DUMBBELL SHOULDER PRESS
I-Dumbbell shoulder press ayisona isivivinyo sokuphusha i-dumbbell phezu kwekhanda lakho, kodwa umsebenzi ophinda indlela amahlombe akho nomzimba wakho okungabambana ngayo.
I-Dumbbell shoulder press iwumsebenzi ohlangene ohlanganisa ukusunduza i-dumbbell ukusuka eduze kwehlombe ukuya phezulu kwekhanda ngenkathi uhlezi. I-triceps ihilelekile ngenkathi i-elbow inwetshiwe, futhi i-deltoid yangaphambili ne-lateral, i-trapezius, i-serratus anterior, nemisipha ezungeze i-torso isebenzisana ngenkathi ingalo engaphezulu ne-scapula ihamba ndawonye. Ngakho-ke umgomo walokhu kunyakaza awukona ukuthumela ama-dumbbells kude kakhulu ngangokunokwenzeka noma ukugoba umhlane wakho ukuze uphakamise isisindo esinzima, kodwa ukuphinda indlela efanayo ngaphandle kokuphazamisa kakhulu isikhundla sebhentshi, izimbambo, i-pelvis, nezihlakala. Ocwaningweni lwe-electromyographic oluqhathanisa ama-dumbbell nama-barbell, nokuhlala nokuma, ukusebenza kwemisipha ye-deltoid kanye nesisindo esiphezulu esingaphakanyiswa kwahlukahluka kuye ngezimo. Kodwa-ke, njengoba lokhu kuqhathaniswa nokusebenza okukodwa kusampula elinganiselwe yamadoda amadala anempilo, akunakushiwo ukuthi ukuhluka okukodwa kuphephile kuwo wonke umuntu noma kuzoqinisekisa i-hypertrophy enkulu yemisipha esikhathini eside. I- Lo mhlahlandlela usebenzisa izinga lokuqala uzinzise i-torso usebenzisa ibhentshi eline-backrest, bese uphinda izindawo ezisekelwa ngazo zombili zama-dumbbell, izihlakala, nezindololwane endleleni engenabuhlungu.
- Imisipha eyinhloko
- I-deltoid yangaphambili
- Imisipha esekelayo
- I-Lateral deltoid, i-triceps, i-trapezius ephezulu, i-serratus yangaphambili
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Push eqondile
Ingabe ngidinga ukubeka ibhentshi lime mpo ngokuphelele?
Akunjalo. Umgomo akuyona i-engeli eqonde kakhulu, kodwa i-engeli lapho i-pelvis nomhlane ongenhla zizinzile futhi izihlakala, izindololwane, namahlombe kungaphinda indlela efanayo ngaphandle kobuhlungu. Uma udinga ukushintsha i-engeli yebhentshi ukuze unciphise ukungakhululeki emuva noma ehlombe, qala ngesisindo esilula kanye ne-engeli enethezekile.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola i-backrest nama-dumbbell kuqala
Misa ibhentshi cishe lime mpo, kodwa ungaliphakamisi i-backrest kangangoba kufanele ugobise umhlane wakho ngokweqile futhi uwuphushe. Hlola ukuthi ibhentshi livikelekile futhi iphansi liyashelela, futhi udale isikhala nhlangothi zombili nangaphambili ukuze wehlise ngokuphepha ama-dumbbell. Qala isethi yakho yokuqala yokusebenza ngesisindo esilula esingakuphoqi ukuthi ushintshe indololwane yakho nesimo somzimba wakho kuma-reps ambalwa okugcina.
- 2
Ukudala iphoyinti lokubhekisela ebhentshini ngezinyawo zakho, i-pelvis, kanye nomhlane
Beka amathe ezinyawo zakho kahle phansi futhi uthole indawo lapho ukhalo lwakho nomhlane ongenhla kuxhumene ne-backrest. Khipha umoya kancane, uvumele izimbambo zakho ziphumule kahle phezu kwe-pelvis yakho, futhi udale ukungezwani okuncane esiswini nasezinqeni zakho. Ungasusi izinqulu zakho phambili noma uphakamise umhlane wakho ophansi kude kakhulu ne-backrest ukuze uvule indawo yokuphakamisa ama-dumbbells.
