INCLINE DUMBBELL PRESS
I-incline dumbbell press ayikona ukucindezela phezulu—imayelana nokubamba i-engeli efanele
I-incline dumbbell press iyinhlangano yokucindezela ethambekele lapho ingalo ngayinye isebenza ngokuzimela, iqoqa imicu ye-clavicular ye-pectoralis enkulu kanye ne-deltoid yangaphambili kanye ne-triceps. Ukuphakamisa ibhentshi akuyona into engcono ngokuzenzakalelayo engxenyeni engenhla yesifuba. Ucwaningo luye lwabona umsebenzi ophezulu we-pec ephakeme cishe ngama-degree angu-30, futhi edlule cishe ama-degree angu-45 i-deltoid yangaphambili ijwayele ukuthatha umsebenzi omningi. Isihluthulelo siwukuqala ekuthambekeni okuphansi futhi uthole i-engeli lapho amahlombe ezizwa ekhululekile futhi isifuba singakwazi ukulawula konke ukuphindaphinda.
- Imisipha eyinhloko
- I-Upper pectoralis enkulu
- Imisipha esekelayo
- I-Anterior deltoids · triceps
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Cindezela inkinobho
Ingabe ama-degree angu-30 noma angu-45 i-engeli yebhentshi engcono?
Uma ufuna ukubeka phambili isifuba esingenhla kuyilapho ukhawulela ukuthi ingaphambili lehlombe linikela kangakanani, ukuqala cishe ngama-degree angu-30 kuyasebenza. Ungasebenzisa futhi ama-degree angu-45, kodwa yehlisa i-engeli uma amahlombe ekhathala kuqala noma indlela ijika iqonde.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Setha ibhentshi ekwehleni okuphansi
Setha ibhentshi libe ngamadigri angaba ngu-30 futhi uqinisekise ukuthi i-backrest nesihlalo kukhiyiwe. Ukuqala ngaphansi kwamadigri angu-45 kunciphisa ukuthi ingaphambili lehlombe lithatha kangakanani futhi kwenza kube lula ukufunda umuzwa wokucindezela ngesifuba.
- 2
Sebenzisa amadolo akho ukuletha ama-dumbbells phezulu
Hlala nama-dumbbells emi emathangeni akho, uwaqhubele phezulu ngesikhathi esisodwa ngedolo lakho, bese ulala emuva ngokumelene nebhentshi. Ungawacoshi ama-dumbbell phansi izingalo zakho uzibeke eceleni noma uzifake umsipha endaweni yokuqala namahlombe akho ewodwa.
- 3
Setha izindawo zakho zokuxhumana nezihlakala
Gcina umhlane wakho ongaphezulu kanye nama-glutes ebhentshini nezinyawo zombili phansi. Dweba amahlombe emuva ukuze uzinzise, bese ubeka izibambo ze-dumbbell phansi ezintendeni zezandla ukuze izihlakala zihlale zingathathi hlangothi. Ngezansi, izindololwane kufanele zihlale ngqo ngaphansi kwezihlakala.
- 4
Phansi ngaphansi kokulawula eduze kwesifuba esingaphezulu
Adonse umoya bese wehlisa womabili ama-dumbbell ngesivinini esifanayo. Gcina izindololwane cishe ku-45–70 degrees ukusuka ku-torso, futhi uthole indawo lapho izingalo ezingaphezulu zihamba kancane ngaphansi komugqa womzimba futhi isifuba sigcwele ngokugcwele ngaphandle kobuhlungu ngaphambili kwehlombe.
- 5
Cindezela phezulu ngaphandle kokushayisana nama-dumbbells
Gcina ingcindezi kuzo zombili izinyawo nangemuva engenhla njengoba ucindezela ama-dumbbell phezulu nangaphakathi kancane. Nweba izingalo ngaphansi kokulawula phezulu futhi ugcine ama-dumbbell phezu komugqa wehlombe ngaphandle kokuwavumela ukuba ahlangane noma amahlombe aqhubekele phambili.
BENCH ANGLE
Qala eduze kwama-degree angu-30 futhi wahlulele i-engeli ngokuthi ihlombe lithatha kangakanani
I-engeli yebhentshi ishintsha izindima ze-pectoralis eyinhloko enkulu kanye ne-deltoid yangaphambili. Kwesinye isifundo sabahlanganyeli abaqeqeshiwe abaqhathanisa ne-0, i-15, i-30, i-45, ne-60 degrees, umsebenzi we-peak upper-pec wabonwa ngama-degree angu-30, kuyilapho umsebenzi we-deltoid wangaphambili wawuphakeme kakhulu kuma-degree angu-60. Omunye umsebenzi ubike ukuthi njengoba ukuthambekela kwanda, umsebenzi ngaphakathi kwe-pectoralis ushintsha kakhulu endaweni ye-clavicular.
