Iipleyiti zebhampa ziyafumaneka kwindawo yokuzivocavoca ezinokuthi zisetyenziswe ukwenza umthambo omninzi, ipleyiti enye ikunika ukubamba kakuhle, kwaye inokwenza iintshukumo ezininzi ukunceda uqeqesho lwethu oluphambili! Apha, sifuna ukwazisa ukuba wenze ezinye iintshukumo zakudala ezisebenzisa iipleyiti ezinkulu ukuqeqesha.
1.Ibarbell ibhentshi yocinezela
Lo ngumsebenzi olungileyo woqeqesho oluncedisayo olunokusinceda someleze iipecs zangaphakathi.
Inkqubo yokwenza:
Lala ngomqolo ebhentshini, ubambe i-bumper plate (ubunzima obusekelwe kukhetho lwakho) esifubeni, ubambe i-bumper plate ngezandla zombini, emva koko uqalise intshukumo. Qalisa ukutyhala ipleyiti phezulu, yicinezele ngamandla xa ufika phezulu. Ngexesha loqeqesho, kufuneka ugcine yonke inkqubo ngokuthe ngcembe.
2.Umqolo wePlate
Yeyiphi ipleyiti yebhampa othanda ukuyenza umqolo obhityileyo phambi kokuzilolonga ngasemva? Uluhlu lweplate lukunceda ukuba uqinise imisipha yakho yomqolo! Nceda uqinise imisipha yakho yomqolo ngcono!
Inkqubo yokwenza:
Khetha i-bumper plate (nakweyiphi na isayizi) kwaye ubambe zombini iziphelo zepleyiti ngezandla zozibini! Yima ngeenyawo zakho ububanzi begxalaba ngaphandle, hlala ngasemva kunye nesinqe sakho (i-hip flexed), gcina umqolo wakho ungathathi hlangothi kwaye i-torso yakho igobe ngokwemvelo. Qinisa umbindi wakho ukuzinzisa umqolo ongathathi ntweni! Tsala amagxa ngasemva, emva koko uphakamise iingqiniba, tsala ipleyiti enkulu ukuya esiswini, nikela ingqalelo ekucuthekeni komqolo xa utsala, yenza isenzo sokutsala ngezandla kwakhona, ukuze ipleyiti enkulu isondele isisu, uze ubambe iincakuba zamagxa ukucudisa imisipha yangasemva, hlala imizuzwana emibini. Kancinane phinda udlale ipleyiti, yiva ukuba umva uvulekile, uze uthumele isandla ngaphandle. de ingalo ithe nkqo.
3.Ukunyuswa kwepleyiti yangaphambili
Umntu akathandi iidumbbells kunye neebarbells xa uqeqesho lwangaphambili luphakamisa, iipleyiti ezinkulu lukhetho lwabo lokuqala, ukubamba lula kwenza uqeqesho lwethu lube lula ngakumbi.
Inkqubo yokwenza:
Khetha ipleyiti eyibhampa efanelekileyo, umqolo wakho ujonge eludongeni, bamba ipleyiti enkulu ngezandla zozibini, emva koko uyiphakamise iye kumphakamo wamagxa, yibambe umzuzwana, gcina uxinzelelo, emva koko udlale ubuyele kweyona ndawo ikhoyo. kancinci.
4.Bumper Plate Farmer Walk
Ukomelela umngeni wokubamba, amandla omnwe "pinch" mkhulu!
Inkqubo yokwenza:
Nciphisa umphetho wepleyiti kwaye uwuphathele uhambo lomlimi, onokusebenzisa amandla omnwe wakho ngamandla. Xa usenza intshukumo, unokuphakamisa icala elinye okanye macala omabini, kodwa kufuneka uhlawule ingqwalasela ekhethekileyo kwi-posture, kungabonakali ngokucacileyo, phambili, i-hunchback, njl.
5.I-Bumper Plate Squat
Olu luncedo oluhle kakhulu loqeqesho lwe-squat. I-squats yinkosi yoqeqesho, kwaye ngamanye amaxesha ingcaciso encinci inokwenza umgangatho wentshukumo yakho ube mandundu! Eyona ngxaki ixhaphakileyo kukuba umzimba uncike phambili kakhulu, undoqo awuzinzanga ngokwaneleyo, kwaye uxinezeleko alugcinwanga ngokwaneleyo!
I-Squatting nge-plate ye-bumper, isifuba esisicaba sisetyenziselwa ukugcina ibhalansi yentshukumo ngelixa ugcina i-torso ngqo. Njengoko ibha ikhupha ngaphandle, i-torso iyayichasa ngelixa igcina uxinzelelo kwaye ingavumeli i-torso ukuba incike phambili.
6.I-Bumper Plate yokususa ukufa
Lo ngumsebenzi wokuzifudumeza esihlala siwenza phambi koqeqesho lokufak' isandla. Emva kokwelula i-massage, sithatha ipleyiti ye-bumper kwaye sibe nobuchule kwimodi yokunyakaza kwe-deadlift, ukwenzela ukuba inyathelo elilandelayo liqeqeshe i-deadlift.
Ixesha lokuposa: Apr-13-2022