LANDMINE PRESS (CHEST)
I-trajectory emise okwe-arc ye-Landmine Press Chest akuyona indlela yokulingisa ngokuqinile umshini wokunyathelisa oqondile, kodwa kuyindlela yokuphusha ngokudayagonali kuyilapho ugcina umzimba uzinzile ku-eksisi ejikelezayo engaguquki.
I-Landmine Press Chest kuwumsebenzi lapho enye ingxenye ye-barbell, enye ingxenye yayo enamathele emkhonweni we-Landmine noma i-pivot ephephile, iphushwa ngokudayagonali phezulu naphambili phambi kwesifuba. Ngenxa yeziphetho ezigxilile, amathiphu ebha alandela i-trajectory emise okwe-arc kunomugqa oqondile noma oqonde ngqo. Lo mzila ungase ube inketho elula kwabanye abantu yokulawula ukuqina kwehlombe nesihlakala, kodwa akusho ukuthi izoxazulula bonke ubuhlungu behlombe noma iphephe ngokuzenzakalelayo kunomshini ovamile wokucindezela ibhentshi. Qiniseka ukuthi uqala ngokuhlola okunamathiselwe okuzinikele noma indlela evikelekile yokuvinjwa, ungaphoqi ukuphela kwebha ngokuqondile, futhi sebenzisa kuphela ukuphindaphinda okulawulwayo lapho izimbambo zakho ne-pelvis ziqondanisiwe.
- Imisipha eyinhloko
- I-Upper pectoralis enkulu
- Imisipha esekelayo
- I-deltoid yangaphambili, i-triceps, i-serratus yangaphambili, i-core
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- I-push diagonal emile
Ingabe i-Landmine Press ihlala iphephile uma unezinhlungu zamahlombe?
Hhayi njalo. Nakuba indlela ye-arc diagonal ingase ibe lula kwabanye abantu, impendulo iyahlukahluka kuye ngokuthi imbangela yobuhlungu, ububanzi bokunyakaza, amasu, nesisindo. Ungaziphoqeleli ukuqhubeka ngenkathi usezinhlungwini futhi uthintane nochwepheshe wezokwelapha uma kunesidingo.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ibheka i-axis ejikelezayo nokulungiswa kwe-barbell
Hlola ukuthi okunamathiselwe kwebhomu eligqitshwayo elizinikele kulungisiwe ngaphandle kokuzamazama, ukuthi indawo eyodwa ye-barbell ayisuki, nokuthi idiski elayishiwe kanye nekhola zizinzile. Uma ungenazo izinto ezisetshenziswayo ezizinikele, uzodinga indlela yokulungisa evikelekile engeke ivumele i-barbell ukuthi inyakaze noma ilimaze udonga noma phansi. Ungabeki emakhoneni angazinzile noma phansi ezishelelayo.
- 2
Bamba isiphetho sebha ngokuqinile phambi kwesifuba sakho bese udala isimo sokuhlukana.
Beka unyawo olubhekene nesandla sakho esisebenzayo kancane phambi kwakho bese ucindezela izinyawo zombili phansi. Bamba ibha ekugcineni noma ibambe inganyakazi phambi kwesifuba sakho esingaphezulu, kodwa ngaphandle kokugoba kakhulu kwezihlakala zakho. Ungami phezu kokuphela kwebha noma ngaphesheya kwendlela yayo.
- 3
Ukuqondisa izimbambo ne-pelvis nokulungisa indlela yendololwane
Qinisa kancane imisipha yakho yesisu kanye ne-gluteal ukuze uvimbele izimbambo zakho ukuthi zingakhuphukeli phambili, futhi ungagobi umhlane wakho ongezansi ukuze udale ukungezwani. Qala ngezindololwane zakho zibheke phansi nangaphandle eduze nomzimba wakho, ngaphandle kokuphakamisa amahlombe akho ngasezindlebeni zakho.
- 4
Ukusunduza ngokudayagonali kumzila omise okwe-arc webha
Exhale bese ucindezela ichopho lebha ngokudayagonali phezulu naphambili. Vumela i-eksisi ye-barbell yokuzungezisa ilandele i-arc eqokiwe, futhi ungasonti ngamandla izandla noma amahlombe akho ukuze uyiphakamise phezulu. Gcina izihlakala zakho ziseduze nezingalo zakho futhi ungakhiyi izindololwane zakho noma uncikise umzimba wakho emuva ekugcineni.
- 5
Ukubuyiselwa okulawulwayo esifubeni imizuzwana engu-2-3
Homa bese ubuyisela ithiphu yebha endaweni yokuqala phambi kwesifuba sakho ngaphezu kwemizuzwana emi-2 ukuya kwemi-3. Sebenzisa kuphela kuze kube sezingeni ngaphambi kokuba indololwane yakho ihambe kakhulu ngemuva kwe-torso yakho noma ubuhlungu buvele phambi kwehlombe lakho. Ungaliyeki ithiphu yebha noma ubuyele emuva ukuze uqale impinda elandelayo.
ANCHOR & STANCE
I-eksisi yokuzungezisa kufanele izinze ukuze isebenzise ama-orbit amise okwe-arc ngokuphephile.