Imiphumela ye-EMG iyodwa ayixazululi i-engeli engcono kakhulu noma ukukhula okukhulu kunoma yimuphi umuntu. Qala phakathi kuka-15 no-30 degrees futhi uhlole ukungezwani kwesifuba, ukunethezeka kwehlombe, kanye nohlu oluphindaphindekayo lokunyakaza ndawonye. Uma ukuphakamisa i-engeli kwenza ingaphambili lehlombe likhathale ngokushesha, yehlisa ukuhlehla noma umthwalo.
Iphuzu elibalulekile: Izinga elisebenzayo: setha i-backrest ibe ngamadigri angu-30 → hlola ukuthi amahlombe azizwa ekhululekile → lungisa isinyathelo esisodwa kuphela lapho kudingeka.
DUMBBELL PATH
Ama-dumbbell ahamba esuka eceleni kwesifuba esingaphezulu aye phezu komugqa wehlombe
Phansi ama-dumbbell ahlala nhlangothi zombili zesifuba esingaphezulu, izihlakala nezindololwane zinamathiselwe eduze kokuma ngaphansi komthwalo. Njengoba ucindezela, aya phezulu futhi kancane ngaphakathi aze aqede phezu kwamalunga ehlombe. Ungahambi ngomugqa oqondile noma uwacindeze kude ubheke ebusweni bakho.
Ukushaya ama-dumbbell ndawonye kukhipha ukungezwani phezulu futhi kungakubiza ibhalansi. Shiya cishe isikhala phakathi kwazo, futhi ifilimu kusukela ngaphambili ukuze uhlole ukuthi izinhlangothi zombili zihamba ngokuphakama nangesivinini esifanayo.
WRIST & ELBOW
Beka i-dumbbell, isihlakala, nendololwane kube ikholomu eyodwa
Lapho i-dumbbell ikhukhuleka ibheke eminweni, isihlakala sigoqeka sibuyele emuva futhi kunzima ukudlulisa ngengalo. Beka isibambo esiphansi entendeni yesandla futhi ugcine isihlakala siqondile. Uma indololwane iduka kahle ngaphakathi noma ngaphandle kwesihlakala ngezansi, setha kabusha ukubamba kwakho kanye nendawo ye-dumbbell.
Ukukhanyisa izindololwane kuze kufike ekuphakameni kwehlombe kungakhuphula ingcindezi ngaphambi kwehlombe kwabanye abaphakamisayo. Ukuwaphina aqine ezimbanjeni, ngakolunye uhlangothi, kushintsha umsebenzi owengeziwe ku-triceps futhi kwenza ukunyakaza kokunyakaza kube nzima. Kubantu abaningi, indlela egcina indololwane ngaphansi kwesihlakala icishe ibe ngama-degree angama-45–70 ukusuka ku-torso isebenza kahle.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ibhentshi limiswe lame kakhulu
- Lokho okubonayo
- Ingaphambili lehlombe liyakhathala ngaphambi kwesifuba futhi ukunyakaza kucishe kume, njengokucindezela kwehlombe.
- Imbangela engaba khona
- Ukuzama ukushaya isifuba esingaphezulu kakhudlwana, abaphakamisi abaningi baphakamisa ukuthambekela ku-45–60 degrees.
- Indlela yokulungisa
- Yehlisa i-backrest ibe ngama-degree angu-15–30 bese uphindaphinda indlela eyehlisa ama-dumbbells eduze kwesifuba esingenhla.
Ama-dumbbell ehliswa ajule kakhulu
- Lokho okubonayo
- Ingaphambili lehlombe lidonsa phansi, noma ithambo lengalo engenhla lihamba kahle ngemuva komzimba.
- Imbangela engaba khona
- Ukucabanga ukuthi ububanzi obukhulu buhlala bungcono, noma ukulahlekelwa ukulawula ngaphansi ngenxa yomthwalo.
- Indlela yokulungisa
- Yehlela kuphela ebangeni elingenabuhlungu futhi usebenzise ukwehla okuyimizuzwana emibili. Uma kudingeka, shintshela ekubambeni okungathathi hlangothi kanye nomthwalo olula.
Izihlakala zigoqeka emuva
- Lokho okubonayo
- I-dumbbell ihlala phezu kweminwe bese ilunga lesihlakala likhukhuleka ngemuva kwendololwane.
- Imbangela engaba khona
- Ama-dumbbell angase abe nzima kakhulu, noma isibambo singase siphakanyiswe phezulu entendeni yesandla.
- Indlela yokulungisa
- Setha isibambo sijule futhi sibe phansi entendeni yesandla bese ubeka indololwane phezulu ngokuqondile ngaphansi kwelunga lesihlakala.
Ama-dumbbell ashayisana phezulu
- Lokho okubonayo
- Ama-dumbbells angqongqoza ndawonye ekupheleni kwakho konke ukuphindaphinda futhi amahlombe aphakamisela phambili esuka ebhentshini.