- 3
Beka ama-dumbbell endaweni esekelwayo yokuqala eduze kwamahlombe
Esikhundleni sokujikijela ama-dumbbell phezulu ngesikhathi esisodwa, zilethe ngayinye ngayinye eceleni kwamahlombe akho usebenzisa amadolo akho noma umsizi. Beka izihlakala zakho zihambisane nezingalo zakho kanye nezindololwane zakho ngqo ngaphansi kwama-dumbbell noma ngaphambi kwakho kancane, noma yikuphi okukhululekile kuwe. Thumela izindololwane zakho kude kakhulu ngemuva komzimba wakho noma ugobise izihlakala zakho ukuze uvimbele ama-dumbbell ukuthi angagingqiki abheke eminweni yakho.
- 4
Phusha i-dumbbell uye phezulu futhi kancane ungene ngaphakathi ngesivinini esifanayo
Exhale futhi ngobumnene uphushe womabili ama-dumbbell phezulu. Ama-dumbbell akudingeki abanjwe ngokuqondile, kodwa qiniseka ukuthi izindololwane zakho azibuyeli emuva noma uhlangothi olulodwa luya phambili kuqala. Ikhanda lakho linganyakaza ngokwemvelo ngaphansi kwama-dumbbell, kodwa unganwebisi kakhulu isilevu sakho noma ugobe umhlane wakho ukuze udale indlela yokugwema ama-dumbbells.
- 5
Khetha indawo yokugcina ngaphambi kokuba umzimba ushintshe
Ibanga lokugcina lokunwetshwa kwendololwane lingahluka kuye ngobubanzi behlombe lomuntu ngamunye lokunyakaza nesisindo samanje. Uma izandla zakho zizinzile ngaphezu kwekhanda lakho, intamo yakho ayifinyeziwe, futhi izimbambo zakho aziphumeleli phambili, thatha isikhashana ukuhlola leso simo. Uma uzwa izinhlungu ezibukhali phambi kwehlombe lakho, ukuntweza okudlulela ezingalweni noma ezandleni zakho, noma ukungakhululeki emhlane wakho ophansi, ungaphusheli phezulu futhi wehlise ububanzi noma isisindo.
- 6
Ukwehla okulawulwayo ukuya endaweni yokuqala eduze kwehlombe
Ungawawisi ama-dumbbell noma uvule izindololwane zakho ngokuzumayo ubheke emaceleni, kodwa uzehlise kancane ngendlela efanayo nangesikhathi uziphakamisa. Uma izihlakala zakho zibophana noma umhlane wakho uqala ukuphakama ebhentshini ngenkathi wehla, kungase kube uphawu lokuthi ukuphindaphinda sekungaphezu kokulawula kwakho kwamanje. Qinisekisa ukuthi ama-dumbbell azinzile eduze kwamahlombe akho ngaphambi kokuphinda okulandelayo, futhi ungahlehli uphinde uwaphushele phezulu.
BENCH & START
I-backrest ayilona ithuluzi lokufriza i-torso, kodwa kunalokho iphoyinti lereferensi lokubuyisela ama-dumbbell endaweni efanayo yokuqala.
Kumshini wokucindezela we-dumbbell, i-backrest yebhentshi akuyona into evimbela ama-blades aphansi emuva namahlombe ukuthi anganyakazi nhlobo. Uma izingalo zakho ziphakanyiselwe phezulu, i-scapulae yakho ngokwemvelo izungeza phezulu futhi inyakaze phezu kombambo lwakho. Okubalulekile akukona ukucindezela amahlombe ehlombe phansi, kodwa ukusebenzisa i-backrest njengendawo yokubhekisela ukuze izikhundla ze-pelvis, izimbambo, nekhanda zingashintshi ngokuphawulekayo kusukela ekuphindaphindweni kuya ekuphindaphindweni.
