FST-7 Back & Abs Workout

Gwirani ma lats anu ndikulemba ma abs anu mumasewera apamwamba a FST-7 kuchokera kwa mphunzitsi wodziwika bwino Haney Rambod ndi ngwazi ya 2015 ya Olympia Men's Physique Jeremy Buendia!

Author: Haney Rambod

FST-7 imayimira Fascia Stretching Training, ndipo nambala 7 ikuwonetsa kuchuluka kwa seti kumapeto kwa masewera olimbitsa thupi. Ntchito ya FST-7 ndikutambasulira fascia, minyewa yolumikizana yomwe imazungulira ulusi wa minofu, kudzera mumisozi yaying'ono. Misozi yaying'ono ya Fascia ndi chifukwa chakusefukira kwa minofu ndi magazi munthawi yovuta kwambiri ya moyo wanu!

Cholinga cha masewerawa ndikuwonjezera kutalika kwa ma lats anu. Ngati mukuyang'ana pa siteji, mukufunikira voliyumu ya 3D, ngakhale mutayang'ana kumbuyo. Kutalika kwa lats kumakhalanso ndi udindo wa V-mawonekedwe a torso. Muzolimbitsa thupi izi, timachita 5 kukuthandizani kuti mukhale ndi mphamvu, ndikumaliza gawoli ndi ma seti a FST-7 omwe amapopa magazi m'minofu yanu.

Jeremy akuwonetsa kudzipereka komwe muyenera kugwira naye ntchito, ndipo ndikupatsani upangiri. Ikani zonse palimodzi pamasewera anu otsatirawa ndipo muwona ndikumva zotsatira zamisala!

Ngati simukuchidziwa FST-7 Chest ndi Biceps Workout, onetsetsani kuti mwachiwona! Mutha kuphatikiza ma workout onse awiri pakugawanika kwanu. Onetsetsani kuti pali nthawi yokwanira pakati.

FST-7 Back & Abs Workout

Malangizo a Haney Rambod

Kuchita masewera olimbitsa thupi mozungulira

Ndikupangira kuti makasitomala anga ayambe ndi masewera olimbitsa thupi a m'mimba chifukwa amapanga kutentha kwabwino musanayambe gawo lalikulu la masewera olimbitsa thupi. Ngati mukumva owuma, onjezani kutambasula musanayambe.

Ndikupangira kuti makasitomala anga ayambe ndi masewera olimbitsa thupi a circular abs chifukwa amapanga kutentha kwabwino musanayambe gawo lalikulu la maphunziro.

Pamene mukuyamba, chitani masewero olimbitsa thupi pang'onopang'ono ndikuyang'ana pa mgwirizano wa neuromuscular. Ngati muchita zonse bwino, simuyenera kubwereza mobwerezabwereza 10-15. Yesetsani kukhala abwino, osati kuchuluka. Ndine wotsimikiza kuti mutha kulima mobwerezabwereza pamapewa, koma ngati simugwirizana kwambiri ndi atolankhani, simudzawona kutentha kwa minofu ya m'mimba.

Pamene Jeremy akukonzekera zisudzo, sindikulangiza kuti agwiritse ntchito zolemera - sitikufuna kupopa torso yake. Ngati muli ndi mnzanu, mufunseni kuti agwire malo osindikizira omwe akuyenera kukhala osagwirizana asanapirire.

Reverse Grip Row

Pitirizani kupatuka pang'ono m'munsi kumbuyo kuti mugwiritse ntchito bwino lats. Mu gawo lokhazikika (kumunsi), pindani pang'ono ndikukokera zigongono zanu kumbuyo. Mu gawo la eccentric (lift), kanikizani thupi lanu kutsogolo kuti mutha kutambasula ma lats anu apamwamba.

Reverse Grip Row

Wonjezerani kulemera kwanu kogwira ntchito ndi seti iliyonse. Seti yomaliza iyenera kukhala yolemetsa kwambiri kotero kuti muyenera kusiya mphamvu zanu zonse kwa 8-10 reps. Ngati mungathe, bwerezani pang'ono pazakudya zopatsa thanzi. Ndine wokonda kwambiri ma reps pang'ono chifukwa amawonjezera kulimbitsa thupi kwanu. Ngati mukufuna kudutsa phiri lililonse, phunzitsani motere.

Ndikofunika kulamulira projectile pazigawo zonse za kayendetsedwe kake. Musalole kuti projectile ikulamulireni.

V-Handle Row

Njira yotsitsa ili pamwambayi iyenera kutembenuza dziko lanu. Ngati mukumva kutentha komwe minofu ya latissimus imawoloka pamsana, muli panjira yoyenera.

Gwiritsani ntchito njira yofananira ndi reverse grip deadlift. Kutsamira msana wanu pang'ono mmbuyo ndi mtsogolo kudzakuthandizani kutambasula ndikugwirizanitsa ma lats anu ngati gehena. Mudzamva magazi akuyenda kudzera mwa iwo.

Ngati mukadali ndi mphamvu, onjezani zobwereza pang'ono kumapeto.

Ndodo

Panthawi yochita masewera olimbitsa thupi, ndikofunikira kusunga chifuwa, koma osati pamwamba. Yesetsani kuti torso yanu ikhale yofanana ndi pansi. Tsekani thupi kuti musayesedwe kugwiritsa ntchito zikhumbo zilizonse kuti mukweze bar.

Mangitsani minofu yanu yakumbuyo ndikukokera chotchinga ku mchombo wanu. Yesetsani kusunga zigongono zanu molunjika kumbuyo. Yang'anirani projectile panjira yake yonse ndikutenga nthawi.

Reverse grip barbell mzere

Ndikulangiza othamanga anga kuti agwiritse ntchito nthawi zonse komanso mobwerera kumbuyo. Koma ndimakonda njira yachiwiri, chifukwa anthu ambiri ali ndi lats otsika kuposa apamwamba. Reverse grip imathandizira kukonza mwadala matabwa otsika.

Chitani zobwereza pang'ono ngati mungathe. Ndi seti iliyonse yotsatira, kugwira kwanu kumafooka, choncho dzikonzekereni ndi zingwe. Musaphonye mwayi wopopera minofu chifukwa cha kufooka kwamphamvu.

Pansi pa block thrust

Panthawiyi, msana wam'munsi uyenera kuponyedwa kale ndi magazi. Chifukwa chake, tingopanga njira zitatu zokha popanda kubwereza pang'ono. Gwirani ntchito kuti mugwire minofu yanu molimbika momwe mungathere kumapeto kwa kayendetsedwe kake. Osanyenga kubwereza kulikonse.

Ngati mukufuna, yesetsani kuyika pakati pa ma seti. Yesetsani kukulitsa lats kumbali. Gwirani chithunzicho kwa masekondi 5-10.

FST-7 Style Upper Block Row yokhala ndi Mikono Yowongoka

Seti zisanu ndi ziwirizi ndizomaliza kwathunthu. Dulani pa iwo. Onetsetsani kuti njirayo ilibe cholakwika pakubwereza kulikonse. Pamene mikono ikukwera, chifuwa chiyenera kutsika - izi zidzatambasula mokwanira lats. Tambasulani kulemera kwanu pansi.

Mzere Wowongoka wa Arm Upper

Kumbukirani kusunga nthawi. Muli ndi masekondi 45 okha kuti mupume pakati pa ma seti. Ngati mukufuna, gwiritsani ntchito masekondi 10-15 mukuyeserera. Limbitsani minofu yanu ndikutseka ponseponse.

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