CABLE TRICEPS KICKBACK
I-Cable Triceps Kickback - ukunyakaza okulawulwayo, okubekwa eceleni kwehinge ukuze kwakhiwe umumo we-triceps, amandla endololwane, nokulawula okuphushayo kuyilapho kunciphisa ukushintshwa kwehlombe.
I-Cable Triceps Kickback iwumsebenzi wokumelana nejoyinti elilodwa osidingo sawo esiyinhloko silawulwa ukunwetshwa kwendololwane ngenkathi igcina ingalo engaphezulu ezinzile. Uma kwenziwa ngomugqa wekhebula wokudonsa, ukunyakaza kunikeza ukungezwani okuqhubekayo phakathi kwebanga futhi kwenza kube lula ukugcina ukubandakanyeka okungaguquki kwemisipha uma kuqhathaniswa nokuhluka kwesisindo samahhala. Lo mhlahlandlela ugxile kuzinkomba zokusetha ezingenziwa, izinyathelo eziqondile zokunyakaza, unxantathu wezigaba zobuchwepheshe ezimboza ukuqondanisa, ukuphathwa kwe-torque kanye nemishini yokubamba, ukuxazulula inkinga okuphelele kwamaphutha avame kakhulu, ukuqhubeka okunengqondo, kanye nendlela eqaphela ubufakazi bokwenza izinhlelo nokuphepha. Imiyalo icabanga ukuthi ujwayelene nemishini yokuzivocavoca eyisisekelo futhi awunakho ukulimala kwamalunga. Uma usanda kuba nobuhlungu bendololwane, ihlombe, noma intamo, thintana nodokotela oqeqeshiwe ngaphambi kokulayisha ilunga. Umgomo ukulawula imisipha, hhayi umthwalo omkhulu: khetha ukumelana okuvumela ukulandelana okuphelele ngezansi ukuthi kwenziwe ngendlela eqinile kanye ne-tempo engaguquki.
- Imisipha eyinhloko
- I-Triceps brachii (amakhanda amade, angemuva naphakathi) - kugcizelelwa ekwandisweni kwendololwane okulawulwayo ngaphansi kokumelana ukuze kucwengwe umugqa ongemuva wengalo engenhla nokuthuthukisa ukuzinza kokuphusha.
- Imisipha esekelayo
- Iziqinisi zamahlombe angemuva, ama-scapular retractors, ama-forearm extensors okulawula ukubamba, kanye nemisipha ejulile yomgogodla wokuzinza kwe-torso ngesikhathi sehinge.
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukunyakaza kokulawula okukodwa kokukodwa ngokugcizelela okuhlangene kokunwetshwa kwendololwane okwenziwe endaweni ene-hip-hinged, edinga ukuma okuqinile kwengalo engenhla ukuze kugwenywe isinxephezelo sehlombe.
Ngingakwazi ukwenza i-kickback ngemuva kokucindezela ukunyakaza?
Yebo. Ukwenza i-Cable Triceps Kickback ngemva kokucindezela okuhlanganisiwe kufanelekile ngoba isebenza kahle njengesisekeli. Nokho, qapha ivolumu — uma i-triceps yakho ikhathele kakhulu ngenxa yokucindezela, yehlisa umthwalo futhi usethe ukuze ugweme ukukhathala okweqile kwasendaweni okungase kuthiye ukululama. Uma kwenziwa njengesiqedi, gxila endleleni ehlanzekile futhi unciphise ukumelana njengoba kudingeka kunokujaha izimpinda ezengeziwe ngendlela embi.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Setha umshini bese ukhetha isibambo
Namathisela isibambo esisodwa (isibambo se-D) noma ibha emfushane eqondile ku-pulley ephansi. Yima eceleni noma ujikise i-engeli kancane esitakini ukuze ikhebula lihambe eduze kwendiza esemaceleni yengalo yakho esebenzayo. Khetha ukukhanya ukuya kumthwalo omaphakathi - okuvumela ukuthi uhambise ngokuqinile ngokunweba indololwane ngaphandle kokudala umfutho kusuka ku-torso. Uma ungenalo ulwazi ngokuzivocavoca, qala ngesisindo esincane kakhulu esikhiqiza ukumelana okucacile phakathi nesandiso. Hamba usondele ngokwanele ukuze isibambo silenge cishe ezingeni nendololwane yakho lapho ingalo yakho engenhla ihambisana phansi. Izinyawo zakho kufanele zibe ne-hip-width nge-stagger encane uma lokho kusiza ukulinganisa; sabalalisa isisindo ngokulinganayo kuzo zombili izinyawo futhi ugcine izinzwane zikhombe phambili noma ngaphandle kancane kuye ngokunethezeka kwakho kokuma.
