INCLINE DUMBBELL FLY
Setha umthambeka ozinzile, lawula i-arc, futhi ume ngaphambi kokuba ububanzi bulawuleke.
Izimpukane ze-Incline dumbbell aziwona umshini wokunyathelisa, kodwa kunalokho ukunyakaza kwe-arc emahlombe ebhentshini elilungisekayo. Khetha i-engeli yebhentshi efanele evumela indawo yokuxhumana ezinzile kanye nendlela yehlombe enethezekile, kodwa ungabheki i-engeli eyodwa njengehamba phambili emhlabeni wonke. Hlola izingidi zakho zokulawula, ibhentshi, iphansi, nama-dumbbell ngaphambi kokuthi uqale. Qala uhlezi endaweni elawulwayo, gcina indololwane iguquguquka njalo nezihlakala ezingathathi hlangothi kukho konke ukuphindaphinda, futhi unyakaze kuphela ekujuleni okungenabuhlungu okukuvumela ukuba uzinze. Esikhundleni sokuguqula impukane ibe umshini wokunyathelisa ngokugoba futhi uqondise izindololwane zakho, buyisela ama-dumbbell esifubeni sakho ngokufakwa okuvundlile. Ukuze uqedele, qondisa ama-dumbbell emathangeni akho noma endaweni ezinzile futhi ungalokothi uwalahle. Uma ungakwazi ukungena noma ukuphuma ngokuphephile, khetha umthwalo ongasindi noma umsebenzi ohlukile. Kukhona ukulinganiselwa okucacile ebufakazini. U-Rodríguez-Ridao et al (2020) ufunde ukucindezela kwebhentshi le-barbell, kodwa hhayi ama-dumbbell flyes, kubantu abadala abaqeqeshiwe ema-engeli ahlukene ebhentshi. I- Nakuba iphrothokholi ibonise i-EMG ephakeme kakhulu ye-pectoralis ephezulu kakhulu ku-30 ° futhi yanda i-deltoid yangaphambili ye-EMG ezindaweni eziphakeme kakhulu, ayisunguli i-engeli elungile, indlela eqondile, i-hypertrophy ekhethiwe, ukuphepha, noma imiphumela yezimpukane ze-dumbbell ezithambile. Lauver et al. (I-2016) iphinde yafunda umshini wokucindezela webhentshi le-barbell futhi yabika umehluko ngezikhathi ezithile, kodwa ayizange ibike umehluko ku-EMG ephezulu ye-pectoralis enkulu kuwo wonke ukufinyela. USolstad et al (2020) uqhathanise izimpukane ze-dumbbell eziyisicaba kanye nokucindezela kwebhentshi le-barbell kunokuhlehlisa izimpukane. I-EMG ayibonisi i-hypertrophy ephakeme noma ukuphepha, ngakho sebenzisa ama-engeli nezigaba ongakwazi ukuzilawula ngaphandle kobuhlungu.
- Imisipha eyinhloko
- I-Pectoralis enkulu
- Imisipha esekelayo
- I-deltoid yangaphambili · I-Biceps brachii
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukwengezwa okuvundlile
Ingabe ikhona i-engeli yebhentshi engcono kakhulu yezimpukane ze-dumbbell?
I-engeli ehamba phambili emhlabeni wonke yalo msebenzi ayikasungulwa. Izifundo zokunyathelisa ebhentshini kubantu abadala abaqeqeshiwe ziye zabika umehluko we-EMG ohlobene ne-engeli, kodwa akekho oye wafunda izimpukane ze-dumbbell ezithambile, zabonisa i-hypertrophy ekhethiwe, noma ukuphepha okubikezelwe kubantu ngabanye. Sebenzisa i-engeli efanelekile evikelekile, esekela izindawo zokuthintana ezinzile, futhi evumela indlela yehlombe enethezekile.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ihlola ibhentshi nendawo yezimpahla
Qinisekisa ukuthi izikhonkwane zokulungisa noma izingidi zisebenza ngokugcwele, ibhentshi lizinzile, phansi kucacile, futhi womabili ama-dumbbell awonakele. Nquma i-engeli efanelekile engakwazi ukusekela ngokuqinile ikhanda lakho, ingemuva elingaphezulu, izinqe, nezinyawo. Ungasebenzisi izinto ezilimele, ezixegayo noma ezingazinzile.
