DUMBBELL FRONT RAISE
Ukuzivivinya ukuze udale umugqa wehlombe oqinile, onezinhlangothi ezintathu wangaphambili ngokuhlukanisa imisipha yangaphambili ye-deltoid.
Bamba i-dumbbell ngezandla zombili bese uyibeka phambi kwamathanga akho. Yima uqonde izinyawo zakho zihlukene ngobubanzi behlombe kanye nenkathi yakho emaphakathi. Izindololwane zakho zigobe kancane, phakamisa ama-dumbbell ukuya ezingeni lamehlo. Izwa i-deltoid yangaphambili ifinyela phezulu, bese ubuyela kancane futhi ngokulawulayo endaweni yokuqala.
- Imisipha eyinhloko
- I-Anterior Deltoid
- Imisipha esekelayo
- Lateral Deltoid · Upper Trapezius
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukuguquguquka Kwehlombe
Ngingakwazi ukusebenzisa i-barbell?
Yebo, ama-barbell angaphambili aphakamisa angakwazi ukuphatha izinsimbi ezisindayo, kodwa anikeza inkululeko encane yesandla nehlombe kunama-dumbbell.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Isimo esilungile
Bamba i-dumbbell bese uyibeka phambi kwamathanga akho. Nweba isifuba sakho futhi uzinzise amahlombe akho.
- 2
Phakamisa uye phambili
Ngezindololwane zakho ezigobile kancane, phakamisa ama-dumbbell phambi komzimba wakho ukuya ezingeni lamehlo.
- 3
I-Apex Contraction
Yima kancane endaweni ephakeme kakhulu, uzwe ukukhuthazwa okuqinile kwemisipha yangaphambili ye-deltoid.
- 4
Yehlisa ijubane
Ngokumelene namandla adonsela phansi, yehlisa kancane ama-dumbbell ngaphambi kwamathanga akho.
GRIP VARIATIONS
Izinguquko ekukhuthazeni kuye ngokubamba
I-'neutral grip', lapho izintende zibhekene khona, ibeka ingcindezi encane emalungeni ehlombe futhi ilungele ukugxila emisipha ye-deltoid yangaphambili.
I-'overhand grip', izintende zibheke phansi, ingase ikhuthaze ukusebenzelana okuthe xaxa kwe-lateral deltoids kanye nama-deltoid angaphambili.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina i-Dumbbell Front Raise iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-deltoid yangaphambili ikhiqiza ukunyakaza ngenkathi i-lateral deltoid · upper trapezius 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 i-Dumbbell Front Phakamisa kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukusebenzisa i-recoil yomzimba
- Lokho okubonayo
- Ukunyakaza lapho umzimba ongaphezulu unyakaziswa emuva naphambili futhi uphakanyiswe sengathi uphonsa isisindo.
- Imbangela engaba khona
- Isisindo sikhulu kakhulu ukuthi singaphakanyiswa ama-deltoid angaphambili kuphela.
- Indlela yokulungisa
- Yehlisa isisindo futhi wenze lokhu ngomhlane wakho obondeni, noma uqinise umzimba wakho ongaphezulu ngomgogodla oqinile.
Ukubandakanyeka okweqile kwemisipha ye-trapezius
- Lokho okubonayo
- Isenzakalo lapho amahlombe anyakaziswa futhi adonselwa ezindlebeni lapho ephakamisa ama-dumbbell.
- Imbangela engaba khona
- Amandla anganele okwehlisa ihlombe (ukudangala kwe-scapula).
- Indlela yokulungisa
- Cindezela amahlombe akho ngomuzwa wokuwagcina ekude nezindlebe zakho futhi uthumele izingalo zakho kuphela phambili.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Alternate Front Raise
Enza ingalo eyodwa ngesikhathi ukuze ukhuphule ukugxilisa ingqondo futhi unikeze ukuzinza okukhulu kwe-torso.
I-Incline Dumbbell Front Phakamisa
Idlalwa ilele ebhentshini eliseceleni ukuze ibeke ukungezwani okukhulu kuma-delts angaphambili kulo lonke uhla lokunyakaza.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ukuphakanyiswa kwangaphambili kuwumsebenzi oqedela umugqa ongaphambili wamahlombe. Kunconywe ukwenza ngemuva kokucindezela ihlombe.
Imvamisa
1-2 izikhathi ngeviki
Imisipha yangaphambili ye-deltoid isetshenziswa kakhulu ngesikhathi sokuvivinya umzimba (cindezela), ngakho ifaneleka njengomsebenzi osizayo.
Ivolumu
3 amasethi, 12-15 izikhathi
Khetha izisindo ezigxile ekuhlukaniseni nasekumpompeni ama-delts angaphambili kunezinsimbi ezinzima.
- Lapho wehlisa ama-dumbbell, yima ngaphambi nje kokuthi athinte amathanga akho futhi ugcine ukungezwani.
- Gcina izihlakala zakho zingathathi hlangothi futhi zingagobile.
- Bheka ngqo phambili bese udonsa isilevu sakho.
Imibuzo evame ukubuzwa
Ingabe ngidinga ukwelula izingalo zami ngokugcwele?
Ukwelula nokukhiya izindololwane zakho ngokugcwele kungafaka ubunzima emalungeni akho. Kuphephile ukugcina ukugoba okuncane kakhulu.
