BAND ROW
I-Band Row - ukudonsa okuvundlile okulawulwayo ukuze uthole amandla alinganayo angemuva, ukuma nempilo yehlombe
Umugqa webhendi uwumsebenzi oguquguqukayo, ofinyelelekayo wokudonsa ovundlile obeka ukugcizelela ukuhlehla kwe-scapular kanye nokunwetshwa kwe-thoracic ngenkathi uqeqesha imisipha emikhulu yokudonsa engemuva. Uma kwenziwa ngokungezwani okuhlosiwe, isiqu esizinzile kanye nezinsimbi ezifanele zamahlombe umugqa webhande uthuthukisa amandla okudonsa, ukuma kwehlombe, ukukhuthazela ukubamba kanye nokulinganisela kwemisipha okudingekayo ukuze kulwisane nokuhlala isikhathi eside nokuma kwehlombe eliya phambili. Ngenxa yokuthi amabhande okunwebeka ashintsha umthwalo phakathi kobubanzi, ukunaka i-tempo, ukubekwa kwehange nama-engeli ahlangene kubalulekile. Lo mhlahlandlela uchaza ukusetha, ukuphindaphinda kwezigaba ezine, izindawo ezintathu ezijulile zokugxila kwezobuchwepheshe, amaphutha avamile kanye nokulungiswa okunembile, ukuqhubeka okunengqondo kanye nemithetho emibili yokuqeqeshwa yesampula ephelele. Iziyalezo zokuphepha kanye nemibuzo evame ukubuzwa ihlanganisa ukuthi unciphisa nini izinga noma ubonane nodokotela. Funda izinyathelo ezigcwele namanothi obuchwepheshe ngaphambi kwesethi yakho yokuqala futhi uphathe umugqa webhendi njengomnyakazo olawulayo wokwakha amandla kunomnyakazo oqhutshwa umfutho.
- Imisipha eyinhloko
- I-trapezius ephakathi naphansi, i-rhomboids, i-deltoids yangemuva, i-latissimus dorsi
- Imisipha esekelayo
- Ama-biceps brachii, ama-brachialis, ama-extensors angaphambili, ama-thoracic extensors nama-core stabilizer
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukunyakaza okuhlanganisiwe okuvundlile nokulawulwa kwe-scapular
Ngingakwazi ukusebenzisa indawo yokugoba esikhundleni sokuhlala noma ukuma?
Yebo. Umugqa webhendi egobe ngaphezulu (oncike ezinqulwini) ukhuphula ukufunwa kwamaketanga angemuva kuma-hamstrings nama-glutes kuyilapho lilingisa umugqa we-barbell ovamile. Sebenzisa kuphela i-hinged variation uma ungakwazi ukugcina i-lumbar spine engathathi hlangothi ngaphandle kokuzungeza. Uma isilawuli se-lumbar sihluleka, buyela kumugqa ohlezi osekelwe noma uhlale ngokusekelwa isifuba ukuze uhlukanise ingemuva elingaphezulu ngokuphephile. Ukhiye uyafana: qalisa ukuhlehla kwe-scapular futhi ulawule isigaba se-eccentric.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ihange nokukhethwa kwebhendi
Khetha ibhande lokumelana elivumela ukuphindaphinda okulawulwayo okungu-8–16 ngendlela enhle. Gcoba ibhande endaweni eqinile engashintshi cishe ukuphakama kwesifuba kumugqa ohlezi noma omile, noma ngezansi kancane kobude be-sternum ukuze uthole okuhlukile komugqa ophansi. Hlola ihange ukuze uthole noma yikuphi ukuhuzuka futhi ugijimise ibhande phakathi noma eduze kwe-carabiner noma iphoyinti lehange elidizayinelwe amabhande okunwebeka. Uma usebenzisa ihange lomnyango, qinisekisa ukuthi umnyango uvalekile ubheke ohlangothini lwehinji kanye nezingidi; ungalokothi uthembele emnyango ofakwe kancane. Ngebhendi ephindwe kabili noma eyodwa kuye ngokumelana okufunayo, bamba izibambo zebhendi noma ibhande ngokwalo ngesihlakala esimaphakathi nokubamba ngesandla esigcwele.
