Izenzo ze-super group collocation ezisetshenziswa kakhulu, zishise amafutha nokwakheka komzimba ngasikhathi sinye

Cha. 1
Isifuba ne-Back Super Group

Ukucindezela kwebhentshi likaDumbbell

Uma ijimu yakho
Isisindo se-Dumbbell sanele
(I-dumbbells kufanele okungenani ikalwe)
Ngemuva kwalokho umkhondo we-dumbbell bench press
Eqinisweni, kufaneleke kakhulu ukukhula kwakho kwemisipha ye-pectoral
Iqoqo lama-reps ayi-10 ngaphandle kokuphumula
Ukudonswa

Sebenzisa ukubambelela okubanzi ukuze wenze yonke inqubo
Chin ngaphezulu kwebha
Qinisekisa ukuthi awuthi "unqekuzise ikhanda" phezulu
Ukukhathala njalo
Phumula cishe imizuzu emibili ngemuva kokuqeqeshwa

NO.2
Umlenze Super Group
IBarbell squat

Isikwele esigcwele
Iqembu elikhulu kunawo wonke lingu-80% wesisindo sokugcina
Yenza izikhathi ezijwayelekile eziyi-10 eqenjini ngalinye
I-Dumbbell emi isithende sokuphakamisa

Ingabamba ama-dumbbells noma ama-barbells ukuthwala izinsimbi
Phinda izikhathi ezingama-20
Phumula cishe imizuzu emibili ngemuva kokuqeqeshwa

NO.3
Amahlombe eSuper Group

Ukuma kwe-dumbbell cindezela

Sukuma izihlakala zakho bese ugcina umhlane wakho uqonde
Gxila kwimisipha ye-deltoid
Ungasebenzisi umhlane wakho noma ngokwehlukana
Iqoqo lama-reps ayi-10 ngaphandle kokuphumula
Ukuphakanyiswa kohlangothi lwe-Dumbbell

Kungcono ungagcini izindololwane zakho ngama-degree angama-90
Kepha okuqondile
I-engeli yendololwane icishe ibe ngama-degree ayi-120
Ukuphakamisa ohlangothini kwengalo yonke
Phinda izikhathi eziyi-15
Phumula cishe imizuzu emibili ngemuva kokuqeqeshwa

Cha. 4
Ingalo Super Group

I-Supine barbell ingalo ibhande nokwelulwa

Ukuqhuma kuqhamuka emhlabathini
Njengoba izindololwane namahlombe kubheke phambili, gxila kuma-triceps
Musa ukukala kakhulu
Okusemqoka ukuqinisekisa ikhwalithi yesenzo
Izikhathi eziyi-10 ngaphandle kokuphumula ngemuva kokuzijwayeza
I-Barbell curl

Ungawunyakazisi umzimba wakho ngokweqile
Kepha kungathinta isisindo esisindayo lapho kudingeka
Ithiphu lendololwana lingcono
Gcina izingalo zakho zisondele emzimbeni wakho, ungayi phambili
Ungabuyela emuva kancane
Prakthiza amakhanda amafushane ngokwengeziwe futhi wenze amakhanda amabili abe banzi
Izikhathi eziyi-10, phumula imizuzu emi-2 ngemuva kokuzijwayeza

NO.5
Ukuqiniswa kwemisipha yesisu
Ukuguqa ngesisu esiswini

Ungakwenzela iqembu ngalinye kuqala
Uma ngizwa ukuthi ngingakuthwala
Phinda futhi
Lokhu kuqeqeshwa kungenziwa zonke izinsuku
Kuyindlela efanele yokunciphisa amafutha nokwakha imisipha