Lezi zicubu ze-muscle ziyizinto ezingenasisekelo, zithatha cishe yonke ingxenye ephansi ye-dorsal. I-upper tufts yemisipha enjalo ihlanganiswe kancane ngendlebe ye-trapezius. Bamba iqhaza ekwenzeni ihlombe lomuntu emzimbeni, ujikeleze ingalo bese uphinde ubambe isandla. Ukuze uthole imisipha evulekile kakhulu, ungenza ukuzivocavoca echibini , ekhaya noma emabhashini angqimba.
Ukuzivocavoca okulula kwemisipha ye-dorsal enkulu kakhulu
Ukuzivocavoca okuhlukahlukene kokubuyisela emuva kuzokutshela indlela yokwandisa ukucindezela kwakho emuva:
- Esinye sezivivinyo ezifanele kakhulu zomzimba we-dorsal kakhulu kunazo zonke ziyi-pull-ups evamile, enekhono elimangalisayo, ngoba inani lalo likhona kulezi zinto ezilandelayo - zisebenzisa amaqembu ahlukahlukene omzimba njengezivivinyo eziyisisekelo. Noma kunjalo, lezi zinto zihlala zivivinya kakhulu. Ngemuva kwabo, ukubonakala kobuhlungu be- muscle akufakiwe. Uma unesibha noma ibha, izenzo ezinjalo zemisipha evulekile kakhulu ingenziwa ekhaya. Ukuze wenze kahle ukudonsa, u-hang on the crossbar, izandla ngalesi sikhathi zisesimo esikhululekile futhi siqondisiwe, bese uqala ukudonsa.
- I-traction yama-block blocks iyisisindo esihle futhi esilula. Zibekele esihlalweni ukuze imishini ephezulu ne-vultures ifakwe phambi kwesifuba. Esikhundleni sokuqala, amahlombe kumele aphakanyiswe, futhi izingalo nomzimba uqondiswe ngokugcwele, uphumule izinyawo zakho, futhi ngezihlalo kanye nama-rollers akhethekile, ulungise izinyathelo. Ukulangazelela kwayo ukuqala ukuthi kuzodingeka ukunciphisa amahlombe, bese izingxube zizokhipha lokhu kuhamba. Misa okwesikhashana uma ufinyelela ezingeni lamahlombe, bese ubuyela emuva entanyeni.
Imithwalo yemvelo yemisipha ebanzi kakhulu usebenzisa imishini
- Ukuzivocavoca kwemisipha emide kakhulu ye-dorsal nge-dumbbells kungenzeka ukuthi uthwale imithwalo yemithwalo yezinkukhu ngokuthambekela. I-torso ifana nephansi, amadolo aphethwe kancane, ingemuva igobile kancane. Ama-dumbbell kufanele abe ngobuningi bamahlombe. Thatha amahlombe, bese udonsa izimbongolo esiswini eduze kwe-arc. Futhi kulokhu kusetshenzwa, izandla ezinama-dumbbell zingatshalwa ezinhlangothini.
- I-Gantry ishaya ngesandla esisodwa. Beka izinyawo zakho ndawonye, i-dumbbell isesandleni sakho sokunene, ibhande lakho lesobunxele libheke ebhentshini. Hamba phambili, uguqe kancane, ngesandla sakho sokunxele uphumule ebhentshini. Uma udonsa imishini, yibeke endaweni ephakeme kakhulu yokuphakama. Exhale futhi unciphise imishini.
- Yenza ibhande kumabhuloki angemuva. Lokhu kusetshenziselwa ukugxila engxenyeni engezansi ephelele yomthwalo wonke. Ukuze kusetshenziswe inguqulo ephumelelayo, ukusetshenziswa kwezibambo ezifakwe ngaphakathi, okuvumela ukugcina ibhulashi kuphela ngokufana. Vula izinyawo zakho epulatifomu ekhethekile, imilenze igoba, manje ubambe izingodo bese ugoqa. Kancani kancane kancane esifubeni. Zombili izandla kufanele ziqonde. Thatha amahlombe akho namahlombe ngemuva kwakho. Thatha isibambo esiswini bese ubuyisa isibambiso esimweni sokuqala. Gcina izingxenyana zakho zishiya ezinhlangothini zakho futhi zingaqhubeki phambili.
- Omunye umsebenzi osebenzayo yi-pullover ebhodini. Imithwalo enjalo yomzimba isetshenziselwa ukwenza imisipha evulekile kakhulu, kanye nemisipha ethile ye-pectoral. Kungcono ukusebenzisa isisindo esincane kakhulu, ngoba isisindo esinzima singanciphisa izinga lokucindezeleka emisipha ye-latissimus. Thatha isibambo se-simulator yezintambo ngokubambelela okujwayelekile futhi uthwale umgogodla wezintambo, phansi. Kulesi simo, amahlombe ahlala endaweni ngaphandle kokunyakaza, futhi izingalo zihamba ngokuzungeza. Noma yikuphi ukunyakaza okunciphisa kufanele kwenziwe nge-exhalation.
