Ukuzivocavoca Okuphezulu Emuva Kwethoni Nokuqinisa Izindawo Ezinzima Ukufinyelela

-Delile

• Deadlift kumugqa
• I-Windmill Cindezela
• Umlenze Owodwa we-RDL + Umugqa
• Good Morning + Cindezela Okuvundlile
• I-Plank Row Row ehlukile
• Umugqa Wenja Obheke Phansi
• Isisindo somzimba I-T-Y
• I-Super Duper Superman
• Buyekeza kwe-

Valelisa ku-back fat and bra bulge (ungavele uzonde lowo musho?) unomphela. Lezi zivivinyo zomhlane ezingemuva ezisheshayo neziphumelelayo zizokhuluma futhi ziqinise lezo zindawo okunzima ukufinyelela kuzo ngemizuzu eyi-10 nje. Lokhu kuvivinya umzimba kuhlanganisa ukunyakaza okuphelele komzimba nokuzivocavoca okubhekiswe emuva kwithoni nokuchaza umqolo wakho ngenkathi uvutha amakhalori futhi unikeze ingqikithi yakho ukuzivocavoca okuqinile, futhi. Ukuqhuma ngalezi zinyathelo zokuzivocavoca okugxile emuva, noma ukwenza umzuzu wokuzilolonga webhokethi yemizuzu eyi-10 kanye nokuvivinya umzimba ukuze uthole ukusha okukhulu kakhulu.

Uzodinga: Isethi yama-dumbbell amaphakathi kanye nomata wokuzivocavoca

Isebenza kanjani: Yenza umnyakazo ngamunye kuvidiyo. Uma ufuna izithukuthuku eziningi, phinda lesi sifunda amahlandla amaningi noma amabili ngokuhlaselwa emuva kwemizuzu engama-20 kuye kwangama-30.

Deadlift kumugqa

A. Yima ngezinyawo ububanzi be-hip-wide, ama-dumbbells phambi kwezinqulu, izintende zibhekene.

B. Hinge okhalweni ukwehlisa ama-dumbbells phambi kwamashins. Qiniseka ukuthi ugcina umnyombo ubandakanyekile futhi ubuyela emuva ngqo kulo lonke ukuhamba.

C. Phakamisa umzimba wakho ukuze ubuyele ekumeni ngenkathi uphendukisa izintende ukuze zibheke phezulu. Izindandatho zomugqa emuva, ukucindezela amahlombe ehlombe phansi nangemuva.

D. Ama-dumbbell aphansi futhi uncike phambili ukuze uqale i-deadlift elandelayo.

Phinda umzuzu ongu-1.

I-Windmill Cindezela

A. Yima ngezinyawo ububanzi bucishe bube buhlukaniswe nehlombe, zombili izinyawo zajika zaba ngama-degree angama-45 kwesokudla. Bamba i-dumbbell ngakwesobunxele, eboshwe ekuphakameni kwamahlombe. Isandla sokudla siphambi kwethanga langakwesokudla, isundu phambili, ukuqala.

B. Ngenkathi uzama ukugcina umlenze wesobunxele uqonde (ngokugoba okuthambile emadolweni), phusha umlenze wangakwesobunxele ngaphandle. Hinge okhalweni ngenkathi ngasikhathi sinye ucindezela i-dumbbell ophahleni. Vumela isandla sokudla silandelele ngaphakathi komlenze wesokudla.

C. Zama ukuthinta phansi ngesandla sakho sokudla ngomzimba ongaphezulu ohambisana naphansi.

D. Hlehlisa ukunyakaza ukuze ubuyele endaweni yokuqala.

Phinda umzuzu owodwa, bese uphinda ngakolunye uhlangothi.

Umlenze Owodwa we-RDL + Umugqa

A. Yima ngonyawo lwesobunxele, izinzwane zakho zangakwesokudla zixhuma phansi, ne-dumbbell yesandla sokudla phambi kwesinqe, intende ibheke ukuqala.

B. Incike ezinqulwini, yehlele phansi ibe i-deadlift yomlenze owodwa wase-Romania, ukhahlela unyawo lwesokudla emuva ngenkathi wehlisa i-dumbbell ukuya ekuphakameni kweshin. Gcina okhalweni namahlombe isikwele kulo lonke ukuhamba.

