PENDLAY ROW
Umugqa wePendlay awuwona umugqa lapho ubamba khona insimbi ehlabayo ngokuqhubekayo, kodwa umugqa lapho uqala khona ukuphindaphinda ngakunye usuka phansi.
Umugqa we-pendlay kuvidiyo umnyakazo lapho i-barbell disk ibekwe phansi, umzimba wenziwe ucishe ufane naphansi, bese insimbi idonswa ngokushesha ibheke phezulu kwesisu nezimbambo ezingezansi, bese yehliselwa phansi futhi ukuze kusethwe kabusha ukuphindaphinda ngakunye. Lokhu kuhlukile kumugqa ojwayelekile we-bentover, lapho ubamba khona ibha emoyeni futhi ugcine ukungezwani okuqhubekayo kuyo yonke isethi. Nakuba izifundo zerowu eziqondile ze-Pendlay zinomkhawulo, ocwaningweni olumile nolugobayo lomugqa, umthwalo ongemuva omkhulu kunawo wonke ubonwe phakathi kokunyakaza okuqhathaniswa kanye nokusebenza okukhulu kwemisipha ngemuva, futhi ocwaningweni lwesivinini sokulayisha somugqa we-barbell egobile, isivinini sebha sehla ngokuhlelekile njengoba isisindo sikhuphuka. Ngakho-ke, i-floor dead stop akumele isetshenziswe njengesikhathi sokuqoqa i-recoil, kodwa njengesikhathi sokudala kabusha i-hip hinge efanayo kanye nokucindezeleka kwe-torso njalo.
- Imisipha eyinhloko
- I-Latissimus dorsi, i-trapezius ephakathi, i-rhomboids
- Imisipha esekelayo
- I-deltoid yangemuva, i-biceps brachii, i-erector spinae, i-glutes, ama-hamstrings
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- Okuphansi okufile yima ukudonsa okuvundlile, i-hip hinge
Uyini umehluko phakathi kwemigqa ye-Pendlay nemigqa ye-barbell?
Kumugqa we-Pendlay, setha kabusha ngokwehlisela phansi ngokuphelele i-disc ngomzimba wakho ocishe ufane nephansi kanye nokuphindaphinda ngakunye. Imigqa ye-bentover evamile ivumela i-torso yakho ukuthi iqonde futhi ngokuvamile igcina ibha isemoyeni kulo lonke isethi.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ihlola indawo ephansi kanye nobude bediski
Khetha indawo eyisicaba lapho i-barbell ingeke igingqike futhi isebenzise amadiski anobubanzi obufanayo nhlangothi zombili. Lawa madiski mancane kunamapuleti amabhampa ajwayelekile. Uma ibha iba phansi kakhulu, ileveli ngamabhulokhi noma izindawo zokuphumula ezivikelekile.
- 2
Yima ngomugqa ezinyaweni zakho ezimaphakathi
Beka izinyawo zakho phakathi kobubanzi be-hip-width kanye nobubanzi behlombe bese ubeka ibha phakathi nonyawo lwakho, eduze nezinsini zakho. Uma ibha ibheke ezinzwaneni zakho, ibanga ukusuka emhlane wakho ophansi kuya emthwalweni liyakhula.
- 3
Thumela izinqulu zakho ukuze zicishe zivundlile.
Goba amadolo akho ngendlela edingekayo bese uthumela izinqulu zakho emuva ukuze i-torso yakho icishe ifane nephansi. Gcina izimbambo zakho kanye ne-pelvis kustandiwe futhi umhlane wakho nentamo mude futhi ingathathi hlangothi.
- 4
Bamba i-overgrip ebanzi kancane kunamahlombe akho
Bamba ibha izintende zakho zibheke emuva bese usonga izithupha zakho kuzo. Khetha ububanzi obuvumela izihlakala zakho ukuthi ziqonde futhi izindololwane zakho phezulu zibe eduze nangemuva komzimba wakho, futhi udale ukungezwani emakhwapheni akho nasesiswini ngaphambi kokuphakamisa ibha.
- 5
Donsa ngokushesha kusuka phansi uye esiswini sakho
Sekela izinyawo zakho phansi, gcina i-torso angle yakho, bese uthumela izindololwane zakho emuva. Phakamisa ibha eduze nezinsini zakho futhi isondele ekumeni ukuze ithinte noma isondele kusisu sakho esingaphezulu nezimbambo ezingezansi.
- 6
Thatha ukulawula phansi ukuze usethe kabusha ngokuphelele
Yehlisa ngendlela efanayo ukuze i-disc ithinte phansi ngokuzinzile. Qinisekisa ukuthi ibha iyama ngaphambi kokugxuma, futhi uma kunesidingo, thatha omunye umoya ngaphambi kokuqala impinda elandelayo.