Uma ama-dumbbell engasekelwe ezihlakaleni noma ezindololwaneni zakho lapho uqala khona, kulula ukunxephezela ngokugoba izihlakala zakho noma ukuthumela izindololwane zakho emuva ngaphambi kokuphusha kokuqala. Iphrothokholi yocwaningo yasebenzisa ukuma okujwayelekile kwengalo nendololwane, umgogodla ophakathi nendawo, kanye nesivinini esingaguquki, kodwa lokho akusho ukuthi indawo eyodwa ilungele wonke umuntu. Khetha indawo lapho ama-dumbbell ezinzile ngaphandle kobuhlungu futhi izinhlangothi zombili ziqala ngokufanayo, bese ugcina lelo zinga kulo lonke isethi.
Iphuzu elibalulekile: Hlola manje: Izinyawo ziphansi · I-pelvis nomhlane ongenhla kuxhumene nebhentshi · Izihlakala zihambisana nezingalo · Amadumbbell asekelwe ngaphezu kwezindololwane
SCAPULA & PATH
Okudingayo ngaphezu kwekhanda lakho akusona i-scapula engashintshi, kodwa indlela emile yentamo yakho nezimbambo esikhundleni salokho.
Emshinini wokunyathelisa ongaphezulu, njengoba ingalo engenhla iphakama, i-scapula ne-collarbone ziyanyakaza. Uma uzama ukudiliza noma ukusunduza amahlombe akho emuva yonke indlela, indawo ezungeze amahlombe nentamo yakho ingase iqine ngokungadingekile. Ngokuphambene, uma amahlombe akho ekhuphuka ngokushesha ebheke ezindlebeni zakho, intamo yakho ifushane, noma i-dumbbell eyodwa kuphela ngaphambi kwekhanda lakho, isisindo sakho samanje, ububanzi, noma indlela ingase ibe ngaphezu kwalokho ongakwazi ukukulawula.
Ama-Dumbbells avumela isandla ngasinye ukuthi sihambe ngokuzimela, okuvumela igumbi elithile ukuthi lilungise indlela kanye nobubanzi bezandla. Leli zinga lenkululeko alikwenzi ukuma kwentende kuphephe kuwo wonke umuntu. Imiphumela yomsebenzi wemisipha evela ezifundweni ezincane eziqhathanisa nama-dumbbell namanye amathuluzi angaphezulu nawo ayengahambisani kuzo zonke izimo. Ngakho-ke, njengendinganiso, qala ngokuqinisekisa ukuthi womabili ama-dumbbell adlula indlela efanayo phakathi kobubanzi obungabangeli ukungaphatheki kahle esihlakaleni, endololwaneni, noma phambi kwehlombe, nokuthi izimbambo azivuli phambili.
LOAD & CONTROL
Ama-dumbbell asindayo akubona ubufakazi bokuphindaphinda okungcono, yisimo esisha sokuhlola ukuthi ungakwazi yini ukuhlala endleleni efanayo.
Ocwaningweni oluqhathanisa umshini wokucindezela we-dumbbell omile kanye ne-barbell press, isimo se-dumbbell/sokuma sibonise ukusebenza kwemisipha ye-deltoid ephakeme kanye ne-1RM ephansi. Kodwa-ke, le miphumela iyisilinganiso esibucayi esivela ekuhlolweni okukodwa kwamadoda amadala anempilo enempilo engu-15, futhi ayiphakamisi ngokuphelele ukuthi ama-dumbbell angcono noma aphephile kuwo wonke amagoli. Ngenxa yokuthi izimfuno zokuzinzisa ama-dumbbell zingahluka, kuphephe kakhudlwana ukungalindeli inani elifanayo lokuphindaphinda njenge-barbell noma umshini.
Uma ama-hips akho ephushela phambili futhi umhlane wakho ophansi uphumile ngemuva kuma-reps ambalwa okugcina, noma ama-dumbbells anyakaza ngapha nangapha futhi indololwane eyodwa iqala ukukhiya kuqala, kungase kungabi yisikhathi sokwengeza isisindo esiningi. Okokuqala, yenza inani elifanayo lokuphindaphinda isethi ngayinye, bese ukhuphula isisindo ngokunyuka okuncane kakhulu. Uma ungakwazi ukulawula ingxenye eyehlayo, kunzima ukubuka irekhodi lesigaba esikhuphukayo njengerekhodi lomnyakazo ofanayo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ingemuva eliphansi liphakamisa ebhentshini kusukela ekuphindaphindweni kokuqala
- Lokho okubonayo
- Ngaphambi kokuphusha ama-dumbbell, vula izimbambo zakho phambili, vumela izinqulu zakho zishelele phambili noma wehlise umhlane wakho ophansi kakhulu ukusuka ku-backrest.
