CABLE FLY
I-cable fly ayikona ukuhlanganisa izandla zakho—imayelana nokuvala i-arc ebanzi ngezingalo zakho
Impukane yekhebula iqeqesha ukunyuswa okuvundlile kwe-pectoralis major ngokushanela izingalo zisuka endaweni evulekile ziye ku-arc phambi kwesifuba. Kukhona ukunyakaza kwendololwane okuncane kunasemshinini wokunyathelisa, okwenza kube lula ukugxila esifubeni, kodwa i-lever ende kanye nokungezwani okuqhubekayo kwekhebula kungaveza umzuzu omkhulu ekuhlanganyeleni kwehlombe ngisho nemithwalo elula. I-trunk evikelekile kanye nokuzinza kwe-shoulder-blade, i-engeli yendololwane engaguquki, kanye nohlu olulawulwayo lokunyakaza ngaphambi kokuthi ucabange ngomthwalo.
- Imisipha eyinhloko
- I-Pectoralis enkulu
- Imisipha esekelayo
- Anterior deltoids · upper-arm stabilizers
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukwengezwa kwehlombe okuvundlile
Ikuphi ubude okufanele ngibeke kubo izintambo?
Impukane yekhebula emaphakathi evamile iqala ekuphakameni kwehlombe noma ngaphezulu kancane ukuze izibambo zihlangane ngaphambi kwe-mid-sternum. Ukunethezeka kwamahlombe kanye ne-arc elinganayo ezinhlangothini zombili kubaluleke kakhulu kunobude obuqondile be-pulley.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Qondanisa ama-pulleys womabili ukuphakama okufanayo
Ukuze uthole impukane yekhebula emaphakathi evamile, setha izibambo zibe ukuphakama kwehlombe noma ngaphezulu kancane. Hlola ukuthi izikhonkwane nomthwalo kuyafana yini nhlangothi zombili, futhi uqale ngesisindo esincane ungakwazi ukuzinza ehlombe.
- 2
Thatha izibambo uhambe uye enkabeni
Thatha isibambo esisodwa, bese esinye, bese unyathela phakathi nomshini. Njengoba kushubile kakade ezintanjeni, hambisa unyawo olulodwa phambili futhi uthole ibanga elizinzile lapho isithende sakho singaphakami khona futhi umzimba wakho ungazungezi.
- 3
Khiya amahlombe akho kanye ne-angle yendolo
Musa ukusunduza isifuba ngaphandle ngokweqile; gcina izimbambo zimbondelene phezu kwe-pelvis. Susa amahlombe kude nezindlebe, bese usetha ukugoba kancane ezindololwaneni. Leyo engeli akumele ishintshe kuyo yonke isethi.
- 4
Vala i-arc ebanzi phambi kwesifuba
Exhale bese ushanela ingalo yonke nge-arc ebanzi, uhlanganisa izibambo phambi kwesifuba. Kunokuba uphushe ngezandla ngokwelula izindololwane, yizwa izingalo ezingenhla zihlangana phambi komzimba. Izandla zingahlangana noma zeqe kancane, kodwa ungaweleli kude.
- 5
Vula kancane kububanzi obukhululekile
Faka futhi uvule izingalo nge-arc efanayo imizuzwana emibili kuya kwemithathu. Yima lapho uzwa khona ukuthi isifuba sikhula, kodwa ungavumeli izandla zihambe kakhulu ngemuva komzimba noma uvumele izintambo ukuthi zihudule amahlombe ziye phambili.
STANCE & BRACE
Ukuma kokuhlukaniswa yisisekelo esimelana nekhebula
Izintambo zikudonsela emuva kukho konke ukunyakaza. Ukubeka unyawo olulodwa phambili nokwabelana ngokucindezela phakathi konyawo lwangaphambili nolwangemuva kwenza kube lula kakhulu ukugcina isiqu siqondile futhi ukuhambisa izingalo kuphela. Lokhu ukuma okunegxathu elanele lokunciphisa ukunyakaza—hhayi ilunge elinedolo eligobe ngokujulile langaphambili noma umzimba ogobe kakhulu.
Bopha isisu kanye ne-glutes kancane futhi ugcine izimbambo zingavunguli phezulu. Uma i-pelvis ishelela emuva noma i-trunk inyakaza phambili nangemuva njengoba uhlanganisa izibambo, umthwalo unzima kakhulu noma indawo yakho yokuqala ikude kakhulu nomshini.
