HAMMER CURL
I-Hammer Curl: Gcina isihlakala esingathathi hlangothi futhi ugcine izindololwane zigxilile njengoba ama-dumbbell ehamba eduze kwe-torso.
Lungisa indawo yengalo engenhla ngesihlakala siqondaniswe nengalo. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala. Phakamisa ama-dumbbell usebenzisa ukubamba okungathathi hlangothi izintende zakho zibhekane futhi uzehlise ngenkathi ugcina ukungezwani kwengalo. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa. Yehlisa isisindo futhi ufinyelele, gcina ingalo engaphezulu endaweni eyodwa bese uhambisa ingalo kuphela Iphuzu elingukhiye: Gcina isihlakala esingathathi hlangothi futhi ugcine izindololwane zigxilile njengoba ama-dumbbell ehamba eduze kwe-torso.
- Imisipha eyinhloko
- I-Biceps brachii, i-brachii noma i-triceps
- Imisipha esekelayo
- I-Brachioradialis, ama-flexible forearm and extensors
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukunwebeka kwendololwane/ukunweba kanye nokulawula ingalo yangaphambili
Ngabe nabaqalayo bangakwazi ukwenza ama-curls asando?
Yehlisa isisindo futhi ufinyelele, gcina ingalo engaphezulu endaweni eyodwa futhi unyakaze umphambili kuphela. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Phakamisa ama-dumbbell usebenzisa ukubamba okungathathi hlangothi izintende zakho zibhekane futhi uzehlise ngenkathi ugcina ukungezwani kwengalo. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa amaphuzu okusekela nezinto zokusebenza
Lungisa indawo yengalo engenhla ngesihlakala siqondaniswe nengalo. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala.
- 2
Ukudala i-torso nokuqondanisa okuhlangene
Ivimbela ukuhlehla kwe-torso ngokweqa izimbambo ne-pelvis. Gwema ukufaka amandla angenasidingo entanyeni nasemhlathini wakho.
- 3
Ukwenza isenzo sokugoqa isando
Phakamisa ama-dumbbell usebenzisa ukubamba okungathathi hlangothi izintende zakho zibhekane futhi uzehlise ngenkathi ugcina ukungezwani kwengalo. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
- 4
Hlala uqaphile bese uyabuya
Hofuza bese ubuyela kancane endaweni yokuqala. Kunokuba ucishe ukhiye amalunga akho noma ugxumele ku-rep elandelayo, phinda wenze ibhalansi bese uphinda.
UKUHLANGANYELA NOKUNDLELA
Yenza indlela yamandla yokunyakaza kwe-hammer curl njalo
Ivimbela ukuhlehla kwe-torso ngokweqa izimbambo ne-pelvis. Lokhu kuqondanisa kufanele kugcinwe ukuze imisipha emikhulu isebenzise amandla futhi amalunga amancane angatholi ukucindezeleka okungadingekile.
Phakamisa ama-dumbbell usebenzisa ukubamba okungathathi hlangothi izintende zakho zibhekane futhi uzehlise ngenkathi ugcina ukungezwani kwengalo. Kungumqondo omuhle ukuthatha izithombe ngaphambili noma ohlangothini ukuze uhlole ukuthi ukuma kwe-torso kanye ne-joint trajectory akushintshi ekuqaleni nasekupheleni.
Iphuzu elibalulekile: Cacisa ukuze uzame ngaso leso sikhathi: “Gcina ingalo yakho engaphezulu imile nesihlakala sakho ngendlela eqondile ngengalo yakho.”
RANGE & TEMPO
Ibanga elilawulekayo yibanga elilungile lokusebenza
Thola indawo yokugcina lapho kugcinwa khona i-torso nokuqondanisa kwamalunga kunokufinyelela ekugcineni. Noma yibuphi ububanzi obungaphezu kwalokho kungenzeka budalwe ngokuhlehla noma ukunyakaza okunxephezela.
Yenza isigaba sokukhuphula ngenhloso futhi isigaba sokwehlisa silawulwa imizuzwana engu-2-3. Uma ungakwazi ukugcina i-trajectory efanayo kuze kube yimpinda yokugcina, yehlisa isisindo noma inombolo yezimpinda.
KEY MOVEMENT CUE
Gcina isihlakala esingathathi hlangothi futhi ugcine izindololwane ziqinile njengoba ama-dumbbell ehamba eduze kwe-torso.
Le nkhomba inika i-biceps brachii, i-brachii noma i-triceps indlela ephindaphindwayo kuyilapho i-brachioradialis, ama-flexible forearm and extensors isekela isikhundla. Yisebenzise ngaphambi kokwengeza isivinini, umthwalo, noma ububanzi.
