REVERSE PEC DECK
Ukuvivinya umzimba komshini okuhlukanisa ingemuva lehlombe ukuze kwakhiwe umugqa wehlombe onezinhlangothi ezintathu futhi kusize ukulungisa isimo somzimba
Hlala ubheke phansi emshinini we-Pec Deck Fly bese ucindezela isifuba sakho ku-backrest. Lungisa ubude besihlalo ukuze isibambo sibe ukuphakama kwehlombe. Bamba isibambo futhi ugcine izindololwane zakho zigobe kancane. Exhale bese wendlala izingalo zombili emuva, uzidonse ngomuzwa wokucindezela imisipha ngemuva kwamahlombe kunokuba uzwe isikhala phakathi kwamahlombe ehlombe ndawonye. Ngemva kokuzwa ukufinyela phezulu, buyela kancane futhi ngokulawulayo endaweni yokuqala.
- Imisipha eyinhloko
- I-Deltoid yangemuva
- Imisipha esekelayo
- Middle Trapezius · Rhomboids · Infraspinatus
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukuthunjwa Okuvundlile Ehlombe
Ingabe ukuzivocavoca emuva noma ukuzivocavoca kwehlombe?
Lokhu ukuzivocavoca kwehlombe okuqondiswe kakhulu ngemuva kwehlombe (ama-deltoid angemuva), kodwa imisipha yangemuva engenhla nayo iyabandakanyeka.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukusetha kanye Nokulungiselela
Hlala ubheke emshinini bese ucindezela isifuba sakho ku-pad. Lungisa ubude besihlalo ukuze izingalo zakho zihambisane nephansi lapho ubambe isibambo.
- 2
Vula emuva
Uma izindololwane zakho zilungisiwe, vula izingalo zakho emuva ku-arc. Sebenzisa amandla emisipha ngemuva kwamahlombe akho.
- 3
I-Apex Contraction
Eqophelweni lokufinyela okuphezulu, zwa ukukhuthazwa kwe-deltoid engemuva bese ume kancane.
- 4
Buyela kancane
Buyela endaweni yokuqala, ulawule isisindo. Yehlisa isisindo ngaphambi nje kokusithinta ukuze ugcine ukuqina kwemisipha.
REAR DELT ISOLATION
Donsela ngemuva kwamahlombe akho, hhayi imisipha yakho yangemuva
Iphutha elivame kakhulu endaweni ye-peck ehlehlayo ukugoqa ngokweqile i-scapula (ithambo lephiko) nokusebenzisa imisipha yangemuva (i-trapezius, i-rhomboid) njengomhambisi oyinhloko.
Ukuhlukanisa kahle ama-delts angemuva, udinga ukugcina amahlombe akho enganyakazi noma anyakaze kancane, futhi wenze ukunyakaza kwakho kukhishwe izindololwane zakho futhi kude nomzimba wakho. Ithiphu iwukuba ukhulule izihlakala zakho futhi uhole ngezindololwane zakho.
RANGE, LOAD & TEMPO
Khetha ububanzi nokulayisha okugcina i-Reverse Pec Deck iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-deltoid yangemuva ikhiqiza ukunyakaza kuyilapho i-trapezius ephakathi · rhomboids · infraspinatus isekela ukuqondanisa okufanayo kusukela ekuphindaphindweni kokuqala kuya ekugcineni.
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-Reverse Pec Deck kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu obuhlangene.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Shrug
- Lokho okubonayo
- Isenzakalo lapho ihlombe liphakama libheke endlebeni ngesikhathi sokunyakaza.
- Imbangela engaba khona
- Ukubandakanyeka okweqile kwemisipha ye-trapezius ephezulu.
- Indlela yokulungisa
- Zinzisa umzimba wakho ongenhla ngokucindezela amahlombe akho phansi kanye nesifuba sakho eduze nephedi.
Ibanga eleqile lokunyakaza
- Lokho okubonayo
- Umnyakazo othumela izingalo kude kakhulu ngemuva komzimba.
- Imbangela engaba khona
- Isenzo esinxephezelayo sokusebenzisa imisipha eminingi yangemuva.
- Indlela yokulungisa
- Imisipha ye-deltoid yangemuva ifinyezwa ngokwanele ngisho noma izingalo zinwetshiwe kuze kube lapho ziqondana khona nomzimba.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-One Arm Reverse Peck Deck
Yenza ngengalo eyodwa ngesikhathi ukuze ukhuphule ukuhlukaniswa kwemisipha ye-deltoid yangemuva futhi uhlole ngokucophelela ukungalingani kwesokunxele nakwesokudla.
I-Neutral vs Overhand Grip
Zama ukushintshanisa phakathi kokubamba izintende zezandla zakho zibhekane kanye nokubamba izintende zakho zibheke phansi, ukhethe indlela ekunikeza ukukhuthazwa okwengeziwe.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Idekhi yesikhonkwane esingemuva iyisiqephu sokugcina sokudala ihlombe elinezinhlangothi ezintathu. Kwenze njalo ukulungisa amahlombe ahunched.
Imvamisa
2-3 izikhathi ngesonto
Kuhle ukuhlanganisa njengengxenye yesibili yendlela yokwenza ihlombe noma umkhuba wokujima ongemuva.
Ivolumu
3~4 amasethi, 12~15 izikhathi
Ama-delts angemuva yimisipha emincane ekhathala kalula, ngakho-ke gxila ekuzikhuthazeni ngezisindo ezifanele.
- Ungawaqondi ngokugcwele izindololwane zakho, kodwa zigcine zigobile kancane.
- Ungasiphakamisi isifuba sakho kuphedi phakathi nokunyakaza.
- Ungasebenzisi i-recoil futhi uhambe ngesivinini esingaguquki.
Imibuzo evame ukubuzwa
Ingabe ngidinga ukubamba isibambo ngiqinise?
Uma uyibamba ngeminwe njengokungathi uhamba kancane, ungaphumuza izihlakala nezingalo zakho futhi ugxile kakhulu ngemuva kwamahlombe akho.
