ONE-ARM DUMBBELL PRESS
Ukucindezela kwe-dumbbell yengalo eyodwa akukhona ukucindezela i-dumbbell eyodwa-kuyikhono lokubamba ukusekelwa kwebhentshi kanye nesiqu sezinga ngaphansi komthwalo we-asymmetric
I-one-arm dumbbell press wumshini wokucindezela ovundlile owenziwa ilele ebhentshini eliyisicaba, ushayela i-dumbbell ukusuka eduze kwesifuba ukhuphuke phezu kwehlombe ngesandla esisodwa kuyilapho isandla esiphambene nezinyawo zombili zilawula ukujikeleza komzimba. I-pectoralis enkulu, i-triceps, ne-deltoid yangaphambili yengalo esebenzayo inyakazisa i-dumbbell, kuyilapho ama-oblique nomhlane ongenhla ne-pelvis exhumene nebhentshi imelana nesiqu ukuphendukela ohlangothini olusebenzayo. Ucwaningo oluqhathanisa izimo ze-dumbbell eyodwa kanye ne-double-dumbbell lubone uhla olukhulu lokunyakaza kwehlombe nge-dumbbell eyodwa, kodwa lokho akusho ukuthi ukujula kuhlale kuphephile noma kungcono ekukhuleni. Njengakumboniso, nweba ingalo ephambene uye eceleni, zisekele ngesisekelo sonyawo olubanzi, futhi usebenze ngaphakathi kwebanga lomuntu siqu lapho isihlakala nendololwane zihlala ziqondane ngaphansi kwe-dumbbell.
- Imisipha eyinhloko
- I-Pectoralis major · triceps
- Imisipha esekelayo
- Ama-deltoids angaphambili · ama-obliques · ama-scapular stabilizers
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ingalo eyodwa cindezela ovundlile · i-trunk anti-rotation
Ingabe ingalo ehlukile kufanele ihlale esifubeni sami noma yelulele eceleni?
Ukunyakaza kuleli khasi kunweba ingalo ehlukile iye eceleni ukuze iyisebenzise njengephoyinti elingeziwe lokusekela. Ukuyibeka esifubeni kungakhuphula isidingo sokunqanda ukujikeleza, ngakho-ke qinisa isiqu sezinga ngokusekelwa okuseceleni okuboniswe lapha kuqala, bese uthuthukela kulokho njengokuhluka okuhlukile.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Misa ibhentshi ne-dumbbell ngokuphepha kuqala
Hlola ukuthi ibhentshi alinyakazi futhi ubeke i-dumbbell phansi eduze nohlangothi lwakho lokusebenza. Ungasonti ukuze ukhethe i-dumbbell esindayo phansi ngenkathi ulele-hlala, uyibeke ethangeni lakho, futhi usebenzise izandla zombili ukuyiletha endaweni yokuqala eduze kwesifuba sakho.
- 2
Yakha ukusekela ngekhanda, ingemuva elingenhla, i-pelvis, nezinyawo zombili
Lala ubude ebhentshini ikhanda lakho, umhlane ongenhla, ne-pelvis ku-pad. Thatha izinyawo zibe banzi kancane kunamahlombe akho bese ucindezela kuwo wonke kokubili, bese uqinisa isisu futhi uxhume kancane ukuze izimbambo nezinqe zihlale zisezingeni.
- 3
Nweba ingalo ephambene bese uqondanisa ingalo esebenzayo
Nweba ingalo ephambene uye ohlangothini oluseduze nobude behlombe, njengasekubonisweni, bese ucindezela kancane uye ebhentshini noma phansi ngesandla. Beka i-dumbbell esebenzayo ukusuka maphakathi nesifuba ukuya ohlangothini olungezansi, bese ubamba eduze-neutral ukuze indololwane ihlale ngokuqondile ngaphansi kwesihlakala.
- 4
Cindezela i-dumbbell ngenkathi ugcina izinga lomboko
Gcina ingcindezi kuzo zombili izinyawo nangengalo ephambene njengoba ucindezela i-dumbbell phezulu phezu kwehlombe elisebenzayo. Ungayithwali uyibhekise emgqeni omaphakathi noma ebusweni bakho, futhi ubambe ukuphakama kwesifuba ne-pelvis ukuze izimbambo ne-pelvis zingajiki ohlangothini olulodwa.