Ukuqeqeshwa kwamabhomu agqitshwayo kungasetshenziselwa ukunyakaza kokucindezela, ukudonsa, ukusquat, nokuzungezisa ngokulungisa ingxenye eyodwa ye-barbell ku-eksisi eyodwa yokuzungezisa. Ngenxa yokuthi i-axis yokuzungezisa ilungisiwe akusho ukuthi indawo ezungezile iphephile, ngakho-ke qala uhlole isimo somkhono, irack, i-disk collar, kanye nephansi, futhi uqinisekise ukuthi kunesikhala sokuthi ibha yokugcina ihambe.
Ukuma kokuhlukana kungasiza ukulawula amandla i-barbell edonsa ngawo umzimba wakho uhlehle nasemaceleni. Kodwa-ke, uma ubeka isisindo sakho onyaweni lwakho lwangaphambili kuphela noma uphakamisa izithende zakho futhi ugobe umhlane wakho ngokweqile, ukuzinza kuzonyamalala. Cindezela izinyawo zombili phansi, gcina izimbambo zakho phezu kwezinqulu zakho, futhi uncike phambili kuphela ngokudingekayo.
Iphuzu elibalulekile: Indlela ozoyisebenzisa ngaso leso sikhathi: “Bheka i-eksisi egxilile → Cindezela izinyawo zombili phansi → Beka izimbambo okhalweni.”
ARC & PRESS
I-diagonal press elandela i-arc yebha ayilingisi ukucindezela okuqondile.
Landmine I-eksisi yokuzungezisa idala i-trajectory emise okwe-arc ekugcineni kwebha, ecindezela ngenhlanganisela yamandla avundlile naqondile. Kwabanye, lo mzila ungase ufinyeleleke kakhulu kunomshini wokunyathelisa oqondile ophelele, kodwa uhla lokunyakaza okungenabuhlungu nezindlela ezizinzile yizona eziza kuqala. Uma ungayinaki i-arc bese uzama ukuphakamisa isandla sakho siqonde phezulu, izihlakala zakho, amahlombe, nomzimba wakho kungase kunxephezele.
Isandla sinyakaza phezulu naphambili phambi kwesifuba, futhi ihlombe linendawo yokunyakaza ngokwemvelo kulandela ukunyakaza kwengalo. Kodwa ungagcini ngokudonsa amahlombe akho uwabeke ezindlebeni zakho noma uvule izimbambo zakho kakhulu. Isisindo esingakwazi ukugcinwa endleleni efanayo akusona isisindo sokuphindaphinda okulandelayo.
RETURN & LOAD
Ijubane lokubuyisela nokuqondanisa komzimba kuza ngaphambi kwesisindo
Ithiphu yebha iya phansi futhi ihlehle lapho ubuya. Uma udedela izingalo zakho ngalesi sikhathi, i-barbell ingase iwe ngokushesha kunalokho obekulindelwe noma ingase ijike izungeze i-eksisi yayo yokuzungezisa. Yehla ngaphezu kwamasekhondi angu-2 ukuya kwangu-3, ugcine ukuqondana kwezihlakala, izindololwane, namahlombe kanye nokucindezela phansi.
Ukuqeqeshwa kwamabhomu agqitshwayo kungadinga inhlanganisela yamandla omzimba ophelele nokuzinza okuyisisekelo, kodwa ukuhlukahluka okuhlangene kudinga uhlelo lwesokunxele nesokudla. Ngisho noma isisindo siyafana, umthwalo ocatshangwayo ungase uhluke kuye ngobude be-barbell, indawo yediski, nesimo, ngakho-ke yahlulela ukuthi uqhubeke kuphela ngaphakathi kwezilungiselelo ezirekhodiwe.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Iqala ngendlela yokulungisa engazinzile
- Lokho okubonayo
- Kunendawo yokuthi i-axis ejikelezayo noma ithiphu le-barbell linyakaze liye phansi noma odongeni.
- Imbangela engaba khona
- Isisindo kungenzeka senyusiwe ngaphambi kokuhlola okunamathiselwe kwebhomu eligqitshwayo, umbala wangempela, nendawo yokufaka.
- Indlela yokulungisa
- Sebenzisa umkhono ozinikele noma indlela yokulungisa evikelekile engasheleli, futhi ungaqalisi isethi uma ukulungiswa kungaqinisekile.
Phusha umkhawulo webha uqonde ngenkani.
- Lokho okubonayo
- Izihlakala zigobile, amahlombe asontekile, noma izandla zidonselwa phezulu zibheke endaweni ehlukile kune-barbell arc.
- Imbangela engaba khona
- Ungase ucabange ngomshini wokunyathelisa wamabhomu agqitshwayo njengendlela eqondile, njengomshini wokunyathelisa ongaphezulu.
- Indlela yokulungisa
- Thumela izandla zakho phezulu naphambili eduze kwe-arc eyidiagonal edalwe i-eksisi yokuzungezisa yebha, futhi uma ungakhululekile, yehlisa ububanzi bokunyakaza noma isisindo.
