A: isifuba
1. Umshini osanda kuqhamuka: ikakhulukazi uzijwayeza ubukhulu be-pectoralis imisipha emikhulu nesifuba.
Isenzo: Lala ebhentshini lakho uphethe izimbumbulu zombili ezandleni zakho, unezinsimbi ezingomlomo emahlombe akho, izintende zibheke phezulu, phonsela ama-dumbbell phezulu kuze kube yilapho izingalo zakho ziqonde, ume kancane, bese ubuyela endaweni leyo kancane. , kuvumela ukusikwa okuphelele nokwelulwa okuphelele kwepectoralis enkulu.
2. Push oblique push: ikakhulu emisipheni yesifuba.
Isenzo: iphuzu eliyinhloko lesenzo liyefana nomshini wokuphindaphinda, umehluko ukuthi indawo yesitulo ishintshelwa kuma-degree angama-30 ~ 40 wokuthambekela, ilele kuyo ukwenza.
3. Izinyoni ezi-recumbent: ikakhulukazi zijwayeza inkaba yesifuba esiphakathi.
Isenzo: Lala ebhentshini, ama-dumbbell amabili, izintende zezandla eziphambene, izingalo ezimbili ngokwemvelo ziqonde ngenhla kwesifuba, izingalo ezimbili zigobisa indololwane ezinhlangothini zombili ze-dumbbells arc ziye ezingeni eliphansi kakhulu, imisipha yesifuba inweba ngokugcwele, imisipha yesifuba iphoqa ukusikwa izingalo arc phezulu ukubuyisela.
Okwesibili: ihlombe
1. Incomo: ikakhulukazi usebenzise ama-deltoid anterior, middle and posterior.
Isenzo: ukuhlala, izimbumbulu ezimbili ohlangothini lomzimba, izindololwane ezimbili ngaphandle, intende phambili, ku-arc ukusunduza ama-dumbbells aye endaweni ephezulu kakhulu, ume isikhashana, ulawule kancane ama-dumbbells ngokwendlela yokuqala (i-arc). Ukusikisela: Ungakwenza futhi umile, ngezandla zombili ngasikhathi sinye, noma ngengalo eyodwa ngokulandelana.
2. I-lateral lift: ikakhulukazi sebenzisa ipheshana le-deltoid eliphakathi.
Isenzo: Hlanganisa zombili izinsimbi ezingaphambi kwemilenze yakho, uncike phambili kancane, ugoqe izindololwane zakho kancane, bese uphakamisa izinsimbi zomlomo ezinhlangothini zakho ukuphakama kwehlombe. Beka imisipha ye-deltoid endaweni “yokuncipha okukhulu”. Misa isikhashana, bese ubuyela kancane ekulawuleni kwamahlombe.Kungenziwa futhi ngengalo eyodwa, ukujikeleza kwengalo okubili.
3. Bend side lift: ikakhulukazi ukuzivocavoca deltoid posterior.
Isenzo: Bamba izimbumbulu ezimbili, izintende zibhekane, ziguqe ngamadolo, uzinze umzimba, izingalo ziye ezinhlangothini, bese ulawula ukubuya okuhamba kancane.
Amahlombe ehlombe: Gxila kwimisipha ye-trapezius.
Isenzo: Bamba zombili izimbumbulu eceleni kwakho, ugoqe kancane amadolo akho, unciphise kancane umzimba wakho ongaphezulu phambili, phakamisa ngokuphelele amahlombe akho, zama ukuthinta i-earlobe nge-acromial, ume isikhashana, bese ulawula kancane futhi ubuyisele.
Owesithathu: emuva
Ukugwedla ngezingalo zombili kugobile: Kugxila kwi-latissimus dorsi.
Isenzo: Gobisa amadolo akho kancane, bamba i-dumbbell ezandleni zombili, ilenga ngaphambili nangaphansi komzimba wakho, bese usebenzisa amandla we-latissimus dorsi contraction ukuphakamisa i-dumbbell endololwaneni nasekuphakameni kwehlombe noma ephakeme kancane kunesikhundla sehlombe, yeka isikhashana, bese usebenzisa ukungezwani kwe-latissimus dorsi ukulawula i-dumbbell ukubuyisa kancane.Qaphela: lapho kugwedlwa, umsipha we-latissimus dorsi unenkontileka futhi welulwa. Umzimba ongaphezulu akufanele uphakanyiswe ukugwema amandla okuboleka.
2. Ukugoba ingalo eyodwa: Ngokuyinhloko ngemuva nangaphandle.
Isenzo: Bamba i-dumbbell intende ibheke ngaphakathi futhi esinye isandla sisekele ihange emadolweni omlenze ofanayo ukuze uzinze umzimba.Phakamisa i-dumbbell okhalweni (ukusika okugcwele emuva), ume isikhashana, bese wenza okulawulwayo ukubuya okuhamba kancane (ukunwebeka okugcwele emuva), bese usuka kolunye uhlangothi uye kolunye.
3. Ukudonswa kwemilenze okuqondile: Gxila emuva engezansi, i-gluteus maximus, ne-biceps femoris.
Isenzo: bamba ama-dumbbells ezandleni zombili bese ulenga phambi komzimba, izinyawo zivulekile ngokwemvelo, ububanzi behlombe, imilenze eqondile, emuva ngqo, umzimba phambili, ikhanda phezulu, kuze kube yilapho umzimba ophezulu ucishe ufane nomhlabathi. yenza inkontileka bese uphoqa umzimba ongaphezulu ukuthi ubuyele emuva.
Isikhathi Iposi: Jul-13-2021