MACHINE LATERAL RAISE
Ukuvivinya umzimba komshini okuhlukanisa kahle ama-delts asemaceleni futhi kugcwalise ivolumu yehlombe nge-trajectory engaguquki.
Hlala emshinini ucindezele isifuba sakho ku-pad noma uncike emuva bese ubamba isibambo. Gcina izindololwane zakho phezu kwamaphedi futhi wehlise amahlombe akho. Exhale futhi uphakamise iphedi njengokungathi uphusha izindololwane zakho emaceleni. Ngemva kokuzwa ukufinyela okuqinile kwemisipha ye-deltoid eseceleni phezulu, ume kancane ukumelana futhi ubuyele endaweni yokuqala.
- Imisipha eyinhloko
- Lateral Deltoid
- Imisipha esekelayo
- Upper Trapezius · Anterior Deltoid
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukuthunjwa Kwamahlombe
Ingabe imishini ingcono kune-dumbbells?
Imishini ihlinzeka ngokumelana nokuzinza okungaguquki, iyenze ilungele ukuziqeqeshela ukuzihlukanisa, kuyilapho ama-dumbbell elungele ukuthuthukisa imisipha yokuxhumanisa. Hlanganisa kahle kokubili.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukusetha nokuma
Lungisa ubude besihlalo ukuze izindololwane zakho zigxile kuphedi womshini. Bamba isibambo kancane ukuze uzinzise amahlombe akho.
- 2
Amapush-ups ngezindololwane
Phakamisa iphedi ngapha nangapha sengathi uyiphusha ngezindololwane zakho, hhayi izandla zakho. Gxila ekuhlukaniseni ama-deltoid angemuva.
- 3
I-Apex Contraction
Yima kancane lapho izingalo zakho zihambisana naphansi ukuze ukhulise ukungezwani kwemisipha.
- 4
Buyela kancane
Yehlisa isisindo kancane futhi ngaphansi kokulawula. Yima ngaphambi nje kokuthi isitaki sesisindo sifike phansi ukuze ugweme ukukhulula ukungezwani emahlombe akho.
ALIGNMENT IS KEY
Ukuqondanisa kwe-axis ejikelezayo nendololwane
Into ebaluleke kakhulu ekuphakanyisweni komshini ongemuva ukufanisa i-eksisi yokuzungeza yamalunga akho ehlombe ne-eksisi yokuzungezisa yomshini.
Ukungaboni ngaso linye kungabangela indololwane ukuthi isuke kuphedi ngesikhathi sokunyakaza noma kudale amandla okugunda angadingekile ejoyintini lehlombe. Lungisa kahle ubude besihlalo ukuze uthole indawo evuselela kakhulu.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina i-Machine Lateral Raise iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-lateral deltoid ikhiqiza ukunyakaza kuyilapho i-trapezius engenhla · i-deltoid yangaphambili isekela 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 umshini we-Lateral Phakamisa kuphela ngemuva kokuthi yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukusetshenziswa ngokweqile kwemisipha ye-trapezius
- Lokho okubonayo
- Isimo lapho imisipha yentamo iqina lapho iphedi iphakanyiswa, okubangela ukuthi amahlombe ahlehle.
- Imbangela engaba khona
- Awekho amandla anele okwehlisa ihlombe noma isisindo sisinda kakhulu.
- Indlela yokulungisa
- Njengoba amahlombe akho ecindezelwe phansi futhi egxilile, gxila kumuzwa wokuthumela kuphela izindololwane zakho ezinhlangothini.
Bamba isibambo usiqinise ngesandla sakho.
- Lokho okubonayo
- Isenzakalo lapho kusetshenziswa khona amandla eqile emisipha yesandla nesandulela.
- Imbangela engaba khona
- Ukuntuleka kokuqonda ukunyakaza okuholwa ngendololwane.
- Indlela yokulungisa
- Bamba isibambo kancane kube sengathi usibeka endaweni kuphela, bese ugxilisa wonke amandla akho kuphedi yendololwane.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Umshini Wengalo Eyodwa Phakamisa
Yenza ngengalo eyodwa ukuze uzwe ngokuseduze ukukhuthazwa kwemisipha ye-deltoid eseceleni kanye nokungalingani okulungile.
I-Posed Machine Phakamisa
Misa isikhashana imizuzwana emi-2 ukuya kwengama-3 endaweni ephakeme yokufinyela ukuze ukhulise umsebenzi wesistimu yezinzwa zemisipha.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ukuphakanyiswa kwe-lateral komshini kuhle kakhulu ekwandiseni incazelo ye-deltoid ye-lateral. Khetha isisindo esikuvumela ukuthi ugcine ukuma okulungile.
Imvamisa
2-3 izikhathi ngesonto
Isebenza kahle kakhulu uma yenziwa njengomsebenzi wokuqeda ngemuva kokuphakanyiswa kwe-dumbbell.
Ivolumu
3~4 amasethi, 15~20 izikhathi
Thatha ithuba lokuzinza komshini ukuze ukhathale ngokuphelele imisipha yakho ngokuphindaphinda okuphezulu.
- Gcina umzimba wakho ongaphezulu uqinile kuphedi futhi ungasebenzisi i-recoil.
- Gcina isivinini esingaguquki phakathi nokunyakaza.
- Sebenzisa uhla olugcwele lokunyakaza ukuze uphumuze imisipha yakho ngokugcwele.
Imibuzo evame ukubuzwa
Ingabe kuyafana nemishini yokuma?
Yebo, imishini yokuma ingase idinge ukubandakanyeka okuthe xaxa okuwumongo, kodwa izimiso eziyisisekelo ziyefana.
