PEC DECK FLY
Impukane yedekhi ye-pec ayimayelana nokuvala izibambo—imayelana nokuletha izingalo zakho ezingenhla phambi kwesifuba sakho.
Lo mhlahlandlela uhlanganisa umshini wedekhi ye-pec ngezibambo eziqondile eziboniswe ekuboniseni ukunyakaza. Ngenxa yokuthi umshini uqondisa indlela kuzo zombili izinhlangothi, ungakwazi ukuzijwayeza ukwengeza ihlombe elivundlile le-pectoralis enkulu ngokunaka okuncane kokubhalansi kwe-trunk kunalokho okudingwa yintambo emile. Ithrekhi egxilile ayilingani ngokuzenzakalelayo izilinganiso zakho, noma kunjalo. Uma ukuphakama kwesihlalo kanye nohlu lokuqala lusethwe ngendlela engalungile, izibambo zingaphela ngaphezu kwamahlombe akho noma izingalo ezingaphezulu zingahamba ngemuva kwe-torso-ngakho setha izikhundla zakho ezihlangene kanye nokusekelwa emuva ngaphambi kokuba ucabange ngomthwalo.
- Imisipha eyinhloko
- I-Pectoralis enkulu
- Imisipha esekelayo
- Anterior deltoids · upper-arm stabilizers
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukwengezwa kwehlombe okuvundlile
Yibuphi ubude okufanele izibambo zilingane nesifuba sami?
Qala phakathi kwesifuba nangaphansi kobude behlombe. Izindololwane nezihlakala kufanele zihlale ezindaweni eziphakeme ezifanayo futhi amahlombe akufanele ahlehle. Lokhu kushintsha kancane ngejiyomethri yomshini nobude bengalo, ngakho-ke beka phambili ukuqondanisa okuhlangene okunethezekile.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola iphini lesisindo ne-engeli yokuqala
Ngomshini uphumule, qinisekisa ukuthi iphinikhodi ihlezi ngokugcwele bese ukhetha umthwalo omncane kakhulu kuqala. Uma kukhona i-lever ye-engeli yokuqala, yibeke ukuze izingalo zakho ezingaphezulu zilingane nomzimba wakho womzimba uma uthatha izibambo, futhi ugweme noma yikuphi ukuma okuzibeka kude nomzimba wakho.
- 2
Qondanisa isihlalo nokuphakama kwesibambo
Uma usuhlezi, lungisa isihlalo ukuze izibambo ziwele phakathi kwesifuba nangaphansi kobude behlombe. Thola indawo lapho izibambo zingekho phezulu kangangokuthi amahlombe akho ayahlehla, noma aphansi kangangokuthi izihlakala zakho ziyagoba.
- 3
Yakha ukusekela emhlane wakho nasezinyaweni
Phumula i-pelvis yakho, emuva, futhi uma kungenzeka ikhanda lakho likhululekile ngokumelene ne-backrest, izinyawo zombili ziphansi. Ngaphandle kokuphusha izimbambo phambili, thatha izibambo bese usetha ukugoba okuthambile ezindololwaneni ozobamba kuzo zonke.
- 4
Vala i-arc ebanzi ngezingalo zakho ezingaphezulu
Exhale bese uhlanganisa zombili izingalo ezingenhla phambi kwesifuba ukuze izibambo zihlangane zibheke maphakathi. Esikhundleni sokusunduza ngamandla ngezandla, cabanga ngezindololwane nayo yonke ingalo engenhla ilandelela i-arc, futhi ungavumeli umboko uxebuke ku-backrest.
- 5
Vula kancane kancane endleleni efanayo
Yima kancane phakathi nendawo, bese uhogela umoya bese uvule izibambo imizuzwana emibili kuya kwemithathu. Lawula isitaki sesisindo ukuze singawi ngokuzumayo noma sidonse ngaphambili kwehlombe, bese uqala impinda elandelayo ngezingalo ezingaphezulu cishe ngokuhambisana nomzimba noma endaweni engenabuhlungu.
SEAT & SUPPORT
Setha ukuphakama kwesihlalo ngobudlelwano phakathi kwezibambo nesifuba sakho
Emshinini ofanayo, isihlalo esiphansi sibeka izibambo ngaphezu kwamahlombe akho futhi isihlalo esiphakeme kakhulu siziwisa ngaphansi kwezimbambo zakho. Qala lapho izibambo zihlala khona phakathi kwesifuba nangaphansi nje kobude behlombe, izindololwane zilingane nobude obufana nezihlakala. Amahlombe akufanele akhasele ngasezindlebeni.
I-backrest iyindawo eyinkomba ye-trunk yakho, hhayi udonga oluzogxuma. Ukugcina i-pelvis ne-back on the pad kanye nezinyawo zombili zicindezelwe phansi kwenza kube lula ukubona ukuthi ugoqa kakhulu umhlane ophansi noma uphonsa umzimba phambili njengoba uletha izibambo ndawonye. Uma ukulungiswa kwesihlalo somshini kungahambisani nobude bakho, ungakuphoqi—sebenzisa enye into.
