DECLINE DUMBBELL PRESS
Vikela ihange, lawula izinsimbi, bese ucindezela ibanga elingenabuhlungu—ungawashiyi ama-dumbbell.
Setha ibhentshi eliphansi libe i-engeli enesizotha futhi uqinisekise ukuthi ihange lomlenze likhiyiwe ngaphambi kokuthinta ama-dumbbell. Misa indlela yokungena ephephile futhi uphume: hlala ne-dumbbell ngayinye emathangeni akho, buyela emuva ngaphansi kokulawula, futhi uqedele ngokubuyisela zombili izinsimbi emathangeni akho noma endaweni ezinzile. Cindezela ngezihlakala ezingathathi hlangothi, indawo yehlombe ehlehliwe ezinzile, nezindlela zendololwane ezizizwa zikhululekile. Sebenzisa ububanzi obungenabuhlungu, obulawulekayo—akukho ukujula kwendawo yonke, ukukhiya ngaphandle, noma i-engeli yebhentshi esebenzayo. Lokhu kuhluka kokwenqaba akubonisi ukugcizelela okukhethiwe kwesifuba esiphansi futhi akuphephile ngokwemvelo noma kuphakeme kunomshini wokunyathelisa ophansi noma we-incline.
- Imisipha eyinhloko
- I-Pectoralis enkulu
- Imisipha esekelayo
- Triceps · anterior deltoids
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Kwenqabile ukucindezela okuvundlile
Ingabe ukucindezela kwe-dumbbell yokwehla kungcono kwesifuba esingaphansi?
Akunjalo. Nakuba i-engeli yokwehla ingashintsha ukumelana ne-torso, lokhu kuhluka akubonisi ukuthuthukiswa okukhethiwe kwesifuba esiphansi futhi akungcono ngokwemvelo kunokucindezela okuphansi noma okuqondile. Khetha okuhlukile ongakwazi ukukulayisha futhi ukulawule ngokunethezeka.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Setha ibhentshi nehange
Khetha ukwenqaba okuncane. Hlola i-hardware yebhentshi, qinisa ukulungisa, bese usetha amarola emilenze ukuze ama-shins akho aqine ngaphandle kokucindezela okubuhlungu. Hlola ukudonsa phansi ukuze ibhentshi lingasheleli.
- 2
Beka ama-dumbbells ngokuphepha
Hlala ekugcineni kwebhentshi, beka i-dumbbell ngayinye iqonde emathangeni akho, futhi ubambe ngokuqinile. Ungami ubambe i-dumbbell evulekile noma uhlale uphethe insimbi eyodwa kuphela esandleni.
- 3
Jikela endaweni yokuqala
Imilenze yakho ivikelekile, yehlela phansi kuphedi ngenkathi uqondisa izinsimbi ezingeni lesifuba. Hlehlisa futhi ucindezele ngobumnene amahlombe akho, gcina umgogodla omaphakathi nephedi, bese usetha ukubamba okungathathi hlangothi kwesihlakala ngezingalo eziseduze nokuma mpo.
- 4
Lawula ukwehla
Hofuza bese wehlisa ama-dumbbell ngasesifubeni esingezansi/ngaphezulu kwesisu nge-arc encane. Gcina amahlombe ahoxisiwe futhi uvumele izindololwane zilandelele ngendlela enethezekile—gwema ukuvutha okuphoqelekile. Yima ekujuleni okungenabuhlungu, okulawulekayo.
- 5
Cindezela ngaphandle kokuphoqa ukukhiya ngaphandle
Khipha umoya bese ucindezela izinsimbi phezulu endleleni ecishe iqonde phezu kwesifuba esingezansi. Gcina izihlakala zingathathi hlangothi, ungagxumi, futhi ugweme ukukhiya okuqinile uma izindololwane noma amahlombe akho engathandi.
- 6
Qeda ngokuphuma okuhleliwe
Ngemuva kwe-rep yokugcina, buyisela izinsimbi ngaphansi kokulawula endaweni yokuqala, bese emathangeni akho. Hlala nezinsimbi emilenzeni yakho noma uzibeke endaweni ekhethiwe ezinzile. Ungalokothi ulahle ama-dumbbells. Uma ukuphuma okuphephile kungenakwenzeka, khetha umthwalo omncane noma ukuzivocavoca okuhlukile.
LOWER PEC FOCUS
Setha ukwehla okuncane futhi ukhiye ihange ngaphambi kokuphatha isisindo
Sebenzisa ukwehla okuncane futhi uhlole yonke indawo yokuxhumana: i-hardware yebhentshi, ukuqina kwephedi, amarola okuhanjwa ngayo, nokubamba phansi. Ama-shins akho kufanele avikeleke ngaphansi kwama-roller ngaphandle kokucindezela okubuhlungu noma ukushelela.
