Okuqukethwe
Zula ama-lats akho bese uqopha i-abs yakho ku-epic FST-7 yokuzivocavoca evela kumqeqeshi odumile uHaney Rambod no-2015 iqhawe lomzimba le-Olympia Men's Physique uJeremy Buendia!
About the Author: UHaney Rambod
I-FST-7 imele ukuqeqeshwa kweFascia Stretching Training, kanti inombolo engu-7 ikhombisa inani lamasethi ekugcineni kokuzivocavoca. Umsebenzi we-FST-7 ukwelula i-fascia, umgogodla wezicubu ezihlangene ezizungeze imicu yemisipha, ngezinyembezi ezincane. Izinyembezi ezincane zeFascia zibangelwa ukugcwala kwemisipha ngegazi ngesikhathi esimnandi kakhulu sempilo yakho!
Umgomo walokhu kuzivocavoca umzimba ukukhulisa ubude bama-lats akho. Uma umile esiteji, udinga ivolumu ye-3D, noma ngabe ubuka ngemuva. Isikhathi samalati sibuye sibhekane nesimo se-V esibalulekile somzimba. Kulokhu kuzivocavoca umzimba, senza u-5 ukukusiza wakhe amandla, futhi siqede iseshini ngamasethi e-FST-7 adonsa igazi emisipheni yakho.
UJeremy uzokhombisa ukuzinikela okudingeka usebenze nakho, futhi ngizokunikeza izeluleko. Beka konke ndawonye ekuvivinyweni kwakho okulandelayo uzobona futhi uzizwe imiphumela ehlanyayo!
Uma ungajwayele i-FST-7 Chest ne-Biceps Workout, qiniseka ukuthi uyayihlola! Ungafaka kokubili ukusebenza ekuhlukaneni kwakho. Vele uqiniseke ukuthi kunesikhathi esanele phakathi.
I-FST-7 Back & Abs Workout
Ukusebenza kwe-Circular Abs: Phumula iminithi elingu-1 phakathi kwemijikelezo
3 asondele ku 15 ukuprakthiza
3 asondele ku 15 ukuprakthiza
3 asondele ku 15 ukuprakthiza
3 asondele ku 15 ukuprakthiza
Ukuzivocavoca emuva: phumula imizuzwana engama-90 phakathi kwamasethi
4 asondele ku 10 ukuprakthiza
2 asondele ku 10 ukuprakthiza
2 asondele ku 10 ukuprakthiza
3 asondele ku 10 ukuprakthiza
I-FST-7: Phumula imizuzwana engama-45 phakathi kwamasethi
7 isondela ku 10 ukuprakthiza
Amathiphu kaHaney Rambod
Ukuzivocavoca okuyindilinga
Ngincoma ukuthi amaklayenti ami aqale ngokuzivocavoca kwesifunda esiswini ngoba kwenza ukufudumala okuhle ngaphambi kwengxenye eyinhloko yokuzivocavoca. Uma uzizwa ulukhuni, engeza ukunweba ngaphambi kokuqala.
Ngincoma ukuthi amaklayenti ami aqale nge-circular abs Workout ngoba yenza ukufudumala okuhle ngaphambi kwengxenye eyinhloko yoqeqesho.
Njengoba uqala, vivinya umzimba ngamunye kancane futhi ugxile ekuxhumaneni kwe-neuromuscular. Uma wenza konke kahle, awudingi ngaphezu kwe-10-15 reps. Lwela ikhwalithi, hhayi ubuningi. Nginesiqiniseko sokuthi ungalima inqwaba yokuphindaphindwa ehlombe, kepha uma ungavumelani nabezindaba ngokugcwele, ngeke ubone umuzwa ovuthayo ezicutshini zesisu.
Njengoba uJeremy elungiselela ukudlala, angikukhuthazi ukuthi asebenzise izinsimbi - asihlosile ukupompa isifuba sakhe. Uma unomlingani, mcele ukuthi athinte indawo yabezindaba okufanele ngabe iyasebenza ngaphambi kokugoba.
Reverse Grip Irowu
Gcina ukuchezuka okuncane emuva okuphansi ukuze usebenze kahle amalitha aphansi. Esigabeni sokugxila (phansi), goba kancane bese udonsela izindololwane emuva. Esigabeni se-eccentric (lift), cindezela umzimba wakho uye phambili ukuze ukwazi ukwelula ngokuphelele amakhefu akho aphezulu.
