I-traction ye-block enezingqimba zamantombazane iyinhlobonhlobo kanye nenqubo yokubulawa

Ukuze uthole ukuqeqeshwa okuphumelelayo kunconywa ukuba ukhethe izivivinyo eziyisisekelo ezinikeza umthwalo emaqenjini ahlukene ama-muscle. Ukudonsa kwibhulogi elimhlophe kufana nokugwedla. Kunconywa ukuba kwenziwe kubo bonke abadlali abafuna ukuthola umzimba omuhle wokusiza.

Ukulandelana okuvundlile - yimaphi imisipha esebenza?

Ukwenza umsebenzi onjalo, umthwalo uthola amaqembu amaningi amahlumela futhi okuyinhloko kubandakanya: imisipha ye-trapezoid, rhomboid ne-latissimus nama-biceps. Ukwenza okukhethwa kukho okuhlukile kwe-traction, ungashintsha ukugxila kumasipha ahlukene. Uma usebenzisa isisindo esiningi futhi wenze inombolo encane yokuphindaphindiwe, khona-ke ungakwazi ukupompa i-trapezoid, imisipha evulekile kanye neyadayimane. Ukusebenzisa isisindo esincane nokuphindaphinda okuningi, emuva kuqinisa . Ukubamba nokukhethwa okukhethiwe kubaluleke kakhulu.

1. Uma ukuvivinya umzimba kuyinxanxathela enezingqimba ezenziwe ngendwangu encane, kuzomele usebenzise okukhethwa kukho ngezandla ezimbili ezilinganiselwe ezikude. Udinga ukuthatha ukuze izintende zibe nomunye nomunye. Umthwalo oyinhloko uhambela phansi ngemuva.
2. I-traction ye-block enezingqimba ene-wide grip isenziwa ngesiphathi eside esingezansi futhi kungcono ukusebenzisa i-curve. Kule nguqulo yokuzivocavoca, ingemuva iqeqeshwe phezulu.

Thrust blo block enezingqimba amantombazane

Ukuze uqeqesho luphumelele futhi unciphise ingozi yokulimala, imithetho eminingana ebalulekile kufanele icatshangelwe.

1. Ukuze uthole isifundo esihle semisipha ebanzi kunazo zonke, kuyadingeka ukuba unciphise ngokweqile isitepiksi ngesikhathi sokudoba.
2. Ukuzivocavoca ukudonsa ibhulogi enezingqimba kufanele kwenziwe ngaphandle kokugxila.
3. Imilenze ibalulekile ukulungisa ngesikhathi sokuqeqeshwa. Azikwazi ukuqondiswa futhi ziboshwe ngokuqinile.
4. Ukuze lula umsebenzi wabo, kuvunyelwe ukuguqula umzimba phambili / emuva, okungukuthi, lapho ukhulula isisindo, kubalulekile ukugoba phambili ukuze emuva kuhambisane kancane. Kubalulekile ukucabangela ukuthi ukuphakama kokunyakaza kufanele kube mncane.
5. Ukugxila okugxilwe ku-simulator ye block kufanele kwenziwe ukuze izimbambo zikhonjiswe phansi. Awukwazi ukutshala kakhulu, ngoba lokhu kuzonciphisa ukusebenza koqeqesho.

I-traction ye-block enezingqimba kuya esiswini

Ukusetshenziswa kusetshenziselwa abakhi bomzimba kanye nabathandekayo bempilo. I-traction ye-block enezingqimba kuya esiswini ihlose ukuqeqesha imisipha evulekile ngemuva. Isizathu siwukuthi ukuvivinya umzimba akugcini nje kuphela ukuveza imisipha, kodwa futhi kusiza ukuqeda ukuma , ukuthuthukisa ukuma . I-traction ye-block enezingqimba kuya ebhanti yenziwa nge-simulator ekhethekile, ngokusho kwesimiso esinikeziwe:

1. Kukhebula lebhokisi elingaphansi, kubalulekile ukunamathisela isibambo esenziwe nge-V, ngenxa yokuthi kuzokwazi ukusebenzelana kanjani lapho izintende zibhekana.
2. Hlala phansi uphinde ubeke izinyawo zakho emasimini, uguqe ngamadolo akho kancane. Gcina imhlane yakho iqonde, bend back futhi uthathe isibambo.
3. Izandla zidonsa futhi zibophe ngokuphelele ukuze umzimba uhambisane nemilenze. Isifuba sidinga ukuqondiswa phambili. Lokhu kuyoba yindawo yokuqala (IP).
4. Ukuphefumula, qinisekisa isibambo kuwe kuze kube yilapho ibhulashi lithinta umshini. Kubalulekile ukuzwa ukungezwani kwemisipha yangemuva. Vala isikhala semizuzwana embalwa.
5. Buyela ku-PI ngokuvula.

