BARBELL ROW
Imigqa ye-Barbell ayiwona umsebenzi lapho uphakamisa khona ibha phezulu, kodwa kunalokho kuwukuzivocavoca lapho udonsa khona umhlane ngenkathi ugcina i-hip hinge yakho igxilile.
Umugqa we-barbell uwumugqa ogobile lapho uthumela khona izinqulu zakho emuva, utshekise i-torso yakho, futhi udonsele i-barbell ngasesiswini sakho esingezansi, njengoba kuboniswe kuvidiyo. Esikhundleni sokusebenzisa ama-lats akho kanye ne-upper back symmetrically, kufanele usekele i-torso yakho emoyeni, ngakho-ke i-erector spinae, i-glutes, ne-hamstrings yakho kufanele iqhubeke ibambelele. Ocwaningweni oluqhathanisa ngokuqondile ukuhluka kwemigqa, umugqa omile ogobekile ube nokwenza kusebenze okukhulu kakhulu kwawo wonke umhlane, kodwa ube nomthwalo ongemuva ophakeme kakhulu. Uma iqolo lakho eliphansi liqala ukukhathala noma i-angle yakho ye-torso ishintsha njalo, ukwehlisa isisindo noma ukushintshela emigqeni esekelwe esifubeni akusho ukuyeka umsebenzi, kodwa kuyisinqumo esifanele semisipha yakho ohlosiwe.
- Imisipha eyinhloko
- Latissimus dorsi, trapezius, rhomboids
- Imisipha esekelayo
- I-deltoid yangemuva, i-biceps brachii, i-erector spinae, i-glutes, ama-hamstrings
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Gcina i-isometrics yokudonsa evundlile kanye ne-hip hinge
Ingabe i-torso yakho kufanele ihambisane nephansi?
Akunjalo. Kuye ngamakhono akho e-hip hinge kanye nemigomo, ungase ufune ukuphakamisa i-torso yakho kancane. Into ebalulekile ukugcina i-engeli oyikhethile kuyo yonke isethi eyodwa, ugcine umhlane wakho ukhululekile, futhi udonse ibha eduze komzimba wakho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola indawo ezungezile yediski ne-barbell
Faka i-disc efanayo ohlangothini lwesobunxele nakwesokudla se-barbell futhi uyivikele ngamakholomu. Sula indawo ethile ngaphambi nangemuva kwebha, futhi uma uqala phansi, sebenzisa i-disc evamile noma ukuphakama kwebhulokhi ephephile ukuze ibha ibe maphakathi no-shin ukuphakama.
- 2
Bamba i-overhand grip ebanzi kancane kunamahlombe akho
Beka izinyawo zakho ububanzi behlombe ukusuka ezinqulwini zakho bese ubamba ibha ngokuyibamba evaliwe ngesandla izintende zakho zibheke umzimba wakho. Phansi, khetha ububanzi obuvumela izihlakala zakho zibe ngaphansi kwezindololwane zakho kanye nebha ukuthi idlule amadolo akho.
- 3
Thumela okhalo lwakho emuva ukuze udale i-hip hinge
Goba amadolo akho ngobumnene, phushela izinqulu zakho emuva, bese utshekisa i-torso yakho. Cindezela yonke indawo yonyawo lwakho, udlule izimbambo zakho kanye ne-pelvis ukuze uqinise isisu sakho, futhi ugcine isimo samanje kusukela entanyeni yakho kuya ku-pelvis yakho.
- 4
Donsela umugqa ngasezansi kwesisu sakho, eduze nemilenze yakho.
Exhale futhi ubuyise izindololwane zakho. Kunokuba uphakamise amahlombe akho uwabhekise ezindlebeni zakho, sondeza umgoqo eduze nezinqe zakho namathanga naphakathi kwesisu sakho esingezansi nezimbambo ezingezansi. Awuwuphakamisi umzimba wakho ukuze uhlangane nebha.