Hlola ihange lomlenze nge-bodyweight kuqala. Uma ihange linyakaza ngaphansi komthwalo, ungaqhubeki—lungisa noma ukhethe esinye isiteshi. Isisekelo esizinzile sivumela i-torso yakho ukuthi ihlale ingathathi hlangothi ngenkathi amahlombe akho ebekwe ngokuqinile ngokumelene nephedi.
Iphuzu elibalulekile: Khiya imilenze yakho; hlola ihange ngaphambi kokuthi ulale.
SHOULDER PATH
Hoxisa i-scapulae futhi ugcine ithrekhi yendololwane engathathi hlangothi, enethezekile
Setha ukuhlehla kwe-scapular okuthambile nokucindezeleka okuncane ukuze udale isisekelo esizinzile kuphedi, ehambisana nesiqondiso se-NASM sokwehla okulawulwayo, umgogodla ongathathi hlangothi, kanye nobubanzi obukhawulelwe ukuhamba noma yibuphi ubuhlungu behlombe/ukuncinza.
Cindezela ngezihlakala ezimaphakathi nezingalo ezihlala eduze nokume mpo, ziqondise ama-dumbbell ku-arc encane phezu kwesifuba esingezansi. Vumela i-engeli yendololwane nokuvuleka ukuze kuzinze lapho izwakala inamandla futhi ingenabuhlungu—gwema ukuphoqelela ukujula kwendawo yonke noma ukukhiya ngaphandle, futhi ulungise ukwehla ukuze kube nokunethezeka kunomthetho ongashintshi.
Iphuzu elibalulekile: Pakisha amahlombe; qondisa izinsimbi-hhayi amalunga akho-ngobubanzi o boakho.
DUMBBELL EXIT
Hlela ukungena futhi uphume-emathangeni kuqala, bese ubeka phansi noma i-rack
Qala ukuhlala ngezinsimbi emathangeni akho, bese ubuyela emuva ngaphansi kokulawula. Qeda ngokubuyisela zombili izinsimbi emathangeni akho noma endaweni yokuphumula ezinzile, ekhethiwe. Ungalokothi ulahle ama-dumbbell noma uzame i-handoff eyingozi engagadiwe.
Uma ukuphakama kwebhentshi lakho, ukwehla, noma ihange kwenza ukuphuma okuphephile kube nzima, sebenzisa umthwalo ongasindi, lungisa ukusetha, noma khetha okunye ukuvivinya umzimba okunokuqala/ukuphela okuphephile kwakho.
Iphuzu elibalulekile: Buyisela zombili izinsimbi emathangeni akho-ungawashiyi.
RANGE, LOAD & TEMPO
Khetha ububanzi nokulayisha okugcina i-Decline Dumbbell Press iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-pectoralis eyinhloko ephansi (ikhanda lomgogodla) likhiqiza ukunyakaza ngenkathi i-triceps · i-deltoids yangaphambili isekela ukuqondanisa okufanayo kusukela ekuphindaphindweni kokuqala kuya 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-Decline Dumbbell Press kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ihange lomlenze elingavikelekile noma ibhentshi elishelelayo
- Lokho okubonayo
- Umzimba wakho ukhukhuleka phansi kwephedi noma ama-shins akho ashelele ngaphansi kwama-roller ngesikhathi sokuphindaphinda.
- Imbangela engaba khona
- Izingxenyekazi zekhompuyutha ezixegayo, amarola angalungiswanga kahle, noma ukudonsa phansi okuphansi.
- Indlela yokulungisa
- Qinisa ukulungiswa, beka kabusha ama-roller kahle phezu kwama-shins, hlola ukusetha ngaphansi kwesisindo somzimba, futhi uqinisekise ukuthi izinyawo zebhentshi zibamba phansi ngaphambi kokuphakamisa.
Ukuvuleka kwendololwane okwedlulele
- Lokho okubonayo
- Izindololwane zisondela ku-90° ukusuka enyameni futhi amahlombe azwakala encinza ngaphansi.
- Imbangela engaba khona
- Ukujaha ukunwebeka okukhulu noma ukukopisha indlela ye-barbell engahambisani namahlombe akho.
- Indlela yokulungisa
- Beka i-engeli enethezekile futhi uqondise izingalo eziseduze nezime mpo nezihlakala ezingathathi hlangothi; yima ekujuleni okungenabuhlungu.
Izihlakala ezigoqiwe noma ezigobile
- Lokho okubonayo
- Amaqupha abheke emuva ngasebusweni bakho futhi izinsimbi zikhukhuleka phezu kwezihlakala.
- Imbangela engaba khona
- Ukubamba ama-dumbbell phansi kakhulu entendeni yesandla noma ukuwayeka agingqike ngesikhathi sokwehla.
- Indlela yokulungisa
- Misa isibambo phakathi kwesandla, beka isihlakala ngaphansi kwensimbi, bese ubamba isandla esihlakaleni sonke.
