Upper Back Exercises kuita Toni uye Simbisa Zvakaoma-kusvika-Kusvika Nzvimbo

Zvemukati

• Deadlift kuRow
• Windmill Press
• Imwe-Gumbo RDL + Row
• Mangwanani Akanaka + Horizontal Press
• Alternating Plank Row Press
• Yakadzika Imbwa Row
• Muviri wehuremu TIY
• Super Duper Superman
• Ongororo ye

Taura kuonekana nemafuta ekumashure uye bra bhuru (dontcha unongovenga iwo mutsara?) Zvachose. Aya anokurumidza uye anoshanda ekumusoro ekudzidzira kurovedza achaita toni nekusimbisa idzo dzakaoma-kusvika-nzvimbo munzvimbo mumaminetsi gumi chete. Uku kurovedza muviri kunosanganisa yakazara-muviri simba inofamba uye yakanangwa kumashure kurovedza kune toni uye kutsanangura musana wako uchipisa macalorie uye uchipa yako musimboti yakasimba solidout, futi. Blast kuburikidza neaya mafambiro ekudzosera kumashure-kutarisa, kana kutora maminetsi gumi-akapora bhendi yekurovedza uye triceps kurovedza kuti uwane yakanyanya kukura kupisa.

Iwe uchada: Seti yepakati dumbbells uye meti yekurovedza muviri

Inoshanda sei: Ita yega yega inofamba muvhidhiyo. Kana iwe uchida zvimwe zveziya, dzokorora rino dunhu kamwe kana maviri dzimwe nguva kwemakumi maviri- kusvika makumi matatu-maminetsi ekurwiswa kumashure.

Deadlift kuRow

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa, zvimedu pamberi pechiuno, machindwe akatarisana.

B. Hinge pahudyu kuderedza dumbbells pamberi shins. Iva nechokwadi chekuchengetedza musimboti wakabatanidzwa uye kudzoka zvakananga mukati mekufamba.

C. Simudza torso kuti udzokere pakumira uchitenderedza michindwe kutarisana. Mutsara dumbbells kumashure, kusvina mapendekete mashizha pasi uye kumashure.

D. Dzikisa dumbbells uye hinge kumberi kuti utange kunotevera kufa.

Dzokorora kweminiti imwe.

Windmill Press

A. Mira nemakumbo zvakapamhama zvishoma kupfuura mapfudzi-upamhi zvakapatsanurwa, tsoka dzese dzakatendeuka kuita 45 degrees kurudyi. Bata dumbbell kuruoko rweruboshwe, rakakwenenzverwa pakureba kwepafudzi. Ruoko rwerudyi ruri pamberi pechidya chekurudyi, chanza kumberi, kutanga.

B. Paunenge uchiedza kuchengeta gumbo reruboshwe rakatwasuka (riine zvinyoro-nyoro mumabvi), pusha chiuno chekuruboshwe kunze. Hinji pahudyu panguva imwe chete uchisimbirira dumbbell padenga. Rega ruoko rwerudyi kuteedzera mukati megumbo rerudyi.

C. Edza kubata pasi neruoko rwako rwerudyi nepamusoro pemuviri wakafanana nepasi.

D. Reverse motion kudzokera panzvimbo yekutanga.

Dzokorora kweminiti imwe, wobva wadzokorora kune rakatarisana.

Imwe-Gumbo RDL + Row

A. Mira netsoka yekuruboshwe, zvigunwe zvekurudyi zvichitaurirana nepasi, uye dumbbell muruoko rwerudyi pamberi pehudyu, chanza chakatarisa mukati kuti utange.

B. Akarembera muhudyu, dzika pasi kuita gumbo rimwe chete Romanian deadlift, kukava tsoka yekurudyi kumashure uku uchidzikisa dumbbell kusvika kushin urefu. Chengeta mahudyu nemapendekete akaenzana mukati mekufamba.

C. Kamwe torso parinofananidzwa nepasi, tora iyo dumbbell kumusoro kune chifuva kukwirira.

D. Dzikisa dumbbell, wozodzoreredza mafambiro kuti udzokere kunzvimbo yekutanga.

Dzokorora kweminiti 1, wozodzokorora kune rimwe divi.

