I-2 ephezulu ngasemva, i-Dumbbell Exercises-Pullover kunye ne-Shrug

NguLaReine Chabut

Xa usenza ipullover, iingalo zakho zinyuka zisihla kwi-arc, efanayo naxa utsala izembe ngaphezulu ukusika iinkuni. Iipullovers zixhomekeke ikakhulu kwiilats zakho, kodwa zikwabiza esifubeni, emagxeni, nakwizihlunu zesisu.



Njengolunye uqeqesho olusemqolo, iipullovers zinceda ukuma. I-pullover yinto efanelekileyo yokutshintsha ukusuka ekusebenzeni kwangemva ukuya kwisifuba sokuzivocavoca. Ngamanye amagama, sebenzisa ipullover njengokugqibela kokuzivocavoca umzimba kwaye njengomqolo wokuzilolonga esifubeni kuba isifuba sakho siza kufudunyezwa.



Ipulangwe yeDumbbell

I-dumbbell pullover ikakhulu kukuzivocavoca ngasemva, kodwa ikwasebenza esifubeni sakho, emagxeni, kwiitriki, nakwisisu.

Ukuba uneengxaki zamagxa okanye ezisezantsi, unokufuna ukutsiba lo msebenzi ngenxa yokuba i-dumbbell pullover ifuna ukuphakamisa iingalo zakho ngaphezulu, ngelixa uzinzisa umqolo wakho.



Ukusetha

Ukubamba i-dumbbell enye ngezandla zozibini, lala ebhentshini iinyawo zakho zicaba phantsi kwaye iingalo zakho ngqo phezu kwamagxa akho. Jika iintende zakho phezulu ukuze isiphelo sedumbbell siphumle kwisithuba esiphakathi kweentende zezandla zakho kwaye esinye isiphelo sixhomekeke ebusweni bakho. Tsala isisu sakho ngaphakathi, kodwa qiniseka ukuba umqolo wakho ukhululekile kwaye ubambe ngokwendalo.

Umsebenzi

Ukugcina iingqiniba zakho zigobile kancinane, yehlisa ubunzima emva kwentloko yakho kude kube sezantsi kwe-dumbbell ngqo emva kwentloko yakho. Tsala i-dumbbell umva ngaphezulu, ugcine ukugoba okuncinci kumanqwanqwa akho kuyo yonke intshukumo.

Yenza kwaye ungazenzi

  • YENZA qiniseka ukuba uyayibamba ngokukhuselekileyo i-dumbbell.



  • YENZA ukugxila ekuqaliseni ukuhamba ukusuka kumaphiko angaphandle omqolo wakho wangaphezulu kunokugoba nje nokuzolula iingalo zakho.

  • MUSA ukugoba umqolo wakho phezulu ebhentshini, ngakumbi xa usithoba ubunzima.

  • MUSA ukuthoba ubunzima kude kakhulu emva kwakho.

    umthumeli oguqulweyo ngenxa yeekati

Olunye ukhetho

IBarbell pullover: Yenza umsebenzi ofanayo kunye nebha, ubambe ibha phakathi kunye neentende zakho zijonge phezulu. Olunye umahluko kumxholo ofanayo: Bamba i-dumbbell kwisandla ngasinye zijongise kuyo iintende.

Zithini iziphumo ebezingalindelekanga zegabapentin
[Ityala: Ifoto nguNick Horne]Ityala: Ifoto nguNick Horne

Pullover yomatshini: Ii-gyms ezininzi zinomatshini olingisa isenzo se-dumbbell pullover ngelixa uhleli phantsi.

Ukunyusa i-Dumbbell

I-dumbbell shrug yintshukumo encinci enomvuzo omkhulu: Yomeleza amagxa akho kunye nezihlunu ze-trapezius zomqolo wakho wangasentla.

Qaphela ukuba uqhelene neengxaki zentamo.

Ukusetha

Yima ubude kwaye ubambe i-dumbbell kwisandla ngasinye, iingalo zijongise ezantsi, iintende phambi kwamathanga akho kwaye ujonge ngaphakathi. Tsala izisu zakho ngaphakathi, tuck isilevu sakho esifubeni, kwaye ugcine amadolo ekhululekile.

[Ityala: Ifoto nguNick Horne]Ityala: Ifoto nguNick Horne

Umsebenzi

Shrug amagxa akho aye ngqo ezindlebeni zakho ngendlela efanayo oyenzayo ukuba awuyazi impendulo kumbuzo wejografi oyi- $ 500 Ubungozi! . Nciphise amahlombe akho kwindawo yokuqala.

Yenza kwaye ungazenzi

  • YENZA intamo kunye namagxa akho akhululeke.

  • SUKUQHUBEKA amagxa akho kwisangqa esipheleleyo- impazamo yomthambo eqhelekileyo ebeka uxinzelelo olukhulu kumalungu akho egxalaba.

  • MUSA ukuhambisa amalungu omzimba ngaphandle kwamagxa akho.

Olunye ukhetho

IBarbell shrug: Bamba ibha ngezandla zakho ububanzi ububanzi egxalabeni naphambi kwamathanga akho, iintendelezo zijonge ngaphakathi. Yenza intshukumo efanayo naleyo ikwinguqulelo esisiseko.

Uqengqelo lomqolo (onzima): Shrug amahlombe akho phezulu njengakwinguqulelo esisiseko, cinezela amagxalaba akho kunye, emva koko uwathobe umva ezantsi. Le nguqulo izisa i-trapezius kunye ne-rhomboids (izihlunu ezibini zangasemva) kumxube.