INVERTED ROW
Umugqa ohlanekezelwe awuwona umsebenzi lapho ugoqa khona umzimba wakho futhi uphakamise isifuba sakho kuphela, kodwa uwukuzivocavoca lapho udonsa umzimba wakho wonke epulangweni ubheke kubha.
Umugqa ohlanekezelwe kuvidiyo uwumugqa wesisindo somzimba lapho ulenga khona nge-overgrip ngaphansi kwebha ephansi, ubeke izithende zakho phansi, ulondoloze umugqa osuka ezindlebeni zakho uye emaqakaleni, bese udonsela isifuba sakho ngasebha. Esifundweni se-electromyography esiqhathanisa izimo ezine zerowu ezihlanekezelwe kubantu abangu-26, umsebenzi ophezulu ubonwe ku-latissimus dorsi, i-biceps brachii, i-trapezius ephansi, ne-deltoid yangemuva kuzo zombili izimo zokubamba kanye nomlenze owodwa kanye nezimo zokusekela imilenze emibili, futhi umehluko ekusebenzeni kwemisipha phakathi komlenze owodwa nokusekelwa kwemilenze emibili kwakungabalulekile. Olunye ucwaningo lokuqhathanisa amarowu amancane luthole ukuthi imigqa ehlanekezelwe yenza kusebenze kakhulu ama-lats, ingemuva elingaphezulu, nama-hip extensors, kuyilapho ibeka iqolo eliphansi kunemigqa egobe ngaphezulu eqhathanisekayo. Lokhu akusho ukuthi kuphephe ngokungenamibandela kuwo wonke umuntu noma ukuthi ukusekela komlenze owodwa akunangqondo, kodwa kusebenza njengesisekelo sokulungisa okuguquguqukayo kobunzima obuqondile njengobude bebha nokutshekisa umzimba kuqala.
- Imisipha eyinhloko
- I-Latissimus dorsi, i-trapezius ephakathi/ephansi, i-rhomboids
- Imisipha esekelayo
- Ama-deltoid angemuva, ama-biceps brachii, ama-glutes, imisipha yesisu
- Izinga lobunzima
- Osaqalayo–Ophakathi
- Uhlobo lokunyakaza
- Isisindo somzimba ukudonsa ovundlile/anti-extension
Ngibuthola kanjani ubude bebha ephansi ehlanekezelwe?
Qala phezulu ngangokunokwenzeka ngokuphindaphinda okungu-6 kuya ku-12, ugcine umzimba wakho uqondile nesifuba siseduze, wehlise amasekhondi angu-2 ukuya kwangu-3. Uma kunzima kakhulu, phakamisa ibha noma guqa amadolo akho, futhi uma kuba lula, yehlise isinyathelo esisodwa ngesikhathi.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ihlola isimo semigoqo nama-racks
Qiniseka ukuthi ibha ingakwazi ukusekela isisindo sakho samanje somzimba ngaphandle kokuzungezisa noma ukuphuma ku-J-cup noma ibha yokuphepha. Qinisekisa ukuthi izinyawo zokubeka ziqinile phansi futhi ususe noma yimaphi ama-disc, amabhentshi noma izinto ezicijile ngaphansi kwebha.
- 2
Khetha ukuphakama kwebha elawulekayo
Qala ngomzimba wakho umile ngokuqhathaniswa, njephakathi kwezinga lokhalo nesifuba. Gcina umzimba wakho uqondile futhi uthole ukuphakama okukuvumela ukuthi wenze okungenani izikhathi ezingu-8, futhi lapho kuba lula, yehlisa ibha noma uhambise izinyawo zakho ngokuhlukana.
- 3
Bamba i-overgrip ebanzi kancane kunamahlombe akho
Hlala ngaphansi kwe-bar, ubambe ibha izintende zakho zibheke ezinyaweni zakho, bese ugoqa izithupha zakho nxazonke. Sebenzisa ububanzi obuvumela izihlakala zakho ukuthi ziqonde futhi izindololwane zakho zihambe ngokwemvelo ngemuva komzimba wakho phezulu.
- 4
Yenza umugqa osuka esithendeni uye endlebeni
Nweba imilenze yakho futhi ubeke izithende zakho phansi. Cindezela izinqe nesisu sakho, beka izimbambo zakho ne-pelvis, futhi wenze umzimba wakho wonke ube njengebhodi elilodwa ngaphandle kokuvumela izinqe zakho zehle noma umhlane wakho ophansi ube manzi kakhulu.
- 5
Donsela isifuba sakho ngasebha
Exhale bese ubuyisela izindololwane zakho, ulethe isikhungo sesifuba sakho eduze kwebha. Kunokuba uphakamise amahlombe akho ubheke ezindlebeni zakho noma ukhiphe isilevu sakho, qiniseka ukuthi izithende zakho nomzimba wakho kuhamba ndawonye.
