SINGLE-DUMBBELL PULLOVER (BACK FOCUS)
I-dumbbell pullover egxile emuva ayiwona umsebenzi ohlanganisa ukulahla ama-dumbbell ngokujulile, kodwa kunalokho ukuzivocavoca okubuyisela i-arc yezingalo ezinde kuma-lats.
Esikhundleni se-double dumbbell yendabuko, ehlanganisa ukubamba i-dumbbell eyodwa esandleni ngasinye, lo mhlahlandlela uhlanganisa ukuhluka okwenziwa ngokulala isikhathi eside ebhentshini eliyisicaba kuyilapho ubambe i-disc ephezulu ye-dumbbell eyodwa ngezandla zombili. Lapho ingalo ihamba ngemuva kwekhanda, hhayi kuphela i-latissimus dorsi ne-teres enkulu, kodwa futhi i-pectoralis enkulu kanye nenhloko ende ye-triceps brachii isebenza ndawonye, ngakho-ke akunakucatshangwa ukuthi imisipha ethile ihlukaniswe ngokuphelele. Ocwaningweni oluncane lwe-barbell pullover electromyography, ukwenziwa kusebenze okukhulu kwe-pectoralis bekuphakeme kune-latissimus dorsi futhi imiphumela yayihlotshaniswa nezingalo zesikhashana zangaphandle. Ngakho-ke, esikhundleni sokuncika kuphela ekuhlukaniseni 'izivivinyo zasemuva' kanye nokuphoqelela ukujula okuphezulu, kuyasebenziseka ukusebenzisa inhloso yokudonsa izingalo ezingaphezulu ukuya kumzimba womzimba ngemuva kwamakhwapha kuyilapho ugcina i-engeli yendololwane nomzimba.
- Imisipha eyinhloko
- I-Latissimus dorsi ne-teres enkulu
- Imisipha esekelayo
- I-Pectoralis enkulu, i-serratus anterior, inhloko ende ye-triceps brachii
- Izinga lobunzima
- Osaqalayo–Ophakathi
- Uhlobo lokunyakaza
- Ukunwetshwa kwehlombe endaweni yaphezulu
Ingabe i-dumbbell pullover iwukuzivocavoca emuva noma kwesifuba?
Zombili lezi zindawo zingabandakanyeka. Izifundo ze-barbell ezincane zibonise ukusebenza okuphezulu kwe-pectoralis, kodwa azikwazi ukwenziwa ngokuqondile ekuhlukeni kwe-dumbbell eyodwa. Leli khasi ligcizelela inhloso yokuletha izingalo ezingaphezulu ku-torso, kodwa aligomeli ukuthi lokhu umsebenzi wokuzihlukanisa we-lat.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuhlola isimo sebhentshi nama-dumbbells
Ibhentshi Eliyisicaba Qinisekisa ukuthi yomine imilenze iphansi futhi iphedi alisheleli. Hlola izibambo nama-disc ama-dumbbell ukuthi ayaxega noma ayaxegeka, bese okokuqala ukhethe isisindo esilula ongakwazi ukusilawula okungenani izimpinda eziyi-12.
- 2
Letha ama-dumbbell ngokuphepha ngaphezu kwesifuba sakho
Hlala nama-dumbbells emathangeni akho, bese uwabamba ngezandla zombili futhi ulale phansi noma ucele umsizi adlulisele kuwe. Ngenkathi ulele phansi, ungawacoshi ama-dumbbell phansi ngemuva kwekhanda lakho. Sekela ingaphakathi lediski elingaphezulu ngazo zombili izintende bese usonga isithupha sakho nomunwe wokukhomba kusibambo.
- 3
Ukulungisa ikhanda, umhlane, i-pelvis nezinyawo zombili
Lala ngasohlangothini olufanayo lwebhentshi bese ubeka ikhanda lakho, umhlane ongenhla, ne-pelvis phezu kwephedi. Cindezela yonke indawo yonyawo lwakho phansi bese ubeka izimbambo zakho phezu kwe-pelvis yakho, ushiye kuphela ijika lemvelo lomhlane wakho.
- 4
Qala ngokunquma i-engeli yendololwane yakho
Bamba ama-dumbbell ngaphezu kwesifuba sakho futhi ugcine izihlakala zakho ziqondile. Ngaphandle kokukhiya izindololwane zakho, zigobise ngobumnene cishe amadigri angu-10–20 futhi ugcine leyo engeli esikhathini esiningi sokuphindaphinda. Qinisekisa ukuthi ama-dumbbell azinzile ngaphezu kwesikhungo sobuso bakho.
