Umugqa Ogobile Ungaphezu Kokuvivinya Emuva nje

-Delile

• I-Dumbbell Bent-Over Row Izinzuzo nokuhluka
• Ungayenza Kanjani I-Dumbbell Bent-Over Row
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Nakuba imigqa ngokuyinhloko iwukuzivocavoca emuva, iqoqa wonke umzimba wakho futhi-okuyikho okuyenza ibe yinto okufanele ibe nayo kunoma iyiphi inqubo yokuqeqesha amandla. Umugqa ogobe phezulu we-dumbbell (oboniswe lapha umqeqeshi ozinze e-NYC u-Rachel Mariotti) ungenye yezindlela eziningi zokuthola izinzuzo, kodwa ingase ibe enye yezindlela ezifinyeleleka kakhulu.

I-Dumbbell Bent-Over Row Izinzuzo nokuhluka

"Iqembu lemisipha elihlosiwe kakhulu ngumhlane wakho, ikakhulukazi i-latissimus dorsi kanye nama-rhomboids," kusho uLisa Niren, umqeqeshi oyinhloko wokusebenzisa i-App Studio. Ungakwazi ngisho nokulungisa umugqa kancane ukuze uqondise izingxenye ezihlukene zomhlane wakho: "Ukudonsa isisindo phezulu esifubeni sakho kusebenza imisipha yakho yangemuva ngenkathi udonsa isisindo eduze okhalweni lwakho kusebenza imisipha yakho ephakathi nendawo," esho.

Nakekela ukugcina amahlombe "phansi nasemuva" sonke isikhathi ukuqinisekisa ukuthi usebenza imisipha efanele, kusho uChristi Marraccini, umqeqeshi eNEO U eNew York City. “Ikakhulukazi ngasekupheleni kwesethi yakho, lapho ungase ulingeke ukuba uvumele amahlombe akho akhuphukele ezindlebeni zakho,” usho kanje.

Umugqa ogobile (kanye nanoma yikuphi ukuvivinya umzimba emuva, ngaleyo ndaba) kubalulekile ukufaka isimiso sakho samandla ukuze ugcine ibhalansi yamandla phakathi komhlane nangaphambili komzimba wakho. "Umugqa ogobekile ungumphelelisi womshini wokucindezela ibhentshi ngoba ukhomba imisipha engakwesokunxele somzimba wakho," kusho uHeidi Jones, umsunguli weSquadWod nomqeqeshi waseFortë. (Zama ama-supersets womugqa ogoqiwe ngokucindezela kwebhentshi ye-dumbbell noma ama-push-up for a set killer-but equal! -Lifting set.)

Ukuzivocavoca okugoqiwe nakho kuhlose ama-biceps akho, kanye nemisipha emahlombe nasemikhonweni yakho, kanye nemilenze nomgogodla wakho. (Yebo, ngempela.) "Imisipha yesisu nephansi emuva inkontileka ukuze uzinze (noma ugcine umzimba wakho endaweni) ngenkathi wenza umsebenzi," kusho u-Niren. "Ukuqinisa le misipha kuthuthukisa ukuma kwakho nokuzinza komgogodla, ukunciphisa ingozi yokulimala okuphansi." (Okuhlobene: Kungani Kubalulekile Ukuba ne-Abs Enamandla-hhayi Ukuthola nje Ama-Six-Pack)

Ehlangothini le-flip, noma kunjalo, umugqa ogobile ungacasula umqolo ongezansi kwabanye abantu. Ucwaningo olushicilelwe ku Ijenali Yokucwaninga Amandla Nezimo ithole ukuthi umugqa ogobile omile ubeka umthwalo omkhulu ku-lumbar spine uma kuqhathaniswa nomugqa ohlanekezelwe noma umugqa wekhebula omile wengalo eyodwa. Uma umugqa wokugoba omile ubangela ubuhlungu beqolo elingezansi, zama umugqa oguquliwe ngomqeqeshi wokumiswa noma ulenga ngaphansi kwebarbell. Noma, ukwenza kube lula jikelele, khetha ama-dumbbells amancane.

Ufuna inselele eyengeziwe? Zama ukufaka izandla zakho ekubambeni ngesandla (ama-dumbbells aqondile, ahambisana namahlombe nezihlakala ezibheke phambili kude nomzimba wakho) ukukhomba ama-biceps akho namalitha akho kakhulu, kusho uJones. Uma ufuna ukulayisha isisindo esinzima kakhulu, zama umugqa ogobile nge-barbell kanye ne-overhand (izintende ezibhekene namathanga akho).

Ungayenza Kanjani I-Dumbbell Bent-Over Row

A. Yima izinyawo zihlukene ngobubanzi be-hip futhi ubambe i-dumbbell yesisindo esimaphakathi noma esindayo esandleni ngasinye ngezinhlangothi. Unamadolo agobile kancane, hinge phambili okhalweni kuze kube yilapho umzimba uphakathi kwamadigri angama-45 futhi ufana naphansi futhi ama-dumbbells alenga ngaphansi kwamahlombe, izihlakala zibheke phakathi. Hlanganisa umnyombo futhi ugcine intamo ingathathi hlangothi ukuze ihlale ihlelekile emuva ukuqala.

B. Exhale ukuze ugwebe ama-dumbbell phezulu eduze kwezimbambo, udweba izindololwane ziqonde emuva futhi ugcine izingalo ziqinise emaceleni.

C. Faka umoya ukuze wehlise kancane izinsimbi emuva endaweni yokuqala.

Yenza izikhathi ezi-4 kuye kwezingu-6. Zama amasethi ama-4.

Izeluleko zefomu lomugqa we-Dumbbell Bent-Over

• Gcina amehlo akho egxile phansi kancane phambi kwezinyawo ukugcina intamo engathathi hlangothi nomgogodla.
• Gcina umnyombo ubandakanyeka kusethi ngayinye bese uzama ukungahambisi i-torso yakho nhlobo.
• Gxila ekucingeni amahlombe ehlombe ndawonye phezulu komunye nomunye umfuyi.

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