BARBELL CURL
I-Barbell Curl: Gcina izindololwane eceleni kwe-torso bese ugoqa ibha ngaphandle kokusebenzisa i-hip drive noma ukushwibeka kwehlombe.
Qala khetha ibha engenalutho noma umthwalo olawulekayo olula. Lapho ubeka ibha, qiniseka ukuthi kunendawo lapho izinyawo zakho zingayithinti khona, futhi uma njengamanje uzwa ubuhlungu ezihlakaleni, ezindololwaneni, noma emahlombe, ungaqali ngaleso simo. Bamba ibha ngobubanzi obungavumeli izihlakala zakho ukuthi zigobele emuva. Uma ungakhululekile ngokubamba okusekelwe ngokugcwele kubha eqondile, cabangela ibha ye-EZ noma okunye okuhlukile ngaphandle kokuphoqa i-angle yesandla sakho. Yehlisa umthwalo futhi ugcine izimbambo zakho ngaphezu kwe-pelvis yakho. Qeda isethi ngezimpinda eziningi ongakwenza ngaphandle kokuhlehlela emuva. Iphuzu elibalulekile: Gcina izindololwane eceleni kwe-torso bese ugoqa ibha ngaphandle kokusebenzisa i-hip drive noma ukushwibeka kwehlombe.
- Imisipha eyinhloko
- I-Biceps brachii
- Imisipha esekelayo
- Imisipha ye-Brachialis, imisipha ye-brachioradialis, umsipha wengalo
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukunwebeka kwendololwane
Akufanele yini izindololwane zinganyakazi nhlobo kuma-barbell curls?
Funda ukugcina umzimba wakho uqondile nezihlakala zakho zingathathi hlangothi. Bamba ibha ngobubanzi obungavumeli izihlakala zakho ukuthi zigobele emuva. Uma ungakhululekile ngokubamba okusekelwe ngokugcwele kubha eqondile, cabangela ibha ye-EZ noma okunye okuhlukile ngaphandle kokuphoqa i-angle yesandla sakho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Lungiselela i-barbell elula nendawo ephephile
Qala khetha ibha engenalutho noma umthwalo olawulekayo olula. Lapho ubeka ibha, qiniseka ukuthi kunendawo lapho izinyawo zakho zingayithinti khona, futhi uma njengamanje uzwa ubuhlungu ezihlakaleni, ezindololwaneni, noma emahlombe, ungaqali ngaleso simo.
- 2
Yima izinyawo zakho zihlukene ngobubanzi be-hip-wid and torso yakho imile.
Gcina ingcindezi ngokulinganayo kuzo zombili izinyawo futhi ungawakhiyi amadolo. Gcina izimbambo zakho phezu kwe-pelvis yakho futhi unganciki i-torso yakho emuva noma uphonsa i-pelvis yakho phambili ukuze uphakamise ibha.
- 3
Bamba ibha izintende zakho zibheke phambili nezihlakala zakho zisesimweni sokungathathi hlangothi.
Bamba ibha ngobubanzi obungavumeli izihlakala zakho ukuthi zigobele emuva. Uma ungakhululekile ngokubamba okusekelwe ngokugcwele kubha eqondile, cabangela ibha ye-EZ noma okunye okuhlukile ngaphandle kokuphoqa i-angle yesandla sakho.
- 4
Gcina ingalo engaphezulu iseduze nomzimba futhi ugobe indololwane
Qala nge-bar ephambi kwamathanga akho futhi uyiphakamise ngokugoba izindololwane zakho. Kubaluleke kakhulu ukuphonsa ibha ngokunyakaza okuphawulekayo phambili kwamahlombe noma ukushwibeka kwe-torso kunokunyakaza okuncane kwezindololwane.
- 5
Yima endaweni yokugoqa izingalo futhi unganiki amahlombe amahlombe
Ungaphoqeleli umugqa ukuthi ukhuphukele phezulu esifubeni sakho noma esilevini. Uma amahlombe akho eqala ukukhuphukela ezindlebeni zakho noma izihlakala zakho ziqala ukugoba, yima endaweni ephansi.
