Ngokudla kaninzi abafazi bayesaba ukuzivocavoca nge-barbell, ekubeni abo bafuna ukuziphendulela, ukuba bengaphelelanga, kodwa umzimba wesibhambathiso kwisigxina somntu wezitho zengxube ayanele. Makhe ndiveze le ngqungquthela: Ukuzivocavoca kwezibhinqa kubasetyhini kunokukwenza imilenze yakho kunye nezikhwelo zomelele kwaye zikhangele, kwaye "inqwaba yezihlunu" zingabonakala kuphela xa zichitha inani elikhulu leekhalori zeesistim, okanye i-hormonal supplement (testosterone). Ngokutya okuqhelekileyo kunye nokuqeqeshwa kwamandla emitha, iifom zakho ziya kuba ngabafazi abangaphezulu. Cinga ngeentlobo eziphambili zokuzilolonga nge-barbell ekhaya:
Inkomfa yokuzivocavoca
- Masiqale ngesenzo esisisiseko sokufudumala kwezandla nge-barbell. Sithatha ibha ngezandla zombini nge-back back hold and hold in front of us in hands straight. Imilenze ibanzi ngokubanzi kunamahlombe, umqolo ungowona, ijonge liza phambili. Ukubopha iingalo kumalungu omgca, pha kamisa ibhar (okanye ibha) kwi-chin, ukwenza umgudu omkhulu kwi- bicep . Ukuphindaphinda: 8, iya ku: 3.
- Ukusebenzisa okulandelayo nge-barbell kungenxa yemilenze. Siphakamisa ibha, sibeka iintloko zethu kumagxa ethu. Inyawo kunye. Senza i-squats ephantsi kwisigxina emadolweni ahlangene nama-degree angama-90 kwaye ubuyela kwindawo yokuqala. Ukuphindaphinda: 12, iindlela: 3.
- Emva koko senza umsebenzi ofana nawo, kodwa ngokusekwa kwinqanaba lemilenze. I-barbell isebenza kumagxa, imilenze ibanzi ububanzi becala. Yenza izikwele ezona zinzulu kakhulu, ukuba ungowona nqanaba lokuqala, ungathatha indawo yezikwere ngeekiti-squats. Ukuphindaphinda: 15, iya ku: 3.
- Sigqiba lwethu olunzima lokuzivocavoca kunye ne-bar kunye nokucaciswa kwemisipha yomva. I-IP - isiseko esona sihloko, ibha ekwi-classic grasp phambi kwakhe ngaphantsi. Senza i squat ade ibha ingezantsi kwamadolo. Kule meko, ukuphosa kwinqanaba elingaphantsi kuyimfuneko ukwenzela ukuba ugweme ukukhulula nokulimala. Emva koko sibuyela kwi-PI, sigxininise umthwalo kwimisipha yangemva, okwesibini - imilenze. Ukuphindaphinda: 20, iya ku: 2.