- 6
Yehlisa izingalo zakho ziqonde imizuzwana emi-2-3
Kancane kancane qondisa izindololwane zakho ngenkathi ugcina umugqa ofanayo oqondile futhi uvumele indawo yokuthi amahlombe akho aqhubekele phambili ngokwemvelo. Ungalengi kungazelelwe emalungeni akho ehlombe ngezansi bese uhlola umugqa womzimba wakho futhi ngaphambi kokuphinda okulandelayo.
BODY ANGLE
Ubude bebha nendawo yonyawo kushintsha ingxenye yesisindo odinga ukusiphakamisa
Ukuphakamisa ibha nokuletha izinyawo zakho eduze nomzimba wakho kuzoqondisa umzimba wakho futhi kunciphise inani lesisindo osidonsayo. Njengoba wehlisa ibha futhi uhambisa izinyawo zakho ngaphandle, lapho umzimba wakho usondela eduze nendawo evundlile, izimfuno ezinkulu emzimbeni wakho ongaphezulu kanye nokusekelwa kwe-torso. Lapho ukhula ubunzima, kunokuba wehlise ibha ngesikhathi esisodwa, yilungise irack eyodwa noma unyawo olulodwa ukuze uqiniseke ukuthi izinga elifanayo lokuphindaphinda liyagcinwa.
Nakuba ukusekelwa komlenze owodwa kungase kuguqule ibhalansi kanye nezidingo zokuvimbela ukujikeleza, kwakungekho umehluko ophawulekayo ekusebenzeni kwemisipha elinganisiwe phakathi kwezimo zomlenze owodwa kanye nezimo ezimbili ezifundweni zokuqhathanisa eziqondile. Kunokuba uphakamise unyawo olulodwa ukuze uqinisekise ukukhuthazwa okuqinile emuva, kulula futhi kulula ukuphinda ukhiqize ngokulungisa kuqala ukutsheka komzimba, ububanzi buphelele, nezinga lokuphindaphinda.
Iphuzu elibalulekile: Ukulandelana kobunzima bokulungisa: Ubude bebha → ibanga lonyawo → isivinini sokwehla → ubude bonyawo noma isisindo esengeziwe
PLANK LINE
Izinqe kanye nesisu kumele kulandele umugqa womzimba ukuze amandla adalwe ngemuva adluliselwe ezinyaweni.
Irowu ehlanekezelwe iwukudonsa komzimba ongaphezulu kanye nomsebenzi ophikisana nesandiso ovimbela i-torso ukuthi ingagxumeki noma ibemanzi kakhulu. Qondanisa izithende, amadolo, izinqulu, izimbambo nezindlebe emgqeni owodwa bese uqinisa okhalweni lwakho nesisu. Ukuze uthole ukuhluka okulula ngamadolo agobe kancane, sebenzisa izinga elifanayo ukusuka ehlombe ukuya emadolweni.
Njengoba ama-hips akho ehla engxenyeni yesibili yesethi, ibanga phakathi kwesifuba sakho ne-bar liba lifushane, okwenza ukuphindaphinda kubonakale kulula, kodwa empeleni uphakamisa ingxenye yomzimba wakho kuphela. Thatha isithombe eceleni noma usebenzise i-rack post njengendawo eyireferensi ukuze uqiniseke ukuthi i-pelvis yakho ayicwili ngaphansi kwendawo yokuqala.
SCAPULA & TOP
Hambisa amahlombe kodwa ungasheshi noma ugcwalise ububanzi ngesilevu sakho.
Uma ingalo inwetshiwe ngezansi, izindwani zehlombe ngokwemvelo zingaqhubekela phambili phezu kwezimbambo futhi zihlangane ziye emuva lapho zidonswa. Uma ugcina amahlombe akho eseduze eduze ngangokunokwenzeka kusukela ekuqaleni, ububanzi bezingalo zakho buzoncishiswa. Gcina ukubamba kwakho kanye nokuqina kwe-torso, kodwa shiya indawo yokuthi amahlombe akho ahambe kahle.
Inqubo engenhla akufanele ibe nesilevu sakho phezu kwe-bar, kodwa ukuba nesikhungo sakho sesifuba eduze kwe-bar kanye nezindololwane zakho ngemuva kwe-torso yakho. Uma kufika isikhathi sokusondeza intamo yakho phambili noma ukuphakamisa amahlombe akho ngasezindlebeni zakho, yima ngaphambi kwalokho bese uphakamisa ibha ukuze uphinde uthole uhla olugcwele.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
amahips ashona phansi
- Lokho okubonayo
- Phansi nangaphezulu, i-pelvis yakho ingaphansi komugqa phakathi kwamahlombe namaqakala, kanti umgogodla wakho ophansi umanzi.
