Indlela Yokwenza I-Righteous Row Exercise

Sebenza Amahlombe Nasele Emuva Ngefomu Elihle

Umugqa oqondile ubhekwa njengabakhi bomzimba obuhle kunazo zonke emuva nangamahlombe. Isebenzisa izinhloko zangaphambili neziphakathi ze-deltoids, kanye ne-trapezius, i-rhomboids, kanye nemisipha ye-biceps . Lokhu kuphakamisa okudinga ifomu elihle lemiphumela emihle futhi ugweme ukulimala. Noma nini lapho usebenza emisipha yendawo yehlombe, kufanele uthathe ukunakekelwa ukuze ugweme ukulimaza amahlombe. Gwema izisindo ezinzima ngalolu hlelo.

Gcina imhlane yakho iqondile emgqeni oqondile, ngesifuba futhi amehlo agxilwe phambili. Isimo sakho kufanele sibe mayelana nobubanzi behlombe. Lokhu kusetshenziselwa ukuhlukunyezwa, ngakho-ke sebenzisa kuphela ukubopha okukhulu. Futhi, bheka ibha ye-EZ-curl evumela ukuthi ubambe i-barbell nge-angles angakusiza ukusiza ukunciphisa ukucindezeleka emagqumeni avela ekhoneni eliphezulu phezulu. Ungaphakamisi izingalo ezingenhla ngokufanayo ukuze ugweme ukuxoshwa kwehlombe. Thola okuningi mayelana nokuqeqeshwa kwesisindo uma udingwa ulwazi oluyisisekelo ngaphambi kokuthi uzame lo msebenzi.

1 - Ukuqala Isikhundla

1. Hamba ngemilenze endaweni eqondile eceleni-ububanzi begceke cishe ngakwesokudla.
2. Ukuqonda i- barbell noma ama-dumbbells futhi uvumele ukuba uhlale phambi kwakho ubude bezingalo zakho. Izintende zezandla zakho kufanele zibhekene nomzimba wakho.
3. Ukuma uqonde, hlela ukuphatha kwakho ukuze izandla zakho zihambisane namathanga. Lokhu kungukuthi, hhayi eduze kakhulu.
4. I-"wavy" i-EZ curl bar yenza lo mkhuba ube lula kakhulu kumajoyini esibuko. (Bheka isithombe.)

2 - Ukuzivocavoca umzimba

1. Ukuphefumula bese ubambelela izibeletho, gcina emuva ngokuqondile, isifuba futhi amehlo agxile phambili.
2. Phakamisa i-barbell ngokuqondile phezulu kuya ensikeni, eholele ngamagundane futhi ugcine ibha eduze nomzimba. Phumani ngaphandle komzamo. Izingalo zakho akufanele zihambe ngaphezu kokufana namahlombe. Okuncane kakhulu kulungile.
3. Misa okwesikhashana phezulu kwesiphakamiso.
4. Buyisa i-barbell emuva esimweni sokuqala, ukuphefumula njengoba uyenciphisa.
5. Phinda ukuhambisa kwenombolo yakho echazwe yokuphindaphinda.

Amathiphu amafomu afanele

• Uma ususha emgqeni oqondile, qala nge-barbell ngaphandle kwesisindo. Lokhu kuzokunika ithuba lokuzwa isiphakamiso, ukufunda ukuhamba nokuma kuyo yonke indawo. Engeza isisindo kancane kancane, futhi ungangezi isisindo esiningi ngaphambi kokuthi amahlombe akho alungele.
• Gcina ama-wrists akho ekudleni ngesikhathi sokuphakamisa, okuvumela ukuba baguquke njengoba kudingeka. Zama ukugcina ama-wrists ekuthutheleni phansi noma ohlangothini ngesikhathi sokuphakama.
• Ngenkathi uphakamisa, gcina izingxube zakho ngaphezulu kwezinga leziphambili zakho.
• Gcina i-torso yokumisa futhi i-abs yakho ibambelele kulo lonke ukuphakama, akukho ukujika noma ukuphikisana.
• Ungabeki phansi futhi uphakamise ngemuva kokufaka kokuqala. Akukho ukunyakaza emilenzeni okufanele kwenzeke.
• Ungaphakamisi ukulimala ngalolu hlelo ngaphandle uma unolwazi futhi uthemba amalunga akho ehlombe. Ukushicilelwa ngokweqile kuye kwabikwa ngesisindo esiningi noma ifomu elibi. Ukuhlanganiswa kwamahlombe kuyindlela enzima kakhulu nokulimala kuyo kungathinta kakhulu imigomo yakho yokuzivocavoca futhi kunganciphisa ukuphulukisa.
• Uma ubuhlungu noma ukuvuvukala kwenzeka, cima lo msebenzi.