INCLINE DUMBBELL REVERSE FLY
Ukunyakaza okusekelwe ebhentshini okuhlukanisayo okuqeda umfutho wokukhulisa ukubandakanyeka kwe-deltoid yangemuva kanye nemininingwane yehlombe
Misa ibhentshi ethambekile libe cishe kuma-degree angama-30-45. Lala ubheke phansi ubhekise isifuba sakho ngokuqinile ngokumelene nephedi futhi ubambe i-dumbbell esandleni ngasinye. Vumela izingalo zakho zilenge phansi ngokugoba kancane ezindololwaneni zakho. Exhale njengoba uphakamisela ama-dumbbell ezinhlangothini kuyi-arc ebanzi. Gxila ekusebenziseni imisipha engemuva kwamahlombe akho kunokumpintsha amahlombe akho. Yima kancane phezulu, bese wehlisa kancane izisindo uzibuyisele ekuqaleni ngaphansi kokulawula.
- Imisipha eyinhloko
- I-Deltoid yangemuva
- Imisipha esekelayo
- Middle Trapezius · Rhomboids · Infraspinatus
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukuthunjwa Okuvundlile Ehlombe
Iyiphi i-engeli yebhentshi engcono kakhulu?
30 kuya ku-45 degrees ijwayelekile. I-engeli ephansi ivamise ukushintsha ukugcizelelwa okwengeziwe emicu ephansi ye-deltoid engemuva.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukusetha nokubeka indawo
Setha ibhentshi ku-30-45 degrees. Lala uqonde izinyawo zakho zibambelele phansi ukuze uzinze. Vumela ama-dumbbell alenga ngokwemvelo ngaphansi kwamahlombe akho.
- 2
Phakamisa ngaphandle
Phakamisa ama-dumbbell ku-arc ebanzi emaceleni akho. Hola ngezindololwane zakho futhi ugcine izihlakala zakho ziqinile. Gwema ukusebenzisa noma yikuphi ukunyakazisa umzimba.
- 3
Ukufinyezwa okuphezulu
Yima kancane phezulu lapho izingalo zakho zihambisana naphansi, ugxile ekuminyanisweni kwama-deltoid angemuva.
- 4
Ukwehla okulawulwayo
Yehlisa kancane ama-dumbbell ubuyele endaweni yokuqala, umelane nesisindo futhi ugcine ukungezwani.
BENCH SUPPORTED ISOLATION
Ukuzihlukanisa okumsulwa ngokuzinzisa
Ngenkathi inguqulo yokuma egobile isebenza, imvamisa iholela ekukhathaleni okuphansi kanye nomfutho womzimba ongahlosiwe. Ngokusebenzisa ibhentshi elithambile, unikeza inkundla ezinzile evala i-torso yakho endaweni.
Lokhu kuzinza kukuvumela ukuthi ugxile ku-100% womzamo wakho wengqondo nomzimba ekhanda elingemuva le-deltoid. Ukuze ulondoloze intamo engathathi hlangothi, phumuza isilevu sakho kancane ngaphezulu kwebhentshi noma ugcine amehlo akho ethe njo phansi ngaphambi kwebhentshi.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina i-Incline Dumbbell Reverse Fly iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-deltoid yangemuva ikhiqiza ukunyakaza kuyilapho i-trapezius ephakathi · rhomboids · infraspinatus isekela 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 Reverse Fly kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukuhoxiswa kwe-scapular okweqile
- Lokho okubonayo
- Ukumpintsha amahlombe ehlombe phezulu kwe-rep.
- Imbangela engaba khona
- Izama ukudonsa isisindo emuva kunokuba iphume, ihlanganisa ama-rhomboid nezicupho.
- Indlela yokulungisa
- Cabanga ngokufinyelela 'ebanzi' ezinhlangothini. Cabanga ukuthi uzama ukuthinta izindonga eziseceleni ngama-dumbbells.
Ukuphakamisa isifuba
- Lokho okubonayo
- Isifuba sisuka ebhentshini njengoba izisindo zikhuphuka.
- Imbangela engaba khona
- Kusebenzisa isisindo esinzima kakhulu, okuphoqa umhlane ongezansi ukuthi usize.
- Indlela yokulungisa
- Yehlisa isisindo futhi uqinisekise ukuthi isifuba sakho sihlala sixhumene nephedi kuyo yonke isethi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Impukane Emisiwe Yehla isikhashana
Bamba indawo ephezulu imizuzwana engu-2-3 ukuze wakhe amandla e-isometric futhi ukhulise ukuxhumana kwemisipha yengqondo.
Impukane Ehlehla Yengalo Eyodwa
Yenza ukunyakaza ingalo eyodwa ngesikhathi ukuze ugxile kakhulu ekhanda ngalinye elingemuva le-deltoid.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Izimpukane ezibuyela emuva zinhle kakhulu ekuqedeni amahlombe. Beka kuqala ifomu eliqinile kanye ne-tempo elawulwayo.
Imvamisa
2-3 izikhathi ngesonto
Isinyathelo esiyisisekelo sokuhlukaniswa sokuthuthukiswa okuphelele kwehlombe.
Ivolumu
3-4 amasethi we-15-20 reps
Gxila ekuphindaphindweni kwekhwalithi ephezulu nokugcina ukungezwani okuqhubekayo.
- Gcina ukugoba okuthambile ezindololwaneni; ungazivaleli ngaphandle.
- Ungawavumeli ama-dumbbell athinte ezansi ukuze ugcine ukungezwani okuqhubekayo.
- Gcina ukugqolozela okumaphakathi ukuze ugweme ubunzima bentamo.
Imibuzo evame ukubuzwa
Ukungathathi hlangothi noma ukubambelela ngokweqile?
Zombili zisebenza kahle. Linga ukuze ubone ukuthi yikuphi ukubamba okukuvumela ukuthi uzwe ukufinyela kwangemuva kwe-deltoid kakhulu.
