ONE-ARM DUMBBELL ROW
Umugqa we-dumbbell yengalo eyodwa awuwona umsebenzi lapho uphakamisa khona i-dumbbell phezulu, kodwa kunalokho ukuzivocavoca lapho ugcina i-torso yakho imile futhi uthumela izindololwane zakho emuva.
Umugqa we-dumbbell yengalo eyodwa uwukudonsa okuvundlile kwengalo eyodwa lapho ubeka khona isandla esisodwa nedolo ohlangothini olufanayo ebhentshini bese udonsa i-dumbbell kwesinye isandla esiphambene uye ohlangothini lomzimba wakho, njengoba kuboniswe kuvidiyo. Ama-lats, ama-trapezius aphakathi, ama-rhomboids, ama-deltoid angemuva, nama-flexible endololwaneni ahambisa ama-dumbbells, futhi imisipha ye-trunk isekela ukuma ngokumelene nomthwalo we-asymmetric. Ocwaningweni lomugqa wengalo eyodwa, ukusebenza kwemisipha etshekile kwakuphakeme kunokwehluka kwezingalo ezimbili, kanti kolunye ucwaningo, ikhono le-trunk lokumelana nokuphenduka lalidingeka. Kodwa-ke, lezi zifundo bezingenazo izimo ezifanayo ncamashi nomugqa we-dumbbell osekelwa ibhentshi kuvidiyo, ngakho-ke amanani athile emisipha awakwazi ukusetshenziswa ngokuqondile. Empeleni, sebenzisa ukusekelwa kwebhentshi ukuze uqinise i-pelvis nezimbambo zakho ngangokunokwenzeka, futhi ubeke phambili izindlela eziphindaphindwayo ngaphezu kobude be-dumbbell.
- Imisipha eyinhloko
- lats
- Imisipha esekelayo
- I-trapezius ephakathi, ama-rhomboids, ama-deltoid angemuva, ama-biceps brachii, ama-oblique
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ingalo eyodwa evundlile yokudonsa/ibhentshi ukwesekwa
Uwadonsa kuphi ama-dumbbells: esifubeni sakho noma okhalweni lwakho?
Ngomzila we-lat-centric kule vidiyo, sondeza izindololwane zakho ezinqulwini zakho, eduze nomzimba wakho, bese udonsa ama-dumbbell eduze kwezimbambo zakho ezingezansi. Ukudonsa izindololwane zakho uqhubekele phambili futhi usondele esifubeni sakho kuzodala ukuhluka kwemigqa ehlukile, ngeminikelo ehlukene evela emahlombe akho angemuva nangaphezulu.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola indawo ezungeze ibhentshi nama-dumbbells
Qinisekisa ukuthi ibhentshi lizinzile futhi zonke izinyawo ezingasheleli ziphansi. Hlola ukuthi i-dumbbell lock iqinile yini, futhi uqiniseke ukuthi sikhona isikhala ukuze unyawo olusohlangothini oludonsayo lungangqubuzani ne-dumbbell.
- 2
Sekela isandla esisodwa nedolo ohlangothini olulodwa
Njengoba kuboniswe kuvidiyo, beka isandla sakho sokusekela kancane ngaphambi kwehlombe lakho bese ubeka idolo ohlangothini olufanayo ebhentshini. Beka unyawo lwakho oluphambene ububanzi phansi eduze kwebhentshi bese ugoba idolo lakho ngokunethezeka ukuze amaphuzu amathathu akhe isisekelo esizinzile.
- 3
Qondanisa i-pelvis nezimbambo
Thumela ama-hips akho emuva, utshekise umzimba wakho ophezulu futhi unwebe kusukela ekhanda lakho kuya ku-pelvis yakho. Qondanisa isifuba sakho ne-pelvis phansi futhi uqinise isisu sakho nezinhlangothi, kodwa ungaphoqeleli umhlane wakho ku-hyperextend.