Iphuzu elibalulekile: Inkomba esebenzayo: “Gcina izinyawo zombili → beka izimbambo phezu kwe-pelvis → hambisa izingalo kuphela ku-arc.”
ARM ARC
Izingalo ezingenhla, hhayi izandla, kufanele zihlangane phambi kwesifuba
Ngokugoba okuncane okubanjwe ezindololwaneni, zombili izingalo zilandela indilinga ebanzi endaweni ephambi kwesifuba. Kunokuba uqondise izibambo komunye nomunye, gxila emathanjeni engalo engenhla aguqukela ngaphambili komzimba. Uma ukugoba kwendololwane kwanda lapha, ukunyakaza kuba ukucindezela kwekhebula kunokuba impukane.
Izibambo zivame ukuhlangana phakathi nobude be-sternum, nakuba lokhu kushintsha kancane ngobude be-pulley kanye nomgomo wakho. Okubalulekile ukuthi zombili izandla zihamba ngokuphakama nangesivinini esifanayo, ukuthi izintambo zilandelana ngokwemvelo ezindololwaneni nasemahlombe, futhi akukho ukungakhululeki okubukhali ngaphambili ehlombe.
ELBOW & SHOULDER
Gcina izindololwane zilungiswe kahle futhi ungawaphonsi amahlombe phambili
Ukukhiya izindololwane ngaphandle kwelula ngokuphelele i-lever futhi kungengeza ukucindezeleka okungadingekile ehlombe nasendololwaneni. Ukuwagoqa kakhulu kuwo wonke ama-rep, ngakolunye uhlangothi, kuletha i-triceps nephethini yokucindezela ekuhambeni. Bamba ukugoba okuthambile okusetha ekuqaleni ngokusebenzisa kokubili isigaba sokuvala nesokuvula.
Ungawasingeleli amahlombe phambili ukuze ukhiphe ukufinyela okwengeziwe ekugcineni. Amahlombe angakwazi ukuhamba ngokwemvelo ezimbanjeni, kodwa aqedele phakathi nendawo lapho umboko ungawi khona futhi ikhanda lehlombe lingaqhubeki phambili. Ucwaningo olulodwa lwe-biomechanics lubike ukuthi i-crossover yekhebula ibonise amaphethini okulayisha ngokuhlanganyela kanye nokuhlukahluka okuhlukile kwezinye izivivinyo zesifuba, kugcizelela ukubaluleka kokuzinza kwamalungu kanye nokukhetha komthwalo okunengqondo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Izindololwane ziyagoqa kukho konke ukuphindaphinda
- Lokho okubonayo
- Izindololwane zidonselwa emaceleni njengoba izibambo zihlangana futhi ukunyakaza kuqala ukubukeka njengomshini wokunyathelisa.
- Imbangela engaba khona
- Umthwalo ungase ube ngaphezu kwalokho isifuba esingakwazi ukusilawula, noma kugxilwe ekuhlanganiseni izandla.
- Indlela yokulungisa
- Yehlisa umthwalo, setha i-engeli yendololwane kuqala, bese uzijwayeza ukuvala i-arc ebanzi ngezingalo ezingenhla.
Izingalo zivuleka kude kakhulu ngemuva komzimba
- Lokho okubonayo
- Phansi izandla zihamba kahle ngemuva komugqa wehlombe futhi ingaphambili lehlombe liyadonsa noma liphakamise.
- Imbangela engaba khona
- Ububanzi kungenzeka buphoqwe ukuba banziswe ukuze kutholakale indawo enkulu.
- Indlela yokulungisa
- Shintsha isiqondiso lapho izingalo ezingenhla zifinyelela cishe umugqa womzimba, noma endaweni lapho ihlombe lisazizwa likhululekile.
I-torso idala umfutho
- Lokho okubonayo
- Umzimba ongenhla uncike phambili njengoba izingalo zivaleka futhi uhlehle emuva lapho zibuya.
- Imbangela engaba khona
- Umthwalo uvame ukuba nzima kakhulu, noma ukuma kokuhlukana kanye nezinsimbi zensimbi zesisu zibuthakathaka kakhulu.
