REVERSE FLY
Impukane ehlehlayo ayiwona umsebenzi lapho uphakamisela khona ama-dumbbell phezulu, kodwa kuwukuzivivinya lapho welula izingalo zakho ububanzi ukusuka ku-torso engashintshi.
Izimpukane ezibuyela emuva zibizwa nge-reverse pec decks, izintambo, amabhendi, ngisho nokushintshashintsha kwebhentshi ngegama elifanayo, kodwa ukunyakaza okuboniswe kuleli khasi ukunyakaza kwe-dumbbell emile ngaphandle kokusekelwa kwesifuba. Ocwaningweni oluqhathanisa ngokuqondile izimpukane ezihlanekezela ama-dumbbell nokuhluka kwebhande, zombili izimo zaziqondise ngokuyinhloko i-deltoid yangemuva, nesimo se-dumbbell esibonisa umsebenzi ophakeme kancane walowo msipha. Nokho, i-surface electromyography yidatha eqhathanisa umsebenzi kagesi osheshayo wemisipha futhi ayiqinisekisi ngokuqondile ukukhula kwemisipha yesikhathi eside. Izifundo zomshini nezivamile zisetshenziswa ngokuhlukene njengesisekelo esengeziwe sokuqonda ukuma kwesandla nokunyakaza kwamahlombe.
- Imisipha eyinhloko
- i-deltoid yangemuva
- Imisipha esekelayo
- I-trapezius ephakathi, i-rhomboids, i-infraspinatus, i-erector spinae, i-glutes, i-hamstrings
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Gcina i-hip hinge, ububanzi behlombe ngokuhlukana
Uyini umehluko phakathi kwempukane ehlehlayo kanye nokwenyusa uhlangothi?
I-Lateral iphakamisa ngokuyinhloko iqeqesha imisipha ye-deltoid ephakathi ngokuphakamisa izingalo zakho emaceleni akho ukusuka endaweni yokuma. Impukane ehlehlayo kule vidiyo inyusa ingxenye yama-deltoid angemuva nemisipha ezungeze izindwani zamahlombe ngokugoba i-torso nokusabalalisa izingalo emhlane nasezinhlangothini zomzimba.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Lungiselela ama-dumbbells alula nendawo ephephile.
Qiniseka ukuthi ushiya isikhala lapho abantu noma izinto zokusebenza zingakuthinti lapho welula izingalo zakho emaceleni. Izimpukane ezihlehlayo ziqala ngama-dumbbell alula kunemigqa yakho evamile noma ukuphakamisa uhlangothi, njengoba izinguquko ezincane zesisindo zishintsha kakhulu i-torque yehlombe ngenxa ye-lever ende.
- 2
Zinzisa izinyawo zakho futhi udale i-hip hinge
Beka izinyawo zakho kububanzi be-hip noma ububanzi kancane bese ugoba amadolo akho ngobumnene. Thumela izinqulu zakho emuva, tshekisa i-torso yakho, futhi uqinise isisu sakho ngenkathi ugcina ubude obuseduze-ukungathathi hlangothi ukusuka ekhanda lakho kuya ku-pelvis yakho.
- 3
Qondanisa ama-dumbbell ngaphansi kwamahlombe akho
Bamba ama-dumbbell izintende zakho zibhekene futhi uvumele izingalo zakho zilengise ngaphansi kwamahlombe akho. Gobisa izindololwane zakho kancane kuphela, ngaphandle kokuzikhiya, futhi ugcine le engeli cishe yonke indlela ukuya phezulu.
- 4
Vula izingalo zakho kakhulu emaceleni omzimba wakho
Gcina amahlombe akho kude nezindlebe zakho, wendlala izindololwane zakho nama-dumbbell ezinhlangothini zakho. Cabanga ngezingalo zakho ezingaphezulu, hhayi izandla zakho, njengokuhola ukunyakaza, futhi ume endaweni yokulawula lapho izingalo zakho ezingaphezulu ziseduze nomugqa wakho we-torso noma ukuphakama kwehlombe.
- 5
Yehla ngendlela efanayo imizuzwana engu-2–3
Ngaphandle kokuqondisa i-torso yakho, kancane kancane buyisela ama-dumbbell ngaphansi kwamahlombe akho. Ungaqhubi ama-dumbbells ngezansi noma ukhulule i-torso yakho; lungisa ukuzamazama bese uyaphinda.
HIP HINGE & TRUNK
Esimeni esingasekelwe, i-engeli ye-torso kufanele ilungiswe ngaphambi kokunyakaza kwehlombe.