Ukugxuma noma ukusheshisa ukwehla
- Lokho okubonayo
- Ama-Dumbbell acofa kakhulu ku-torso noma ulahlekelwa indawo yehlombe ngezansi.
- Imbangela engaba khona
- Umthwalo unzima kakhulu noma i-tempo ayilawuleki.
- Indlela yokulungisa
- Sebenzisa ukwehla okunensayo kwamasekhondi angu-2–3, misa isikhashana ngaphezu nje kokujula kwakho okunethezekile uma kudingeka, futhi wehlise umthwalo kuze kube yilapho ukulawula kuvumelana.
Ukuphuma okungaphephile noma ama-dumbbell awehlile
- Lokho okubonayo
- Ujikijela izinsimbi phansi ngemva kwe-rep yokugcina.
- Imbangela engaba khona
- Alukho uhlelo lokuphuma, ukukhathala okudlulele, noma ubude/i-engeli engalungile.
- Indlela yokulungisa
- Hlela ukubuyisela izinsimbi emathangeni akho noma i-rack ezinzile. Uma ungeke ukwazi, khetha izisindo ezilula noma okunye ukuvivinya umzimba okuvumela ukuphela okuphephile.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Layisha kuphela ngemva kokulawula okuthembekile
Uma ungakwazi ukuqedela ukuphindaphinda okubushelelezi okungu-8–12 ngesethi ngayinye ngaphandle kokulahlekelwa ukuma kwehlombe noma ukungathathi hlangothi kwesihlakala, khulisa isisindo ngezinyathelo ezincane.
I-Tempo noma cindezela cindezela
Sebenzisa ukwehla kwamasekhondi angu-2–3 kanye nokumisa isekhondi elingu-1–2 ngenhla nje kwendawo yakho ephansi enethezekile ukuze uqinise ukulawula ngaphandle kokuphoqelela ububanzi.
Ukucindezela kokwehla kwengalo eyodwa (ukukhanya)
Cindezela insimbi eyodwa ngesikhathi ngenkathi ugcina ihlombe kanye nokuzinza kwe-hip ukuze uphonsele inselelo inselelo ephikisana nokujikeleza nokulawula. Gcina imithwalo yonge.
Ibanga ongaba ngalo
Khulisa kancane kancane ukujula kuphela uma kungenabuhlungu futhi kuzinzile. Ungaphoqi i-universal chest-touch noma i-hard lockout—sebenzisa ububanzi obubekezelelwa amahlombe akho.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa ukucindezela kwe-dumbbell yokwenqaba njengenye yezinketho zakho zokucindezela okuvundlile isonto lonke. Khetha umthwalo ongakwazi ukuwulawula ngobubanzi obungenabuhlungu obunamahlombe aqinile nezihlakala ezimaphakathi; gwema imithwalo ebeka engcupheni ukuphuma kwakho okuhlelelwe.
I-Reps
8–12
Khetha umthwalo oshiya ukuphindaphinda okungu-1-3 kubekiwe.
Amasethi
2–4
Imbalwa yokwenza amakhono; okwengeziwe ngevolumu ephezulu yangeviki uma ukululama kuvumela.
Inqubekelaphambili
+1–2 impinda
Okokuqala engeza ama-reps phakathi kwebanga, bese ukhuphuka umthwalo omncane lapho wonke amasethi eqinile.
- Zifudumeze ngamasethi e-ramping angu-1–3 ukuze uguqe indlela futhi uqinisekise ukuvikeleka kwehange.
- Misa noma iyiphi isethi ngokushesha ukuze uthole ubuhlungu behlombe, isifuba, indololwane, noma isihlakala—noma uma ulahlekelwa isikhundla noma ukuphepha kwehange.
- Hlela ukuphuma kwakho ngaphambi kokuba uqale; uma ungakwazi ukuqeda ngokuphepha, yehlisa umthwalo noma khetha umshini ohlukile.
Imibuzo evame ukubuzwa
Iyiphi i-engeli yokwehla okufanele ngiyisebenzise?
Qala ngokuncipha okuncane futhi ulungise ukunethezeka nokulawula. Ayikho i-engeli ehamba phambili yomhlaba wonke—sebenzisa okuvumela ububanzi obungenabuhlungu, ukuma kwehlombe okuzinzile, nokungena/okuphumayo okuphephile.
Ngidinga i-spotter noma i-handoff?
Hlela ukulawula ukungena kwakho futhi uphume ngokubeka izinsimbi emathangeni akho. Gwema ama-handoffs ayingozi angagadiwe. Uma ungakwazi ukuphatha ukusetha ngokuphepha, yehlisa umthwalo noma khetha okokusebenza okuhlinzeka ngokuqalisa nokuqeda okuphephile (isb., imishini noma ibha enezokuphepha).