- Indlela yokulungisa
- Beka unyawo olulodwa phambili futhi ubambe izimbambo ezibekwe phezu kwe-pelvis. Uma usanyakaza, yehlisa umthwalo.
Amahlombe aphakama abheke ezindlebeni
- Lokho okubonayo
- Izicupho ziyashuba kuqala sekwephuzile ngesikhathi sesethi futhi intamo ibonakala imfushane.
- Imbangela engaba khona
- Izibambo zingase zibekwe phezulu kakhulu, noma ukuzinza kwe-shoulder-blade kungase kufiphele ngenxa yokukhathala.
- Indlela yokulungisa
- Yehlisa ama-pulleys ukuya ekuphakameni kwehlombe, gcina amahlombe kude nezindlebe, futhi uqede isethi ngenani lokuphindaphinda osakwazi ukukulawula.
Izandla ziwela kude kakhulu
- Lokho okubonayo
- Isandla esisodwa sishanela kahle sidlule esinye kukho konke ukuphindaphinda, sizungezisa umzimba futhi sishintsha ubude bekhebula.
- Imbangela engaba khona
- Ukujaha ukufinyela okwengeziwe, izandla zingase zihambe kahle zidlule enkabeni yesifuba.
- Indlela yokulungisa
- Yima lapho kuhlangana khona izandla noma ukuwela kancane, futhi ugcine umzimba ubheke phambili ngisho nalapho ushintsha ukuthi yisiphi isandla esingaphezulu.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Band fly
Funda i-engeli yendololwane kanye ne-arc ngebhande lokumelana nokukhanya kuqala.
Ikhebula lengalo eyodwa liyandiza
Sebenza ingalo eyodwa ngesikhathi ukuze umelane nokujikeleza kwe-trunk futhi ulawule ububanzi bokugcina.
Ikhebula elikhanyayo liyandiza
Hambisa izingalo zombili futhi ufanise ukuphakama nesivinini ohlangothini ngalunye.
Ukuhluka kobude bekhebula
Uma indlela eyisisekelo isizinzile, sebenzisa i-pulley ephansi noma ephakeme ukuze ushintshe i-engeli yokudonsa.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yibeke ngemva komsebenzi wakho wokucindezela njengesisetshenziswa, kanye noma kabili ngesonto. Emasontweni amane okuqala, sebenzisa umthwalo omncane lapho ungezwa khona isifuba siside futhi sifinyela kuyilapho ihlombe lihlala lizinzile, futhi ushiye ukuphindaphinda okubili noma okuthathu endaweni ebekiwe.
I-Reps
10–15
Vula izingalo ngaphansi kokulawula imizuzwana engu-2–3
Amasethi
2–3
Phumula imizuzwana engama-60–90 phakathi kwamasethi
Layisha
+1 isinyathelo
Kuphela uma ifomu libamba kuzo zonke izimpindelo eziyi-15
- Uma i-torso ihlala isikwele futhi i-engeli yendololwane ihlala injalo kukho konke ukuphindaphinda, nyusa isinyathelo esisodwa sesisindo ngeseshini elandelayo.
- Uma ama-biceps noma ingaphambili lehlombe likhathala ngaphambi kwesifuba, hlola kabusha umthwalo, ukuphakama kwe-pulley, kanye ne-angle angle yakho.
- Uma ubuhlungu obubukhali buvela ngaphambili kwehlombe njengoba uvula, nciphisa ububanzi; uma iphikelela, yeka ukujima.
Imibuzo evame ukubuzwa
Ingabe ngidinga ukweqa izandla zami ukuze ngiqine isifuba?
Awudingi ukubawela kude. Ngisho noma izandla zivele zihlangane noma zidlulelane kancane, izingalo ezingenhla sezivele zihlangane kahle phambi komzimba. Gwema i-crossover enkulu ezungeza i-trunk noma igoqa amahlombe phambili.
Ingabe kufanele ngenze izimpukane zekhebula noma ukucindezela ibhentshi kuqala?
Ngokuvamile wenza i-compound lift edinga umthwalo owengeziwe nekhono, njengomshini wokucindezela ibhentshi, kuqala, bese usebenzisa i-cable fly njengesisekeli. Ezinsukwini lapho ufuna nje ukuphindaphinda ukunyakaza kwesifuba, ungayisebenzisa kancane ngaphambili.