- 2
Isikhundla sokuqala nokuma
Yima noma uhlale umude ngomgogodla ongathathi hlangothi: gcina ijika le-lumbar lemvelo ngaphandle kokugoqa ngokweqile noma ukucaba. Dweba izimbambo phansi kancane ngase-pelvis bese uqinisa udonga lwesisu ngobumnene ukuze wenze i-torso ezinzile. Hlehlisa izindwani zehlombe kuphela endaweni yokuma kwe-scapular yemvelo - ungaphoqi ukuncinza ngokweqile - futhi usethe i-sternum phezulu ukuze uvumele isandiso esincane se-thoracic. Gcina isilevu singathathi hlangothi futhi amehlo abheke phambili. Uma uhlezi, beka izinyawo zibe flat bese ucindezela izithende ukuze udale isisekelo esizinzile. Izandla kufanele ziqale ukwelulelwa zibheke kuhange izindololwane zigobe kancane; gcina ukungezwani ebhendini ekuqaleni ukuze kungabikho ukuntenga.
- 3
Ukwenza: ukudonsa okugxilile
Qalisa ukudonsa ngokudonsa izindololwane emuva naphansi, uhole ngezindololwane kunezandla. Shayela ukunyakaza kusuka ku-scapulae ngokuhlehlisa ngenkuthalo futhi ucindezele kancane ama-shoulder blades (ukujikeleza phansi) ngenkathi ugcina isandiso se-thoracic. Izandla zizolandela futhi ziqede eduze kwezimbambo ezingezansi noma isisu kuye ngobude bengalo yakho nokuphakama kwehange. Gcina izihlakala zingathathi hlangothi futhi ugweme ukuvuleka kwendololwane ngokweqile; ihlose cishe amadigri angu-10–25 okufakwa okuvundlile kwe-humerus ekupheleni kokudonsa, ngakho izindololwane zilandela eduze nomzimba kunokuba ububanzi. Khipha umoya kancane phakathi nesigaba sokugxila ukuze ugweme ukubamba umoya futhi usize ukugcina ukuqina kwesiqu.
- 4
Ukubuyiselwa kwe-eccentric okulawulwayo
Hlehlisa ukunyakaza ngendlela elawulwayo, okuvumela ibhendi ukuthi inwebe ngaphansi kwe-tension futhi ibuyele endaweni yokuqala nge-eccentric tempo yamabomu. Ungavumeli ibhendi ukuthi ikudlulisele phambili; lawula ama-shoulder blades ukuze aqhubeke ngaphansi kwe-tension kunokuba awele endaweni eyindilinga ye-thoracic. Gcina i-bracing ngokusebenzisa i-core kanye ne-pelvis engathathi hlangothi kuyo yonke ingxenye ye-eccentric. Setha kabusha kafushane ekuqaleni kokungezwani kwebhendi bese uphinda inombolo enqunyiwe yezimpinda zekhwalithi.
FORM & STRENGTH
Ukumakhenikha okusebenzayo namandla-roading kumugqa webhendi
1) Isigqi se-scapular nokulandelana kwe-proximal-to-distal: Imigqa yebhendi ethembeke kakhulu iqala ku-scapula. Ngaphambi kokugoba kwendololwane ebonakalayo, qalisa ukuhlehla okuncane, okulawulwayo kwe-scapular kanye nokuzungezisa phansi okuthambile. Ngemva kokuqala kokunyakaza kwe-scapular, vumela ijoyinti le-glenohumeral ukuthi lingene ngokuvundlile ukuze izindololwane zihambe ngemuva ziye emgqeni ophakathi. Lokhu kulandelelaniswa kwe-proximal-to-distal kugcina ukuhambisana okuhlangene kwehlombe futhi kugudluze umthwalo usuke emithanjeni ye-passive uye kumisipha esebenzayo (rhomboids, trapezius ephakathi kanye ne-posterior deltoid). Zijwayeze lokhu kulandelela ukuthulula ngokwenza ukuminya kwe-scapular okunensayo, bese wengeza ibhendi futhi ugcine leso sikhathi.