- Imbangela engaba khona
- Lapho utshekisa umzimba wakho wamanje, izisu zakho nama-glute angase angakwazi ukusekela i-torso yakho noma athathe indawo yokuqala ngaphezu kwenani lokuphindaphinda.
- Indlela yokulungisa
- Phakamisa ibha noma ulethe izinyawo zakho eduze komzimba wakho ukuze wehlise ubunzima, futhi ubale ama-reps kuphela okugcina u-hips nesisu sakho kumugqa oqondile.
Phakamisa izinqe kuphela phezulu kuqala
- Lokho okubonayo
- Ngaphambi kokudonsa, i-pelvis yakho iyaphakama futhi umzimba wakho ugoqe, ushiye isifuba sakho kude ne-bar.
- Imbangela engaba khona
- Ngiqale nge-extension ye-hip ukuze nginciphise ibanga phakathi kwesifuba sami ne-bar.
- Indlela yokulungisa
- Qala ngokwakha umugqa osuka endlebeni uye eqakaleni, bese ucabanga ngezithende zakho nesifuba sinyakaza ngesikhathi esifanayo.
Khipha isilevu sakho bese uthinta ibha.
- Lokho okubonayo
- Isifuba sihlala siphansi, kodwa yintamo kuphela egobile phambili futhi isilevu siseduze ne-bar.
- Imbangela engaba khona
- Ukusebenzisa ukuphakama kwesilevu njengereferensi yokuphindaphinda noma ukuntula ibanga lokudonsa.
- Indlela yokulungisa
- Gcina amehlo akho kubha noma iphuzu ophahleni futhi intamo yakho ingathathi hlangothi. Uma ungakwazi ukufinyelela esifubeni sakho, phakamisa umugqa.
Hlikihla amahlombe akho ngasezindlebeni zakho
- Lokho okubonayo
- Phezulu, intamo iyancipha, amahlombe aphakama kuqala, futhi izindololwane azikwazi ukubuyela emuva.
- Imbangela engaba khona
- Uzama ukudonsa ibha phezulu kakhulu noma izinga lamanje lobunzima liphezulu.
- Indlela yokulungisa
- Gcina amahlombe akho kude nezindlebe zakho, beka izindololwane zakho emuva futhi ume ngaphambi nje kokuqhaqhazela. Yima uqonde uma kunesidingo.
ziwise phansi
- Lokho okubonayo
- Ngokushesha ngemva kwaphezulu, izingalo ziqondana ngokucijile, amahlombe agxumela ku-bar, futhi i-rack iyashintsha.
- Imbangela engaba khona
- Ucabanga nje ukukhuphuka njengokuphindaphinda noma imisipha yakho yokubamba nengemuva ikhathele.
- Indlela yokulungisa
- Bamba ukwehla imizuzwana engu-2–3 bese uqedela isethi ngokuphindaphinda okungenakwenzeka.
Ukusetshenziswa kwamabha noma ama-racks angazinzile
- Lokho okubonayo
- Njengoba udonsa, ibha izungeza ku-J-inkomishi noma iphakamisa ohlangothini olulodwa futhi izinyawo zokubeka zihamba phansi.
- Imbangela engaba khona
- Asizange sihlole ukuthi ibha ivinjiwe yini ukuphuma noma irack ivikelekile.
- Indlela yokulungisa
- Sebenzisa isakhiwo okunzima ukusinqamula, njengephinikhodi noma ibha yokuphepha, futhi uhlole umthwalo ovunyelwe womkhiqizi. Akwenziwa kumishini yokunyakazisa.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ibha ephezulu, umugqa wamadolo agobile
Funda iphethini yokudonsa ngokumisa umzimba wakho, ukuguqa amadolo akho, nokugcina umugqa oqondile kusuka emahlombe akho kuya emadolweni akho.
Ibha ephezulu/umugqa womlenze
Xhuma ipulangwe lomzimba wakho ogcwele ngokudonsa isifuba ngokuhlala ezithendeni zakho futhi wenze umzimba wakho ube mude kancane.
ibha ephansi umugqa ohlanekezelwe
Ngisho noma umzimba wakho usondela ovundlile, gcina umugqa womzimba wakho nokwehla imizuzwana emi-2 kuya kwemi-3 ngokuphindaphinda okungu-6 kuye kwayi-12.
Umugqa ohlanekezelwe onezinyawo eziphakanyisiwe
Beka izinyawo zakho ebhokisini elizinzile futhi wenze umzimba wakho uvundlile noma wehle kancane, futhi uhlole ukuthi okokusebenza kuyashelela yini kuqala.