Mangwanani Akanaka + Horizontal Press

A. Mira netsoka dzakaparadzana chiuno-pahupamhi, dumbbell muruoko rumwe norumwe, rakakweshwa paurefu hwemapfudzi nemichindwe yakatarisa mberi.

B. Hinji pazviuno uye sundira buti kumashure kuti udzike torso inoenderana nepasi. Chengetedza iyo yepakati inobatanidzwa uye yekudzoka yakatarisana mukati mekufamba.

C. Kamwe chete parutivi, pinda zvidhori kumberi, biceps nenzeve.

D. Dhonza zviyero kumashure, uchisvina mabendekete epafudzi, wobva wamuka kudzokera pakatanga chinzvimbo.

Enderera kweminiti rimwe.

Alternating Plank Row Press

A. Tanga panzvimbo yakakwirira yepuranga ne dumbbell muruoko rumwe norumwe, tsoka dzakafara kupfuura upamhi hwemafudzi.

B. Dhonza ruoko rwerudyi kumashure mumutsara, uchitenderedza tsoka kunongedza zvigunwe kurudyi, uye kuvhura chipfuva kumusoro kurudyi.

C. Dhinda kurudyi dumbbell padenga, muchindwe wakatarisana kurudyi.

D. Dzorera iko kufamba kuti udzokere kunzvimbo yekutanga, kunyatsoisa dumbbell kumashure pasi. Dzokorora kune iro divi rakatarisana.

Ramba uchichinjana kweminiti rimwe.

Yakadzika Imbwa Row

A. Tanga uri panzvimbo inokambaira bere (patabletop position pamakumbo mana nemabvi akasimudzwa). Dumbbells ari pasi pakati pemaoko.

B. Shift chiuno kumashure uye wotwasanudza makumbo kuti aende kune yakadzika imbwa chinzvimbo.

C. Svetuka tsoka kumberi kumhara kunze kwemaoko mune yakaderera squat.

D. Uine torso rakaenzana nevhu uye rakatsetseka kumashure, tora madhiri uye uite mutsetse wakakotama.

E. Isa zviyero kumashure pasi, wozoisa maoko kumashure. Svetuka tsoka kudzoka kuti utakure chinokambaira chinzvimbo kuti udzokere kunzvimbo yekutanga.

Dzokorora kweminiti imwe.

Muviri wehuremu TIY

A. Mira netsoka hudyu-upamhi hwakaparadzaniswa, mabvi akapfava, chiuno kumashure, uye maoko nemativi. Ramba uchidzoka wakadzika uye wakanamatira kumberi pamadhigirii makumi mashanu.

B. Simudza maoko mberi, biceps nenzeve, uchichengeta zvigumwe kumusoro, uchigadzira "ini" ine torso. Dzikisa kumashure kunzvimbo yekutanga.

C. Simudza maoko uende kumativi, zvigumwe kumusoro, uchigadzira "T" ine torso. Dzokera kumashure kunzvimbo yekutanga.

D. Tambanudzira maoko kumashure diagonally, zvigunwe kumusoro, kugadzira yakakwenenzverwa-pasi "Y" neiri torso. Dzokera kumashure kunzvimbo yekutanga.

Dzokorora kweminiti imwe.

Super Duper Superman

A. Rara wakatarisa pasi, maoko akatambanudzirwa mberi, biceps nenzeve.

B. Ita superman, simudza maoko nemakumbo kumusoro kubva pasi, musoro nemutsipa kwazvakarerekera.

C. Kubata chinzvimbo ichi, dhonza magokora pasi uye maoko adzokere pamapendekete, uchisvina mapendekete pasi uye kumashure.

D. Kubata chinzvimbo ichi, tambanudza maoko kuti maoko asvike nemativi, padhuze nehudyu.

E. Dzorera kufamba kuti udzokere panzvimbo yekutanga.

Dzokorora kweminiti imwe.

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Ongororo ye