LATERAL RAISE
Ukuphakama kwe-lateral akusona isivivinyo sokuphakamisa ama-dumbbell phezulu, kodwa umsebenzi ogcina indlela amahlombe akho angayisekela kuze kube sekupheleni.
Ukuphakanyiswa kwe-Dumbbell lateral kuwumsebenzi wokuthumba ihlombe ohlanganisa ukuphakamisa izingalo zakho ubheke ngaphandle eduze nomzimba wakho. Umgomo awukona ukuthumela ama-dumbbell ngokusemandleni akho noma ukukhiya izingalo zakho, kodwa ukugcina ukuma kwezihlakala zakho, izindololwane zakho, nomzimba wakho futhi usebenzise inani elifanayo lokucindezeleka okungadalwa yi-deltoid yangemuva ngokuphindaphinda ngakunye. Ama-Dumbbell enza izimfuno ezinkulu zokujikeleza emahlombe lapho izingalo ziseduze nendawo evundlile kunalapho izingalo ziseduze nomzimba. Ngakho-ke, ngisho noma isisindo sifana, kulula ukunxephezela ngokunyakazisa i-torso yakho noma ukugubha amahlombe akho engxenyeni engenhla. Ayikho indlela yokunquma ukuthi iyiphi isiqondiso sengemuva lesandla noma uhlangothi lwengalo olulungele wonke umuntu. Izifundo ze-Electromyographic eziqhathanisa ukuhluka kokuphakama kwezinhlangothi ziyisivivinyo esifushane esinenani elilinganiselwe labaqeqeshwayo abanempilo, ngakho sibonisa kuphela amaphethini okuvuselela imisipha futhi akuqinisekisi i-hypertrophy yesikhathi eside noma ukwelashwa kobuhlungu. Lo mhlahlandlela uqala usebenzisa imibandela yokugcina isihlakala sihambisana nengalo ngaphakathi kwebanga elingenabuhlungu, ukuhambisa ingalo ngokunethezeka phakathi kwengaphambili nohlangothi lomzimba womzimba, futhi ungahlehli nomzimba.
- Imisipha eyinhloko
- I-Lateral deltoid
- Imisipha esekelayo
- I-deltoid yangaphakathi · I-trapezius ephezulu · I-Rotator cuff
- Izinga lobunzima
- Osaqalayo–Ophakathi
- Uhlobo lokunyakaza
- Ukuthunjwa kwehlombe
Ingabe kufanele ngiphakamise ama-dumbbell ngaphezu kobude behlombe?
Cha. Okubalulekile akukona ukuphakama kwengalo ethile; igcina intamo, umzimba womzimba, nesihlakala ngaphandle kobuhlungu. Sebenzisa ububanzi ngaphambi kokuba amahlombe akho aphakame noma ama-arch akho angemuva.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Khetha ama-dumbbell alula nesikhala esingenalutho kuqala.
Qala isethi yakho yokuqala ngesisindo esingakuphoqi ukuthi ushintshe ifomu kuzimpinda ezimbalwa zokugcina. Yenza isikhala ukuze ama-dumbbell adlule nhlangothi zombili, futhi uma phansi kushelela noma kukhona izinto ezingaphansi kwezinyawo zakho, zisuse kuqala. I-dumbbell enzima kakhulu ongayiphakamisa kanye ayisona isisindo sokuqala salokhu kunyakaza.
- 2
Misa indawo ethule ye-torso ngezinyawo zakho ne-pelvis
Beka izinyawo zakho phakathi kobubanzi be-hip futhi ungawakhiyi amadolo akho. Exhale kuze kube yilapho izimbambo zakho ziphumule kahle phezu kwe-pelvis yakho, kudala ukungezwani okuncane ezinqulwini zakho nasesisu. Unganciki emuva ukuze uvule isikhala sokuphakamisa ama-dumbbell, futhi gcina amehlo akho aqonde phambili ngaphandle kokuphusha isilevu sakho phambili.
- 3
Gcina izihlakala zakho zihambisana nezingalo zakho futhi izindololwane zakho zithambile.
Beka ama-dumbbell eduze kwamathanga akho futhi uqinisekise ukuthi izihlakala zakho azigobilenga ngaphakathi noma ngaphandle. Izindololwane zingabanjwa ngokugoba okuncane kakhulu kunokukhiywa ngokugcwele. Lokho kugoba okuncane akusona i-kickback yokwenza ama-dumbbell abe lula, kodwa indawo yokuqala yokugcina izihlakala nezindololwane zakho ziqinile ebangeni lokugcina.