- Imbangela engaba khona
- Ukujaha ukuminya okukhulu ngokuletha izingalo kude kakhulu, noma ukwehluleka ukulawula isivinini somshini wokunyathelisa.
- Indlela yokulungisa
- Shiya igebe elincane phakathi kwama-dumbbells futhi uqedele ukuphindaphinda ngakunye endaweni lapho amahlombe esazinzile ebhentshini.
Ingalo eyodwa iqeda kuqala
- Lokho okubonayo
- Ama-dumbbell afinyelela ubude obuhlukene, ama-engeli endololwane ayahluka, futhi i-torso ijikeleza ohlangothini olulodwa.
- Imbangela engaba khona
- Umthwalo ungase ube nzima kakhulu, noma amandla nokusetha kungase kwehluke phakathi kwezinhlangothi.
- Indlela yokulungisa
- Yehlisa umthwalo ohlangothini olubuthakathaka olungakwazi ukuwulawula, futhi uhlole izindlela zombili ngokuthwebula usuka ngaphambili kunokubuka isibuko.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Qhubekela phezulu
Sebenzisa indawo ephakeme ukuze ufunde i-trunk bracing kanye nephethini yokucindezela ethambekele kuqala.
I-Dumbbell floor press
Iphansi likhawulela ukujula ezansi, okuyenza isebenziseke ukuzijwayeza ukuqondanisa isihlakala nokulawula ukusuka kwesokunxele kuye kwesokudla.
Cindezela ukuthambeka okulula
Phinda indlela efanayo ebhentshini le-15–30 degree ngama-dumbbell alula ngenkathi ubambe amaphuzu akho okuxhumana.
Cindezela i-dumbbell press
Engeza umthwalo noma ububanzi kuphela lapho yonke impinda ilingana futhi amahlombe ehlala enethezekile.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Zijwayeze kanye noma kabili ngeviki ngokululama okwanele phakathi kwamaseshini. Emavikini amane okuqala, sebenza ebangeni le-8–12 futhi ushiye ukuphindaphinda okubili noma okuthathu endaweni yokugcina ukuze ukhiye indlela. Uma nawe uyisicaba kulelo sonto, bala ingqikithi yamasethi okucindezela isifuba ndawonye.
I-Reps
8–12
Ngaphakathi kobubanzi lapho izinhlangothi zombili zilandela indlela efanayo
Amasethi
2–3
Phumula imizuzwana engu-90 ukuya kumaminithi angu-2 phakathi kwamasethi
Layisha
+ 1–2 kg
Kuphela ngemva kokushaya phezulu kwebanga le-rep kuwo wonke amasethi
- Uma umhlane wakho ongaphezulu, ama-glutes, nezinyawo zihlala zisekelwe futhi izihlakala zihlala ziqondile ngokuphindaphinda kokugcina, engeza inani elincane lesisindo iseshini elandelayo.
- Uma i-dumbbell eyodwa ibambezeleka noma ihlombe liphakamisela phambili, qeda lokho bese unciphisa umthwalo kwelinye elilandelayo.
- Hlukanisa ukukhathala okungaphezulu kwesifuba nobuhlungu obubukhali behlombe. Uma ubuhlungu obuhlangene buvela, nciphisa ububanzi kanye ne-engeli noma yeka ukuvivinya umzimba.
Imibuzo evame ukubuzwa
Ama-dumbbell kufanele aye kude kangakanani?
Wehlise eduze kwesifuba esingenhla, kodwa kuphela lapho izindololwane zihlala ngaphansi kwezihlakala futhi ingaphambili lehlombe lihlala likhululekile. Ukuqondanisa okuphindaphindiwe, okulawulwayo kubaluleke ngaphezu kokuthinta ama-dumbbell esifubeni sakho.
Ngingakwazi yini ukusebenzisa ukubamba okungathathi hlangothi izintende zibhekane?
Yebo. Ukubamba okuphakathi nendawo noma okune-engeli kancane kulula kakhulu emahlombe kwabanye abaphakamisi. Kusadingeka uhlole ukuthi izihlakala nezindololwane zinamathelane ngaphansi kwama-dumbbell nokuthi izinhlangothi zombili zilandela indlela efanayo.
Ubufakazi nezinkomba
- 1. I-ACE - I-Incline Chest Press Exercise Library
- 2. Rodríguez-Ridao et al. - Ukusebenza kwemisipha kuma-engeli amahlanu amabhentshi
- 3. Lauver et al. - Ukusebenza kwemisipha yomzimba ophezulu nge-engeli yebhentshi
- 4. UCabral et al. - Umsebenzi omkhulu we-Regional pectoralis ekucindezeleni okuphansi nokuthambekela
- 5. Noteboom et al. -Isu lokucindezela ibhentshi kanye nemithwalo yamahlombe