- 5
Yehlisa ikhanda lakho emuva ngenkathi ugcina i-torso yakho igxilile.
Donsa umoya bese uhambisa ama-dumbbell ukusuka ngaphezu kwesifuba sakho uwayise ngemuva kwekhanda lakho imizuzwana emi-2-3. Ngaphandle kokugoba izindololwane zakho phambili, yakha i-arc enkulu emahlombe akho, kodwa yima ngaphambi nje kokuba izimbambo zakho ziphakame noma ingaphambili lehlombe lakho lizwakale lingakhululekile.
- 6
Buyela ngokuletha ingalo yangaphezulu ku-torso
Adonse umoya kafushane bese ucabanga ngemuva kwamakhwapha edonsa izingalo zakho ezingenhla ebhekise okhalweni lwakho. Kunokuba uphakamise ama-dumbbell ngokugoba umhlane wakho noma uqondise izindololwane zakho, vumela ama-dumbbell ukuthi azinze ngaphezu kwesifuba sakho ngaphambi kokuqala ukuphindaphinda okulandelayo.
GRIP & ARC
Bamba i-dumbbell eyodwa ngezandla zombili futhi wenze i-arc emahlombe akho, hhayi izindololwane zakho.
Zombili izintende zisekela ingaphakathi lediski elingenhla ngokulinganayo, futhi isithupha nomunwe wokukhomba uzungeza isibambo. Uma ubeka kuphela imiphetho yezandla zakho ku-disc, ama-dumbbell angase aphendule lapho ukhathala. Gcina izihlakala nezingalo zakho kumugqa owodwa futhi uqinisekise ukuthi isikhungo se-dumbbell sidlula phakathi nendawo ngqo yobuso bakho nesifuba.
Gcina i-elbow bend encane oyenze ekuqaleni cishe yonke indlela eya phansi. Uma ama-elbows egobile kakhulu futhi eqondiswe, isondela eduze kwesandiso se-triceps se-supine kune-pullover, futhi kunzima ukuqinisekisa ukunyakaza kwehlombe kwe-lever ende. Izisindo ezilula ziyadingeka njengoba i-arc yama-dumbbell kude nomzimba iba nzima.
Iphuzu elibalulekile: Amazinga okumelwe uzame ngaso leso sikhathi: isikhungo esisodwa se-dumbbell esifile, isihlakala esingathathi hlangothi, i-engeli yendololwane engashintshi, i-arc esuka ehlombe
BACK FOCUS & RANGE
Ukuzijwayeza okugxile emuva kudalwe ngenhloso yokubuyisela izingalo ezingaphezulu kumzimba womzimba kunokujula okuphezulu.
I-latissimus dorsi ihileleke ekuhambiseni ingalo engenhla futhi phansi emzimbeni. Kunokuba uphakamise ama-dumbbell ngezandla zakho ngezansi, donsa izingalo zakho ezingenhla uzibhekise okhalweni lwakho ngomuzwa wokufinyeza ingemuva lamakhwapha. Gcina izindololwane zakho nezandla njengesixhumanisi esixhuma ama-dumbbell.
Kunobufakazi obuqondile obulinganiselwe bokuthi ama-pullovers awumsebenzi we-lats kuphela. Ucwaningo lwe-barbell pullover lwaluhlanganisa amadoda ayisishiyagalombili futhi lwabonisa umsebenzi omkhulu wemisipha ye-pectoralis. Njengoba ungeke ukwazi ukwenza okuvamile ukuhlukahluka kwama-dumbbell ngezinto ezihlukene nokubamba, beka phambili izindlela ezingenabuhlungu nezindlela eziphindaphindwayo kunokubikezela ngokuvuselela emuva.
TROUBLESHOOTING
Ukuphakamisa izimbambo kanye nezindololwane ezigobayo kuyizimpawu zokuthi udinga ukwehlisa ukujula noma isisindo sakho
Njengoba ama-dumbbell ehla, i-arch yakho yangemuva iyanda, futhi njengoba i-pelvis yakho iphakamisa ebhentshini, ububanzi behlombe lakho buthathelwa indawo isandiso se-torso. Cindezela izinyawo zakho phansi, wehlise izimbambo zakho ubheke ezinqulwini, futhi wehlise ama-dumbbell kuze kube yilapho ungakwazi ukugcina leso simo.
