Yimiphi Imishini Yesisindo Esebenza Imiphi Imisipha? -Hongxing

Imishini yesisindo iyisisekelo sezikhungo zokujima namajimu, ihlinzeka ngendlela ephumelelayo nesebenziseka kalula yokuthuthukisa izinqubo zokujima, ikakhulukazi kwabaqalayo. Ukwazi ukuthi yimiphi imisipha eqondiswe ngumshini ngamunye kungakusiza ukukhulisa ukujima kwakho. Nakhu okufingqiwe kwemishini yesisindo edumile kanye nemisipha esebenzayo.

Lat Donsela Phansi

Umshini wokudonsela phansi we-lat ulingisa ukunyakaza kwama-chin-ups. Ifaka ibha edonswe phansi iye ezingeni lesilevu. Lo mshini uqondise ngokuyinhloko imisipha yangaphezulu yangemuva, okuhlanganisa i-latissimus dorsi, futhi ihlanganisa ama-biceps, ama-pectoral, ama-deltoid, ne-trapezius.

Chofoza Cindezela

Umshini wokucindezela i-incline usebenza kokubili izingalo nemisipha yesifuba. Ukuze uyisebenzise, ​​ncika emuva bese uphushela izibambo phambili ngokunyakaza okulawulwayo.

Cindezela Umlenze

Umshini wokucindezela umlenze usebenza ngempumelelo ama-glutes, amathole, nama-quadriceps. Lungisa isisindo, hlala phansi, futhi usunduze izisindo ngokugoba imilenze yakho. Qinisekisa ukuthi amadolo akho awakhiyi futhi ugcine izinyawo zakho zingaphandle kancane.

Umshini Wokunweba Umlenze

Umshini wokunweba umlenze uhlukanisa ama-quadriceps. Hlala esihlalweni, bopha amaqakala akho ngemuva kwephedi, bese uyiphakamisa ngemilenze yakho. Yehlise uyibuyisele phansi ngendlela elawulwayo.

Imishini Yamathole

Amajimu ngokuvamile anikezela ngemishini yokukhulisa ithole ehlezi noma emile. Zombili ziqondise imisipha yethole kodwa ezindaweni ezihlukene. Ukuphakanyiswa kwethole elihlezi kugxile engxenyeni engenhla yamathole, kuyilapho inguqulo emile iqondise ingxenye engezansi.

I-Hamstring Curl

Umshini we-hamstring curl ugxile emisipha engemuva kwemilenze engenhla. Huka imilenze yakho ngaphansi kwe-lever ecijile, gobisa amadolo akho ukuze uphakamisele i-pad ngasezinqeni zakho, bese wehlisela emuva kancane. Gcina izinqulu zakho ziphansi futhi umzimba uqondile ngesikhathi sokuzivocavoca.

Ukuqonda ukuthi le mishini yesisindo isebenza kanjani nokuthi yimiphi imisipha eqondiswe kuyo kungakusiza ukuthi wakhe umkhuba wokuzivocavoca osebenza ngempumelelo futhi ohlosiwe.