Amapuleti anobhampa ayatholakala ejimini angasetshenziswa ukwenza izivivinyo eziningi, ipuleti elilodwa likunikeza ukubamba ngokunethezeka, futhi lingenza nokunyakaza okuningi ukusiza ukuqeqeshwa kwethu okuyinhloko!Lapha, sifuna ukukwazisa ukuthi wenze umnyakazo wakudala osebenzisa amapuleti amabhampa ukuqeqesha.
1.Barbell ebhentshini press
Lokhu kuwumsebenzi omuhle wokuqeqesha osizayo ongasisiza ukuqinisa ama-pecs angaphakathi.
Inqubo yesenzo:
Lala ngomhlane ebhentshini, ubambe ipuleti elikhulu (isisindo esisekelwe ekukhetheni kwakho) esifubeni, qinisa ipuleti le-bumper ngezandla zombili, bese uqala ukunyakaza.Qala ukuphushela ipuleti phezulu, cindezela kakhulu uma ufika phezulu.Ngesikhathi sokuqeqeshwa, udinga ukugcina yonke inqubo kancane.
2.Plate Row
Iyiphi ipuleti lebhampa othanda ukuyenza umugqa oncike kakhulu ngaphambi kokujima ngemuva?Umugqa wepuleti ukusiza ukuqinisa imisipha yakho yangemuva!Siza uqinise imisipha yakho yangemuva kangcono!
Inqubo yesenzo:
Khetha ipuleti elingubhampa (noma yimuphi usayizi) bese ubamba iziphetho zepuleti ngazo zombili izandla!Yima izinyawo zakho zihlukene ngobubanzi behlombe, hlala emuva nezinqulu zakho (i-hip igobile), gcina umgogodla wakho ungathathi hlangothi futhi i-torso yakho igobe ngokwemvelo.Qinisa umgogodla wakho ukuze uzinzise umgogodla ongathathi hlangothi!Donsela amahlombe emuva, bese uphakamisa izindololwane, udonsele ipuleti le-bumper liye phezulu esiswini, unake ukufinyela komhlane lapho ukhuphuka, yenza isenzo sokudonsa ngezandla futhi, ukuze ipuleti likabhampa lisondele isisu, bese ucindezela izindwani zehlombe ukuze ucindezele imisipha yangemuva, uhlale imizuzwana emibili.Dlala kabusha ipuleti kancane kancane, uzwe ingemuva livulekile, bese uthumela isandla ngaphandle.kuze kuqonde ingalo.
3.Ukuphakanyiswa kwepuleti langaphambili
Umuntu othile akawathandi ama-dumbbell nama-barbell lapho ingaphambili lokuqeqesha liphakama, amapuleti anobhampa ayinketho yakhe yokuqala, ukubamba okulula kwenza ukuqeqeshwa kwethu kube ntofontofo kakhudlwana.
Inqubo yesenzo:
Khetha ipuleti lebhampa elifanelekile, iqolo lakho libheke odongeni, bamba ipuleti le-bumper ngezandla zombili, bese uliphakamisa lifike phezulu emahlombe, libambe isekhondi, gcina ukushuba, bese udlala ubuyele endaweni yangempela. kancane.
4.Bumper Plate Farmer Walk
Ngamandla okubamba ayinselele, amandla "pinch" yomunwe makhulu!
Inqubo yesenzo:
Ncinza unqenqema lwepuleti futhi uliphathe uhambo lomlimi, okungasebenzisa amandla omunwe wakho kakhulu.Lapho wenza ukunyakaza, ungakwazi ukuphakamisa uhlangothi olulodwa noma izinhlangothi zombili, kodwa udinga ukunaka ngokukhethekile ukuma, hhayi ngokusobala ukuthi ugobile, phambili, i-hunchback, njll.
5.I-Bumper Plate Squat
Lolu wusizo oluhle kakhulu lokuqeqesha i-squat.Ama-squats ayinkosi yokuqeqeshwa, futhi ngezinye izikhathi imininingwane encane ingenza izinga lokunyakaza kwakho libe libi nakakhulu!Inkinga evame kakhulu ukuthi umzimba uncike kakhulu phambili, umnyombo awuzinzile ngokwanele, futhi ukungezwani akunakekelwa ngokwanele!
I-squatting nge-bumper plate, isifuba esiyisicaba sisetshenziselwa ukugcina ibhalansi yokunyakaza ngenkathi igcina i-torso iqondile.Njengoba ibha iphuma, i-torso iyamelana nayo ngenkathi igcina ukungezwani futhi ingavumeli i-torso ukuba incike phambili.
6.I-Bumper Plate deadlift
Lona umsebenzi wokufudumala esivame ukuwenza ngaphambi kokuqeqeshwa kwe-deadlift.Ngemuva kokwelula ukusikhipha, sithatha ipuleti le-bumper futhi sibe nekhono kumodi yokunyakaza kwe-deadlift, ukuze isinyathelo esilandelayo ukuqeqeshwa kwe-deadlift.
Isikhathi sokuthumela: Apr-13-2022