A: isifuba
1. Umatshini wokushicilela owaziwayo: ubukhulu becala ukuziqhelanisa nobukhulu be-pectoralis enkulu yemisipha kunye ne-groove yesifuba.
Isenzo: Lala ebhentshini lakho uneedumbbell ezandleni zozibini, uneedumbbell emagxeni akho, iintende zijongise phezulu, tyhala i-dumbbells phezulu de iingalo zakho zithi nkqo, phumla, kwaye kancinci ubuyele kwindawo leyo. , Ukuvumela ukucuthwa ngokupheleleyo kunye nolwandiso olupheleleyo lwepectoralis enkulu.
2. Ukutyhala okuphezulu kwe-oblique: ikakhulu kwimisipha yesifuba.
Isenzo: eyona ndawo iphambili yesenzo iyafana nomatshini wokushicilela, umahluko kukuba umphezulu wendlu uhlengahlengisiwe ukuya kwi-30 ~ 40 degrees yotyekelo, ulele kuyo ukuba wenze.
3. Iintaka ezisandula ukufika: ikakhulu ziqhelanisa nesifuba esiphakathi esifubeni.
Isenzo: Lala ebhentshini, i-dumbbells ezimbini, iintende zesandla ezichaseneyo, iingalo ezimbini ngokwendalo ngokuthe ngqo ngaphezulu kwesifuba, iingalo ezimbini zigobe ingqiniba kumacala omabini e-dumbbells arc ukuya kwindawo esezantsi, izihlunu zesifuba sandise ngokupheleleyo, izihlunu zesifuba iingalo arc phezulu ukubuyisela.
Okwesibini: igxalaba
1. Ingcebiso: ikakhulu ukuzivocavoca ngaphambili, kumbindi kunye nasemva kwebhendi ye-deltoid.
Isenzo: ukuhlala, iincam ezimbini ecaleni komzimba, iingqiniba ezimbini ngaphandle, isundu phambili, kwi-arc ukutyhala i-dumbbells ukuya kwindawo ephezulu, yima okwethutyana, ngokuthe chu ukulawula ii-dumbbells ngokwendlela yoqobo (arc). Inqaku: Ungayenza nokuma, kunye neengalo zombini ngaxeshanye, okanye ngengalo enye ngokulandelelana.
2. Ukuphakamisa ngasemva: ikakhulu ukusebenzisa iphecana le-deltoid eliphakathi.
Isenzo: Hlanganisa zombini i-dumbbells phambi kwemilenze yakho, xhomekeka phambili, ugoba iingqiniba zakho, kwaye uphakamise i-dumbbells kumacala akho ukuphakama kwamagxa. Beka izihlunu ze-deltoid kwindawo "yokunciphisa okuphezulu". Misa kancinci, emva koko ucothe ukubuyela kulawulo lwamagxa, kwaye kungenziwa ngengalo enye, ukujikeleza kwengalo ezimbini.
3. Ukugoba ecaleni kwe-Bend: ikakhulu ukwenza umthambo we-deltoid yangasemva.
Isenzo: Bamba i-dumbbells ezimbini, iintende zijongane, ziguqe ngamadolo, zizinzile umzimba, iingalo ziye emacaleni, emva koko ulawule ukubuya kancinci.
Amagxa ehlombe: Gxila kwimisipha ye-trapezius.
Isenzo: Bamba zombini i-dumbbells ecaleni lakho, ugobe amadolo kancinci, unciphise umzimba wakho ongaphezulu phambili, uphakamise ngokupheleleyo amagxa akho, zama ukuchukumisa i-earlobe nge-acromial, yima ithutyana, emva koko ulawule kancinci kwaye ubuyisele.
Bathathu: buyela
Ukurola ngeengalo zombini kugobe: Ijolise kwi-latissimus dorsi.
Isenzo: Gobisa amadolo akho kancinci, bamba i-dumbbell ezandleni zozibini, xhoma ngaphambili nasezantsi komzimba wakho, kwaye usebenzise amandla e-latissimus dorsi contraction ukunyusa i-dumbbell engqinibeni kunye nokuphakama kwamagxa okanye ngaphezulu kancinci kunendawo emi egxalabeni, yeka okwethutyana, emva koko usebenzise uxinzelelo lwe-latissimus dorsi ukulawula i-dumbbell ukubuyisela kancinci ukubuyisela.Qaphela: xa ubhexa, umsipha we-latissimus dorsi ubukhulu becala unesivumelwano kwaye uyandiswa. Umzimba ongaphezulu akufuneki uphakanyiswe ukunqanda amandla okuboleka.
2. Ukugoba kwengalo enye: ubukhulu becala kumqolo ongaphandle nakumqolo ongezantsi.
Isenzo: Bamba i-dumbbell ngentende ejonge ngaphakathi kwaye elinye icala lixhasa i-anchor edolweni lomlenze ofanayo ukuzinzisa umzimba. ukubuyela kade (ukuzolula umva ngokupheleleyo), emva koko tshintsha usiya kwelinye icala uye kwelinye.
3. Ukutsala okuthe tye kwemilenze: Gxila kumqolo ongezantsi, kwi-gluteus maximus, nakwi-biceps femoris.
Isenzo: bamba i-dumbbells ezandleni zozibini kwaye uxhomeke phambi komzimba, iinyawo zivulekile ngokwendalo, ububanzi begxalaba, imilenze ethe tye, umva ngokuthe tye, umzimba phambili, intloko phezulu, de kube umzimba ongaphezulu ungqamene nomhlaba. ikhontrakthi kwaye unyanzelise umzimba ongaphezulu ngasemva.
Ixesha lokuposa: Jul-13-2021