Kusuntha Kokwanira: Momwe Mungapangire Static Lunge Paphewa Combo

Zamkati

• Static Lunge Press / Kwezani Kasakanizidwe
• Onaninso za

Kuwonjezeka kwa mikangano ndi chinthu chabwino m'malo obwereza. Monga katswiri wolimbitsa thupi ku Equinox, Alexander Charles (wopanga gulu la Resist mphamvu ku malo ochitira masewera olimbitsa thupi ku Equinox ku New York City) ndi katswiri pakupanga zida zilizonse zolimbitsa thupi, koma ali ndi tsankho kumagulu olimbana nawo.

"Kukongola kwa magulu ndikuti pamene gululi likukwera, mikangano imakula," akutero Charles. “Mumalamulira momwe mumazitengera. Ngakhale kulira kwa dumbbell sikukhala komweko, magulu amtunduwu amalimbana mosiyanasiyana, zomwe zimathandiza kwambiri kuti munthu akhale wolimba. ” (Nazi zambiri pakukongola kwamagulu osagwirizana ndi momwe mungawagwiritsire ntchito.)

Ichi ndichifukwa chake adanyamula kanyumba kameneka ndi bandi: Mukatsika pang'ono, ndi gulu lomwe linali pansi pa phazi lanu lakumaso, mumakhala mukupinda kapena mukukankha kumapeto kwa gululo ndikukoka linalo kupita kutalika kwa phewa. "Mukugwiritsa ntchito minofu yambiri nthawi imodzi - mapewa anu, obliques, ndi miyendo - pamene mukugwira ntchito moyenera," akutero. "Kugwirizana kwakukulu ndikofunikira panthawi yonseyi, komanso ma biceps anu amakhalabe olimba kuyambira kupindika mpaka kumapeto." (Yesaninso mayendedwe awa omwe amayesa kuchuluka kwanu.)

Mutha kupindika kulemera kwambiri ndi ma biceps kuposa momwe munganyamulire ndi medial deltoid pamapewa anu, koma gululo limalola kuti onse awiri atsutsidwe. "Mutha kufupikitsa gululo kumbali ya biceps curl, ndikupatsa phewa lanu kukweza pang'ono kuti mugwire nawo ntchito," akutero. "Kumbukirani, mwayambitsa zovuta."

Takonzeka kuti tiyese? Mufunika gulu losagwirizana - mwina mtundu wamachubu wokhala ndi ma handulo kumapeto kapena gulu lalitali, lamankhwala lomwe mutha kukulunga m'manja mwanu. Inanenanso kuti: "Kusunthaku ndikovuta, choncho khalani omasuka kusintha makina anu osindikizira kuti mumvetsere kaye," akutero Charles. Tsopano yambani kugwira ntchito.

Static Lunge Press / Kwezani Kasakanizidwe

A. Yambani ndikutsegula gulu lotsutsa pansi pa phazi lakumanja, mutagwira chogwirira m'dzanja lililonse. Yendetsani phazi lakumanzere kuti liyime, ndikuyikanikiza m'lifupi mwake motalikirana ndi chiuno kuti muyende bwino.

B. Kwezerani dzanja lamanja mpaka paphewa lakumanja, chikhatho chiyang'ane phewa, mkono wakumanzere mowongoka mbali yakumanzere, chikhatho chikuyang'ana mkati.

C. Pansi mpaka pakhosi mpaka mawondo onsewo apange ma 90-degree angles, kwinaku akukanikiza dzanja lamanja pamwamba ndikutambasulira dzanja lamanzere molunjika mbali mpaka lifike msinkhu wamapewa.

D. Pepani pang'onopang'ono, ndikutsitsa dzanja lamanja kubwerera phewa ndikutsitsa mkono wamanzere kupita mbali.

Yesani ma reps 10. Bwerezani mbali inayo. Chitani seti 2-3.

Pansi: M'malo mokakamiza mkono wanu pamwamba, ingopangani ma biceps curl ndi mkono umenewo, kupiringa pamene mukutsika, ndikumasula pang'onopang'ono pamene mukuyima.

Wonjezerani: M'malo mokanikiza mkono wanu pamwamba, ikani pamalo apamwamba, bicep ndi khutu, kwinaku mukuyankha.

Magazini ya Shape, September 2019

Onaninso za