Uqeqesho oluphumelelayo lwamagxa, oya ku "vuthela" imisipha yakho!

Ngokuqhelekileyo, kubadlali bexesha elide ukuqeqeshwa ukuphumelela koqeqesho kuncitshisiwe - imilinganiselo yeyekile ukunyusa, amandla omzimba ayeka ukukhula. Eli nqaku libonisa ukuqhuba uqeqesho oluyinkimbinkimbi, okokuba, xa kwenziwa rhoqo kwaye ngokuchanekileyo, ngokuqinisekileyo "uphupha" amahlombe akho. Ukuqeqeshwa kwamagxa kufuneka kuqhutywe ngamanyathelo amabini.

Isigaba sokuqala

Kubalulekile ukuba ngamnye akhethe isisindo se-barbell kunye nee-bumbbells, ukwenzela ukuba kwindlela enye ikwazi ukuvusa ngaphandle kwamaxesha amane. Olu qeqesho lufanele lwenziwe iiveki ezimbini.

1. Yenza i- barbell benching phambi kwakho ngesisindo esikhethiweyo. Ukuqala, kufuneka wenze isetyulo eshushu, esinokuphindaphinda kwama-6-9 ngesisindo esincinci. Emva kokuba izihlunu zifudumale, uqeqesho oluphambili lwamagxa luqala - kufuneka wenze iisethi ezintlanu ezinokuphindaphinda kwama-3-4. Into ephambili kukuba ukhethe u bunzima bhar, ukwenzela ukuba ukuphinda kokugqibela kuqhutywe ngxaki, mhlawumbi nangona uncedo oluncinane kumlingane.
2. Yithatha intonga ukukhwela kwinqanaba ngeli xesha limi. Kucebisekile ukwenza lo msebenzi ngokubamba okuphakathi. Uqeqesho lweentloko luya kusebenza ngokukodwa xa ubunzima bebhar bu malunga ne-90% yeyona nto ephezulu. Njengoko usebenze kwangaphambili, kufuneka wenze iisethi ezintlanu ezibandakanya izihlandlo ezi-3-4. Ukuphindaphinda kokugqibela kufuneka kwenziwe ngebunzima obukhulu. Ukuba umsebenzi ulula, kufuneka ukwandise ubunzima bebhar.
3. Ziziphi iifundo ezifanele zenziwe ngaphandle kokudonsa kuka-Arnold? Kwabo abangaqhelani nalo msebenzi, sichaza indlela echanekileyo ngayo. Okokuqala, kufuneka ujikezele umzimba kwaye, uqoke i-dumbbells, wenze enye ingxoworha ebhokisini. Njengamanye amaqhinga asemgangathweni amahlombe, unemibuzo embalwa: i-elbow yengalo eyiphakamisayo i-dumbbell ingumzimba. Musa ukukhawuleza ukuthatha ubunzima obukhulu - ungonakalisa ngokukhawuleza igalelo lakho .

Isigaba sesibini

Emva kweveki ezimbini, kufuneka uguqule uqeqesho lwakho olunzima. Ukuzivocavoca kuya kufana, kodwa inkqubo yokuphunyezwa kwayo iya kutshintsha ngokukhawuleza. Ngoku kufuneka uthabathe ubunzima obuhlukile, kulula. Njengomsebenzi wokugqibela, ukuphindaphinda kokugqibela kufuneka kunikezwe ngobuninzi bexinzelelo. Ngamanye amaqhinga achazwe ngasentla kufuneka ayenze amaxesha angama-13-15.

Phakathi kwesethi nganye, kufuneka usebenzise ikhefu lama-30-40 imizuzwana. Ikhefu phakathi kokuzivocavoca lifikelela kwimizuzu enye nesiqingatha. Ufanele uqeqeshe amahlombe akho kathathu ngeveki. Qinisekisa ukuba uhlele ukuphuka phakathi kokusebenza kweli qela lemihlunu, ukuze banethuba lokubuyela. Ngexesha lemihla yokubuyisela, unokuqeqesha ezinye iinxalenye zomzimba, umzekelo, imilenze kunye nokucofa.

Isimo esibaluleke kakhulu sokufumana umlinganiselo osisiphumo wokunyuka kwesisindo sebhande lesigxina kuphuculwe isondlo: ngesitila kunye nedill, nangomnqweno oqinileyo we-musculature enkulu, awuyi kudala. Inyama, amaqanda, iintlanzi, ubisi - ezi mveliso kufuneka zifake ukutya kwansuku zonke. Abo baphupha ngokunyuka okukhulu kwimizimba ye-muscle , kuyafaneleka ukuthobela ingqalelo kwiimfakelo ezahlukeneyo eziveliswa ngokukodwa kubadlali. Ukuba uyisebenzisa ngokuchanekileyo, unokufumana iziphumo ezintle.