ARNOLD PRESS
I-Arnold press iwumsebenzi ohlanganisa ukuzungezisa nokuphusha phezulu ngokugeleza okukodwa, kodwa ibeka phambili ukuzinza kwehlombe nomhlane phezu kwesisindo.
Umshini wokunyathelisa u-Arnold uwushintsho lwe-dumbbell ehlombe ngokujikeleza kwengalo okungeziwe. Njengoba uqala intende yakho ibheke ebusweni bakho, vula izindololwane zakho, bese uphusha phezu kwekhanda lakho, imisipha yangaphambili neseceleni ye-deltoid ikakhulukazi inamandla. Ibanga elikhudlwana lokuzungeza akusho ukuthi lisebenza kangcono, futhi uma amahlombe akho engakhululekile noma umhlane wakho utsheke ngokweqile, kufanele ulungise isisindo esilula kanye nobubanzi obufushane.
- Imisipha eyinhloko
- I-Anterior Deltoid · I-Lateral Deltoid
- Imisipha esekelayo
- Triceps Brachii · Upper Trapezius
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Dumbbell Overhead Cindezela ngokuzungeza
Ingabe ingcono ukukhula kunomshini wokunyathelisa ovamile?
Ibanga elikhulisiwe lokunyakaza kungase kube ngcono ekukhuthazeni i-fiber, kodwa umshini wokucindezela ojwayelekile ungcono ukunyakaza kwesisindo esiphezulu. Ukuze uthole imiphumela ehamba phambili, sebenzisa kokubili esimisweni sakho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Setha indawo yokuqala
Hlala ebhentshini bese ubamba ama-dumbbell phambi kwesifuba sakho ekuphakameni kwehlombe izintende zakho zibheke kuwe (ubuso).
- 2
Cindezela ngokuzungezisa
Exhale bese ucindezela ama-dumbbell phezulu. Zungezisa isihlakala sakho kancane kancane ukuze intende yakho ibheke phambili phezulu ekunyakazeni.
- 3
Ukuncipha okukhulu
Yizwa amahlombe akho enenkontileka ngokugcwele endaweni yawo ephezulu kakhulu. Qinisekisa ukuthi ama-dumbbell awathinti.
- 4
Ukuzungeza emuva uma wehla
Hogela bese wehlisa ama-dumbbell, uphendule izihlakala zakho zingene endaweni yokuqala (izintende zibheke kuwe).
Arnold Press
Isikhathi Esijikelezayo Noxhumano Lwe-Fluid
Impumelelo ye-Arnold Press incike ekujikelezeni kwesikhathi. Njengoba uqala ukucindezela, qala ukuzungezisa ukuze izintende zakho zibe maphakathi nohlangothi futhi zibheke phambili phezulu. Lokhu kunyakaza koketshezi kuqinisekisa ukuthi yonke imicu yemisipha ye-deltoid iqashwa ngokulandelana.
Ibanga elinwetshiwe lokunyakaza likuvumela ukuthi ubeke ingcindezi eyengeziwe emalungeni akho ehlombe kunomshini wokunyathelisa ojwayelekile. Ukuze ube yingcweti emzileni, qala ngesisindo esilula ngo-20-30% kunokucindezela kwakho kwehlombe okuvamile. Qiniseka ukuthi izindololwane zakho azigobile kakhulu emuva. Gcina ukunyakaza kugxile ngaphambili kwesifuba sakho.
Iphuzu elibalulekile: Ungaphenduki ngokuzumayo. Cindezela nokuzungezisa kumele kuhlanganiswe kube ukugeleza okukodwa okubushelelezi, okuqhubekayo.
RANGE, LOAD & TEMPO
Khetha ububanzi nokulayisha okugcina i-Arnold Press iphindaphinda
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-deltoid yangaphambili · i-deltoid yangemuva ikhiqiza ukunyakaza kuyilapho i-triceps brachii · i-trapezius ephezulu isekela ukuqondanisa okufanayo kusukela ekuphindaphindweni kokuqala kuya ekugcineni.