Njengoba umnyakazo kuvidiyo ungabeki isifuba ngokumelene nebhentshi, ama-glutes, ama-hamstrings, kanye nemisipha ye-erector spinae isekela i-hip hinge isometrically. Kunokuba ugxume amadolo akho egobe ngokujulile noma ukuzungezisa umhlane, thumela izinqulu zakho emuva bese ukhomba umzimba wakho phansi. Lapho i-torso yakho isondela evundlile, kungcono ukuthi indlela ovula kuyo izingalo zakho ezinhlangothini ifanelana nokumelana namandla adonsela phansi, kodwa uma i-engeli ibangela ukuba umhlane wakho ophansi udilike, kungcono ukhethe ukuma okuthe ukume kancane.
Uma uphakamisa ama-dumbbell futhi uphakamisa isifuba sakho ngokuphindaphinda ngakunye, ububanzi bokuthunjwa kwehlombe obuvundlile buzokwehla futhi ukusabela komzimba wonke kuzokwanda. Uma uthwetshulwa ohlangothini, hlola ukuthi ubudlelwano phakathi kwezindlebe, izimbambo, ne-pelvis kanye ne-engeli ye-torso cishe abushintshi. Uma umhlane wakho ukhathala kuqala, ungakwazi ukwehlisa isisindo noma ushintshele ezimpukaneni ezihlanekezela ezisekelwa isifuba ukuze uvikele ukuqeqeshwa kwemisipha yakho oqondiswe kuyo.
Iphuzu elibalulekile: Hlola ngaphambi kokusetha: Ngisho nalapho uvula izingalo zakho ngaphandle kwama-dumbbells, ingabe i-torso yakho iphakamisa phezulu noma ingabe umhlane wakho uyagoba?
ARM PATH
Gcina ukugoba okuncane ezindololwaneni zakho futhi uvule izingalo zakho zonke ku-arc ebanzi.
Uma uzikhiya ngokuphelele izindololwane zakho, amalunga akho angase angakhululeki, futhi ngokuphambene, uma uzigoba futhi uziqondise kakhulu, uzogcina ususeduze nomugqa kunempukane ehlehlayo. Setha ukugoba okuncane ngezansi futhi ukugcine kuze kufike phezulu. Ama-dumbbell aqala ngezansi nje kwamahlombe futhi ahambe e-arc ebanzi ukusuka ngapha nangapha.
Njengoba kubonisiwe kuvidiyo, sebenzisa ukuma kwesandla esiseduze nokungathathi hlangothi, kodwa ungasonti ama-dumbbell ngokugoba izihlakala zakho. Esifundweni somshini we-fly reverse, isikhundla sesandla esingathathi hlangothi sibangele umsebenzi ophezulu we-muscle we-posterior deltoid kanye ne-infraspinatus kunesikhundla esishiwo, kodwa indlela yomshini kanye nesisindo samahhala se-dumbbell akufani. Ngakho-ke esikhundleni sokunquma ukuma kwesandla esisodwa njengempendulo, beka phambili ububanzi obuphakathi nendawo obugcina izihlakala zakho zinethezekile namahlombe akho engaqhubeki aye phambili.
SHOULDER & SCAPULA
Ihlombe elingemuva nescapula kuyahambisana kodwa akuliphakamisi ihlombe ngasendlebeni.
Esifundweni sedekhi ye-pec engemuva, umsebenzi we-deltoid wangemuva wawuphakeme kunemigqa ehlezi futhi ugoqa ama-lat pulldowns, futhi ocwaningweni lokuthunjwa oluvundlile oluthambekele, umsebenzi wemisipha we-trapezius ophakathi nendawo naphansi wawuhlukahluka kuye nge-engeli yengalo. Le miphumela ibonisa ukuthi impukane ebuyela emuva ayikona ukunyakaza okuvele kuhlukanise umsipha we-deltoid wangemuva, kodwa kuwukuthunjwa okuvundlile okusebenzisa imisipha ezungeze izindwani zehlombe. Kodwa-ke, zombili izifundo zihlukile ezimweni ze-dumbbell ezimile kuvidiyo yamanje.
