Ukuhamba Okuphelele: Ungayenza Kanjani i-Static Lunge Beer Combo

-Delile

• I-Static Lunge Press/Lift Combo
• Buyekeza kwe-

Ukwandisa ukungezwani kuyinto enhle kuma-reps. Njengompetha wokuzivocavoca e-Equinox, u-Alexander Charles (umsunguli wekilasi lamandla we-Resist emajimini e-Equinox eNew York City) ungungqondongqondo ekuhleleni noma yiliphi ithuluzi lokuzivocavoca, kodwa uyabandlulula kumabhendi amelana nawo.

"Ubuhle bamaqembu ukuthi njengoba ukunyuka kwenhlangano kukhuphuka, ukungezwani kuyakhula," kusho uCharles. “Nguwe olawula ukuthi uyithatha kude kangakanani. Ngenkathi ukumelana kwe-dumbbell kuhlala kungaguquki, amabhendi ahlinzeka ukumelana okuguqukayo — okuhle ekukhuliseni amandla. ” (Nakhu okuningi ngobuhle bamabhendi okumelana nokuthi asetshenziswa kanjani.)

Kungakho alayishe le combo yokucindezela i-static lunge nge-band: Njengoba wehla ungene emgodini, nebhande lingaphansi konyawo lwakho lwangaphambili, kungenzeka ugoba noma ucindezela ngaphezulu komunye umkhawulo webhendi bese ukhiphela omunye ukuphakama kwehlombe. "Usebenzisa imisipha eminingi ngasikhathi sinye-amahlombe akho, ama-oblique, nemilenze-njengoba usebenza ibhalansi yakho," esho. "Ukusebenzelana okubalulekile kubalulekile kulo lonke lolu hambo, futhi ama-biceps akho ahlala ecindezelekile kusukela ekugoqeni kuya ekugcineni." (Futhi zama lokhu kuhamba okuhlola ibhalansi yakho.)

Ungakwazi ukugoqa isisindo esiningi ngama-biceps kunalokho ongakwazi ukusiphakamisa nge-medial deltoid ehlombe lakho, kodwa ibhendi ivumela ukuthi kokubili kube nenselele. "Ungakwazi ukufinyeza ibhande ohlangothini lwe-biceps curl, unikeze uhlangothi lwehlombe lakho ukuthi lukhulise ukuxega okwengeziwe ukuze usebenze nalo," usho kanje. "Khumbula, usethe ukushuba."

Ulungele ukuyizama? Uzodinga ibhendi yokumelana — kungaba uhlobo olunamabhawodi anezibambo emaphethelweni noma ngebhande elide, lesitayela sokwelapha ongalisonga ezandleni zakho. Isaziso: “Lokhu mnyakazo kuyinselele, ngakho-ke zizwe ukhululekile ukushintshanisa umshini wakho wokunyathelisa ukuze uthole ukuqonda kuqala,” kusho uCharles. Manje qala ukusebenza.

I-Static Lunge Press/Lift Combo

A. Qala ngokukhipha ibhande lokumelana ngaphansi kwengalo yonyawo lwangakwesokudla, ubambe isibambo esandleni ngasinye. Buyisela unyawo lwesokunxele endaweni yokuma, ugcine izinyawo zihlukene ngobubanzi be-hip ukuze ubhale ibhalansi.

B. Gobisela isandla sokudla phezulu ehlombe langakwesokudla, ihlombe libheke ehlombe, nengalo yesobunxele iqonde ngasohlangothini lwesobunxele, intende ibheke phakathi.

C. Yehla ungene emgodini kuze kube womabili amadolo akhe ama-engela angama-90-degree, ngenkathi ngasikhathi sinye ucindezela isandla sokudla phezulu futhi welula ingalo yangakwesobunxele uqonde ohlangothini luze lufinyelele ekuphakameni kwehlombe.

D. Khuphuka kancane kancane ephapheni, wehlise isandla sokudla usibuyisele ehlombe bese wehlisa ingalo yesokunxele iye eceleni.

Zama ukuphindaphinda okungu-10. Phinda ngakolunye uhlangothi. Yenza amasethi angu-2-3.

Kala phansi: Esikhundleni sokucindezela ingalo yakho phezulu, vele wenze i-biceps curl ngaleyongalo, ugoqe ngenkathi wehlela ephangeni, futhi uyeke kancane njengoba umile.

Khuphula: Esikhundleni sokucindezela ingalo yakho phezulu, yibambe endaweni ephezulu, i-bicep ngendlebe, ngenkathi uphendula.

I-Shape Magazine, umagazini ka-September 2019

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