BENT-OVER LATERAL RAISE
Umsebenzi wokuzihlukanisa owehlisa umzimba ongaphezulu ukuze ushaye kahle ingemuva lehlombe bese udala umugqa wehlombe onezinhlangothi ezintathu.
Bamba i-dumbbell ngezandla zombili, ugoqe kancane amadolo akho, bese wehlisa umzimba wakho ongaphezulu eduze nokuhambisana nephansi. Qondisa umhlane wakho ubheke phansi. Ngezindololwane zakho ezigobile kancane, phakamisa ama-dumbbell njengokungathi uwaphonsa kude emaceleni. Ngalesi sikhathi, gxila ekuphakamiseni amahlombe akho ngamandla emisipha ngemuva kwamahlombe akho kunokuba uwahlanganise. Yima kancane phezulu, bese ubuyela kancane futhi ngokulawulayo endaweni yokuqala.
- Imisipha eyinhloko
- I-Deltoid yangemuva
- Imisipha esekelayo
- Middle Trapezius · Rhomboids · Lateral Deltoid
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukuthunjwa Okuvundlile Ehlombe
Kufanele ngiqondise kanjani intende yesandla sami?
Ungabeka izintende zezandla zakho zibhekane (zingathathi hlangothi) noma zibheke phansi (ngaphezu kwamandla). Uma usebenzisa i-overhand grip, ukuphakamisa umunwe wakho omncane kunenzuzo ekuvuseleleni imisipha ye-deltoid yangemuva.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Isimo esilungile
Beka izinyawo zakho ngobubanzi be-hip-width bese ugoba kancane amadolo akho. Thatha indawo ye-hip hinge, yehlisa umzimba wakho ongaphezulu bese ulenga ama-dumbbell ngaphansi kwamahlombe akho.
- 2
I-Side Lift
Gcina izindololwane zakho ziqinile, phakamisa ama-dumbbell nhlangothi zombili ku-arc enkulu. Ukugqugquzela kuba ngcono uma umunwe omncane ubheke phezulu.
- 3
I-Apex Contraction
Lapho izingalo zakho ziphakanyiselwe ukuphakama kwehlombe, uzwa ukufinyela okuqinile kwemisipha yakho yangemuva ye-deltoid.
- 4
Yehlisa ijubane
Izwa isisindo sama-dumbbell bese ukwehlisa kancane kancane endaweni yokuqala. Gcina amahlombe akho ekhululekile.
HINGE STABILITY
I-hip hinge eqinile inquma ukuma kwakho
Into ebaluleke kakhulu ekumeni okugobile ukusimama okuphansi emuva. Uma ukuma kwe-'hip hinge', okubandakanya ukusunduza izinqulu zakho futhi ugcine umhlane wakho uphansi, kuphazamiseka, kungabangela ubuhlungu beqolo.
Qinisa umgogodla wakho ukuze ugcine umzimba wakho ongaphezulu uzinzile futhi, uma kunesidingo, uncikise isiphongo sakho ebhentshini ukuze uzinze umzimba wakho ongaphezulu ukuze uhlukanise kangcono ama-deltoid akho angemuva.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina i-Bent-Over Lateral Raise iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe ukuma ukuze asuse umthwalo. Gcina i-deltoid yangemuva ikhiqiza ukunyakaza kuyilapho i-trapezius ephakathi · i-rhomboids · i-deltoid ye-lateral isekela ukuqondanisa okufanayo kusukela ekuphindaphindweni kokuqala kuya kokugcina.
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-Bent-Over Lateral Phakamisa kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukuhoxa ngokweqile (ukukopela)
- Lokho okubonayo
- Ukunyakaza kokuphakamisa isisindo ngokunyakazisa umzimba ongaphezulu phezulu naphansi.
- Imbangela engaba khona
- Isisindo sikhulu kakhulu ukuthi singalawulwa ama-deltoid angemuva kuphela.
- Indlela yokulungisa
- Yehlisa isisindo, gcina umzimba wakho ongaphezulu unganyakazi, futhi ugxile ekunyakazeni izingalo zakho kuphela.
Ukuhoxiswa ngokweqile kwe-scapula
- Lokho okubonayo
- Isimo lapho imisipha emaphakathi nomhlane isetshenziswa ngaphezu kwemisipha engemuva kwamahlombe.
- Imbangela engaba khona
- Ukuzama ukubuyisela izingalo zakho kude kakhulu noma usonge amahlombe akho.
- Indlela yokulungisa
- Yehlisa ukubandakanyeka kwemisipha yakho yangemuva ngokwenza unomuzwa wokuthi izingalo zakho zihambela kude kunecele kunokuba ngemuva kwakho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Uhlezi Ugobile Phakamisa
Yenza ngenkathi uhlezi onqenqemeni lwebhentshi ukuvimba ngokuphelele ukuhlehla komzimba okuphansi futhi unciphise ukuxineka emuva.
I-Incline Bench Rear Delt Phakamisa
Yenza ukuthambekela ebhentshini elithambile ukuze ukhulise ukuqina komzimba ophezulu futhi uhlukanise ama-delts angemuva.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ukuphakama kwehlombe okugobile kunquma ukuphelela kwehlombe. Gxila ekuzweleni okushisayo kuma-delts akho angemuva ngokuma okulungile.
Imvamisa
2-3 izikhathi ngesonto
Faka lokhu njengomsebenzi obalulekile wokuzihlukanisa yedwa ohlelweni lwakho lokujima lwamahlombe.
Ivolumu
3~4 amasethi, 15~20 izikhathi
Ama-delts angemuva asabela kahle ekuqeqeshweni okugxile ekukhuthazeni, okuphindaphindayo.
- Ungawaqondi ngokugcwele izindololwane zakho, kodwa zigcine zigobile.
- Uma wehla, gcina ibanga phakathi kwama-dumbbell ukuze angashayisani.
- Gcina intamo yakho ingathathi hlangothi futhi amehlo akho abheke phansi kancane phambi kwakho, hhayi ngqo phambili.
Imibuzo evame ukubuzwa
Kufanele ngiphakamise izingalo zami phezulu kangakanani?
Kwanele ukuphakamisa izingalo zakho zize zifike lapho ziqondana khona naphansi. Uma uphakamisa noma yikuphi ukuphakama, ukubandakanyeka kwemisipha yakho yangemuva kuyanda.
