FACE PULL
Ukudonsa kobuso akuwona umsebenzi ohlanganisa ukudonsa kanzima entanjeni, kodwa kuwumsebenzi ophindaphinda indlela yehlombe nengalo ngenkathi ugcina i-torso imile.
Ukudonsa kobuso kuwumsebenzi wekhebula oqeqesha ama-deltoid angemuva, ingemuva elingaphezulu, nemisipha ehilelekile ekujikelezeni kwamahlombe kwangaphandle. Nakuba ukuvivinya umzimba okungaphezulu komzimba kungasetshenziswa ezinhlelweni eziningi zokugcwalisa ibhalansi yokudonsa ukunyakaza, akuhloselwe ukuphatha izinkinga ezithile zokuma noma ubuhlungu behlombe. Qala ngezisindo ezilula futhi ubeke phambili ububanzi lapho intambo ifinyelela ubude bobuso futhi umzimba wakho uhlala uzinzile.
- Imisipha eyinhloko
- I-Rear Deltoid Upper Trapezius
- Imisipha esekelayo
- I-Rotator Cuff · Rhomboids
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukudonsa Okuvundlile Kwekhebula Ngokuzungezisa Kwangaphandle
Ngingakwazi ukudonsa ubuso nsuku zonke?
Ukudonsa kobuso kwansuku zonke akudingekile. Ziphathe njengezinye izivivinyo zokumelana: sebenzisa umthamo omncane wokufudumala uma uwusizo, kodwa hlela amasethi aqinile kabili noma kathathu ngesonto futhi ulungise ivolumu uma amahlombe angemuva, izindololwane, noma umhlane ongenhla uhlala ubuhlungu.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ubude bekhebula nezilungiselelo zokubamba
Misa i-pulley ekuphakameni kobuso noma ngaphezulu kancane. Bamba isibambo sentambo ngokubambelela ngokweqile isithupha sakho sibheke kuwe.
- 2
Isimo esilungile
Buyela emuva emshinini futhi uqondise izingalo zakho. Ukuze uthole isisekelo esiqinile, gcina amadolo akho egobile kancane futhi umzimba wakho uqondile.
- 3
Idonsele ngasebusweni bakho.
Exhale futhi udonse isikhungo sentambo ubheke ebunzini lakho noma ebhulohweni lekhala lakho, welule izindololwane zakho phezulu.
- 4
Ukuzungezisa kwangaphandle nokucindezelwa
Ekugcineni kokudonsa, wendlala iziphetho zentambo bese uzungezisa amahlombe akho uwabheke ngaphandle njengokungathi wenza i-double biceps curl. Izwa ingcindezi kuma-delts akho angemuva nangaphezulu.
- 5
Ukunwetshwa okulawulwayo
Hofuza bese welula kancane izingalo zakho emuva lapho uqala khona, uzwe ukwelula kwamahlombe akho.
Face-Full
Engeza ukuzungezisa kwangaphandle nobude bendololwane
Imfihlo yokudonsa ubuso obuphelele ukuzungeza kwangaphandle ekugcineni. Lapho udonsa, isibhakela sakho kufanele sibe eduze kwendlebe yakho futhi indololwane yakho ibe ngaphansi kancane kunenqindi lakho. Lokhu kuqinisekisa ukubandakanyeka okuphelele kwe-posterior deltoid kanye ne-rotator cuff.
Ukugxila kunqunywa ubude obudonsayo. Ukuyidonsa ifinyelele ezingeni leso kuqondise kuma-delts angemuva, kuyilapho ukuyidonsela phansi iye emlonyeni kubeka ukugcizelela kakhulu ku-trapezius emaphakathi. Lungisa ngokuvumelana nemigomo yakho, kodwa hlala ungaphandle futhi ungavumeli amahlombe akho aqhubekele phambili.
Iphuzu elibalulekile: Ungavumeli i-ego yakho ikhuphuke kakhulu. Kulo msebenzi, ukufinyela okunembile nokuzungeza kubaluleke kakhulu kunokuhambisa izisindo ezinzima.
