MACHINE SHOULDER PRESS
Ukuzivivinya komshini okwandisa ngokuphepha nangempumelelo usayizi namandla emisipha yehlombe ngokusebenzisa i-trajectory egxilile.
Lungisa ubude besihlalo somshini ukuze isibambo sifinyelele ukuphakama kwehlombe. Beka umhlane wakho ngokumelene ne-backrest bese ubamba isibambo ngezandla zombili. Tshala izinyawo zakho ngokuqinile phansi futhi uqinise umgogodla wakho. Exhale bese ucindezela isibambo phezulu ngaphezu kwekhanda lakho. Ngemva kokuzwa ukufinyezwa kwehlombe phezulu, kancane kancane ubuyele endaweni yokuqala.
- Imisipha eyinhloko
- I-Anterior Deltoid
- Imisipha esekelayo
- Lateral Deltoid Triceps Brachii
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- I-Push eqondile
Ingabe ayisebenzi kangako kunezisindo zamahhala?
Cha, inhloso ihlukile. Izisindo zamahhala zinhle ekuthuthukiseni ukusebenzisana nokuzinza, kuyilapho imishini ingase ibe ngcono ekuhlukaniseni imisipha eqondiwe kanye ne-hypertrophy.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukusetha kanye Nokulungiselela
Lungisa ukuphakama kwesihlalo ukuze kuhambisane nokuma komzimba wakho. Ukuphakama kufanelekile ukuze kungabikho ubunzima emahlombe akho lapho ubambe isibambo.
- 2
Push Up
Phusha isibambo sime sibheke phezulu eduze kwe-trajectory yomshini. Gxila ekuvumeleni imisipha yakho yehlombe ihole.
- 3
I-Apex Contraction
Uma welula ingalo yakho, yima isikhashana ngenkathi ugcina ukungezwani emisipha yehlombe lakho. Ungakhiyi izindololwane zakho ngokuphelele.
- 4
Ukubuyisela kancane
Yehlisa kancane isisindo endaweni yokuqala ngaphansi kokulawula. Qala impinda elandelayo ngaphambi kokuba isitaki sesisindo sifike phansi ngokugcwele.
MACHINE BENEFITS
Thatha ithuba lokujima komshini
Umshini wokucindezela ehlombe uqeda isidingo sebhalansi, ikuvumela ukuthi ugxile kuphela ekuhlukaniseni i-deltoid. Lokhu kusebenza kahle kakhulu lapho wenza ukuqeqeshwa kwe-rep ephezulu noma amasethi okwehla e-hypertrophy.
Iphinde ibe nobungozi obuncane bokulimala, ikwenze kube ukukhetha okuhle njengokuvivinya umzimba okupholile ukuze ukhathale ngokuphelele imisipha yakho yehlombe ngemuva kokucindezela isisindo samahhala.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina Ukucindezela Kwehlombe Lomshini kuphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-deltoid yangaphambili ikhiqiza ukunyakaza kuyilapho i-lateral deltoid triceps brachii isekela ukuqondanisa okufanayo ukusuka ekuphindaphindweni kokuqala ukuya 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 Wehlombe Cindezela kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Uma izinqulu ziphushelwa phambili
- Lokho okubonayo
- Isimo lapho izinqe ziqhubekela phambili kude nesihlalo lapho ziphusha isisindo.
- Imbangela engaba khona
- Umnyakazo oyisinxephezelo ozama ukusebenzisa ngokweqile imisipha yesifuba (i-pectoralis engaphezulu) ngoba isisindo sisinda kakhulu.
- Indlela yokulungisa
- Cindezela izinqe zakho ujule ku-backrest futhi uqinise imisipha yakho yesisu ukuze uvikele umzimba wakho ongaphezulu.
Shrug
- Lokho okubonayo
- Isimo lapho amahlombe ephakama ebheke ezindlebeni phakathi nokunyakaza futhi umsipha we-trapezius uba nzima kakhulu.
- Imbangela engaba khona
- Ukungabikho kwamandla okwehlisa ihlombe (ukudangala kwe-scapular).
- Indlela yokulungisa
- Cindezela phansi ulungise ihlombe bese uphusha ngomuzwa wokuthi yingalo kuphela enyakazayo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Neutral Grip Machine Press
Uma unesibambo esibambe izintende zezandla zakho zibhekane, sisebenzise ukuze uvimbele ukufakwa kwehlombe futhi uqondise phambili ama-deltoid angaphambili.
I-One Arm Machine Press
Yenza ngengalo eyodwa ngesikhathi ukuze ukhuphule ukukhuthazwa kwehlombe ngalinye bese ubhalansisa amandla kwesokunxele nakwesokudla.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Umshini wokunyathelisa ehlombe usebenza kahle kakhulu ekwandiseni usayizi wemisipha yehlombe lakho. Yibeke ekuqaleni noma phakathi nesimiso sakho.
Imvamisa
1-2 izikhathi ngeviki
Hlanganisa nokucindezela kwesisindo samahhala noma usebenzise njengokuzivocavoca kwakho okuyinhloko.
Ivolumu
3~4 amasethi, 10~15 izikhathi
Inani lokuphindaphinda lihle ukuheha ukupompa kwemisipha ngokusebenzisa izici zomshini.
- Ungazami ukuphoqa umzila womshini ukuthi ushintshe, vele uyeke uhambe nokugeleza.
- Phukisa ikhanda lakho ngokunethezeka ku-backrest phakathi nokunyakaza.
- Sebenzisa uhla olugcwele lokunyakaza ukuze uphumuze imisipha yakho ngokugcwele.
Imibuzo evame ukubuzwa
Kufanele ngibambe kuphi isibambo?
Ngokuvamile, ukubamba okubanzi kancane kunobubanzi behlombe kungcono ukuhlanganisa ama-delts asemaceleni, kodwa khetha indawo enethezeke kakhulu ngokusekelwe kujometri yomshini.