DEAD-STOP RESET
Lapho idiski ithinta phansi, ukuphindaphinda kuyaphela futhi isilungiselelo sokuphindaphinda okulandelayo siqala.
Isici esisobala kakhulu sePendlay Row yi-deadstop, lapho idiski ihlezi phansi ngokuphindaphinda ngakunye. Uma ibha isemoyeni, ifana nomugqa ojwayelekile we-bentover, futhi uma ubhampa i-disc kanzima, kuwukunyakaza okuhlukile okusebenzisa ngokunenzuzo ukugxuma okuphansi. Ngemva kokuthintana naphansi, khulula konke ukucindezeleka futhi, kunokuba ugoqe umgogodla wakho ophansi, gcina unyawo lwakho kanye nesimo sokubambelela futhi uvuselele ukuphefumula nokucindezela kwe-torso.
Kunokuba ugxume izikhathi ezimbalwa kusethi eyodwa, ukuphindaphinda ngakunye kufanele kubukeke njengendawo yokuqala ehlukile. Uma ibha iginqika, ungayiphoqi, kodwa uyibuyisele phezu konyawo lwakho oluphakathi. Sebenzisa idiski enobubanzi obufanayo nenkundla yokuphakamisa ukuze unciphise umsindo nomthelela.
Iphuzu elibalulekile: Imibandela yokuphindaphinda: Misa idiski → Hlola ukuthi i-torso idonsa kanzima → Donsa izindololwane → Buyela endaweni efanayo.
TORSO & BAR PATH
Njengoba i-torso iphakanyiswa, umzila webha uyafinyezwa kodwa izimo zomugqa wePendlay ziyasuswa.
Uma uphakamisa isifuba sakho ngesikhathi udonsa ibha, umzimba wakho ophansi nezinqulu zizothola isivinini ngokumelene nebha, okwenza kube lula ukufinyelela phezulu. Kodwa-ke, ngokuphindaphinda ngakunye, i-engeli yomzimba iyashintsha futhi iphuzu lokuxhumana nalo liyashintsha ukusuka phansi kuye phezulu. Uma uthwetshulwa ohlangothini, qiniseka ukuthi ihlombe lakho nokuphakama kwe-hip akushintshi kakhulu phakathi kokuqala nangaphezulu.
I-bar iqala ngaphezu kwe-midfoot, idlule eduze kwama-shins namathanga, futhi iqhubekele phezulu kwesisu nezimbambo ezingezansi. Ukuqala ezinzwaneni noma ukuhambisa ibha phambili phambili phezulu kuzokwelula i-lever phakathi komhlane wakho ophansi nomthwalo. Uma ibha ibamba emadolweni akho, lungisa izinqe zakho kanye nesimo sokuqala kunokuguqa amadolo akho futhi uwalethe phambili.
BRACE & SPEED
Ukuphakama okusheshayo akusona isignali yokukhulula umhlane wakho, kodwa kuwumphumela wokwakha phezu kwe-torso eqinile.
I-Pendlay Row inhle uma kuqhathaniswa nokushesha ukusuka phansi, kodwa ukushesha ngangokunokwenzeka akusho ukuphonsa umzimba wakho. Ucwaningo lwejubane lokulayisha olubandakanya imigqa ye-barbell bentover lubonise ubudlelwano obucacile nesivinini sebha ephansi njengoba isisindo sikhuphuka. Ukwehla okungazelelwe kwesivinini kanye nokukhahlela okuphansi komzimba kungabonakala njengophawu lokuthi kunzima ukugcina inqubo ehlosiwe esisindweni samanje.
Faka umoya ngaphambi kokudonsa ibha ukuze uqinise isisu sakho nezinhlangothi, bese uphefumula futhi uma kunesidingo ngemva kokuba ibha ibuyele phansi. Imigqa emile negobayo iqeqesha wonke umhlane, kodwa futhi idinga ukusekelwa okuningi kwasemuva. Uma isimo sakho sokusetha kabusha sishintsha ngenxa yokukhathala emuva, qedela isethi ngisho noma kukhona abaphindaphindayo abasele.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Idiski iyaqhubeka nokuntanta phansi.
- Lokho okubonayo
- Phakathi kokuphindaphinda, qala ukudonsa okulandelayo ngebha esele emoyeni phambi kwezinqe zakho kanye nokuphumula kwakho.
- Imbangela engaba khona
- Ngizame ukwenza irowu ye-Pendlay njengomugqa ojwayelekile we-bentover noma ngizama ukugwema umsindo waphansi.