- 6
Yehlisa kancane ibha iye phambi kwamathanga akho bese usetha kabusha
Lawula izindololwane zakho njengoba wehla futhi ubuyisela ibha endaweni lapho ithinta khona amathanga akho. Ungakhiyi izindololwane zakho kanzima noma uwise ibha, futhi uhlole indawo yakho yomzimba nesihlakala ngaphambi kokuphindaphinda okulandelayo.
INDLELA YEZINDLA
I-elbow flexion idala ukunyakaza kwebha, futhi i-torso recoil ayikwazi ukuyibuyisela.
Ukunyakaza okuyinhloko kwe-barbell curl ukugoba indololwane. Uma uphakamisa ibha izingalo zakho ezingenhla zizinzile eduze komzimba wakho, kulula ukuhlola ukuma kwezihlakala zakho, izindololwane, nomzimba wakho ngaphansi komthwalo ofanayo.
Ocwaningweni, ababambiqhaza abanamakhono benze ama-curls ngaphansi kwezimo ezinomzimba olinganiselwe kanye nokunyakaza komzimba okuphansi. Lokhu akusho ukuthi kufanele uvimbele konke ukunyakaza kwendololwane, kodwa kunalokho kuwumgomo osebenzayo wokunciphisa isinxephezelo sokuncikisa umzimba wakho emuva ukuze uphakamise umugqa.
Iphuzu elibalulekile: Prakthiza i-cue: "Gcina i-torso yakho ibe yinde nezindololwane zakho kubha."
GRIP & WRIST
I-Grip ibeka phambili izihlakala ezingenabuhlungu kanye nokuqondanisa okuphindaphindekayo
Ukubamba kwengalo kungase kube nomthelela ekusebenzeni okunamandla kwemisipha ye-biceps brachii ne-brachioradialis, kodwa amasampula ocwaningo nezimo zilinganiselwe. Angiphethi ngokuthi ibha ethile ethile ingcono kuwo wonke umuntu.
Uma isihlakala sakho sigobela emuva noma uzwa ukungakhululeki emunweni wakho omncane, yehlisa umthwalo bese ulungisa ububanzi bokubamba. Uma ukungakhululeki kuqhubeka, ungaziphoqeleli ukubamba ibha eqondile.
Iphuzu elibalulekile: Amaphuzu okufanele ahlolwe: Ibha, izihlakala, nezingalo kuseduze nomugqa owodwa, futhi ukubamba akulungisiwe ngenkathi kubekezelela ubuhlungu.
ULAWULO LOMlayishi
Qhubeka kuphela ngemithwalo engalawulwa ifike yehle
Izigaba ezikhuphukayo neziwayo zinezidingo ezihlukene. Uma izihlakala zakho ziboshelana, izindololwane zakho zibuhlungu, futhi udinga ukuhlehla ekwehleni, umthwalo wakho wamanje ungase ube ngaphezu kwebanga lakho elilawulekayo.
Inani lokuphindaphinda, umthwalo, nesivinini akunyuswa ndawonye ngosuku olufanayo. Uma ukuphakama kwesobunxele kwebha kanye nesimo somzimba kugcinwa kuzo zonke izimpinda, khulisa okuhlukile okukodwa kuphela ngenani elincane.
Iphuzu elibalulekile: Isimiso sokuqhubeka: Uma ukuhlehla kwenzeka, yehlisa isisindo futhi usinyuse ngokushintshashintsha okukodwa kuphela lapho ukuqondanisa kugcinwa.
KEY MOVEMENT CUE
Gcina izindololwane eduze kwe-torso bese ugoqa ibha ngaphandle kokusebenzisa i-hip drive noma ukushwibeka kwehlombe.