- 4
Ama-dumbbell alenga ngaphansi kwamahlombe akho
Nweba ingalo yakho yamahhala iye phansi ukuze ama-dumbbell abe ngaphansi kwamahlombe akho. Gcina izihlakala zakho zingathathi hlangothi futhi ugcine intamo yakho ende ngaphandle kokuthi amahlombe akho akhuphuke ngokushesha abheke ezindlebeni zakho. Gcina izindwani zamahlombe zimile ngokuphelele futhi uzivumele ukuthi zihambe phakathi kobubanzi obulawulwayo.
- 5
Donsela izindololwane zakho ezinqulwini zakho
Exhale bese ubuyisela izindololwane zakho futhi ngasezinqeni zakho, eduze ne-torso yakho. Njengoba ama-dumbbell esondela ezimbanjeni zakho ezingezansi, yima endaweni lapho ungazungezi khona i-torso yakho noma uphakamise amahlombe akho.
- 6
Yehlise kancane uye ngaphansi kwamahlombe
Nweba izindololwane zakho futhi wehlise ama-dumbbell ngomugqa ofanayo oqondile imizuzwana engu-2–3. Vumela amahlombe akho ukuthi ahambe ngokwemvelo phezu kwezimbambo zakho, kodwa qala ukuphindaphinda okulandelayo ngaphambi kokujikeleza kwakho okuphansi noma ama-dumbbell ukuthinta phansi.
THREE-POINT SUPPORT
Unxantathu wesandla esisekelayo, idolo, nonyawo oluphambene yisisekelo esizinzile somugqa.
Ukusondeza isandla sakho esisekelayo nedolo eduze kakhulu kuzonciphisa isisekelo sakho, futhi ukubeka unyawo lwakho oludonsayo ngqo ngaphansi kwebhentshi kungavimba indlela ye-dumbbell. Beka izandla zakho ngaphansi noma kancane phambi kwamahlombe akho, amadolo akho ngaphansi kwezinqulu zakho, nonyawo lwakho oluphambene ngaphandle kwesitezi ukuze udale isisekelo esibanzi ngaphambili, emuva, nohlangothi kuya ohlangothini.
Ingalo esekelayo icindezela ebhentshini ngengalo yokusekela cishe iqonde kunokuba ikhiye indololwane. Uma ihlombe elisekelayo likhuphukela endlebeni noma isifuba sicwila sibheke phansi, indlela yehlombe ohlangothini oludonsa i-dumbbell nayo izoshintsha isikhathi ngasinye. Cabanga ngomugqa omude phakathi kwamahlombe akho futhi ungahlukanisi lokho kuphakama kakhulu kulo lonke isethi.
Iphuzu elibalulekile: Hlola ngaphambi kokusetha: Ingabe umzimba wakho awuwi eceleni ngisho noma uphakamisa kancane isandla sakho sokusekela isikhashana ngaphandle kokuphakamisa i-dumbbell?
TRUNK CONTROL
Imithwalo yengalo eyodwa izama ukuzungezisa umzimba, kodwa umgomo uwukulawula ukuzungeza, hhayi ukuzungeza ngokwako.
Ucwaningo oluqhathanisa imigqa yengalo eyodwa nemigqa yezingalo ezimbili luthole umsebenzi ophezulu otshekile wangaphandle esimweni sengalo eyodwa, kanye nocwaningo lwemigqa yekhebula yengalo eyodwa luphinde lwabika isidingo sokumelana nokuzungezisa umzimba. Lokhu akusho ukuthi kufanele uguqule i-torso yakho. Njengoba kubonisiwe kuvidiyo, beka isifuba sakho nesinqe sibheke phansi bese ubambelela ukuze ihlombe nesinqe esisohlangothini lomsebenzi kungavuli kubheke ophahleni njengoba ama-dumbbell ephakama.