2) Ibhande lebhande, ubude behange kanye nomugqa wokudonsa: Ukuphakama kwehange kunquma umzuzu owumphumela ehlombe. Ukubambelela phezulu kakhulu kukhuthaza ukuphakama okukhulu nokujikeleza kwe-scapular phezulu; i-anchoring iphansi kakhulu ikhuthaza ukugoba kwe-thoracic kanye nokukhukhuleka okuphansi kwe-humeral. Ngomugqa ojwayelekile ohlezi noma omile qondisa ihange eduze kwe-sternum ukuya endaweni ephakeme yesifuba ukuze umugqa wokudonsa ulandele indlela eya phezulu kancane ngase-scapula. Lokhu kudala ingalo yesikhashana ephephile phakathi kwelunga le-glenohumeral futhi kugcizelela ukwenziwa kusebenze maphakathi nemuva. Uma umgomo wakho uwukubandakanya kwe-lat kakhudlwana, yehlisa ihange futhi ugcizelele ukudonsa okugxiliswe ku-lat okubanzi, kodwa wehlise ububanzi futhi ugcine ukulawula okuqinile kwe-scapular.
RANGE, LOAD & TEMPO
Khetha ububanzi nokulayisha okugcina Umugqa Webhendi uphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-trapezius ephakathi nendawo ephansi, i-rhomboids, i-deltoid yangemuva, i-latissimus dorsi ikhiqiza ukunyakaza ngenkathi i-biceps brachii, i-brachialis, i-forearm extensors, i-thoracic extensors kanye ne-core stabilizer isekela ukulungiswa 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 Umugqa Webhendi kuphela ngemva kokuphindaphinda konke kulandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukusebenzisa umfutho noma ukushwiba umzimba wonke
- Lokho okubonayo
- I-Torso thrusting, idrayivu ye-hip esheshayo noma isandiso esibonakalayo esingemuva esiphansi ngesikhathi sesigaba sokugxila.
- Imbangela engaba khona
- Ukuphikiswa kwebhendi okukhethiwe okusindayo kakhulu, noma ukuzama ukuphindaphinda okuningi ngaphandle kokuqinisa i-trunk okwanele.
- Indlela yokulungisa
- Yehlisa ukumelana nebhande noma unciphise indlela yebhande; sungula kabusha umgogodla ophakathi nendawo oboshiwe futhi uqale ukudonsa kusuka ekuhoxisweni kwe-scapular. Yenza amasethi wokuzilolonga we-single-rep slow ugxile kuchungechunge lokuqala lwe-scapula. Uma kufanele uqashe i-hip drive ukuze uthole imithwalo esindayo, shintshela ekusebenzeni okuhlukile (isb., irowu ye-barbell egobile enendawo noma umugqa womshini) lapho umthwalo kuphephe kakhudlwana ukuwuphatha.
Ukugoqa ku-thoracic flexion ekubuyeni
- Lokho okubonayo
- Indawo engenhla engemuva nengaphambili ezungezwe ikhanda ekuqaleni kokuphindaphinda okulandelayo esikhundleni sesifuba eside.
- Imbangela engaba khona
- Ukuvumela ibhande ukuthi lishaye amahlombe phambili futhi lihluleke ukulawula isigaba se-eccentric; i-thoracic extensor ebuthakathaka noma ukulawulwa kwe-scapular okungalungile.
- Indlela yokulungisa
- Nciphisa ngamabomu isigaba se-eccentric futhi ugcine i-ribcage ixhumeke ku-pelvis. Bheka ukubuyisela okulawulwayo kwesekhondi elingu-2–3 futhi uzilolonge ukunwetshwa kwe-thoracic okungalayishiwe kanye nokuqhubekela phambili kwe-scapular protraction-retraction ukuze wakhe kabusha ukulawula. Uma ukuhamba kwe-thoracic kunqunyelwe, nciphisa ububanzi bokunyakaza futhi ugxile ekubekezeleleni ukwakha ngaphambi kokwandisa ubude bebhande noma ukumelana.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukumelana nebhendi okukhuphukayo nokumiswa kwebhendi
Qhubeka ngokunciphisa ubude bebhendi ekuqaleni (hamba kancane ukusuka kuhange) noma ushintshele ebhandeni elisindayo uma usuqedele ukuphindaphinda okuqondiwe ngendlela eqinile. Uma usebenzisa amabhendi asindayo, cabanga ukuphinda kabili ibhendi ukuze uguqule ijika lokulayisha futhi ugweme umthwalo ophakeme webanga lokugcina. Qhubeka kancane ukuze uvumele ama-tendon namahlombe okuzinzisa ukuzivumelanisa; amanye amasethi asindayo anamasethi ebhendi yokukhanya agxile kubuchule phakathi neviki elifanayo lokuqeqeshwa.