- 2
Isiqalo esihlezi esilawulwayo esinama-dumbbell
Hlala onqenqemeni lwebhentshi izinyawo zakho zitshalwe ngokuqinile. Yima i-dumbbell ngayinye ethangeni layo elihambisanayo bese ulibamba ngokulibamba eligoqe isithupha sakho, ugcine izihlakala zakho zingathathi hlangothi. Khetha umthwalo ongalawuleka ekungeneni, ku-arc, nasekuphumeni ngaphandle kokunyakaza kokudlulisa okuyingozi.
- 3
Dala ukuqamba amanga okulawulwayo nendawo ephezulu
Lala ngaphansi kokulawula nenkampani yakho ye-torso kanye nama-dumbbell eduze ne-torso yakho. Qondisa womabili ama-dumbbell ngaphezu kwesifuba sakho, ugcine izingalo zakho zicishe ziqonde kodwa ngokugoba kwendololwane okuthambile ongakwazi ukukugcina kulo lonke isethi.
- 4
Ukudala indawo yokusekela ezinzile
Sekela ikhanda lakho, umhlane ongenhla, nezinqe ebhentshini, futhi ubeke izinyawo zakho ngokuthula nangokuqinile phansi. Ungawugodli umhlane wakho ngokweqile, uhlehlise kancane futhi uzinzise izindwani zamahlombe akho, futhi ulondoloze ukuqondana kwezimbambo nezinqe kanye nezihlakala ezingathathi hlangothi.
- 5
Iphansi kuphela ku-arc elawulekayo
Hofuza bese wehlisa ama-dumbbell ku-arc ebanzi, emnene eqala emahlombe. Gcina ukugoba kwendololwane okuthambile okufanayo kanye nesihlakala esingathathi hlangothi. Misa isikhashana ekujuleni okungenabuhlungu nokulawulekayo, futhi ungaphoqi ukwelula okujulile, ulingise ububanzi bomunye umuntu, noma ushintshe isilawuli ngaphambi kokwehlisa umzimba wakho.
- 6
Ukubuya nokuyeka ngamabomu
Exhale bese ubuyisela ama-dumbbell esifubeni sakho ngokuvundlile, ugcine indololwane igoba njalo. Ungacindezeli ngokugoba noma ukuqondisa izindololwane zakho. Ngemva kokuphindaphinda kokugcina, qondisa ama-dumbbell emathangeni akho, sukuma ngaphansi kokulawula, futhi uwabeke endaweni ezinzile. Ungalokothi ulahle ama-dumbbells.
BENCH ANGLE
Khetha i-engeli yakho ukuze uyilawule, hhayi imiphumela ethenjisiwe yemisipha
Sebenzisa ukuthambekela okumaphakathi okubambe ibhentshi ngokuqinile ngenkathi unikeza ukusekelwa okuzinzile kwekhanda lakho, ingemuva elingaphezulu, izinqe, nezinyawo. Ukusetha okulungile yileso esihlinzeka ngendlela enethezekile yehlombe kanye nokungena nokuphuma okuhlezi okulawulwayo. Uma uzwa sengathi i-engeli ikwenza ushelele, ulahlekelwe ukuthintana, ibangele ukuthi uhlehle, noma uphoqelele indlela yehlombe, lungisa i-engeli noma ukhethe okuhlukile.