Le nkhomba inika i-biceps brachii indlela ephindaphindwayo kuyilapho umsipha we-brachialis, umsipha we-brachioradialis, umsipha wengalo yengalo usekela isikhundla. Yisebenzise ngaphambi kokwengeza isivinini, umthwalo, noma ububanzi.
Qhathanisa izimpinda zokuqala nezokugcina ukusuka ku-engeli yekhamera ewusizo kakhulu. Uma indlela ehlanganyelwe, ibhalansi, noma i-tempo ishintsha, qeda isethi noma unciphise ubunzima ngaphambi kokuyiphinda.
Iphuzu elibalulekile: Izinga lokuzijwayeza: Gcina izindololwane eceleni komzimba bese ugoqa ibha ngaphandle kokusebenzisa i-hip drive noma ukushwibeka kwehlombe.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ncika i-torso yakho emuva bese uphonsa ibha.
- Lokho okubonayo
- Njengoba ibha iya isinda, i-pelvis iphushela phambili futhi umzimba ongaphezulu uhlehle emuva.
- Imbangela engaba khona
- Umthwalo ungase ube mkhulu kunalokho ongalawulwa ukugoba indololwane.
- Indlela yokulungisa
- Yehlisa umthwalo futhi ugcine izimbambo zakho ngaphezu kwe-pelvis yakho. Qeda isethi ngezimpinda eziningi ongakwenza ngaphandle kokuhlehlela emuva. Iphuzu elibalulekile: Gcina izindololwane eceleni kwe-torso bese ugoqa ibha ngaphandle kokusebenzisa i-hip drive noma ukushwibeka kwehlombe.
Isihlaka sigobela emuva
- Lokho okubonayo
- Ibha igingqika ibheke eminweni bese inyusa ingcindezi ngemuva kwesihlakala.
- Imbangela engaba khona
- Ukuqondanisa isihlakala kungase kuphazamiseke ngenxa yokubamba okuxekethile noma umthwalo osindayo.
- Indlela yokulungisa
- Bamba ibha ekujuleni kwezandla zakho bese wehlisa umthwalo. Uma ukungakhululeki kuqhubeka, lungisa ukukhetha kwebha/ukubamba.
Amahlombe akhuphukela ezindlebeni
- Lokho okubonayo
- Phezulu, intamo ifinyeziwe futhi amahlombe ayanyuswa.
- Imbangela engaba khona
- Kungenzeka ukuthi uphakamisa ibha phezulu kakhulu noma uzama ukuqeda ngokunyakaza kwehlombe kunokugoba indololwane.
- Indlela yokulungisa
- Yehlisa uhla olungaphezulu bese wehlisa amahlombe akho phansi.
Khiya izindololwane zakho ngokuqinile
- Lokho okubonayo
- Ijoyinti liyama ngezansi futhi ingaphambili lendololwane lizizwa lingakhululekile.
- Imbangela engaba khona
- Kungenzeka ukuthi uzama ukuphoqelela umkhawulo ophezulu wokunyakaza.
- Indlela yokulungisa
- Ima endaweni enethezekile lapho ibha ithinta khona amathanga akho futhi ingabekezeleli ukungaphatheki kahle kwamalunga.
Ibha eyodwa iphakama kuqala
- Lokho okubonayo
- Ibha etshekile nesihlakala esisodwa sigoba kuqala.
- Imbangela engaba khona
- Ukubamba kwesokunxele nakwesokudla, ukukhathala, nokulawula umthwalo kungase kwehluke.
- Indlela yokulungisa
- Umthwalo ophansi futhi uphinde ubeke maphakathi nendawo kanye nezikhundla zesandla.
Ubuhlungu abuqondwa njengokukhathala kwemisipha
- Lokho okubonayo
- Kunobuhlungu obubukhali noma ukuba ndikindiki endololwaneni, esihlakaleni, noma ehlombe.
- Imbangela engaba khona
- Izimpawu ezihlangene noma zezinzwa kungenzeka zihunyushwe njengokuzwa okulula kokumpompa.
