DUMBBELL KICKBACK
I-Dumbbell kickback iyisivivinyo esinemininingwane engcono kakhulu ekhulisa ukufinyela okuphezulu kwama-triceps kusetshenziswa ukumelana namandla adonsela phansi.
I-Dumbbell kickback wumsebenzi wokuzihlukanisa oqinisa i-triceps ngokugoba umzimba ongenhla, ukulungisa izindololwane, nokwelula izingalo zibheke emuva. Ikakhulukazi, imisipha ye-triceps ifinyela kakhulu lapho ingalo inwetshwe ngokugcwele, okwenza iphumelele kakhulu ekukhipheni incazelo nemininingwane ngemuva kwengalo. Kunokuba ubambe izinsimbi ezisindayo, kubalulekile ukuzwa ukuma okulungile nokufinyela ngezisindo ezilula, futhi kutuswa ukusebenzisa ibhentshi ukuze ugcine ukuqina komzimba ophezulu.
- Imisipha eyinhloko
- I-Triceps (ikhanda elingemuva, ikhanda eliphakathi)
- Imisipha esekelayo
- Ihlombe Emuva
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Isandiso sendololwane
Ingabe kungcono ukusebenzisa isisindo esindayo?
Cha, i-kickback inzima ngokwesakhiwo ukuphatha isisindo esiphezulu. Kungcono kakhulu ukuzwa ukusikwa okulungile ngesisindo esincane.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Yehlisa umzimba wakho ongaphezulu ukuze uzilungiselele
Beka isandla esisodwa nedolo ebhentshini, noma ugobe okhalweni ukuze umzimba wakho ongaphezulu uhambisane nomhlabathi. Bamba i-dumbbell esandleni sakho esiphambene.
- 2
Ukulungiswa kwendololwane nokuma kwayo
Beka indololwane yengalo ubambe i-dumbbell eceleni kwakho bese uyiphakamisa ukuze ihambisane nomhlabathi. Izindololwane zakho kufanele zihlale zimile phakathi nomnyakazo.
- 3
Nweba ingalo emuva (hoxisa)
Exhale futhi uqondise izingalo zakho emuva ngezindololwane zakho njenge-eksisi. Gxila ekuzweni i-triceps yakho icindezeleke ngokugcwele.
- 4
Buyela kancane (khululeka)
Homa bese ubuyela kancane endaweni yokuqala, ulawula isisindo sama-dumbbell. Qaphela ukuthi ungavumeli izindololwane zakho ziwele phansi.
KICKBACK PEAK CONTRACTION
Amandla e-Apex Contraction
Ukhiye we-dumbbell kickback 'ukufinyezwa kwe-peak', okuma isekhondi elingu-1 ukuya kwangu-2 lapho ingalo inwetshiwe ngokugcwele. I-triceps ifinyezwa kakhulu njengoba unweba izingalo zakho emuva, umelana namandla adonsela phansi udonsa ama-dumbbell phansi. Ngalesi sikhathi, uma uzungezisa isihlakala sakho ngaphandle kancane (ukuzungezisa kwangaphandle), unganikeza ukukhuthazwa okunamandla ekhanda elingaphandle le-triceps.
Iphutha elivamile ukusebenzisa i-recoil indololwane ishwibeka phezulu naphansi. Izindololwane zakho kufanele zimiswe kube sengathi zishiselwe emaceleni akho, futhi ingalo yakho kuphela (ingalo engezansi) okufanele ihambe ngendlela eyifeni. Uma isisindo sisinda kakhulu, ngeke ukwazi ukuzinzisa izindololwane zakho, ngakho-ke qiniseka ukuthi ukhetha isisindo esikuvumela ukuthi ulawule ukunyakaza kwemisipha.
RANGE, LOAD & TEMPO
Khetha ububanzi nokulayisha okugcina i-Dumbbell Kickback iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-triceps (ikhanda elingemuva, ikhanda eliphakathi) likhiqiza ukunyakaza ngenkathi ihlombe elingemuva lisekela 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 Kickback kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukwehla kwendololwane
- Lokho okubonayo
- Isenzakalo lapho indololwane yehlela phansi iye phansi lapho ingalo inwetshiwe.
- Imbangela engaba khona
- Ukuntuleka kwamandla e-triceps noma ukuxega kwemisipha yehlombe yangemuva.
- Indlela yokulungisa
- Yenza ukunyakaza ngenkathi ugcina umuzwa wokuphakamisela izindololwane zakho phezulu ngemuva kwakho.
Vumela i-recoil (swing)
- Lokho okubonayo
- Ukunyakaza kokushwiba i-dumbbell emuva naphambili njengokungathi ushwiba i-pendulum.
- Imbangela engaba khona
- Igxile ekuphindaphindweni okusheshayo.
- Indlela yokulungisa
- Uma wehla, lungisa i-angle angle yakho ukuze ingadluli ama-degree angama-90 ukuze uqede noma yiziphi izindawo zokushuba.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Cable Kickback
Isebenzisa ikhebula ukuze igcine ukumelana njalo nakho konke ukusebenza.
Zombili izingalo dumbbell kickback
Bamba ama-dumbbell ngezandla zombili futhi wenze kanyekanye ukuze unciphise isikhathi futhi ukhuphule ukusebenzelana okubalulekile.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
I-Dumbbell kickbacks kuwukuzivocavoca okunembayo okwandisa ukuchazwa kwe-triceps. Ungakhohlwa ukumisa isikhashana endaweni yokufinyela.
Imvamisa
2-3 izikhathi ngesonto
Kunconyiwe njengokuzivocavoca kokugcina kumjikelezo wakho wokuzivocavoca we-triceps.
Ivolumu
amasethi ama-3, izikhathi eziyi-12 kuye kweziyi-15
Lokhu kuwumsebenzi wokuzihlukanisa, ngakho-ke sebenzisa ukuphindaphinda okuphezulu ukuze wandise umuzwa wokupompa.
- Khama ama-dumbbell ngokuqinile ukuze ugweme ukugoba izihlakala zakho.
- Gcina intamo yakho ingathathi hlangothi ngokubheka phansi kancane phambi kwakho.
- Hofulela ngaphandle lapho welula izingalo zakho futhi uhogele umoya lapho uzigoba.
Imibuzo evame ukubuzwa
Kufanele ngilule izingalo zami kude kangakanani?
Ukufinyela okuphezulu kufinyelelwa ngokunweba izingalo zakho ngokugcwele zize ziqondane nomhlabathi noma ukuphakama kancane.
