TWO-DUMBBELL PULLOVER
I-dumbbell pullover ayikona mayelana nokujula-imayelana nokulawula i-arc yakho kokubili ama-dumbbell kanye nesiqu sakho ndawonye.
Lo mhlahlandlela uhlanganisa i-pullover ene-dumbbell emibili eboniswe ekuboniseni ukunyakaza, eyenziwa ilele ngobude ebhentshini ne-dumbbell eyodwa esandleni ngasinye. Ngenxa yokuthi kufanele uzinzise ama-dumbbell angakwesokunxele nakwesokudla ngokuhlukana, idinga umthwalo olula kunenguqulo evamile ye-single dumbbell ephethwe ngezandla zombili. I-pullover inyakazisa izingalo ukusuka phezulu ukuya ku-torso futhi ihilela i-pectoralis enkulu kanye ne-latissimus dorsi ndawonye, kodwa ayihlukanisi ngokugcwele noma yimuphi umsipha owodwa. Ubufakazi obuqondile be-EMG buvela ocwaningweni oluncane lwe-barbell pullover, ngakho-ke kunokuba umemezele isifuba noma ukuzivocavoca emuva, sebenzisa ngokusekelwe ebangeni eliphephile lehlombe kanye ne-arc ephindaphindiwe.
- Imisipha eyinhloko
- I-Pectoralis enkulu
- Imisipha esekelayo
- Latissimus dorsi · serratus anterior · upper-arm stabilizers
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukunwetshwa kwehlombe nokuguquguquka
Kungani ama-dumbbell amabili esikhundleni se-dumbbell eyodwa evamile?
Ngoba ukuboniswa kokunyakaza kuleli khasi kusebenzisa ukuhluka nge-dumbbell eyodwa esandleni ngasinye. Ama-dumbbell amabili anzima, ngoba uhlangothi ngalunye kufanele luzinziswe ngokuzimela. Uma umusha ekuhambeni noma ukuthola ibhalansi kunzima, qala nge-dumbbell eyodwa ebanjwe ezandleni zombili.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Thola womabili ama-dumbbell endaweni ngokuphepha
Hlala nama-dumbbell amabili alula ame emathangeni akho kunokuba kuzinhlangothi zombili zebhentshi. Sebenzisa idolo lakho ukuze uwalethe esifubeni sakho esisodwa ngesikhathi njengoba ulele emuva, noma ube nomlingani wakho akunikeze. Ungalokothi ukhethe ama-dumbbell phansi ngemuva kwekhanda lakho.
- 2
Khiya izindawo oxhumene nabo ebhentshini
Beka ikhanda lakho, umhlane, ne-pelvis ebhentshini izinyawo zombili phansi. Beka izimbambo phezu kwe-pelvis, qinisa isisu, bese uletha ama-dumbbell phezu kwesifuba sakho. Izintende zibhekane futhi izihlakala zihlala ziqondile.
- 3
Setha i-engeli yendololwane kanye nesikhala se-dumbbell
Ungakhiyeli izindololwane ngaphandle; bamba ukugoba okuthambile bese uqondanisa i-engeli ohlangothini ngalunye. Gcina ama-dumbbell amabili ehambisana cishe ububanzi behlombe ukuze angashayisani noma akhukhulekele ngaphandle.
- 4
Yehlisa womabili ama-dumbbell ku-arc efanayo
Adonse umoya bese uhambisa izingalo zombili phezulu ngesikhathi esisodwa. Bamba i-engeli yendololwane cishe njalo futhi uvumele ama-dumbbell adlule ebusweni bakho abheke ngemuva kwekhanda lakho, ame ngaphambi kokuba izimbambo ziphakame noma ingaphambili lehlombe lingakhululeki.
- 5
Buyisela i-arc phezu kwesifuba sakho
Gcina ingcindezi esiswini nasezinyaweni njengoba ubuyisela womabili ama-dumbbell ngendlela efanayo phezu kwesifuba. Ungawadonsi ngokugoba izindololwane noma ngokuhlwitha umhlane ophansi; hlola ibhalansi yakho ohlangothini ukuya ohlangothini phezulu ngaphambi kwempinda elandelayo.
BENCH SUPPORT
Lala ngobude ebhentshini ukuze likusekele ukusuka ekhanda kuya okhalweni
Ukulala ngokuhambisana nebhentshi, njengasekubonisweni kokunyakaza, kukuvumela ukuthi usekele ikhanda lakho, umgogodla ongaphezulu, kanye ne-pelvis ngesikhathi esisodwa. Kulula ukuqapha ukuma kwe-trunk kunokuhluka kwebhentshi, okusiza abaqalayo ukulawula izimbambo kanye ne-pelvis. Beka izinyawo ngaphansi kwamadolo noma phambili kancane bese ucindezela lonke unyawo phansi.
