INCLINE DUMBBELL CURL
I-Incline Dumbbell Curl - khulisa ukungezwani kwekhanda elide kwe-biceps ngenkathi uvikela ihlombe nomgogodla ngokusebenzisa ukuqondana okulawulwayo, i-tempo, kanye nokugcwala okuqhubekayo
Lo mhlahlandlela uchaza ukusethwa kwesinyathelo ngesinyathelo, amasu okuqondanisa aqinile, ukunyakaza okuqinile, amaphutha obuchwepheshe avamile nokulungiswa kwawo, ukuqhubeka okusebenzayo, kanye ne-microcycle yamasonto amabili ukuhlanganisa i-Incline Dumbbell Curl ekuthuthukisweni kwengalo okunokulinganisela. Ukuzivocavoca kushintsha umugqa wokuqala we-elbow flexion ngokubeka ihlombe kusandiso esihlobene ebhentshini elithambekile, okwandisa umnikelo wekhanda elide. Ngenxa yokuthi lokho kwelulekwa kwangaphambili kukhulisa amandla e-passive tension, ukugcizelela ku-eccentrics ehamba kancane, ukuma okuqinile kwengalo engenhla, kanye nokukhawulela ukubandakanyeka kwehlombe kubalulekile kukho kokubili ukusebenza kahle nokuphepha. Sebenzisa lo mhlahlandlela ukuze ufunde ukuhlela kokuqala, ukuxazulula izinkinga, kanye nendlela yokwandisa umthwalo ngenkathi unciphisa ubungozi.
- Imisipha eyinhloko
- I-Biceps brachii (amakhanda amade namafushane), i-brachialis
- Imisipha esekelayo
- I-Brachioradialis, ama-flexible wesandla sengalo, iziqinisi ze-scapular (ama-trap aphansi nama-rhomboid) kanye neziqinisi ezibalulekile
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukuguquguquka kwendololwane okuhlangene okukodwa okwenziwe endaweni ethambekele ye-trunk ukukhulisa ukugcizelela kwekhanda elide nokunciphisa umfutho
Ingabe i-curl ethambekile ingcono kunama-curls amile okukhula kwama-biceps?
I-curl ethambekile ibeka ikhanda elide lama-biceps ngaphansi kokunwebeka okukhulu kokuqala, okushintsha ukuvuselela komshini uma kuqhathaniswa ne-curl emile. Lokho akukwenzi kube ngcono emhlabeni wonke; kuyaphelelisana. Sebenzisa ama-curl e-incline ukuze uqondise ukukhula kwekhanda elide kanye nokuma noma ama-curl omshumayeli ukuze uqondise ukufinyela okuphezulu nama-engeli ahlangene ahlukene. Uhlelo oluhlukahlukene oluhlanganisa ama-engeli amaningi we-elbow-flexion luvame ukukhiqiza i-hypertrophy elinganiselayo kunanoma yikuphi ukuvivinya umzimba okukodwa kuphela.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Isihlalo ne-brace
Misa ibhentshi endaweni ethokomele, ngokuvamile eba ngu-45-60 degrees. Hlala ngomhlane wakho wonke usekelwe i-pad, izinyawo ziphansi, kanye ne-pelvis neutral. Vumela izingalo zilenga eceleni kwebhentshi ukuze izingalo ezingaphezulu zihlale kancane ngemuva komzimba. Qala ngama-dumbbell alula kanye nesandla esibheke phambili noma ukubamba kancane kancane okuzwakala kukhululekile ezihlakaleni.
- 2
Isikhundla sokuqala nokuqondanisa
Gcina ingemuva lekhanda lakho nomzimba wakho uphumule ngokunethezeka kuphedi ngaphandle kokuphoqa amahlombe ndawonye. Vumela izindololwane zibheke phansi futhi zihlale ngemuva kancane kwe-torso. Gcina izihlakala zinamathelene nezingalo namahlombe kude nezindlebe. Izingalo ezingenhla azicindezeli kuphedi; bathule emkhathini izindololwane zigobe ziqonde.
- 3
I-Curl igxile ngokulawula
Exhale futhi ugobe izindololwane ukugoqa ama-dumbbell ngaphandle kokuphakamisa izindololwane phambili. Supinate kancane kancane uma unethezekile ukuze izintende zibheke phezulu eduze naphezulu. Yima ngaphambi kokuba amahlombe aqhubekele phambili noma izihlakala zigoqeke emuva. Gcina i-torso ngokumelene nephedi futhi usebenzise i-lift ebushelelezi, elawulwayo kunokusheshisa izisindo.
