Umkhiqizi Wezisetshenziswa Zokufaneleka Eziqeqeshiwe - I-Cardio, Amandla Nezisetshenziswa Zokujima | XYSFITNSS

I-lat pulldown iwumsebenzi obalulekile wokwakha i-V-taper back ebanzi. Lo mshini wenza ukunyakaza kwakudala kufinyeleleke kuwo wonke umuntu, okuvumela abasebenzisi bawo wonke amaleveli okufaneleka ukuthi bakhethe ukumelana okuphelele ukuze baqondise ngempumelelo i-latissimus dorsi yabo futhi bakhe imisipha yangemuva ehlaba umxhwele.

Ithuluzi elikhulu kakhulu lokuqopha nokuchaza ama-quadriceps. Lo mshini uhlinzeka ngendlela emisiwe yokunyakaza ukuze uhlukanise ngokuphephile imisipha engaphambili kwethanga, okuwenza ube yinketho yokuthuthukisa imisipha yomlenze enemininingwane namandla aqondisiwe.

 

Iqolo eliqinile liyisisekelo sawo wonke amandla. Lo mshini uhlinzeka ngendlela ephephile nelawulwayo yokuhlukanisa nokuqinisa lonke iketango elingemuva. Kuyithuluzi elibalulekile lokuthuthukisa ukuma, ukuvimbela ubuhlungu beqolo, kanye nokuvula ukusebenza okukhulu kukho konke ukunyuswa kwakho okukhulu.
   

Hamba ngale kwe-basic crunch yaphansi. Lo mshini unikeza indlela yokunyakaza eqondiswayo ehlukanisa imisipha yesisu, ivimbele ubunzima entanyeni nasemhlane. Kuyindlela ephumelela kakhulu nephephile kubasebenzisi bawo wonke amaleveli ukuze bakhe umnyombo oqinile, ochaziwe.

Lo mshini uwukhiye wokwakha ububanzi, 'amahlombe amatshe.' Umzila wawo onyakazayo uhlukanisa ama-deltoid amaphakathi, uqede ukukopela kanye nomfutho ojwayelekile ngama-dumbbell. Lokhu kunikeza isikhuthazo esiphephile, esisebenza kangcono sokudala ububanzi behlombe obuhlaba umxhwele.
 

Lo mshini uyithuluzi eliqinisekile lokuhlukanisa nokwakha i-triceps brachii. Ngokuhlinzeka ngokunyakaza okuzinzile, okuqondisiwe, kuvumela abasebenzisi ukuthi bagxile kakhulu kusisipha okuqondiwe, bebaza kahle ukwakheka 'kwesicathulo sehhashi' abafiselekayo futhi bengeze amandla amakhulu ezingalweni zabo.
   

Imishini evumelana nezimo kakhulu futhi evumelana nezimo kubasebenzisi bawo wonke amazinga, lo mshini we-Arm Curl uyithuluzi lokugcina lokwakha ama-bicep ahlaba umxhwele. Ihlukanisa ama-biceps ngokuphelele, isuse umfutho futhi iqinisekise ukuthi zonke izibalo zokuphindaphinda ukukhula okuphezulu kwemisipha.

I-Long Pull iwumshini werowu ohlezi kahle kakhulu ongawengeza ekusetheni okukhona kokuqeqeshwa ngoba unikeza ukuqeqeshwa emuva okuphelele. Ngokwakhiwa kwawo okuqinile nezici ezinembile, lo mshini uqondise ngempumelelo ama-lats, ama-rhomboid, ama-biceps, nezingalo, usiza abasebenzisi bakhe umzimba ongaphezulu onamandla futhi ochazwe kahle.

Ufanele amajimu okuhweba, lo mshini uklanyelwe ukusiza abasebenzisi bakhe amandla adingekayo ukuze bakwazi ukuzilolonga okubili okusebenzayo okuphezulu komzimba okuphezulu: ama-chin-ups namadiphu. Idizayini yayo emangelengele, eqinile kanye nosizo olulungisekayo kuyenza ibe ucezu lwegumbi lanoma iyiphi indawo yokufaneleka.