LEANING LATERAL RAISE
Umnyakazo wokuhlukanisa otshekile okhulisa ukungezwani esiqongweni sokufinyela ukuze kwakhiwe ububanzi obuphakeme behlombe
Bambelela eposini eliqinile noma i-rack ngesandla esisodwa bese ubeka izinyawo zakho eduze nesisekelo. Gxilisa umzimba wakho ngaphandle kuze kube yilapho ingalo yakho ilenga iqonde phansi. Bamba i-dumbbell esandleni sakho sangaphandle ngokugoba kancane endololwaneni yakho. Exhale njengoba uphakamisa i-dumbbell eceleni ize ifike ezingeni lehlombe. Ngenxa yokuncika, uzozwa ukufinyela okunamandla ngaphezulu kwe-arc. Yima kancane, bese wehlisa kancane isisindo ubuyele emzimbeni wakho owulawulayo.
- Imisipha eyinhloko
- Lateral Deltoid
- Imisipha esekelayo
- Anterior Deltoid · Upper Trapezius
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukuthunjwa Kwamahlombe
Ingabe ingcono kunokuphakama?
Iqondise ingxenye ehlukile yejika lokumelana. Zombili kufanele zisetshenziselwe ukuqinisekisa ukuthuthukiswa okuphelele kwe-deltoid yangemuva.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Setha futhi uncike
Bamba iposi bese wehlisa umzimba wakho kuwo. Vumela i-dumbbell ilenge ngokwemvelo, uqinisekisa ukuthi ingalo yakho incike phansi.
- 2
Phakamisela eceleni
Phakamisa i-dumbbell ku-arc ebanzi eceleni kwakho. Gxila ekuholeni ngendololwane futhi ugcine isihlakala sakho siqinile.
- 3
Ukufinyezwa okuphezulu
Izwa ukuminya okukhulu ku-deltoid engemuva njengoba ingalo ifinyelela ubude behlombe (okuyi-engeli enkulu ngokuhlobene nomzimba wakho).
- 4
Ukwehla okulawulwayo
Yehlisa kancane i-dumbbell emuva ngasenqulwini yakho, ugcine ukungezwani. Yima ngaphambi nje kokuthi ikuthinte umlenze wakho.
ALTERED RESISTANCE CURVE
Gcwalisa 'indawo efile' yokukhushulwa okujwayelekile
Ekuphakameni okujwayelekile okuma eceleni, ukumelana kuyehla njengoba ufika phezulu kakhulu. Ngokuncika, ususa iphoyinti lokushuba komshini phezulu phezulu kububanzi bokunyakaza. Lokhu kuphonsela inselelo i-deltoid engemuva esimweni sayo esifushane kakhulu, esivame ukungaqeqeshelwanga kahle ukunyakaza okuvamile.
Ukubambelela eposini kuphinde kuqede amandla okusebenzisa i-torso momentum (ukukopela), okuphoqa i-deltoid engemuva ukuthi ibambe u-100% womthwalo. Lokhu kwenza inguqulo encikeyo ibe ukukhetha okuphezulu kwe-hypertrophy emsulwa nencazelo yemisipha.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina i-Leaning Lateral Raise iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe ukuma ukuze asuse umthwalo. Gcina i-lateral deltoid ikhiqiza ukunyakaza ngenkathi i-deltoid yangaphambili · i-trapezius ephezulu isekela ukuqondanisa okufanayo kusukela ekuphindaphindweni kokuqala kuya ekugcineni.
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-Leaning Lateral Raise kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukusebenzisa okuthunyelwe umfutho
- Lokho okubonayo
- Ukudonsa noma ukusunduza iposi ukusiza ukushwiba isisindo phezulu.
- Imbangela engaba khona
- Kusebenzisa isisindo esindayo kakhulu ukuthi i-deltoid inganyakazi ngokuqinile.
- Indlela yokulungisa
- Sebenzisa okuthunyelwe kuphela ukuze uzinze. Gcina i-engeli yomzimba wakho ingashintshi kuyo yonke isethi.
Ukuhlikihla amahlombe
- Lokho okubonayo
- Ihlombe likhuphukela endlebeni ngesikhathi sokuphakama.
- Imbangela engaba khona
- I-trapezius engaphezulu esebenza ngokweqile noma ukulawulwa kwe-scapular okungekuhle.
- Indlela yokulungisa
- Gcina ihlombe lakho 'ligcwele' phansi futhi ugxile ekufinyeleleni 'ububanzi' eceleni kunokuba 'phezulu' nje.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Imiswe Isikhashana Ukuncika Phakamisa
Bamba indawo ephezulu amasekhondi angu-2-3 ukuze ukhulise isikhathi esingaphansi kokushuba kwesimo senkontileka ngokugcwele.
Ikhebula Leaning Phakamisa
Yenza ukuphakamisa ukuncika usebenzisa umshini wekhebula ukuze unikeze ukungezwani okungaguquki kakhulu kuyo yonke i-arc.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ukuphakama kwe-leaning lateral kuyisa ukuthuthukiswa kwehlombe lakho ezingeni elilandelayo. Beka kuqala ifomu eliqinile kanye ne-tempo elawulwayo.
Imvamisa
2-3 izikhathi ngesonto
Isiphetho esiphelele sokuqina kwanoma yiliphi ihlombe noma ukuzivocavoca umzimba ongaphezulu.
Ivolumu
3-4 amasethi we-15-20 reps
Gxila 'ekushisweni' nasekuphindaphindeni kwekhwalithi ephezulu kunokulayisha okuphezulu.
- Gcina ukugoba okuthambile ezindololwaneni; ungazivaleli ngaphandle.
- Ungavumeli i-dumbbell ithinte umzimba wakho phansi ukuze ugcine ukungezwani okuqhubekayo.
- Qinisekisa ukuthi uqeqesha izingalo zombili ngamandla alinganayo.
Imibuzo evame ukubuzwa
Kufanele ngincike kangakanani?
Ukuncika okungaba ngu-15 kuya ku-30 degrees ngokuvamile kwanele ukuguqula ngokuphawulekayo ukungezwani kwemisipha.
