Ngokuqhelekileyo kusetyenziswa iintshukumo zeqela eliphambili, ukutshisa amanqatha kunye nemilo ngexesha elinye

HAYI. 1
Isifuba kunye neQela eliPhezulu leQela

Ukucofa kwebhentshi yeDumbbell

Ukuba umthambo wakho
Ubunzima be-Dumbbell banele
(Iipali ze-dumbbells kufuneka ubuncinci zilinganiswe)
Ke umjelo wokushicilelwa kwebhentshi ye-dumbbell
Ngapha koko, kufanelekile ngakumbi ekukhuleni kwemisipha yakho ye-pectoral
Iseti yeempinda ezili-10 ngaphandle kokuphumla
Ukutsala

Sebenzisa ukubamba ngokubanzi ukwenza yonke inkqubo
Chin ngaphezulu kwebar
Qiniseka ukuba "awunqumi" phezulu
Ukudinwa ngalo lonke ixesha
Phumla malunga nemizuzu emi-2 emva koqeqesho

Hayi. 2
Iqela leMilenze ePhakamileyo
IBarbell squat

Squat epheleleyo
Elona qela likhulu yi-80% yesisindo sokugqibela
Yenza imigangatho eli-10 kwiqela ngalinye
I-Dumbbell emi isithende sokuphakamisa

Ingabamba i-dumbbells okanye i-barbells yokuthwala ubunzima
Phinda amaxesha angama-20
Phumla malunga nemizuzu emi-2 emva koqeqesho

HAYI. 3
Iqela lamagxa amakhulu

Ukuma kwe-dumbbell cofa

Yima izihlahla zakho kwaye ugcine umqolo wakho uthe nkqo
Gxila kwimisipha ye-deltoid
Sukusebenzisa umqolo wakho okanye udiagonally
Iseti yeempinda ezili-10 ngaphandle kokuphumla
Icala lokuphakamisa icala

Kungcono ungagcini ingqiniba zakho ngama-90 degrees
Kodwa ngokuthe ngqo
I-engile yengqiniba imalunga ne-120 degrees
Kukuphakamisa icala kwengalo yonke
Phinda amaxesha ali-15
Phumla malunga nemizuzu emi-2 emva koqeqesho

Hayi 4
IQela leSuper Super

I-Supine ye-barbell yengalo yokubhabha kunye nokwandiswa

I-boom ijikeleze emhlabeni
Ngeengqiniba namagxa ajonge phambili, gxila kwi-triceps
Musa ukuba nesisindo kakhulu
Isibalulekileyo kukuqinisekisa umgangatho wezenzo
Amaxesha ali-10 ngaphandle kokuphumla emva kokuziqhelanisa
IBarbell curl

Musa ukushukumisa umzimba wakho kakhulu
Kodwa inokuchaphazela ubunzima obunzima xa kufuneka
Incam yengqiniba lukhetho olungcono
Gcina iingalo zakho zisondele emzimbeni wakho, musa ukuya phambili
Ungabuyela umva kancinci
Ziqhelanise neentloko ezimfutshane ngakumbi kwaye uzenze zibe banzi iintloko zombini
Amaxesha ali-10, phumla imizuzu emi-2 emva kokuziqhelanisa

Hayi. 5
Ukomeleza isisu esiswini
Ukuguqa isisu esiswini

Ungayenza kwiqela ngalinye kuqala
Ukuba ndiziva ndinokuyinyamezela
Phinda kwakhona
Olu qeqesho lunokwenziwa yonke imihla
Yindlela elungileyo yokunciphisa amafutha kunye nokwakha izihlunu