SKULL CRUSHER
I-Skull Crusher: Bamba izingalo ezingaphezulu kancane ngemuva zime mpo bese udala impinda ngokugoba nokwelula izindololwane.
Lungisa indawo yengalo engenhla ngesihlakala siqondaniswe nengalo. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala. Gcina izingalo zakho ezingenhla ziseduze nokuma mpo bese ugoba izindololwane zakho ukuze wehlise ibha ngemuva kwekhanda lakho futhi uyiqondise nge-triceps yakho. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa. Yehlisa isisindo futhi ufinyelele, gcina ingalo engenhla endaweni eyodwa futhi unyakaze kuphela umphambili Iphawu lokhiye: Bamba izingalo ezingaphezulu kancane ngemuva ziqonde phezulu bese udala impinda ngokugoba nokwelula izindololwane.
- Imisipha eyinhloko
- I-Biceps brachii, i-brachii noma i-triceps
- Imisipha esekelayo
- I-Brachioradialis, ama-flexible forearm and extensors
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukunwebeka kwendololwane/ukunweba kanye nokulawula ingalo yangaphambili
Ingabe umuntu oqalayo angakwazi ukwenza umsebenzi we-Skull Crusher?
Yehlisa isisindo futhi ufinyelele, gcina ingalo engaphezulu endaweni eyodwa futhi unyakaze umphambili kuphela. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Gcina izingalo zakho ezingenhla ziseduze nokuma mpo bese ugoba izindololwane zakho ukuze wehlise ibha ngemuva kwekhanda lakho futhi uyiqondise nge-triceps yakho. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa Amaphuzu Osekelo Nezisetshenziswa
Lungisa indawo yengalo engenhla ngesihlakala siqondaniswe nengalo. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala.
- 2
Ukudala i-torso nokuqondanisa okuhlangene
Ivimbela ukuhlehla kwe-torso ngokweqa izimbambo ne-pelvis. Gwema ukufaka amandla angenasidingo entanyeni nasemhlathini wakho.
- 3
Ukwenza Ukusebenza Kwe-Skull Crusher
Gcina izingalo zakho ezingenhla ziseduze nokuma mpo bese ugoba izindololwane zakho ukuze wehlise ibha ngemuva kwekhanda lakho futhi uyiqondise nge-triceps yakho. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
- 4
Hlala uqaphile bese uyabuya
Hofuza bese ubuyela kancane endaweni yokuqala. Kunokuba ucishe ukhiye amalunga akho noma ugxumele ku-rep elandelayo, phinda wenze ibhalansi bese uphinda.
UKUHLANGANYELA nezindlela
Yenza indlela yamandla ye-Skull Crusher motion ingashintshi
Ivimbela ukuhlehla kwe-torso ngokweqa izimbambo ne-pelvis. Lokhu kuqondanisa kufanele kugcinwe ukuze imisipha emikhulu isebenzise amandla futhi amalunga amancane angatholi ukucindezeleka okungadingekile.
Gcina izingalo zakho ezingenhla ziseduze nokuma mpo bese ugoba izindololwane zakho ukuze wehlise ibha ngemuva kwekhanda lakho bese uyiqondisa nge-triceps yakho. Kungumqondo omuhle ukuthatha izithombe ngaphambili noma ohlangothini ukuze uhlole ukuthi ukuma kwe-torso kanye ne-joint trajectory akushintshi ekuqaleni nasekupheleni.
Iphuzu elibalulekile: Khombisa ukuzama ngaso leso sikhathi: “Gcina ingalo yakho engaphezulu imile isihlakala sakho siqondaniswe nengalo yakho.”
RANGE&TEMPO
Ibanga elilawulekayo yibanga elilungile lokusebenza
Thola indawo yokugcina lapho kugcinwa khona i-torso nokuqondanisa kwamalunga kunokufinyelela ekugcineni. Noma yibuphi ububanzi obungaphezu kwalokho kungenzeka budalwe ngokuhlehla noma ukunyakaza okunxephezela.
Yenza isigaba sokukhuphula ngenhloso futhi isigaba sokwehlisa silawulwa imizuzwana engu-2-3. Uma ungakwazi ukugcina i-trajectory efanayo kuze kube yimpinda yokugcina, yehlisa isisindo noma inombolo yezimpinda.
KEY MOVEMENT CUE
Bamba izingalo ezingaphezulu kancane ngemuva zime mpo bese udala impinda ngokugoba nokwelula izindololwane.
Le nkhomba inika i-biceps brachii, i-brachii noma i-triceps indlela ephindaphindwayo kuyilapho i-brachioradialis, ama-flexible forearm and extensors isekela isikhundla. Yisebenzise ngaphambi kokwengeza isivinini, umthwalo, noma ububanzi.
