Ukuqeqeshwa okuphumelelayo kwamahlombe, okuzo "ukushaya" imisipha yakho!

Ngokuvamile ukuqeqeshwa ukuqeqeshwa kwezemidlalo isikhathi eside kunciphise - imiqulu iyanqanda ukwanda, amandla omzimba nawo ayeka ukukhula. Lesi sihloko sikhombisa ukuqhuba ubunzima bokuqeqesha, okuthi, uma kwenziwa njalo futhi ngendlela efanele, ngokwezwi nezwi "kushaya" amahlombe akho. Ukuqeqesha ngehlombe kufanele kwenzeke ngezigaba ezimbili.

Isigaba sokuqala

Kudingekile ukuba ngamunye akhethe isisindo se-barbell ne-dumbbells, ukuze kusetshenziswe indlela eyodwa ukuvusa izikhathi ezingaphezu kwezingu-4. Lokhu kuqeqeshwa kufanele kwenziwe amasonto amabili.

1. Yenza i- barbell benching phambi kwakho ngesisindo esikhethiwe. Okokuqala, kufanele wenze isethi efudumele, equkethe izikhathi ezingu-6-9 ngesisindo esincane. Ngemuva kwemizimba, ukuqeqeshwa okuyinhloko kwamahlombe kuyaqala - kufanele wenze amaqoqo amahlanu ahlanganisa izikhathi ezingu-3-4. Into esemqoka ukukhetha isisindo sebha, ukuze ukuphindaphinda kokugcina kwenziwe ngenkinga, mhlawumbe ngisho nangesiza esincane esivela kumlingani wakho.
2. Thatha induku ukudonsa esihlahleni ngenkathi umile. Kunconywa ukwenza lo msebenzi ngokubamba okujwayelekile. Ukuqeqesha ngehlombe kuzosebenza ngokuphumelelayo uma isisindo se-bar silinganiselwa ku-90% esiphezulu. Njengokusebenza kwangaphambilini, kufanele wenze amaqoqo amahlanu ahlanganisa izikhathi ezingu-3-4. Ukuphindaphinda kokugcina kufanele kwenziwe ngenkinga enkulu. Uma umsebenzi ulula kakhulu, udinga ukwandisa isisindo sebha.
3. Yikuphi ukuqeqeshwa okufanele kufanele kwenziwe ngaphandle kokudonsa kuka-Arnold? Kulabo abangajwayelene nalolu hlelo, sichaza ukuthi kusetshenziswe kanjani kahle. Okokuqala, kufanele uhlambulule umzimba futhi, uqoke ama-dumbbells, wenze enye idokodo yakho esifubeni. Njengeminye imisebenzi engcono kakhulu yamahlombe, inama-nuances ambalwa: i-elbow yengalo ephakamisa i-dumbbell iyingqayizivele emzimbeni. Ungasheshi ukuthatha isisindo esiphezulu - ungakwazi ukulimaza kalula ukuhlanganyela kwehlombe lakho .

Isigaba sesibili

Emva kwamasonto amabili, kufanele ushintshe ukuqeqeshwa kwakho okuyinkimbinkimbi. Ukuzivocavoca kuzoba okufanayo, kodwa uhlelo lokusebenza kwabo luzoshintsha kakhulu. Manje udinga ukuthatha isisindo esithile, kulula. Njengomsebenzi owedlule, ukuphindaphinda kokugcina kufanele kunikezwe ngobuningi bezinkinga. Ngamunye wemisebenzi echazwe ngenhla kumele kwenziwe izikhathi ezingu-13-15.

Phakathi kwesethi ngayinye, udinga ukuthatha isikhala semizuzwana engu-30-40. Isikhathi esiphakathi kokuzivocavoca sifinyelela kumaminithi owodwa nengxenye. Kufanele uqeqesha amahlombe akho kathathu ngesonto. Qinisekisa ukuthi uhlela amakhefu phakathi kokusebenza kwalesi sigaba semisipha, ukuze babe nesikhathi sokubuyiselwa. Ngesikhathi sokuphumula, ungaqeqesha ezinye izingxenye zomzimba, isibonelo, imilenze bese ucindezela.

Isimo esibaluleke kakhulu sokuthola isisindo esisheshayo ebhande lehlombe kuqiniswe ukudla okunomsoco: ngesithombo kanye ne-dill, ngisho nesifiso esinamandla sobunzima obukhulu, ngeke udale. Inyama, amaqanda, inhlanzi, ubisi - le mikhiqizo kufanele imele ukufaka ukudla kwansuku zonke. Labo abaphupha ngokunyuka okukhulu komzimba we-muscle , kufanelekile ukunaka izithasiselo ezihlukahlukene ezikhiqizwa ikakhulukazi kubadlali. Uma uwasebenzisa ngendlela efanele, ungafinyelela imiphumela emihle kakhulu.