Ukulungiselela uqeqesho olusebenzayo kucetyiswa ukuba ukhethe izenzo ezisisiseko ezinika umthwalo kwiiqela ezahlukeneyo zama-muscle. Ukudonsa kwibloko echanekileyo kufana ne-rowing. Kunconywa ukuba yenzeke kubo bonke abadlali abafuna ukufumana umzimba omhle wokuphucula.
Ukutsalana okuhambayo -iyiphi imisipha esebenzayo?
Ukwenza umsebenzi ololo hlobo, umthwalo ufumana amaqela amaninzi kunye nezona zinto ziquka: i-trapezoid, rhomboid kunye ne-latissimus imisipha kunye ne-biceps. Ukuthatha iindlela ezahlukeneyo zokulandelana, ungatshintsha ugxininiso kwimisipha eyahlukileyo. Ukuba usebenzisa ubunzima obuninzi kwaye wenze inani elincinci lokuphindaphinda, unako ukupompa i-trapezoid, imisipha ebanzi kunye ne-diamond. Ukusebenzisa ubunzima obuncinane nokuphindaphinda ukuphindaphinda, umva uyaqina . Ukubanjwa kunye nokubanjwa okubaluleke kakhulu.
- Ukuba usebenziso luyi-pull engqambile eyenziwa yintambo encinci, kufuneka usebenzise okukhethwa kukho ngezandla ezibini eziqhelekileyo ezikufutshane. Kufuneka uwathathe ukuze iintendelezo ziphendane. Umthwalo oyintloko uhamba ukuya ngasezantsi.
- I-traction yebhloko enezitshixo kunye nobubanzi obuninzi buyenziwa ngombambo omde ongasigxina kwaye kulungile ukusebenzisa i-curved. Kule nguqulelo yomsebenzi, umva uyaqeqeshwa phezulu.
Ukukhupha ibhloko elincinci kumantombazana
Ukuze uqeqesho lusebenze kwaye lunciphise umngcipheko wokulimala, imigaqo emibini ebalulekileyo kufuneka icingelwe.
- Ukuze sifunde kakuhle imisipha evulekileyo emva, kuyimfuneko ukunciphisa ngokukhawuleza i-scapula ngexesha lokuqhuba.
- Ukuqhuba umtshini webhloko echanekileyo kufuneka kwenziwe ngaphandle kokugubha.
- Imilenze ibalulekile ukulungisa ngexesha loqeqesho. Azinakulungiswa kwaye zibophe ngamandla.
- Ukuze kube lula umsebenzi wabo, kuvunyelwe ukuguqula umzimba ukuya phambili, oko kukuthi, xa ukhulula ubunzima, kubalulekile ukugoba phambili ukwenzela ukuba umva uphawuleze. Kubalulekile ukuqwalasela ukuba ubukhulu besikhalazo kufuneka bube mncinci.
- Ukugxininisa okucwangcisiweyo kwi-simulator yebloko kufuneka kwenziwe ukuba iinqonga zibhekiswe phantsi. Akunakuhlwayelwa kakhulu, njengoko oku kuya kunciphisa ukusebenza koqeqesho.
Ukulandelwa kwebhloko echanekileyo kwisisu
Ukusetyenziswa kusetyenziswe ngababini bomzimba kunye nabathandekayo bempilo. I-traction yebhloko echanekileyo kwisisu isenjongo yokuqeqesha imisipha ephakamileyo emva. Isizathu kukuba umsebenzi awugcini nje ukuvelisa izihlunu, kodwa unceda ukunqanda ukuma, ukuphucula isithuba . I-traction yebhloko eliqambileyo kwibhande iqhutyelwa kwi simulator ekhethekileyo, ngokwezicwangciso ezinikezelweyo:
- Kwikhebula lebhloko elingaphantsi, kuyimfuneko ukufakela isibambo esifane ne-V, ngenxa yokuba kuya kukhangela ukusebenzisa iintambo xa iintendelezo zijongana.
- Hlala phantsi uze uphumule iinyawo zakho kwiindawo zokuma, uguqa ngamadolo akho. Gcina umva wakho ngqo, ugobe emva kwaye uthathe umphathi.
- Izandla zitshintshe ngokupheleleyo kwaye ziguqe ukuze umzimba uphendule imilenze. Isifuba kufuneka iqhutywe phambili. Oku kuya kuba yindawo yokuqala (IP).
