Ukuzivocavoca umzimba

Uma uke wahlala ejimini isikhathi eside, imisipha yakho isivele ikhulile, futhi manje ufuna ukuyibeka imingcele ecacile, yabelwe emzimbeni, bese kuthi umzimba wokuzihlukanisa yilokho okudingayo.

Ukuzivocavoca noma ukuzivivinya okuqhelile kwenziwa nge-simulators ekhethekile futhi kuhluke kulelo qembu elilodwa kuphela lemisipha elifakwe emsebenzini, okungukuthi, libandakanyeka ekuhlukaniseni yonke imisipha yomzimba. Lezi zivivinyo azifanelekile abaqalayo, ngoba abanakho imisipha eyanele.

Ukuzivocavoca umzimba kuhloswe ngokuqondile ukugaya, ukunikeza ukukhululeka nokuma ngendlela efanele emisipha. Cabanga ngemisebenzi embalwa ongayifaka ekusebenzeni kwakho. Ngesizo sabo, uzokwenza ngokufanelekile ukusebenzela imisipha yezandla nesifuba.

Ukuhlukanisa umzimba kuma-biceps

Cishe kunoma yiliphi igumbi, ungathola ibhentshi likaScott, ukuzivocavoca lapho ungasebenzisa khona imisipha-i-flexors yezandla. Ngenxa yokwakhiwa kwe-simulator, umthwalo emisipha yomjoqo wehlombe awufakiwe, futhi phakathi nendawo ezansi ze-biceps zihilelekile.

I-Technique yokubulawa:

1. Hlala esihlalweni, isikhumba sibuyele emuva, ama-armpits ahlale ebhentshini, amahlombe agxiliwe phezulu kuze kube semgqeni.
2. Thatha intamo eluboshiwe ngobubanzi be-shoulder shoulder.
3. Uma uphuma kahle ngaphandle kwe-jerk, bhonsa izingalo zakho ezihlangothini, ngaphandle kokuphonsa ibha kuya ensikeni.
4. Uma uvula, phuhlisa ibha endaweni yayo yasekuqaleni.
5. Zama ukuhlala, ungazitholi nezinye izihluthulelo.
6. Ungazibopheli izintambo zakho ebusweni bhentshi.
7. Ungagcini izandla zakho phansi phansi, ukuze ungadluli imilayezo ye-ulnar.

Izinketho zokuqalisa:

1. Sebenzisa ibha eqondile nokuhlanganisa okukhulu ukuze ukwandise umthelela entweni engaphakathi ye-bicep.
2. Sebenzisa ibha egobile kanye nokubambelela okuncane ukuqinisa umphumela kuma-biceps angaphandle nekhanda lezinhlanzi.
3. Sebenzisa ama-dumbbell ukuze usebenzise i-biceps ngayinye ngokwehlukana.

Ukuhlukanisa ama-triceps umzimba

Ukuze usebenze i-triceps, ukwandiswa kwezandla ebhodini lokuma phezulu kulungile.

I-Technique yokubulawa:

1. Ukubamba isibambo ngokubamba kancane, izintende ziphendukele phansi.
2. Izinhlamvu zicindezela ngokumelene nomzimba futhi zame phambili phambili.
3. Isibambo kufanele sibe sezingeni eliphezulu kwesifuba - lena iphuzu eliphakeme lomsebenzi.
4. Ngesikhathi sokuphuma, kancane kancane ungagodli izingalo zakho, ugcine izingxube zakho ngesikhathi esisodwa.
5. Ngezansi, ibhulogi cishe lisithinta izintambo.
6. Bamba kulesi sikhundla okwesibili, ekubuyiseleni ukubuyela endaweni yokuqala.

Ukuzivivinya umzimba ngezibele

Kunoma yiliphi ihholo lesimanje ungathola kalula izikhonkwane lapho izihluthulelo zesifuba sangaphakathi nesezansi zingenziwa ngekhwalithi.

I-Technique yokubulawa:

1. Hamba phakathi kwamabhuloki, uqondise izingalo bese ulindela kancane kancane.
2. Izandla kuwo wonke umsebenzi wazo ziboshwe kancane emaceleni, izintende zibhekene nomzimba.
3. Gcina izandla zakho ndawonye uze uthinte ekuphumeni.
4. Ekufakeni, buyela kancane kancane esimweni sokuqala.
5. Zonke ukunyakaza kwenziwa kancane ngaphandle kwe-jerks, endaweni ephezulu nephansi, ukubambezeleka okwesibili.

Uma usuvele usutholile isisindo esanele, khona-ke ukuzivocavoca okuyisisekelo nokuzihlukanisa kufanele kuhambisane nokuqeqeshwa kwakho okuyinkimbinkimbi. Zombili lezi zinhlobo zihambisana ngokugcwele futhi zizokuvumela ukuba ufinyelele isibalo esihle. Futhi, ungakhohlwa ukukhetha izisindo ezifanele, ukuze ukwazi ukwenza izikhathi ezingu-12-14, kodwa ukugcina okuphindwe izikhathi ezingu-2-3 kunikezwe ngobunzima obukhulu, khona-ke uzothola umphumela omuhle kakhulu.