Asikho futhi isidingo sokuphoqa izindwani zehlombe kanye ne-ribcage ukuthi inganyakazi ngokuphelele. Uma indololwane ibuyela emuva, ihlombe lehlombe liya emuva phezu kwezimbambo, bese liya phambili futhi lapho ingalo inwetshiwe. Isihluthulelo siwukuhlukanisa phakathi kwama-dumbbells okuphakamisa ngokujikeleza okukhulu komhlane ophansi kanye ne-pelvis nokunyakaza okuvamile kwamahlombe ehlombe.
ELBOW & SCAPULA
Hambisa izindololwane zakho ngemuva komzimba wakho futhi ubheke okhalweni lwakho, hhayi phezulu.
Gcina izindololwane zakho ziseduze ne-torso yakho bese udonsela ezinqulwini zakho ukuze ama-dumbbell abe eduze nezimbambo zakho ezingezansi. Uma uvula izindololwane zakho zibe banzi ziye ekuphakameni kwehlombe futhi uzidonsele emakhwapheni akho, ingxenye yama-deltoid akho angemuva nomhlane ongenhla izoshintsha, okwenza kube lula ukuthi amahlombe akho ahlehle. Akukho ukuhluka okungalungile, kodwa lo mhlahlandlela usekelwe endleleni eseduze yendololwane egxile kuma-lats afakwe kumephu kuvidiyo.
Ama-dumbbell akudingeki ukuthi athinte i-torso yakho. Iphuzu lapho izingalo ezingenhla ziseduze nomugqa we-torso futhi izinsimbi zamahlombe zibuyiselwa emuva ngendlela elawulwayo kwanele. Uma ugoqa izihlakala zakho, usunduze ingaphambili lamahlombe akho liye phambili, noma uzungezisa umzimba wakho ukuze ukhuphukele phezulu, awukhulisi uhla lokunyakaza, kodwa kunalokho wengeza isinxephezelo kwamanye amalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Vula futhi udonse i-torso ne-pelvis yakho ngasesilingini.
- Lokho okubonayo
- Njengoba ama-dumbbell ekhuphuka, ihlombe kanye ne-pelvis ohlangothini olusebenzayo lukhuphuka ndawonye futhi isifuba sibheke eceleni.
- Imbangela engaba khona
- Isisindo singase sibe ngaphezu kokulawula kwakho okujikelezayo, noma umgomo wakho uwukuphakamisa ama-dumbbell phezulu.
- Indlela yokulungisa
- Yehlisa isisindo bese ucabanga ngethambo lakho lesifuba kanye nebhande lebhande lithinta phansi. Phinda uhla, ugcine i-torso yakho njengoba wehlisa ukuphakama okuphezulu.
Ukuphakamisa amahlombe akho futhi uphakamise izindololwane zakho phezulu kakhulu
- Lokho okubonayo
- Intamo ifinyeziwe, ihlombe ohlangothini olusebenzayo lisondeza endlebeni, futhi indololwane iphakanyiswe kahle ngaphezu komhlane.
- Imbangela engaba khona
- Zama ukudonsa ama-dumbbell phezulu emakhwapheni akho noma uwadonse nje ngezandla nezingalo.
- Indlela yokulungisa
- Gcina intamo yakho ende nezindololwane zakho zibheke ezinqulwini zakho, hhayi phezulu. Ama-dumbbell ame endaweni yokulawula eduze nezimbambo ezingezansi.
Ukuzungeza noma ukugoba umhlane ngokweqile
- Lokho okubonayo
- Ingemuva liyindilinga ngezansi, izimbambo ziphakanyiselwe phezulu, futhi ijika elingaphansi lishintsha kakhulu.
- Imbangela engaba khona
- Uma izinyawo zakho zingami kahle ebhentshini, ungase ukhulule ukungezwani esiswini sakho futhi uguqule uhla lokunyakaza uye emhlane wakho ophansi.