- 4
Vula izingalo zakho ndawonye phakathi kwengaphambili nezinhlangothi zomzimba wakho
Khipha umoya kancane njengoba uphakamisela izingalo zombili emaceleni. Akudingeki ukuba uhambe ncamashi endizeni engaphambili. Uma indlela eya phambili kancane phakathi kwengaphambili nohlangothi lwe-torso ingaphindaphindwa ngaphandle kokuphatheka kabi ngaphambili kwehlombe, sebenzisa leyo ndlela. Gcina zombili izandla zinyakazela ekuphakameni okufanayo ukuze i-dumbbell eyodwa ingagxumeli phambili kuqala noma indololwane ibuyele emuva.
- 5
Thola ububanzi bokugcina ngaphambi kokuthi ihlombe likhuphuke
Izingalo zakho zingasondela ngokuhambisana nephansi, kodwa lokho kuphakama kuwumphumela, hhayi umgomo. Uma intamo yakho iqala ukuba mfushane, izimbambo zakho ziyaphakama, noma izihlakala zakho ziboshelana, yima endaweni ephansi. Ungaguquli ukunyakaza kube umshini wokunyathelisa ongaphezulu; phinda kuphela kuze kube sekugcineni lapho ukuma kwehlombe ne-torso kuhlala kulawulwa ngaphakathi kwebanga elingenabuhlungu.
- 6
Buyela kancane kancane kuma-dumbbell ngaphambi kokuthi aqale ukushwiba.
Ngemva kokubheka kafushane isikhundla ekugcineni, yehlisa ama-dumbbell alawulwa phansi ezinhlangothini zamathanga akho. Ngenkathi wehla, ungadonseli amahlombe akho phansi ngamabomu noma ushaye ama-dumbbell emathangeni akho. Uma ama-dumbbell egxuma phambili lapho uqala ukuphindaphinda okulandelayo, yehlisa ijubane noma wehlise isisindo.
GRIP & PATH
Okubaluleke kakhulu kunokuqondisa kwesandla ukuthi ingabe isihlakala, indololwane, kanye nendlela yengalo kudala ukuphindaphinda okufanayo.
Ekuphakameni okungemuva, ama-dumbbell ayalengiswa ezandleni, futhi lapho izingalo zihlukana kakhulu, kulapho izimfuno zokujikeleza kufanele zibekezelele nakakhulu. Ngakho-ke, uma ugoba izihlakala zakho ngokweqile noma uqondisa izindololwane zakho ngendlela ehlukile ngokuphindaphinda ngakunye, umuzwa olethwa emahlombe akho kanye nesinxephezelo somzimba wakho uzohluka ngisho noma uphakamisa i-dumbbell efanayo. Kungakhathaliseki ukuthi ingemuva lezandla zakho libheke phezulu noma izithupha zakho zibheke phambili kancane, okokuqala qiniseka ukuthi izihlakala zakho ziyisandiso sezandla zakho zangaphambili futhi ama-dumbbell awakude kakhulu ngaphambi kwezindololwane zakho.
Ocwaningweni lwe-electromyography, ukungathathi hlangothi, ukuzungezisa kwangaphandle, kanye nokuphakama kwangaphakathi kokuzungezisa kwezinhlangothi kubonise amaphethini ahlukene okusebenza kwemisipha. Kodwa-ke, imiphumela iwumphumela wokuhlolwa okwenziwa inombolo encane yabakhi bomzimba abancintisanayo ebangeni elimisiwe nesivinini. Ngakho-ke, esikhundleni sokusebenzisa isiqondiso esithile sesandla njengokuvimbela ubuhlungu noma isiqinisekiso se-muscle hypertrophy, kungcono kakhulu ukukhetha isiqondiso sesandla kanye nohlangothi lwengalo olungaphindaphindiwe ngaphandle kobuhlungu bese ugcina leso simo kulo lonke isethi.
Iphuzu elibalulekile: Hlola manje: izihlakala zihambisana nezingalo · ukugoba kwendololwane okufanayo kukho konke ukuphindaphinda · ama-dumbbell ahamba ngendlela efanayo ngaphandle kokuphusha i-torso isuke endaweni
SCAPULA & RANGE
Ungawashisi amahlombe akho, esikhundleni salokho khetha ububanzi lapho ungagcina khona i-torso yakho.
Lapho izingalo ziphakanyiswa, i-scapulae ngokwemvelo ihamba phezu kwe-ribcage. Ukuzama ukusunduza amahlombe akho kuze kube phansi noma emuva kungabangela ukuqina okungadingekile entanyeni nasemahlombe akho. Ngakolunye uhlangothi, uma amahlombe akho ephakama ngokushesha ebheke ezindlebeni zakho futhi intamo yakho iba mfishane, kungenzeka ukuthi isisindo sakho samanje noma ububanzi bungaphezu kwalokho i-torso namahlombe akho angakwazi ukukusingatha.
