Nthawi zambiri timatengera mphamvu zathu kumbuyo ndi mapewa. Kutenga, kupotoza, kutembenuka, kukweza, ndi kupindika kumakhala bwino kwambiri tikakhala ndi minofu yamphamvu komanso yamphamvu. Nazi momwe mungawapezere.
Onani 12 mwa zabwino kwambiri.
Chinups, Pullups, ndi Kusintha
Mwachidziwikire, mumakhala ndi minofu yambiri yomwe imagwira ntchito ndi zokopa , koma zazikuluzikulu zomwe zimapindula ndi minofu ndi teres, rhomboids, ndi makoswe kumbuyo.
Kugwiritsidwa ntchito mobisa kumapangitsa kuti mitsempha ya manja ikhale yochuluka, ndipo mitsempha ya kumbuyo imakhudzidwa kwambiri.
Lat Pulldowns, Mosiyana, ndi Kusiyanasiyana
Zambiri zimagwiritsa ntchito minofu, komanso mitsempha ya masatimiti ambiri, koma phokoso kumbuyo kumapangitsa kuti rhomboids akhale abwino. Samalani pamene mukukoka kumbuyo kwa mutu kuti khola lachiberekero silinayanjane.
Kulimbitsa Pamwamba
Muli ndi phindu lamtengo wapatali kwa nthawi ndi khama ndi masewera olimbitsa thupi. Mapazi, mapewa, ndi minofu zimagwiritsidwa ntchito. Pokhala ndi mabulosi, kugwedeza kumathamanga kumbuyo kwenikweni, pamene kugwiritsidwa ntchito mobisa kumatulutsa biceps ndi trapezius zomwe zimakhudzidwa kwambiri. Ichi ndi ntchito yopindulitsa kwambiri. Musati muzisiye, koma kumbukirani kusunga kumbuyo komweko molunjika kapena kutsika pang'ono (osati kozungulira).
Mizere ya T-Bar
Ngati masewera olimbitsa thupi ali ndi makina a T-bar, musanyalanyaze. Mofananamo pakugwiritsidwa ntchito kugulira mizera, T-bar ntchito ikupatsani msana wanu, mapewa, ndi mikono zikudutsa kwambiri.
Mutha kuwona makina oima kapena wina ali ndi benchi yothandizira m'mimba.
Anakhala pa maulendo a Cable
Makinawa amakulolani kuti musakane ndi kulemera kolemera pamene mukukwera pa chithunzi. Pewani mapewa omwe akugwirizanitsa palimodzi ndipo ndizochita zothandiza pa misana yam'mbuyo ndi posterior deltoid pamapewa.
Dumbbell One-Arm Dows
Kodi uyu amagwada kapena akutsamira pa benchi ndi bondo limodzi ndikukweza bondo pamalo oyendayenda ndi mkono wina. Mukupeza ntchito yabwino kumbuyo ndi ntchito zina pamagulu ndi kumbuyo kwa minofu.
Kuwonongeka
Chomera chabwino kwambiri chimene mungachite, wakufa akuphwanya minofu yambiri kusiyana ndi masewero ena onse kupatulapo kukwera kwa Olimpiki. Kumbuyo kumagwira bwino ntchito, ndipo, monga momwe mungayang'anire, kuphatikizapo chofunika kwambiri kumbuyo kwa Quadratus lumborum.
Zotsatira Zobwerera
Pezani makina osungira kumbuyo pa masewero olimbitsa thupi ndikugwiritsire ntchito nthawi zonse kuti muthe kumbuyo kumbuyo komanso kumbuyo kwake. Zowonjezera zam'tsogolo zanyalanyazidwa kwambiri ndipo zingakhale zothandiza kwambiri, makamaka polimbikitsa kuti mndandanda wamakono wofunika kwambiri.
Barbell ndi Dumbbell Shrugs
Shrugs amatenga mitsempha ya trapezius pamwamba pa msana pamutu pake. Mungathe kuchita izi ndi zitsulo zamphongo zomwe zimapachikidwa pambali - zongolani minofu mmwamba kapena pansi - kapena mugwiritsire ntchito makina ogwiritsira ntchito.
Anakhala pa Front Dumbbell Press
Ikani ntchito muzitsulo zonse zitatu zamphongo ndi makina apamwamba. Khalani pa benchi ndi kumakankhira pamutu.
Kuwongolera Pambuyo Pambuyo, Dumbbell, kapena Pulley
Gwiritsani kumbuyo kumbuyo, koma kwerani ndi kukweza zitsulo (kapena zolemera zolemera) kumbali ngati mbalame yotsegula mapiko ake.
Kulimbana ndi zidutswa zam'madzi ndi kumbuyo. Mukhozanso kuyimilira kuimirira mowongoka ndikuphatikizapo trapezius kwambiri. Mwanjira iliyonse, musapitirire kulemera kwa ntchitoyi kapena mapewa anu akhoza kudandaula.
Dumbbell Front imadzuka
Zochita zambiri zodzipatula kwa mapewa. Pamaso kutsogolo , mumakweza zitsulo kutsogolo, kutsogolo. Mukupeza deltoid kutsogolo ndi pakati komanso minofu ya chifuwa . Pitirizani kuunika kwa kulemera.