Umenzi weZixhobo zoBuchule boBugcisa-iCardio, Amandla kunye neZixhobo zokuGym | XYSFITNSS

I-lat pulldown ngumsebenzi osisiseko wokwakha umva obanzi, we-V-taper. Lo matshini wenza ukuba intshukumo yakudala ifikeleleke kuye wonke umntu, ivumela abasebenzisi bawo onke amanqanaba okuqina ukuba bakhethe ukuchasana okugqibeleleyo ukuze bajolise ngokufanelekileyo kwi-latissimus dorsi yabo kunye nokwakha i-musculature enomtsalane yangasemva.

Esona sixhobo sokugqibela sokukrola kunye nokuchaza i-quadriceps. Lo matshini ubonelela ngendlela emiselweyo yokunyakaza ukuhlukanisa ngokukhuselekileyo imisipha phambi kwethanga, okwenza kube yinto ekhethiweyo yokuphuhlisa i-musculature yomlenze eneenkcukacha kunye namandla ajoliswe kuwo.

 

Umqolo owomeleleyo sisiseko samandla onke. Lo matshini ubonelela ngendlela ekhuselekileyo nelawulwayo yokwahlula nokuqinisa lonke ikhonkco elingasemva. Sisixhobo esibalulekileyo sokuphucula ukuma, ukuthintela iintlungu zangasemva, kunye nokuvula ukusebenza okuphezulu kuzo zonke iilifti zakho ezinkulu.
   

Yiya ngaphaya kwe-crunch yomgangatho osisiseko. Lo matshini unikeza indlela ekhokelwayo yokunyakaza ehlukanisa izihlunu zesisu, ukuthintela ukunyanzeliswa kwentamo kunye nomva. Yeyona ndlela isebenzayo nekhuselekileyo kubasebenzisi bawo onke amanqanaba ukuphuhlisa esomeleleyo, engundoqo echaziweyo.

Lo matshini usisitshixo sokwakha ububanzi, 'amagxa amatye.' Indlela yawo eshukumayo ekhokelwayo ihlukanisa i-deltoids ephakathi, isusa ukukopela kunye nomfutho oqhelekileyo ngeedumbbells. Oku kubonelela ngokukhuselekileyo, isivuseleli esisebenza ngakumbi sokudala ububanzi bamagxa obuchukumisayo.
 

Lo matshini sisixhobo esicacileyo sokuhlukanisa kunye nokwakha i-triceps brachii. Ngokubonelela ngentshukumo ezinzileyo, ekhokelwayo, ivumela abasebenzisi ukuba bagxininise kakhulu kwisihlunu ekujoliswe kubo, baqingqe ngokufanelekileyo imilo 'yehashe' enqwenelekayo kwaye bongeze amandla amakhulu kwiingalo zabo.
   

Esona sixhobo siguquguqukayo nesiguquguqukayo kubasebenzisi bawo onke amanqanaba, lo matshini weArm Curl sesona sixhobo sokwakha iincopho ze-bicep ezinomtsalane. Ibeka i-biceps ngokupheleleyo, ishenxisa umfutho kwaye iqinisekise ukuba zonke ii-rep count zikhula kakhulu.

I-Long Tsala ngowona matshini uhleliyo wokukrola ukongeza kuqeqesho olusele lukhona kuba unikezela ngoqeqesho lwangasemva olupheleleyo. Ngokwakhiwa kwayo okunamandla kunye neempawu ezicacileyo, lo matshini ujolise ngokufanelekileyo kwiilats, i-rhomboids, i-biceps, kunye neengalo zangaphambili, ukunceda abasebenzisi ukwakha umzimba ophezulu onamandla kunye ochazwe kakuhle.

Ilungele iijim zokurhweba, lo matshini uyilelwe ukunceda abasebenzisi ukuba bakhe amandla afunekayo ukuze baqonde ezimbini zezona ndlela zisebenzayo zokuzivocavoca umzimba ophezulu: i-chin-ups kunye nedips. Uyilo lwayo oluqinileyo, oluhlala luhleli kunye noncedo oluhlengahlengiswayo luyenza ilitye lembombo kuyo nayiphi na indawo yokuqina.