Peb nquag siv lub zog ntawm peb sab nrauv thiab lub xub pwg nyom rau kev tso cai. Kev nqa, sib ntswg, tig, tshem, thiab khoov yog qhov zoo heev thaum peb muaj zog thiab muaj zog rov qab thiab xub pwg leeg. Ntawm no yog yuav ua li cas kom tau txais lawv.
Xyuas 12 ntawm qhov zoo tshaj plaws.
Chinups, Pullups, thiab Rov Qab
Lawm, koj tau txais qee cov caj npab ua haujlwm nrog rub tawm , tab sis tus neeg tseem ceeb ntawm cov leeg pabcuam yog cov teres, rhomboids, thiab cov qog ntawm lub nraub qaum.
Kev nqus pa hauv qab hits hawb pob thiab brachialis caj npab ntau dua, thiab cov qe thiab teres ntawm lub nraub qaum yog koom tes ntxiv thiab.
Late Pulldowns, Rov qab, thiab Variations
Pulldowns hom phiaj rau teres, thiab latissimus cov leeg rau feem ntau cov feem, tab sis lub pulldown qab lub taub hau invokes cov rhomboids zoo dua. Ua zoo xyuam xim thaum rub tawm ntawm lub taub hau uas tsis hu rau ncauj tsev menyuam.
Bent dua kab
Koj tau txais ntau yam txiaj ntsig rau lub sijhawm thiab kev rau siab nrog qhov kev ua kom zoo no. Tom qab, xub pwg, thiab caj npab ua haujlwm tau zoo dua. Nrog ib tus kab npauj npaim, hnyav tuav hits rov qab rau feem ntau, thaum lub taubhau underhand tau txais qhov biceps thiab trapezius koom tes feem ntau. Qhov no yog ib qho kev pab tshaj plaws. Tsis txhob cia nws tawm, tab sis nco ntsoov khaws qhov ncaj rov qab los yog me ntsis arched (tsis nkhaus).
T-Bar Rows
Yog tias koj lub tsev ncaws pob muaj T-bar tshuab, tsis txhob tso tseg nws. Zoo tib yam li ntawd, khoov ntawm txoj kab, T-bar qoj muab koj lub nraub qaum, lub xub pwg, thiab caj npab ua ib qho zoo.
Koj tuaj yeem pom ib lub tshuab cav lossis ib qho nrog lub rooj zaum rau kev pab plab.
Seated Cable Kab
Lub tshuab tso cai rau koj kom tiv thaiv ib qho hnyav rau koj thaum koj xaub raws ib kab lus. Khaws cov xub pwg ntsug ua ke thiab nws yog ib qho kev pab qoj ib ce rau sab nqaij thiab cov posterior deltaid ntawm lub xub pwg.
One-Arm Dumbbell Rows
Ua li no ib tug txhos caug los yog khoov ntawm ib lub rooj zaum nrog ib lub hauv caug thiab tuav ib tug dumbbell nyob rau hauv kev sib tw rowing nrog rau lwm sab caj npab. Koj tau txais kev ua haujlwm zoo nyob tom qab thiab qee qhov kev ua si ntawm caj npab thiab caj dab nrig nqaij.
Cov neeg tuag
Qhov zoo tshaj plaws compound ce koj ua tau, cov deadlift hits ntau nqaij tshaj lwm yam nkaus xwb ce tsuas yog rau Olympic nqa. Tus nraub qaum tau txais kev ua haujlwm zoo, thiab, raws li koj xav tau, nrog rau qhov qis qeeb rov qab hauv lub Quadratus lumborum.
Back Extensions
Nrhiav cov tshuab rov qab hauv qhov chaw ua si thiab siv nws los ua kom qis qis dua thiab lub pob tw thiab cov tshuaj tiv thaiv. Rov qab txuas ntxiv muaj ntau dhau lawm thiab muaj peev xwm ua tau heev, tshwj xeeb tshaj yog nyob rau hauv kev txhawb zog tias tag nrho cov tseem ceeb posterior saw.
Barbell thiab Dumbbell Shrugs
Cov shrugs tau txais cov leeg nqaij trapezius rau sab saum toj ntawm qaum ncig lub caj dab activated. Koj tuaj yeem ua qhov no nrog dumbbells dai ntawm sab - cia li shrug cov nqaij ntshaus mus txog - lossis siv lub tshuab shrug rau lub hom phiaj.
Tshawb Pom Dumbbell Pem Hauv Ntej
Muab ib co hauj lwm rau tag nrho peb lub xub pwg pleev cov leeg nrog rau pem taub hau kev them nyiaj rau pem hauv ntej. Zaum ntawm lub rooj zaum thiab laub dumbbells xwb nyiaj siv ua haujlwm.
Bent Over Lateral Raises, Dumbbell, los yog Pulley
Khaws lub nraub qaum ncaj, tab sis khoov duav thiab tsa cov dumbbells (los yog rub qhov taw tes) rau sab zoo li ib tug noog qhib nws cov tis.
Hits cov deltoids thiab sab nraum qab. Koj tseem tuaj yeem ua rau lub kaum sab nraud nce siab sawv ntsug thiab koom nrog lub trapezius ntxiv. Ua li cas, tsis txhob sib zog ua qhov nyhav no los yog koj lub xub pwg nyaib yuav yws.
Dumbbell Lub Pem Hauv Ntej Rais
Ntau cov kev sib txuas lus rau lub xub pwg. Nyob rau hauv pem hauv ntej nce , koj nyom dumbbells ncaj tawm nyob rau hauv pem hauv ntej, alternately. Koj tau txais hauv ntej thiab nruab nrab deltoid thiab qee cov leeg hauv siab thiab. Khaws lub teeb nyhav kom tsawg.