Sebenzisa isigaba sokwehlisa esilawulwayo esingamasekhondi amabili kuya kwamathathu futhi ugweme ukugxuma phakathi noguquko. Uma ukuphindaphinda kokugcina kuba kufushane, ngokushesha, noma ngokubonakala kwehluke kweyokuqala, yehlisa umthwalo noma misa isethi ngaphambi kokuba isu liphuke.
Iphuzu elibalulekile: Thuthukisa i-Arnold Press kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu obuhlangene.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ibanga lokusebenza elingaphelele
- Lokho okubonayo
- Ima maphakathi nokwehla ngaphandle kokubuyela esifubeni
- Imbangela engaba khona
- Isisindo sikhulu kakhulu noma ukujikeleza kuzwakala kungathandeki.
- Indlela yokulungisa
- Yehlisa ama-dumbbell kuze kube yilapho izintende zakho zibheke ubuso bakho ukuze ama-delts akho angaphambili anwetshwe ngokugcwele.
Ukweqisa ihlombe
- Lokho okubonayo
- Izicupho eziphakama zibheke ezindlebeni ngesikhathi sokushicilela
- Imbangela engaba khona
- Ithembele kakhulu ezicupheni kune-deltoids
- Indlela yokulungisa
- Gcina amahlombe akho ecindezelwe futhi ugxile ekucindezeleni nasekujikelezeni ngezingalo zakho nje.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Cindezela i-dumbbell ekhanyayo enomhlane umile
Ngaphambi kokwengeza ukuzungeza, zijwayeze indlela yokuphusha eqondile yama-dumbbell alula nomhlane wakho kanye ne-pelvis ezinzile ngokumelene ne-backrest.
I-Arnold Cindezela Ngokujikeleza Ngokwengxenye
Vula izingalo zakho kuphela lapho izintende zakho zibhekane khona, bese ucindezela. Uma amahlombe nezihlakala zakho zikhululekile futhi izindlela kwesokunxele nesokudla ziyafana, kancane kancane wandise ububanzi.
Ibanga eligcwele i-Arnold Press
Xhuma kancane ukuzungezisa bese ucindezela ngaphandle kokugobisa umhlane wakho noma ukuhlikihla amahlombe akho, bese wehla kancane ngendlela efanayo.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Funda indlela ezungezayo usebenzisa isisindo esilula kunokucindezela kwehlombe kwe-dumbbell evamile, bese ukhuphula inani lezimpinda kuqala, phakathi kwebanga elikhululekile emahlombe akho.
Phinda Izikhathi ze-
8-12
Ilawula ukuzungezisa bese ucindezela ukugeleza okukodwa.
Isethi
2–3 amasethi
Phumula imizuzwana engu-90–120 phakathi kwamasethi.
Isisindo
Ukuqala okulula
Gcina ukuqondana kwengemuva nesihlakala kuze kube ukuphindaphinda kokugcina.
- Esikhundleni sokusonta isihlakala sakho nje, vumela indololwane yakho nengalo engenhla zizungezise ndawonye ngokwemvelo.
- Uma iqolo lakho lizwakala limanzi noma indlela ye-dumbbell inyakaza, yehlisa isisindo futhi usebenzise ukusekela emuva.
- Uma uzwa ukufakwa kwehlombe kwehlombe noma ubuhlungu obubukhali, yehlisa ibanga lakho lokuzungezisa noma ushintshele kumshini ovamile wokubamba ongathathi hlangothi.
Imibuzo evame ukubuzwa
Ingabe i-Arnold Press kufanele ibe nzima kangakanani?
Sebenzisa umthwalo okuvumela ukuthi uqedele izimpinda ezihleliwe ngenkathi ulondoloza ukusetha, ububanzi bokunyakaza, kanye ne-tempo echazwe ngenhla. Qedela isethi lapho ungasakwazi ukukhiqiza kabusha indlela ehlangene efanayo; engeza isisindo kuphela ngemva kokuba phezulu kwebanga lokuphindaphinda kuzwakala kulawulwa okungenani amaseshini amabili.
