Supersets - imithambo umzimba uphela. Amafutha ukuzilolonga uvutha ekhaya

Yintoni superset? Amafutha-evuthayo umthambo, ngeke nje ngokunciphisa umzimba, kodwa ukuba izihlunu ezingundoqo ilizwi egqibeleleyo, Asinakuyenza ngaphandle le mithambo ezizodwa ngokwendalo. Supersets ngqo mhlawumbi ukusebenza umsipha efanayo iindlela eziliqela, mhlawumbi intsebenziswano eyiyo multiple (ngokuqhelekileyo ibekwe kwiindawo icala lomzimba abafane ukusebenza ngazwinye) kwizihlunu ngaxeshanye, xa umthambo enye.

Kutheni na ke uvumele wena ukhethe ngokukhawuleza balahle calories extra? Ezi fat elivuthayo ukusebenzisa ekhaya alingana iiyure ezininzi ebila ku ejimini, njengoko isiphumo yabo idityanisiwe ibalekisa kakhulu nethe kwaye ikuvumela ukuba zibaswe calories hayi kuphela ngexesha iintshukumo emiselweyo, kodwa emva kweeyure ezimbalwa emva kokuba kugqitywe supersets. Ngoko ke, lo mfazi avareji zalishumi 63,5 kg ziya kukwazi ukuphelisa calories 306 ngosuku, kulandela msebenzi ngaphandle kokwenza naluphi umgudu okhethekileyo. Konke ufuna ukusebenzisa, - iperi dumbbells nge-2 okanye ka-4 kg nosihlalo izinzile.

Ukuphakamisa dumbbells kwi ithambeka

Ngoko ke baqale ukwenza kakuhle supersets - imithambo umzimba uphela, ukuzilolonga ngamanqatha ukutshisa kufuneka ukwakha kumgaqo phindo ukusuka umzimba eliphezulu ukuya kuli. abaqeqeshi abanamava sincoma kuqala zama ephakamisa dumbbells kwi ithambeka, esivumela umthwalo ukunika izo- kwezihlunu ophucukileyo kwaye 93 pesenti komhlana.

• Yima nkqo, yima ngeenyawo zakho zamagxa-ububanzi ngaphandle ubambe i dumbbell.
• Bend phambili kwi esinekona sasekunene uzakubuyela yaba eyayingqalene phantsi Wazolulela izandla zakho phantsi, ezintendeni ngaphakathi.
• Phakamisa iingalo straight and umva, kusondezwa dumbbells ukuya ezimbanjeni. Nkxu izandla zakho.
• Uphinde amaxesha 10-12. Qubeka ukuya into elandelayo.

Polumostik nge dumbbells

Le inxalenye yesibini ye zakhiwo, apho uthunyelelwa supersets kakhulu - ubonisa ukuba umzimba uphela. umthambo fat-ukutshisa isincomo ngabasebenzi abaqeqeshiweyo, yaye ziquka into efana polumostik dumbbell ogama uphumezo ijolise ukwandisa ithoni izihlunu zesifuba, amagxa, ezinqeni kwamathanga.

• Ukubamba dumbbell enye kwisandla ngasinye, lala ngomqolo amadolo ethobe neenyawo wahlala phantsi. Phakamisa iingalo zakho wamagxa, nibaphanga emacaleni, ngoko Goba iingalo zakho kwi-engile ekunene ukuya kunene baba aa Incopho emgangathweni. Ezintendeni kufuneka sijonge phambili.
• Phakamisa esinqeni kunye ngeempundu off phantsi ukuze umzimba zenze umgca ngqo emathangeni emagxeni.
• Ukugcina le sikhundla, ukuqondisa iingalo zakho phezulu ngokungathi uzama ukufumana dumbbells ukuya eluphahleni. Ukwehlisa amagxa phantsi.
• Phinda amaxesha 10-12, ngoko buyela ukwenza ephakamisa dumbbells kwi ithambeka. Qhubeka wenza supersets (umthambo umzimba uphela). Amafutha-esivuthayo nokusetyenziswa inkathalo kwaye zifuna bophindo ezininzi, ngoko ke umphumo elilelona aokusetyenziswa iisethi kuphela emva ezintathu equka zombini element utshilo.

curl zomfana ku ehleli isikhundla

Kuye ngokomfuniselo wabonisa ukuba curl kunye dumbbell kwi indawo Kuhlala kakhulu ngakumbi kune sinye, kodwa babemile. Ukuba usebenzisa isitulo esiqhelekileyo, ungasebenzisa 90 ekhulwini zomfana.

• Ukubamba of a dumbbell esandleni ngasinye, hlala esitulweni ejongene ngasemva, ngokuba ekufuneka zibekwe iingalo. Ezintendeni kufuneka zibheke phezulu.
• Kugoba iingalo zenu, esikhokelayo imijukujelwa ngayo emagxeni. Qinisa.
• Phinda amaxesha 10-12, uze uqhubeke kwi "diamond" ka-Push-ups.

"Diamond" push-ups

Ukuba ufuna ukumpompa up ukufuna, esineendidi kunye nezihlunu zesifuba, wena ngenkankulu uya kufumana intshukumo enamandla ngaphezu supersets - imithambo umzimba uphela. Amafutha ukutshisa ukuzilolonga wonder zibandakanya izinto ezifana "diamond" atyhale-ups, ziboniswe kwi isihloko ayikho ncam indawo ngesandla njengesiqhelo. Le ukuguqulwa msebenzi ezaziwayo-kakuhle likuvumela ukuba aqeqeshe izihlunu ekujoliswe kulo ngama-25 ekhulwini kakuhle ngakumbi nangokukhawuleza.

• Okokuqala zehlela phantsi nendawo ukulungiswa yokutyhiliza-ups, apho abanye wesundu kunye amadolo ndaxhwitha iingalo ukuze umzimba ezenziwa umgca othe ngqo ukusuka ngaxhatha emadolweni. Ngoku yisa ezintendeni kufutshane omnye komnye, wabashiya ngaphantsi nje kweembambo. Nocikicane index ngomnwe isandla sasekhohlo kufuneka ukuyichukumisa nangomnwe lo ahambelanayo esandleni sakhe sokunene, ukufumana imilo yikristale okanye diamond. Ukuba uqinisekile ngokwaneleyo amakhono abo, kunokwenzeka ukuba nzima ukwenza emi phezu kwezandla neenzwane, nokuba ngaloo indawo zesezantsi i-Push-ups.
• Kugoba iingalo zenu, bewuhlisele bhokisi phantsi. Buyela indawo yokuqala.
• Phinda amaxesha 8-15, uze ubuyele Kumsebenzi ongaphambili. Ngaba izinto ecetywayo khosi ukuba umphumo waba ngeeseti ezintathu.

Indlela ukuphuhlisa superset yakho?

Ukuba ngaba ungathanda ukusebenza ezinye izihlunu okanye ukunika umthwalo amanye amalungu omzimba, khetha nasiphi iperi imithambo yakhe ayithandayo ukulungisa amaqela kwezihlunu kwaye alternate ngexesha iindlela ezintathu. Imisebenzi ukutshisa ngenqatha umzimba wonke akunyanzelekanga ukuba ezintsha kunye angaqhelekanga; wena umane enye phakathi kweentlobo ezahlukeneyo crunches okanye uhlale-ups, ukuba usukelo lwakho - ngokulandelelana kumaphephandaba okanye ezinqeni kwamathanga. Kusenokwenzeka ukuba emva kweeveki ezimbalwa supersets ukwenza, uya kuqaphela umahluko eziphathekayo silhouette emzimbeni wakho.