SEATED CABLE ROW
Umugqa wekhebula ohlezi awuwona umsebenzi lapho uncika khona, kodwa kuwukuzivivinya lapho udonsa isibambo uye ngasesiswini sakho.
Imigqa yekhebula ehlezi iwumsebenzi wokudonsa ovundlile lapho ubeka khona izinyawo zakho endaweni yokubeka izinyawo bese udonsa isibambo sokubamba esimaphakathi siqonde emzimbeni wakho, njengoba kuboniswe kuvidiyo. Ukungezwani kwekhebula kuyaqhubeka phakathi nokunyakaza, okwenza kube kuhle ukuqeqesha ama-lats nangaphezulu, kodwa uma unyakazisa umzimba wakho ongaphezulu emuva naphambili ukuze uhambise isisindo, ukuhlehla okuvela emhlane wakho ophansi kanye namalunga e-hip kuthatha indawo yokudonsa. Gcina i-torso yakho iwela i-pelvis nezimbambo, futhi uvumele izindwani zakho zehlombe ukuthi ziqhubekele phambili ngokwemvelo lapho welula ingalo yakho bese ubuyela emuva uma uyibuyisela emuva. Ukuvumela ukunyakaza okulawulwayo kuseduze nomugqa wangempela kunokuphoqa amahlombe ukuthi aqinise kusukela ekuqaleni kuya ekugcineni.
- Imisipha eyinhloko
- Latissimus dorsi, trapezius, rhomboids
- Imisipha esekelayo
- I-deltoid yangemuva, i-biceps brachii, i-rotator cuff
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Hlala futhi udonse intambo evundlile
Awukwazi nhlobo ukunyakazisa umzimba wakho ongaphezulu?
Ukunyakaza kwemvelo okuncane kungenzeka, kodwa akufanele kube nokunyakazisa okubalulekile emuva naphambili ngokuphindaphinda ngakunye ukudonsa isisindo. Ubudlelwano phakathi kwezimbambo ne-pelvis kufanele bugcinwe futhi isibambo kufanele sibe endaweni efanayo.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola izikhonkwane, izintambo, nezibambo
Hlola ukuthi iphinikhodi yesisindo ifakwe ngokugcwele yini nokuthi ikhebula ne-carabiner azilimele. Xhuma izibambo ngokuphepha ukuze ukwazi ukuzibamba ngokubamba okungathathi hlangothi ngezandla zombili zibhekene, futhi ushiye indawo ecacile ezungeze isitaki sesisindo.
- 2
Vikela umzimba wakho endaweni yezinyawo nesihlalo
Beka izinyawo zombili phakathi nendawo ye-footrest bese ugoba amadolo akho ngobumnene. Gcina izinqe zakho zizinzile esihlalweni bese uphusha indawo yokubeka unyawo ngamathe ezinyawo zakho ukuze uvimbele umzimba wakho ukuthi ungahudulelwa kukhebula.
- 3
Gcina i-torso yakho iqondile futhi ubambe ukungathathi hlangothi.
Ngemva kokubamba isibambo, hlanganisa i-pelvis nezimbambo futhi ungasiphakamisi isifuba sakho ngokweqile. Gcina izingalo zakho zicishe ziqonde, kodwa ungawaphindiseli emuva amahlombe futhi ugcine intamo yakho nezihlakala zinde futhi zingathathi hlangothi.
- 4
Donsela izindololwane zakho emuva emaceleni akho
Adonse umoya bese wehlisa izindololwane zakho emuva. Donsa isibambo phakathi kwezimbambo zakho ezingezansi nangaphezulu kwesisu ngaphandle kokuphakamisa amahlombe akho, futhi ungavumeli umzimba wakho ongaphezulu ubuyele emuva ukuze uhlangane nesibambo.