- 5
Gobisa indololwane ngokudayagonali bese wehlisa ngendlela efanayo
Hofuzela bese ugoba indololwane cishe 45–70 degrees diagonally uye phansi kusukela umzimba. Gcina isihlakala phezu kwendololwane futhi ume ekujuleni ngaphambi kokuba ihlombe liphakanyiswe noma umboko ujikeleze. Lapho isethi iphela, thatha i-dumbbell ezandleni zombili phezu kwesifuba sakho, uyihambise ethangeni lakho, futhi uhlale nayo.
ANTI-ROTATION SUPPORT
Ingalo ephambene nesisekelo sonyawo olubanzi yizisekelo zakho zangempela zokunqanda ukuzungezisa
Nge-dumbbell ohlangothini olulodwa kuphela, i-trunk ithola amandla ajikelezayo ayidonsela engalweni esebenzayo. Kunokuba ubhekane nayo ngokusonta ingemuva eliphansi, lilawule ngokugcina ikhanda, ingemuva elingaphezulu, nesinqe ebhentshini futhi wakhe isisekelo esibanzi ngazo zombili izinyawo nengalo ephambene. Ungavumeli ingalo ehlukile ilenge kancane—yisekele kancane ngentende yesandla noma ngengalo yonke, kodwa iqine kangangokuba ihlombe ligibele libheke endlebeni yakho.
Ucwaningo olusebenzisa i-dumbbell eyodwa lwabona ama-oblique alawula ukuzungeza kwe-trunk, futhi lwathola umehluko emsebenzini weminye imisipha phakathi kwezimo ze-dumbbell eyodwa nezimbili. Ucwaningo olulodwa lwe-EMG alukwazi ukuxazulula izimangalo mayelana nokuqiniswa okuyisisekelo noma ukudluliselwa kwezemidlalo, noma kunjalo. Izinga elisebenzayo lapha ukuthi izindawo othintana nazo ebhentshini kanye ne-pelvis yezinga zibambe ngomthwalo ofanayo futhi ziyahlukahluka nhlangothi zombili.
Iphuzu elibalulekile: Inkomba esebenzayo: “Bamba kakhulu ebhentshini ngengalo ephambene nezinyawo zombili, bese ugcine izimbambo nezinqe zisezingeni.”
WRIST & ELBOW PATH
I-dumbbell, isihlakala, kanye nendololwane zakha ikholomu eyodwa ngaphansi kwehlombe elisebenzayo
Phezulu, i-dumbbell ihlala phezu kwejoyinti yehlombe elisebenzayo, hhayi ngaphezulu komugqa omaphakathi womzimba wakho. Ukuyiyisa phakathi nendawo kukhulisa ukujikeleza kwe-trunk kanye nokwenyuka kwehlombe okuvundlile, futhi ukuyiyeka ikhukhulekele ebusweni bakho kungathatha isihlakala nendololwane iphume ngaphansi komthwalo. Setha isibambo esiphansi entendeni yesandla ukuze ingalo ihlale eduze ngaphansi kwe-dumbbell kusukela kokubili ngaphambili nangaseceleni.
Njengoba wehla, ungaphini indololwane ku-torso noma uyivule ibe ngama-degree angama-90 ekuphakameni kwehlombe. Iyahlukahluka ngokulingana kwakho nokubamba kwakho, kodwa indlela eyisiyingi ecishe ibe ngama-degree angama-45–70 ukusuka enyameni ngokuvamile iyasebenza. Ucwaningo lwabezindaba lwebhentshi le-Barbell nalo lubonisa ukuthi ukuthunjwa kwendololwane nendawo yehlombe-blade kushintsha ukulayisha okuhlangene kwehlombe, ukuqondana okunethezekile kanye nendlela ephindaphindwayo ibaluleke ngaphezu kokujula okuphezulu.
CONTROLLED LOCKOUT
Phezulu yilapho i-dumbbell ihlala khona phezu kwehlombe elisebenzayo, hhayi lapho ihlangana khona nomugqa ophakathi
Njengoba ucindezela, indololwane esebenzayo kufanele inwebe kuyilapho isifuba ne-pelvis zihlezi zilingana. Ukuthwala i-dumbbell uyiwelise ngakolunye uhlangothi phezulu, noma ukuphakamisa ihlombe elisebenzayo ulisusa ebhentshini, uhweba ngesakhiwo sakho sokusekela ukuze uthole uhla oluthe xaxa. Ungabeki indololwane ekuvaleleni—vumela i-dumbbell ize ngokuthula ukuze iphumule phezu kwehlombe elisebenzayo.