- Imbangela engaba khona
- Kunokuba ube ne-torso namahlombe akho alawule isisindo noma indawo yokuqala, ugoba iqolo lakho ukuze udale isikhala ngaphansi kwama-dumbbell.
- Indlela yokulungisa
- Beka izinyawo zakho emuva phansi bese uthinta okhalweni lwakho nangaphezulu emuva ebhentshini. Yehlisa ama-dumbbell abe yisisindo kanye nobubanzi bokugcina ongakwazi ukubugcina izimbambo zakho zihlezi kahle ku-pelvis yakho.
I-Dumbbell iya eminweni futhi isihlakala sigobile
- Lokho okubonayo
- Ekumeni kokuqala noma ekugcineni, ingemuva lezandla ligoqeka ngokweqile, futhi izibambo ze-dumbbell ziyagingqika zisuka phakathi nendawo yezandla ziye eminweni.
- Imbangela engaba khona
- Ama-dumbbell awasekelwa ngaphezu kwezindololwane, noma isisindo sikhulu kunesibambe kanye nezingalo ezingasisekela.
- Indlela yokulungisa
- Bamba isibambo singanyakazi nengaphakathi lesandla sakho bese ubeke isihlakala sakho sihambisane nengalo yakho. Yehlisa ama-dumbbell bese ubuyela endaweni yokuqala izindololwane zakho nezihlakala zisekelwe ohlangothini olufanayo.
Izindololwane zidonswa emuva ngokweqile ngemuva kwe-torso
- Lokho okubonayo
- Uma wehlisa ama-dumbbell, izindololwane zihamba kude ngemuva komugqa oseceleni, futhi ingaphambili lamahlombe lizizwa liqinile noma lingakhululekile.
- Imbangela engaba khona
- Ungase ucabange ukuthi ukwehlisa ujule kuwukuphindaphinda okungcono, noma wehlisa ama-dumbbell endaweni ephansi kunebanga ngalinye lehlombe lakho lokunyakaza.
- Indlela yokulungisa
- Ngezansi kuphela endaweni lapho izindololwane zakho zisekelwe kahle eduze kwamahlombe akho. Ungaziphoqeleli ukwandisa ububanzi obungenabuhlungu, kodwa uma ufuna ukwehlisa ama-dumbbell ngokuqhubekayo, hlola isisindo ne-engeli yebhentshi futhi kuqala.
I-dumbbell eyodwa ikhiywa kuqala futhi i-torso itshekile
- Lokho okubonayo
- Ekugcineni, ingalo eyodwa inwetshwa kuqala, i-dumbbell ehlukile isala ngemuva, futhi ikhanda noma izimbambo zitshekele ohlangothini olulodwa.
- Imbangela engaba khona
- Kunokulawula indlela yawo womabili amahlombe nezindololwane ngesivinini esifanayo, i-dumbbell iphushelwa phezulu ibheke ohlangothini oluqinile.
- Indlela yokulungisa
- Qala womabili ama-dumbbell ngokuphakama okufanayo futhi uwakhuphule ngesivinini esifanayo. Uma umehluko uqhubeka, yehlisa ama-dumbbell bese ubuyela ekuhloleni indlela ngama-dumbbell alula ohlangothini ngalunye.
Hambisa isilevu phambili ukuze ugweme ama-dumbbell
- Lokho okubonayo
- Lapho i-dumbbell ikhuphuka, intamo iwela phambili, isilevu siyaphakanyiswa, futhi ikhanda lihamba ngokushesha ngaphansi kwe-dumbbell.
- Imbangela engaba khona
- Indlela ye-dumbbell iseduze kakhulu nomzimba, noma ihlombe nomgogodla we-thoracic kungaphezu kwebanga lokunyakaza okunethezeka.