- Indlela yokulungisa
- Shayela okhalweni lwakho emuva ukuze udale umgogodla ongathathi hlangothi, bese wehlisa ububanzi ukuya esisindweni esilula. Thatha isithombe ukusuka ohlangothini ukuze uhlole ukuthi ubude ukusuka ekhanda kuya okhalweni buyagcinwa.
Swayipha ama-dumbbell phambi kwamahlombe akho
- Lokho okubonayo
- Ama-dumbbell aphansi azulazula emuva naphambili ngaphezu kwangaphansi kwamahlombe, futhi indlela ephezulu iyahlukahluka.
- Imbangela engaba khona
- Uqala nge-kickback noma unyawo lwakho lokusekela luvimbe indlela ye-dumbbell.
- Indlela yokulungisa
- Hambisa unyawo oluphambene kancane ngaphandle, misa kancane i-dumbbell ngaphansi kwehlombe lakho isekhondi elingu-1, bese udonsa. Yehlise ngomugqa ofanayo oqondile.
Gxila esisindweni esilinganayo kuzo zombili izinhlangothi kwesokunxele nakwesokudla
- Lokho okubonayo
- Kuphela ohlangothini olubuthakathaka lapho ukujikeleza kwe-trunk kanye nokugubha kwehlombe kuzoba kukhulu futhi ububanzi bokuphindaphinda bube bufushane.
- Imbangela engaba khona
- Ungase ucabange ukuthi ukusebenzisa isisindo esifanayo nokuphindaphinda ohlangothini ngalunye kulinganisa, kodwa ukulawula kwakho kwangempela kungase kuhluke.
- Indlela yokulungisa
- Qala ohlangothini olubuthakathaka futhi usebenzise inombolo yama-reps alawulwayo kulolo hlangothi njengomkhawulo ophezulu wohlangothi lwakho oluqinile. Uma kunesidingo, dala indlela efanayo ngesisindo esilula ezinhlangothini zombili.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Umugqa Wokusekela Kwebhentshi
Usebenzisa ama-dumbbell alula noma izandla ezingenalutho, phatha kahle uhla oluncane lokunyakaza ngezindololwane zakho cishe ziqonde futhi amahlombe akho aya emuva naphambili phezu kwezimbambo zakho.
Umugqa we-dumbbell yengalo eyodwa omiswe ukukhanya
Misa isikhashana isekhondi elingu-1 ngaphansi nangaphezulu bese uphinda indlela efanayo ngaphandle kokubhampa i-torso yakho.
Umugqa Wokusekela Webhentshi Elijwayelekile
Njengoba kukhonjisiwe kuvidiyo, beka isandla esisodwa nedolo ohlangothini olufanayo ebhentshini futhi wenze ama-reps angu-8 kuya kwangu-12, ushiye cishe ama-reps angu-2.
Ibhentshi Lesandla Esisekelwe Umugqa Wokuhlukaniswa Kwesandla
Beka izinyawo zombili phansi futhi usekele isandla esisodwa kuphela ebhentshini ukwandisa kancane umthwalo emzimbeni wakho ophansi kanye ne-torso.
Umugqa wengalo eyodwa ongasekelwe
Inqubekela phambili ekuhlukeni okugcina i-hip hinge ngaphandle kokusekelwa kwebhentshi, kodwa kuphela uma unokulawula okwanele kwe-lumbar nokujikeleza.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ingasetshenziswa izikhathi ezingu-1-3 ngesonto njengokudonsa okuvundlile kwengalo eyodwa ekuzilolongeni emuva. Uma ushintshana kwesokunxele nakwesokudla ngaphandle kokuphumula, ukulawula kwakho ukuphefumula kanye ne-torso kungase kuqale kuwa, ngakho thatha umoya omncane phakathi kwezinhlangothi zombili uma kunesidingo.
inombolo
8-12 izikhathi kwesokunxele nakwesokudla
Ukuqala ohlangothini olubuthakathaka, landela indlela efanayo.
setha
2–4 amasethi
Imizuzu engu-1-2 yokululama phakathi kwamasethi
isivinini
2-3 ukwehla kwesibili
Ukuhlanza i-dumbbell swing kusuka phansi
- Qala ngohlangothi lwakho olubuthakathaka futhi wenze ama-reps amaningi kuphela ngakolunye uhlangothi njengoba i-torso namahlombe akho agcinwa.