- 5
Ukwehlisa okulawulwayo nge-engeli yomzimba efanayo
Phezulu, thatha isikhashana ukulinganisela ngaphandle kokugoba umhlane wakho noma ukugoba amahlombe akho kakhulu. Nweba izingalo zakho imizuzwana engu-2-3 bese ubuyela lapho uqala khona, ugcwalise isethi ngaphambi kokuba i-angle yakho ye-torso noma i-back shape ihlehle.
HIP HINGE & BRACE
Dala isisekelo esimile ngomzimba wakho ophansi kanye ne-torso ngaphambi kokudonsa umhlane wakho.
I-torso yemigqa ye-barbell ingase isondele kokuvundlile noma ngaphezulu kancane, kodwa i-engeli ekhethiwe kufanele igcinwe cishe kuyo yonke isethi. Esikhundleni sokugwaza ngamadolo, thumela izinqulu zakho emuva futhi udale ukucindezela kwesisu ngokuzwa ukucindezeleka kuma-hamstrings kanye nokucindezela ezinyaweni zakho.
Imigqa egobile ibeka umthwalo omkhulu kumhlane ongezansi kuneminye imigqa. Ungaphoqi umhlane wakho ophansi ukuthi ube isicaba futhi ube ne-hyperextend, kodwa gcina isimo semvelo somgogodla wakho. Uma iqolo lakho eliphansi lishisa kuqala noma umhlane wakho uzungeza ngokuphindaphinda ngakunye, yehlisa isisindo kanye nenani lokuphindaphinda noma khetha ukuhluka okusekelwe ebhentshini.
Iphuzu elibalulekile: Hlola ngesikhathi samasethi: Ingabe ukuphakama kwekhanda lakho nokuphakama kwenyonga kushintsha kakhulu ukusuka ku-rep kuye ku-rep?
BAR PATH
Lapho ibha isuka kude nomzimba wakho, kulapho umgogodla wakho ophansi kufanele usekele khona.
Ngezansi, beka ibha ngaphansi kwamahlombe akho, kodwa hhayi kude kakhulu nama-shins akho. Njengoba udonsa, ibha isondela eduze kwemilenze yakho futhi ithinte isisu sakho esingezansi noma izimbambo ezingezansi, okuvumela izindololwane zakho namahlombe ukuba abuyele emuva ngokwemvelo.
Uma uyidonsela phezulu kakhulu esifubeni sakho, izindololwane zakho zingase zisakazeke kakhulu ohlangothini futhi indima yama-deltoid akho angemuva nomhlane ongaphezulu ingase ikhule. Nakuba indawo ethile yokuxhumana ingeyona neze impendulo elungile, emigqeni eyisisekelo njengaleyo eboniswe kuvidiyo, indawo ephansi yesisu kulula ukugcina i-engeli ye-torso kanye nokunyakaza okuqondile kwebha.
RANGE & CONTROL
Ububanzi bokunyakaza akukona ukuphakama kwebha, kodwa ububanzi bokulawula phezu kwamahlombe kanye ne-torso.
Uma ugoqa amahlombe akho phambili noma ugobe umhlane wakho ngenkathi uzama ukuthinta ibha emzimbeni wakho phezulu, awuzange ukhulise ububanzi bemisipha yakho yangemuva. Donsa kuphela kuze kufike lapho izindololwane zakho zikwazi ukudlula umzimba wakho futhi amahlombe akho azohlehla ngokwemvelo.
Ucwaningo oluqhathanisa ububanzi bokunyakaza kwemigqa ye-barbell yangaphambili zithole umehluko ekuthokozeni kwemisipha kweminye imisipha, kodwa umphumela uwonke awuhambisani. Kunokuba ukhuphule inombolo ngokuphindaphinda ingxenye, beka phambili ububanzi ongakwazi ukulawula kubo isandiso sengalo bese usibuyisela phakathi nge-engeli efanayo ye-torso.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Phakamisa umzimba ongaphezulu ngokuphindaphinda ngakunye bese uphonsa ibha.
