I-Single Plate Workout-6 Uqeqesho olukhulu lokuzilolonga ukusebenzisa i-bumper plate

Iipleyiti zebhampa ziyafumaneka kwindawo yokuzivocavoca ezinokuthi zisetyenziswe ukwenza umthambo omninzi, ipleyiti enye ikunika ukubamba kamnandi, kwaye inokwenza iintshukumo ezininzi ukunceda uqeqesho lwethu oluphambili!Apha, sifuna ukwazisa ukuba wenze ezinye iintshukumo zakudala ezisebenzisa iipleyiti ezinkulu ukuqeqesha.

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1.Ibarbell ibhentshi press

Lo ngumsebenzi olungileyo woqeqesho oluncedisayo olunokusinceda someleze i-pecs yangaphakathi.

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Inkqubo yokwenza:
Lala ngomqolo ebhentshini, ubambe i-bumper plate (ubunzima obusekelwe kukhetho lwakho) esifubeni, cinezela i-bumper plate ngezandla zombini, uze uqale 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 ongqindilili phambi kokujima ngasemva?Umqolo wepleyiti unceda ukomeleza imisipha yakho yangasemva!Nceda uqinise imisipha yakho yomqolo ngcono!

Inkqubo yokwenza:
Khetha i-bumper plate (nabuphi na ubungakanani) 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, wenze intshukumo yokutsala ngezandla kwakhona, ukuze ipleyiti enkulu isondele isisu, uze ubambe iincakuba zamagxa ukucudisa imisipha yangasemva, hlala imizuzwana emibini.Phinda udlale kwakhona kancinane ipleyiti, yiva umva uvulekile, uze uthumele isandla ngaphandle.de ingalo ithe nkqo.

3.Ukunyuswa kwepleyiti yangaphambili

Umntu akazithandi iidumbbells kunye neebarbells xa uqeqesho lwangaphambili luphakamisa, iipleyiti ezinkulu lukhetho lwabo lokuqala, ukubamba lula kwenza uqeqesho lwethu lube lula ngakumbi.

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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

Kukomelela komceli mngeni wokubamba, amandla omnwe "pinch" mkhulu!

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Inkqubo yokwenza:
Gcoba umgca wepleyiti kwaye uwuphathele uhambo lomlimi, onokusebenzisa amandla omnwe wakho ngamandla.Xa uqhuba ukunyakaza, unokuphakamisa icala elinye okanye macala omabini, kodwa kufuneka uhlawule ngokukodwa kwi-posture, kungekhona ngokucacileyo, ukuqhubela 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!

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I-Squatting nge-bumper plate, 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

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Lo ngumsebenzi wokuzifudumeza esihlala siwenza phambi koqeqesho lokunyusa umgangatho.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

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