Njengoba uvula izingalo zakho, vumela amahlombe akho ukuthi ahlehle ngokwemvelo phezu kwezimbambo zakho, kodwa ungawaqinisi kakhulu kusukela ekuqaleni kuya ekugcineni. Uma intamo yakho imfushane phezulu, amahlombe akho aseduze nezindlebe zakho, noma izandla zakho ziphakeme kakhulu kunomugqa wakho we-torso, unesisindo esiningi noma ububanzi bokunyakaza. Thola iphuzu elizungeze ukuphakama kwehlombe lapho amahlombe akho angemuva kanye nenkontileka ephakathi nendawo futhi intamo yakho ihlala isikhathi eside.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Phakamisa i-torso yakho bese uswayipha ama-dumbbells
- Lokho okubonayo
- Njengoba ama-dumbbell ephakama, isifuba sakho siphakamisa, izinqulu zakho ziqhubekela phambili, futhi isivinini sakho sikhuphuka ngokuzumayo engxenyeni yesibili yesethi.
- Imbangela engaba khona
- Isisindo singaphezu kwamandla akho okulawula i-torso namahlombe akho, noma uzama ukuphoqa ukuphakama kwendawo ephezulu.
- Indlela yokulungisa
- Yehlisa isisindo nobude obungaphezulu bese uthatha isithombe sephrofayela phambi kodonga. Ukuphindaphinda kuphela kubalwa lapho umugqa osuka ekhanda uye okhalweni kanye ne-torso angle kugcinwa khona.
Songa izindololwane zakho zibe banzi bese ushintshela endaweni ephansi.
- Lokho okubonayo
- Phezulu, ama-dumbbell aseduze nomzimba wakho futhi i-angle yendololwane yakho incane kakhulu kunangaphansi.
- Imbangela engaba khona
- Ngifushanisa i-lever yami ukuze ngiphakamise ama-dumbbell asindayo.
- Indlela yokulungisa
- Okokuqala, setha i-engeli yendololwane egobile kancane ngezansi futhi uyisakaze kabanzi. Ungavumeli ama-dumbbell asondele ku-torso yakho.
ephakamisa amahlombe ezindlebeni
- Lokho okubonayo
- Intamo iyancipha, imisipha ye-trapezius engenhla ixoshwa kuqala, futhi amahlombe akhuphukela ezindlebeni.
- Imbangela engaba khona
- Khomba ukuphakamisa ama-dumbbell phezulu, noma ubuyisele amahlombe akho futhi uwadonsele phezulu ngesikhathi esifanayo.
- Indlela yokulungisa
- Cabanga ngokugcina intamo yakho ende nezingalo zakho zivuleleke emaceleni omzimba wakho. Yima kububanzi ngaphambi nje kokuba amahlombe akho aphakame.
Izandla eziphakeme kakhulu ngaphezu komugqa womzimba
- Lokho okubonayo
- Phezulu, ama-dumbbell angaphezulu kakhulu komhlane wakho futhi ingaphambili lamahlombe akho lincishiwe noma izihlakala zakho zisontekile.
- Imbangela engaba khona
- Ngicabanga ukuthi ibanga eliphakeme lokunyakaza lisho ukuphindaphinda okungcono.
- Indlela yokulungisa
- Phakamisa izingalo zakho ezingenhla kuphela endaweni eseduze nomugqa wakho we-torso noma ukuphakama kwehlombe. Beka phambili ukuvikeleka komuntu siqu ngaphandle kobuhlungu.
Ukuphahlaza ama-dumbbells ngezansi
- Lokho okubonayo
- Ngokuphindaphinda ngakunye, ama-dumbbells ashaya, izingalo zivuleka futhi ngokusabela, futhi amahlombe ancike phambili.
- Imbangela engaba khona
- Ngidedele ukwehla noma umzimba wami ukhululeke ngenxa yokukhathala.
- Indlela yokulungisa
- Yehlisa imizuzwana engu-2-3, ushiye igebe elincane phakathi kwama-dumbbells. Hlanza noma yikuphi ukuxega ngezansi bese uqala impinda elandelayo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuphakama kwe-T-raise yomzimba
Sekela isifuba sakho phansi noma ebhentshini eliphansi futhi ufunde indlela yezingalo zakho namahlombe amahlombe ngaphandle kwama-dumbbells.
Impukane ye-incline reverse esekelwe esifubeni
Beka isifuba sakho ebhentshini ukuze unciphise ubunzima emhlane wakho ophansi kanye ne-hip hinge futhi wenze ngama-dumbbell alula.
band reverse fly
Yima futhi uhlukanise ibhande ukuze ufunde isandiso esivundlile samahlombe akho angemuva. Qaphela ukuthi njengoba ibhande likhula, ukumelana kuyanda.
Ukukhanya okugobe phezu kwe-dumbbell reverse fly
Beka kuqala ukwehlisa amasekhondi angu-2–3 kanye ne-engeli ye-torso engashintshi endaweni engasekelwe njengoba kukhonjisiwe kuvidiyo.