- Indlela yokulungisa
- Sebenzisa idiski enobubanzi obufanayo endaweni ebamba ukushaqeka bese ulehlise ngokuphelele ukuze lime ekuphindaphindweni ngakunye. Uma ungeke ukwazi ukukwenza phansi, igama lokuzivocavoca lithi Bent Over Row.
Phakamisa umzimba wakho bese uphonsa ibha
- Lokho okubonayo
- Njengoba udonsa, amahlombe akho aphakama kakhulu, izinqulu zakho ziqhubekela phambili, futhi iphuzu lokuxhumana likhuphukela esifubeni sakho.
- Imbangela engaba khona
- Ngasusa isisindo, engangingakwazi ukusilawula ngeqolo, ngomzimba wami ongezansi nomhlane.
- Indlela yokulungisa
- Yehlisa isisindo ngo-10-20% bese udubula eceleni. Bala kuphela ukuphindaphinda okungashintshi kakhulu ukuphakama kwehlombe ne-hip.
Ingemuva eliphansi liyindilinga phansi.
- Lokho okubonayo
- Uma wehlisa i-disc, i-pelvis yakho iyagoqa futhi ingemuva lakho ligobile libe yindilinga ngaphambi kokuphindaphinda okulandelayo.
- Imbangela engaba khona
- Ukuphakama kwephansi kungaphansi kwebanga lakho lomuntu siqu lokunyakaza noma awunawo ukusekelwa kwe-hamstring ne-torso.
- Indlela yokulungisa
- Phakamisa ibha futhi wehlise isisindo ngamadiski obubanzi obujwayelekile noma amabhlogo. Qala nge-torso engathathi hlangothi phezulu ngangokunokwenzeka ngezinqulu zakho emuva.
Yehlisa izinqe bese uqala njenge-squat.
- Lokho okubonayo
- Amadolo akho akude ngaphambi kwebha futhi i-torso yakho imile ukuze ibha ihlale emadolweni akho.
- Imbangela engaba khona
- Ngasebenzisa i-deadlift efanayo yokuqala ukuze ngisuse isisindo phansi.
- Indlela yokulungisa
- Qondisa amadolo akho kancane bese uthumela izinqulu zakho emuva ukuze i-torso yakho icishe ivundlile. Beka ibha eduze kwe-midfoot yakho namashin.
Ibha iqala ezinzwaneni
- Lokho okubonayo
- Ibanga phakathi kwebha kanye nezinsini zakho libanzi, futhi ibha idonsa ijika elikhulu elibheke emzimbeni wakho njengoba ukhuphuka.
- Imbangela engaba khona
- Ibha igoqwe phakathi kwamasethi noma awuzange uhlole ukubekwa konyawo lwakho.
- Indlela yokulungisa
- Ngaphambi kokuphindaphinda ngakunye, buyisela ibha phezu kwe-midfoot yakho bese uqinisa ama-lats akho ukuhambisa ibha eduze kwemilenze yakho.
Gcoba idiski phansi bese uyihlehlisa ngokushesha
- Lokho okubonayo
- Ngokushesha nje lapho ithinta phansi, i-disc igxuma futhi ukuphindaphinda okulandelayo kuqala ngaphandle kokubeka umzimba.
- Imbangela engaba khona
- Ngashintsha isitobhi esifile ukuze ngithinte ngokushesha futhi ngiye ukwandisa inani lokuphindaphinda.
- Indlela yokulungisa
- Ngemuva kokuthi i-disc ime ngokuphelele, phefumula futhi uqinise i-torso yakho futhi. Yehlisa isisindo lapho umthelela ungeke ulawuleke.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Vimba ukulungiselelwa okuphansi kwehinge
Okokuqala funda ukuma phakathi konyawo, i-shin, ne-hip kanye ne-torso engathathi hlangothi kubha ephakeme.
Umugqa Osekelwe Isifuba
Qeqesha iphethini yokudonsa yendololwane nehlombe ngokusekelwa okuncishisiwe kwe-torso.
Ibha Engenalutho Block Pendlay Row
Phinda impinda ngayinye nge-engeli yokuma ne-torso ekubude obufana nobubanzi bakho bokunyakaza.
I-Bumper Plate Pendlay Low
Gcina ukukhuphuka okusheshayo okungu-4–8 nokusetha kabusha okulawulwayo ukusuka kubude obujwayelekile besitezi.
