LANDMINE ROW
Umugqa wamabhomu agqitshwayo usebenzisa i-barbell ehanjiwe nesibambo esingu-V ukudonsa i-hip-hinge ukuya kumzimba
Ukulungiswa kwebha nesibambo esiphephile nendawo yepuleti kuza kuqala kumugqa wamabhomu agqitshwayo. Beka izinyawo nhlangothi zombili zokuphela kwebha yamahhala ngaphandle kokuvimba indlela yayo, thumela izinqulu zibuyele endaweni enethezekile ye-trunk, futhi ubambe isibambo esingu-V ngezandla zombili. Thumela izindololwane ngemuva kwe-torso ngaphandle kokwelula ngokweqile umhlane ophansi noma ukushaya amapuleti. Buyela phezu kwamasekhondi angu-2–3.
- Imisipha eyinhloko
- Latissimus Dorsi · Rhomboids
- Imisipha esekelayo
- I-Lower Trapezius · Biceps Brachii · Posterior Deltoids
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Bilateral Barbell Horizontal Pull
Ingabe indlela ye-arcing bar iphephe kakhudlwana kumhlane ophansi?
Kungase kuzwakale kukhululekile kwabanye abantu, kodwa indlela ye-arcing ayisusi ngokuzenzakalelayo isidingo esiphansi noma iqinisekise ukuphepha okukhulu kwawo wonke umuntu. I-trunk engathathi hlangothi kanye nomthwalo olawulwayo kusadingeka.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola ukulungiswa nesibambo sebha
Qinisekisa ukuthi ihange le-landmine kanye nokulungiswa kwamapuleti kuvikelekile. Hlola ukuthi isibambo esingu-V sihlezi ngokuzinzile ngaphansi kwe-barbell nokuthi iminwe ayikwazi ukubanjwa phakathi kwesibambo, ibha, namapuleti.
- 2
Misa izinyawo ne-hip hinge
Beka izinyawo kuzinhlangothi zombili zokuphela kwebha yamahhala ngaphandle kokuvimba indlela yayo ye-arc. Thumela okhalo emuva kuze kube yilapho ingemuva selisendaweni ekhululekile engathathi hlangothi.
- 3
Bamba isibambo esingu-V ngezandla zombili
Bamba isibambo ngokuphepha bese welula izingalo. Qala kuphela phakathi kwebanga lapho amahlombe engasheleli ngokungahambi kahle ukuya phambili, ugcine intamo ende.
- 4
Dweba izindololwane ngemuva komzimba
Thumela izindololwane ngemuva komzimba njengoba isibambo siya ngasesifubeni esingezansi noma ngaphezulu kwesisu. Unganwebi kakhulu i-low back noma uphakamise amahlombe ukuze udonsele ibha phezulu.
- 5
Buyela phezu kwamasekhondi angu-2–3
Nweba izingalo ezingaphansi kokulawula ukuze uthumele ibha emuva ekuqaleni. Ungabhampisi amapuleti phansi noma uqale ukuphindaphinda okulandelayo ngokuphindaphinda.
FIXATION & CLEARANCE
Ukuphepha kwehange nokususwa kweminwe kuza kuqala
Emgqeni wamabhomu agqitshwayo, qala ngokuqinisekisa ukuthi ibha igxilile kuhange, amapuleti avikelekile, futhi isibambo esingu-V sizinzile. Igebe phakathi kwesibambo nebha noma amapuleti lingadala ingozi yokubamba iminwe.
Hlola indlela ye-arc yebha ngomthwalo olula ngaphambi kokuphindaphinda, futhi ukhiphe izinyawo, iminwe, nezingubo kuleyo ndlela. Yima ngokushesha uma isisetshenziswa sinyakaza noma isibambo singazinzi.
Iphuzu elibalulekile: Ungawenzi umsebenzi ngokusetha lapho iminwe ingabanjwa phakathi kwesibambo esingu-V, i-barbell, noma amapuleti.
HINGE & PULL
Gcina i-hip hinge bese uthumela izindololwane ngemuva kwe-torso
Thumela okhalo emuva kuhinge ye-hip futhi uqinisekise ukuthi umhlane uhlala endaweni ekhululekile engathathi hlangothi. Thumela izindololwane ngemuva kwe-torso njengoba isibambo siza ngasesifubeni esingaphansi noma ngaphezulu kwesisu.
Ungadluliseli i-low back noma usebenzise i-torso rebound ukudonsa ibha phezulu. Uma i-trunk engathathi hlangothi ingakwazi ukugcinwa, umthwalo ungase udlule ukulawula kwamanje.
Iphuzu elibalulekile: Indlela ye-arcing bar ayisusi ngokuzenzakalelayo isidingo esiphansi. I-trunk engathathi hlangothi kanye nomthwalo olawulwayo kusadingeka.
RETURN & LOAD
Buyela ngejubane elifanayo elilawulwayo ngaphandle kokuphindaphinda kwepuleti
Buyela ngokunweba izingalo ngaphansi kokulawula imizuzwana engu-2-3. Amapuleti abhampa phansi angashintsha indlela yokuphindaphinda elandelayo nokulawula isiqu.
Sebenzisa kuphela umthwalo ogcina isiqu esimaphakathi, ukubamba isibambo, indlela yebha, kanye nokubuya kwesekhondi elingu-2–3. Hlola kabusha ihange namapuleti phakathi kwamasethi.
