Kanjani ukwakha imisipha ingalo ekhaya?

Izincomo sendlela ekhiphela up imisipha yezandla, ngokuphathelene nokusetshenziswa umzimba afanele ekutadisheni deltoid imisipha, ngemilenze, triceps futhi izikhwepha zomfana. Futhi kulula kakhulu ukwandisa yobukhulu enkulu imisipha, kodwa futhi ngakolunye uhlangothi ezinye izindawo ezidinga ayesebenza khona, kodwa iqembu akukho izivivinyo engaphezu kwemibili ezinkulu ngamunye kwenziwe kwelinye Amazing.

deadlift

Indlela ngokushesha ekhiphela up imisipha izingalo ejimini? Sebenzisa deadlift ingenye izivivinyo esinamandla kakhulu lapho ukusebenza kubalulekile ukusebenzisa isisindo esikhulu. Ukusebenzisa okuthunyelwe, uzibandakanya biceps yakho, kodwa umsebenzi le misipha oyokwenziwa imodi static. Nge umsebenzi deadlift isitimela cishe zonke imisipha emzimbeni womuntu, kuhlanganise nenhliziyo. Lo msebenzi lubaluleke, kuhlanganise i- ukuqeqeshwa izandla.

imisipha ehlombe

Izincomo sendlela ekhiphela up imisipha izingalo, unikeze Amazing umnyuziki imisipha ehlombe, lapho i-bundle umsipha ngamunye kudingeka umzimba ethize. Okokuqala ngesikhathi ukuqeqesha ngokwanele umzimba ezimbili nje eziyisisekelo, ezifana ebhentshini cindezela bese edonsa izintonga imile. Ukuze ukuqeqesha delta phambi ehlombe, kubalulekile ukukhulisa dumbbells phambi kwakho, futhi zifezeke delta isilinganiso isivele kudingekile ukukhulisa dumbbells emaceleni kuphela.

Delta emuva ukuqeqesha nzima, ngoba umzimba kwenziwe yokubeka ezintweni ezingafanele. Leli cebo iba ikhambi kangcono abagijimi abathatha ama steroid, ngakho uma zinokungabaza ukusebenzisa noma isiphi doping kufanele kwenziwe kuphela deadlift kanye ebhentshini cindezela nge dumbbells kusuka isikhundla ehlezi ngeviki kwanele futhi ukusebenzisa ezintathu.

Isifundo biceps

Ukucabanga nendlela ekhiphela up imisipha izingalo ekhaya, eziqala isifundo egcwele biceps Kepha ukuqeqeshwa kwemisipha umzimba kusungulwe esibalulekile. Uma une inala efanelekayo imishini ezemidlalo, kuyatuseka ukuba kukhawulwe dumbbells ephakamisa, ukwenza phakathi ukuqeqeshwa of ngamakheshi, ukudonsa-reverse isango, usebenzisa i-ebhentshini enalokho kuthambekela abakuyo. Siza futhi liyaphuma bagxila kusuka isikhundla ehlezi, isigaba ebhentshini Lary-Scott, kanye neminye imicikilisho eminingi ngempumelelo.

Isifundo triceps

Kuzindla umbuzo indlela ekhiphela up imisipha izingalo, ungakhohlwa mayelana iqoqo umzimba yakhelwe ukusebenza zonke imisipha uhlangothi, kuhlanganise triceps. Futhi triceps nge efanele ukwandisa ngokushesha ngosayizi, njengoba lokhu imisipha ngobukhulu. Ukuze ngokushesha kufuthwe izandla zakho, udinga ambalwa umzimba njalo, kuhlanganise cindezela isiFulentshi, usebenzisa ezahlukene isigwedlo simulators, kanye usebenzisa mpo block izifiso.

Iseluleko sendlela ekhiphela up imisipha izingalo, bawasize nangezinye umzimba ngenxa triceps, kuhlanganise ofaka kanye ebhentshini ukucindezela. Ukuze push-ups udinga ukukhetha imishayo ngokwanele ewumngcingo, ngoba kungenjalo umthwalo ziyokuwa kwamanye amaqembu kwemisipha. Futhi press ebhentshini abakwazi ukukhulisa izindololwane zakho emaceleni ngesikhathi ephakamisa, noma umsebenzi oyokwenziwa ngobuchwepheshe ayilungile.

Ukuze umthwalo wabekwa triceps, hhayi ku-imisipha pectoral, izindololwane kufanele shelela agudle zomzimba. Uma izindololwane zakho ngesikhathi umsebenzi bebodwa ohlukanisile emhlabeni, wena nje udinge ukunciphisa isisindo kwebha isetshenziswa. Ukuthuthukisa imisipha ibhodi lemisindo eceleni Wabasaqalayo kungaqali ngempela, njengoba leli qembu kunoma isiphi isimo izosetshenziswa ngesikhathi neminye imicikilisho, imisipha ngokuqina ngokushesha futhi kancane kancane ngosayizi.