Ngokuvamile abesifazane besaba ukuzivocavoca nge-barbell, ngoba labo abafuna ukuziphendulela, uma bengaphelele, kodwa umzimba wesifazane ungene emzimbeni womuntu wesisindo akwanele. Ngivumise le nganekwane: Izenzo zokuzivikela zabesifazane zingenza imilenze yakho nezinsipho zibe nzima futhi zikhangele, futhi "inqwaba yemisipha" ingabonakala kuphela lapho idla inani elikhulu lama-calories ngesisindo semisipha yomzimba, noma ama-hormonal supplements (testosterone). Ngokudla okunomsoco nokuqeqeshwa kwamandla we-metered, amafomu akho azoba ngowesifazane kuphela. Cabangela izinhlobo eziyinhloko zokuzivocavoca nge-barbell ekhaya:
Isiyinkimbinkimbi sokuzivocavoca
- Ake siqale ngesenzo sokuqala sokufudumala ngezandla nge-barbell. Sithatha ibha ngezandla zombili ngezandla ezinzima futhi sibambe phambi kwethu ngezandla eziqondile. Imilenze ibanzi kancane kunamahlombe, ingemuva ngisho, ukubukeka kusengaphambili. Ukugoqa izingalo ezinhlangothini ze-elbow, uphakamise ibha (noma ibha) esitsheni, wenze umzamo omkhulu kwi- bicep . Ukuphindaphinda: 8, kuya: 3.
- Ukuvivinya okulandelayo nge-barbell kungenxa yemilenze. Siphakamisa ibha, sibeka amakhanda ethu emahlombe ethu. Izinyawo ndawonye. Senza i-squats ephansi engxenyeni emadolweni ehlangene ama-degree angu-90 bese ubuyela esimweni sokuqala. Ukuphindaphinda: 12, Izindlela: 3.
- Bese senza ukuvivinya okufanayo, kodwa ngesimiso sokuqala semilenze. I-barbell isemaphethweni, imilenze ibhekene ne-shoulder width ngaphandle. Ingabe ama-squats ajulile, uma usezingeni lokuqala, ungathatha indawo ye-squats ngesigamu-squats. Ukuphindaphinda: 15, kuya: 3.
- Siqedela izivivinyo zethu eziyinkimbinkimbi nge-bar nokuhlungwa kwemisipha yangemuva. I-IP - isici esiyinhloko, ibha ku-grasp classic phambi kwakhe ngezansi. Senza i-squat kuze kube yilapho ibha engaphansi kwamadolo. Kulesi simo, ukuhlukunyezwa emhlane ophansi kuyadingeka ukuze ugweme ukulayisha ngokweqile nokulimala. Khona-ke sibuyela ku-PI, sigxile umthwalo emisipha yangemuva, okwesibili - imilenze. Ukuphindaphinda: 20, kuya: 2.