CABLE REAR DELT FLY
Ukuzivocavoca okuhlukanisayo okuhlukanisa imisipha ye-deltoid yangemuva futhi kuqedele ukwakheka kwamahlombe okunezinhlangothi ezintathu ngokumelana okuqhubekayo kwentambo.
Setha i-pulley yomshini wekhebula ezingeni lamehlo noma ngaphezulu kancane. Susa isibambo bese ubamba isiphetho sekhebula, noma ubambe ikhebula elimelene ngendlela ye-crossover. Gcina isifuba sakho singaphandle kanye ne-core tense, welula izingalo zakho emaceleni bese uzibuyisela emuva. Ngalesi sikhathi, gcina izindololwane zakho zigobe kancane futhi ugxile ekubambeni imisipha engemuva kwamahlombe akho. Yima kancane phezulu, bese ubuyela kancane endaweni yokuqala, uzwe ukumelana nekhebula.
- Imisipha eyinhloko
- I-Deltoid yangemuva
- Imisipha esekelayo
- Middle Trapezius · Rhomboids · Infraspinatus
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukuthunjwa Okuvundlile Ehlombe
Ingabe kufanele ngisebenzise isibambo?
Ukusebenza ngaphandle kwesibambo nokubamba isiphetho esiyindilinga sekhebula kungase kuvumele inkululeko eyengeziwe yesandla, kukwenze kube lula ukuthola ukukhuthazwa kwe-deltoid yangemuva.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Izilungiselelo Nezintambo Zekhebula
Qondanisa i-pulley phezulu bese uwela ikhebuli yesokunxele ngesandla sakho sokudla kanye nekhebula elingakwesokudla ngesandla sakho sobunxele.
- 2
Vula emuva
Gcina izindololwane zakho ziqinile, welula izingalo zakho emaceleni bese uzibuyisela emuva. Gxila ekuzweleni imisipha ngemuva kwamahlombe akho icindezela.
- 3
I-Apex Contraction
Yima kancane ngenkathi uzwa ukufinyela okuqinile komsipha we-deltoid wangemuva endaweni lapho izingalo zombili zihambisana nomzimba.
- 4
Mela futhi ubuye
Gcina ukushuba kwekhebula yonke indlela futhi kancane ubuyele endaweni yokuqala. Nweba izingalo zakho zize zeqe ngokugcwele futhi ukhulule imisipha yakho.
CONSTANT TENSION PATH
Ukumelana okuqhubekayo kulo lonke uhla lokusebenza
Inzuzo enkulu yempukane engemuva kwekhebula ukuthi, ngokungafani nama-dumbbells, ukumelana okuqinile kusetshenziswa ngisho nalapho uqala khona ukunyakaza (lapho imisipha yeluliwe).
Uma uqala ngokuphambana kwezingalo, ama-deltoid akho angemuva azoqala ukuthola ukumelana ngenkathi eseluleme kakhulu, okuzobeka ukucindezeleka okukhulu kwe-metabolic emisipha, okuzoholela ekukhuleni kwemisipha okuphumelelayo.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina i-Cable Rear Delt Fly iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-deltoid yangemuva ikhiqiza ukunyakaza kuyilapho i-trapezius ephakathi · rhomboids · infraspinatus 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 Rear Delt Fly kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukubandakanyeka ngokweqile kwemisipha yangemuva
- Lokho okubonayo
- Isimo lapho imisipha ephakathi kwamahlombe esetshenziswa ngaphezu kwengemuva lehlombe.
- Imbangela engaba khona
- Izikhali zithunyelwe emuva kakhulu noma amahlombe asongwe ngokweqile.
- Indlela yokulungisa
- Yenza ngomuzwa wokuthumela izingalo zakho kude kunokuba ungemva kwakho, futhi unciphise ukunyakaza kwamahlombe akho.
Shrug
- Lokho okubonayo
- Isenzakalo lapho ihlombe liphakama libheke endlebeni ngesikhathi sokunyakaza kokudonsa.
- Imbangela engaba khona
- Isenzo esinxephezelayo somsipha ongaphezulu we-trapezius.
- Indlela yokulungisa
- Gcina amahlombe akho ecindezelwe phansi futhi ugxile ekunyakazeni izingalo zakho kuphela.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-One Arm Cable Rear Delt Fly
Yenza ingalo eyodwa ngesikhathi ukuze ukhulise ukuhlukaniswa kwe-deltoid yangemuva futhi ukhuphule ukugxila.
Indiza Yekhebula Ehlezi Ngasemuva
Yenza ngenkathi uhlezi ebhentshini ukuvimbela ukuzamazama komzimba ophansi nomzimba futhi ukhulise ukuzinza.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Impukane yekhebula engemuva iwumsebenzi obalulekile othuthukisa ukuphelela kwamahlombe. Iphuzu alikona ukulahlekelwa ukungezwani kwemisipha.
Imvamisa
2-3 izikhathi ngesonto
Kuhle njengokuzivocavoca ukuze uqedele ihlombe noma ukuzivocavoca emuva.
Ivolumu
3~4 amasethi, 15~20 izikhathi
Khetha inani lezimpinda ezikuvumela ukuthi ugxile kumzila olungile kanye nokugcina ukushuba okungapheli kunesisindo.
- Ungawaqondi ngokugcwele izindololwane zakho, kodwa zigcine zigobile kancane.
- Gcina i-tempo engaguquki phakathi nokunyakaza futhi ungafaki ukuhlehla.
- Hambisa ikhebula ngobumnene ukuze ugweme ukuyinqamula.
Imibuzo evame ukubuzwa
Yikuphi ukuphakama kwe-pulley okungcono kakhulu?
Ngokuvamile, ubude beso bufanelekile, kodwa ungakwazi ukushintsha ukuphakama ngokulungisa kancane kuye ngokuthi ingxenye engenhla/ephakathi/engezansi yengemuva lehlombe.