- Lokho okubonayo
- Njengoba udonsa ibha, amadolo nezinqulu zakho ziqondile futhi isifuba sakho siyakhuphuka ngokuzumayo.
- Imbangela engaba khona
- Isisindo sikhulu kunalokho umhlane wakho ongakwazi ukusilawula, noma ugcwalisa ama-reps ngisho nangemva kokukhathala.
- Indlela yokulungisa
- Yehlisa isisindo futhi ugcine ikhanda nezinqulu zakho zisezingeni elifanayo. Qeda isethi ekuphindaphindweni lapho i-engeli iqala ukushintsha.
okhalo oluyindilinga
- Lokho okubonayo
- Njengoba uya phansi, i-pelvis yakho iyagoqa, amajika akho aphansi, kanye nokucindezela komgogodla wakho ophansi kuyakhuphuka.
- Imbangela engaba khona
- Uhla lwe-hip hinge yokunyakaza alwanele noma ibha ibekwe phansi kakhulu futhi ingcindezi yesisu iyakhululwa.
- Indlela yokulungisa
- Gobisa amadolo akho kancane futhi ukhuphule i-angle yakho ye-torso, noma uqale ku-rack. Sisebenzisa kuphela ububanzi obungakwazi ukugcina isimo somgogodla wemvelo ngaphandle kobuhlungu.
ibha isuka kude nomzimba
- Lokho okubonayo
- Eceleni kwakho, ibha intanta phambi kwezinyawo zakho futhi amahlombe akho nomhlane ophansi adonselwa phambili.
- Imbangela engaba khona
- Vele uvumele izingalo zakho zilenge phansi noma ujikelezise phambili ukuze ibha igweme amadolo akho.
- Indlela yokulungisa
- Thumela izinqulu zakho emuva kancane ukuze udale indlela yamadolo akho futhi usondeze ibha eduze kwama-shins namathanga akho.
Hlikihla amahlombe akho ngasezindlebeni zakho
- Lokho okubonayo
- Phezulu, intamo iba mfushane futhi amahlombe aphakama ngaphambi kwezindololwane.
- Imbangela engaba khona
- Phakamisa ibha phezulu ngangokunokwenzeka noma uthathe isisindo emisipha yakho engenhla ye-trapezius.
- Indlela yokulungisa
- Yehlisa isisindo bese ubuyisela izindololwane zakho ngasezansi kwesisu sakho. Gcina intamo yakho ibe yinde.
Goqa ibha ngezihlakala
- Lokho okubonayo
- Phezulu, ingemuva lezandla zakho liyagoqa futhi ibha igingqika ibheke eminweni yakho.
- Imbangela engaba khona
- Kungenzeka ukuthi ukubamba kwakho kuxege noma izindololwane zakho zigobile, okukuphoqa ukuthi ungene ebangeni lokugcina.
- Indlela yokulungisa
- Vala izithupha zakho futhi ugcine izihlakala zakho zihambisana nezingalo zakho. Uma ukubamba kwakho kukhathala kuqala, cabanga ukwehlisa isisindo noma ukusebenzisa ibhande elifanele.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
i-hip hinge drill
Qala ngokufunda ukuthi uzithumela kanjani izinqulu zakho futhi uzinzise i-torso yakho usebenzisa ibha noma ibha yokukhanya.
umugqa ohlanekezelwe
Zijwayeze ukudonsa okuvundlile okungemuva okuphansi ngenkathi ugcina umzimba wakho uqondile.