Qhathanisa izimpinda zokuqala nezokugcina ukusuka ku-engeli yekhamera ewusizo kakhulu. Uma indlela ehlanganyelwe, ibhalansi, noma i-tempo ishintsha, qeda isethi noma unciphise ubunzima ngaphambi kokuyiphinda.
Iphuzu elibalulekile: Izinga lokuzijwayeza: Bamba izingalo ezingaphezulu kancane ngemuva zime mpo bese udala impinda ngokugoba nokwelula izindololwane.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-Skull Crusher: Ukwandisa ububanzi ngaphandle kokuqondanisa
- Lokho okubonayo
- Izihlakala zigobile futhi izindololwane ziya emuva naphambili
- Imbangela engaba khona
- Ukukhathala sekunqwabelene, noma umthwalo, isivinini, kanye nebanga lokusebenza kukhulu kuneleveli yobuchwepheshe yamanje.
- Indlela yokulungisa
- Yehlisa isisindo futhi ufinyelele, gcina ingalo engenhla endaweni eyodwa futhi unyakaze kuphela umphambili Iphawu lokhiye: Bamba izingalo ezingaphezulu kancane ngemuva ziqonde phezulu bese udala impinda ngokugoba nokwelula izindololwane.
I-Skull Crusher: Umlenze wokubuya ugejiwe
- Lokho okubonayo
- Uma ubuyela endaweni yokuqala, isivinini sikhuphuka ngokuzumayo bese sigibela ku-rep elandelayo.
- Imbangela engaba khona
- Ucabangela kuphela isigaba sokusebenza njengomsebenzi noma ugxile ekushayeni inombolo oyiqondiwe yezimpinda.
- Indlela yokulungisa
- Nikeza imizuzwana emi-2 kuya kwemi-3 ukuze uthole ukubuyisela, phinda umise indawo yokuqala, bese uqala impinda elandelayo.
I-Skull Crusher: Ukulahlekelwa ukuphefumula kanye nokuqina komzimba
- Lokho okubonayo
- Indawo yezimbambo ne-pelvis iyashintsha engxenyeni yesibili yokuphindaphinda, futhi amandla agxilwe entanyeni noma emhlane ophansi.
- Imbangela engaba khona
- Ngazama ukugcina ukucindezela kwesisu kulo lonke isethi, noma ngibambe umoya isikhathi eside kakhulu.
- Indlela yokulungisa
- Setha kabusha umoya wakho kafushane endaweni ephephile ngokuphindaphinda ngakunye bese uqeda isethi uma ukuqondanisa kungabuyi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Beka ukuzinza nobubanzi kuqala
Yehlisa isisindo futhi ufinyelele, gcina ingalo engaphezulu endaweni eyodwa futhi unyakaze umphambili kuphela. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo.
Kancane kancane Khuphula inani lokuphindaphinda nokulayisha
Ngemva kokuzuza ukwehla okulawulwa ngokugcwele, kancane kancane khulisa inani lokuphindaphinda noma umthwalo. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yehlisa isisindo futhi ufinyelele, gcina ingalo engaphezulu endaweni eyodwa futhi unyakaze umphambili kuphela. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Ngemva kokuzuza ukwehla okulawulwa ngokugcwele, kancane kancane khulisa inani lokuphindaphinda noma umthwalo. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
Isingeniso
8~15 izikhathi × 3~4 amasethi
Gcina ukuma kuyafana kuzo zonke izimpinda, ushiye izimpinda ezi-2 kuye kwezingu-3.
Ikhono
8~15 izikhathi × 3~4 amasethi
Engeza ukumisa isikhashana noma ukwehla kancane, kodwa buyela esinyathelweni sangaphambilini uma kwenzeka umnyakazo wokunxephezela.
- Uma usulawule ukwehla ngokugcwele, khulisa kancane inani lokuphindaphinda noma ukulayisha.
- Uma ubuhlungu bukhula endaweni efanayo noma ukungakhululeki kwamalunga kuhlala kuze kube iseshini elandelayo, yehlisa umthwalo kanye nenani lamasethi amasonto onke.
- Beka kuqala ukuqondanisa, ukubuyisela okulawulwayo, kanye nobubanzi obungenabuhlungu ngaphezu kwenani lokuphindaphinda.
Imibuzo evame ukubuzwa
Yiluphi uhlobo lokunyakaza okufanele ngilusebenzise?
Sebenzisa ngezinga ongakwazi ukuzwa ngalo ukungezwani kusisipha okuhlosiwe futhi ugcine i-torso nokuvumelana kwamalunga. Uma umklomelo uvela endaweni ejulile noma ephakeme, iphoyinti elingaphambili liwububanzi bamanje obusebenzayo.
Ngingasikhulisa nini isisindo noma izinga lobunzima?
Ngemva kokuzuza ukwehla okulawulwa ngokugcwele, kancane kancane khulisa inani lokuphindaphinda noma umthwalo. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