Ucwaningo lwe-engeli yebhentshi olucashunwe lapha lubheke ukucindezela kwebhentshi le-barbell kubantu abadala abaqeqeshiwe, hhayi ukuhlehlisa izimpukane ze-dumbbell. Iphrothokholi eyodwa ibike i-EMG ephezulu kakhulu ye-pectoralis enkulu eku-30° kanye nokwanda komsebenzi we-deltoid yangaphambili kuma-engeli aphezulu, kanti olunye ucwaningo lubike kokubili umehluko othize wezikhawu kanye nomehluko othize ekufinyezweni sekukonke. Le miphumela ayinikezi ama-engeli, ibonise i-hypertrophy ekhethiwe, noma ibikezele ukunethezeka komuntu ngamunye noma ukuphepha.
Iphuzu elibalulekile: Sebenzisa i-engeli ephansi kakhulu ehlala izinzile futhi inethezekile.
DUMBBELL ENTRY
Phatha izinguquko njengengxenye yokujima kwakho
Qala uhlezi nge-dumbbell ngayinye elawulwa ngaphezu kwamathanga akho. Njengoba ulele, gcina ama-dumbbell eduze ne-torso yakho futhi ulinganise esifubeni sakho ngaphambi kokuqala i-arc. Le nqubo inciphisa ukugedla futhi ikunikeza isikhathi sokuhlola indawo yebhentshi, ukubamba, ukuqondanisa kwesandla, nokunethezeka kwehlombe ngaphambi kokuphinda umsebenzi.
Landela izinyathelo ezifanayo emuva ukuze uqedele. Zinzisa ama-dumbbells phezu kwesifuba sakho, bese uwaqondisa futhi uwalawule ngamathanga akho, ukhuphuka futhi uwabeke phansi ngokuphepha. Akukho ukungena okumangalisayo noma ukuphuma okudingekayo. Uma ungakwazi ukuphatha inguquko ngaphandle kokuzikhandla, ukulahlekelwa ukulawula, noma ukunyakaza okudlulayo okuyingozi, yehlisa umthwalo noma ukhethe ukujima okuhlukile.
Iphuzu elibalulekile: Lawula ama-dumbbell kuqala ngaphambi kokuphindaphinda kokuqala nangemva kokuphindaphinda kokugcina.
RANGE CONTROL
Gcina ukuma kwendololwane yakho futhi uchaze uhla oluphansi ngokunethezeka
Misa ukugoba kwendololwane okunethezeke kancane futhi ugcine leyo ndawo ngenkathi ingalo yakho engaphezulu ihamba iphumela ngaphandle nangaphakathi izungeze isihlanganisi sehlombe. Ukushintsha i-engeli yendololwane yakho ukuze uhambise isisindo kuguqula impukane ibe umshini wokunyathelisa. Ukunwetshwa kwendololwane okuqinile kunganweba amandla akho futhi kwenze umthwalo ofanayo ube nzima kakhulu ukuwulawula. Gcina izihlakala zakho zingathathi hlangothi futhi unyakazise womabili ama-dumbbell ngesivinini esifanayo.
Yima lapho amahlombe akho ezinzile, izihlakala zakho zingathathi hlangothi, futhi ukugoba kwendololwane yakho akushintshi. USolstad et al balinganise i-engeli yendololwane endaweni ephansi kakhulu ukuze ibe ngu-150–160° kuphrothokholi yabo yocwaningo lwempukane eyisicaba, kodwa lokhu akuwona umyalelo otholakala emhlabeni wonke wezifundo zempukane ethambekele. Ungaphoqi leyo engeli noma ukwelula okujulile, khulisa kuphela ububanzi uma kungenabuhlungu futhi ngaphansi kokulawulwa.
Iphuzu elibalulekile: Ukuzinza·Comfort·Misa i-arc ngaphambi kokuba indololwane yakho ishintshe umumo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Phatha i-engeli yebhentshi njengesilungiselelo somlingo
- Lokho okubonayo
- Isebenzisa i-engeli eyaziwa njengengcono kakhulu, kodwa izwakala sengathi iyashibilika, inyakazisa amahlombe, noma inendlela yehlombe ephoqelelwe.