Ngokuvamile uzobona izingalo zakho ziphakanyiswe eduze nokuhambisana nephansi, kodwa lokho kuphakama akumele kube umgomo wawo wonke umuntu. Ucwaningo lwakamuva lokuqhathanisa i-dumbbell/ikhebula luphinde lwaqhathanisa izimo ezimbili ngaphakathi kwebanga lokuthunjwa kwehlombe elimisiwe. Ibanga lakho elingenabuhlungu lingahluka ebangeni elinqunywe ucwaningo. Lapho uncika emuva noma uncika phambili ukuze uphakamise izingalo zakho, beka phambili ukuma kunobude ukuze unciphise ububanzi noma isisindo.
LOAD & CONTROL
Umthwalo ongawubamba kuphela lapho uhlola umfutho ophezulu kanye ne-trapezius ngaphambi kokuthi uhlole ama-deltoid angemuva.
Ukuphakama kwe-Dumbbell lateral kuvame ukuba nzima kakhulu lapho izingalo zakho ziqhubeka zishiya umzimba wakho. Ngakho-ke, ngisho noma ungenza ukuphindaphinda okukodwa noma okubili okuphezulu, uma unyakazisa i-torso yakho ukusuka kolunye uhlangothi noma uqondise futhi ugobe amadolo akho ukuze udale ukuphindaphinda okuphindaphindiwe okuphindaphindiwe, kunzima ukusho ukuthi uqeqesha ukunyakaza okufanayo. Ngokukhetha isisindo esilawulwa kokubili njengoba ukhuphuka futhi njengoba wehla, kuzoba lula ukubona ukuthi yiziphi iziguquko ezihlukanisiwe kusukela kusethi kuya kusethi.
Olunye ucwaningo oluqhathanisa i-dumbbell ne-cable lateral iphakama esikhathini esingamaviki angu-8, zombili lezi zindlela zazihlotshaniswa nokuqina kwe-deltoid ye-lateral eyandayo esimweni esilinganiselwe, ngaphandle kwenzuzo ecacile phakathi kwezimo. Lokhu akusho ukuthi ama-dumbbell aphansi noma ukuthi izintambo azikho isidingo. Esikhundleni segama lesisetshenziswa, umbandela wakho oyinhloko wokukhetha kufanele kube ukuthi ungakwazi yini ukugcina ibanga elingenabuhlungu, umzila ongaguquki, kanye nevolumu yesonto ngalinye ebuyisekayo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ama-Dumbbells aphumela phambili ekuphindaphindweni kokuqala.
- Lokho okubonayo
- Ama-dumbbell aphuma ngaphambi komzimba wakho kuqala esikhundleni sokuya eceleni, futhi kuzwakala njengokuphakanyiswa ngaphambili kunokunwetshwa kwengalo.
- Imbangela engaba khona
- Ekuqaleni, amahlombe akho ajikijelwa phambili, noma usebenzisa izihlakala nezindololwane zakho kuqala ukushintsha isisindo.
- Indlela yokulungisa
- Misa kancane ama-dumbbell eduze kwamathanga akho, bese wendlala izandla zombili ngaphandle ngesikhathi esisodwa. Ungaqali ngezihlakala zakho eziphakanyisiwe noma ama-dumbbell aphonswa phambi komzimba wakho.
Amahlombe aphakama abheke ezindlebeni
- Lokho okubonayo
- Lapho izingalo zidlula phakathi nobude, intamo iba mfishane futhi ingemuva elingaphezulu liqinisa kuqala.
- Imbangela engaba khona
- Kuphakathi kwesisindo sakho samanje noma ububanzi bokugcina bungaphezu kokulawula kwehlombe lakho kanye ne-torso, noma uphakamisa amahlombe akho ukuze uphushe ama-dumbbell phezulu ngokuphindaphinda ngakunye.
- Indlela yokulungisa
- Yehlisa ama-dumbbell futhi uwasebenzise ekuphakameni okugcina ubude bentamo yakho. Kunokuba uphoqe amahlombe akho phansi, qala uqiniseke ukuthi izimbambo zakho ne-pelvis kugcwele.
Ukukhiya izindololwane noma ukugoba kakhulu isikhathi ngasinye
- Lokho okubonayo
- Izingalo ziqondile ngokuphindaphinda okukodwa futhi izindololwane zigoqwe ngokuphawulekayo kokulandelayo, zishintsha ubude be-dumbbell nendlela.
