Imihlahlandlela Yokuzivocavoca

Buka ukunyakaza kuqala, bese ufunda izimpawu ezibalulekile.

Thatha isithombe, i-AI irekhode ukudla kwakho. Ukudla nokuzivocavoca ku-app eyodwa.

Umtapo Wokuzivocavoca Ogxile Ekunyakazeni

Ukunyakaza okukodwa okunembile kungachaza ngaphezu kodonga lombhalo

Lapho ufunda ukuzivocavoca, ukugeleza kokunyakaza kuza ngaphambi kwethiyori eyinkimbinkimbi. Buka ukuzivocavoca, bese ubuyekeza imisipha ehlosiwe, indlela ebalulekile namaphutha okufanele uwagweme.

Imihlahlandlela eshicilelwe: 257
Ukugxila ekuqeqeshweni: Amandla
Isitayela sokufundisa: Ukunyakaza kuqala

Indlela esekelwe ebufakazini

Imihlahlandlela Yokuzivocavoca 257 Ngokubuka Kafushane

Skrola ukuze uhlole

Ingxenye yomzimba

Imihlahlandlela engu-257 yokuzivocavoca

IsifubaAma-Dumbbells · hlala ebhentshini

I-Incline Dumbbell Press

Incline Dumbbell Press

I-Upper pectoralis enkulu · I-Anterior deltoids · triceps

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

8–12 ukuphindaphinda × amasethi 2–3

Funda umhlahlandlela ogcwele

IsifubaIzingaloUmshini wezintambo ezimbili

I-Cable Fly

Cable Fly

I-Pectoralis enkulu · Anterior deltoids · upper-arm stabilizers

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

10–15 ukuphindaphinda × amasethi 2–3

Funda umhlahlandlela ogcwele

IsifubaI-Barbell · ibhentshi yehla

I-Decline Bench Press

Decline Bench Press

I-Pectoralis enkulu · Triceps · anterior deltoids

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

6–10 ukuphindaphinda × amasethi 2–3

Funda umhlahlandlela ogcwele

IsifubaIngqikithiIsisindo somzimba · phansi

I-Push-Up

Push-Up

I-Pectoralis enkulu · Triceps · anterior deltoids · serratus anterior · core

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

6–12 ukuphindaphinda × amasethi 2–4

Funda umhlahlandlela ogcwele

IsifubaIzingaloUmshini we-pec deck wesitayela sokubamba

I-Pec Deck Fly

Pec Deck Fly

I-Pectoralis enkulu · Anterior deltoids · upper-arm stabilizers

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

10–15 ukuphindaphinda × amasethi 2–3

Funda umhlahlandlela ogcwele

IsifubaUmhlaneIzingaloAma-dumbbell amabili · ibhentshi eliyisicaba

I-Two-Dumbbell Pullover

Two-Dumbbell Pullover

I-Pectoralis enkulu · Latissimus dorsi · serratus anterior · upper-arm stabilizers