I-Heavy Pendlay Row
Yenza ukukhuphuka okuncane kuphela lapho indawo yakho yokuqala kanye ne-engeli ye-torso kufana kuzo zonke izimpinda, futhi uqedele isethi ngaphambi kokuthi isivinini sakho siqale ukonakala.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Zibeke izikhathi ezingu-1-2 ngeviki engxenyeni engaphambili yokuzivocavoca kwakho ngemuva njengoba zidinga ukudonsa okusheshayo nokusetha kabusha kabusha. Esontweni lokuqala, ngemva kokuphindaphinda okungu-8, funda ukuma phansi nokuphefumula ngesisindo esihlala okungenani izikhathi ezi-3, futhi uma ukukhathala kokusekelwa kwe-lumbar kuvela ngaphambi komhlane wakho, gcwalisa amasethi asele ngemigqa esekelwe esifubeni.
inombolo
4-8 izikhathi
I-disc ngayinye yokuphinda imiswe ngokuphelele
setha
3–5 amasethi
Imizuzu engu-2-3 yokululama phakathi kwamasethi
isivinini
Ukukhuphuka okusheshayo, ukwehla okulawulwayo
Gcina i-angle ye-torso nendawo yaphansi
- Ngaphambi kwesethi yakho yokuqala, sebenzisa ibha engenalutho noma i-disc elula ukuze uhlole ubude bephansi lakho, indawo emaphakathi nonyawo, kanye nokuthintana kwesisu esiphezulu.
- Uma ugcina isitobhi esigcwele esingezansi, i-engeli ye-torso efanayo futhi uvale umzila womlenze kukho konke ukuphindaphinda, engeza impinda eyodwa kuseshini elandelayo.
- Khulisa isisindo kancane kuphela ngemva kokushaya phezulu kwe-reps yakho kuwo wonke amasethi, futhi ngokushesha ubuyele esisindweni sangaphambilini uma i-disc igxuma noma i-torso yakho iphakama.
Imibuzo evame ukubuzwa
Ingabe kufanele ngibeke ibha phansi phansi njalo?
yebo. Ukusetha kabusha i-Deadstop kuyisihluthulelo sokuhlukanisa irowu ye-Pendlay. Uma ufuna ukuphinda ngediski elintantayo, kunembe kakhulu ukuliqopha njengokuhluka okuhlukile eduze komugqa ogobile ojwayelekile, kunephutha ngokwalo.
Ingabe i-torso kufanele ivundlile ngokuphelele?
Ukuma okucishe kufane kuyisisekelo, kodwa kunomehluko omncane kuye ngohlobo lomzimba nobude bephansi. Beka kuqala iphoyinti lokuqala njenge-torso engathathi hlangothi ngokuphakamisa ibha ngamabhulokhi kunokugoqa umhlane wakho futhi uwuphoqelele ukuthi uvundlile.
Ingabe ngidinga ukuvuka ngokushesha?
Inhloso yokudonsa ngokushesha ifanelekile, kodwa hhayi i-recoil ephonsa i-torso nezinqulu. Kusukela endaweni egxilile, buyisa ngokushesha izindololwane zakho futhi uqede isethi lapho wehlisa ijubane kakhulu noma uphakamisa umzimba wakho.
Kufanele ithinte kuphi ibha?
Ukuze uthole i-overgrip ebanzi kancane kunamahlombe, isisu esingaphezulu nezimbambo ezingezansi ziyindinganiso esebenzayo. Iyahluka kancane kuye ngohlobo lomzimba wakho. Ungaphoqi ukuthintana ngokugoba izihlakala noma ukuphakamisa umzimba wakho.
Ingabe akulungile ukuba namandla emhlane wakho ongezansi?
Imisipha ye-erector spinae isekela i-torso ecishe ivundlile, ngakho-ke ingakhathala. Kodwa-ke, uma uzwa umgogodla wakho ugoba ngemva kokuphindaphinda ngakunye, ubuhlungu obuhlabayo endaweni ethile, noma ukushoshozela okusakazekela emilenzeni yakho, ungakuphathi njengokukhathala okuvamile kwemisipha futhi uyeke ngokushesha.
Ubufakazi nezinkomba
- 1. Fenwick et al. - Ukusebenza kwemisipha ye-trunk, ukunyakaza emuva kanye nomthwalo ngokuhlukahluka kwemigqa
- 2. Loturco et al. - Ubudlelwano bejubane lokulayisha nokushintshashintsha kwemigqa kufaka phakathi imigqa ye-barbell bentover.
- 3. U-Nieto-Acevedo et al. — Ubulili/umthwalo–isivinini samaphrofayili emigqa emithathu.
- 4. Bull et al. - Umsebenzi we-Trapezius kanye ne-serratus wangaphambili wemisipha ngokuya ngokubamba komugqa ogobile