- 2
Misa ihinge nendawo engaphezulu yengalo
Hlanga ezinqulwini kuze kube yilapho umzimba wakho uthambekele kodwa ungagoqeki; gcina umgogodla ongathathi hlangothi ukusuka ekhanda kuye emsileni kanye nokuqiniswa okuthambile komgogodla ukuvimbela ukuzungeza kwe-lumbar. Ihlombe elisebenzayo kufanele ligotshwe kancane ukuze ingalo engaphezulu ilale cishe ngokuhambisana nephansi noma ngaphansi kancane, indololwane isondele eduze kwe-ribcage kodwa ivunyelwe ukuntanta ngokukhululekile emkhathini. Gwema ukuvumela i-humerus ukuthi ihambe iye phambili noma ijikeleze; ingalo engenhla isebenza njenge-lever engaguquki ngenkathi i-forearm yenza isandiso. Gcina isihlakala singathathi hlangothi futhi ukubamba kuqinile kodwa kungaqini kakhulu; gwema ukunwetshwa kwesihlakala noma ukugoba okudlulisa ingcindezi engalweni.
- 3
Yenza isandiso sendololwane esilawulwayo (isigaba esigxile)
Kusuka lapho iqala khona indololwane egotshwe kuya cishe phakathi nebanga elivamile, nweba indololwane ngamabomu kuze kube yilapho ingalo iqondaniswe nengalo engenhla. Gxila ekuqaliseni ukunyakaza usebenzisa i-triceps; ungajikijeli ihlombe emuva ukuze uthole ibanga elengeziwe elivundlile. Gcina ukungezwani okuqhubekayo okuvela kukhebula ngokuhamba kahle futhi ngaphandle kokumisa isikhashana ezindaweni eziphakathi nendawo. Exhale phakathi nesigaba sokusunduza ukuze usize ngokuzinza okuyinhloko, futhi uqinisekise ukunyakaza kuqhutshwa isenzo esihlangene esisodwa endololwaneni kunokuhamba ngamandla noma ngengalo engenhla.
- 4
Lawula ukubuyisela (isigaba se-eccentric) bese usetha kabusha
Vumela kancane ingalo ukuthi ibuyele endaweni yokuqala ngaphansi kokulawula, imelana nentambo kunokuwela kuyo. Isigaba se-eccentric yilapho ugcina ukungezwani kwemisipha futhi uthuthukise ukulawula indawo - hamba nge-tempo elawulwayo futhi ugweme ukuphindaphinda okusheshayo okuguqula i-eccentric ibe ukuphumula okungalawuleki. Uma umphambili ususondele engeli yokuqala, yima kancane ukuze uqinisekise ukuqondanisa bese usetha kabusha indawo yesikali uma kudingeka. Gcina izimpinda zingashintshi: uma ifomu liyehlisa, yima futhi unciphise ukumelana, finyeza ububanzi, noma qeda isethi.
OPTIMAL FORM
Ukuwohloka okuningiliziwe kwezobuchwepheshe: ukuqondanisa ngokuhlanganyela, ukuphathwa kwe-torque, kanye nemishini yokubamba
1) Ukuqondanisa okuhlangene kanye nokuma kwehlombe — Itshe legumbi lekhebula eliphumelelayo le-triceps kickback ligcina ingalo yangaphezulu isebenza kahle kuyilapho indololwane yenza isandiso. Cabanga nge-humerus njenge-lever emile: gwema ukugoba okukhulu kwehlombe noma ukunyuswa okuvundlile ngesikhathi sokunyakaza. Ukwehliswa okuvundlile (ukuletha ingalo ngaphambili kwe-torso) kunciphisa ukubandakanyeka kwe-triceps futhi kushintshe umthwalo ehlombe elingaphambili. Kunalokho, gcina ingalo engenhla ukuze indololwane ihlale icishe ihambisane nendiza yomzimba; inani elincane lokukhukhuleka liye phambili noma elibuyela emuva liyamukeleka ukuze likhululeke, kodwa uhambo olukhulu lubonisa ukulahlekelwa ukuhlukaniswa. Gcina i-scapula ihlehlisiwe ngobumnene futhi icindezelekile; lokhu kunciphisa isinxephezelo sokuphakama kwescapular noma ukuhlehla okuvame ukwenzeka lapho umzimba uzama ukusiza ngokuphakamisa.