- Ukukhupha umxube, qinisa i-handle kuze kube yilapho ibhrashi ithintela umshicileli. Kubalulekile ukuziva ukuxhatshazwa kwemisipha yomva. Vala indawo yeemzuzwana ezimbalwa.
- Buyela kwi-PI ngokuvula.
Ukulandelwa kwebhloko echanekileyo kwisisu
I-traction yebhloko echanekileyo ukuya esifubeni
Enye yezinto ezahlukileyo zenkqubo yangaphambili, eyahlukileyo kwinto yokubamba isingathathi isisu, kodwa kwisifuba. Iinjongo zokuqeqesha izidumbu eziseleyo kumqolo . Isiqulatho esicacileyo kwisimulator sinokuqhutywa ngeendlela ezihlukileyo. Abaqeqeshi bacebisa ukuba wonke umntu akhethe ukhetho olungcono.
- Beka ubunzima obufanelekileyo kwaye uthathe i-PI njengomsebenzi osekuqaleni, kodwa kuphela umzimba kufuneka udityaniswe phambili.
- Xa uphumelela, yenza umtsalane kwisifuba, ugcine umzimba kwindawo echanekileyo. Buyela kwi-IP ngokuphefumlelwa.
I-traction yebhloko elingqamlileyo ngasemva
Ukuze usebenze izidumbu zangasemva, unako ukwenza nje kuphela izifundo ezixubusha ngasentla, kodwa udibanise ngesandla esinye. Le ntambo ejikelezayo emva isebenza kakuhle kwinqanaba eliphakathi. Kungcono ukufakela umphathi wokhuselo kwikhebula.
- Yamkela i-PI njengokuqala, uthabathe isibambo ngesandla esisodwa. Kubalulekile ukuba isundu sibheke phantsi. Ubambe isandla sesibini kwibhande lakho.
- Ukukhupha, ukukrazula i-handle, ukuguqula isandla sakho, ukuze isandla sibhekane nomzimba. Hambisa de i-brush ichukumise isisu.
- Emva kokulungisa indawo, ukuphefumula, buyela kwi-FE.
I-traction yebhloko elingqamlileyo ngasemva
I-traction yebhloko eliqingqiweyo ukuya entloko
Olu khetho olulandelayo luqeqesha imisipha yamagxa. Intambo yekhefu ejikelezayo entloko iya kunceda ukukhupha ukuxhatshazwa kunye nokuphalaza kule ndawo. Inkqubo yokusebenza iyafana neendidi ezicatshangelwe ngaphandle kweenkcukacha ezithile.
- Hlela kwi simulator, uthathe i-IP, njengokuqala. Sebenzisa i-handle handle, uyenze ukuze iintendelezo zikhomba.
- Namathisela isibambo entanyeni ekuphefumlelweni ukwenzela ukuba ekupheleni kwebhayisiki kusezingeni lentloko.
- Emva kokulungisa indawo, buyela kwi-IP ngokuphefumlelwa.
I-traction yebhloko eliqingqiweyo ukuya entloko
Ukuthathwa kwebhloko echanekileyo kwi-crossover for triceps
Abaninzi abafazi banokuziqhayisa ngezandla ezilungileyo kwaye kwiimeko ezininzi, yonke iphoso le-triceps ebuthathaka. Ukugxinwa okuyiyo kwi-crossover kufana ne-French press kwaye isebenzisa iintloko ezintathu ze-triceps.
- Zibeke wena kwibhentshi ngokusibeka eduze kweso simulator. Intloko kufuneka ibhekiswe kwisakhiwo.
- Thatha intambo eqondileyo ukuze iintendelezo zibheke phezulu. Gcina iingalo zakho kwi-angle efanelekileyo kwimida. Izibhambano mazibe kwindawo ehamba phambili. Musa ukuthoba izandla zakho phantsi kwaye ubambe isibambo kufuphi kwentloko yakho.
- Ukwandisa iingalo okanye ukubeka isandla ekuphumuleni, ucinga ukuba loo ntshukumo mayiyenze kuphela ekuhlanganisweni kwe-ulnar. Inxalenye yengalo evela kwi-elbow kuya kwi-forearm kufuneka imiswe.
Ukuthathwa kwebhloko echanekileyo kwi-crossover for triceps