I- ukuzivocavoca umzimba Benza umsebenzi wemisipha ube nzima, ngokwengeza isisindo noma ukumelana nokunyakaza. Banokuhlala njalo kokusebenzisa umthwalo ongokwenyama njengengxenye yamandla, ngakho-ke ukuvivinya umzimba ngeke kuhlale kufana nomenzi.
Imvamisa i inqubo ngesikhathi, okuyilapho inani lochungechunge nokuphindwayo landa khona kuze kube yilapho umthamo wamandla ulawulwa kalula, bese umzimba ulungiselelwa inqubo yokufunwa okukhulu ngokwesisindo.
Iningi labantu abenza izivivinyo zamandla livame ukwenza kanjalo lisebenzisa izinhlobo ezimbili ezihlukene: izinsimbi zomlomo kanye ne- imishini yokwakha umzimba. Owokuqala uvame ukusebenza iqembu lemisipha ngasikhathi sinye, ngenkathi owokugcina esiza ukusebenza imisipha ethile ngokuzihlukanisa.
Bhekafuthi:
- Ukuzivocavoca okwelula
- Ukuzivocavoca umzimba
- Ukuzivocavoca umzimba
- Ukulinganisela nokuxhumanisa umzimba
Bonke abasubathi badinga ukuthuthukisa amandla abo omzimba, noma kukhulunywa ngezemidlalo lapho kungathintwana khona ngokomzimba, njengokuphrinta: kulokhu, kubalulekile ukuqinisa amandla emilenze.
I- izivivinyo zamandla Ziyadingeka kubo bobabili abasubathi kanye nabantu abafuna ukugcina izinga labo lempilo, noma balithuthukise esimweni sokushoda: isibonelo, ukukhuluphala, kuvinjelwe futhi kuphathwe ngalolu hlobo lokuzivocavoca, kanye nokuzivocavoca kwenhliziyo.
Abantu abalulamayo, ngemuva kokuhlinzwa noma ukugula okuthile, bavame ukunconywa thola amandla ngokuzivocavoca kwalolu hlobo, okumele iqale kusuka kumthwalo ophansi kakhulu, noma ubuncane noma uziro. Uma kukhulunywa ngezingane noma ngabantu abasha, abasathuthuka imisipha yabo, kubaluleke kakhulu ukuthi umthwalo wokuzivocavoca ungabi mkhulu ngokwanele ukuze umzimba ulayishwe ngokweqile futhi nokuthuthuka okujwayelekile komzimba kuguqulwe.
I- ukuthuthukiswa kokuguquguquka okuhlangene, ukuthuthukiswa kwamandla wamathenda kanye nesiqu, ukukhula kwemisipha yokuzinza, kanye nokuthuthuka okuhlukahlukene kusesha okwenziwa ngamandla wokuzivocavoca namandla.
- I-Barbell curl: phakamisa umgoqo kusuka okhalweni uye esifubeni, izingalo zigobile.
- Isikwele: Imilenze ihlukanisiwe yehliswe, igobise idolo ngenkathi izingalo zoluliwe kuze kube sezinqeni ezingeni lamadolo.
- Ukuphakama kwe-lateral: Kuyafana ne-squat, kepha lapho uphakamisa umlenze owodwa welulele eceleni.
- Izandiso ze-Pulley Triceps: Ngama-triceps, ibha inyuswa ize ithinte ingaphambili lamathanga, futhi kuze kube izingalo zinwetshiwe ngokuphelele.
- Ukucindezela kwebhentshi: Ulele ebhentshini eliyisicaba, izinyawo zakho zihleli phansi, ubamba ibha bese uyikhuphula ukuze uthinte isifuba sakho.
- Ukuphakama kwehlombe kwe-Dumbbell: I-dumbbell ibanjwe esandleni ngasinye, futhi amahlombe ancishisiwe ukuze yehliswe.
- Isisindo esifile: Ibha isuswa phansi, bese iyiswa ekuphakameni kwamathanga. Lokhu kusho ukuthi isisindo sisemhlabathini endaweni yokuqala.
- Ukukhipha kabusha: Imilenze ihlukene, bese kwehliswa kugobeka amadolo womabili bese kuyabuya.
- Behleli Dumbbell Press: I-dumbbell ibanjwe esandleni ngasinye, futhi ziyaphakama zize zihlangane ngaphezu kwekhanda.
- Ukudonswa kwama-pecs: Beka izandla zakho kumigoqo elungiselelwe, bese wehla ngokusebenzisa ibhande uye ezingeni eliphansi kakhulu.
- Ukuhlala okuhleliwe kwama-pecs: Lapho uhleli emshinini, uziphoqelela phambili ngokuvivinya ama-pectoral akho.
- Imali: Ngezandla eziphumule endizeni, nomzimba ubanjwe emoyeni, shintsha izingalo ukwehlisa umzimba.
- Okusaqanda kwe-Dumbbell: Ulele ebhentshini eliyisicaba, yenza ukunyakaza okusaqanda ngama-dumbbells ukuze usebenzise amahlombe.
- Isandiso sangemuva sama-biceps: Bamba ama-dumbbells amabili futhi welule izingalo zakho emuva, uhambise izingalo zakho kuphela.
- Ukudonswa kwama-biceps: Phakamisa umzimba osekelwayo uye kubha evundlile ephezulu.
