CHEST-SUPPORTED MACHINE ROW
Umugqa wedekhi awuwona umsebenzi ohilela ukudonsa kanzima esibanjeni, kodwa kunalokho ukudonsa okuvundlile lapho isifuba siphezu kwephedi futhi izindololwane namahlombe amahlombe abuyiselwa ndawonye.
Njengoba igama elithi ‘umugqa wedekhi’ lisetshenziswa ngendlela ehlukile kuye ngomkhiqizi nejimu, lo mhlahlandlela usekelwe erowuni yomshini olayishwe isifuba olayishwe isifuba oboniswe kuvidiyo. Lesi isenzo esenziwe ngenkathi uhlezi, isekela i-sternum kuphedi yesifuba esime mpo futhi idonsa izibambo ezimaphakathi kuzo zombili izinsimbi ezizimele. Ukusekelwa kwesifuba kunciphisa ubunzima kanye nokuhlehla kokugoba umzimba wakho ongaphezulu, okwenza kube lula ukugxila endleleni yendololwane yakho, kodwa uma ukuphakama kwesihlalo nebanga le-pad kungaqondani, amahlombe akho angase ahlehle noma izihlakala zakho zingagoba. Esifundweni semigqa ehlezi, i-latissimus dorsi, i-trapezius ephakathi, i-rhomboids, ne-biceps brachii yayisebenza ndawonye, futhi umehluko ekusebenzeni kwemisipha yonke phakathi kwesimo lapho i-scapula yayilungiswe khona ngamabomu futhi isimo esasihamba ngaso ngokukhululekile sasingavamile kakhulu. Kunokuba uphoqelele izindwani zakho zehlombe yonke indlela ndawonye, qhubekela phambili ngokwemvelo njengoba unweba izingalo zakho, usebenzisa ububanzi obulawulwayo obungavumeli amahlombe akho ukuba akhuphukele ezindlebeni zakho njengoba udonsa.
- Imisipha eyinhloko
- I-Latissimus dorsi, i-trapezius ephakathi, i-rhomboids
- Imisipha esekelayo
- I-deltoid yangemuva, i-biceps brachii, i-brachialis
- Izinga lobunzima
- Osaqalayo–Ophakathi
- Uhlobo lokunyakaza
- isifuba sisekela ukudonsa ovundlile
Ingabe imigqa yedekhi nemigqa yekhebula ehlezi iwumsebenzi ofanayo?
Kokubili kuwukudonsa okuvundlile, kodwa umugqa wedekhi kule vidiyo unephedi lesifuba kanye nelever ezimele ukusekela i-torso nokubamba amathrekhi. Imigqa yekhebula inezidingo ezihlukene zokuzinza kanye nama-trajectories ngoba i-torso iyazibamba futhi idonse lapho intambo ibheke khona.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ihlola indlela kanye namadiski angakwesokunxele nangakwesokudla
Hlola ukuthi izikhonkwane zokulungisa isihlalo/sesifuba zikhiywe ngokugcwele yini nokuthi izinsimbi nezibambo azidedelekile noma azilimele. Faka amadiski anosayizi ofanayo nesisindo emikhonweni yesokunxele nesokudla futhi uwavikele ngamakholomu uma kudingeka.
- 2
Lungisa isibambo sibe sezingeni lesifuba sakho esingezansi
Uma uhlezi, lungisa isihlalo sakho ukuze isibambo esingathathi hlangothi sibe ukuphakama phakathi kwesifuba sakho esingezansi nesisu esingaphezulu. Isiqalo esifanele uma amahlombe akho engaphakamisi ezindlebeni zakho lapho welula izingalo zakho usuka lapho uqala khona, futhi uma izindololwane zakho zingaphansi kancane komugqa wehlombe lapho uhlehla.