2) Ukuphathwa kwe-torque nobude be-lever elawulwayo - Ngenxa yokuthi ikhebula likhiqiza ukungezwani okuqhubekayo, umzuzu osebenzayo ingalo ishintsha kancane ngokuma kwengalo yengalo. Ukuze ugweme i-torque eyeqile endololwaneni, gcina ukugoba okumaphakathi esihlakaleni futhi ungaqondisi ngokugcwele indololwane ibe ingidi ephoqelelwe phezulu. Iphoyinti lokugcina elithambile lapho i-triceps ibambene ngokugcwele ngaphandle kokwandisa ilunga linikeza ukuphindaphinda okuphephile, okuphezulu kwekhwalithi. Lapho ukumelana kuzwakala kusinda ngokwanele ukuthi uqala ukushwiba i-torso noma ukwethula ingalo engenhla, wehlise umthwalo noma ufinyeze i-lever esebenzayo ngokugcina indololwane iseduze nomzimba. Uma uhlangabezana nobunzima bokugcina i-tempo phakathi nesigaba se-eccentric, yehlisa kancane ukubuya ukuze uthuthukise ukulawulwa kwemisipha kanye nesimo se-tendon.
RANGE, LOAD & TEMPO
Khetha ububanzi nokulayisha okugcina i-Cable Triceps Kickback iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-triceps brachii (amakhanda amade, angemuva naphakathi) — ukugcizelela ekwandisweni kwendololwane okulawulwayo ngaphansi kokumelana ukuze ucwenge umugqa ongemuva wengalo engenhla nokuthuthukisa ukuzinza kokuphusha. ukukhiqiza ukunyakaza ngenkathi i-posterior shoulder stabilizers, i-scapular retractors, i-forearm extensors yokulawula ukubamba, kanye nemisipha ejulile yomgogodla wokuzinza kwe-torso ngesikhathi se-hinge. sekela ukuqondanisa okufanayo ukusuka ekuphindaphindweni kokuqala kuye 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 Triceps Kickback kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Isebenzisa umfutho we-torso (ukuguqula)
- Lokho okubonayo
- Uyabona ukuthi i-torso ibhekisa emuva, izinqe zinwebeka, noma ihlombe lihlehla ngokuphawulekayo ukusiza isibambo sinyakaze.
- Imbangela engaba khona
- Ukumelana okukhethiwe kusinda kakhulu ukunwetshwa okuqinile kwendololwane, noma umsubathi uncike kumfutho womzimba wonke ukuze aqedele ukuphindaphinda.
- Indlela yokulungisa
- Yehlisa umthwalo ufike ezingeni elivumela ukulawula okugcwele kuzo zombili izigaba zokugxila kanye ne-eccentric. Phinda umise i-hip hinge kanye nomgogodla ongathathi hlangothi, uzijwayeze ukuphindaphinda okunensayo kwe-eccentric kuphela ukuze wakhe ukulawula, futhi ucabange ukwenza ukuhlukahluka kwengalo eyodwa ngokumelana okulula kuze kube yilapho ukwazi ukugcina indawo eqinile yengalo engaphezulu kuyo yonke isethi. Sebenzisa impendulo ethintekayo noma isibuko ukuze uqinisekise ukugudluzwa okuncane kwehlombe ne-torso.
Ukuhlehlisa noma ukuphakamisa ihlombe
- Lokho okubonayo
- Ukuphakama kwesikali noma ukubandakanyeka kwentamo okushiwo ngesikhathi sokuphindaphinda ngakunye, ngokuvamile nezicupho ezingenhla zisebenza ngokusobala.
- Imbangela engaba khona
- Ukufinyelela okweqile kwengalo engenhla, ukulawulwa kwe-scapular okungalungile, noma ukuzama ukudala amandla angeziwe ngokuqasha ama-lifti ehlombe.
- Indlela yokulungisa
- Setha kabusha ihlombe ngokucindezela ngokuqaphela i-scapula ngaphambi kwe-rep ngayinye futhi ugcine ububanzi bokunyakaza ngaphakathi kwephaseji engenabuhlungu, ezinzile. Zibheke ukuthi uhole ngendololwane futhi uzibone ngeso lengqondo ubuyisela ingalo emuva ukusuka ekuhlanganyeleni kwendololwane kunokudonsa ngehlombe. Uma ukuphakama kwehlombe kuqhubeka, yehlisa ububanzi bokunyakaza futhi uqeqeshe kabusha ukulawula isikapula ngokuzibhoboza kokuzinzisa komthwalo ophansi njengokuhlehla kwe-scapular nokubamba kwemigqa ephansi ngaphambi kokwenza izikhalo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuhluka komthwalo nezitho
Qala ngomsebenzi wesibambo esisodwa emthwalweni omncane futhi uqhubekele phambili kuqala ngokwandisa izimpinda ngenkathi ugcina ifomu eliphelele, bese ngokungeza amasethi. Ngemuva kokuthi inqubo izinzile, khulisa ukumelana nokukhuphuka okuncane ngenkathi ulondoloza i-tempo. Yethula ukuhluka okuhlangothi olulodwa ukuze ulungise ukungalingani kwezinhlangothi nezinhlangothi: yenza ukukhahlela kwengalo eyodwa ngesikhathi esinye isandla sizinza endaweni yokubeka noma ebhentshini. Uma ukulawula okuhlangene kuqinile, ungathuthukela ekuthwaleni kwengalo eyodwa esindayo noma amasethi agxamalayo okubamba kabili. Uma udinga ubunzima obengeziwe bemishini ngaphandle kokwengeza isisindo esinzima, shintshela emugqeni wekhebula ofakwe i-engeli ephansi kancane noma ngaphezulu ukuze ushintshe isikhathi sokucindezeleka ngelunga.