- 5
Zungezisa kancane ngenkathi ugcina ukungezwani
Phezulu, yima kancane ngaphandle kokugoba amahlombe akho emuva kakhulu. Nweba izingalo zakho amasekhondi angu-2–3, uvumele amahlombe akho ukuthi aye phambili ngokwemvelo, kodwa qala ukuphindaphinda okulandelayo ngaphambi kokuba ama-arches akho angaphansi noma isitaki sesisindo sikushaye.
STABLE BASE
Qinisekisa ukuthi izinyawo zakho nesihlalo kuqinile ukuze ukwazi ukudlulisa ukushuba kwekhebula emhlane wakho.
Uma uphusha i-footrest kuphela ngamathiphu ezinzwane zakho, kulula ukuba amadolo akho axege futhi i-pelvis yakho inyakaze esihlalweni. Cindezela yonke indawo yonyawo lwakho endaweni yezinyawo futhi ugcine amadolo akho evulekile. Hlala nentambo ekhombe ngaphansi kwesifuba sakho endaweni lapho izinqulu zakho zingasheleli emuva naphambili.
I-torso ayidingi ukuqina ngokuphelele, kodwa akufanele kube nezinguquko ezibalulekile ze-angular phakathi nokuphindaphinda okukodwa. Ukuncika kancane phambili ekuqaleni bese uncika emuva njengoba udonsa kwenza kube nzima ukuhlukanisa phakathi kokudonsa okuvundlile okudalwe imisipha yakho yangemuva, ngisho noma uhambisa izisindo ezisindayo.
Iphuzu elibalulekile: Khomba ukuzama njengamanje: "Phusha endaweni ephansi, izimbambo okhalweni."
SCAPULAR MOTION
Izindwani zehlombe azilungisiwe kodwa zihamba zilawulwa phezu kwe-torso.
Phakathi nesigaba sokunwetshwa kwengalo, ihlombe lehlombe lishelela ngokwemvelo liye phambili eduze kwezimbambo, futhi phakathi nesigaba sokudonsa, libuyela kanye nendololwane. Uma uphoqa amahlombe akho ndawonye kusukela ekuqaleni kuya ekupheleni, uhla lwakho lwangempela lokunyakaza luzokwehla futhi kuzoba lula ukugoba izindololwane zakho kuphela.
Ucwaningo oluqhathanisa imigqa ehlezi nezimo zehlombe ezigxilile nezikhululekile zathola ukuthi umsebenzi wemisipha uwonke wawufana, nomehluko obonakala kuphela kweminye imisipha yangaphezulu yangemuva. Ngakho-ke, kunokuba ubophe ngokungenamibandela izindwani zamahlombe endaweni eyodwa, beka phambili indlela eya phambili nangemuva ngokushelela ngaphandle kobuhlungu nokulawula okungabangeli ukuthi ihlombe likhuphuke libheke endlebeni.
HANDLE PATH
Isibambo siza emzimbeni eduze kwendlela yendololwane, hhayi isandla.
Isibambo sokubamba esingathathi hlangothi senza kube lula ukugcina izindololwane zakho ziseduze nezinhlangothi zakho. Kunokuba ugoqe isihlakala sakho futhi udonse isibambo, hambisa indololwane yakho emuva kuyilapho ugcina isandla sakho nengalo yakho isendleleni eqondile. Isiqalo esiyisisekelo ubude lapho isibambo sithinta khona phakathi kwezimbambo ezingezansi nesisu esingaphezulu.
Ukuvula izindololwane zakho ngokweqile nokuzidonsela esifubeni sakho kungakhuphula indima yama-deltoid akho angemuva nomhlane ongaphezulu. Ngakolunye uhlangothi, asikho isidingo sokuphoqelela izindololwane zakho emzimbeni wakho. Lungisa indlela kancane ukuze ivumelane nemisipha oqondiswe kuyo kanye nokunethezeka kwehlombe, kodwa phinda iphuzu elifanayo lokuxhumana ngaphandle kokukhahlela umzimba.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ncika umzimba wakho emuva ngokucijile
- Lokho okubonayo
- Njengoba udonsa, isifuba sakho nekhanda kuya emuva, amadolo akho aqonde, futhi isibambo siza emzimbeni wakho ngokuzibamba.