- 3
Qondanisa ibanga lephedi lesifuba nendawo yonyawo
Lungisa iphedi ibe ibanga lapho izingalo zakho zicishe ziqonde lapho ubambe isibambo, kodwa amahlombe akho awaweli phambili. Beka isikhungo se-sternum yakho ku-pad, beka izinyawo zombili phansi, futhi ugcine amadolo akho ngokuhlukana kwe-hip-width.
- 4
Qala ngezihlakala ezingathathi hlangothi nezingalo ezinde
Goqa izintende zakho ngesibambo zibhekane bese uvala izithupha zakho. Gcina isihlakala nengalo yakho kumugqa owodwa, yelula ingalo yakho ibe yinde ngaphandle kokukhiya indololwane yakho, futhi uvumele ihlombe lakho ukuthi liye phambili ngokwemvelo phakathi kwebanga elingenabuhlungu.
- 5
Letha izindololwane zakho ezimbanjeni zakho ezingezansi
Exhale bese udonsa izindololwane zakho emuva naphansi, ugcine isifuba sakho phezu kwephedi. Kunokuba udonse isibambo ngesandla sakho, cabanga ngengalo yakho engenhla idlula eduze nomzimba wakho, futhi uqinisekise ukuthi zombili izinsimbi zihamba ngesivinini esifanayo.
- 6
Yima ngaphambi kokuphakamisa ihlombe lakho bese ubuyela kancane.
Uma izindololwane zakho seziseduze nomzimba wakho futhi isibambo siseduze nezimbambo zakho ezingezansi, phumuza umzuzwana owodwa. Ngaphandle kokuphakamisa isifuba sakho noma ukuncikisa amahlombe akho kude kakhulu emuva, qondisa izingalo zakho isekhondi elingu-1 ukuya kwangu-2–3 bese uqala ukuphindaphinda okulandelayo ngaphambi kokuba i-lever ishaye isitobha.
SEAT & PAD
Ubude besihlalo nebanga lephedi lesifuba kuqala kunquma indlela yendololwane
Uma isihlalo siphansi kakhulu, izibambo zizophakanyiswa ukuphakama kwehlombe, okwenza izindololwane zakho zisakazeke kakhulu futhi imisipha yakho engenhla ye-trapezius ihileleke ngokweqile. Uma iphakeme kakhulu, isibambo singase sicwile ngaphansi kwesisu sakho, sigobise izihlakala noma senze umzimba wakho ushelele phambili. Qala ngesibambo endaweni ephakeme phakathi kwesifuba sakho esingaphansi nangaphezulu kwesisu.
Uma i-chest pad ikude kakhulu, izindololwane zizogoba kusukela ekuqaleni, zifinyeze ububanzi bokunyakaza. Uma iseduze kakhulu, ihlombe lizohudulelwa phambi komzimba lapho ingalo inwetshiwe, noma i-lever izothinta isitobha. Gcina i-sternum yakho igxile kuphedi futhi izingalo zakho zicishe ziqonde, amalunga akho ebangeni elithokomele.
Iphuzu elibalulekile: Imibandela yokuzama ngaso leso sikhathi: Bamba endaweni ephansi yokuphakama kwesifuba + ukuthintana kwe-sternum pad + izingalo cishe ziqonde kusukela ekuqaleni
SCAPULA & ELBOW
Izindwani zamahlombe aziqandisiwe futhi azicindezelwa indlela yonke.
Ngenkathi inweba ingalo, i-scapula ngokwemvelo iya phambili eduze nezimbambo, futhi ibuyela emuva nendololwane lapho idonsa. Ucwaningo lwakamuva lwemigqa ehlezi luthole ukuthi izimo ze-scapula ezilungisiwe futhi ezihamba ngokukhululekile zazifana namazinga ajabulisayo emisipha eminingi, umehluko obonakala kuphela kweminye imisipha namasegimenti.
