CABLE LATERAL RAISE
Ukuzivocavoca okuhlukanisayo okuhlukanisa imisipha ye-deltoid engemuva futhi kukhulise ubukhulu obuthathu bamahlombe ngokumelana okuqhubekayo kwentambo.
Setha i-pulley yomshini wekhebula endaweni ephansi kakhulu bese ubamba isibambo ngesandla esisodwa. Yima eduze komshini futhi uzisekele ngokuwubamba ngesandla esiphambene. Ukugcina inkathi yakho eyinhloko, phakamisa izingalo zakho ezinhlangothini zakho. Ungasetha i-trajectory yekhebula ukuthi idlule ngaphambili noma ngemuva komzimba wakho. Liphakamise lifinyelele ekuphakameni kwehlombe, uzwe ukufinyela phezulu, futhi kancane kancane ubuyele endaweni yokuqala kuyilapho usekela ukumelana kwentambo.
- Imisipha eyinhloko
- Lateral Deltoid
- Imisipha esekelayo
- Anterior Deltoid · Upper Trapezius
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukuthunjwa Kwamahlombe
Ingabe izintambo zingcono kunama-dumbbell?
Kunokuba oyedwa aphakame ngokuphelele, ayaphelelisana. Ama-Dumbbell alungele izisindo ezisindayo, futhi izintambo zilungele ukushuba njalo.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukusethwa kwekhebula nokuma
Qondanisa i-pulley ngezansi bese ubamba isibambo ngesandla esisodwa. Yima cishe igxathu elilodwa ukusuka emshinini wekhebula bese uhlola ukushuba kwesimo.
- 2
Phakamisa Ingalo
Ngezindololwane zakho ezigobe kancane, phakamisa isibambo usisuse emzimbeni wakho.
- 3
I-Apex Contraction
Izwa ukufinyela okuqinile komsipha ongasemuva we-deltoid endaweni lapho ingalo iqondana naphansi. Gxila emandleni okudonsa ekhebula.
- 4
Ukumelana nokwehla
Gcina ukushuba kwekhebula yonke indlela futhi wehlise kancane endaweni yokuqala. Qaphela ukuthi ungathinti isitaki sesisindo.
CONSTANT TENSION
Amandla 'okumelana okuqhubekayo' ahlukile kuma-dumbbell
Ukuphakanyiswa kwe-Dumbbell lateral kunokumelana okuncane lapho izingalo ziseduze nomzimba (umkhawulo ophansi), kodwa izintambo ziletha ukungezwani okukhulu kuma-deltoid angemuva kusukela lapho uqala khona.
Lolu hlobo lokumelana okuqhubekayo luzuzisa kakhulu ekudambiseni i-hypertrophy yemisipha ngokwandisa ukucindezeleka kwe-metabolic emisipha, futhi lusebenza kahle kakhulu ekugcwaliseni umthamo ophansi we-lateral deltoid.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina i-Cable Lateral Raise iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe ukuma ukuze asuse umthwalo. Gcina i-lateral deltoid ikhiqiza ukunyakaza ngenkathi i-deltoid yangaphambili · i-trapezius ephezulu 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 Ikhebula Lateral Phakamisa kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukuncika komzimba okweqile
- Lokho okubonayo
- Umnyakazo lapho umzimba ongaphezulu utshekele kakhulu ngakolunye uhlangothi ukuze uphakamise isisindo.
- Imbangela engaba khona
- Isenzo sesinxephezelo sokuphakamisa izinsimbi ezisindayo.
- Indlela yokulungisa
- Gcina umzimba wakho ongaphezulu uqondile noma utshekele kancane futhi usebenzise imisipha yakho yehlombe kuphela.
Donsa ngesandla
- Lokho okubonayo
- Isenzakalo lapho isihlakala sigotshwa khona futhi isandla siphakama ngaphambi kwendololwane.
- Imbangela engaba khona
- Ukusetshenziswa ngokweqile kwengalo yangaphambili noma amandla esihlakala kune-deltoid engemuva.
- Indlela yokulungisa
- Gcina izihlakala zakho ziqinile futhi uphakamise umuzwa wokuthi izindololwane zakho ziyaqhela.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Phakamisa ikhebula elingemuva
Yenyusa ukukhuthazwa kwengxenye ye-eccentric ye-lateral deltoid muscle ngokugijima ikhebula ngemuva.
I-Leaning Cable Phakamisa (Ukuncika)
Khulisa ukumelana phezulu kwebanga lokunyakaza ngokubamba umshini bese uncikisa umzimba wakho ngaphandle.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Intambo yangemuva iphakamisa indlela yakho yamahlombe ngendlela efanele. Gxila ku tempo efanele kanye nokushuba kwesimo.
Imvamisa
2-3 izikhathi ngesonto
Kuyanconywa ukuthi uthole amaphrofayili ahlukene wokumelana nokuhlanganiswa nokuzivocavoca kwe-dumbbell.
Ivolumu
3~4 amasethi, 15~20 izikhathi
Thatha ithuba lezici zekhebula ukuze uvuse ukuvutha emisipha yakho ngokuphindaphinda okuphezulu.
- Uma wehla, qiniseka ukuthi izingalo zakho aziyi kude kakhulu emzimbeni wakho.
- Njalo gcina amahlombe akho ephansi ukuze unciphise ukubandakanyeka kwe-trapezius.
- Yenza ngengalo eyodwa ngesikhathi, ngakho-ke naka ibhalansi kwesokunxele nesokudla.
Imibuzo evame ukubuzwa
Ikuphi indawo engcono kakhulu yekhebula?
Isikhundla esiphansi kunazo zonke (ubude beqakala) sivamile, kodwa singabuye silungiswe ukuze sifinyelele ukuphakama kwamadolo kuye ngendawo yokuvuselela.