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

8–12 ukuphindaphinda × amasethi 2–3

Funda umhlahlandlela ogcwele

IsifubaUmshini wokucindezela isifuba okhethiwe

I-Machine Chest Press

Machine Chest Press

I-Pectoralis enkulu · Triceps · anterior deltoids

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

8–12 ukuphindaphinda × amasethi 2–3

Funda umhlahlandlela ogcwele

IsifubaAma-dumbbell amabili · ibhentshi eliyisicaba

I-Dumbbell Bench Press

Dumbbell Bench Press

I-Pectoralis enkulu · Triceps · anterior deltoids

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

8–12 ukuphindaphinda × amasethi 2–3

Funda umhlahlandlela ogcwele

IsifubaIngqikithiIsisindo somzimba

I-Diamond Push-Up

Diamond Push-Up

I-Triceps · i-pectoralis enkulu · I-Anterior deltoids · serratus anterior · core

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

6–12 ukuphindaphinda × amasethi 2–4

Funda umhlahlandlela ogcwele

IsifubaI-Barbell · ibhentshi eliphezulu · irack

I-Incline Barbell Press

Incline Barbell Press

Upper pectoralis major · anterior deltoids · I-Triceps

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

6–10 ukuphindaphinda × amasethi 2–3

Funda umhlahlandlela ogcwele

IsifubaIzingaloAma-Dumbbells · ibhentshi eliyisicaba

I-Dumbbell Fly

Dumbbell Fly

I-Pectoralis enkulu · Anterior deltoids · upper-arm stabilizers

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

10–15 ukuphindaphinda × amasethi 2–3

Funda umhlahlandlela ogcwele

IsifubaUmshini wamakhebula amabili · Izibambo ze-D

I-Cable Crossover

Cable Crossover

I-Pectoralis enkulu · Anterior deltoids · serratus anterior · trunk stabilizers

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

10–15 ukuphindaphinda × amasethi 2–3

Funda umhlahlandlela ogcwele

IsifubaIngqikithiIsisindo somzimba · iphansi elingasheleli

I-Clap Push-Up

Clap Push-Up

I-Pectoralis major · triceps · I-Anterior deltoids · serratus anterior · core

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

3–5 ukuphindaphinda × amasethi 3–5

Funda umhlahlandlela ogcwele

IsifubaIpuleti lesisindo esisodwa

I-Single-Plate Svend Press

Single-Plate Svend Press

I-Pectoralis enkulu · I-Anterior deltoids · triceps · serratus anterior

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

10–15 ukuphindaphinda × amasethi 2–3

Funda umhlahlandlela ogcwele

IsifubaIngqikithiIsisindo somzimba · iphansi elingasheleli

I-One-Arm Push-Up

One-Arm Push-Up

I-Pectoralis major · triceps · Anterior deltoids · serratus anterior · obliques · core

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

2–5 ohlangothini ngalunye ukuphindaphinda × amasethi 3–5

Funda umhlahlandlela ogcwele

IsifubaIngqikithiIbhola elilodwa lomuthi · indawo engashibiliki

I-Medicine Ball Push-Up

Medicine Ball Push-Up

I-Pectoralis major · triceps · I-Anterior deltoids · serratus anterior · core

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

6–10 ukuphindaphinda × amasethi 2–4

Funda umhlahlandlela ogcwele

IsifubaI-dumbbell eyodwa · ibhentshi eliyisicaba

I-One-Arm Dumbbell Press

One-Arm Dumbbell Press

I-Pectoralis major · triceps · Ama-deltoids angaphambili · ama-obliques · ama-scapular stabilizers

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

8–12 ohlangothini ngalunye ukuphindaphinda × amasethi 2–4

Funda umhlahlandlela ogcwele

IsifubaI-Barbell · ibhentshi eliyisicaba

I-Barbell Bench Press

Barbell Bench Press

I-Pectoralis enkulu · Triceps · anterior deltoids

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

6–10 ukuphindaphinda × amasethi 2–3

Funda umhlahlandlela ogcwele

Umzimba ongezansiI-Barbell · I-Rack

I-Barbell Back Squat

Barbell Squat

Ama-Quadriceps · Ama-Glutes · Ama-hamstrings · ama-trunk stabilizers

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

8–10 ukuphindaphinda × amasethi 2–3

Funda umhlahlandlela ogcwele

IsifubaAmahlombeIringi yejimu · Ibhande eligxilile

ring push up

Ring Push-Up

I-Pectoralis enkulu, i-triceps · Imisipha ye-deltoid yangaphambili, imisipha yesisu, imisipha ye-stabilizer yehlombe

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

6-10 izikhathi ukuphindaphinda × amasethi 2–4 amasethi

Funda umhlahlandlela ogcwele

IsifubaAmahlombeIbhola lokuzivocavoca, iphansi elingasheleli

Ibhola le-gym push-up

Stability Ball Push-Up

I-Pectoralis enkulu, i-triceps · Imisipha ye-deltoid yangaphambili, imisipha yesisu, imisipha ye-stabilizer yehlombe

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

5-10 izikhathi ukuphindaphinda × amasethi 2–4 amasethi

Funda umhlahlandlela ogcwele

IsifubaIbhentshi eliphansi, iphansi elingasheleli

Yenqaba ukusunduza phezulu

Decline Push-Up

I-Pectoralis enkulu, i-triceps · I-deltoid yangaphambili, i-serratus yangaphambili, imisipha yesisu

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

Iziqephu 6-12 ukuphindaphinda × amasethi 2–4 amasethi

Funda umhlahlandlela ogcwele

IsifubaIbhentshi elizinzile, iphansi elingasheleli

Qhubekela phezulu

Incline Push-Up

I-Pectoralis enkulu, i-triceps · I-deltoid yangaphambili, i-serratus yangaphambili, imisipha yesisu

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

8-15 izikhathi ukuphindaphinda × amasethi 2–4 amasethi

Funda umhlahlandlela ogcwele

IsifubaIpuleti Elilayishiwe I-Independent Lever Chest Press

I-Hammer Strength Chest Press

Hammer Strength Chest Press

I-Pectoralis enkulu, i-triceps · I-deltoid yangaphambili, i-serratus yangaphambili

Landela ukusetha nokunyakaza isinyathelo ngesinyathelo.

Yima ngokushesha uma ukunyakaza kubangela ubuhlungu.

Iziqephu 8-12 ukuphindaphinda × amasethi 2–4 amasethi

Funda umhlahlandlela ogcwele

Imihlahlandlela engu-257 yokuzivocavoca