Ngakho-ke, ukunyakaza okungenabuhlungu nokuvimbela ukunyakaziswa kwehlombe kusebenza kakhulu kunomyalo ‘wokugcina i-scapula ihlangene ngaso sonke isikhathi.’ Ukugcina izindololwane zakho zingama-degree angu-20–45 ukusuka enyameni yakho futhi zibheke ezimbanjeni zakho ezingezansi kwenza kube lula ngemisipha yakho yaphansi nemaphakathi nomhlane ukwenza ukudonsa okuvundlile ndawonye.
TROUBLESHOOTING
Ukwehliswa kwamahlombe kanye nokunqanyulwa kwephedi esifubeni kuvame ukuba yisimo noma inkinga yesisindo
Uma isibambo siphakeme kakhulu noma isisindo sisinda kakhulu, izindololwane zakho zizosakazeka emgqeni wehlombe futhi amahlombe akho azokhuphukela ezindlebeni zakho. Phakamisa isihlalo sakho, yehlisa isibambo esifubeni sakho esiphansi, futhi wehlise isisindo ukuze ugcine intamo yakho ibe yinde. Lokhu akusho ukuthi kufanele ugweme ngokuphelele ukusebenzisa imisipha yakho engenhla ye-trapezius, kodwa i-shoulder shrug akufanele ibuse ukunyakaza.
Uma isifuba sakho siphuma ku-pad futhi umzimba wakho uncike emuva njengoba udonsa, usebenzisa isisindo somzimba wakho ukusheshisa i-lever. Gcina ingcindezi ku-sternum yakho futhi ume lapho izindololwane zakho ziseduze ne-torso yakho. Ungagobi izihlakala zakho noma usunduze ingaphambili lamahlombe akho ukuze uwadonsele emuva.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Isihlalo siphansi futhi izibambo ziphakeme ngamahlombe.
- Lokho okubonayo
- Kusukela ekuqaleni, njengoba uphakamisa amahlombe futhi udonsa, izindololwane zakho zisakazeka kakhulu emgqeni wehlombe.
- Imbangela engaba khona
- Kungenzeka ukuthi usebenzise izinombolo zezihlalo ezifanayo nezomsebenzisi wangaphambili noma awuzange uhlole ubude besibambo.
- Indlela yokulungisa
- Phakamisa isihlalo sakho, qondanisa isibambo phakathi kwesifuba sakho esiphansi nesisu esingenhla, bese wehlisa izindololwane zakho ngaphansi komugqa wehlombe lakho.
Iphedi yesifuba ikude kakhulu noma iseduze kakhulu
- Lokho okubonayo
- Ngisho noma unweba ingalo yakho, indololwane yakho igobe kakhulu noma, ngokuphambene, ihlombe lakho lidonselwa phambili ngokweqile futhi i-lever ithinta isitobha.
- Imbangela engaba khona
- Angizange ngilungise ibanga le-pad ukuze livumelane nohlobo lomzimba wami.
- Indlela yokulungisa
- Shintsha i-pad noma indawo yesihlalo ukuze izingalo zakho zicishe ziqonde futhi amahlombe akho abe kude ngokukhululeka, futhi i-sternum yakho ihlezi phezu kwephedi.
Amabele aphuma kuphedi lapho edonsa
- Lokho okubonayo
- Ngokuphindaphinda ngakunye, i-torso yakho ihlehlela emuva bese kuba negebe phakathi kwephedi nesifuba sakho.
- Imbangela engaba khona
- Okwamanje awukwazi ukulawula isisindo ngezingalo zakho nangemuva, ngakho-ke usebenzisa isisindo somzimba wakho futhi ugxuma.
- Indlela yokulungisa
- Yehlisa isisindo futhi uqhubeke ucindezela i-sternum yakho ku-pad. Yima ebangeni ngaphambi kokuthi ukuthintana kwesifuba kunyamalale.
Izihlakala zigobele ngaphakathi noma emuva
- Lokho okubonayo
- Isibambo silenga phezu kweminwe, futhi ingemuva lesandla nengalo akwenzi umugqa owodwa.