Ukuthola ukuthi isimo se-dumbbell eyodwa sikhiqize uhla olukhulu lokunyakaza oluyinkimbinkimbi kune-dumbbell emibili akuyona incwadi kadokotela yokwehlisa ngokujulile. Sebenzisa kuphela ububanzi lapho ihlombe elisebenzayo lihlala khona ebhentshini futhi kubambe ukuqondanisa kwesandla nendololwane. Uma ububanzi bakho buhluka ngapha nangapha, bufanise nokujula okulawulwayo kohlangothi olubuthaka.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Isiqu sizungeza singalo esisebenzayo
- Lokho okubonayo
- Izimbambo ohlangothini olusebenzayo ziyakhuphuka njengoba i-dumbbell ikhuphuka futhi ihlombe eliphambene liphakamisa ukusuka ebhentshini.
- Imbangela engaba khona
- Umthwalo ungase udlule isilawuli sakho sokunqanda ukuzungeza kwesiqu, noma ukusekela okuvela engalweni ephambene futhi izinyawo zombili zingase zibe buthaka.
- Indlela yokulungisa
- Yehlisa umthwalo, wandise izinyawo, futhi wakhe kabusha indawo esezingeni ngokucindezela ibhentshi ngentende ephambene nomhlane wakho ongaphezulu.
Isinqe esisodwa sisuka ebhentshini
- Lokho okubonayo
- I-hip ohlangothini lokusebenza iphakama ngesikhathi sokucindezela futhi i-back back twists.
- Imbangela engaba khona
- Usebenzisa umfutho ojikelezayo ukusuka emilenzeni naphansi emuva ukuze uhambise i-dumbbell.
- Indlela yokulungisa
- Ngisho khipha ingcindezi kuzo zombili izinyawo, qondanisa izimbambo ngase-pelvis, bese uqeda isethi ngenani lokuphindaphinda ongakwazi ukulilawula.
I-dumbbell ikhukhuleka ibheke ebusweni noma emgqeni ophakathi
- Lokho okubonayo
- Phezulu isihlakala sihlala phezu kwamehlo akho noma ngakolunye uhlangothi lwesifuba kunokuba sibe phezu kwehlombe.
- Imbangela engaba khona
- Kungenzeka ukuthi uhlanganisa ukuzungezisa kwe-trunk nendlela ye-dumbbell, noma uguqukela phezulu njengokungathi ucindezela ama-dumbbell amabili.
- Indlela yokulungisa
- Khetha okuqondisiwe ngqo phezu kwehlombe elisebenzayo bese uphinda indlela efanayo nge-dumbbell elula.
Isihlakala sigoqeka emuva kanti indololwane liyavutha
- Lokho okubonayo
- I-dumbbell ihlezi ibheke eminweni futhi indololwane ibheke ekuphakameni kwehlombe ngezansi.
- Imbangela engaba khona
- Isibambo singase siphakanyiswe phezulu entendeni yesandla, noma ukujula okuphansi nomthwalo kungase kudlulele.
- Indlela yokulungisa
- Beka isibambo sibe phansi entendeni yesandla, beka indololwane phezulu ngaphansi kwesandla, bese ugoba indololwane ngokudayayo.
Ukusonta ukuze ukhethe i-dumbbell phansi ngenkathi ulele
- Lokho okubonayo
- Uphendulela umboko wakho ohlangothini ukuze uphakamise noma ubeke phansi i-dumbbell esindayo ngesandla esisodwa ngaphambi noma ngemva kwesethi.
- Imbangela engaba khona
- Uhlele izimpinda kodwa hhayi ukuthi ungaqala kanjani futhi uqedele isethi noma usebenzise isibonisi.
- Indlela yokulungisa
- Hlala, ubeke i-dumbbell ethangeni lakho, futhi uqale ngezandla zombili. Kumasethi asindayo, cela i-spoter ukuthi ayinikeze futhi ayibuyisele.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukucindezela kwe-dumbbell floor kwezandla ezimbili
Njengoba iphansi likhawulela ububanzi obuphansi, funda ukuqondanisa isihlakala nendololwane kanye nesiqalo esiphephile.
Ukucindezela ibhentshi le-dumbbell yezandla ezimbili
Zinzisa ukusekelwa kwebhentshi kanye nendlela elinganayo ngawo womabili ama-dumbbell kuqala.
