CABLE UPRIGHT ROW
Ukudonsa okuqondile okwakha ama-deltoid angemuva kanye nomhlane ongaphezulu kusetshenziswa ukumelana nekhebula okuqhubekayo ukuze kuthuthukiswe ihlombe eliphephile.
Namathisela ibha eqondile noma ibha ye-EZ endaweni ephansi kakhulu yomshini wekhebula. Yima ubude bese ubamba ibha ngokuyibamba ngokweqile, ibe mncane kunobubanzi behlombe. Gcina ibha iseduze nomzimba wakho, idonsele iqonde esifubeni sakho, uhole ngezindololwane zakho. Izindololwane zakho kufanele zihlale ziphakeme kunezihlakala zakho ngaso sonke isikhathi. Misa isikhashana phezulu ukuze uzwe ukufinyela, bese wehlisa kancane ibha emuva endaweni yokuqala ngaphansi kokulawula okugcwele.
- Imisipha eyinhloko
- Lateral Deltoid · Upper Trapezius
- Imisipha esekelayo
- Anterior Deltoid · Biceps Brachii
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukudonsa Okuqondile
Ingabe iphephile kunenguqulo ye-barbell?
Ngokuvamile, yebo. Ikhebula linikeza indlela eguquguqukayo futhi ethethelelayo yehlombe kanye namalunga esihlakala.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Setha futhi ubambe
Misa i-pulley ngezansi. Bamba ibha ngokubambelela ngokuhlukana kobubanzi behlombe, izintende zibheke emathangeni akho.
- 2
Donsa uqonde
Hola ngezindololwane zakho, uzidonsele phezulu futhi ube banzi. Gcina i-bar skimming eduze ne-torso yakho njengoba ikhuphuka.
- 3
Ukufinyezwa okuphezulu
Yima lapho ibha ifika esifubeni sakho esingenhla. Gxila ekuminyanisweni kuma-deltoid akho angemuva nezicupho ezingaphezulu.
- 4
Imbuyiselo elawulwayo
Yehlisa kancane ibha ubuyele endaweni yokuqala, umelane nokudonsa kwekhebula ukuze ugcine ukushuba.
CABLE ADVANTAGE
Ukungezwani okuqhubekayo nokunethezeka okuhlangene
Enye yezinzuzo eziyinhloko zomugqa oqondile wekhebula ukungezwani okuqhubekayo okunikezwa isitaki sesisindo. Ngokungafani nezisindo zamahhala, ukumelana akwehli phansi, okuphoqa ama-deltoid ukuthi aqhubeke esebenza kukho konke ukuphindaphinda.
Ngaphezu kwalokho, ikhebula livumela uketshezi oluthe xaxa nendlela yemvelo emahlombe nasezihlakaleni. Uma uthola ibha eqondile ingakhululekile, ukusebenzisa okunamathiselwe kwentambo kungavumela izandla zakho ukuba zihambe ngokuzimela, kuqhubeke nokunciphisa ukucindezeleka okuhlangene ngenkathi ukwandisa ububanzi bokunyakaza phezulu kwe-lift.
RANGE, LOAD & TEMPO
Khetha ububanzi nokulayisha okugcina Umugqa Oqondile Wekhebula uphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-lateral deltoid · i-trapezius ephezulu ikhiqiza ukunyakaza kuyilapho i-deltoid yangaphambili · i-biceps brachii 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 Umugqa Oqondile Wekhebula kuphela ngemva kokuphindaphinda konke kulandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ibha ikhukhuleka
- Lokho okubonayo
- Ibha iya phambili kude nomzimba ngesikhathi sokudonsa.
- Imbangela engaba khona
- Ukuthembela ngokweqile kuma-biceps noma ukuntuleka kokulawula.
- Indlela yokulungisa
- Gxila ekudonseleni ibha iqonde emgqeni wakho ophakathi, uyigcine iseduze nomzimba wakho ngangokunokwenzeka.
Ihamba phambili ngezihlakala
- Lokho okubonayo
- Izihlakala ziphakama ngaphezu kwezindololwane phezulu ekunyakazeni.
- Imbangela engaba khona
- Izama 'ukugoba' isisindo usebenzisa amangalo.
- Indlela yokulungisa
- Cabanga 'ngokushayela izindololwane zakho ophahleni' futhi uvumele izandla zakho zilandele njengamahhuku.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Intambo Yentambo Eqondile Umugqa
Sebenzisa intambo ukuvumela indawo ebanzi yesandla phezulu, okwandisa ukuhlukaniswa kwe-deltoid ehlangothini.
Ikhebula Lengalo Eyodwa Umugqa Oqondile
Yenza umsebenzi ngengalo eyodwa ngesikhathi ukuze ukhulise ukugxila futhi ubhekane nama-asymmetries wamandla.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Imigqa yekhebula eqondile ilungile kakhulu ekungezeni imininingwane kuma-delts aseceleni. Gcina i-tempo ebushelelezi, enesigqi kulo lonke.
Imvamisa
1-2 izikhathi ngeviki
Faka njengokuhamba kwesibili noma kokuqeda ohlelweni lwakho lwamahlombe.
Ivolumu
3-4 amasethi we-12-15 reps
Gxila ekuphindaphindweni kwekhwalithi ephezulu kanye nokushiswa kwemisipha okujulile.
- Ungasebenzisi umfutho noma i-'hip drive' ukuze ugeqe isisindo.
- Gcina amahlombe akho edangele futhi ugweme ukunyakazisa amahlombe ngokweqile.
- Hofuza usendleleni eya phansi, khipha umoya njengoba ukhuphuka.
Imibuzo evame ukubuzwa
Ingabe lokhu kuzokwenza intamo yami ibukeke imfushane?
Izicupho ezithuthukiswe kahle zengeza kumzimba onamandla, kodwa ukubamba okubanzi kungashintsha ukugcizelela okwengeziwe kuma-deltoid uma ufuna ukugxila kububanzi.