- Indlela yokulungisa
- Gcina amehlo akho aqonde phambili nentamo yakho ende. Thola indlela enethezekile ukuze ama-dumbbell adlule ekhanda lakho, futhi wehlise isisindo noma ububanzi uma kufanele ukhiphe isilevu sakho endleleni.
Yehlisa ama-dumbbell phansi futhi uwasebenzise njenge-kickback yempinda elandelayo.
- Lokho okubonayo
- Ekugcineni kwezindololwane eziqondile, ama-dumbbell ehliswa ngokushesha ezinhlangothini zamahlombe, futhi ukuphindaphinda okulandelayo kuqala ngokugxuma okuvela ku-torso, hhayi emahlombe.
- Imbangela engaba khona
- Ucabanga kuphela ingxenye ye-push up yokuzivocavoca, noma okwamanje ulahlekelwa ukulawula isisindo engxenyeni yesibili yesethi.
- Indlela yokulungisa
- Yehlisa ijubane kuze kube yilapho ama-dumbbell ebuyela endaweni ezinzile yokuqala eduze kwamahlombe akho. Uma ungakwazi ukungena kuleso simo ngokuthula, qeda isethi noma wehlise isisindo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuzivocavoca kwengalo ne-scapula ebhentshini ngaphandle kwesisindo
Hlala ngomhlane wakho, qala ubeke izandla zakho eduze kwamahlombe akho, uziphakamise ngaphezu kwekhanda lakho, bese uzehlisa. Okokuqala, qiniseka ukuthi zombili izingalo zihamba ngesivinini esifanayo, ngaphandle kokunciphisa intamo yakho noma ukuvula izimbambo zakho phambili.
Cindezela uhla lwengxenye enama-dumbbell alula kakhulu
Phusha futhi wehlise ama-dumbbell kuphela lapho izihlakala nezindololwane zakho zizinzile. Ungaphoqi indawo yokugcina, kodwa yenza ukuphindaphinda okungu-8-12 ngenkathi ugcina ukhalo lwakho nomhlane ongenhla kuxhumene nebhentshi.
Uhlezi izandla ezimbili ze-dumbbell ehlombe
Phusha womabili ama-dumbbell ukusuka ezinhlangothini zamahlombe akho ukuya phezulu ngesivinini esifanayo. Sebenzisa ama-dumbbell kuze kufike ekugcineni lapho ukuma kwezindololwane zakho, izihlakala, nomzimba wakho kugcinwa khona, futhi ulawule ama-dumbbell ngisho nalapho usendleleni eya phansi.
Ukucindezela kwehlombe kwe-Dumbbell kwenziwa ohlangothini olulodwa
Hlola ukuma kwe-torso ngokucindezela i-dumbbell elula ngesandla esisodwa bese ubeka esinye isandla ebhentshini noma ethangeni. Uma i-pelvis yakho iphenduka noma izimbambo zakho zivulekele ohlangothini olulodwa, buyela enguqulweni yezandla ezimbili noma ama-dumbbell alula.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ingasetshenziswa izikhathi ezi-1–3 ngeviki ekuqaleni kokujima kokuphusha komzimba okuphezulu noma njengendlela yokuzivocavoca ngemva kokujima kwesifuba. Sebenzisa isethi yokuqala ukuze uhlole indlela yama-dumbbells nezihlakala nezindololwane, futhi ngesethi esebenzayo, qala ngesisindo osishiyile kuma-reps wokugcina angu-2-3. Uma wenza izivivinyo eziningi ezibeka umthwalo osindayo emahlombe akho angaphambili kanye ne-triceps, njengokucindezela kwebhentshi, ama-push-ups, nama-dips, ngesonto elifanayo, kufanele futhi uqaphe ukukhathala nokusabela kobuhlungu bamahlombe akho nentamo ngaphambi kokwengeza amasethi e-dumbbell ehlombe.