Iphuzu elibalulekile: Oda ngaphambi kwesethi: “Ubude besihlalo → i-engeli yokuqala → iphini lesisindo → ingemuva nezinyawo zivikelekile.”
ARM ARC
Landela i-arc yezingalo zomshini ngenkathi ubambe i-angle angle yakho
Isenzo esiyinhloko esihlanganyelwe empukaneni yedekhi ye-pec asikwendisi izindololwane—ukwengezwa kwehlombe okuvundlile, okuletha izingalo ezingaphezulu phambi komzimba. Bamba indololwane egobayo oyibeka ekuqaleni futhi uqiniseke ukuthi zombili izingalo zomshini zihamba ngesivinini esifanayo. Uma izindololwane zinwebeka kakhulu njengoba uvala, ukunyakaza kuba ngokucindezela kakhulu kunempukane.
Ukuphindaphinda akudingeki kuphele ngezibambo ezithinta phakathi nendawo. Kuye ngejometri yomshini kanye nobude bengalo yakho, igebe lingase lihlale phakathi kwakho. Kungcono ukushintsha isiqondiso endaweni ongakwazi ukuyilawula ngenkathi ugcina ukungezwani ku-pectoralis enkulu-ngaphambi kokuba amahlombe aqhubekele phambili noma umhlane wakho ushiye i-pad.
RANGE & SHOULDER
Ibanga lapho ihlombe lihlala lizinzile libaluleke ngaphezu kokuvula ngokuqhubekayo
Ukuvumela izingalo ezingaphezulu zihambe kakhulu ngemuva kwe-torso endaweni evulekile kungakhuphula ukunwebeka esifubeni, kodwa futhi kubeka izidingo ezinkulu ezakhiweni ezingaphambili kwehlombe. Ungazivuleli ngenkani izibambo zize zinyamalale emehlweni; yima phakathi kwebanga elingawaphakamisi amahlombe noma liwaphushele phambili. Ibanga elingenabuhlungu liyahlukahluka kumuntu nomuntu.
Izifundo ze-EMG zokunyakaza kohlobo lwempukane zibonisa kokubili i-pectoralis enkulu kanye ne-deltoid yangaphambili ebamba iqhaza, nomsebenzi ohluka ngomthwalo nangesigaba sokufinyela. Izinombolo ze-EMG zizodwa, nokho, azikwazi ukuthethelela umthwalo omkhulu noma ukujula. Beka kuqala indlela ephindaphindwayo kanye nesigaba sokwehlisa esilawulwayo, bese ubale lokhu kuvivinya ngaphakathi kwevolumu yesifuba sakho esiphelele uma usibhangqa nomsebenzi wokucindezela.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Izibambo zihlala kude kakhulu ngaphezu kwamahlombe
- Lokho okubonayo
- Ngesikhathi uthatha izibambo, amahlombe akhuphukela ezindlebeni futhi indawo ezungeze intamo iqala.
- Imbangela engaba khona
- Isihlalo singase sibe phansi kakhulu, noma ukuphakama kwesibambo somshini kungase kungahambisani nezilinganiso zakho.
- Indlela yokulungisa
- Phakamisa isihlalo ukuze izibambo zihlale phakathi kwesifuba nangaphansi kwehlombe. Uma ingakwazi ukulungiswa, sebenzisa umshini ohlukile.
Izingalo ezingenhla zivuleka kakhulu ngemuva komzimba
- Lokho okubonayo
- Endaweni evulekile ingaphambili lehlombe liyadonsa futhi izindololwane zihamba kahle ngemuva kwe-backrest.
- Imbangela engaba khona
- I-engeli yokuqala noma ububanzi kungenzeka bunwetshwe kude kakhulu ukuze kwakhiwe ukunwebeka okukhulu kwesifuba.
- Indlela yokulungisa
- Nciphisa i-engeli yokuqala isinyathelo esisodwa bese ume lapho izingalo ezingenhla cishe zihambisana nomzimba noma endaweni engenabuhlungu.
Izindololwane zinwebeka kukho konke ukuphindaphinda
- Lokho okubonayo
- Izingalo ziyakhula njengoba izibambo zihlangana futhi izindololwane zicishe zivaleleke endaweni evaliwe.
- Imbangela engaba khona
- Kungenzeka ukuthi uphusha umthwalo ngezandla zakho ukuze uvale izingalo zomshini.
- Indlela yokulungisa
- Yehlisa umthwalo, setha i-engeli yendololwane kuqala, bese uhambisa ingalo yonke engaphezulu nge-arc.
Isiqu sishiya i-backrest
- Lokho okubonayo
- Ikhanda nemuva kuza phambili njengoba izibambo zihlangana futhi ama-arch aphansi angemuva acijile endaweni evaliwe.
- Imbangela engaba khona
- Ngokuvamile umthwalo unzima kakhulu, noma uphoqa izibambo ukuba zihlangane phakathi nendawo.