- Uma ufinyelela phezulu kumgomo wakho we-rep kuwo wonke amasethi futhi unezimpinda ezingaba ngu-2 osele, khuphuka ngokunyuka okuncane kakhulu.
- Uma kufanele uphendukise i-torso yakho noma uphakamise amahlombe akho ukuze uphakamise ama-dumbbell phezulu, qedela isethi kulokho kuphindaphinda futhi wehlise isisindo sesethi elandelayo.
Imibuzo evame ukubuzwa
Ngingakwazi ukuguqula umzimba wami kancane phezulu?
Asikho isidingo sokuvimba ukunyakaza okuncane kwemvelo kwe-ribcage nama-shoulder blades, kodwa uma uphakamisa ama-dumbbell, ihlombe elisebenzayo kanye ne-pelvis ndawonye kuvuleka ngokuphawulekayo ngasesilingini, okuwukusabela. Sebenzisa ububanzi lapho isifuba sakho ne-pelvis ngokuvamile kuphansi kuyo yonke isethi.
Ingabe kufanele ngigcine i-scapula yami ibambekile?
cha. Amahlombe ehlombe aya phambili ngokwemvelo phezu kwezimbambo lapho ingalo inwetshiwe, futhi emuva lapho ingalo idonswa. Kunokuba uqinise amahlombe akho ngamandla, lawula ukunyakaza kwamahlombe akho ekhuphukela ezindlebeni zakho noma ukugoqeka komzimba wakho.
Ingabe kufanele ngisebenzise isisindo esifanayo kuzo zombili izinhlangothi kwesokunxele nakwesokudla?
Ungaphokophela ivolumu yokuqeqesha efanayo esikhathini eside, kodwa akudingeki ukuthi unamathele esisindweni esifanayo ngaso leso sikhathi. Qala ngezisindo nokuphindaphinda okuvumela ukuthi ulawule i-torso namahlombe ohlangothini lwakho olubuthakathaka, futhi ufanise labo abaphindaphindayo ohlangothini lwakho oluqinile futhi.
Imuphi umugqa okufanele ngishintshele kuwo uma nginokungakhululeki emuva?
Okokuqala, yehlisa isisindo nobubanzi bokunyakaza futhi ulungise kabusha isikhundla sokusekela ibhentshi. Uma lokhu kungakakhululeki, ungase uthande ukucabangela ukuhluka ngokusekela okwengeziwe kwe-torso, njengemigqa esekelwe esifubeni noma imigqa yemishini ehlezi. Uma unobuhlungu obubukhali noma obubeleselayo, ungabuphusheli uzivocavoce bese uhlolwa.
Ubufakazi nezinkomba
- 1. Saeterbakken et al. - Ukuqhathaniswa komsebenzi wemisipha oyinhloko phakathi kokuzivocavoca kwengalo ezimbili kanye nengalo eyodwa
- 2. Fenwick et al. - Ukuqhathaniswa komsebenzi we-trunk muscle, ukunyakaza komgogodla kanye nomthwalo ngokuhlukahluka komugqa
- 3. UMannarino et al. - Ukuqhathaniswa kwezinguquko ze-elbow flexor kumugqa we-dumbbell yengalo eyodwa kanye nokuqeqeshwa kwe-curl dumbbell.
- 4. Kibler et al. - Ukuhlaziywa komsebenzi wemisipha wochungechunge lwemigqa yokuzivocavoca kokulawula amahlombe
- 5. Ukuqhathaniswa kwezinguquko zokuqina okukhulu kuma-flexible endololwaneni ngemuva kwemigqa ye-dumbbell nama-dumbbell curls