- 4
Ukubuya kwe-Eccentric bese usetha kabusha
Yehlisa ama-dumbbell ngaphansi kokulawula ku-eccentric cishe imizuzwana engu-2–3, unwebe ngokugcwele ama-biceps kuze kube indololwane ifika eduze nokunwetshwa okugcwele kodwa iyeke ukufinyela ekuxhumekeni kwe-hyperextension. Gcina ukungezwani okuqhubekayo ngokungaphumuli izisindo emathangeni akho noma ebhentshini phakathi kokuphindaphinda. Uma udinga ikhefu, setha ama-dumbbell phansi bese usetha kabusha ukuma. Kuwo wonke ama-eccentric, gcina indawo ye-scapular kanye ne-braced core-ungavumeli amahlombe ukuthi aqhubekele ngokweqile noma i-back back to arch. Nciphisa ububanzi kuphela uma uhlangabezana nehlombe langaphambili noma ukungahambi kahle kwe-bicep; lapho unciphisa ububanzi, gcizelela ingxenye ye-eccentric elawulwayo ongayenza ngaphandle kobuhlungu.
OPTIMAL FORM
Ukucatshangelwa okubalulekile kwezobuchwepheshe kwe-Incline Dumbbell Curl ephumelelayo nephephile
Indawo yengalo engenhla nokuziphatha kwehlombe: Isici esichazayo se-curl ethambekile ukuthi ingalo engenhla iqala ngemuva kancane komzimba ngenkathi ingemuva lisekelwa. Gcina leso simo sizinzile ngaphandle kokuzama ukuphina ingalo ebhentshini. Uma indololwane ihamba phambili njengoba i-dumbbell iphakama, yehlisa umthwalo noma umise ukuphindaphinda ngaphambi kwesikhathi. Gcina amahlombe ehlombe ekhululekile ngokumelene nephedi kunokuba uwaphoqelele phansi nangemuva.
I-Tempo, i-tension kanye ne-eccentric egcizelele: Nge-hypertrophy nempilo ye-tendon, beka kuqala i-eccentrics ehamba kancane, elawulwayo kanye nokumisa ngamabomu phezulu kokufinyela okugxilile. I-tempo yokuqala enconywayo i-concentric yesekhondi elingu-1, ukuphumula kwesekhondi elingu-1 endaweni ephakeme kakhulu, kanye nemizuzwana engu-2–4 eccentric. Le ndlela ikhulisa isikhathi ngaphansi kwengcindezi ngenkathi inciphisa ukunyakaza kwe-ballistic okudlulisa umthwalo ngehlombe nesiqu. Gxila ekucindezelekeni okuqhubekayo: gwema ukuphumula izindololwane kuphedi yebhentshi noma imilenze yakho phakathi kwama-reps. Uma ubona umfutho (ukunyakaza komzimba ophezulu noma ukunwetshwa kwamahlombe okusheshayo), yehlisa umthwalo ngo-10-20% bese uphinda ngendlela efanelekile.
RANGE, LOAD & TEMPO
Khetha ububanzi nokulayisha okugcina i-Incline Dumbbell Curl iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-biceps brachii (amakhanda amade namafushane), i-brachialis ikhiqiza ukunyakaza ngenkathi i-brachioradialis, i-forearm flexors yesandla, i-scapular stabilizers (izicupho eziphansi kanye nama-rhomboids) kanye nama-core stabilizers asekela ukuqondanisa okufanayo kusukela ekuphindaphindweni kokuqala kuya ekugcineni.
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-Incline Dumbbell Curl kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Isebenzisa umfutho we-trunk (ukuguqula)
- Lokho okubonayo
- I-torso noma ama-hips rock ukusiza ukuphakamisa ama-dumbbell; izindololwane ziya phambili noma amakhothamo angemuva.
- Imbangela engaba khona
- Umthwalo udlula umthamo wokwenza ukuguquguquka kwendololwane okukodwa ku-tempo ekhethiwe, noma ama-flexible endololwane akhathele anxenxa imisipha yomboko emikhulu ukusiza.
- Indlela yokulungisa
- Yehlisa isisindo, misa kabusha iqolo lakho ngokumelene nephedi, futhi ugcine izingalo ezingaphezulu zithule eduze kwe-torso. Phinda uzame ukuphindaphinda okunensa ngesigaba sokwehlisa amasekhondi angu-3–4. Uma umfutho uphikelela, sebenzisa ingalo eyodwa ngesikhathi nge-dumbbell elula kuze kube yilapho indawo iphinda iphinda.
Ibanga eliyingxenye nama-reps amafushane
- Lokho okubonayo
- Izimpinda ziyeka ukunwetshwa kwendololwane esigcwele noma zigweme ukwehlisa isiqalo eseluliwe; izifinyezo ezisezingeni eliphezulu ziyashesha.
- Imbangela engaba khona
- Isifiso sokugcina ukungezwani ngenkathi usebenzisa umthwalo osinda kakhulu, noma ukukhathala okuholela ekugwemeni izikhundla ezingenanzuzo kangako.