Ijika elingokwemvelo kumhlane ophansi lingasala, kodwa uma igebe elingaphansi komhlane ophansi likhula ngokuphawulekayo njengoba izingalo ziphansi, ufaka esikhundleni sokunwetshwa kwesiqu endaweni yamahlombe. Gcina ukungezwani kwesisu ukuze izimbambo zingaqhumi ngisho nalapho uphefumula, futhi usebenzise kuphela ukujula lapho i-pelvis ihlala khona ebhentshini.
Iphuzu elibalulekile: Inkomba esebenzayo: “Ikhanda, iqolo, nesinqe kubambelele → izimbambo phansi → cindezela izinyawo zombili phansi.”
PAIRED ARC
Ama-dumbbell amabili ahamba njengepheya, ngesivinini esifanayo kanye nesikhala
Qala ngokubamba okungathathi hlangothi, izintende zezandla zibhekene nomunye nomunye, futhi ugcine ama-dumbbells acishe afane njengoba edlula phezulu. Ukufanisa ama-engeli ama-elbow kanye nokuphakama kwe-dumbbell side to side yilokho okugcina ihlombe elilodwa lingawili lijule kunelinye. Uma izihlakala zigoqa ngaphandle noma ama-dumbbell ehlukana, yehlisa umthwalo.
Umzuzu wokumelana ukhula njengoba ama-dumbbell ehamba kude ukusuka ekuhlanganyeleni kwehlombe. Ucwaningo lwe-Barbell pullover ngokufanayo luxhumanise umsebenzi omkhulu we-pectoralis nelever yomthwalo wangaphandle. Umehluko omncane ekujuleni phansi ungashintsha kakhulu ubunzima obubonakalayo, futhi ukujula akukona ukuphindaphinda okungcono ngokuzenzakalelayo.
RIBS & RANGE
Ukujula ngezansi wububanzi bomuntu siqu obubekwe izimbambo namahlombe akho
Lapho ama-dumbbell ephansi ehamba ngemuva kwekhanda lakho, yilapho ukugoba kwehlombe kanye nokuzinza kwe-trunk kufuna ukunyakaza. Ngisho nangaphambi kokuba izingalo ezingaphezulu zifinyelele ezindlebeni zakho, uma ingaphambili lehlombe lincipha, izingalo ziyanyakaza, noma izimbambo ziphakama, lokho kuyibanga lakho lamanje lokugcina. Ungawaphoqi ama-dumbbell ukuthi awele ezingeni laphansi ukuze abukeke.
Ucwaningo olujwayelekile olugcwele akusho ukuphoqa ukujula okuphezulu kuwo wonke amalunga kuwo wonke umuntu. Ku-pullover, sebenzisa ububanzi lapho ungakwazi ukulawula amalunga ne-trunk ngaphandle kobuhlungu, futhi ukhulise kancane kancane kuphela njengoba ukuzinza nokuhamba kuthuthukiswa ngokuhamba kwesikhathi. Izimangalo zokuthi lokhu kukhulisa unomphela izimbambo noma kwengeza ivolumu ngokushesha endaweni ethile azikho ubufakazi obusekelayo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-dumbbell eyodwa yehla ngokushesha
- Lokho okubonayo
- Phansi ama-dumbbell amabili ahlala ezindaweni eziphakeme ezihlukene futhi ihlombe elilodwa kuphela elinwebeka ngokujulile.
- Imbangela engaba khona
- Kaningi kunomehluko wamandla noma wokuhamba, umthwalo unzima kakhulu noma amehlo akho agxile ku-dumbbell eyodwa.
- Indlela yokulungisa
- Yehlisa umthwalo futhi ubuke igebe phakathi kwama-dumbbells ukuze ahambe ngesivinini esifanayo. Uma umehluko uqhubeka, zilolonge ingalo eyodwa ngesikhathi ebangeni lokukhanya.
Izimbambo nezinqe ziyakhuphuka
- Lokho okubonayo
- I-arch ephansi emuva ikhula njengoba ama-dumbbell ephansi futhi i-pelvis noma i-glutes ivela ebhentshini.
- Imbangela engaba khona
- Ngokuvamile udala ukujula ngale kwebanga lamahlombe akho, noma i-brace yesisu isiphumile.
- Indlela yokulungisa
- Exhale, beka kabusha izimbambo phezu kwe-pelvis, futhi unciphise ububanzi. Sebenzisa ama-dumbbell alula.
Izindololwane zigoba kakhulu
- Lokho okubonayo
- Ama-dumbbell asondela ebusweni bakho ngezansi futhi welula izindololwane njengesandiso se-triceps endleleni eya phezulu.
- Imbangela engaba khona
- Umthwalo ungase ube nzima ukuwulawula, noma ungase ushintshe ukunyakaza kwendololwane ukuze ukunyakaza kwehlombe.