Umugqa ohlanekezelwe osindayo
Ngemva kokwenza ama-reps alawulwayo okungenani angu-12 okuhluka okuyisisekelo, sebenzisa inani elincane lesisindo esingeziwe esinamathela emzimbeni njengevesti.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ingasetshenziswa izikhathi ezingu-2-3 ngeviki njengokudonsa okuvundlile kwesisindo somzimba phakathi kokudonsa okuqondile nokugobile umugqa. Qala ngokuphindaphinda okungu-8 ekuphakameni kwebha yamanje kusale ukuphindaphinda okungu-2–3, futhi ulungise inani eliphelele lamasethi okudonsa ukuze angeqi ibanga lokutakula lezihlakala, izindololwane, namahlombe.
inombolo
Iziqephu 6-12
Sondela esifubeni usigcine siqondile
setha
2–4 amasethi
Imizuzwana engama-90 - imizuzu emi-2 yokululama phakathi kwamasethi
isivinini
1-2 okwesibili ukuphakama / 2-3 ikwindla yesibili
Gwema ukuwela emalungeni akho ukusuka phansi
- Ngaphambi kwesethi yakho yokuqala, nyakazisa ibha bese u-rack ngamandla ngesandla ukuze uhlole ukuthi zivikelekile futhi usule isikhala esingaphansi kwebha.
- Uma ugcina ukuthintana kwesifuba okufanayo, ukuqondanisa indlebe neqakala, kanye namasekhondi angu-2–3 okwehla kukho konke ukuphindaphinda, engeza impinda eyodwa kuseshini elandelayo.
- Ngemva kokushaya phezulu kwe-target reps yakho kuwo wonke amasethi, yehlisa ibha isinyathelo esisodwa noma uhambise izinyawo zakho ngokuqhelelana kancane, ungashintshi kokubili okuguquguqukayo ngesikhathi esisodwa.
Imibuzo evame ukubuzwa
Ingabe isifuba sakho kufanele sithinte ibha?
Uma ungakwazi ukugcina umugqa womzimba nentamo ingathathi hlangothi ngaphandle kobuhlungu, lokho kuyisiqondiso esihle, kodwa akudingeki uphoqe ukuthinta. Yima ngaphambi nje kokuthi uphakamise amahlombe noma ujube isilevu sakho bese uphakamisa ibha ukuze ufunde uhla olugcwele.
Ingabe kufanele ngigcine amahlombe ami ehlangene?
cha. Phansi, izindwani zehlombe ngokwemvelo zingaya phambili futhi zihlangane futhi lapho zidonswa. Gcina ukubamba kwakho kanye ne-torso, kodwa ungawakhiyi amahlombe akho yonke indlela.
Ingabe ukuphakamisa umlenze owodwa kwenza kube nzima nakakhulu?
Ukulinganisela nokuvinjelwa kokujikeleza kungase kube nzima, kodwa ezifundweni zokuqhathanisa ngokuqondile, umehluko ekusebenzeni kwemisipha elinganisiwe phakathi kokusekelwa kwemilenze eyodwa kanye nemilenze emibili kwakungabalulekile. Okokuqala, lungisa izinga lobunzima ngobude bebha, ukuthambekela komzimba, nesivinini sokwehla.
Ingabe imigqa ehlanekezelwe ingcono uma ungakhululeki emuva?
Olunye ucwaningo oluncane oluqhathanisayo lwathola ukuthi imigqa ehlanekezelwe yayinemithwalo engemuva ephansi kunemigqa emile nehlanekezelwe, kodwa lokhu akuqinisekisi ukuphepha kwesimo sakho ngasinye. Qala nge-engeli elula, engenabuhlungu futhi uma izimpawu ziqhubeka, hlolwa uchwepheshe wezempilo.
Ngingakwazi ukwenza imigqa ehlanekezelwe ngisho noma ngingakwazi ukudonsa?
yebo. Ukuphakama kwebha kukuvumela ukuthi ulungise kahle isisindo sakho, ukwenze kube kuhle njengesisekelo sokudonsa okuvundlile. Kodwa-ke, njengoba ukudonsa kuwukudonsa okuqondile, indlela efanayo ayiqedwa ngokuzenzakalelayo ngemigqa ehlanekezelwe iyodwa.
Ubufakazi nezinkomba
- 1. Youdas et al. - Umsebenzi wemisipha ngokuya ngokubambelela okuphansi okuhlanekezelwe kanye nezimo zokusekela unyawo
- 2. Fenwick et al. - Ukusebenza kwemisipha nokulayishwa ngemuva kwemigqa yekhebula ehlanekezelwe, egobile, nengalo eyodwa
- 3. UMok et al. - Ukubuyekezwa kwezincwadi ezihlelekile ngomsebenzi wemisipha ngesikhathi sokuzivocavoca kokumiswa
