Vaka Simba uye Usimbise Yako Workout neaya maCable Exercises

Zvemukati

• Ndezvipi zvakanakira tambo dzekurovedza muviri?
• Matipi ekuchengetedza
• Cable kurovedza muviri wepamusoro muviri
• Akamira pabendekete
• Cable chipfuva kubhururuka
• Mutambo wekurovedza muviri we abs
• Wood kucheka
• Cable kurovedza muviri wezasi muviri
• Kubwinya kickback
• ChiRomanian kufa
• Chinokosha

Kana iwe wakamboshandisa chero nguva mune yekurovedza muviri, pane mukana wakanaka kuti iwe unoziva neye tambo muchina. Ichi chidimbu chinoshanda chemidziyo yekurovedza muviri, inonziwo muchina wekusimudza pulley, ndicho chinhu chikuru muzvivakwa zvakawanda uye nzvimbo dzekudzidzira zvemitambo.

Iyo tambo yemuchina chidimbu hombe chemidziyo yekurovedza iyo ine inogadziriswa tambo pulleys. Kuramba kwetambo kunokutendera kuti uite zviitwa zvinoverengeka munzira dzakasiyana siyana. Mimwe michina ine chiteshi chimwe kana zviviri zvetambo, nepo vamwe vane akawanda.

Muchikamu chino isu tichatarisa zvakanakira tambo yekurovedza muviri, maitiro ekuzviita zvakachengeteka, uye tambo maekisesaizi iwe aunogona kuyedza inotevera nguva iwe paunenge uchirovedza muviri.

Ndezvipi zvakanakira tambo dzekurovedza muviri?

Kugona kuita maekisesaizi munzvimbo dzakasiyana dzekufamba ndeimwe yemabhenefiti ekutanga ekuisanganisira tambo yemuchina maekisesaizi pabasa rako.

Zvakare, iyo American Council pane Exercise inotaura kuti kusimuka kubva kumabhero uye mabhero uye kushandisa tambo kwemavhiki mashoma kunogona kubatsira kuwedzera simba rako uye kupaza gwenga rekusimba.

Asi, chii chaizvo chinoita kuti mabhaidhi kurovedza kuve kwakanyanya kuita kurovedza muviri?

Huye, kune kutanga, haina kufanana neyakajairika yekusimudza muchina iyo ine yakatarwa nzira yekufamba.

Grayson Wickham, PT, DPT, CSCS, muvambi weMovement Vault, inonongedza kuti tambo yemuchina inokutendera iwe rusununguko rwekufamba nenzira yaunoda kufamba, uye sarudza nzira uye kufamba kwechiitiko kana kufamba.

Pamusoro pezvo, "michina yemateya inopa yakatsetseka, isinga-jerky concentric uye eccentric contraction apo uchirovedza muviri," anotsanangura.

A tambo yemuchina inoitawo kuti iwe ugone kuita mamwe maekisesaizi kusiana kwemazhinji mhasuru mapoka uye inokutendera iwe kuti uende wakareruka kana unorema nekurwisa

Uyezve, nekuti uyu mudziyo unowanzo chengeteka, vanotanga kashoma kukuvara vachishandisa tambo tambo kana ichienzaniswa neyemahuremu ehuremu kana echinyakare michina, Wickham akatsanangura.

Mecayla Froerer, BS, NASM, uye iFit wega murairidzi, anotsanangura kuti nekuti tambo michina iri nyore kushandisa, unogona kumisikidza nekukurumidza, zvichikubvumidza kuti ufambe nekukurumidza kuburikidza neako Workout.

Izvo zvakati, zvinotora imwe nguva kujairira kushandisa iyo tambo sisitimu uye akasiyana mabatirwo aunogona kushandisa kune akasiyana marudzi ezviitwa. Asi kana iwe uchinge wawana iko hang kwayo, iwe ungangodaro unakirwe nekugona uye kusimba kweiyi yakazara-muviri mudzidzisi.

Matipi ekuchengetedza

Muzhinji, iyo tambo yemuchina inoonekwa seyakachengeteka chimedu chekurovedza midziyo kumatunhu ese. Nekudaro, pane matanho aungatore kusimudzira kuchengetedzeka kwako uchiri kushanda kunze.

• Zvipe nzvimbo yakakwana. Iyo tambo yemuchina inotora yakawanda nzvimbo yepasi, uye iwe unofanirwa kukwanisa kufamba wakasununguka uchiita maekisesaizi.
• Kumbira rubatsiro. Kana usina chokwadi kuti ndeipi urefu hwekumisikidza tambo, kana maitiro ekufambisa, gara uchikumbira mudzidzisi wega akasimbiswa kuti akubatsire. Kuita chiitiko pakureba kusiri iko hakungoderedze kushanda chete, asi zvakare kunowedzera mukana wako wekukuvara.
• Usazvinyanyisa. Kungofanana nezviyero zvemahara uye mimwe michina yekudzivirira, sarudza huremu hunogadzikana uye hunokutendera kuti ushandise fomu rakakodzera. "Kana pane imwe nguva iwe ukawana zvakaoma kuita kurovedza muviri nenzira chaiyo, deredza kuramba kuitira kudzivirira kukuvara," anodaro Froerer.
• Tarisa kukanganisa. Tarisa tambo uye zvakabatanidzwa usati wazvishandisa uye yambira mushandi kana iwe ukaona ichipenga kana kutsemuka patambo.
• Usachinje michina. Kuti ugare wakachengeteka, shandisa chete zvibato uye zvinongedzo zvakagadzirirwa tambo yemuchina. Zvakare, usachinje michina nekuwedzera mahwendefa kana kumwe kushomeka kumatura ehuremu.

