DUMBBELL ARNOLD SWING
Isivivinyo sokushwiba esishukumisa ngamandla yonke imisipha yehlombe ukuze kwandiswe umphumela wokumpompa futhi kwakhe umphumela wezinhlangothi ezintathu ehlombe.
Yima uqonde, ubambe i-dumbbell elula ezandleni zombili. Swayipha ama-dumbbell phambi komzimba wakho ukuze uwaphakamise, bese uwajikijela emuva emaceleni njengoba uwehlisa. Inyakaza ngesigqi, ixhuma kahle imikhondo yangaphambili neyaseceleni. Qinisa umgogodla wakho ukuze unciphise ukunyakaziswa kwe-torso futhi usebenzise ukunwebeka kwemisipha yakho yehlombe.
- Imisipha eyinhloko
- I-Anterior Deltoid · I-Lateral Deltoid
- Imisipha esekelayo
- I-Deltoid Yasemuva · I-Upper Trapezius · I-Core
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Dynamic Shoulder Flexion kanye Nokuthunjwa
Ingabe ingcono kunokwenyuswa okuvamile?
Hhayi kangcono, kodwa inhloso ehlukile. Ukukhushulwa okuvamile kulungele ukuhlukaniswa okuqondile, futhi ukushwiba kuka-Arnold kuhle ekukhuthazeni okuguquguqukayo nokumpompa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Isimo esilungile
Bamba i-dumbbell elula futhi ume lapho uyinakile. Gobisa amadolo akho kancane kakhulu ukuze uqinisekise ukuzinza komzimba okuphansi.
- 2
I-Front Swing
Swayipha futhi uphakamise ama-dumbbell phambi komzimba wakho uwayise ezingeni lamehlo. Sebenzisa amandla ama-deltoid akho angaphambili.
- 3
I-Lateral Swing
Yehlisa ama-dumbbell bese uwaphakamisela ezinhlangothini zombili usebenzisa i-bounce. Khomba ama-deltoid angemuva.
- 4
Ukuphindaphinda okunesigqi
Ixhuma ukunyakaza okuya phambili nangaseceleni ngaphandle kokuma futhi ikuphinda ngesivinini esingaguquki.
DYNAMIC TENSION
Sebenzisa ukunwebeka, hhayi ukuhlehla
I-Arnold Swing ibandakanya ukunyakaza okunamandla kunokukhuphuka okuvamile. Ngalesi sikhathi, kunokuba nje uphonsa isisindo, udinga ukusebenzisa 'i-elasticity' eshintsha ngokushesha phakathi kwe-eccentric kanye nokufinyela okugxilile komsipha.
Le ndlela ibeka umthwalo omkhulu we-metabolic emisipha yehlombe, ikhuthaza i-hypertrophy yemisipha, futhi iphumelela kakhulu ekwephuleni imingcele phakathi kwengaphambili nezinhlangothi zehlombe futhi igcwalise ivolumu iyonke. Isisindo esilawulekayo kunesisindo esiphakeme ngokungenangqondo sibalulekile.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina i-Dumbbell Arnold Swing iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-deltoid yangaphambili · i-deltoid ye-lateral ikhiqiza ukunyakaza ngenkathi i-deltoid yangemuva · i-trapezius ephezulu · isisekelo esisekela 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-Dumbbell Arnold Swing kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu obuhlangene.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukubuyela emuva okweqile
- Lokho okubonayo
- Umnyakazo lapho ukhalo lugotshwe emuva naphambili ngokucijile ukuze kunyuswe isisindo.
- Imbangela engaba khona
- Ukungezwani komzimba noma isisindo esiningi kakhulu.
- Indlela yokulungisa
- Qinisa imisipha yakho yesisu ukuze uqinise umgogodla wakho, futhi ugxile kuphela ekuhambeni kwamalunga akho ehlombe.
Shrug
- Lokho okubonayo
- Isimo lapho amahlombe ephakama ebheke ezindlebeni futhi imisipha ye-trapezius isetshenziswa ngokweqile lapho ishwibeka.
- Imbangela engaba khona
- Ukungabikho kwamandla okwehlisa ihlombe.
- Indlela yokulungisa
- Cindezela amahlombe akho phansi futhi uwagcine eqinile, bese wenza sengathi ulahla izingalo zakho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ingalo eyodwa u-Arnold Swing
Yenza ingalo eyodwa ngesikhathi ukuze ukhuphule ukugxila futhi wakhe ukuqina okukhulu komgogodla.
Uhlezi u-Arnold Swing
Yenziwa ihlezi ebhentshini, isusa ngokuphelele ukubandakanyeka komzimba okuphansi futhi ihlukanise amahlombe.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
I-Arnold Swing isikhali esiyimfihlo esiveza umphumela wezinhlangothi ezintathu zamahlombe akho. Kubalulekile ukuthola isigqi esifanele.
Imvamisa
2-3 izikhathi ngesonto
Beka maphakathi noma ekugcineni kwendlela yakho yehlombe ukuze uthole iphampu.
Ivolumu
3~4 amasethi, 15~25 izikhathi
Umgomo uwukukhathala ngokuphelele imisipha yehlombe ngokuphindaphinda okuphezulu.
- Gcina ukubambelela ngokuqinile ukuze ungalokothi ulahlekelwe isisindo.
- Gcina izindololwane zakho zigobe kancane phakathi nokunyakaza.
- Bheka amehlo akho ngqo phambili futhi ugcine ukuphefumula kwakho kuqinile.
Imibuzo evame ukubuzwa
Yisiphi isisindo esifanele?
Ngincoma ukuthi uqale ngesisindo esilula kancane kunalokho ojwayele ukukwenza uma uphakamisa uhlangothi.
