Zipangizo zolimbitsa thupi ndi zosiyana komanso zosiyanasiyana. Mutha kugwiritsa ntchito thupi lanu kulemera kwa masewera monga pushups ndi squats. Malinga ndi zida zakuthupi zimapita, mungagwiritse ntchito zilembo zaulere monga mabomba ndi ma-tubs, mabampu, mapepala, komanso masewera olimbitsa thupi, mafelemu, ndi ntchito zogwiritsa ntchito levers ndi zingwe.
Pano pali makina athu opanga masewera olimbitsa thupi komanso ntchito zothandizira kulemera.
Chingwe Lat Pulldown
Lat Pulldown ndizochita "kukoka," kawirikawiri ndi makina opangira makina omwe mumatengera chingwe cholemera (kapena lever njira) kuti muyang'anire msinkhu. Kusuntha uku kumagwiritsa ntchito latissimus dorsi (lats), minofu yaikulu pansi pa phewa kumbali zonse za kumbuyo.
Anakhala pa Row Cable
Ambiri odziwa masewera olimbitsa thupi amadziwa izi. Iwe umakhala pa nsanja ndikugwiritsira ntchito chogwirira chimene iwe umakokera kwa iwe, kukhala ndi mawonekedwe abwino mozemba pamene ukupukuta mapewa a mapewa. Mofanana ndi chiwombankhanga, kulemera kungasinthidwe ndi zikhomo kapena njira zina, malingana ndi mtundu wa makina. Ntchitoyi imalumikiza minofu ya latissimus dorsi kumbuyo kwake.
Smith Machine
Chombochi ndi bar osinthika (kawirikawiri) 10 kilograms, ndizithunzi zovomerezeka zomwe zimakulolani kuchita makina osindikizira a bench ndi masewera. Chojambula chimakulolani kuti mutseke bwalo losasunthika pamalo pomwe mumakoka mbali zonse za kutsogolo kutsogolo.
Ngakhale Smith Machine ndi yothandiza kwa amateurs ndi oyamba kumene, kugwiritsa ntchito makina olemera kwambiri pamakina kungakhale koopsa pokhapokha ngati malowa amagwiritsidwa ntchito-makamaka mu kanema.
Benni Wowonjezera Kumbuyo
Nthawi zina imatchedwa Bench Hypererextension Bench. Zimakulolani kuti muyendetse mapazi anu pansi pa pedi kapena pads, mutchepetseni pansi pamtunda wina, ndikukweza kuti mubwerere ku malo oyambira.
Kupita patsogolo kumasintha kumbuyo ndipo kubwerera kumapita kumbuyo. Ngati mutadutsa mzere wachilengedwe kumbuyo kubwerera, izi zimatchedwa kutengerekera.
Ntchitoyi imagwira ntchito m'mimba komanso kumbuyo. Kuchotsa chithandizo cha torso kumapanga zofanana zofanana ndi zomwe zimatchedwa glute-ham (gluteus-hamstring lift), yomwe ndi yovomerezeka kwambiri pamtambo.
Masewera Ophwanyidwa
Monga makina a Smith, Hack Machine Squat imachotsa kusasunthika kwa ufulu wamaimidwe ojambulira mwa kupereka njira yodalirika. Izi zili ndi ubwino ndi zovuta. Makina osakanikirana samapempha minofu yambiri monga stabilizers ndi synergists. Komabe, amapereka zowonjezera zochepa kwa oyamba kumene malinga ngati zolemetsa zolemetsa siziyesedwa.
Chitsulo Chopangira Chingwe
Cable Station ndi chimango chachikulu chokhala ndi chingwe chodziwika bwino chomwe chimagwira ndi mapulaneti pamapeto pake. Maonekedwe a zilembo akhoza kusunthira mmwamba kapena pansi kuti zigwirizane ndi zochitika zosiyanasiyana. Mutha kumvetsa ngakhale dzanja ndi dzanja lililonse kuti muzichita masewera olimbitsa thupi. Ndondomeko zina zimaphatikizapo kapu ya pullup / chinup pamwamba. Zozizwitsa zosiyanasiyana zam'mwamba ndi zapansi zingatheke ndi malo awa. Amagwiritsa ntchito zambiri pochita masewera olimbitsa thupi.
Unilateral Low Chikoka
Makina a mtundu wa paddle ali ndi zida zomenyera mbali kumbali zonse ndi chifuwa chapachifu kuti chigwirizane, kukulolani kukoka ndi zida kapena zida zonsezo ngati njira yosambira.
Malo awa amagwiritsa ntchito triceps, mapewa, ndi makoswe.
Pulogalamu Yoyang'aniridwa ndi Ntchito Yoyang'anira
The Overhead Press yakhazikika pamalo ogwirira ntchito ndi chida china chomwe chimalowetsa zitsulo zamakono kapena zithunzithunzi kuti zigwiritse ntchito mobwerezabwereza monga makina apamwamba kapena kukakamiza, kupatula pa malo okhala.
Kokani Babu kapena Chikhomo
Makina ambiri amakhala ndi chokopa kapena chimanga chokhala ngati chidutswa chokha kapena chophatikizidwa mu chimango china. Zokopa ndizochita masewera olimbitsa thupi kumbuyo ndi mikono, makamaka pamene kugwirana kuli zosiyana ndi kuyang'anitsitsa kutali.
Anathandizira Dip Workstation
Malo ogwiritsira ntchitowa ali ndi knee pad yodutsa pamodzi ndi kumangirira pamalo amodzi komanso pamwamba pa malo okwera.
Mutha kuthandizira mazembera kuti mutenge manja kapena kubwerera-osati zoipa kwa oyamba kumene omwe ali ofooka pang'ono m'thupi.