bese uphinda.

15. IMIGWA EGOBIWE

Isebenza ama-lats akho, izicupho, ama-rhomboid (upper back) nama-rotator cuffs.

Isinyathelo 1: Qala ngokuma izinyawo zakho zihlukene ngobubanzi behlombe, ubambe i-dumbbell esandleni ngasinye. Amadolo akho agobe kancane nomhlane wakho uqondile, jikisela phambili ezinqulwini kuze kube yilapho umzimba wakho ubheke phansi.

Isinyathelo sesi-2: Shayela izindololwane zakho phezulu futhi emuva ngemuva komzimba wakho kuze kube yilapho izisindo sezilingana, noma zidlule kancane, nomzimba wakho. Hlanganisa amahlombe akho phezulu, njengokungathi uzama ukucindezela okuthile phakathi kwawo.

Isinyathelo sesi-3: Ngokunyakaza okulawulwayo, yehlisa kancane izisindo uzibuyisele endaweni yokuqala bese uphinda.

16. UROW OGOBILE KAKHULU + TRICEP KICKBACK

Isebenza ama-lats akho, izicupho, ama-rhomboid (upper back), ama-rotator cuffs nama-triceps.

Isinyathelo 1: Qala ngokuma izinyawo zakho zihlukene ngobubanzi behlombe, ubambe i-dumbbell esandleni ngasinye. Amadolo akho agobe kancane nomhlane wakho uqondile, jikisela phambili ezinqulwini kuze kube yilapho umzimba wakho ubheke phansi.

Isinyathelo sesi-2: Gobisa izingalo zakho zibe i-engeli engu-90-degree izindololwane zakho ziseduze nomzimba wakho. Phakamisa ama-dumbbell phezulu nangemuva, uncike ezindololwaneni, njengoba uqondisa izingalo zakho futhi uphakamisa, uhlanganisa i-triceps yakho.

Isinyathelo sesi-3: Ngokunyakaza okulawulwayo, yehlisa izisindo ngokulandelana okufanayo bese uphinda.

17. IBHOLA LOKUZINZA AMACULO OMSHUMAYELI

Isebenza ama-biceps akho nama-brachialis.

*Uzodinga a ibhola ukuzinza kwalokhu! Qiniseka ukuthi unosayizi olungile webhola esandleni. Uma ungu-5’5 noma umfushane, namathela ebholeni elingu-55 cm. Uma ungu-5'6 noma umude finyelela ibhola elingu-65 cm. Uma ungaphezu kuka-6'0, ibhola elingu-75 cm liyindlela okufanele uhambe ngayo.

Isinyathelo 1: Qala ngamadolo akho, ubeke ibhola elizinzile phansi phambi kwakho. Qhubekela phambili, ubeke isifuba sakho nesisu sakho ngokukhululeka ebholeni. Yehla bese ubamba ama-dumbbell amabili.

Isinyathelo sesi-2: Izingalo zakho ziqondile nezintende zibheke ngaphandle cindezela izindololwane zakho zibe yibhola bese ugoqa izinsimbi uzibhekise emahlombe akho. Yima kancane phezulu bese wehlisela emuva phansi kuze izingalo zakho ziqonde ngokugcwele.

18. IBHOLA LOKUZINDLA ISIFUBA CINDEZELELA I-LOCOMOTIVE

Isebenza amahlombe akho, i-triceps, i-pecs ne-core.

Isinyathelo 1: Ubambe i-dumbbell eyodwa esandleni ngasinye izinyawo zakho zibheke phansi, beka iqolo lakho phansi ebhola, ulibeke phakathi nendawo phakathi kwamahlombe akho. Ukugoba izingalo zakho izindololwane zakho zivuleke zilethe zombili izinsimbi ukuze zihlangane namahlombe akho.

Isinyathelo sesi-2: Cindezela esifubeni sakho ukuze uphakamise ingalo yakho yesokudla ize iqonde, uyigcine ihambisana nehlombe lakho. Shesha ibuyisele phansi bese ushintsha, uthumele ingalo yakho yesokunxele phezulu. Phinda lokhu kunyakaza ngendlela elawulwayo kodwa esheshayo ukuze ugcine imisipha ibambene futhi uvuse isifuba.

19. IBHOLA LOKUZINZA LIHLALE CINDEZELELA NGEhlombe

Isebenza amahlombe akho, ama-deltoids, ama-pecs kanye nomgogodla.

Isinyathelo 1: Thola indawo yokuhlala enethezekile ebholeni elizinzile, ubambe i-dumbbell eyodwa esandleni ngasinye. Letha isisindo phezulu uphinde usikhiphe kuze kube yilapho izindololwane zakho sezikwi-engeli engu-90-degree.

Isinyathelo sesi-2: Ukubandakanya umgogodla wakho, cindezela izingalo zombili phezulu zize ziqonde bese uzibuyisela kancane kancane endaweni yokuqala.

20. IBHOLA LOKUZINZA PUSH-UP

Isebenza i-triceps, i-pecs, amahlombe, i-low back, i-quads kanye ne-core.

*Isexwayiso senselele! Lokhu mnyakazo kuyisinyathelo esikhuphukayo ukusuka ekuphusheni kwakho okuvamile, ngakho-ke thatha kancane futhi wenze kuphela iziphindaphinda eziningi ngendlela ongakwazi ngayo ngefomu elihle.

Isinyathelo 1: Qala endaweni yokusunduza ngebhola elizinzile eduze kwezinyawo zakho. Beka iziqongo zezinyawo zakho ebholeni bese ulungisa njengoba kudingeka ukuze umzimba wakho ube emgqeni oqondile.

Isinyathelo sesi-2: Gcina izindololwane zakho ziseduze nesifuba sakho, khulula umzimba wakho ongaphezulu phansi bese ucindezela ukuhlehla ulandela umnyakazo ojwayelekile wokusunduza. Thatha kancane futhi ugxile ekutholeni isifuba sakho eduze nomhlabathi ngangokunokwenzeka.

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