Intshukumo enye egqibeleleyo: Uyenza njani iStatic Lunge Shoulder Combo

Umxholo

• I-Static Lunge Press / Phakamisa iCombo
• Uphengululo lwe

Ukunyusa uxinzelelo yinto entle kwiireps. Njengengcali yokomelela e-Equinox, u-Alexander Charles (umyili weklasi yokuxhathisa amandla kwi-Equinox gyms kwisiXeko saseNew York) yincutshe kucwangciso lwaso nasiphi na isixhobo sokuzilolonga, kodwa uyinxalenye yamaqela okuxhathisa.

UCharles uthi: "Ubuhle beebhendi kukuba njengokuba intshukumo inyuka, uxinzelelo luyakhula." “Nguwe olawula ukuba uthatha kude kangakanani. Ngelixa ukuxhathisa kwe-dumbbell kuhlala kunjalo, iibhendi zibonelela ngeendlela ezahlukeneyo zokuxhathisa—okukhulu ekukhuliseni amandla. (Nantsi ngakumbi ubuhle beebhendi zokumelana kunye nendlela yokuzisebenzisa.)

Kungenxa yoko le nto wayilayisha le comatic lunge cofa-combo ngebhanti: Njengokuba usiya ezantsi, kunye nebhanti phantsi kwonyawo lwakho lwangaphambili, uyajikajika okanye ucofa ngaphezulu kwelinye icala lebhendi kwaye ukhuphe enye iye ukuphakama kwegxalaba. "Usebenzisa imisipha emininzi ngexesha elinye-amagxa akho, i-obliques, kunye nemilenze-njengoko usebenza ibhalansi yakho," utsho. "Uthethathethwano olungundoqo lubalulekile kulo lonke eli nyathelo, kunye ne-biceps yakho ihlala iphantsi koxinzelelo ukusuka kwi-curl ukuya ekugqibeleni." (Zama oku kuhamba kuvavanyo lwakho.)

Ngokwesiqhelo usonge ubunzima obuninzi nge-biceps kunokuba ungaphakamisa kunye ne-medial deltoid egxalabeni lakho, kodwa ibhendi ivumela bobabini ukuba bacelwe umngeni. "Ungayinciphisa ibhendi kwicala le-biceps curl, unike icala lakho legxalaba linyuse i-slack eyongezelelweyo yokusebenza kunye," utshilo. "Khumbula, ubeka uxinzelelo."

Ukulungele ukuzama? Uya kudinga ibhendi yokumelana- nokuba luhlobo olunetyhubhu oluneziphatho eziphelweni okanye ibhendi ende yonyango onokuyisonga ezandleni zakho. Iintloko: "Olu celomngeni lucelomngeni, ke zikhululeke ukuyitshintsha indlela oshicilela ngayo imali yakho ukuze ufumane ithuba lokuqala," utshilo uCharles. Ngoku qalisa ukusebenza.

I-Static Lunge Press / Phakamisa iCombo

A. Qala ngokukhupha ibhanti yokumelana phantsi kwe-arch yonyawo lwasekunene, ubambe isibambo kwisandla ngasinye. Nyathela unyawo lwasekhohlo ubuyele kwindawo yokuma, ugcine iinyawo ziqelelene ngobubanzi ukuze ulungelelane.

B. Jika isandla sokunene uye egxalabeni lasekunene, igxalaba lijonge egxalabeni, kunye nengalo yasekhohlo iqonde kwicala lasekhohlo, intende ijonge ngaphakathi.

C. Ngaphantsi kwe-lunge kude kube ngamadolo omabini enze ii-angles ezingama-90, ngelixa ngaxeshanye ucinezela isandla sasekunene phezulu kwaye wolule ingalo yasekhohlo ngqo ecaleni ide ifikelele kubude begxalaba.

D epheleleyo. Uphakama kancinci kancinci uphume elungeni, uhlise isandla sasekunene sibuyele egxalabeni kwaye uhlise ingalo yasekhohlo ukuya ecaleni.

Zama i-10 reps. Phinda kwelinye icala. Yenza iiseti ezi-2-3.

Nciphisa phantsi: Endaweni yokucinezela ingalo yakho ngaphezulu, yenza nje i-biceps curl ngaleyo ingalo, ugoba ngelixa usiya ezantsi, kwaye ukhulule kancinci njengoko umi.

Nyusa umgangatho: Endaweni yokucinezela ingalo yakho ngaphezulu, yibambe kwindawo ephezulu, bicep ngendlebe, ngelixa uphendula.

Imagazini yeShape, inkupho kaSeptemba 2019

Uphengululo lwe