- Indlela yokulungisa
- Yenza kabusha ububanzi obugcwele, obulawulwayo ngokwehlisa umthwalo futhi uzwe ngokuqaphela ukwelula endaweni yokuqala. Sebenzisa incwadi kadokotela ye-tempo—isibonelo, 1:1:3 (okugxile:misa kancane:okumaphakathi)—futhi uhlele ukusetha ebangeni le-rep ongalenza ngobubanzi obugcwele ngaphambi kokuhluleka. Sebenzisa ama-drop-set noma ama-partial kuphela njengendlela ethuthukisiwe, ehlelwe kusengaphambili, hhayi njengesilungiso sokukhetha ukulayisha okungalungile.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Khulisa isikhathi ngaphansi kwengcindezi
Ngaphambi kokukhulisa umthwalo ophelele, nweba isigaba se-eccentric kancane kancane. Engeza isekhondi elingu-0.5–1.0 ku-eccentric njalo ngemva kokujima okungu-1–2 uze ufike ekwehleni okulawulwayo okungu-3–4. Lokhu kuqhubekela phambili kwakha ukuqina kwe-tendon kanye nokwethembeka kwesu ngenkathi kugcina ukulayisha okuhlanganyelwe kuphephile.
Ukuqhubeka komthwalo kancane kanye nokuminyana kwe-rep
Uma ifomu lakho selifana nobubanzi obugcwele kanye ne-eccentrics ehamba kancane, khulisa isikhuthazo sokuqeqesha ngomthwalo owukhuphula ngesizotha (ukukhula okungu-2–5%) noma ngokungeza izimpinda zekhwalithi ezengeziwe ngesethi ngayinye. Ngaphandle kwalokho, gcina isisindo singashintshi futhi ukhuphule ukuminyana kwesethi—yenza amasethi amaningi ngobuchule obuphelele kunokuphushela ehlulekeni kuwo wonke amasethi. Landelela ama-reps amabili okugcina esethi ngayinye: uma elawuleka ngaphandle kokushwiba, ungakwazi ukwengeza u-1–2 kg kuma-dumbbells kuseshini yakho elandelayo.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ukuhlela i-Incline Dumbbell Curl kufanele kubeke phambili ikhwalithi phezu kobuningi. Ngenxa yokuthi lokhu kunyakaza kwandisa ukugcizelela kwekhanda elide futhi kubeka ama-biceps endaweni ede kakhulu yokuqala, imithwalo enesizotha eyenziwa ngokulawula iletha ukuvuselela okukhulu kwe-hypertrophy ngaphandle kokucindezeleka kwehlombe okungadingekile noma i-tendon. Hlanganisa umsebenzi ube wuhlelo lwamasonto onke olulinganisa ukudonsa, ukucindezela, kanye nomsebenzi wokunweba indololwane ukuze ugcine ukulingana kwesakhiwo kuyo yonke indawo yengalo nehlombe.
Imvamisa
2 izikhathi ngeviki
Beka i-curl ethambekile ngemuva komsebenzi ohlanganisiwe wengalo yangaphezulu (isibonelo, ngemva kwamarowu ama-chin-ups noma ama-barbell) noma ngosuku oluzinikele lwengalo. Vumela amahora angu-48–72 phakathi kwezikhathi zengalo eziqinile ukuze usekele ukululama.
Ivolumu
3–4 amasethi wokuphindaphinda okulawulwayo okungu-8–12
Khetha umthwalo ovumela wonke ama-reps ngesikhathi esinqunyiwe ngesu elihlanzekile. Uma i-tempo inwetshiwe, ungase udinge ukwandisa ama-reps noma unciphise isisindo ukuze ugcine isikhuthazo sokuqeqesha esiphelele.
- Beka phambili inqubo eqinile phezu komthwalo. Uma ungeke ukwazi ukugcina umhlane wakho usekelwe futhi izingalo zakho ezingaphezulu zizinzile eceleni komzimba ngaphandle kokushwibeka, yehlisa isisindo noma ukuphindaphinda.
- Phefumula ngendlela enesigqi: donsa umoya ngesikhathi se-eccentric (ukwehlisa) bese ukhipha umoya ngesikhathi sokugxilisa ingqondo (ukuphakamisa), gwema ukubamba umoya ngaphandle kwemizamo emikhulu eqeqeshiwe lapho kufanele khona.
Imibuzo evame ukubuzwa
Iyiphi i-engeli yebhentshi okufanele ngiyisebenzise?
I-engeli ye-backrest ezungeze u-45–60° iyibanga lokuqala elisebenzayo. I-backrest ephansi ibeka ingalo engaphezulu kude ngemuva kwe-torso futhi ingase idale ukunwebeka okunamandla, kuyilapho indawo eqondile ngokuvamile kulula ukuyilawula. Khetha i-engeli evumela ukuthi umhlane wakho uhlale usekelwe, izingalo zakho ezingenhla zihlala zizinzile eceleni komzimba, namahlombe akho anyakaze ngaphandle kobuhlungu.
Ubufakazi nezinkomba
- 1. ExRx.net