RANGE, LOAD & TEMPO
Khetha ububanzi bese ulayisha okugcina i-Face Pull iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-deltoid engenhla ye-trapezius ikhiqiza ukunyakaza ngenkathi i-rotator cuff · ama-rhomboids asekela 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 Ukudonsa Ubuso kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu obuhlangene.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Donsela ngasesifubeni
- Lokho okubonayo
- Ukunyakaza kokudonsa intambo iye esilevini noma ngaphansi kwesifuba.
- Imbangela engaba khona
- Ukuqasha i-latissimus dorsi njengomhambisi oyinhloko
- Indlela yokulungisa
- Gcina ukudonsela kubheke ebusweni bakho phezulu futhi ugxile ekusabalaliseni iziphetho zentambo ekugcineni.
Ukutsheka komzimba okweqile
- Lokho okubonayo
- Ncika emuva bese udonsa isisindo
- Imbangela engaba khona
- Isisindo sikhulu kangangokuthi udinga ukuvivinya umzimba ogcwele
- Indlela yokulungisa
- Sebenzisa ukuma okunyakazayo noma wehlise isisindo ukuze ugcine umzimba wakho umile.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ibhande lokufunda ngokuzungezisa kwangaphandle nokunyakaza kwamahlombe
Zijwayeze ukuzungezisa kwangaphandle kanye nokuhlehla kwehlombe ngezindololwane zakho eduze komzimba wakho ngebhande elikhanyayo ukuze uthole umuzwa wokungafaki ingcindezi entanyeni yakho.
Ukudonsa Kobuso Bekhebula Elikhanyayo
Bamba intambo ezingeni lobuso futhi ugcine umzimba wakho umile izimpinda eziyi-12–15. Iziphetho zentambo kufanele zisakazwe kwesokunxele nakwesokudla, futhi izindololwane zakho kufanele zibe ukuphakama okufana nezihlakala zakho.
Ukudonsa kobuso ngendawo yokuma
Yima kancane isekhondi elingu-1 endaweni yokugcina bese uqondisa izingalo zakho kancane. Khulisa isisindo kancane kuphela uma ungakwazi ukufeza indawo yokuphumula efanayo kukho konke ukuphindaphinda.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ukuzungeza kwangaphandle okuyinhloko kanye nokunyakaza kwehlombe ngezisindo ezilula kuqala, okwandisa isisindo kuphela lapho intambo ifika ekuphakameni kobuso kukho konke ukuphindaphinda.
Phinda
12-15 izikhathi
Sabalalisa iziphetho zentambo ezinhlangothini zombili ngaphandle kokuhlehla.
Setha
2–3 amasethi
Phumula imizuzwana engama-60–90 phakathi kwamasethi.
Imvamisa
2–3 izikhathi ngeviki
Beka ngemuva kokuzivocavoca emhlane noma ehlombe.
- Phakamisa isisindo kuphela phakathi kwebanga lapho ukuphakama kwendololwane nokuzungezisa kwangaphandle kungagcinwa khona yonke indlela.
- Uma ugoba umhlane wakho noma uzwa umzimba wakho unyakazela emuva, yehlisa isisindo bese ume isinyathelo esisodwa eduze kwentambo.
- Uma uzwa ubuhlungu obubukhali ngaphambili kwehlombe lakho, misa ukunyakaza uphinde uhlole uhla lwakho lokunyakaza nobude bekhebula.
Imibuzo evame ukubuzwa
Kufanele kube nzima kangakanani ukudonsa kobuso?
Sebenzisa umthwalo okuvumela ukuthi uqedele izimpinda ezihleliwe ngenkathi ulondoloza ukusetha, ububanzi bokunyakaza, kanye ne-tempo echazwe ngenhla. Qedela isethi lapho ungasakwazi ukukhiqiza kabusha indlela ehlangene efanayo; engeza isisindo kuphela ngemva kokuba phezulu kwebanga lokuphindaphinda kuzwakala kulawulwa okungenani amaseshini amabili.
