ITrafu kwiindawo zokuhlala
Ukuqinisa imisipha. Ukuzivocavoca kuqinisa imisipha yesifuba kunye nomgangatho wangaphambili wegxala. Hlalani kwi-simulator, nilungise isifuba, nolule iisundu ze-press, ukuze umgudu ungabandakanyeki. Ukuqonda iingxaki; Iibhokhwe zixinzezelwe emzimbeni kwaye zijonge kwi-angle ye 90 °. Gxininisa izandla uze uphonse i-handles, ngelixa isifuba sifanele silungiswe. Buyela ngokukhawuleza kwisimo sokuqala uze uphinde wenze umsebenzi. Iinqununu eziphakanyisiweyo: 15-30 kg. Sula imisipha. Ukuhlala kwi-simulator, vula isifuba sakho, welula izandla zakho emacaleni. Zivume ukuba imisipha yeepectoral ilula. Yibambe iselula imizuzwana engama-20.
Ukudonsa kamva
Siqinisa imisipha ngexesha lokulahleka kwesisindo. Ukuzivocavoca kwomeleza izihlunu zendawo engaphakathi. Hlalani kwi-simulator, nixineke ngokukhawuleza ukuya emva. Beka izibhambathiso zakho nezandla ngaphantsi komgca kwintende yokuphumla. Gxininisa imisipha ye-press, uzama ukugcina umzimba kwindawo enye, kwaye ukhulule amahlombe akho. Cindezela i-down and back. Iinqununu eziphakanyisiweyo: 15-30 kg. Sula imisipha. Yima kwi simulator, imilenze eqondekileyo ngobubanzi bamagxa, amadolo awaxhatshazwayo. Bamba iqhosha lesandla ngezandla zombini (iingalo ngqo). Guqa ngamadolo (emva ngqo). Ukubambelela kwi-crossbar, thabatha izikhwelo ukuze ululabise imisipha yomva. Yibambe iselula imizuzwana engama-20.
Ukuphakamisa iingalo zakho kumacala
Siqinisa imisipha xa silahlekelwa ubunzima. Ukuzivocavoca kwomeleza izihlunu zengxenye ephakathi kwephepha. Hlalani kwi simulator, nibambe iingalo, izibonda kunye neengalo ngaphezulu kwe-elbow rest on the butments, i-thorax iphakanyisiwe, imisipha ye-press iyancipha. Phakamisa izandla zakho ukuze uhlabe umgangatho ngaphandle kokucutha intamo yakho. Buyela kwisikhundla sokuqala uze uphinde wenze umsebenzi. Iinqununu eziphakanyisiweyo: 10-30 kg. Sula imisipha. Yima ubuso kumfanekiso, imilenze eqondileyo ngobubanzi bamagxa, amadolo awaxhatshazwayo. Gamba isandla sasekhohlo kunye nesisombululo sokunene se simulator. Phendukela umzimba ngakwesobunxele, uvale izihlunu zomphakathi kunye nomva kwoluhlu lwegxalaba. Yibambe isalathiso imizuzwana engama-20, uze uphinde ukwelula, ubambe isibambo sokunxele ngesandla sakho sokunene.
U-Elbow uguqa
Ukuqinisa imisipha. Ukuzilolonga kuqinisa ii-biceps. Hlalani kwi simulator, amadolo aphelile, iinyawo zimi phantsi. Hlala ngokubhekiselele kwinqanaba lomgca, iingalo eziqhelekileyo zifana nomgangatho. Ukuqonda izibonda ngeentende zezantsi. Ukudibanisa amahlombe emagxeni kunye nokuwinciphisa phantsi, uze ugobise izibonda uze uthathe iingalo kumagxa. Gcina umzimba ngokuthe ngqo, ngaphandle kokugxila phambili. Nciphisa ngokukhawuleza iingalo zakho uze uphinde usebenzise. Iinqwelo eziphakanyisiweyo: 7-20 kg. Sula imisipha. Ngexa uhlala kwindawo yokuqala, cinezela iibrashi. Ukusebenzisa iibhululo kwisibambiso, shenxisa i-back back, uvale indlela i-biceps eyolule ngayo. Yibambe iselula imizuzwana engama-20.
Ukongezwa kweengalo kwizibonda
Ukuqinisa imisipha. Ukuzilolonga kuyomeleza i-triceps. Hlalani kwi simulator, amadolo aphelile, iinyawo zimi phantsi. Gcina iingqungquthela zakho kwiziko lokuma, ziqonde iingalo, ngelixa iintende ziphendukele ngaphakathi, izibonda zithe tye. Gxininisa imisipha yeendaba. Gxininisa iingalo zakho uze udibanise phantsi, ngaphandle kokuqhawula. Buyela kwisikhundla sokuqala uze uphinde wenze umsebenzi. Iinqwelo eziphakanyisiweyo: 7-20 kg. Sula imisipha. Ukusuka kwindawo yokuhlala, welula isandla sakho, uyijike kwaye uzame ukufikelela emva kwesihlalo. U-Elbow ukhangela phezulu. Yibambe iselula imizuzwana engama-20.
Iinjongo ezahlukeneyo
Inkqubo yethu yenzelwe izifundo ezisixhenxe ngeveki: iiklasi ezintathu ukuphucula amandla kunye nokuguquguquka kunye nokuqeqeshwa kwe-cardio emine. Inani elimalunga nama-6.5 iiyure ngeveki (abaqalayo baya kufuna ixesha elincinci lokuqeqeshwa kwe-cardio). Uququzelele ezi klasi ngokuxhomekeke kwiinjongo ozibekela zona. Ukulahlekelwa isisindo: ukwenza imithwalo ye-cardiovascular immediately ngaphambi kokuqeqesha umzimba. Ukuphuhlisa amandla: enye i-cardio nokuqeqeshwa kwamandla. Ngoko unako ukusebenzisana nobunzima obuninzi kwaye uya kukhathala ngaphantsi.