Iphuzu elibalulekile: Uma umthwalo osindayo udinga i-rebound, i-hyperextension, noma i-grip engazinzile, idlula ukulawula kwamanje.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukubeka iminwe phakathi kwesibambo esingu-V nebha
- Lokho okubonayo
- Ekuqaleni noma ukubuya, iminwe iseduze negebe phakathi kwesibambo ne-barbell noma amapuleti.
- Imbangela engaba khona
- Indawo yokubamba kanye nokucaciswa kweminwe kungenzeka ukuthi akuzange kuhlolwe.
- Indlela yokulungisa
- Setha kabusha isibambo futhi uqinisekise ukuphuma kweminwe ngaphandle kwendlela yokubamba ngomthwalo omncane.
Isandiso se-low-back ngokweqile
- Lokho okubonayo
- Izimbambo ziyakhuphuka futhi ingemuva eliphansi ligobe ngokucijile ngesikhathi sokudonsa.
- Imbangela engaba khona
- Indawo yokudonsa ephakeme noma umthwalo osindayo kungenzeka ukuthi ubekwe kuqala.
- Indlela yokulungisa
- Yehlisa umthwalo futhi ume ebangeni eligcina ihinge le-hip kanye nesiqu esimaphakathi.
Ukusebenzisa i-plate rebound
- Lokho okubonayo
- Amapuleti athinta phansi ekugcineni kwembuyiselo futhi impinda elandelayo igxumagxuma.
- Imbangela engaba khona
- Imbuyiselo ingase ingalawuleki noma umthwalo uphakeme kakhulu.
- Indlela yokulungisa
- Sebenzisa ukubuyisela kwesekhondi elingu-2–3 futhi wehlise umthwalo uma ukubopha kabusha kuqhubeka.
Enyakazisa amahlombe
- Lokho okubonayo
- Amahlombe akhuphukela ezindlebeni futhi intamo iba mfishane njengoba izindololwane zidonsa.
- Imbangela engaba khona
- Ukuphakama kwebha kungase kubekwe kuqala ngaphezu kwendlela yendololwane.
- Indlela yokulungisa
- Gcina intamo ende futhi ume kububanzi lapho amahlombe ehlala elawulwa khona.
Ayihloli kabusha ukulungiswa phakathi kwamasethi
- Lokho okubonayo
- Ukuma kwehange, ipuleti, noma isibambo kushintshile ngemva kwesethi.
- Imbangela engaba khona
- Izisetshenziswa kungenzeka zihloliwe kuphela ngaphambi kokuphindaphinda kokuqala.
- Indlela yokulungisa
- Hlola kabusha ihange, amapuleti, nesibambo ngaphambi kwesethi ngayinye.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Umugqa wekhebula
Funda ukudonsa kwamazwe amabili ngaphandle kokusetha ihange noma i-hip hinge.
Umugqa webhomu lehlabathi elilula
Qinisekisa ukulungiswa, isibambo, ukususa iminwe, kanye nendlela yebha ekulayisheni okuphansi.
Umugqa webhomu elivamile
Gcina i-hip hinge kanye nokubuya kwesekhondi elingu-2–3 ngenkathi uthumela izindololwane emuva.
Ukukhuphuka komthwalo omncane
Lungisa kuphela lapho yonke impinda igwema ukuphindaphinda, i-hyperextension, nokungaqini kokubamba.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa lokhu izikhathi ezingu-1-3 ngesonto njengengxenye yokuqeqeshwa emuva, kuqala ngamasethi angu-2-3 ezimpinda ezingu-8-12. Lungisa ukuphindaphinda noma ukulayisha kancane kuphela lapho ibha ilungiswa, indawo yesibambo esingu-V, ukuphuma kweminwe, i-hip hinge, kanye nokubuya kwesekhondi elingu-2–3 kusasele kukho konke ukuphindaphinda. Indlela ye-arc yebha ayisusi ngokuzenzakalelayo isidingo se-low-back.
I-Reps
8–12
Hlola ukulungiswa, ukubamba, kanye ne-trunk engathathi hlangothi
Amasethi
2–3
Ukuphumula okungama-60-90s phakathi kwamasethi
Inqubekelaphambili
+1–2 impinda
Kuphela ngaphandle kwe-rebound noma i-hyperextension
- Engeza izimpinda ezingu-1-2 noma ulungise umthwalo kancane iseshini elandelayo kuphela lapho ukulungiswa kwebha, isibambo esingu-V, ukucaciswa kweminwe, i-hip hinge, kanye nokubuya kwesekhondi elingu-2–3 kusala kukho konke ukuphindaphinda.
- Misa ngokushesha futhi usethe kabusha ukusetha uma ukulungiswa kungazinzile, ingozi yokubamba iminwe ibonakala, amapuleti abuyele emuva, ama-hyperextends aphansi, noma ubuhlungu obubukhali.
- Rekhoda ihange, i-barbell namapuleti, isibambo esingu-V, ukulayisha, amasethi nezimpinda, nesikhathi sokubuya ndawonye.
Imibuzo evame ukubuzwa
Kuthiwani uma ngingenaso isibambo esingu-V?
Sebenzisa kuphela isibambo esihlala ngokuzinzile ngezansi kwebha futhi sinikeze imvume yomunwe. Uma isibambo esiphephile singatholakali, khetha umugqa wekhebula noma okunye ukuhluka komugqa.
Kufanele ngiyidonsele kude kangakanani ibha?
Donsela kuphela kububanzi lapho izindololwane zinyakaza ngemva komzimba kuyilapho ihinge lenyonga namahlombe ehlala elawulwa. Unganwebi kakhulu umhlane ophansi noma uphakamise amahlombe ukuze udonsele phezulu.