- Indlela yokulungisa
- Yeka ukuqhubeka ngokushesha futhi uxhumane nochwepheshe bezempilo abaqeqeshiwe uma izimpawu ziqhubeka.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ibha ekhanyayo noma i-curl yekhebula
Funda ukugcina umzimba wakho uqondile nezihlakala zakho zingathathi hlangothi.
EZ Bar Curl
Hlola ukuthi ukubamba kwebha eqondile akukhululekile futhi ulungise i-engeli yengalo.
I-Barbell Curl eqondile
Phinda inqobo nje uma izikhundla zesandla sobunxele nesokudla kanye nokulawulwa kwe-torso kugcinwa.
I-curl ye-barbell eyehlayo emile noma eyehla kancane
Engeza ukuhluka kwejubane kuphela uma ukwazi ukulawula okuphansi nangaphezulu ngaphandle kokukhahlela emuva.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Funda ukugcina umzimba wakho uqondile nezihlakala zakho zingathathi hlangothi. Hlola ukuthi ukubamba kwebha eqondile akukhululekile futhi ulungise i-engeli yengalo.
Inani lokuphindaphinda Izikhathi ze-
8-12
Gcina ukuhleleka kwesihlakala ngaphandle kokukhahlela i-torso
Inani lamasethi
2–3 amasethi
Phumula imizuzwana engama-60–90 phakathi kwamasethi
Intuthuko
+1-2 izikhathi noma +1–2kg
Engeza eyodwa kuphela uma indlela yebha kukho konke ukuphindaphinda izinzile
- Izinga leseshini elandelayo ukuthi i-torso imile futhi zombili izihlakala nezindololwane zigcina indlela efanayo kuze kube yimpinda yokugcina.
- Uma ibha itsheka noma uzwa ukukhahlelwa komzimba, qeda isethi bese wehlisa umthwalo noma inombolo yokuphindaphinda kusethi elandelayo.
- Hlukanisa phakathi kokukhathala kwemisipha nobuhlungu obubukhali, ukuba ndikindiki, nesiyezi emalungeni. Ungaqhubeki uma unezimpawu.
Imibuzo evame ukubuzwa
Yikuphi okungcono, amabha aqondile noma ama-EZ?
Ukusebenza kwemisipha okunamandla kungase kwehluke kuye ngokubamba, kodwa akekho ongaphezu kwawo wonke umuntu. Khetha ibha evumelana nezihlakala nezindololwane zakho futhi engalawulwa ngaphandle kokuhlehla.
Ngingakwazi ukuqhubeka uma isihlakala sami sibuhlungu?
Engeza ukuhluka kwejubane kuphela uma ukwazi ukulawula okuphansi nangaphezulu ngaphandle kokukhahlela emuva.
Ingabe ngidinga ukwelula izingalo zami ngokugcwele ezansi?
Vumela ibha ithinte amathanga akho futhi wehlise amalunga akho abe ibanga elithokomele. Asikho isidingo sokukhiya izindololwane zakho kanzima noma uziphoqelele kububanzi obungakhululekile.
Ingabe kulungile ukuba ne-torso encane?
Uma i-recoil iphinda, umthwalo ungase ube mkhulu kuneleveli yokulawula yamanje. Yehlisa isisindo noma inombolo yezimpinda bese ubuyela ebangeni lapho i-torso yakho izinzile.
Ubufakazi nezinkomba
- 1. Marcolin et al. - Ama-biceps brachii kanye nomsebenzi we-electromyographic we-brachioradialis ngokuya nge-curl deformation
- 2. Coratella et al. - Ukubamba kwezandla okuhlukile nokuxhumana kwemisipha kuma-bicep curls
- 3. Coratella et al. - Ukwenziwa kusebenze kwemisipha ye-bicep curl ngokusho kwebha eqondile/EZ kanye nokunyakaza kwengalo ephezulu
