Umqolo oGqithisiweyo uyindlela engaphaya kokuzivocavoca umzimba

Umxholo

• I-Dumbbell Bent-over Row Izibonelelo kunye neenguqu
• Uyenza njani i-Dumbbell Bent-ngaphezulu kweRow
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Ngelixa imiqolo isisiseko sokuzilolonga ngasemva, baqesha umzimba wakho wonke ngokunjalo-yinto leyo eyenza ukuba ube nayo nayiphi na inkqubo yoqeqesho lwamandla. Umqolo ogobileyo wedumbbell (eboniswe apha ngumqeqeshi osekwe kwiNYC uRachel Mariotti) yenye yeendlela ezininzi zokuvuna izibonelelo, kodwa isenokuba yenye yezona zinto zifikelelekayo.

I-Dumbbell Bent-over Row Izibonelelo kunye neenguqu

"Elona qela likhulu lemisipha kujoliswe kulo ngumqolo wakho, ngakumbi i-latissimus dorsi kunye ne-rhomboids," utshilo uLisa Niren, umhlohli oyintloko wokuqhuba usetyenziso lwe Studio. Unokwenza umgca kancinci ukujolisa kwiindawo ezahlukeneyo zomqolo wakho: "Ukukhupha ubunzima obuphezulu kwisifuba sakho kusebenza izihlunu zakho ezingaphezulu ngelixa usondeza ubunzima esinqeni sakho kusebenza izihlunu zakho eziphakathi," utsho.

Qaphela ukugcina amagxa "ezantsi nasemva" ngalo lonke ixesha ukuqinisekisa ukuba usebenza izihlunu ezichanekileyo, utshilo uChristi Marraccini, umqeqeshi eNEO U kwisiXeko saseNew York. “Ngokukodwa ekupheleni kweseti yakho, xa unokuhendwa ukuba uvumele amahlombe akho akhwele ezindlebeni zakho,” utshilo.

Umqolo ogobileyo (kunye nayiphi na imithambo yangasemva, kulo mbandela) kubalulekile ukubandakanya kwindlela yakho yamandla ukuze ugcine ulungelelwaniso lwamandla phakathi komqolo nangaphambili komzimba wakho. U-Heidi Jones, umseki we SquadWod kunye nomqeqeshi weFortë. (Zama ii-supersets zomqolo ogobileyo kunye ne-dumbbell bench press okanye i-push-ups yombulali-kodwa i-balanced!-lifting set.)

Ukuzivocavoca komqolo ogobileyo kujolise kwi-biceps yakho, kunye nezihlunu emagxeni nakwiingalo zakho, kunye nemilenze kunye nomongo. (Ewe, ngokwenene.) "Inkontileka yesisu kunye nesezantsi-umva ukuze uzinze (okanye ugcine umzimba wakho endaweni) ngelixa usenza umsebenzi," kusho uNiren. "Ukomeleza ezi zihlunu kuphucula ukuma kwakho kunye nozinzo lomqolo, ukunciphisa umngcipheko wokulimala umqolo osezantsi." (Idibeneyo: Kutheni kubalulekile ukuba ube ne-Abs enamandla-kwaye ungabi nje ukufumana iPakethi emithandathu)

Kwiphepha leflip, nangona kunjalo, umqolo oguqulweyo unokucaphukisa umva osezantsi kwabanye abantu. Uphononongo olupapashwe kwi Ijenali yaMandla kunye noPhando lokuBambisa ifumanise ukuba umqolo omileyo ogobileyo ubeka owona mthwalo mkhulu kumqolo we-lumbar ngokuthelekiswa nomqolo oguqulweyo okanye umqolo wentambo yengalo enye. Ukuba umqolo omileyo ogobileyo ubangela iintlungu ezisezantsi, zama umqolo ojijelweyo ngomqeqeshi wokunqunyanyiswa okanye ujinga phantsi kwentsimbi. Okanye, ukwenza kube lula ngokubanzi, khetha iidumbbells ezincinci.

Ngaba ufuna umceli mngeni ongezelelweyo? Zama ukuphethula izandla zakho kwi-underhand grip (ii-dumbbells ezithe tyaba, ezihambelana namagxa kunye nezandla ezijonge phambili kude nomzimba wakho) ukujolisa i-biceps yakho kwaye ulale ngakumbi, utshilo uJones. Ukuba ufuna ukulayisha ubunzima obunzima, zama umgca wokugoba nge-barbell kunye nokugqithisa (iintende ezijongene namathanga akho).

Uyenza njani i-Dumbbell Bent-ngaphezulu kweRow

A. Yima ngeenyawo i-hip-wide wide and holding a medium- or heavy-weight dumbbell kwisandla ngasinye ngamacala. Amadolo agobe kancinane, jikela phambili esinqeni de imilenze ibe phakathi kwama-45 degrees kwaye imelene nomgangatho kwaye ii-dumbbells zijinga ngaphantsi kwamagxa, izihlahla zijonge ngaphakathi.

B. Exhale ukukrola iidumbbells phezulu ecaleni kweembambo, ukuzoba iingqiniba ngqo emva kunye nokugcina iingalo ziqinile emacaleni.

C. Ukutsala inhaleli ukuthoba kancinci ubunzima kumanqanaba okuqala.

Yenza i-4 ukuya kwi-6 ye-reps. Zama iiseti ezi-4.

I-Dumbbell Bent-Ngaphezulu kweNgcebiso ngeFom yeeNgcebiso

• Gcina amehlo akho ejonge phantsi kancinci phambi kweenyawo ukugcina intamo engathathi hlangothi kunye nomqolo.
• Gcina undoqo ubandakanyeka kwiseti nganye kwaye uzame ukungashukumisi i-torso yakho konke konke.
• Gxila ekucofeni iigxa zamagxa ngokudibeneyo ngaphezulu kwempendulo nganye.

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