Uma izindololwane zakho zigoqwe eduze kobuso bakho phansi futhi ziqondiswe futhi njengoba ukhuphuka, isisindo ngokuvamile sinzima kakhulu noma i-arc ijule kakhulu. Khanyisa ama-dumbbell futhi ubeke phansi phansi ukuze ungashoni. Ubuhlungu obubukhali ngaphambili kwehlombe lakho noma ukugedla okwehla engalweni yakho akukona ukuzwa okunwebekayo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Sekela i-dumbbell disc ngeminwe yakho kuphela
- Lokho okubonayo
- Ama-dumbbell ancike ohlangothini olulodwa futhi izihlakala zakho zigobile noma ziphuma ezintendeni zezandla zakho.
- Imbangela engaba khona
- Izikhundla zezandla ziyi-asymmetrical noma iminwe kuphela ihlezi emaphethelweni e-disc.
- Indlela yokulungisa
- Sekela ingaphakathi lediski elingaphezulu ngokulinganayo ngazo zombili izintende bese usonga isithupha sakho nomunwe wokukhomba esibamboni. Uma uzizwa ukhathazekile, sebenzisa ama-dumbbell alula.
Izindololwane zigobe kakhulu ezansi
- Lokho okubonayo
- Yehlisa ama-dumbbell eduze kobuso bakho futhi uqondise izindololwane zakho ngokuqinile lapho ubuya.
- Imbangela engaba khona
- Ukulahlekelwa ukulawula ama-arcs engalo emide, kunciphisa amandla okunyakaza kwendololwane.
- Indlela yokulungisa
- Yehlisa isisindo nokujula futhi ugcine indololwane encane yokugoba oyidalile ekuqaleni kukho konke ukuphindaphinda.
Izimbambo nezinqe ziyaphakanyiswa
- Lokho okubonayo
- Lapho ama-dumbbell eqhubeka engemuva kwekhanda lakho, yilapho unendawo eyengeziwe emhlane wakho ophansi futhi ama-hips amaningi aphuma ebhentshini.
- Imbangela engaba khona
- Amahlombe akho ehliswe ukujula kunohla lwakho lwamanje lokunyakaza, noma ukungezwani kwakho kwesisu kukhululiwe.
- Indlela yokulungisa
- Cindezela amathe ezinyawo zakho phansi, yehlisa izimbambo zakho, futhi usebenzise i-torso yakho kuphela lapho ungakwazi ukuyigcina.
Amahlombe adonselwa ngasezindlebeni
- Lokho okubonayo
- Intamo iba mfishane ngezansi, futhi ingcindezi noma ukucinana kuzwakala ngaphambili nangaphezulu engxenyeni yehlombe.
- Imbangela engaba khona
- Awunawo uhla lwamahlombe noma ama-dumbbell asinda kakhulu futhi ulahlekelwa ukulawula ukunyakaza kwamahlombe akho.
- Indlela yokulungisa
- Yehlisa ukujula futhi ugcine intamo yakho ende. Uma ubuhlungu obubukhali bubuya, yeka ukuzivocavoca.
Shintsha isiqondiso ngokushaya i-dumbbell esifubeni sakho.
- Lokho okubonayo
- I-dumbbell ishwibeka phezulu bese iwe ngokushesha ngemuva kwekhanda lakho.
- Imbangela engaba khona
- Isigaba sokuzinza siye sashiywa ngenxa yokuthi isivinini sokuphindaphinda sasishesha noma ukubamba kukhathele.
- Indlela yokulungisa
- Hlola ibhalansi yakho isekhondi elingu-1 esifubeni sakho bese uyehlisa ngaphansi kokulawula imizuzwana emi-2–3. Uma ukubamba kwakho kuba nokuntengantenga, qeda isethi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ibhande lokudonsela phansi kwengalo eqondile
Funda iphethini yokuma nokudonsa ibhande elikhanyayo, ugcine izindololwane zakho zikwi-engeli bese uthumela izingalo zakho ezingaphezulu kumzimba wakho.
I-dumbbell pullover yebanga elifushane
Zijwayeze ukubamba kwakho kanye nokulawula umzimba wakho ngokwehlisa ama-dumbbell alula ukusuka phezulu kwesifuba kuya cishe ngemuva kwesiphongo sakho.
Lawula i-dumbbell pullover eyodwa
Yehlisa i-torso yakho phansi komuntu ngamunye imizuzwana engu-2-3, bese ubuyela ku-arc efanayo.
