SINGLE-ARM DUMBBELL SHOULDER PRESS
Umshini wokunyathelisa obheke phezulu ohlangene okhulisa ukunyakaza kwamahlombe futhi ufune ukuzinza okuseqophelweni eliphezulu
Bamba i-dumbbell ngesandla esisodwa ekuphakameni kwehlombe. Ungasebenzisa i-overhand grip noma i-neutral grip (intende yesandla ibheke umzimba wakho). Yima izinyawo zihlukene ngobubanzi behlombe futhi ugcine ingalo yakho engasebenzi eceleni kwakho noma okhalweni lwakho ukuze uthole ibhalansi. Bopha umgogodla wakho bese uwukhipha umoya njengoba ucindezela i-dumbbell uqonde phezulu kuze kube yilapho ingalo yakho inwetshwe ngokugcwele. Yima kancane phezulu, bese wehlisa kancane isisindo usibuyisele endaweni yokuqala. Qedela isethi yengalo eyodwa ngaphambi kokushintshela kwenye.
- Imisipha eyinhloko
- I-Anterior Deltoid
- Imisipha esekelayo
- Lateral Deltoid · Triceps Brachii · Core
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Push eqondile
Ingabe ingcono kunomshini wokunyathelisa onezingalo ezimbili?
Akukhona ukuthi kungcono, kodwa inikeza izinzuzo eziyingqayizivele zokuzinza okuyisisekelo kanye nokubhekana nama-asymmetries emisipha.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Indawo yokuqala
Beka i-dumbbell ezingeni lendlebe. Gcina indololwane yakho ibheke phambili kancane futhi uzinzise ihlombe lakho elihlangene.
- 2
Cindezela okuqondile
Shayela isisindo usibhekise ophahleni ngomugqa oqondile. Gcina i-torso eqinile futhi ungavumeli izinqulu zakho zinyakaze.
- 3
Ukufinyezwa okuphezulu
Izwa ukubandakanyeka okukhulu kwe-deltoid ne-triceps ekunwetshweni okugcwele. Qinisekisa ukuthi umzimba wakho uhlala uyisikwele ngaphambili.
- 4
Ukwehla okulawulwayo
Yehlisa kancane kancane i-dumbbell ibuyele ekuphakameni kwehlombe, umelane nesisindo futhi ugcine umsipha ngaphansi kokucindezeleka.
UNILATERAL BENEFITS
Amandla okusebenza nge-asymmetry
Inzuzo eyinhloko yomshini wokunyathelisa wengalo eyodwa isidingo esibalulekile esisibeka emnyombweni, ikakhulukazi ama-oblique. Ngenxa yokuthi isisindo sisohlangothini olulodwa kuphela, umzimba wakho kufanele usebenze kanzima ukuze uvimbele ukuncika noma ukuzungezisa, okwenza lokhu kube umnyakazo osebenza kakhulu 'ophikisana nokujikeleza'.
Ukwengeza, ukuqeqesha unilaterally kukuvumela ukuthi ubone futhi ulungise ukungalingani kwamandla phakathi kwamahlombe akho kwesokunxele nakwesokudla. Iphinde inikeze indlela engokwemvelo futhi ekhululekile yokuhlanganyela kwehlombe, okungaba yinzuzo kulabo abanokunyakaza okulinganiselwe noma ukulimala kwangaphambilini.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina i-Single-Arm Dumbbell Shoulder Press 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-deltoid engemuva · triceps brachii · isisekelo esisekela ukuqondanisa okufanayo ukusuka 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-Single-Arm Dumbbell Shoulder Press kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukuncika kwecele okweqile
- Lokho okubonayo
- I-torso itshekela kude nohlangothi olunesisindo ukusiza ukuhambisa i-dumbbell.
- Imbangela engaba khona
- Kusebenzisa isisindo esindayo kakhulu ukuze umgogodla nehlombe lisingathwe ndawonye.
- Indlela yokulungisa
- Yehlisa isisindo futhi ugxile ekugcineni umgogodla wakho uqonde ngqo, njengokungathi umi phakathi kwamafasitelana amabili engilazi.
Indololwane ihlehla ibuyele emuva
- Lokho okubonayo
- Indololwane ihamba ngemuva kwendiza ye-torso ngesikhathi sokwehla.
- Imbangela engaba khona
- Imishini yehlombe engafanele noma ukuntuleka kokulawula.
- Indlela yokulungisa
- Gcina indololwane yakho kancane phambi kwehlombe lakho (indiza ye-scaption) ukuze uqinisekise indlela yokucindezela ephephile futhi ezinzile.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Uhlezi Ucindezela Ngengalo Eyodwa
Yenza ukuvivinya umzimba ngenkathi uhlezi ukuze unciphise ukubandakanyeka komzimba ophansi futhi ugxile kuphela ehlombe kanye nokuhlukaniswa okuyisisekelo.
I-Single-Arm Kettlebell Cindezela
Sebenzisa i-kettlebell ukushintsha isikhungo samandla adonsela phansi futhi ukhuphule isidingo semisipha eqinile yehlombe.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Umshini wokunyathelisa we-dumbbell onengalo eyodwa wakha womabili amahlombe obuhle namandla asemqoka asebenzayo. Gxila kumzila webha eqondile.
Imvamisa
1-2 izikhathi ngesonto
Sebenzisa njengokunyakaza kwesesekeli ngemuva kokucindezela kwakho okuhlanganisiwe.
Ivolumu
3-4 amasethi we-10-12 reps
Phumula kancane phakathi kokushintsha izingalo ukuze ugcine ukuqina kokuqeqeshwa.
- Ungabambeli ezintweni zangaphandle ukuze uthole ukwesekwa; sebenzisa kuphela amandla akho angaphakathi angaphakathi.
- Gcina amehlo akho ethe njo ngaphambili ukuze ugcine intamo iqondana.
- Exhale njengoba ucindezela phezulu, donsa umoya njengoba wehla.
Imibuzo evame ukubuzwa
Iyiphi ingalo okufanele ngiqale ngayo?
Qala ngengalo yakho ebuthaka bese uqondanisa inombolo yezimpinda ngengalo yakho enamandla ukusiza ukulinganisela amandla akho ngokuhamba kwesikhathi.