Ukugcizelelwa kwesikhashana kanye ne-eccentric
Lawula i-tempo ukuze ukhuphule isikhathi ngaphansi kwe-tension: yenza ukugxilisa ingqondo kulinganisele futhi ugxile esigabeni esinensayo yama-eccentric ngamabomu ukuze uthuthukise ukulayishwa kwe-tendon nokulawulwa kwemoto. Okunye ukuthuthukiswa ukuqeqeshwa okuhlukile ngokuhlanganisa isethi yokuphindaphinda okunensayo okulawulwayo neqoqo lokugcina lama-short-tempo reps ekuphikiseni okuncishisiwe ukusebenza eduze-nokukhathala ngaphandle kokudela ukuqondanisa. Gwema ukusebenzisa amaqhinga e-tempo njengezaba zesu elibi; ukuqhubekela phambili kwe-tempo kufanele kulandele ukulawulwa kwendawo okuthembekile kanye nokungabikho kwamaphethini esinxephezelo.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa i-Cable Triceps Kickback njengomnyakazo wensizakalo eqondiwe ukuze ucwenge amandla okunwetshwa kwendololwane futhi uthuthukise umumo wengalo engaphezulu yangemuva. Ngenxa yokuthi igcizelela iqembu elincane le-muscle, ikhwalithi yesu kanye nokungezwani okuhambisanayo kubaluleke kakhulu; beka phambili ukulawula kanye nemvamisa kunokuzama imithwalo ephezulu. Lo msebenzi uhambisana kahle nezinsuku zokucindezela noma njengomnyakazo wokuqeda ngemva kokusebenza komzimba ongaphezulu.
Imvamisa
2x ngeviki
Beka lo msebenzi njengesisetshenziswa ngemuva kokucindezela okuhlanganisiwe noma amaphethini okudonsa ovundlile. Gcina okungenani usuku olulodwa olugcwele lokutakula ngaphambi kweseshini elandelayo ye-triceps eqondile.
Ivolumu
3~4 amasethi, 10~15 izikhathi
Khomba ngebanga elivumela ukuphindaphinda kwekhwalithi; yeka isethi ngokushesha nje lapho ungakwazi ukuqedela i-rep ngendlela enqunyiwe. Uma uqeqesha zombili izingalo ngokuhlangene, linganisa umthwalo womsebenzi wohlangothi ngalunye ube isamba samasonto onke.
- Beka kuqala ukulawula kobuchwepheshe phezu komthwalo: uma i-torso noma ihlombe lakho liqala ukuhamba liqedele ukuphindaphinda, yehlisa ukumelana noma misa isethi.
- Phefumula ngesigqi: khipha umoya ngesikhathi sokusunduza okugxilile, donsa umoya ngesikhathi sokubuya okulawulwayo; gwema ukubamba ukuphefumula okwandisa ukucindezela kwangaphakathi kwesisu.
Imibuzo evame ukubuzwa
Ingabe kufanele ngenze ukuhluka kwengalo eyodwa noma izingalo ezimbili?
Ukusebenza kwengalo eyodwa kuvamise ukuba ngcono ekuhlonzeni nasekulungiseni ukungalingani kwezinhlangothi nokugcina nokulawula okuqinile kwengalo engenhla. Izinguqulo zezinhlangothi ezimbili noma zezingalo ezimbili zingaba usizo ekusebenzeni kahle kwesikhathi kanye nemithwalo esindayo uma ungakwazi ukulondoloza ifomu. Qala uhlangothi olulodwa ngesisindo esilawulekayo ukuze uqiniseke ukuthi ungakwazi ukugcina ihinge nendololwane iqondana nhlangothi zombili ngaphambi kokuba uthuthukele emithwalweni ezinhlangothi zombili noma enzima kakhulu.
Ubufakazi nezinkomba
- 1. ExRx.net
