CABLE FRONT RAISE
Zilolonge ukuze uhlukanise ama-deltoid angaphambili futhi ukhulise incazelo yehlombe langaphambili ngokumelana njalo nekhebula.
Misa i-pulley yomshini wekhebula endaweni ephansi kakhulu futhi ubambe isibambo ngesandla esisodwa noma ibha ngezandla zombili. Yima ufulathele umshini futhi uvumele ikhebula lidlule phakathi kwemilenze yakho. Phakamisa izingalo zakho ziye phambili ziye ezingeni lamehlo izindololwane zakho zigobe kancane. Izwa ukufinyela kwemisipha yangaphambili ye-deltoid phezulu, futhi kancane kancane ubuyele endaweni yokuqala ngenkathi ubambelele ekuphikiseni kwekhebula.
- Imisipha eyinhloko
- I-Anterior Deltoid
- Imisipha esekelayo
- Lateral Deltoid · Upper Trapezius
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukuguquguquka Kwehlombe
Ingabe izintambo zingcono kunama-dumbbell?
Amakhebuli ahlinzeka ngokungezwani okungaguquki, okungaba yinzuzo enkulu ekuchazeni imisipha nokumpompa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukusethwa kwekhebula nokuma
Qondanisa i-pulley ngezansi bese ubamba isibambo. Yima ufulathele emshinini bese uthatha igxathu eliya phambili ukuze uqinise ikhebula.
- 2
Phakamisa uye phambili
Gcina izindololwane zakho zikhiyiwe, phakamisa izingalo zakho phambi komzimba wakho ziye ezingeni lamehlo. Sebenzisa amandla ama-deltoid akho angaphambili.
- 3
I-Apex Contraction
Yima kancane endaweni yokufinyela okukhulu, uzwe ukukhuthazwa kwe-deltoid yangaphambili.
- 4
Ukumelana nokwehla
Gcina ukushuba kwentambo yonke indlela futhi kancane ubuyele endaweni yokuqala. Qaphela ukuthi ungathinti isisindo.
CONSTANT TENSION
Ukumelana njalo kulo lonke uhla lokusebenza
I-Dumbbell front iphakamisa inokumelana okuncane ekuqaleni kokunyakaza ngenxa yethonya elincane lamandla adonsela phansi, kodwa ikhebula linikeza ukungezwani okuqhubekayo kusukela ekuqaleni kuya ekugcineni.
Lokhu kungezwani okuqhubekayo kuvuselela imicu yemisipha ye-deltoid yangaphambili ngokuphumelelayo futhi kuvimbela umsipha ekuphumuleni, ikakhulukazi ngaphansi kokunyakaza, okuholela emthelela omkhulu wokupompa.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina i-Cable Front Raise iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-deltoid yangaphambili ikhiqiza ukunyakaza ngenkathi i-lateral deltoid · upper trapezius isekela ukuqondanisa okufanayo kusukela ekuphindaphindweni kokuqala kuya ekugcineni.
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 Front Phakamisa kuphela ngemva kokuphindaphinda konke kulandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukuzamazama ngokweqile komzimba ongaphezulu
- Lokho okubonayo
- Ukunyakaza kokunyakazisa umzimba emuva naphambili ukuze uphakamise isisindo.
- Imbangela engaba khona
- Isinda kakhulu noma ukuntuleka kokuzinza okuyisisekelo.
- Indlela yokulungisa
- Yehlisa isisindo, qinisa umgogodla wakho, gcina umzimba wakho umile futhi unyakaze izingalo zakho kuphela.
Shrug
- Lokho okubonayo
- Isenzakalo lapho ihlombe liphakama libheke endlebeni lapho uphakamisa ingalo.
- Imbangela engaba khona
- Isenzo esinxephezelayo somsipha ongaphezulu we-trapezius.
- Indlela yokulungisa
- Gcina amahlombe akho ephansi futhi uphakamise usebenzisa ama-deltoid akho angaphambili kuphela.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Intambo Yezintambo Phambili Phakamisa
Yehlisa ukukhandleka emalungeni ehlombe ngokusebenza ngokubamba okumaphakathi usebenzisa isibambo sentambo.
I-One Arm Cable Front Phakamisa
Yenza ngengalo eyodwa ukuze uzwe ngokunembe kakhudlwana ukukhuthazwa kwehlombe ngalinye kanye nokungalingani okulungile.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Izinyuso zekhebula ngaphambili zisebenza kahle kakhulu ekwandiseni incazelo ye-delt yangaphambili. Kubalulekile ukugcina isivinini esingaguquki.
Imvamisa
1-2 izikhathi ngesonto
Sebenzisa njengokuzivocavoca ukuzihlukanisa ekugcineni kokuzivocavoca kwehlombe.
Ivolumu
3~4 amasethi, 15~20 izikhathi
Thatha ithuba lezici zekhebula ukwandisa ingcindezi ye-metabolic emisipha yakho ngokuphindaphinda okuphezulu.
- Ungawaqondi ngokugcwele izindololwane zakho, kodwa zigcine zigobile kancane.
- Qaphela ukuthi ungaxegi ukushuba kwekhebula kukho konke ukusebenza.
- Khipha umoya lapho ukhuphuka futhi uhogele umoya lapho wehla.
Imibuzo evame ukubuzwa
Kufanele ngiphakamise izingalo zami phezulu kangakanani?
Ukuyiphakamisa nje ifinyelele ezingeni leso noma ihambisane nehlombe kuzofinyela ngokwanele umsipha wangaphambili we-deltoid.