- Imbangela engaba khona
- Kungenzeka ukuthi udonsa kanzima ngesandla kuphela, noma ukuphakama kwesihlalo akuhambisani nezinsimbi zesibambo.
- Indlela yokulungisa
- Beka isibambo sijule ngaphansi kwesandla sakho bese usonga isithupha sakho ukuze ugcine isihlakala esingathathi hlangothi. Futhi hlola izihlalo zakho futhi.
I-lever eyodwa ihamba kuqala
- Lokho okubonayo
- Ngaphambili, isibambo esisodwa sidonswa kuqala noma ukujula kokubuyisela kuhlukile kwesokunxele nakwesokudla.
- Imbangela engaba khona
- Ukulayishwa kwamadiski angakwesokunxele nangakwesokudla kuhlukile, noma uhlangothi olunamandla luthatha isivinini nobubanzi.
- Indlela yokulungisa
- Hlola i-disc futhi, yehlisa isisindo esisindweni esilawulekayo ohlangothini olubuthakathaka, futhi ulungise izibambo zombili zibe ukuphakama nesivinini esifanayo.
Khipha i-lever engxenyeni yokubuyisela
- Lokho okubonayo
- Ingalo inweba kungazelelwe bese i-disc noma i-lever ishaya isitobha, ikhiphe umsindo omkhulu.
- Imbangela engaba khona
- Ngacabanga kuphela ngesigaba sokudonsa njengokuphindaphinda, noma ukubamba kwami kwaqala ukukhathala.
- Indlela yokulungisa
- Nweba izingalo zakho imizuzwana engu-2–3 bese ume ngaphambi nje kwesivalo. Uma ulahlekelwa isivinini sokubuyisela, vala isethi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Band Ehlezi Raw
Funda izihlakala ezingathathi hlangothi, izindololwane eziphansi kanye nokunyakaza kwamahlombe ehlombe ngebhande elikhanyayo.
umugqa wedekhi elikhanyayo
Zijwayeze ukusetha isihlalo/iphedi kanye nesivinini esifanayo samaleveli azimele angakwesokunxele nangakwesokudla ngesisindo esingenziwa okungenani izikhathi eziyi-15.
1 isekhondi lokumisa isikhashana liphansi
Lapho isibambo sisondela ezimbanjeni ezingezansi, yima kancane umzuzwana owodwa ukuze uhlole ukuthintana kwephedi lesifuba nendawo yehlombe.
Imigqa yedekhi yokuphumula kancane
Nweba izingalo zakho imizuzwana engu-2–4 ukuze ufunde ukukhishwa kwemvelo kwe-scapula kanye nokubuyiselwa okulawulwayo kwe-lever.
Umugqa ohlangene womshini
Donsa i-lever eyodwa kuphela ukuze uhlole umehluko phakathi kwezinhlangothi ezingakwesokunxele nezingakwesokudla, kodwa gcina i-pelvis ephambene nesifuba ekujikelezeni ku-pad.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ingasetshenziswa izikhathi ezingu-1-3 ngesonto njengendlela yokunyakaza okuhambisanayo ekudonseleni okuyinhloko okuvundlile ekuqeqesheni emuva noma umugqa we-barbell, okubangela ukukhathala okukhulu emuva. Ngesethi yokuqala, hlola ukuphakama kwesibambo, ukuthintana kwephedi lesifuba, kanye ne-lever trajectory yesobunxele nesokudla ngesisindo esingenziwa okungenani izikhathi ezingu-15, futhi uqhubeke nesisindo esivumela ukuphindaphinda okungu-2-3 kuze kube sekupheleni.
inombolo
Iziqephu 8-12
Ukuthintana kwephedi esifubeni kanye nobubanzi obufanayo kwesokunxele nakwesokudla
setha
2–4 amasethi
60–120 imizuzwana yokululama phakathi kwamasethi
isivinini
1–2 isekhondi donsa, 1 ikhefu isekhondi, 2–3 imizuzwana ukubuya
Lawula ngaphandle kokungqubuzana kwe-lever
- Ngaphambi kwesethi yokuqala, hlola izikhonkwane zokulungisa, amaleveli, izibambo, amadiski angakwesokunxele nesokudla, namakholori, bese urekhoda izinombolo zesihlalo nephedi.