Reverse Grip Irowu
Khulisa isisindo sakho sokusebenza ngesethi ngayinye. Isethi yokugcina kufanele ibe nzima kakhulu ukuthi kufanele ushiye wonke amandla akho ngemuva kwe-8-10 reps. Uma ukwazi ukuyisingatha, yenza ama-reps ambalwa ngokwengxenye okulula. Ngingumlandeli omkhulu wokuphindaphindeka ngokwengxenye ngoba zizophinda kabili ukuqina kokuzivocavoca kwakho. Uma udinga ukudabula noma iyiphi ithafa, ziqeqesha kanjena.
Kubalulekile ukulawula i-projectile kuzo zonke izigaba zokuhamba. Ungavumeli iphrojekthi ikulawule.
Umugqa we-V-Handle
Le nketho ephezulu yokudonsa kufanele iguqule umhlaba wakho. Uma uzwa umuzwa ovuthayo lapho imisipha ye-latissimus iwela khona ekhwapheni, usendleleni efanele.
Sebenzisa inqubo efanayo neye-back grip deadlift. Ukuncika umhlane wakho emuva naphambili kuzokusiza ukuthi welule futhi uvumelanise ama-lats akho njengesihogo. Uzozwa igazi ligeleza kubo.
Uma usenamandla, engeza ama-reps ayingxenye ekugcineni.
Induku yenduku
Ngalesi sikhathi sokuzivocavoca, kubalulekile ukugcina isifuba siphezulu, kodwa hhayi kakhulu. Zama ukugcina i-torso yakho icishe ifane phansi. Khiya umzimba ukuze ungalingeki ukusebenzisa noma yimiphi imizwa yokuphakamisa ibha.
Qinisa imisipha yakho engemuva bese udonsela i-barbell enkabeni yakho. Zama ukugcina izindololwane zakho ziqonde emuva. Lawula i-projectile kuyo yonke i-trajectory yayo futhi uthathe isikhathi sakho.
Ukuguqula ukubamba umugqa we-barbell
Ngeluleka abadlali bami ukuthi basebenzise ukubamba okujwayelekile nokubuyela emuva. Kepha ngincamela inketho yesibili, ngoba abantu abaningi banama lats aphansi ababuthakathaka kunalawo aphezulu. Ukubamba okuphindayo kusiza ukufeza ngenhloso imishayo engezansi esele.
Yenza ezinye reps ngokwengxenye uma ungakwazi. Ngokusetha ngakunye okulandelayo, ukubamba kwakho kuzoba buthakathaka, ngakho-ke hlomisa imichilo. Ungaphuthelwa yithuba lokumpompa imisipha ngenxa yokubanjwa buthakathaka.
I-Lower block thrust
Kuleli qophelo, iqolo elingezansi kufanele selivele lifakwe igazi. Ngakho-ke, sizozikhawulela kuzindlela ezintathu kuphela ngaphandle kokuphindaphinda okuyingxenye. Sebenzela ukuthola imisipha yakho kanzima ngangokunokwenzeka engxenyeni yokugcina yenhlangano. Ungakhohlisi kunoma yikuphi ukuphindaphinda.
Uma ufuna, yenza okuthile okuphakathi kwamaqoqo. Zijwayeze ukukhulisa amalitha ezinhlangothini. Bamba ukuma imizuzu engu-5-10.
Isitayela se-FST-7 Isitayela Esiphezulu se-Block ngezikhali eziqondile
Lawa masethi ayisikhombisa aqedile ngokuphelele. Dlula kubo. Qiniseka ukuthi inqubo ayinasici kukho konke ukuphindaphinda. Lapho izingalo zikhuphuka, isifuba kufanele sehle - lokhu kuzolula ngokuphelele ama-lats. Nweba isisindo sakho phansi.
Umugqa Oqonde Ngaphezulu Wengalo
Khumbula ukulandela isikhathi. Unemizuzwana engama-45 kuphela yokuphumula phakathi kwamasethi. Uma ufuna, chitha u-10-15 waleyo mizuzwana uzijwayeza ukuzibuza. Qinisa imisipha yakho bese ukhiya ukuma.