Qhathanisa izimpinda zokuqala nezokugcina ukusuka ku-engeli yekhamera ewusizo kakhulu. Uma indlela ehlanganyelwe, ibhalansi, noma i-tempo ishintsha, qeda isethi noma unciphise ubunzima ngaphambi kokuyiphinda.
Iphuzu elibalulekile: Izinga lokuzilolonga: Gcina isihlakala esingathathi hlangothi futhi ugcine izindololwane zigxilile njengoba ama-dumbbell ehamba eduze kwe-torso.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-Hammer Curl: Ukwandisa ububanzi ngaphandle kokuqondanisa
- Lokho okubonayo
- Izihlakala zigobile futhi izindololwane ziya emuva naphambili
- Imbangela engaba khona
- Ukukhathala sekunqwabelene, noma umthwalo, isivinini, kanye nebanga lokusebenza kukhulu kuneleveli yobuchwepheshe yamanje.
- Indlela yokulungisa
- Yehlisa isisindo futhi ufinyelele, gcina ingalo engaphezulu endaweni eyodwa bese uhambisa ingalo kuphela Iphuzu elingukhiye: Gcina isihlakala esingathathi hlangothi futhi ugcine izindololwane zigxilile njengoba ama-dumbbell ehamba eduze kwe-torso.
I-Hammer Curl: Umlenze wokubuya ugejiwe
- Lokho okubonayo
- Uma ubuyela endaweni yokuqala, isivinini sikhuphuka ngokuzumayo bese sigibela ku-rep elandelayo.
- Imbangela engaba khona
- Ucabangela kuphela isigaba sokusebenza njengomsebenzi noma ugxile ekushayeni inombolo oyiqondiwe yezimpinda.
- Indlela yokulungisa
- Nikeza imizuzwana emi-2 kuya kwemi-3 ukuze uthole ukubuyisela, phinda umise indawo yokuqala, bese uqala impinda elandelayo.
I-Hammer Curl: Ukulahlekelwa ukuphefumula kanye nokuqina komzimba
- Lokho okubonayo
- Indawo yezimbambo ne-pelvis iyashintsha engxenyeni yesibili yokuphindaphinda, futhi amandla agxilwe entanyeni noma emhlane ophansi.
- Imbangela engaba khona
- Ngizamile ukugcina ingcindezi yesisu kulo lonke isethi noma ngibambe umoya isikhathi eside kakhulu.
- Indlela yokulungisa
- Setha kabusha umoya wakho kafushane endaweni ephephile ukuphindaphinda ngakunye bese uqeda isethi uma ukuqondanisa kungabuyi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Beka ukuzinza nobubanzi kuqala
Yehlisa isisindo futhi ufinyelele, gcina ingalo engaphezulu endaweni eyodwa futhi unyakaze umphambili kuphela. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo.
Kancane kancane Khuphula inani lokuphindaphinda nomthwalo
Ngemva kokufinyelela ukulawula okuphelele kokwehla, kancane kancane khulisa inani lokuphindaphinda noma umthwalo. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yehlisa isisindo futhi ufinyelele, gcina ingalo engaphezulu endaweni eyodwa futhi unyakaze umphambili kuphela. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Ngemva kokufinyelela ukulawula okuphelele kokwehla, kancane kancane khulisa inani lokuphindaphinda noma umthwalo. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
Isingeniso
8~15 izikhathi × 3~4 amasethi
Gcina ukuma kufana kuzo zonke izimpinda, ushiye izimpinda ezi-2-3.
Uchwepheshe
8~15 izikhathi × 3~4 amasethi
Engeza ukumisa isikhashana noma ukwehla kancane, kodwa buyela esinyathelweni sangaphambilini uma kwenzeka umnyakazo wokunxephezela.
- Uma usulawule ukwehla ngokugcwele, kancane kancane wandise inani lokuphindaphinda noma ukulayisha.
- Uma ubuhlungu bukhula endaweni efanayo noma ukungakhululeki kwamalunga kuhlala kuze kube iseshini elandelayo, yehlisa umthwalo kanye nenani lamasethi amasonto onke.
- Beka kuqala ukuqondanisa, ukubuyisela okulawulwayo, nobubanzi obungenabuhlungu ngaphezu kwenani lokuphindaphinda.
Imibuzo evame ukubuzwa
Yiluphi uhlobo lokunyakaza okufanele ngilusebenzise?
Sebenzisa ngezinga ongakwazi ukuzwa ngalo ukungezwani kusisipha okuhlosiwe futhi ugcine i-torso nokuvumelana kwamalunga. Uma umklomelo uvela endaweni ejulile noma ephakeme, iphoyinti elingaphambili liwububanzi bamanje obusebenzayo.
Ngingasikhulisa nini isisindo noma izinga lobunzima?
Ngemva kokufinyelela ukulawula okuphelele kokwehla, kancane kancane khulisa inani lokuphindaphinda noma umthwalo. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