- Uma ugcina ukuthintana kwe-sternum pad, izihlakala ezingathathi hlangothi, izindololwane eziphansi, kanye nesivinini esifanayo ukusuka ohlangothini ukuya kwelinye kuzo zonke izimpinda, engeza impinda eyodwa kuseshini elandelayo.
- Ngemva kokushaya phezulu kwabaphindeli bakho oqondiwe kuyo yonke isethi, phakamisa womabili amadiski ngenani elifanayo. Uma kukhona ukuchezuka kwe-torso noma i-shoulder shrug, buyela esisindweni sangaphambilini.
Imibuzo evame ukubuzwa
Kufanele ngidonsele kuphi isibambo esifubeni sami?
Donsa isibambo esiphakathi nendawo phakathi kwesifuba sakho esingaphansi nangaphezulu kwesisu, uye ezimbanjeni zakho ezingezansi. Noma yiliphi iphuzu lapho izindololwane zakho ziseduze nomzimba wakho futhi ugcine ukuthintana kwesifuba kwanele.
Ingabe kufanele ngihlanganise amahlombe ami yonke indlela?
Asikho isidingo sokuyiphoqa yonke indlela noma ukuyikhiya kusukela ekuqaleni. Uma welula izingalo zakho, vumela amahlombe akho aqhubekele phambili ngokwemvelo, futhi uma uwadonsa, vumela amahlombe akho abuyele emuva phakathi kobubanzi obunganyakazi.
Ingabe akulungile ukuphelelwa amandla ezandleni zakho kuqala?
Imigqa iphinde isebenzise ama-biceps kanye nemisipha ye-brachialis, egoba izindololwane, ngakho-ke ukukhathala okuthile kwengalo kuyinto evamile. Uma izihlakala zakho zigoqene noma isifuba sakho siphuma ku-pad, yehlisa isisindo futhi uqondise kabusha indlela yakho yendololwane.
Ngingakwazi ukusebenzisa zombili izinsimbi ngengalo eyodwa?
Ungakwazi, kodwa i-torso yakho ne-pelvis akufanele ijikeleze lapho idonsa ngakolunye uhlangothi. Bamba iphedi noma ubambe isibambo ngesandla sakho esiphambene futhi usebenzise isisindo uhlangothi lwakho olubuthakathaka olungakwazi ukusilawula.
Uma nginokungakhululeki emuva, ngingayisebenzisa esikhundleni semigqa ye-barbell?
Ukwesekwa kwesifuba kunganciphisa isidingo sokugoba, kodwa akuphathi imbangela yobuhlungu bakho noma kuqede yonke i-back strain. Uma izimpawu ziphinda zivela, yeka ukuzivocavoca futhi ufune ukuhlolwa kochwepheshe.
Ubufakazi nezinkomba
- 1. Lehman et al. - Umsebenzi wemisipha ngokunyakaza kokuqeqeshwa kwe-lat, kufaka phakathi imigqa ehlezi
- 2. U-Dos Anjos et al. - Ukusebenza kwemisipha ye-trapezius ephezulu kanye nempendulo ye-EMG phakathi nemigqa ehlezi
- 3. Carangelo et al. - Ukuqhathaniswa kwe-high-density electromyography yemigqa ehlezi ye-scapular ehleliwe nekhululekile.
- 4. Fenwick et al. - Ukusebenza kwemisipha ye-trunk kanye nokunyakaza komgogodla / umthwalo ngesikhathi sokunyakaza kwemigqa ehlukene
- 5. Youdas et al. - Ukusebenza kwamahlombe nesiqu somugqa ohlanekezelwe kanye nomugqa ovundlile weketango elivulekile