- Indlela yokulungisa
- Bamba i-engeli yendololwane ethambile oyisethile ekuqaleni bese uhambisa ama-dumbbell ku-arc egxile ekuhlanganyeleni kwehlombe.
Ama-dumbbell adonsela ngaphandle
- Lokho okubonayo
- Izintende ziphenduka zibheke phambili futhi igebe phakathi kwama-dumbbell likhula lidlule ububanzi behlombe phansi.
- Imbangela engaba khona
- Umthwalo ungase ube nzima kakhulu ukumisa izihlakala nezingalo ezingaphezulu, noma uhlangothi ngalunye luzihambela ngendlela yalo.
- Indlela yokulungisa
- Gcina izintende zibhekene futhi uhambise ama-dumbbell njengepheya elilodwa. Uma kudingeka, funda ukuhluka kwe-single-dumbbell yezandla ezimbili kuqala.
Eshaya ama-dumbbell phezu kwesifuba
- Lokho okubonayo
- Ama-dumbbell ayangqubuzana ekugcineni kokukhuphuka futhi ngokushesha awele ekwehleni okusheshayo.
- Imbangela engaba khona
- Ungase uqale impinda elandelayo ngokushesha ngaphandle kokuhlola ibhalansi yakho phezulu.
- Indlela yokulungisa
- Ungawagodli ndawonye ama-dumbbell phezu kwesifuba-wabeke kafushane, bese wehlisa futhi ngaphezu kwemizuzwana emibili kuya kwemithathu.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-pullover ye-dumbbell eyodwa
Bamba i-dumbbell eyodwa ekhanyayo ezandleni zombili ukuze ufunde i-arc eyabiwe kanye nokulawula i-trunk kuqala.
I-pullover ene-dumbbell ekhanyayo
Bamba i-dumbbell elula esandleni ngasinye futhi ufanise ubude nezikhala ezimaphakathi nezinhlangothi.
Kumiswe isikhashana ukudonsa kwama-dumbbell amabili
Bamba isekhondi elilodwa endaweni elawulekayo engezansi ukuze ushintshe isiqondiso ngaphandle kokubopha kabusha.
I-pullover yengalo eyodwa
Sebenza ingalo eyodwa ngesikhathi ukuze umelane nokujikeleza kwe-trunk futhi uqhathanise ububanzi ohlangothini nolunye.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yibeke njengesisekeli kanye noma kabili ngeviki, ngemva kokuphakanyiswa kwesifuba noma emuva. Qala kancane kakhulu, ubheka ukuthi isandla ngasinye sizinze kangakanani kunesamba esihlanganisiwe, bese ushiya ukuphindaphinda okubili noma okuthathu ubeke eceleni kuyilapho ubambe ubude bakho obuhlangothini ukuya kolunye kanye nendawo yombambo ngokuphindaphinda kokugcina.
I-Reps
8–12
Qondanisa isivinini nokujula kwawo womabili ama-dumbbell
Amasethi
2–3
Phumula imizuzwana engu-90–120 phakathi kwamasethi
Layisha
+1–2 kg isiyonke
Kuphela uma wonke ama-reps angu-12 e-symmetrical
- Uma ukuphakama kwe-dumbbell nesikhala, i-engeli yendololwane, nokuthintana kwe-pelvic kuyafana kukho konke ukuphindaphinda, engeza inani elincane lesisindo iseshini elandelayo.
- Uma uhlangothi olulodwa luntengantenga, yehlisa uhlangothi oluqinile bese uqondanisa nobubanzi obubuthaka. Ungalokothi ulayishe izandla zombili ngezisindo ezihlukene.
- Ungasebenzisi lokhu njengesethi enwebekayo ukuze wakhe uhla lwamahlombe—lwenze njengokuqeqeshwa kokumelana phakathi kwebanga ongakwazi ukulilawula njengamanje.
Imibuzo evame ukubuzwa
Ingabe i-dumbbell pullover iwukuzivocavoca kwesifuba noma ukuzivocavoca emuva?
Zombili izifunda zinganikela. Ucwaningo oluncane ku-barbell pullover luthole umsebenzi omkhulu we-pectoralis ophezulu kunomsebenzi we-latissimus dorsi, kodwa lokho akukwazi ukwenziwa okuvamile ngokuqondile ekuhlukeni kwama-dumbbell amabili ngemishini nezindlela ezahlukene. Beka kuqala indlela ephephile lapho uyibeka khona ohlelweni lwakho noma ukuthi ukunyakaza kuzizwa kanjani.
Kufanele ngehlise kangakanani ama-dumbbell?
Kuze kube sezingeni lapho izimbambo ne-pelvis zihlala zibekwe futhi ingaphambili lehlombe likhululekile. Ngisho nangaphambi kokuba izingalo ezingaphezulu zifinyelele ezindlebeni zakho, uma i-trunk iphakamisa noma ubuhlungu buvela, ububanzi obuncane buwukujula okulungile kuwe okwamanje.
