HALF-KNEELING PRESS
Ukuzivocavoca okusebenzayo okuphushayo okukhulisa amandla ehlombe kanye nokuzinza okuyisisekelo endaweni yokuguqa okukodwa.
Beka idolo elilodwa phansi bese ubeka olunye unyawo ngaphambili ukuze amadolo womabili abe engeli engu-90-degree (indawo yokuguqa isigamu). Bamba i-dumbbell esandleni sakho phansi bese uyibeka eduze kwehlombe lakho. Gcina i-pelvis engathathi hlangothi ngokuqinisa izinqe zakho nemisipha yesisu. Exhale bese ucindezela ama-dumbbell phezulu phezulu kwekhanda lakho. Yima kancane phezulu, bese ubuyela kancane futhi ngokulawulayo endaweni yokuqala. Ngemva kokuqeda isethi eyodwa, shintsha imilenze nezandla.
- Imisipha eyinhloko
- I-Anterior Deltoid
- Imisipha esekelayo
- Lateral Deltoid · Triceps Brachii · Core · Glutes
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Push eqondile
Kungani uguqa?
Lokhu okokunciphisa ukusekelwa komzimba ophansi futhi kuphoqelele ukuzinza okuyisisekelo ukuze kuqhubeke ukuhlukanisa amahlombe nokuvikela umhlane ophansi.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Indawo yokuguqa ngamadolo
Guqa ngedolo elilodwa bese uthatha indawo yokugoba. Qondanisa unyawo lwakho lwangaphambili nedolo langemuva kuma-degree angama-90 futhi ugcine umgogodla wakho uqondile.
- 2
Ukulungiselela nokuvikela ama-cores
Bamba i-dumbbell esandleni ohlangothini lwakho oluguqe ngamadolo bese uyibeka endaweni ephakeme yehlombe. Qinisa ama-hips (glutes) ukuze uzinze umzimba wakho ophansi.
- 3
Phusha uqonde
Gcina umzimba wakho ongaphezulu uqinile, phusha ama-dumbbell phezulu phezulu kwekhanda lakho.
- 4
Lawula futhi wehlise
Izwa isisindo bese ubuyela kancane ekuphakameni kwehlombe. Ungaphumuli umzimba wakho wonke.
PELVIC STABILITY
Ukuzinza kwe-pelvic nokuvikelwa kwe-lumbar
Izici zokucindezela ezimile zingakubangela kalula ukuthi uncike emuva ungaqaphile, kodwa ukuma uhafu wokuguqa ngokomzimba kunciphisa i-lumbar hyperextension ngokuvala i-pelvis yakho endaweni engathathi hlangothi. Lena enye indlela ephephile kakhulu kubantu abazwa ubuhlungu emuva lapho besebenzisa amahlombe abo.
Futhi, ngenxa yokuthi indawo yokusekela iba mncane, imisipha ewumongo ibandakanyeka kakhulu ukugcina ibhalansi yesokunxele nesokudla. Ikakhulukazi, ukuvumelanisa ngokuqinile imisipha ye-gluteal ohlangothini oluthinta phansi kuyisihluthulelo sokudala isisekelo esizinzile sokusekela umzimba ongaphezulu.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina i-Half-Kneeling Press iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe ukuma ukuze asuse umthwalo. Gcina i-deltoid yangaphambili ikhiqiza ukunyakaza kuyilapho i-lateral deltoid · triceps brachii · core · glutes isekela 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 i-Half-Kneeling Press kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukutsheka kwe-pelvic kwangaphakathi
- Lokho okubonayo
- Indlela yokuma lapho ukhalo luphokoselwa phambili futhi izinqe zihlehliswa emuva.
- Imbangela engaba khona
- Ukuntuleka kwethoni ku-glutes noma ukuqina kwama-flexible e-hip.
- Indlela yokulungisa
- Qinisekisa i-pelvis yakho ngokucindezela izinqe ohlangothini oluguqile ngomuzwa wokuziphushela phambili.
Idolo langaphambili liwela ngaphakathi
- Lokho okubonayo
- Isenzakalo lapho isikhungo silahleka futhi idolo langaphambili litshekele ngaphakathi.
- Imbangela engaba khona
- Ukuqina komzimba okuphansi okwanele.
- Indlela yokulungisa
- Bamba ngokuqinile umhlabathi ngalo lonke unyawo lwakho lwangaphambili futhi ugcine idolo lakho libheke kuzwane lwakho lwesibili.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Cindezela i-kettlebell eguqe ngamadolo
Sebenzisa ama-kettlebell ukuze uqhubeke nokwandisa ukubandakanyeka kokuqiniswa kwamahlombe.
I-Half Kneeling Landmine Press
Sebenzisa ibhomu eligqitshwayo ukuze ucindezele ku-diagonal trajectory futhi ulungise ububanzi bokunyakaza.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Umshini wokunyathelisa oguqa ngamadolo wakha amahlombe aqinile nomnyombo oqinile ngesikhathi esifanayo. Gxila ekunembeni kokuma kwakho.
Imvamisa
1-2 izikhathi ngeviki
Ifake kusenesikhathi ohlelweni lwakho lokujima lwamahlombe noma izikhathi zokuqeqesha ezisebenzayo.
Ivolumu
3~4 amasethi, 8~12 izikhathi
Khetha isisindo esikuvumela ukuthi ugxile ekugcineni ukuqina komzimba ogcwele kunesisindo.
- Beka iphedi elincanyana noma umata ngaphansi kwamadolo akho ukuze uvikele amalunga akho.
- Bheka ngqo phambili bese udonsa isilevu sakho.
- Uma usuqedile uhlangothi olulodwa, yenza olunye uhlangothi ngokushesha ngaphandle kokuphumula ukuze ukhulise ukuminyana.
Imibuzo evame ukubuzwa
Isiphi isandla okufanele ngiphushe ngaso?
Ngokuvamile, ukusunduza ngezandla zakho emadolweni athinta phansi kuphumelela kakhulu ekwandiseni ukuqina kwe-diagonal yomgogodla wakho.