- Imbangela engaba khona
- Isisindo sikhulu kunalokho umhlane wakho ongakwazi ukusilawula noma izinga lokuphindaphinda lishesha kakhulu.
- Indlela yokulungisa
- Yehlisa isisindo bese uqhubeka ucindezela i-footrest. Thumela kuphela izindololwane zakho emuva inqobo nje uma i-angle yakho ye-torso ihlala cishe ingashintshile.
Umhlane wakho ongezansi uyindilinga lapho welula izingalo zakho.
- Lokho okubonayo
- Njengoba ngizama ukususa isibambo, i-pelvis yami iyagoqeka futhi isifuba sami siwele emadolweni ami.
- Imbangela engaba khona
- Esikhundleni sokunwetshwa kwemvelo kwamahlombe ehlombe, ububanzi bokunyakaza badalwa ngokugoba okhalweni.
- Indlela yokulungisa
- Gcina izimbambo zakho ne-pelvis kuhlukanisiwe futhi uhambise izingalo namahlombe kuphela phambili. Yima ngaphambi nje kokushintsha kwesimo sokhalo lwakho.
Amahlombe akhuphukela ezindlebeni
- Lokho okubonayo
- Njengoba udonsa, intamo yakho iba mfushane futhi amahlombe akho aya phezulu ngaphambi kwezindololwane zakho.
- Imbangela engaba khona
- Donsela isibambo phezulu kakhulu noma uvumele imisipha yakho engenhla ye-trapezius ithathe isisindo.
- Indlela yokulungisa
- Yehlisa isibambo ngasesisu sakho esingenhla bese ubeka izindololwane zakho ngemuva kwezinhlangothi zakho. Gcina intamo yakho ibe yinde.
Donsa isibambo ngesandla sakho
- Lokho okubonayo
- Phezulu, isihlakala siyagoba futhi isibambo sizungeza sibheke eminweni.
- Imbangela engaba khona
- Uma ukubamba kwakho kuxege noma indlela yakho yendololwane ima, khulisa ukufinyelela kwakho ngezandla zakho.
- Indlela yokulungisa
- Vala izithupha futhi ugcine izihlakala nezingalo zakho ziqondile. Ngicabanga ukuthi indololwane ibuyela emuva ngaphambi kwesandla.
Ukushaya isitaki sesisindo njalo.
- Lokho okubonayo
- Ngaso sonke isikhathi uma welula ingalo yakho, idiski ihlale phansi ngomsindo omkhulu futhi ukushuba kwentambo kuyanyamalala.
- Imbangela engaba khona
- Yeka ukwehlisa noma isihlalo siseduze kakhulu nesitaki.
- Indlela yokulungisa
- Spin imizuzwana engu-2–3 bese uqala ukuphindaphinda okulandelayo ngaphambi nje kokuthi idiski ithinte. Uma kunesidingo, lungisa isihlalo sakho nonyawo lwakho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
umugqa wekhebula ongasindi
Prakthiza 12–15 ukudonsa nokubuya okuthambile ngenkathi ubambe umlenze unganyakazi.
Umugqa Ohlezi Omisiwe
Yima umzuzwana owodwa endaweni lapho isibambo siseduze nomzimba wakho futhi uthole umuzwa wokubambelela ngomhlane ngaphandle kokuhlehla.
isethi yokusebenza ejwayelekile
Phinda u-8 kuya ku-12, ushiye ukuphindaphinda okungu-2, bese uphinda amaphuzu okuxhumana afanayo.