Ukuhluka kwengalo eyodwa nesikhundla samandla ahlangene
Uma amandla ezinhlangothi zombili eqiniswa, thuthukela kumigqa yebhande lengalo eyodwa ukuze ubhekane nama-asymmetries ahlangene nohlangothi. Yenza imigqa ehlezi yengalo eyodwa umboko wakho usekelwe noma ume imigqa yengalo eyodwa enokuma okumangele ukuze uzinze. Sebenzisa indlela ye-tempo-focus futhi ugcine uhlangothi olungasebenzi lukhululekile; ungavumeli ukujikeleza kwe-torso ukusiza ingalo esebenzayo. Imigqa yengalo eyodwa iphinde ivumele ukugcizelela okukhulu kuma-scapular retractors futhi ingaveza izixhumanisi ezibuthakathaka imigqa yamazwe amabili engazifihla.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa irowu yebhendi njengokudonsa okuvundlile okuyinhloko kuhlelo lomzimba ongaphezulu elibhalansile. Ingafakwa ngaphambi kwesikhathi kuseshini njengokunyakaza okugxile emandleni noma kamuva njengesisekeli sevolumu nokubekezela. Beka kuqala umsebenzi wesu emasontweni amabili okuqala okwethulwa komugqa webhendi, bese ukhuphula kancane kancane umthwalo futhi unciphise i-tempo ukuthuthukisa ukukhiqizwa kwamandla.
Imvamisa
Izikhathi ezi-2 ngesonto
Beka imigqa yebhendi ezinsukwini ezigxile emhlane noma ezidonsayo, okuvumela ukululama kwamahora angu-48–72 phakathi kwezikhathi eziqinile zokugwedla.
Ivolumu
3–4 amasethi 8–15 reps
Khomba izimpinda zekhwalithi ezine-tempo elawulwayo. Uma izimpinda ezimbili zokugcina zibonisa ukwahlukaniswa kwefomu, nciphisa umthwalo noma iziphindaphinda.
- Yenza njalo ukufudumeza okuvamile okulandelwa amahlombe athile kanye nezimbobo zokuvula i-scapular ngaphambi kokulayisha imigqa. Imisipha efudumele ivumela ukufinyela okuphephile nokusebenza kahle.
- Yima ngokushesha futhi wehlise ububanzi noma wehlise umthwalo uma uzwa ubuhlungu obubukhali bamalunga, ubuhlungu bemisipha kungazelelwe, izikhonkwane nezinaliti, nanoma yini efana nokubanjwa ehlombe. Xhumana nomtholampilo onelayisensi ngaphambi kokubuyela ebangeni eligcwele uma lezo zimpawu zenzeka.
Imibuzo evame ukubuzwa
Ngingalawula kanjani ubuhlungu behlombe ngenkathi ngiqhubeka nokuqeqesha?
Okokuqala, hlukanisa phakathi kokukhathala kwemisipha nobuhlungu obuhlangene. Ukungakhululeki kwemisipha okuncane okuvela kuma-reps aphezulu kuvamile; ubuhlungu obubukhali, obuhlabayo noma obukhiphayo abukho. Yehlisa ukumelana nebhendi, nciphisa ububanzi ukuze ume ngaphambi kokuqala kobuhlungu, futhi wengeze i-rotator cuff ethile kanye nokuzivocavoca kwe-scapular stabilization ngokumelana nokukhanya ukuze ubuyisele ukulawula kwemoto. Xhumana nomelaphi womzimba uma ubuhlungu buqhubeka ngaphezu kwezikhathi ezimbalwa noma uma izimpawu zihlanganisa ubuthakathaka, ukuba ndikindiki noma ukulahlekelwa ukusebenza.