- Indlela yokulungisa
- Gcina i-pelvis bese ubuyela ku-pad futhi ume endaweni ezinzile ngisho nangaphambi kokuba izibambo zihlangane. Yehlisa umthwalo uma kudingeka.
Ukugxuma esitakini sesisindo endleleni ebuyayo
- Lokho okubonayo
- Isigaba sokuvula siyashesha futhi amapuleti ashayana ndawonye ekupheleni kwakho konke ukuphindaphinda.
- Imbangela engaba khona
- Ukugxila kuphela ekufinyezweni nasekukhululeni ukumelana phakathi nesigaba sokwehlisa, noma ukuvele ukhathele.
- Indlela yokulungisa
- Vula kancane kancane ngaphezu kwemizuzwana emibili kuya kwemithathu bese uqala ukuphindaphinda okulandelayo ngaphambi kokuthi amapuleti axhumane. Qeda isethi uma uhluleka ukulawula.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuhlola indlela okungalayishiwe
Susa iphinikhodi noma usebenzise isilungiselelo esilula kakhulu ukuze uqinisekise isihlalo sakho kanye nebanga lokuqala elingenabuhlungu.
I-pec deck ekhanyayo iyandiza
Phinda i-arc efanayo izikhathi ezingu-12–15 ufulathele phezu kwephedi.
Indiza yedekhi ye-pec emisiwe
Bamba isekhondi elilodwa phakathi nendawo bese uvule ngaphezu kwemizuzwana emithathu ukuze ulawule ukunyakaza ngaphandle kokubopha kabusha.
Ukuhluka kwengalo eyodwa
Sebenza ingalo eyodwa ngesikhathi lapho umshini uvumela, ubheka ukuzungezisa kwe-trunk kanye nokwehluka kwezinhlangothi.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yibeke njengesisekeli kanye noma kabili ngesonto, ngemva komsebenzi ohlangene njengomshini wokunyathelisa webhentshi noma umshini wesifuba somshini. Emavikini amane okuqala, gwema ukwehluleka ngokuphindaphinda okubili noma kathathu endaweni ebekiwe, futhi usebenzise umthwalo ogcina umhlane wakho kuphedi kuzo zombili izindawo ezivulekile nezivaliwe.
I-Reps
10–15
Vula ngaphansi kokulawula ngaphezu kwamasekhondi angu-2–3
Amasethi
2–3
Phumula imizuzwana engama-60–90 phakathi kwamasethi
Layisha
+1 isinyathelo
Kuphela uma wonke ama-reps angu-15 elandela indlela efanayo
- Uma ubude besibambo, i-engeli yendololwane, kanye nokuthintana kwe-backrest kuyafana kuzo zonke izimpinda, khuphuka isinyathelo esisodwa sesisindo kuseshini elandelayo.
- Beka kuqala izingalo zomshini zombili ezihamba ngesivinini esifanayo futhi amahlombe ahlale azinzile phezu kokuthinta izibambo phakathi nendawo.
- Ezinsukwini lapho ukusebenza kwakho okucindezelayo kubalulekile, yenza ukucindezela kuqala. Ukukhathala kwangaphambili ngedekhi ye-pec akusho ukuthi kuphakamisi umsebenzi wesifuba emishinini yokunyathelisa elandelayo.
Imibuzo evame ukubuzwa
Ingabe izibambo zidinga ukuthinta ekugcineni?
Abakwenzi. Hlanganisa izingalo ezingaphezulu ngokwanele ngenkathi ugcina ukuthintana nokuma kwehlombe. Ungajikijeli i-trunk phambili noma ugoqe amahlombe ukuze ufinyelele phakathi nendawo.
Ngingakwazi ukwenza i-pec deck indiza ngaphambi kokucindezela ibhentshi?
Ukufudumeza ukunyakaza kwesifuba ngemithwalo elula kulungile, kodwa uma ukucindezela ukusebenza kuwumgomo wakho, ngokuvamile ungacindezela kuqala. Ucwaningo lwangaphambi kokukhathala aluzange luqinisekise ukuthi ukuhola nge-pec deck kwandisa umsebenzi wesifuba emishinini yokunyathelisa elandelayo.
Ubufakazi nezinkomba
- 1. Ucwaningo oluxhaswe yi-ACE - Umsebenzi wemisipha kuzo zonke izivivinyo zesifuba
- 2. Rodrigues et al. - Umsebenzi omkhulu we-Pectoralis kanye ne-anterior deltoid kuzimpukane ezivundlile
- 3. U-Huang et al. - Ukufinyela okukhulu kwe-Pectoralis ngesikhathi sokundiza kwedekhi ye-pec
- 4. Gentil et al. - Pec deck pre-ukukhathala nokuhleleka kokuzivocavoca
- 5. Solstad et al. - Ukusebenza kwemisipha ekucindezelweni kwebhentshi kuqhathaniswa nempukane eyi-dumbbell
