I-Thoracum ekuhleleni
Ukuqinisa imisipha. Ukuzivocavoca umzimba kuqinisa imisipha yesifuba ne-front of the shoulder. Hlala ku-simulator, uqondise isifuba, welula imisipha yomshini, ukuze umgogodla ungangeni hlangothi. Ukuqonda izimbambo; Ama-elbows agxiliwe emzimbeni futhi agijima engeni lika 90 °. Phakamisa izandla zakho bese uphonsa izibambo, kuyilapho isifuba kufanele siqondiswe. Buyela kancane kancane esimweni sokuqala bese uphinda umsebenzi. Izisindo ezinconyiwe: 15-30 kg. Sula imisipha. Uhlezi esitokisini, uqondise isifuba sakho, welula izandla zakho ezinhlangothini. Zizwa ukuthi imisipha ye-pectoral ilula. Bamba ukwelula kwamasekhondi angu-20.
Ukudonsa okwenziwe kamuva
Siqinisa imisipha ngesikhathi sokulahlekelwa kwesisindo. Ukuzivocavoca kuqinisa imisipha engxenyeni engaphakathi. Hlala ku-simulator, uvalwe ngokuqinile emuva. Beka izintambo zakho nezandla ngaphansi kwesigqoko ekuphumuleni kwesundu. Nciphisa imisipha yomshini wokuzamazama, uzama ukugcina umzimba endaweni eyodwa, uphinde uphumule amahlombe akho. Cindezela i-stop and back. Izisindo ezinconyiwe: 15-30 kg. Sula imisipha. Yima emfanekisweni, imilenze eqondile ebubanzi bamahlombe, amadolo awahambisani. Thatha isiphambano ngezandla zombili (izingalo ngqo). Bhonqa amadolo (emuva ngqo). Ukubambelela emgqeni we-crossbar, thatha izintambo emuva ukuze usule imisipha yangemuva. Bamba ukwelula kwamasekhondi angu-20.
Ukuphakamisa izingalo zakho ezinhlangothini
Siqinisa imisipha lapho silahlekelwa isisindo. Ukuzivocavoca kuqinisa imisipha yenxenye ephakathi kwehlombe. Hlala esitokisini, ubophe izingalo, izingalo kanye nezingalo ngaphezu kwe-elbow ekuphumeni kwesikhumba, i-thorax iphakanyisiwe, imisipha yomshoshaphansi iyancipha. Phakamisa izandla zakho ukuze uhlombe izinga ngaphandle kokucindezela intamo yakho. Buyela esimweni sokuqala bese uphinda umsebenzi. Izisindo eziphakanyisiwe: 10-30 kg. Sula imisipha. Hlala ubuso kumfanisi, imilenze eqondile ebubanzi bamahlombe, amadolo awaphihli. Ukuqonda isandla esesobunxele ngesiphathi esifanele simulator. Shintsha umzimba ngakwesobunxele, uzizwe ubuhlungu obuphakathi nendawo emuva kwesandla sehlombe. Bamba ukwelula kwamasekhondi angu-20, bese uphinda ukwelula, ubambe isibambo sesobunxele ngesandla sakho sokunene.
Ukugoba kwe-Elbow
Ukuqinisa imisipha. Ukuzivocavoca kuqinisa i-biceps. Hlala ku-simulator, amadolo aphelile, izinyawo zimi phansi. Hamba ngokumelene nendawo ye-elbow, izingalo eziqondile zifana nendawo. Qondanisa izibambo ngezintende zezansi. Xhuma amahlombe ehlombe bese uwahlisela phansi, bese ugoba izinkalo bese udonsa izingalo emahlombe. Bamba umzimba ngokuqondile, ngaphandle kokugxila phambili. Kanciphisa kancane izingalo zakho uphinde uphinde usebenzise lo msebenzi. Izisindo eziphakanyisiwe: 7-20 kg. Sula imisipha. Ngenkathi usesikhathini sokuqala, cindezela ama-brushes. Ukusebenzisa amabhulashi esibambisini, phonsa icala emuva kancane, uzizwa ukuthi i-biceps ilulalwa kanjani. Bamba ukwelula kwamasekhondi angu-20.
Ukwandiswa kwezingalo ezinhlangothini
Ukuqinisa imisipha. Ukuzivocavoca kuqinisa i-triceps. Hlala ku-simulator, amadolo aphelile, izinyawo zimi phansi. Hamba izintambo zakho phakathi nendawo ye-stop, ubambe izingalo, kuyilapho izintende ziphendulela ngaphakathi, izimbambo zigobile. Nciphisa imisipha yomshini. Lungisa izingalo zakho bese ucindezela phansi, ngaphandle kokugxilisa izingxube zakho. Buyela esimweni sokuqala bese uphinda umsebenzi. Izisindo eziphakanyisiwe: 7-20 kg. Sula imisipha. Kusukela endaweni yokuhlala, welula isandla, uphendule futhi uzame ukufika ngemuva kwesihlalo. U-Elbow ubheka phezulu. Bamba ukwelula kwamasekhondi angu-20.
Imigomo Ehlukile
Uhlelo lwethu lwenzelwe izifundo eziyisikhombisa ngesonto: amakilasi amathathu ukuthuthukisa amandla nokuguquguquka nokuqeqeshwa kwe-cardio emine. Ingqikithi yamahora angu-6.5 ngesonto (abaqalayo bayodinga isikhathi esincane sokuqeqeshwa kwe-cardio). Uhlela lezi amakilasi kuye ngezinhloso ozibekela yona. Ukulahlekelwa isisindo: yenza umzimba wokuzivivinya ngokushesha ngaphambi kokuqeqesha isisindo. Ukuthuthukisa amandla: enye i-cardio nokuqeqeshwa kwamandla. Ngakho-ke ungakwazi ukusebenza ngesisindo esiningi futhi uzokhathala kancane.