Isebenza kanjani
I-back back Strong - ukwesekwa komzimba ophezulu, umsizi wakho kunoma yimuphi umsebenzi: uyathwala isikhwama esitolo, usebenze kwikhompyutha noma wenze ama-dumbbells. Ngaphezu kwalokho, lokhu kuqeqeshwa kuqinisa imisipha, "ekhuphuka" amahlombe bese ithuthukisa ukuma. Futhi ekugcineni, ngenxa yokuzivocavoca kwezokuzivivinya zokwelapha ukuqinisa imisipha yangemuva, bayokwenza isimangaliso esikhwameni sakho, okuzobonakala sinciphise ngokumelene nesizinda sembuyiselo.
Isifundo se-anatomy
I-muscle ehamba phambili kunazo zonke ihamba kusukela kuma-humerus kuya ku-vertebrae ne-lumbar. Kanye nesisipha esikhulu esikhulu, uhambisa ihlombe. Imisipha ye-rhomboid ne-trapezius ibangela umsebenzi we-scapula futhi, ukuyidonsa phezulu komunye nomunye, iqondise emuva nangamahlombe.
Imininingwane
Thola ekuzivocavoca kwakho ibha yokunqamulela ye-pull-ups, simulator ye-block enezibambo zokuhamba ngokuqondile, umcibisholo wokulinganisela kanye ne-Smith simulator. Izikhathi ezintathu ngeviki, yenza amasethi amathathu wokuzivocavoca, uphumule phakathi kwabo imizuzwana engu-60.
Emuva ukudonsa
Imisipha yangemuva nemisebenzi ye-biceps. Yima ngaphansi kwe-crossbar ukudonsa phezulu, imilenze ebubanzi besikhumba. Gwema bese uqonda iziphambano eziphambili zesibambo, isundu somunye nomunye. Uma kungekho izikhombe, yibambe ngokubamba okukhulu, izintende zingasondeli kuwe. Qiniseka. Hlela izandla zakho ezilinganisweni ezine, ujike phansi. Qinisekisa kabusha, phinda izikhathi ezingu-3-5. Uma lokhu kusebenza kunzima kakhulu kuwe, kwenzeke kumfanisi we-counterweight, ukuqala, ulinganisane nengxenye yesisindo somzimba wakho.
Ukuphambana okuqondile
Imisipha yangemuva nemisebenzi ye-biceps. Faka kwi-simulator ye-block ephethe isisindo esingu-10-15 kg, cishe ngesinyathelo ngaphambi kokufaka umcamelo wokulinganisa. Thatha isibambo se-simulator ngakwesokunene, palm palm. Ngemva kokwenza i-lunge ngonyawo onyawo lokunene, wehlisa amadolo emceleni wokulinganisa. Uma kunesidingo, siphume kancane kancane ukuze ikhebula liphikisiwe kahle. Beka isandla sakho sokunxele esikhwameni sakho. Donsela ngakwesokudla ohlangothini, uphendule ngesandla. Buyela esimweni sokuqala, phinda. Ngemva kokuphindaphindiwe kuka-10-12, landela umsebenzi ohlangothini olulodwa ukuze uqedele indlela. Qaphela ukuthi kulo mkhuba ukunyakaza akuqali esandleni, kodwa kusuka ehlombe lehlombe: kuphela kulokhu umhlane wakho uzothola umthwalo okwanele.
Thinta iSimulator simulator
Imisipha yemilenze, umsebenzi we-back and biceps. Hlala ku-Smith simulator isisindo 2.5-7 kg bese wehlisa ibha endaweni ephansi. Yima ngaphakathi kwe-simulator ohlangothini olungakwesokudla entanyeni, yenza ukuphuza phambili ngonyawo lwakho lwesokunxele, ugobe futhi uthathe intamo ngesandla sakho sokunene. Vula ibha bese udonsa ngakwesokudla ohlangothini. Buyela esimweni sokuqala, phinda. Yenza ukuphindaphindiwe kuka-10-12, bese wenza lokho okunye. Zama ukwenza lo msebenzi ngesisindo se-crossbar. Uma wenza kalula ukuphindaphinda okuncane ngezinqubo ezifanele, engeza umthwalo.
Indlela yokwenza ekhaya
Uzodinga: i-exertube, umcamelo nomdwebi womzimba.
Emuva ukudonsa
Namathisela i-externube into ethile eqinile ngenhla kwesifuba bese udonsa phansi (ungasuka endaweni emadolweni akho).
Ukuphambana okuqondile
Lungisa i-exertube ngokukhetha into ende futhi ehlala njalo, bese uphonsa emadolweni emceleni ukuze wenze lo msebenzi.
Thrust in the Smith simulator
Yenza umsebenzi njengoba kuchaziwe ngenhla, kodwa, ngebhodi lombhodi evamile (ulibambe ngasemkhatsini bese ufana phansi).