- Imbangela engaba khona
- Sebenzisa imiphumela ye-EMG yokucindezela ebhentshini njengencwadi kadokotela yendawo yonke yezimpukane ezithambile.
- Indlela yokulungisa
- Sebenzisa isilungiselelo esifanelekile esikhiya ngokuqinile, esivumela ukuthintana okuzinzile kanye nendlela yehlombe enethezekile. Uma kungenjalo, yehlisa noma ulungise i-engeli noma khetha ukujima okuhlukile.
Ukuguqula i-Fly ukuze Ucindezele
- Lokho okubonayo
- Izindololwane zigoba kakhulu ngesikhathi sokwehliswa, izindololwane ziqonde lapho uphakamisa ama-dumbbell, ukukhathala kwe-triceps kuyabonakala.
- Imbangela engaba khona
- Umthwalo unzima kakhulu noma kugxilwe ekuphusheni esikhundleni sokwengezwa okuvundlile.
- Indlela yokulungisa
- Yehlisa umthwalo futhi ugcine ukugoba kwendololwane okuthambile, okungaguquki. Esikhundleni sokucindezela ezindololwaneni zakho, buyisela ama-dumbbell ku-arc egxile emahlombe akho.
Ukuphoqa ukunwebeka okuphansi
- Lokho okubonayo
- Ama-Dumbbell adlula ngaphansi komzimba, amahlombe aya phambili, noma ukungakhululeki kwehlombe/isifuba kwenzeka.
- Imbangela engaba khona
- Cabanga ukujula okujulile noma i-engeli engaguquki ihlala ingcono.
- Indlela yokulungisa
- Yima ekujuleni okungenabuhlungu, okulawulwayo namahlombe nezihlakala zakho zizinzile. Ungakopishi ububanzi bomunye umuntu.
Ukulahlekelwa ukusekelwa kwebhentshi
- Lokho okubonayo
- Ukuphakanyiswa kwekhanda, iziliphu zangemuva ezingenhla, ukuthintana okhalweni kulahleka, noma ukulungiswa kwebhentshi kuzwakala kuxege.
- Imbangela engaba khona
- Ukusethwa okungazinzile, i-engeli yebhentshi eyeqile, noma ukuzama ukuyehlisa ngaphezu kwalokho ongakwazi ukukulawula.
- Indlela yokulungisa
- Yima ngokushesha, phinda uvule ibhentshi futhi uhlole ukuze ubuyisele ukuxhumana okuzinzile. Ungaqhubeki ngaphandle uma ukwazi ukudala indawo yosekelo ezinzile.
Ukuguqulwa Kwedumbbell Engaphephile
- Lokho okubonayo
- Ukuwa emuva ngenkathi ubambe ama-dumbbell, unenkinga yokusukuma, noma ukwehlisa isisindo ekugcineni.
- Imbangela engaba khona
- Umthwalo unzima kakhulu noma phansi kuminyene ukulawula ukungena/ukuphuma.
- Indlela yokulungisa
- Sebenzisa ama-dumbbell alula, sula phansi, futhi uqondise ama-dumbbell ukuya nokusuka emathangeni akho. Uma ukushintsha kungaphephile, khetha umsebenzi ohlukile.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Phinda izilungiselelo ezinzile kuqala
Phinda ukusethwa kwebhentshi okufanayo kanye nobubanzi obulondolozayo kuze kube yilapho ibhentshi lihlala likhiyiwe, ukuthintana kuzinzile, futhi ukungena nokuphuma kulawulwa. Ungaqhubeki ngokuthi uthi i-engeli eyodwa iphakeme.
