CABLE BICEPS CROSS
Isiphambano se-cable biceps umsebenzi wokuzihlukanisa oyingqayizivele oqondise i-biceps yangaphakathi (ikhanda elifushane) ngokuphakamisa izingalo ukuya ekuphakameni kwehlombe.
Isiphambano se-cable biceps (esaziwa nangokuthi i-high cable curl) yenziwa ngokuma phakathi kwemishini yekhebula emibili futhi usebenzise ama-pulleys ukuphakama kwehlombe ukusonga izingalo zakho zingene ngaphakathi. Ukuma kwengalo ethunjiwe (izingalo ziphumele ezinhlangothini) kushintsha ukugcizelela 'kunekhanda elifushane' elingaphakathi kwe-biceps. Ifana nesimo sokwakha umzimba 'se-double biceps', lokhu kunyakaza kukhethekile ekwakheni isiqongo nokuchaza umugqa wangaphakathi wama-biceps.
- Imisipha eyinhloko
- I-Biceps Brachii (Ikhanda Elifushane)
- Imisipha esekelayo
- Brachialis · Izingalo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Elbow Flexion
Kufanele ngibeke kuphi ubude be-pulley?
Ngokuvamile, ukuphakama kancane nje kwehlombe kungcono kakhulu. Ikhebuli kufanele isuke ku-engeli eya phansi kancane ukuze kuthuthukiswe ukubuthwa kwama-biceps.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Bamba izintambo nendawo yokuma
Bamba izibambo ze-pulley eziphakeme nhlangothi zombili bese ume phakathi nendawo yomshini. Yelula izingalo zakho ezinhlangothini zakho ukuze wakhe umumo 'T'.
- 2
Lungisa izindololwane bese ugoqa
Khipha umoya bese ugoqa izibambo uzibhekise ezindlebeni zakho kuyilapho ugcina izindololwane zakho zimile. Gxila emuzweni ocindezelayo oqinile kuma-biceps akho.
- 3
Ukufinyela okuphezulu
Bamba indawo egoqeke ngokugcwele imizuzwana engu-1-2 ukuze ukhulise ukufinyela kwama-biceps angaphakathi.
- 4
Nweba kancane kancane (yelula)
Faka umoya bese ubuyela kancane endaweni yokuqala, uzwe ukumelana kwezintambo. Nweba ngokugcwele ngaphandle kokuvumela amahlombe akho aphakame.
SHORT HEAD PEAK DEVELOPMENT
Imfihlo Yeziqongo Ze-Biceps
I-biceps brachii iqukethe ikhanda elide (elingaphandle) nekhanda elifushane (ngaphakathi). Nakuba ama-curl avamile anezingalo emaceleni akho evame ukugcizelela ikhanda elide, ukuphakamisa izingalo ukuya phezulu kwehlombe njengoba kusiphambano se-biceps kwenza ikhanda elifushane libe umgudli oyinhloko. Ikhanda elifushane linikeza ukushuba kwangaphakathi kwengalo futhi lidlala indima ebalulekile ekudaleni 'isiqongo' esiphezulu lapho ama-biceps eguquguquka.
Iphuzu lobuchwepheshe elibaluleke kakhulu ukuma kwendololwane. Uma izindololwane zinyakaza phambili noma emuva, noma ziwela phansi, ama-deltoid athatha futhi i-biceps isolation iyalahleka. Cabanga ukuthi izindololwane zakho zinamathele odongeni; izingalo kuphela okufanele zinyakaze. Ukusebenzisa isisindo esilula esine-trajectory ephelele kuphumelela kakhulu kunokuzabalaza nemithwalo esindayo.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina iCable Biceps Cross iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-biceps brachii (ikhanda elifushane) ikhiqiza ukunyakaza kuyilapho i-brachialis · izingalo zangaphambili zisekela 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-Cable Biceps Cross kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ewisa izindololwane
- Lokho okubonayo
- Izindololwane zibheke phansi njengoba udonsa izibambo.
- Imbangela engaba khona
- Ukusebenzisa isisindo esinzima kakhulu noma ukukhathala kuma-deltoids aphakathi.
- Indlela yokulungisa
- Yehlisa isisindo futhi usebenzise isibuko ukuze uqinisekise ukuthi izindololwane zakho zihlala zilingana namahlombe akho kulo lonke isethi.
I-Torso enyakazayo
- Lokho okubonayo
- Ukunyakazisa umzimba ongaphezulu emuva naphambili ukuze ukhiqize umfutho.
- Imbangela engaba khona
- Ukuntuleka kokuzinza okuyisisekelo.
- Indlela yokulungisa
- Bandakanya izisu zakho ukuze ukhiye i-torso yakho endaweni futhi uhambe kuphela emalungeni endololwane.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Single-Arm High Cable Curl
Yenza ukunyakaza ingalo eyodwa ngesikhathi ukuze ukhuphule ukugxila futhi uvumele uhla olujulile lokunyakaza.
Ukubamba kwe-Isometric
Engeza imizuzwana engu-3-5 yokubamba kwe-isometric esiqongweni sokufinyela ukuze inselele uhlelo lwe-neuromuscular.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Isiphambano se-cable biceps sengeza ukuthinta kokuqeda ekuthuthukisweni kwengalo yakho. Gcina i-tempo engaguquki kulo lonke.
Imvamisa
2 izikhathi ngeviki
Kuhle njengomnyakazo wokuqeda wokuzihlukanisa womjikelezo ogxile kuma-biceps.
Ivolumu
3 amasethi we-12-15 reps
Gxila 'kupompo' kanye nekhwalithi yokufinyela kunesisindo esikhulu.
- Gwema ukuguquguquka kwesihlakala ngokweqile; gcina ukubamba okungokwemvelo, okuqinile.
- Cabangela ukuma kancane nje kwesandiso esigcwele (esivuliwe ngo-90%) ukuze ugcine ukungezwani okungapheli emsipha.
- Exhale njengoba ugoqa futhi udonsa umoya njengoba unweba.
Imibuzo evame ukubuzwa
Ingabe lokhu kungcono kunama-barbell curls?
Ama-curls e-Barbell angcono kusisindo esiningi, kuyilapho isiphambano se-biceps singcono ekulolongeni umugqa wangaphakathi kanye nesiqongo. Umjikelezo ophelele uhlanganisa kokubili.
