Sivame ukuthatha amandla we-back and amahlombe ethu kalula. Ukuhamba, ukuguqula, ukujika, ukuphakamisa, nokuguqa kuyathuthuka kakhulu uma sinemisipha enamandla nangemuva nangenhlanzi. Nakhu ukuthi ungayithola kanjani.
Bheka okungu-12 kokuhle kakhulu.
I-Chinups, i-Pullups, ne-Reverse
Ngokwemvelo, uthola imisipha yempi isebenze ngokudonsa , kepha abazuzi abaxhaphaza imisipha yi-teres, i-rhomboids, nama-lats ngemuva.
Ukubamba ngokucindezelayo kushaya ama-biceps nemisipha ye-brachialis ngaphezulu, futhi ama-lats kanye ne-teres emhlane ahlanganyela kakhulu.
I-Lat Pulldowns, i-Reverse, ne-Variations
I-Pulldowns ihlose ama-teres, nemisipha ye-latissimus ingxenye enkulu, kodwa ukukhishwa ngemuva kwekhanda kwenza i-rhomboids ibe ngcono. Qaphela lapho udonsa ngemuva kwekhanda ukuthi umgogodla wesibeletho awuxhunyiwe.
I-Bent Over Rows
Uthola inzuzo eningi yesikhathi nomzamo ngalokhu kuvivinya okukhulu. Imisipha ye- back, ehlombe, kanye nengalo isetshenziswa ngaphezulu. Nge-barbell, ukugxila ngokweqile kuncike ngemuva, ikakhulukazi lapho ukuxhaphazwa kwezingcindezi kuthola i-biceps ne-trapezius ehileleke kakhulu. Lokhu kuyindlela ewusizo kakhulu. Ungayishiyi ngaphandle, kodwa khumbula ukugcina lokho emuva ngokuqondile noma okuncane okungahambisani (okungavinjelwe).
Imigqa ye-T-Bar
Uma ukuvocavoca kwakho kunomshini we-T-bar, ungawunaki. Ngokufana nomphumela wokuguqa ngaphezulu kwemigqa, ukuvivinya kwe-T-bar kunika emuva emuva, amahlombe, kanye nezingalo ukuhamba okukhulu.
Ungabona umshini omile noma omunye onobhentshi wokusekela kwesisu.
Uhlezi Emigqeni Yekhebula
Umshini ikuvumela ukuba udonse ngokumelene nesisindo esilungiswayo uma uslayida ngesakhiwo. Gcina lawo mahlombe agxiliwe ndawonye futhi kusetshenziswe okuwusizo kumisipha yangemuva kanye ne-deltoid posterior ehlombe.
I-One-Arm Dumbbell Rows
Yenza lo muntu eguqa noma egxile ebhentshini ngamadolo owodwa futhi ephakamisa isidumbu emotweni yokudonsa ngenye ingalo. Uthola umsebenzi omuhle ngemuva futhi umsebenzi othile ezandleni nasemisipha yehlombe elingemuva.
Ama-Deadlifts
Ukuzivocavoca okungcono kakhulu ongakwenza, i-deadlift ihlasela imisipha eminingi kunoma yimuphi omunye umsebenzi ongabodwa ngaphandle kwama-Olympic. Ingemuva ithola ukusebenza okuhle, futhi, njengoba ungalindela, kufaka phakathi ukubaluleka okuphansi kwe-back Quadratus lumborum.
Izandiso Emuva
Thola umshini wokwandisa emuva endaweni yokuzivocavoca futhi uyisebenzise njalo ukuqinisa emuva okuphansi kanye ne-butt kanye ne-hamstrings. Izandiso zempindelo azikhohliwe futhi zingasiza kakhulu, ikakhulukazi ekuqinisekiseni ukuthi ukhenketho oluphambili olubaluleke kakhulu.
I-Barbell ne-Dumbbell Shrugs
Ama-shrugs athola imisipha ye-trapezius phezulu kwesigqoko esungezwe entanyeni esebenze. Ungakwenza lokhu ngama-dumbbells eboshwe ohlangothini - vele uhlasele imisipha phezulu noma phansi - noma sebenzisa umshini wokushisa ngenhloso.
Uhlezi phambi kwe-Front Dumbbell Press
Beka omunye umsebenzi kuzo zonke izinhlanzi zezinhlanzi ezintathu zephethini ne-fronthead press. Hlala ebhentshini uphinde uphakamise ama-dumbbells ngaphezu kwalokho.
Ukuphakama Okubambisene, I-Dumbbell, noma i-Pulley
Gcina emuva ngqo, kodwa uguqe futhi uphakamise ama-dumbbells (noma ama-pulley weights) ohlangothini njengenyoni evula amaphiko ayo.
Ibala ama-deltoids nangemuva. Ungaphinda wenze i-lateral iphakamisa ukuma eqondile futhi ifaka i-trapezius ngaphezulu. Noma ngabe yikuphi, ungafaki isisindo kulo msebenzi noma amahlombe akho angase akhononde.
I-Dumbbell Front iphakamisa
Izindlela eziningi zokuzihlukanisa zamahlombe. Ngaphambi kokuphakamisa, uphakamisa izimbongolo ngokuqondile, ngokuhlukile. Uthola i-deltoid ngaphambili nangaphakathi kanye nemisipha yesifuba kanye. Gcina ukukhanya kwesisindo ukulinganisela.