Ukucindezela ibhentshi le-dumbbell
Bamba womabili ama-dumbbell bese unyakazisa ingalo eyodwa ngesikhathi, ugcine usizo lokulinganisa lwesisindo esiphambene.
Ukucindezela kwe-dumbbell yengalo eyodwa
Sebenzisa i-dumbbell eyodwa futhi ulawule umthwalo ongalingani ngengalo ephambene nezinyawo zombili.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yisebenzise kanye noma kabili ngeviki njengesisekeli sesifuba noma njengendlela yokulawula uhlangothi nolunye. Qala ngohlangothi olubuthakathaka futhi ufanise uhlangothi oluqinile nomthwalo ofanayo, izimpinda, nokujula. Shiya cishe izimpinda ezimbili ubeke eceleni izinhlangothi zombili ngenkathi ubambe ukuthintana nebhentshi kanye nesiqu sezinga phakathi kwe-rep yokugcina.
I-Reps
8–12 ohlangothini ngalunye
Ifaniswe nebanga elilawulekayo lehlangothini elibuthakathaka
Amasethi
2–4
Phumula imizuzwana engu-90–150 ngemva kokuqeda izinhlangothi zombili
I-Tempo
2–3s ukwehla
Hlola ukuqondanisa isekhondi elilodwa phezulu
- Uma ikhanda, ingemuva elingenhla, nokuthinta i-pelvic kanye nokuqondanisa kwesandla nendololwane kubambe ukuphindaphinda okungu-12 nhlangothi zombili, engeza iseshini elandelayo yokukhula okuncane kakhulu.
- Ungangezi umthwalo futhi ukhuphule ukujula okuphansi ngesikhathi esifanayo—ekulayisheni okusha, qala kusukela ebangeni osuvele ulilawula.
- Uma i-trunk rotation noma i-hip lift iqala, qeda isethi ngisho nezimpinda ezisele kuthagethi yakho futhi wehlise umthwalo kusethi elandelayo.
Imibuzo evame ukubuzwa
Ingabe i-dumbbell yengalo eyodwa ilungisa ngokuzenzakalelayo ukungalingani kwesokunxele?
Kwenza umehluko emthwalweni, ububanzi, kanye nokujikeleza kwe-trunk kube lula ukubonwa, kodwa ayihloli imbangela noma ilungise ukungalingani ngokuzenzakalelayo. Qondanisa uhlangothi oluqinile nalokho uhlangothi olubuthakathaka olungakwazi ukukulawula, futhi uma umehluko omkhulu noma ubuhlungu buqhubeka, thola ukuhlolwa kochwepheshe.
Ingabe kufanele ngisebenzise uhhafu womthwalo womshini wami wokunyathelisa webhentshi we-dumbbell evamile?
Kunzima ukuguqula ngokumane wehlise uhhafu wesisindo esihlangene. Ukulayisha kohlangothi olulodwa kungeza isidingo esimelene nokuzungezisa futhi kwenza ukuqala nokuqeda kube nzima, ngakho-ke qinisekisa isiqu seleveli nokuqondanisa kwesihlakala nge-dumbbell elula futhi ukuqhubekele phambili njengelogi ehlukile.
Ingabe kufanele ngehlise i-dumbbell ngaphansi kwezinga lesifuba?
Ucwaningo luye lwaqaphela ububanzi obuningi bokunyakaza esimweni se-dumbbell eyodwa, kodwa ukujula okuphezulu akuwona umgomo. Sebenzisa kuphela ukujula lapho ihlombe elisebenzayo lihlala ebhentshini, isihlakala sihlezi phezu kwendololwane, futhi isiqu asizungezi.
Ubufakazi nezinkomba
- 1. Patterson et al. - Ukusebenza kwemisipha kanye nokunyakaza okuhlukahlukene ekucindezelekeni kwesifuba okukodwa ngokumelene nama-dumbbell amabili
- 2. Saeterbakken et al. - Ukuhlukahluka kokucindezela kwesifuba ngezidingo ezihlukene zokuzinza
- 3. Noteboom et al. - Ukuhluka kwezindlela zokucindezela ibhentshi kanye nokulayisha ngokuhlanganyela kwamahlombe
- 4. Pallarés et al. - Ukuhlaziywa kwe-Meta kobubanzi bokunyakaza, amandla, kanye ne-hypertrophy ekuqeqesheni ukumelana