- Imbangela engaba khona
- Ushintsha izinsimbi ezimaphakathi nesethi ukuze ufinyelele isisindo ekugcineni.
- Indlela yokulungisa
- Khetha ukugoba kwendololwane okunethezekile ukuze uqale futhi ugcine leyo ndawo kuze kube sekupheleni. Uma ungakwazi ukugcina leso simo, yehlisa isisindo.
Ukugoba ngemuva ukuze udale umfutho
- Lokho okubonayo
- Njengoba ama-dumbbell ekhuphuka, izimbambo zivuleka phambili, i-pelvis iqhubekela phambili, noma i-torso inyakaza ukusuka kolunye kuya kolunye.
- Imbangela engaba khona
- Kuphakathi kokuthi izingalo zakho zisunduza ngaphezu kwalokho ezingakwenza, noma ama-dumbbell asinda kakhulu, ngakho-ke unxephezela ngokunyakaza kwe-torso.
- Indlela yokulungisa
- Gcina amadolo akho ethambile bese ubuyisela izimbambo zakho phezu kwe-pelvis yakho. Yehlisa ama-dumbbells bese uqeda isethi ngaphambi kokuthi ukuguqula kuqale.
Phakamisa ama-dumbbell ngokugoba izihlakala zakho
- Lokho okubonayo
- Ekugcineni, ingemuva lesandla litshekele phezulu kakhulu, noma isibambo se-dumbbell siyagingqika entendeni yesandla.
- Imbangela engaba khona
- Uma ukubamba kwakho kungashoni noma usekela ama-dumbbell ngeminwe yakho, izihlakala zakho zizokhathala ngaphambi kwezingalo zakho.
- Indlela yokulungisa
- Bamba isibambo singanyakazi nengaphakathi lesandla sakho bese ubeke isihlakala sakho sihambisane nengalo yakho. Uma uzwa ubuhlungu esihlakaleni, phinda uhlole isisindo sakho se-dumbbell nokubamba kwayo.
Yehlisa isigaba esehlayo
- Lokho okubonayo
- Ama-dumbbell adedelwa ngokushesha ngemuva kwephoyinti lokugcina, ajikijelwe ngaphambi kwamathanga, bese ejikijelwa emuva ukuze aqale impinda elandelayo.
- Imbangela engaba khona
- Kuphakathi kokuthi ubheka isigaba sokuphakamisa kuphela njengokuzivocavoca, noma ulahlekelwa ukulawula indlela ye-dumbbell kuma-reps ambalwa okugcina ngenxa yokukhathala.
- Indlela yokulungisa
- Bamba ngokuthula ama-dumbbell eduze komzimba wakho ngaphambi kokuqala impinda elandelayo. Uma lokho kumisa kungenzeki, qeda isethi noma wehlise isisindo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Zilolonge indlela yengalo phambi kodonga ngaphandle kwesisindo.
Yima igxathu elilodwa kude nodonga bese uqinisekisa ukuthi ingemuva lezandla zakho nezindololwane zisezingeni elifanayo. Vula futhi wehlise izingalo zakho phakathi kwebanga lapho umhlane wakho ophansi ungagobile kakhulu obondeni.
Ingxenye yobubanzi obunama-dumbbell akhanyayo
Phinda i-12-20 reps kuphela ebangeni eliphakathi, ugcine intamo ne-torso isikhundla. Unganyakazisi i-torso yakho ukuze udale ibanga eliphakeme.
Ukuphakama okugcwele kwe-dumbbell lateral okumile
Khuphuka ufike ekugcineni lapho ungagcina khona indlela yengalo kanye nesimo somzimba ngaphandle kobuhlungu, bese wehlisa ama-dumbbell ngaphansi kokulawula ngaphambi kokuba aqale ukushwibeka.
Ukuphakanyiswa kwangemuva kwenziwa ohlangothini olulodwa ngesikhathi
Bamba i-dumbbell elula ngesandla esisodwa bese usebenzisa esinye isandla ukuze uhlole ukuma kwakho kwe-torso. Uma i-pelvis yakho iphushelwe eceleni noma i-torso yakho itshekile, buyela enguqulweni yezandla ezimbili noma ama-dumbbell alula.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa lo msebenzi izikhathi ezi-2–3 ngeviki njengesisekeli ngemva kokuphusha umzimba ophezulu noma ukudonsa umsebenzi, noma qala iseshini yehlombe ngamasethi okukhanya. Sebenzisa isethi yokuqala ukuhlola ifomu lakho, bese uqala ukusebenza amasethi anomthwalo oshiya izimpinda ezingaba ngu-2–3 zibekelwe. Uma isonto lakho selivele lihlanganisa ukucindezela okukhulu kwehlombe noma ivolumu yokuqeqesha isifuba, qapha ukukhathala nezimpendulo zobuhlungu ezivela kwamanye amahlombe ngaphambi kokwengeza amasethi e-lateral-raise.