I-traction ye-block enezingqimba kuya esiswini

I-traction ye-block enezingqimba kuya esifubeni

Enye yezinto ezihlukahlukene zokusebenza okudlule, okuhlukile ukuthi isibambo siyadonsa hhayi esiswini, kepha esifubeni. Ihlose ukuqeqesha imisipha evulekile ngemuva . Ukuhlelwa okulinganiselwe ku-simulator kungenziwa kukhishwe ngezandla ezehlukene. Abaqeqeshi bancoma ukuthi wonke umuntu akhethe inketho elula kakhulu.

1. Beka isisindo esifanele futhi uthathe i-PI njengokusebenza kwangaphambilini, kodwa umzimba kuphela udinga ukuguqulwa phambili.
2. Uma uphumelela, yenza umtshwele esifubeni, ugcine umzimba endaweni ehleliwe. Buyela ku-IP ngokuphefumulelwe.

I-traction ye-block enezingqimba ngemuva

Ukwenza imisipha yangemuva, awukwazi ukwenza kuphela imishanguzo emibili okukhulunywe ngayo ngenhla, kodwa futhi udonse ngesandla esisodwa. Le ngxube engemuva ngemuva isebenza kahle engxenyeni ephakathi. Kungcono ukunamathisela isibambo se-hilt kukhebula.

1. Yamukela i-PI njengokuqala kokuzivocavoca, uthatha isibambo ngesandla esisodwa. Kubalulekile ukuba isundu sibheke phansi. Bamba isandla sesibili ebhande lakho.
2. Ukukhipha umoya, phonsa isibambo kuwe, uphendule isibindi sakho, ukuze isandla sibhekane nomzimba. Hambisa kuze kube yilapho isibhamu sithinta isisu.
3. Ngemva kokulungisa isikhundla, ukuphefumula, buyela ku-FE.

I-traction ye-block enezingqimba ngemuva

I-traction ye-block enezingqimba ekhanda

Inketho elandelayo iqeqesha imisipha yamahlombe. I-traction yekhebula elilinganiselwe ekhanda lizosiza ukukhulula ukushayisana nokupaka endaweni kule ndawo. Inqubo yokubulawa ifana nezinhlobo ezicatshangwayo ngaphandle kweminye imininingwane.

1. Hlela ngesimiso se-simulator, uthatha i-IP, njengokusebenza kokuqala. Sebenzisa isibambo sekhebula, sithathe ukuze izintende zikhomba.
2. Namathisela isibambo entanyeni ekuphefumulelwe ukuze ekupheleni kwebhayisikili kukhona ezingeni lekhanda.
3. Ngemuva kokulungisa isikhundla, buyela ku-IP ngokuphefumulelwe.

I-traction ye-block enezingqimba ekhanda

Ukukhishwa kwesibindi esinqandekile ku-crossover for triceps

Abesifazane abaningi bangakwazi ukuziqhayisa ngezandla ezinhle futhi ezimweni eziningi, yonke iphutha le-triceps ebuthakathaka. I-horizontal imprust in crossover kufana nomshini waseFrance futhi isebenzisa izinhloko ezintathu ze-triceps.

1. Zibeke wena ebhentshini ngokusibeka eduze kwesimulator sezintambo. Inhloko kufanele iqondiswe esakhiweni.
2. Thatha isibambo esiqondile ukuze izintende zibheke phezulu. Bendlela izingalo zakho engxenyeni efanele emaceleni. Izindwangu kumele zibe sesikhundleni esiphambili. Unganciphisi izandla zakho futhi ubambe isibambo eduze kwekhanda lakho.
3. Khulisa izingalo noma unike isandla ekuphumuleni, ucabange ukuthi ukunyakaza kufanele kwenzeke kuphela ekuhlanganyeleni kwe-ulnar. Ingxenye yengalo evela elongeni kuya engxenyeni engaphambili kufanele ifakwe.

Ukukhishwa kwesibindi esinqandekile ku-crossover for triceps