Imwe Yakakwana Kufambisa: Maitiro Ekuita Akasimba Lunge Pafudzi Combo

Zvemukati

• Static Lunge Press/Lift Combo
• Ongororo ye

Kuwedzera kusagadzikana chinhu chakanaka mu reps. Sekugwinyisa muviri kuEquinox, Alexander Charles (mugadziri weRamba simba rekirasi kuEquinox gyms muNew York City) inyanzvi pakuronga chero chishandiso chekurovedza muviri, asi iye ane rusununguko kuzvikwata zvekumirisana.

"Runako rwezvikwata ndezvekuti sezvo kufamba kunokwira, kusagadzikana kunowedzera," anodaro Charles. “Unodzora kuti unozvitora kusvika papi. Nepo kuramba kwe dumbbell kunoramba kwakafanana, mabhendi anopa kusarudzika kwakasiyana-kwakanaka pakukura kwesimba. " (Heano zvimwe parunako rwemabhendi ekupikisa uye maitiro ekuishandisa.)

Ndosaka akaisa iyi static lunge yekudzvanya-simudza combo ine bhendi: Sezvo iwe uchidzika wakadzika, ine bhandi riri pasi petsoka yako yepamberi, iwe unenge uchikomberedza kana kumusoro-uchimanikidza kumucheto kwebhendi uye uchidhonza mumwe kuenda kureba kwepafudzi. "Urikushandisa mhasuru dzakawanda panguva imwe chete - mapendekete ako, oblique, uye makumbo - sezvaunoshanda muyero wako," anodaro. "Kubatana kwakakosha kwakakosha mukufamba uku, uye mabiceps ako anoramba ari pasi pekunetsana kubva pakakora kusvika pakupera." (Uyezve edza mafambiro anoedza muyero wako.)

Iwe unogona kazhinji kupeta huremu hwakawanda nemabiceps kupfuura iwe unogona kusimudza neiyo medial deltoid papfudzi rako, asi bhendi rinobvumira kuti ese ari maviri apikiswe. "Unogona kupfupisa bhendi padivi re biceps curl, uchipa ruoko rwako rwefudzi kusimudza huremu hwekushanda naro," anodaro. "Yeuka, iwe wakagadzira tension."

Wagadzirira kuedza here? Iwe unozoda bhendi yekudzivirira - kungave iyo mhando ine tubhu inobata pamacheto kana bhendi refu, rerapi-rekodhi iwe raunogona kuputira wakakomberedza maoko ako. Misoro kumusoro: "Kufamba uku kwakaoma, saka inzwa wakasununguka kuchinjisa muchina wako wekutepfenyurisa nemari yako kuti uwane pekutanga," anodaro Charles. Chienda kubasa.

Static Lunge Press/Lift Combo

A. Kutanga nekusunungura bhanhire rekudzivirira pasi pechitsiko chetsoka yekurudyi, wakabata mubato muruoko rumwe nerumwe. Dzorera rutsoka rworuboshwe kuti udzoke pamire, uchichengeta tsoka dzakaparadzana muhudyu kuti dzienzane.

B. Peta ruoko rwerudyi kusvika pabendekete rekurudyi, chanza chakatarisana nepafudzi, neruoko rweruboshwe rakatwasuka nerutivi rweruboshwe, chanza chakatarisa mukati.

C. Yakadzika mune yakasungirirwa kusvika mabvi maviri aumba 90-degree angles, panguva imwe chete uchisundidzira ruoko rwerudyi kumusoro uye nekutambanudza ruoko rweruboshwe wakananga kudivi kudzamara wasvika pakukwirira kwepfudzi.

D. Zvishoma nezvishoma simuka kunze kwegomba, uchidzikisa ruoko rwerudyi uchidzoka pabendekete uye uchidzikisa ruoko rweruboshwe pasi kudivi.

Edza 10 reps. Dzokorora kune iro divi rakatarisana. Ita 2-3 seti.

Scale pasi: Panzvimbo pekudzvanya ruoko rwako pamusoro, ingoita biceps curl neruoko irworwo, uchipeta apo iwe uchidzika mumapapu, uye zvishoma nezvishoma uchiregedzera paunenge wakamira.

Scale up: Panzvimbo pekutsimbirira ruoko rwako kumusoro, ibate munzvimbo yepamusoro, bicep nenzeve, iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge

Shape Magazine, Gunyana 2019 chinyorwa

Ongororo ye