OVERHEAD PRESS
Umshini wokucindezela ongaphezulu omile ophakamisa i-barbell iqonde phezulu ukuze ikhulise ukuqina kwehlombe nomzimba ongaphezulu
Umshini wokunyathelisa ongaphezulu uqala ngokumisa ibha ku-collarbone ukuphakama ku-rack nokubamba okuqinile. Yima izinyawo zihlukene ngobubanzi bamahlombe, qinisa umgogodla wakho kanye ne-glute ukuze ukhiye umboko, ubambe isilevu sakho kancane, bese ucindezela ibha iqonde phezulu ukuze idlule eduze nobuso bakho. Ungawudluliseli umhlane wakho ophansi noma ubhampise ibha ngomfutho; lawula ukubuyela ku-collarbone ngemizuzwana engu-2-3.
- Imisipha eyinhloko
- i-Deltoids
- Imisipha esekelayo
- Triceps Brachii · Upper Trapezius · Core
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Barbell Ephezulu Ephezulu Cindezela Ngokuqondile
Kuhluke kanjani lokhu kumshini wokunyathelisa ohlezi?
Umshini wokunyathelisa ongaphezulu omile udinga umzimba ophansi kanye nomgogodla ukuze kudidiyelwe ukuzinza komzimba wonke eduze nomzimba ongaphezulu, okuholela ezinzuzweni ezinkulu zokuqinisa umgogodla.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Bamba ibha ngokuqinile ekuphakameni kwe-collarbone
Bamba ibha ivuleke kancane kunobubanzi behlombe ku-rack bese uyiphumuza ngaphambili kwamakholone akho. Cindezela ibha ngokumelene nentende engezansi ukuze uvimbele ukugobela isihlakala emuva.
- 2
Izinyawo zezitshalo kanye ne-brace core ziqinile
Beka izinyawo ngokuhlukana kobubanzi bamahlombe futhi uzishayelele ngokuqinile phansi. Bandakanya imisipha yesisu kanye ne-glute ukuze ukhiye umboko unganyakazi.
- 3
Tuck chin bese ucindezela ibha iqonde phezulu
Buyisela isilevu sakho emuva kancane bese ucindezela ibha iqonde phezulu ukuze ibhulashe kancane idlule ebusweni bakho. Uma ibha isula ikhanda lakho, libuyisele emuva phakathi nendawo yekhanda lakho.
- 4
Vala izindololwane ngokuphelele phezulu
Nweba izingalo eziqondile phezulu ngenkathi ugcina ukuqondanisa okuqondile komzimba ongaphezulu nomgogodla. Gwema ukunyakazisa amahlombe ngokweqile.
- 5
Buyela ku-collarbone ngaphansi kolawulo
Lawula ibha ubuyele phansi ngaphambi kwamakholomu akho ngamasekhondi angu-2–3. Shicilela isilevu sakho emuva kancane usuke endleleni ukuze usule indlela yebha eqondile.
VERTICAL PATH
Indlela yebha emile kanye nokunyakaza kwesilevu kuyisihluthulelo
Ekucindezeleni okuphezulu, ibha kufanele ihambe ngomugqa oqondile phambi kobuso. Uma isilevu siwuvimba, ibha ikhukhuleka iye phambili, ibeke ubunzima obukhulu emhlane ophansi.
Nikeza indlela ngokubuyisela isilevu emuva njengoba ibha iphakama, bese uhambisa ibha kancane uyibuyisele emuva phezu komugqa omaphakathi uma idlula ekhanda lakho. Ukulahlekelwa indlela eqondile kunciphisa ukuhlukaniswa kwehlombe.
Iphuzu elibalulekile: Uma ibha iphumela ngaphandle kude nobuso, ibeka umthwalo ongadingekile emahlombe nasemhlane ophansi.
CORE & SPINE
Vimbela i-hyperextension ephansi emuva futhi ukhiye umgogodla ngokuqinile
Uma ucindezela imithwalo esindayo, kuvamile ukukopela ngokugoba iqolo eliphansi emuva. Lokhu kudala i-lumbar lordosis futhi kubangela ukulimala okuphansi emuva.
Bambisa isisu sakho kanye ne-glute ukuze ugcine i-pelvis ingathathi hlangothi, futhi ucindezele umshini wakho wokunyathelisa ukhiye wakho ukhiye ukuze i-ribcage yakho ingaqhume.
Iphuzu elibalulekile: Umshini wokunyathelisa omile ogoba ngokweqile umhlane ongezansi akuyona indlela yokucindezela engaphezulu kwekhanda.
LOAD & SAFETY
Njengokunyakaza komzimba okuphezulu okuhlanganisiwe, ihlombe lengqondo kanye nobunzima besandla
Umshini wokunyathelisa ongaphezulu unikeza ukukhuthazwa okunamandla kuma-deltoid nezicupho ezingaphezulu, kodwa uphethe izingozi zokugoba ihlombe noma ukugoba isihlakala. Gcina isihlakala singathathi hlangothi futhi uqale ngomthwalo ovumela uhla olufanele lokunyakaza.
