Oomatshini bobunzima basisiseko kumaziko okuzilolonga kunye neendawo zokuzilolonga, ezibonelela ngendlela esebenzayo nesebenziseka lula yokuphucula indlela yokuzilolonga, ngakumbi kwabaqalayo. Ukwazi ukuba yeyiphi imisipha ekujoliswe kuyo kumatshini ngamnye kunokukunceda ukwandise ukusebenza kwakho. Nantsi isishwankathelo koomatshini bobunzima abaziwayo kunye nezihlunu abasebenzayo.
Lat Tsala Phantsi
Umatshini wokutsalwa kwe-lat ulinganisa ukunyakaza kwee-chin-ups. Inebar etsalwa phantsi ukuya kumgangatho wesilevu. Lo matshini ujolise ngokukodwa kwimisipha yangemuva ephezulu, kuquka i-latissimus dorsi, kwaye iphinda ibandakanye i-biceps, i-pectorals, i-deltoids kunye ne-trapezius.
Cofa ngokucofa
Umatshini wokushicilela we-incline usebenza zombini iingalo kunye nezihlunu zesifuba. Ukuyisebenzisa, ngqiyama ngasemva kwaye utyhale izibambo phambili ngentshukumo elawulwayo.
Umlenze Press
Umatshini wokushicilela umlenze usebenza ngokufanelekileyo i-glutes, amathole, kunye ne-quadriceps. Lungisa ubunzima, hlala phantsi, kwaye utyhale iintsimbi ngokugoba imilenze yakho. Qinisekisa ukuba amadolo akho awatshixeki kwaye ugcine iinyawo zakho zingaphandle kancinci.
Umtshini Wokwandiswa Kwemilenze
Umatshini wokwandisa umlenze uhlukanisa i-quadriceps. Hlala emva esihlalweni, udibanise amaqatha akho emva kwepadi, kwaye uyiphakamise ngemilenze yakho. Yihlise umva ezantsi ngendlela elawulwayo.
Oomatshini bethole
Iijimu zihlala zibonelela ngoomatshini abahleli kunye nabamileyo bokuphakamisa ithole. Zombini zijolise kwimisipha yethole kodwa kwiindawo ezahlukeneyo. Ukuphakanyiswa kwethole elihleliyo kugxininisa kwindawo ephezulu yamathole, ngelixa inguqulelo emileyo ijolise kwindawo engezantsi.
I-Hamstring Curl
Umatshini we-hamstring curl ugxile kwimisipha esemva kwemilenze ephezulu. Hoka imilenze yakho phantsi kwelever ephothiweyo, goba amadolo akho ukuze uphakamise iphedi ukuya ezimpundu, kwaye uyihlise umva kancinci. Gcina isinqe sakho sithe tyaba kwaye umzimba uthe tye ngexesha lokuzilolonga.
Ukuqonda indlela aba matshini bobunzima basebenza ngayo kwaye zeziphi izihlunu abajolise kuzo kunokukunceda ukuba wakhe inkqubo esebenzayo kunye nejolise kuyo.
Ixesha lokuposa: 07-30-2024
