PLATE FRONT RAISE
Ukuzivocavoca okuhlangene okulula okuqondise ama-delts angaphambili futhi kuchaze umugqa wehlombe ngokuphakamisa idiski.
Bamba izinhlangothi zombili zediski bese uyibeka phambi kwamathanga akho. Yima uqonde izinyawo zakho zihlukene ngobubanzi behlombe kanye nenkathi yakho emaphakathi. Izindololwane zakho zigobe kancane, phakamisa i-disc uye ezingeni lamehlo. Phezulu, izwa ama-delts akho angaphambili encibilika futhi kancane, ngokulawulayo abuyele endaweni yokuqala.
- Imisipha eyinhloko
- I-Anterior Deltoid
- Imisipha esekelayo
- Lateral Deltoid · Upper Trapezius · Core
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukuguquguquka Kwehlombe
Ingabe ama-disc angcono kunama-dumbbell?
Ama-Discs anokubambelela okuqinile futhi azinze kakhulu, kodwa ama-dumbbell avumela ukunyakaza okuzimele kwengalo ngayinye. Khetha ngokwenhloso yakho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Isimo esilungile
Bamba idiski ngezandla zombili bese ume uqonde. Yehlisa amahlombe akho futhi wandise isifuba sakho ukuze uzinzise amahlombe akho.
- 2
Ukuphakamisa i-disc
Ngezindololwane zakho ezigobile kancane, phakamisa i-disc phambi komzimba wakho iye ezingeni lamehlo.
- 3
I-Apex Contraction
Yima kancane endaweni yokufinyela okukhulu, uzwe ukukhuthazwa kwe-deltoid yangaphambili.
- 4
Yehlisa ijubane
Yehlisa kancane i-disc endaweni yokuqala, umelane namandla adonsela phansi. Gcina amahlombe akho ekhululekile.
PLATE GRIP ADVANTAGE
Ukuzinza kanye nokukhuthaza ukubamba kwediski
Uma kuqhathaniswa nama-dumbbell noma ama-barbell, ipuleti elingaphambili liphakamisa izindawo zombili izandla zibhekene (eduze nokubamba okungathathi hlangothi), kubeka ubunzima obuncane emalungeni ehlombe.
Ukwengeza, isenzo sokubamba i-disc ngokwaso sidala ukungezwani emisipha yengalo, futhi imisipha eyinhloko ibandakanyeka kakhulu ukuze kugcinwe ukuzinza komzimba ophezulu. Okubalulekile ukulawula i-disc ukuze inganyakazi phakathi nokunyakaza.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina i-Plate Front Raise iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-deltoid yangaphambili ikhiqiza ukunyakaza kuyilapho i-lateral deltoid · upper trapezius · isisekelo esisekela ukuqondanisa okufanayo kusukela ekuphindaphindweni kokuqala kuya kokugcina.
Sebenzisa isigaba sokwehlisa esilawulwayo esingamasekhondi amabili kuya kwamathathu futhi ugweme ukugxuma phakathi noguquko. Uma ukuphindaphinda kokugcina kuba kufushane, ngokushesha, noma ngokubonakala kwehluke kweyokuqala, yehlisa umthwalo noma misa isethi ngaphambi kokuba isu liphuke.
Iphuzu elibalulekile: Thuthukisa i-Plate Front Phakamisa kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu obuhlangene.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Sebenzisa i-recoil engenhla yomzimba
- Lokho okubonayo
- Ukunyakaza kokuncika emuva noma ukunyakazisa umzimba ukuze uphakamise isisindo.
- Imbangela engaba khona
- I-disc inzima kakhulu ukuthi ingaphakanyiswa ngemisipha yangaphambili ye-deltoid yodwa.
- Indlela yokulungisa
- Yehlisa isisindo futhi wenze lokhu ngomhlane wakho obondeni, noma uqinise i-torso yakho ngomgogodla oqinile.
I-elbow hyperextension
- Lokho okubonayo
- Isimo lapho ingalo inwetshwe ngokugcwele, okubangela ubunzima emalungeni.
- Imbangela engaba khona
- Imikhuba emibi yokuma.
- Indlela yokulungisa
- Gcina izindololwane zakho zigobile kancane, cishe amadigri ayi-10, ukuze uvikele amalunga akho futhi ugxilise imisipha yakho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Isondo Lokuqondisa
Phakamisa idiski iye ezingeni lamehlo bese uyizungezisa kwesokunxele nakwesokudla njengokuphendula isondo lemoto ukuze ushukumise ama-engeli ahlukahlukene esisipha se-deltoid.
I-Overhead Plate Phakamisa
Phakamisa i-disc phezulu ngaphezu kwekhanda lakho ukuze uqinise i-deltoid yangaphambili, i-trapezius ephezulu, nemisipha yangaphambili ye-serratus.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ukukhushulwa kwepuleti ngaphambili kusebenza ngempumelelo ekudaleni umphumela onezinhlangothi ezintathu ehlombe langaphambili. Kwenze ngesivinini esiqinile.
Imvamisa
1-2 izikhathi ngeviki
Kuhle ukukusebenzisa njengomsebenzi wokumpompa ekugcineni kwendlela yakho yehlombe.
Ivolumu
amasethi ama-3, izikhathi eziyi-12-15
Khetha inombolo yezikhathi lapho ungagcina khona ifomu elilungile ngesisindo esifanele.
- Lapho wehlisa i-disc, yima ngaphambi nje kokuthi ithinte amathanga akho.
- Bheka ngqo phambili bese udonsa isilevu sakho.
- Khipha umoya lapho ukhuphuka futhi uhogele umoya lapho wehla.
Imibuzo evame ukubuzwa
Kufanele ngiphakamise izingalo zami phezulu kangakanani?
Ukukhuphukela ezingeni leso ngokuvamile kungcono kakhulu ekuhlukaniseni i-deltoid yangaphambili.