Phansi isekhondi elingu-1 lokudonsa isikhashana
Yima kancane isekhondi elingu-1 engxenyeni engezansi engenabuhlungu bese ubuyisela ingalo yakho engenhla emzimbeni wakho ngaphandle kokuhlehla.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yisebenzise izikhathi ezingu-1-2 ngeviki njengendlela yokunyakaza okuhambisanayo ekupheleni kokuqeqeshwa kwakho kweqolo noma kwesifuba, kunokuba kube umsebenzi oyinhloko esikhundleni sokudonsa okuqondile noma imigqa. Qala ngama-dumbbell alula, anele ama-reps angu-12-15, ushiye ama-reps angu-2-3 ukuze ugcine ukubamba kwakho, izindololwane, nezimbambo zisesimweni esifanayo kukho konke ukuphindaphinda.
inombolo
8-15 izikhathi
Ukujula okufanayo kanye ne-arc ngaphandle kobuhlungu.
setha
2–3 amasethi
60–120 imizuzwana yokululama phakathi kwamasethi
isivinini
2–3 isekhondi phansi, 1 isekhondi ikhefu, 1–2 isekhondi ukubuya
Hlola kabusha ibhalansi yakho esifubeni sakho
- Uma ama-dumbbell engatsheki futhi ekhanda, emuva, ukuthintana kwe-pelvis kanye ne-elbow angle kugcinwa kukho konke ukuphindaphinda, engeza ukuphindaphinda okukodwa esimisweni esilandelayo.
- Uma usufinyelele abameleli bakho abaqondisiwe kuyo yonke isethi, khuphuka ngokukhuphuka okuncane kakhulu. Ukunciphisa ukujula ezisindweni ezintsha kuphephile kunokuphuka umhlane.
- Ungahluleli impumelelo yakho kuphela ngokuthi uzizwa ukhathele emhlane wakho. Uma uzwa ubuhlungu bangaphambili behlombe, ukungazinzi kwesihlakala, noma isinxephezelo se-trunk, yehlisa ngokushesha ububanzi noma isisindo.
Imibuzo evame ukubuzwa
Ingabe kufanele ngehlise ama-dumbbell aye ezingeni lephansi?
cha. Ngaphansi komuntu kulapho izimbambo ne-pelvis zigcinwa khona futhi ingaphambili lehlombe likhululekile. Uma i-torso yakho iqala ukuphakama noma izindololwane zakho ziqala ukugoba kakhulu, yima ngaphansi kwalokho.
Iyiphi i-disc obamba kuyo ama-dumbbells?
Ngokuvamile, ingaphakathi le-disc elingaphezulu, elikude kakhulu nomzimba, lisekelwa ngazo zombili izintende futhi isithupha neminwe yenkomba isongelwe isibambo. Uma isakhiwo se-dumbbell senza kube nzima ukunikeza ukusekela okuzinzile noma uma i-disc inyakaza, ungasebenzisi i-dumbbell.
Uyini umehluko kusukela ku-dumbbell pullover ekhona?
Ukuhluka kwama-dumbbell amabili kuhilela ukubamba i-dumbbell eyodwa esandleni ngasinye ukuze uzinzise izinhlangothi ezingakwesokunxele nezingakwesokudla ngokuzimela. Lokhu kuhluka kusekela i-dumbbell eyodwa ngezandla zombili, ngakho-ke ukulinganisa kungase kube lula, kodwa njengoba i-dumbbell idlula ebusweni bakho, uzodinga ukuhlola ukubamba kwakho kanye nemishini eduze.
Ubufakazi nezinkomba
- 1. I-Marchetti · Uchida - Umsebenzi omkhulu we-Pectoralis, i-latissimus dorsi muscle kanye nengalo yesikhashana yangaphandle ngesikhathi sokudonsa
- 2. Pallarés et al. - Ukubuyekezwa kwezincwadi okuhlelekile kanye nokuhlaziywa kwe-meta emiphumeleni eguquguqukayo yohlu lokunyakaza kokuphikiswa
- 3. Alizadeh et al. - Ukubuyekezwa kwezincwadi okuhlelekile kanye nokuhlaziywa kwe-meta ekusebenzeni kokumelana nobubanzi obuhlangene bokunyakaza
- 4. Asa et al. - Ukubuyekezwa okuhlelekile kwezindlela zokuvivinya umzimba kanye nemikhawulo yokuphepha