I-Chest Support Dumbbell Rows
Sekela i-torso yakho ebhentshini futhi ugxile endleleni yakho yasemuva nendololwane.
umugqa we-barbell okhanyayo
Phinda i-angle ye-torso efanayo kanye nendlela yebha ngebha engenalutho noma idiski elikhanyayo.
isethi yokusebenza ejwayelekile
Yenza izikhathi ezingu-6 kuya kwezingu-10, ushiye cishe izikhathi ezi-2, futhi ukhulise inani kuphela lapho ukuma kugcinwa.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yisebenzise izikhathi ezingu-1-2 ngeviki njengomnyakazo oyinhloko wokuzivocavoca kwakho emuva noma njengokudonsa okuvundlile okukhanyayo kunokukhipha i-deadlift. Uma kukhona ukuzivocavoca okuningi okusebenzisa i-isometrically engemuva engezansi isikhathi eside, njengama-deadlifts noma ama-deadlifts ase-Romanian, kuseshini efanayo, yehlisa inani lamasethi noma esikhundleni sawo ufake imigqa esekelwe esifubeni.
inombolo
6-10 izikhathi
I-engeli yomzimba kanye nebanga lamaphoyinti okuxhumana agciniwe
setha
2–4 amasethi
Imizuzu engu-2-3 yokululama phakathi kwamasethi
isivinini
2-3 ukwehla kwesibili
Sondeza ibha eduze komzimba wakho ngaphandle kokukhahlela emuva
- Uma i-engeli yakho ye-torso kanye nephoyinti lokuthintana lesisu esingezansi kuyafana kuzo zonke izimpinda, engeza impinda eyodwa kuseshini elandelayo.
- Engeza amanani alinganayo esisindo ohlangothini ngalunye kuphela uma ufinyelela phezulu kwe-reps yakho kuwo wonke amasethi futhi kuphela lapho umhlane wakho, hhayi umhlane wakho ophansi, ukhuthazwa.
- Uma iqolo lakho liyindilinga noma i-torso yakho imile ukuze uphakamise ibha, qedela isethi kulokho kuphindaphinda futhi wehlise isisindo sesethi elandelayo.
Imibuzo evame ukubuzwa
Ibha kufanele yehlele kuphi esikebheni?
Isiqalo esiyisisekelo siphakathi kwesisu sakho esingaphansi nezimbambo ezingezansi. Lokhu kungase kwehluke kancane kuye ngobude bengalo yakho kanye ne-torso angle, kodwa izihlakala zakho kufanele zibe ngaphansi kwezindololwane zakho, amahlombe akho akufanele ahlehle, futhi umzimba wakho akufanele umile.
Ngizwa ukucasuka kuphela eqolo lami. Ngingaqhubeka?
Imisipha yakho yangemuva isekela i-torso yakho, ngakho-ke ukucindezeleka okuthile kuvamile. Kodwa-ke, uma umhlane wakho ophansi wehluleka ngaphambi komhlane wakho noma uma uzwa ubuhlungu, yehlisa isisindo futhi uguqule i-hip hinge yakho. Uma usathola ukuphindaphinda, imigqa esekelwe esifubeni noma ehlezi ingase ifaneleke kakhulu.
Ingabe i-underhand grip ingcono kuma-lats akho?
Kuye ngokubamba, indima yendololwane ne-biceps ingase ihluke, kodwa kunzima ukusho ukuthi ukubamba okukodwa kungaphezu kwakho konke. I-overhand njengoba kuboniswe kuvidiyo iwukukhetha okuzenzakalelayo, futhi isandla sangaphansi kufanele sisetshenziswe njengendlela ehlukile kuphela lapho izihlakala nezindololwane zakho zikhululekile futhi ugcina indlela elawulwayo.
Ubufakazi nezinkomba
- 1. Fenwick et al. - Ukuqhathaniswa komsebenzi we-trunk muscle, ukunyakaza emuva, nokuhlukahluka komugqa
- 2. Kings et al. - Izinguquko ekugqineni kokubamba, ukusebenza kwemisipha, namandla emigqeni egobile, njll.
- 3. UFischer et al. - Ukuqhathanisa ukuvuthwa kwemisipha ngobubanzi bokunyakaza emigqeni ye-barbell yangaphambili
- 4. Ucwaningo ngezinguquko zokuma kwe-lumbar kanye nomthwalo wezicubu ngesikhathi sokugoba kwe-static trunk