I-Tempo Control
Ukwehlisa okulawulwayo ngaphezu kwamasekhondi angu-3–4, ukukhetha ukuphumula kwesekhondi elingu-1 phakathi kwebanga eliphephile. Esikhundleni sokugoba futhi uqondise izindololwane zakho, zibuyisele ngobumnene.
Qhubeka phakathi kwebanga lokuphindaphinda
Engeza ukuphindaphinda okungu-1–2 kuyo yonke isethi kuphela uma ugcina ukuguquguquka kwendololwane okulinganayo, ukunethezeka kwehlombe, nokungena okuphephile futhi uphuma kuzo zonke izimpinda. Khulisa umthwalo kancane kuseshini elandelayo kuphela uma ukulawula kwakho kungashintshi phezulu kububanzi.
Ehlukile kububanzi obunomkhawulo
Uma unobunzima bokulawula uhla olungezansi ezimpukaneni ezinyakazayo, khetha izimpukane zaphansi, izimpukane zekhebula, noma okunye ukuvivinya umzimba okwenza ukungena/ukuphuma kanye nebanga elingenabuhlungu lula ukuphatha.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa njengomsebenzi wokusiza olawulwayo, hhayi ukuhlolwa komthwalo omkhulu. Khetha umthwalo okuvumela ukuthi ushiye isikhala sokuphindaphinda okungu-1-3 ngenkathi uqinisekisa ukuthi zonke izinguquko, ukuma kwendololwane, nobubanzi obuphansi kungamabomu futhi akunabuhlungu.
Inani lokuphindaphinda
10–15
Ungashintshi ukugoba kwendololwane nendawo yesihlakala, futhi ume ngaphambi kwezinguquko zokulawula.
Setha
2–3
Phumula imizuzwana engu-60–90 bese uhlola kabusha ukukhiya kwebhentshi ngaphambi kwesethi elandelayo.
Intuthuko
+1-2 izikhathi
Khulisa umthwalo kancane kuseshini elandelayo kuphela uma wonke amasethi esefike phezulu kobubanzi ngokushintshwa okuphephile kanye nefomu elizinzile.
- Hlola ukulungiswa kwebhentshi nezingidi ngaphambi kwesethi ngayinye esindayo futhi ume uma ibhentshi lizwakala lixega noma lingazinzile.
- Gcina ukugoba kwendololwane okuthambile, okungaguquki, futhi ungaguquli izimpukane zibe ukucindezela noma ukuphoqelela ububanzi obujulile.
- Yima ngokushesha uma uzwa ubuhlungu behlombe, isifuba, indololwane, noma isihlakala, ukuba ndikindiki, isiyezi, ukulahlekelwa ukulawula, noma ukunqanyulwa okungaphephile.
Imibuzo evame ukubuzwa
Ingabe izimpukane ezithambekile zithuthukisa izindawo ezithile zesifuba kangcono?
Azikho izifundo zesikhathi eside eziqondile zezimpukane ze-incline dumbbell ezisekela leso siphetho. Nakuba ucwaningo lwabezindaba lwebhentshi olucashuniwe lwakala i-EMG kumaphrothokholi athile, i-EMG ayibonisi ukukhula kwemisipha ephakeme. Buka lesi senzo njengento eyodwa elawulwayo yokusiza isifuba, bese ukhetha ukulungiselelwa ongakwenza ngokuphepha nangokuqhubekayo.
Kufanele ehliswe ajule kangakanani ama-dumbbell?
Phansi kuphela ekujuleni lapho amahlombe akho ezinzile, izihlakala zakho zingathathi hlangothi, futhi ukugoba kwendololwane kuhlala kungashintshi ngaphandle kobuhlungu noma ukulahlekelwa ukulawula. Izifundo zezimpukane eziyisicaba zimise ama-engeli endololwane ukuthi abe ngu-150–160° ukuze aqhathaniswe, kodwa lokhu akusona isiqondiso sasemhlabeni wonke noma iphrothokholi ye-cline fly. Ungaphoqi ukujula okujulile.