Umugqa wekhebula engalo eyodwa
Zijwayeze ukusebenzisa isisindo esilula ukuze uhlole umehluko phakathi kwesobunxele nesokudla, kodwa ngaphandle kokuzungezisa umzimba wakho.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ingasetshenziswa izikhathi ezingu-1-3 ngesonto njengendlela eyisisekelo yokudonsa evundlile yokuzivocavoca emuva. Uma usuvele wenza izivivinyo ezisekela umhlane wakho ophansi isikhathi eside, njengemigqa ye-barbell, imigqa yekhebula ehlezi ingase ibe inketho yokwengeza ukuvivinya umzimba emhlane wakho ngenkathi wehlisa umthwalo ku-torso yakho.
inombolo
Iziqephu 8-12
Igcina iphuzu elifanayo lokuxhumana ngaphandle kokuhlehla
setha
2–4 amasethi
Imizuzu engu-1-2 yokululama phakathi kwamasethi
isivinini
2–3 isekhondi ukubuya
Gcina ukungezwani ngaphambi kokushaya kwesitaki
- Uma i-engeli yakho ye-torso kanye nephoyinti lokuxhumana lifana kuwo wonke amasethi, engeza impinda eyodwa kuseshini elandelayo.
- Khulisa iphinikhodi kuphela uma usufike phezulu kubameleli bakho oqondiswe kuyo yonke isethi futhi unezimpinda ezingaba ngu-2 ezisele.
- Uma kufanele uncike emuva noma uzungelezele umhlane wakho ukuze ukudonse, qedela isethi futhi wehlise isisindo esikhundleni sokwengeza izimpinda ezengeziwe.
Imibuzo evame ukubuzwa
Ngingakwazi yini ukuhambisa amahlombe ami phambili lapho ngelula izingalo zami?
yebo. Kuyinto evamile ukuthi amahlombe akho aqhubekele phambili ngokwemvelo ezimbanjeni zakho ngenkathi ugcina i-torso yakho kanye nomhlane ophansi. Kodwa-ke, ungaluleki kuze kufike lapho amahlombe akho edonsa khona kakhulu noma umhlane wakho uyindilinga.
Isiphi isibambo esingcono kakhulu?
Ukubamba okuncane okumaphakathi njengalokhu okuboniswe kuvidiyo kulula ukufunda ukunyakaza okuyisisekelo. Imigoqo ebanzi nokubamba okuhlukile kungashintsha indlela yendololwane kanye neqhaza elihlobene lemisipha, ngakho-ke khetha isibambo esilungele amahlombe nezihlakala zakho futhi sikuvumela ukuthi ulawule indlela yakho eqondiwe.
Isibambo kufanele sidonswe kude kangakanani esikebheni?
Ibanga phakathi kwezimbambo ezingezansi kanye nesisu esingenhla yizinga eliyisisekelo. Lokhu kungase kuhluke kancane kuye ngobude bengalo nesibambo, kodwa kufanele kube sesimweni lapho izihlakala zakho zingagobile, amahlombe akho anganyakazi, futhi umzimba wakho ungatshekeleli emuva.
Ubufakazi nezinkomba
- 1. Lehman et al. - Ukuqhathaniswa komsebenzi wemisipha yangemuva neyengalo phakathi kwemigqa ehlezi kanye nama-lat pulldowns
- 2. Ukuqhathaniswa komsebenzi wemisipha ezungeze ihlombe emigqeni ehlezi ngaphansi kwezimo zehlombe ezigxilile nezikhululekile
- 3. Schoenfeld et al. - Ukuqhathaniswa komsebenzi wemisipha wokuzivocavoca kwe-deltoid yangemuva kufaka phakathi imigqa ehlezi
- 4. Ucwaningo ngemiphumela yamaviki angu-8 okucindezela ikhebula esifubeni nokuqeqeshwa komugqa ohlezi
- 5. Funda ngempendulo yomsebenzi wemisipha ye-trapezius engenhla phakathi nemigqa ehlezi