Ama-Reps
12–20 reps
Ibanga lapho ubude bentamo nokuma kwengalo/indololwane kugcinwa khona
Izilungiselelo
2–4 amasethi
60–90 isibili sokululama phakathi kokuzivocavoca kwehlombe okufanayo
I-Tempo
1–2 s phezulu · 1 isekhondi phansi
Uma wehla, ungasebenzisi i-dumbbell bounce ngokuphindaphinda okulandelayo.
- Uma i-torso yakho imile futhi izihlakala nezindololwane zakho zigcinwa kukho konke ukuphindaphinda, qala ngokukhuphula inani lokuphindaphinda ukuya phezulu kwebanga lakho eliqondiwe.
- Khulisa isisindo se-dumbbell ngokukhuphuka okuncane kakhulu ngemuva kokuthi uzuze phezulu kwama-reps akho endaweni efanayo kuwo wonke amasethi. Ungakhulisi isisindo futhi ufinyelele kanyekanye ngosuku olufanayo.
- Uma ibanga lakho lokugcina lehla ngesethi ngayinye noma amahlombe akho eqala ukuhlehla kanye nama-arch akho angemuva, buyela esisindweni sangaphambilini noma uhla lwangaphambilini. Ukuphinda indlela efanayo kuthatha kuqala kunani lama-dumbbell.
Imibuzo evame ukubuzwa
Ingabe isithupha sakho kufanele sibheke phezulu noma phansi?
Asikho isandla esisodwa esilungele wonke umuntu. Ukuhlukahluka kokuphakama kwe-lateral kungase kukhiqize amaphethini ahlukene wokuvuselela imisipha, kodwa imiphumela ayiqinisekisi ukuvimbela ubuhlungu noma imiphumela yesikhathi eside. Khetha isiqondiso esimisa izihlakala nezindololwane zakho ngaphandle kokubangela ubuhlungu, futhi uhlale ungaguquguquki kuyo yonke isethi.
Ingabe kufanele ngiqondise ngokuphelele izindololwane zami?
Asikho isidingo sokukhiya izindololwane zakho ngamandla. Kubaluleke kakhulu ukugcina ukugoba okuncane okusetha ekuqaleni kufana kukho konke ukuphindaphinda. Uma uqala ukugoba izindololwane zakho kakhulu ekugcineni bese uthumela ama-dumbbell phezulu, yehlisa isisindo noma ububanzi.
Ingabe izintambo zingcono kunama-dumbbell?
Nakuba ukumelana okuzwakalayo phakathi nochungechunge lokunyakaza kuyahlukahluka kuye ngemishini, izifundo eziqhathanisa ububanzi obuhlukene zibonise ukuthi kokubili ama-dumbbell namakhebuli ahlotshaniswa nokuqina kwe-deltoid engemuva, ngaphandle kokuphakama okucacile kokukodwa phezu kokunye. Okokuqala okubalulekile ukuthi imishini etholakalayo ingakwazi yini ukugcina imizila engenabuhlungu nemithwalo elawulekayo.
Nginobuhlungu behlombe, ngingalulama ngokuphakanyiswa kwezinhlangothi?
Ukuphakanyiswa kwangemuva kuwumsebenzi wokumelana ovamile futhi akuhloselwe ukuxilonga noma ukwelapha imbangela yobuhlungu bomuntu ngamunye. Uma ubuhlungu buqhubeka, bubuhlungu ebusuku, noma bubangela ubuthakathaka noma ukuba ndikindiki, funa ukuhlolwa nguchwepheshe wezempilo kunokuba uzikhulisele umthwalo.
Ubufakazi nezinkomba
- 1. I-Coratella et al. - Ukuhlaziywa kwe-Electromyographic kokuhlukahluka kokuphakama kwe-lateral kanye nokuphakama kwangaphambili
- 2. I-Campos et al. - Ukusebenza kwesifunda se-Deltoid sokuzivocavoca kwehlombe ngalinye kubaqeqeshi bokumelana
- 3. ULarsen et al. - Ukuqhathaniswa kwe-lateral deltoid hypertrophy phakathi kwe-dumbbell kanye nokuphakanyiswa kwentambo ye-lateral