Ukugoba ngokweqile komhlane ophansi ekugcineni
- Lokho okubonayo
- Njengoba isandla siqhubekela phambili, izimbambo ziyakhuphuka, ama-arches aphansi, kanye nokucindezela ku-forefoot kuyanyamalala.
- Imbangela engaba khona
- Isisindo singaba sisinda kakhulu noma uzama ukuyisa indawo yokugcina kude.
- Indlela yokulungisa
- Qondanisa kabusha i-torso yakho ne-abs yakho kanye ne-glutes futhi wehlise isisindo sibe sezingeni elikuvumela ukuthi ugcine indawo efanayo.
Khiya izindololwane ngokuqinile futhi uphakamise amahlombe
- Lokho okubonayo
- Ekugcineni kokuphindaphinda, ukukhiya kwezindololwane namahlombe akhuphukela ezindlebeni.
- Imbangela engaba khona
- Kungenzeka ukuthi ucabange ukuthi ububanzi buhlala bungcono.
- Indlela yokulungisa
- Yima ngobumnene ebangeni elingenabuhlungu futhi ugcine amahlombe akho nentamo kusesimweni esikhululekile.
Yekela i-barbell lapho ubuya
- Lokho okubonayo
- Ithiphu yebha yehla ngokushesha noma ibuyela emuva ukuze iqale impinda elandelayo.
- Imbangela engaba khona
- Kungase kungabi namandla okulawula i-arc eyehlayo.
- Indlela yokulungisa
- Qeda isethi ekuphindaphindweni kokuqala lapho ungeke ukwazi ukugcina ukubuya kwesekhondi elingu-2-3 futhi wehlise isisindo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Umshini wokucindezela wezandla ezimbili
Okokuqala funda i-eksisi yokujikeleza, indlela ye-arc, nokuqondanisa komzimba ngebha yokukhanya noma idiski elikhanyayo.
I-Split Stance Single Arm Cindezela
Cindezela i-diagonal ngesandla esisodwa, ulungise i-barbell ukuze ingazungezi i-torso yakho.
I-Half Kneeling Landmine Press
Zilolonge ukuqondanisa i-pelvic nezimbambo kanye nokuzinza okuyisisekelo endaweni enokukhahlelwa komlenze okuncishisiwe.
I-Slow Return Landmine Press
Engeza inani elincane lediski kuphela ngemva kokugcina ukubuyisela imizuzwana engu-2~3.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yenza izikhathi ezi-1-2 ngeviki njengokuphusha komzimba okuphezulu noma ukuzivocavoca kwesifuba/ehlombe. Uma wenza uhlangothi olulodwa ngesikhathi, yenza ukuphindaphinda okufanayo futhi usethe ohlangothini ngalunye, futhi uthuthuke kuphela uma ungakwazi ukugcina i-arc yebha, izihlakala ezingathathi hlangothi, kanye nokuqondanisa kwezimbambo ne-pelvic kukho konke ukuphindaphinda. Qala ngesisindo esikushiya unezimpinda ezi-2 kuya kwezi-3 ezisele ekuphindaphindweni kokugcina.
Bala
6–10 izikhathi
I-diagonal arc bese ubuyisela imizuzwana engu-2-3
Isethi
2–3 amasethi
90–150 imizuzwana yokutakula phakathi kwamasethi
Ukwandisa
+1–2.5kg
Kuphela uma konke ukuphindaphinda kunokuqondanisa okufanayo
- Uma i-arc yebha, ukungathathi hlangothi kwesandla, ukuqondanisa ubambo/u-pelvic, nesivinini sokululama kuyafana kuze kube impinda yokugcina kuzo zombili izinhlangothi, kukhuphuka kancane kuphela kuseshini elandelayo.
- Uma umhlane wakho umanzi noma amahlombe akho ehlehlisiwe ngemva kokwenyusa isisindo, uzobuyela ngokushesha esisindweni sangaphambilini.
- Rekhoda ubude be-barbell, indawo yediski, ukuma, nokuhluka kwesandla esisodwa noma ezimbili ukuze uqhathanise izilungiselelo ezifanayo kuphela.
Imibuzo evame ukubuzwa
Ngingakwazi ukubeka i-barbell ekhoneni lodonga?
Okunamathiselwe kwi-Landmine okuzinikele kuyisinqumo esibikezelwa kakhulu. Uma usebenzisa enye indlela yokulungisa, qiniseka ukuthi i-barbell ayisheleli futhi ayikho ingozi yokulimala odongeni noma phansi noma ukuhlakazeka. Uma ukulungiswa kungaqiniseki, ungakwenzi.
Ingabe umsebenzi wesifuba noma ukuzivocavoca kwehlombe?
Ngokuya nge-engeli yokucindezela nokuma, i-pectoralis engenhla enkulu, i-deltoid yangaphambili, ne-triceps zisebenza ndawonye. Nakuba lo mhlahlandlela uhlanganisa ukuhlukahluka kwesifuba okuqhubekisela phambili isifuba phambili, angeke kuthiwe uhlukanisa noma yimuphi umsipha.