Hlola izindawo zebha yokuphepha ye-rack phakathi kwamasethi, futhi ume ngokushesha uma ubuhlungu noma ukushelela kokubambelela kwenzeka.
Iphuzu elibalulekile: Yehlisa umthwalo uma izihlakala zigoba ngokweqile noma kuphakama ubuhlungu obubukhali phambi kwamahlombe.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-arching engemuva ephansi kakhulu
- Lokho okubonayo
- Umzimba ongaphezulu uncike emuva, uphendule i-lift ibe umshini wokunyathelisa omile.
- Imbangela engaba khona
- Amandla ehlombe kungenzeka awanele noma i-core brace kungenzeka yehlulekile.
- Indlela yokulungisa
- Yehlisa umthwalo futhi ugcine ukungezwani okuqinile kuma-glutes kanye ne-abs.
Ibha ikhukhuleka ebusweni
- Lokho okubonayo
- Ibha ihambela phezulu nge-arc eya phambili.
- Imbangela engaba khona
- Yehluleka ukuqhoqhobala isilevu noma indlela yokubamba engalungile.
- Indlela yokulungisa
- Buyisela isilevu emuva ukuze ibha ibhulashi eduze kobuso.
Izihlakala ezigobela emuva
- Lokho okubonayo
- Isisindo sebha simi phezu kweminwe engaphezulu nesihlakala esihlangene kunesandla esiphansi.
- Imbangela engaba khona
- Indawo yokubamba ichemile ngaseminwe.
- Indlela yokulungisa
- Cindezela ibha ekujuleni kwesandla esingezansi eduze kwesihlakala.
Isebenzisa umfutho ukuze ibhampise ibha
- Lokho okubonayo
- Amadolo ayagoba futhi abophe kabusha (push press) ukuze uphakamise isisindo.
- Imbangela engaba khona
- Umthwalo wokucindezela ngaphezulu oqinile ungase ube nzima kakhulu.
- Indlela yokulungisa
- Susa ukunyakaza komzimba okuphansi ngokuphelele bese ucindezela ngamandla aqinile angaphezulu komzimba.
Ukweqisa ihlombe
- Lokho okubonayo
- Amahlombe aphakama abheke ezindlebeni lapho kukhiywe khona.
- Imbangela engaba khona
- Ukulahleka kokulawula ukuzungezisa okuya phezulu kwe-scapular phezulu.
- Indlela yokulungisa
- Khiya izindololwane ngenkathi ulawula amahlombe ekuqwaleni izintaba ngokungadingekile.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Cindezela i-dumbbell ehlezi
Funda indlela yokucindezela phezulu ngama-dumbbell endaweni ehlezi kuqala.
Cindezela phezulu kwebha engenalutho
Hlola indawo yesilevu nendlela eqondile ngebha engenalutho elula.
Ukucindezela okujwayelekile okungaphezulu
Yenza ukucindezela okuqinile okuqondile ukusuka kumakhola kuya phezulu ngomgogodla okhiyiwe.
Ukukhuphuka komthwalo omncane
Khulisa isisindo kuphela uma i-hyperextension ephansi emuva kanye nomfutho ungekho.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa lokhu izikhathi ezingu-1-2 ngesonto njengokuzivocavoca kokuqala ekuqeqesheni ihlombe, kuqala ngamasethi angu-3-4 wokuphindaphinda kwe-5-8. Lungisa ukulayisha kancane kuphela lapho ukukhiya okuyinhloko, indlela yesilevu eqondile, kanye nemizuzwana engu-2–3 yokubuyisela okungakhokhiswa kabusha kugcinwa kuzo zonke izimpinda.
Ama-Reps
5–8
Indlela eqinile eqondile kanye ne-core brace
Izilungiselelo
3–4
Ukuphumula okungu-90–120s phakathi kwamasethi
Intuthuko
Ukwenyuka komthwalo omncane
Kuphela ngaphandle kokugoba okuphansi noma umfutho
- Engeza ukulayisha kuseshini elandelayo kuphela uma i-core brace, indlela eqondile, kanye ne-2–3 yemizuzwana eyi-2–3 yokubuyisela okungakhokhiswayo kusele kukho konke ukuphindaphinda.
- Yima ngokushesha futhi wehlise umthwalo uma kuvela ukugoba okuphansi emuva, ukugoba isihlakala, noma ubuhlungu behlombe obubukhali.
- Rekhoda ukuphakama kwerekhi, ukubamba, umthwalo, amasethi nezimpinda, nesikhathi sokubuya ndawonye.
Imibuzo evame ukubuzwa
Ngizwa sengathi ibha izoshaya ikhala lami.
Beka isilevu sakho kancane ekuqaleni, bese utshekisa ikhanda lakho emuva kancane njengoba ibha idlula ukuze uvikele indlela yebha eqondile.
Nginganciphisa kanjani ubuhlungu besandla?
Ungawubeki umugqa eminweni yakho; cindezela ujule entendeni engezansi eduze kwesihlakala bese usebenzisa okokugoqa kwesihlakala.