Cable kurovedza muviri wepamusoro muviri

Kune akawanda maekisesaizi iwe aunogona kuita pane tambo yemuchina inotarisa mhasuru mumuviri wako wepamusoro. Maviri ezviitwa zvinozivikanwa zvakanyanya zvinotarisisa chipfuva, mapendekete, uye triceps ndiwo akamira mapepa ekutsikirira uye tambo tambo ichibhururuka.

Akamira pabendekete

1. Mira pakati pemaviri akadzika- kusvika pakati-akakwirira tambo akabata.
2. Gara pasi, bata mubato wega wega, uye simuka nemagokora ako akakotama uye munzvimbo yekutanga yepepanhau repafudzi. Mibato yacho inofanira kunge yakati rebei kupfuura mapfudzi ako.
3. Dzokera kumashure netsoka imwe kuitira kuti uve nekugadzikana kwakawanda. Shingairira musimboti wako uye pusha tambo kumusoro kusvikira maoko ako atambanudzwa pamusoro.
4. Dzorera iko kufambisa kusvikira mabatisisa ari kunyangwe nemapfudzi ako.
5. Ita 2-3 seti ye 10-12 kudzokorora.

Cable chipfuva kubhururuka

1. Mira pakati petambo mbiri dzine mubato wakakwira zvishoma kupfuura mapfudzi ako.
2. Bata mubato muruoko rumwe norumwe uye upfuurire mberi netsoka imwe. Maoko ako anofanira kunge akatambanudzirwa kumativi.
3. Nyatso kukotamisa magokora ako uye shandisa mapfupa ako echifuva kuti uunze mabato pamwechete kuti usangane pakati.
4. Chimbomira, wobva wadzokera zvishoma nezvishoma kunzvimbo yekutanga.
5. Ita 2-3 seti ye 10-12 kudzokorora.

Mutambo wekurovedza muviri we abs

Kurovedza tsandanyama dzemudumbu nekungogara uchinetsekana inzira inokurumidza yekusimbisa uye kutaura pakati nepakati. Kuti uwane kudzikama kukuru uye nekurovedza muviri, edza huni kutema maekisesaizi.

Wood kucheka

1. Mira kudivi remuchina tambo uine tsoka dzako pfudzi-upamhi hwakaparadzaniswa. Iyo pulley inofanira kunge iri panzvimbo yepamusoro.
2. Batanidza mubato kune hoko yekambo.
3. Bata mubato nemaoko maviri pamusoro pefudzi rimwe. Maoko ako achawedzerwa zvizere uye unenge uchitarisa pulley.
4. Dhonza mubato pasi uye nepakati pemuviri wako nepo torso yako nehudyu zvichitenderera. Unozoperera kudivi rakatarisana. Chengetedza yako nguva yekuita nguva yese.
5. Chimbomira, wobva wadzokera zvishoma nezvishoma kunzvimbo yekutanga.
6. Ita 2-3 seti ye 10-12 kudzokorora.

Cable kurovedza muviri wezasi muviri

Muviri wako wepazasi unogona kubatsirwa nekuita dzakasiyana siyana tambo tambo inovavarira yako glutes, quads, uye hamstrings. Kuti udzidzise kubwinya, edza izvi zviviri zvepasi-muviri tambo tambo.

Kubwinya kickback

1. Mira wakatarisana nekambani tambo ine pulley panzvimbo yakaderera kwazvo.
2. Hook chidimbu cheketani kune tambo tambo uye putira chisungo chakakomberedza ankle yako yekuruboshwe. Iva nechokwadi chekuti yakachengeteka.
3. Zvinyoro bata pamushini kutsigira yako yepamusoro muviri. Bhendesa ibvi rako rerudyi zvishoma, simudza tsoka yako yekuruboshwe pasi, uye wedzera gumbo reruboshwe kumashure kwako. Usamise musana wako. Dzokera kumashure chete sezvaungakwanise pasina kukanganisa fomu rako.
4. Dzvinya pamagumo echikwata uye dzokera kunzvimbo yekutanga.
5. Dzokorora kagumi usati wachinja kune rimwe gumbo. Ita 2-3 seti yekudzokorora gumi pagumbo rimwe nerimwe.

ChiRomanian kufa

1. Mira wakatarisana nekambani tambo ine pulley panzvimbo yakaderera kwazvo.
2. Hook mabato maviri kana tambo kune tambo hoko. Kana uchishandisa mubato, bata mubato muruoko rumwe nerumwe wosimuka. Tsoka dzinofanirwa kuve dzakapamhamha-dzakaparadzana. Ita shuwa kuti umire kure zvakakwana kubva pamushini kuti uve nenzvimbo yakakwana yekukotama muhudyu.
3. Nyatso kukotamisa mabvi ako uye kukotamira kumberi muhudyu apo kuramba kwacho kunokwevera maoko ako kutsoka dzako. Chengetedza yako yepamoyo kubatanidzwa uye kudzoka yakatwasuka iyo nguva yese.
4. Mira zvishoma, uye wedzera kubva muchiuno kuti umire.
5. Ita 2-3 seti ye 10-12 kudzokorora.

Chinokosha

Kusanganisira tambo yekurovedza muviri muhutano hwako inzira yakanakisa yekuwedzera akasiyana pakubata kwako, uku uchivaka simba uye kudzidzisa tsandanyama dzako kubva kumakona akasiyana.

Kana iwe uri mutsva kuita maekisesaizi kana iwe usina chokwadi chekuti ungashandisa sei tambo yemuchina, ita shuwa kukumbira mudzidzisi wega akasimbiswa kuti akubatsire.