Isekhondi elingu-1 eliphezulu phumuza ikhefu elibuyela emuva
Uma zonke izimpinda zibanjiwe kancane, engeza isitobhi esiphezulu bese wandise ngokunyuka okuncane kakhulu.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ingasetshenziswa izikhathi ezingu-1-3 ngesonto ekupheleni kokuzivocavoca emuva noma ehlombe njengendlela yokuzivocavoca kwehlombe elingemuva nendawo yehlombe. Ezinsukwini lapho ukukhathala okungasekelwe kwe-hip hinge kuphezulu, shintshela ekuhlukeni okusekelwe isifuba, ubeke kuqala i-engeli yendololwane kanye nokwehla kancane kunesisindo.
inombolo
10-20 izikhathi
Isisindo esine-reps engu-2-3 esisele
setha
2–4 amasethi
Imizuzu engu-1-2 yokululama phakathi kwamasethi
isivinini
1-2 okwesibili ukuthunjwa, 2-3 isekhondi ukwehlisa
Gcina ama-engeli e-torso nama-elbow
- Isethi yokuqala inama-dumbbell alula ukuhlola i-angle yakho ye-torso, ubude behlombe kanye ne-elbow angle.
- Nyusa ngokukhuphuka okuncane kakhulu kuphela uma usufinyelele phezulu kwezimpinda oziqondise futhi ungakhahleli, uhlehle amahlombe noma ugobe indololwane kukho konke ukuphindaphinda.
- Uma amathayi akho emhlane noma entanyeni ngaphambi kwamahlombe akho angemuva, yeka isethi futhi unciphise isisindo noma usebenzise ukuhluka okusekelwe esifubeni.
Imibuzo evame ukubuzwa
Kufanele zigotshwe kangakanani izindololwane zami?
Goba kancane, ngokwanele ukuthi ungakhiyi ngokuphelele, futhi ugcine leyo engeli kukho konke ukuphindaphinda. Njengoba ugoqa izindololwane zakho ngaphezulu ukuya phezulu, isilinganiso sakho siba sifushane, okwenza ukunyakaza kusondele kumugqa.
Ingabe ama-dumbbells kufanele abekwe phezulu kunamahlombe?
cha. Iphuzu lapho izingalo ezingaphezulu ziseduze nomugqa womzimba noma ukuphakama kwehlombe kanye namahlombe angemuva kanye ne-mid-back kulawulwa kwanele. Unganiki amahlombe akho noma usonte izihlakala ukuze uziphakamisele phezulu.
Ingabe kufanele ngiqhubeke ngibuyisela amahlombe ami emuva?
Asikho isidingo sokuyibopha ngokuqinile kusukela ekuqaleni kuya ekugcineni. Amahlombe ehlombe aya phambili ngokwemvelo phezu kwezimbambo lapho ingalo yehliswa, futhi emuva lapho ingalo inwetshiwe. Nciphisa izinxephezelo ezinkulu eziphakamisa amahlombe akho ezindlebeni zakho noma eziphakamisa isifuba sakho.
Yini okufanele ngiyenze uma iqolo lami libuhlungu kuqala?
Yakha kabusha i-hip hinge ngokwehlisa isisindo futhi ugobe kahle amadolo akho bese ubuyisela izinqulu zakho emuva. Noma kunjalo, uma iqolo lakho eliphansi liqala ukukhathala, shintshela kokuhlukile ngokusekelwa kwe-torso, njengempukane ehlanekezela esekelwa isifuba noma i-pec deck ehlehlayo.
Ubufakazi nezinkomba
- 1. Calatayud et al. - Ukuqhathaniswa komsebenzi wemisipha yomzimba ophezulu phakathi kwama-dumbbell nama-band flyes kanye nezimpukane ezihlehlayo
- 2. Schoenfeld et al. - Ukuqhathaniswa komsebenzi wemisipha yehlombe elingemuva ngokuma kwesandla emshinini wokundiza obuyela emuva.
- 3. Botton et al. - Ukuqhathaniswa komsebenzi wemisipha ye-deltoid phakathi kwedekhi ye-reverse pec, umugqa ohlezi, kanye ne-lat pulldown
- 4. U-Arlotta et al. - Umsebenzi wemisipha ye-trapezius ephakathi naphansi nge-angle yokuthunjwa evundlile
- 5. Tsuruike et al. - Ushintsho ekusebenzeni kwemisipha yehlombe nehlombe kuye ngokuthi ukuma kwehlombe