C. Uma i-torso isifana nephansi, gwedla i-dumbbell ifinyelele ukuphakama kwesifuba.

D. Yehlisa i-dumbbell, bese uhlehlisa ukunyakaza ukuze ubuyele endaweni yokuqala.

Phinda umzuzu ongu-1, bese uphinda ngakolunye uhlangothi.

Good Morning + Cindezela Okuvundlile

A. Yima ngezinyawo ububanzi be-hip-wide, i-dumbbell esandleni ngasinye, eboshwe ekuphakameni kwehlombe izintende zibheke phambili.

B. Hide ezinqulwini bese uphushela izinqe emuva ukuze wehlise i-torso uqondane naphansi. Gcina umgogodla uhlanganyele futhi ubuyele emuva ngqo kulo lonke ukuhamba.

C. Kanye ngokufana, cindezela ama-dumbbells phambili, ama-biceps ngezindlebe.

D. Donsela emuva izinsimbi, ucindezele amahlombe, bese uvuka ubuyele endaweni yokuqala.

Qhubeka iminithi elingu-1.

I-Plank Row Row ehlukile

A. Qala endaweni ephezulu yamapulangwe nge-dumbbell esandleni ngasinye, izinyawo zibanzi kune-shoulder-wide apart.

B. Donsela ingalo yangakwesokudla emuva ilandelane, ngenkathi unyakazisa izinyawo ukukhomba izinzwani ngakwesokudla, bese uvula isifuba phezulu kwesokudla.

C. Cindezela i-dumbbell yangakwesokudla ophahleni, intende ibheke kwesokudla.

D. Hlehlisa ukunyakaza ukuze ubuyele endaweni yokuqala, ubeke ngokucophelela i-dumbbell phansi. Phinda ngakolunye uhlangothi.

Qhubeka ushintshe umzuzu owodwa.

Umugqa Wenja Obheke Phansi

A. Qala endaweni yokukhasa kwebhere (indawo yetafula kuzo zonke izinyawo ngamadolo aphakanyisiwe). Ama-dumbbells asephansi phakathi kwezandla.

B. Shift okhalweni emuva futhi uqondise imilenze ukuze ungene phansi inja isikhundla.

C. Gxumela izinyawo uye phambili ukuze uhlale ngaphandle kwezandla ku-squat ephansi.

D. Nge-torso efana nomhlabathi kanye ne-back back, thatha ama-dumbbells bese wenza umugqa ogobile.

E. Beka izinsimbi emuva phansi, bese ubeka izandla phansi. Eqa izinyawo emuva ukuze uthwale isikhundla sokukhasa ukuze ubuyele endaweni yokuqala.

Phinda umzuzu ongu-1.

Isisindo somzimba I-T-Y

A. Yima ngezinyawo ububanzi be-hip ububanzi, amadolo athambile, okhalweni emuva, nezingalo ezinhlangothini. Gcina emuva uphahla futhi uxhonywe phambili cishe ngama-degree angama-45.

B. Phakamisa izingalo phambili, ama-biceps ngezindlebe, ugcine izithupha phezulu, wenza u-"I" ngomzimba. Yehla emuva endaweni yokuqala.

C. Phakamisa izingalo uye ezinhlangothini, izithupha phezulu, wakhe u- "T" ngomzimba. Yehlisa emuva endaweni yokuqala.

D. Nweba izingalo ubheke emuva ngokulandelana, izithupha phezulu, wakhe i- "Y" ebheke phansi nesifuba. Yehla emuva endaweni yokuqala.

Phinda umzuzu ongu-1.

I-Super Duper Superman

A. Lala ubheke phansi, izingalo zelulele phambili, ama-biceps ngezindlebe.

B. Yenza i-superman, uphakamise izingalo nemilenze phezulu, ikhanda nentamo ingathathi hlangothi.

C. Ukubamba lesi sikhundla, donsela izindololwane phansi nezandla emuva emahlombe, ucindezela amahlombe phansi nangasemuva.

D. Ukubamba lesi sikhundla, welula izingalo ukuze izandla zifinyelele ezinhlangothini, eduze kwezinqulu.

E. Buyisela emuva ukunyakaza ukuze ubuyele endaweni yokuqala.

Phinda umzuzu ongu-1.

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Buyekeza kwe-