Ukubala
6–12 izikhathi
Ibanga lapho isihlakala, indololwane, kanye nezimbambo zigcinwa khona
Isethi
2–4 amasethi
90–150 imizuzwana yokululama phakathi kokuzivocavoca kwehlombe okufanayo
Isivinini
1–2 amasekhondi phezulu, 2 amasekhondi phansi
Ungasebenzisi ukugxuma kwe-dumbbell eyehlayo ngokuphindaphinda okulandelayo
- Uma i-pelvis yakho nomhlane ongenhla kuxhumene nebhentshi futhi izihlakala nezindololwane zakho zizinzile kukho konke ukuphindaphinda, qala ngokukhuphula inani lezimpinda phezulu kwebanga eliqondiwe.
- Khulisa isisindo se-dumbbell ngokukhuphuka okuncane kakhulu ngemuva kokuthi uzuze phezulu kwe-reps yakho endaweni efanayo kuwo wonke amasethi. Ungakhulisi isisindo kanye nenani lokuphindaphinda kanyekanye ngosuku olufanayo.
- Uma intamo yakho iba mfishane noma iqolo lakho eliphansi liphakamisa i-backrest, futhi ijubane lawo womabili ama-dumbbell liqala ukuhluka, buyela esisindweni sangaphambilini noma ebangeni langaphambilini. Ukuphinda indlela efanayo kuthatha kuqala kunani lama-dumbbell.
Imibuzo evame ukubuzwa
Ingabe ama-dumbbell kufanele ashayane ekugcineni?
No. Ukuhlanganisa izingalo zakho ngokugcwele noma ukushaya ama-dumbbell ndawonye akuyona imfuneko yendawo yokugcina. Ungama phakathi kwebanga lapho izandla zombili zizinzile ngaphezu kwekhanda lakho futhi indawo yentamo yakho, izimbambo, nezihlakala kugcinwa khona.
Ingabe kufanele ngigcine izintende zami zibheke phambili ngokuphelele?
Ukuma kwentende eyodwa akuyona impendulo yawo wonke umuntu. Ama-Dumbbell akuvumela ukuthi ulungise kancane isiqondiso sesandla ngasinye, ngakho-ke khetha isiqondiso lapho izihlakala zakho zihambisana nezingalo zakho futhi zingabangeli ukuphatheka kabi phambi kwamahlombe akho, futhi zigcine zingaguquguquki kulo lonke isethi. Akukho ukubamba okuthile okuqinisekisa ukuvinjelwa kobuhlungu noma imiphumela yesikhathi eside.
Ingabe umshini wokunyathelisa omile ungcono kunemishini yokunyathelisa ehlezi?
Kuncike ezinhlosweni zakho namandla okulawula amanje. Ucwaningo lubone inhlanganisela yomsebenzi ophezulu we-deltoid kanye ne-1RM ephansi ngesikhathi sokuma kwe-dumbbell, kodwa lokhu kwakuyisilinganiso esibucayi esinabahlanganyeli abalinganiselwe nezimo. Uma ukuma kudinga ukuthi ujike i-torso yakho noma ugobe umhlane wakho, kungase kulunge kakhulu ukufunda umzila ngenkathi uhlezi.
Nginobuhlungu behlombe. Ngingakwazi ukululama ekucindezeleni kwe-dumbbell ehlombe?
I-Dumbbell Shoulder Press iwumsebenzi wokumelana ovamile futhi ayihloselwe ukuxilonga noma ukwelapha imbangela yobuhlungu bomuntu. Uma ubuhlungu buphikelela, bubuhlungu ebusuku, noma bubangela ubuthakathaka, ukuba ndikindiki, noma ukuncipha kwebanga lokunyakaza, funa ukuhlolwa kuchwepheshe wezokwelapha kunokuba uzikhulisele umthwalo.
Ubufakazi nezinkomba
- 1. Saeterbakken · Fimland - Umsebenzi wokucindezela ihlombe namandla ngokuya ngokuma kanye nezimo ze-dumbbell/barbell
- 2. Dicus et al. - Umsebenzi wemisipha ye-deltoid yangaphambili ye-dumbbell/kettlebell overhead press
- 3. Błażkiewicz·Hadamus - Umsebenzi wehlombe nemisipha yangemuva ye-dumbbell/kettlebell overhead press
