LANDMINE PRESS
Umshini wokunyathelisa ohambisana namahlombe owakha amandla e-deltoid yangaphambili kanye nevolumu yesifuba esiphezulu
Gcina isiqephu esisodwa se-barbell esokhethi yebhomu lehlabathi noma ekhoneni. Bamba ingxenye ephambene ngesandla esisodwa ekuphakameni kwehlombe. Yima izinyawo zakho zimile noma zibheke eceleni bese ubamba umgogodla wakho. Exhale njengoba ucindezela ibha phezulu naphambili kuze kube yilapho ingalo yakho inwetshwe ngokugcwele. Yima kancane phezulu, bese wehlisa kancane ibha emuva endaweni yokuqala ngaphansi kokulawula.
- Imisipha eyinhloko
- I-Anterior Deltoid · I-Upper Pectoralis Major
- Imisipha esekelayo
- Triceps Brachii · Serratus Anterior · Core
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- I-Diagonal Push
Ingabe lesi yisifuba noma ukuvivinya ihlombe?
Iqondise kokubili. I-deltoid yangaphambili iyona enyakazayo eyinhloko, kodwa i-pectoralis enkulu engenhla ihileleke kakhulu ekucindezelekeni kwe-diagonal.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Setha futhi ubambe
Bamba isiphetho se-barbell ezingeni lehlombe. Yima mude ubeke isifuba sakho ngaphandle futhi uzinzise umgogodla wakho. Bamba ibha ngokuqinile.
- 2
I-Diagonal press
Shayela i-barbell phezulu naphambili ngomugqa oqondile. Gxila ekusebenziseni i-deltoid yakho yangaphambili nesifuba esiphezulu ukuze uhambise isisindo.
- 3
Ukufinyezwa okuphezulu
Izwa ukungezwani ehlombe lakho kanye ne-serratus yangaphambili njengoba ufinyelela ukunwetshwa kwengalo egcwele.
- 4
Imbuyiselo elawulwayo
Yehlisa kancane umugqa emuva ehlombe lakho, umelane nesisindo futhi ugcine indololwane yakho ingaqhume kude kakhulu.
SHOULDER FRIENDLY ARC
Indlela ephephile yelunga lehlombe
Ngenxa yokuthi umshini wokunyathelisa wamabhomu agqitshwayo ulandela i-arc ediagonal kunendlela eqondile, wehlisa isidingo sokunyakaza kwesifuba nehlombe. Lokhu kukwenza kube ukukhetha okuhle kakhulu kubantu abangaphatheki kahle ngesikhathi sokucindezela okujwayelekile.
Imvelo eqinile yebha iphinde inikeze ukuzinza okukhuphukile, okukuvumela ukuthi ugxile kumakhenika womshini wokunyathelisa kanye nokusebenzisana kwemisipha eqondiwe ngaphandle kwezidingo zokulinganisa ze-barbell emile.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina i-Landmine Press iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-deltoid yangaphambili · i-pectoralis ephezulu ikhiqiza ukunyakaza ngenkathi i-triceps brachii · i-serratus yangaphambili · isekela eliyinhloko ukuqondanisa okufanayo kusukela ekuphindaphindweni kokuqala kuya kokugcina.
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-Landmine Press kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukuzungeza ngokweqile kwe-torso
- Lokho okubonayo
- Umzimba uyasonteka usuke kubha njengoba ucindezela.
- Imbangela engaba khona
- Ukusebenzisa isisindo esinzima kakhulu noma esinomgogodla obuthakathaka.
- Indlela yokulungisa
- Yehlisa isisindo futhi ugxile ekugcineni amahlombe nezinqulu zakho ziyisikwele ngaphambili kuyo yonke isethi.
Ukuvutha kwendololwane
- Lokho okubonayo
- Indololwane ikhomba ngqo eceleni ngesikhathi sokwehla.
- Imbangela engaba khona
- Ukulungiswa kwehlombe okungafanele.
- Indlela yokulungisa
- Gcina indololwane yakho ibambeke cishe ku-engeli engama-degree angu-45 emzimbeni wakho ukuze ugcine indawo yokucindezela ephephile futhi enamandla.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Landmine Press Eguqayo
Yenza umshini wokunyathelisa ngenkathi uguqe ukuze uqedele ukushayela kwemilenze futhi ukhuphule isidingo sokuhlukaniswa kwakho okuyisisekelo namahlombe.
Umshini wokucindezela wezandla ezimbili
Bamba ibha ngezandla zombili ukuze uhambise imithwalo esindayo futhi uhambise ukugcizelela okwengeziwe kuma-pectorals angaphezulu.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Umshini wokunyathelisa webhomu lehlabathi uhlanganisa ukuphepha nokusebenza. Isengezo esihle kunoma yiluphi uhlelo lwamandla aphezulu.
Imvamisa
1-2 izikhathi ngesonto
Ukunyakaza okuguquguqukayo okulingana kahle kuzo zombili izindlela ezigxile emahlombe nasesifubeni.
Ivolumu
3-4 amasethi we-10-15 reps
Gxila kwikhwalithi yesifinyezo kanye ne-tempo ebushelelezi, elawulwayo.
- Ungaphakamiseli ihlombe endlebeni yakho phezulu komshini.
- Gcina izinyawo zakho zitshalwe ngokuqinile futhi ugweme ukusebenzisa umfutho.
- Thatha amasekhondi angu-2-3 ukuze wehlise ibha isikhathi esiphezulu ngaphansi kwengcindezi.
Imibuzo evame ukubuzwa
Iluphi unyawo okufanele lube phambili?
Ukuma okuntengayo okunonyawo oluphambene nengalo ecindezelayo ukuya phambili kuzinze kakhulu, kodwa ungasebenzisa ukuma okuhambisanayo ukuze uphonsele inselelo inselelo emaphakathi yakho.
