SPIDER CURL
I-Spider curl umsebenzi oqeda ukuhlehla futhi ulola ukufinyela kwama-biceps endaweni enezingalo ezilenga phansi.
Uma usekela isifuba sakho ebhentshini eliseceleni futhi uvumela izingalo zakho zilenge phansi, kuzoba nzima ukusebenzisa i-torso yakho ukukhahlela emuva. Uma wenza ama-curls ngokulungisa indawo yendololwane yakho nesihlakala kuleso simo, ungagxila esigabeni lapho i-biceps brachii yakho ifinyezwa khona. Kunokuba kunesisindo, ububanzi bokugcina izingalo zakho ezingenhla ziqinile phambi kwebhentshi nokunyakaza kokwehlisa kancane kuyizinto ezibalulekile.
- Imisipha eyinhloko
- I-Biceps brachii
- Imisipha esekelayo
- I-Brachialis, i-brachioradialis, ama-flexible forearm
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukunwebeka kwendololwane
Yikuphi okungcono, i-barbell noma i-dumbbell?
Ibha ye-EZ ilungile uma ukwazi ukuhambisa izinhlangothi zombili ngokuzinza ngesikhathi esisodwa, futhi ama-dumbbell anenzuzo uma ufuna ukulungisa i-engeli yesihlakala noma umehluko phakathi kwezinhlangothi ezingakwesokunxele nezingakwesokudla. Khetha ithuluzi elingamisa ingalo yakho engenhla ngaphandle kobuhlungu.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Fit ibhentshi kanye nemishini
Misa ibhentshi lokuhlehla nge-engeli ecishe ibe ngu-45 kuya ku-60 degrees bese ubeka isifuba sakho phezu kwephedi. Lungiselela ibha ye-EZ noma ama-dumbbells phambi kwebhentshi ukuze ukwazi ukumbamba ngokuphepha izingalo zakho cishe ziqonde.
- 2
Ibambe ingalo engenhla iqonde phezulu
Cindezela izinyawo zombili phansi bese uqinisa isisu sakho. Ngaphandle kokuhlehla, beka izingalo zakho phansi futhi ugcine izihlakala zakho zihambisana nezingalo zakho.
- 3
Donsela phezulu ngokugoba izindololwane zakho kuphela
Exhale, gcina ingalo engenhla bese uphakamisa ibha noma i-dumbbell ibheke emahlombe akho. Phakamisa kuphela lapho izindololwane zakho zingayi phambili noma emuva noma isifuba sakho siphakame sisuka ebhentshini.
- 4
Yehla kancane ngemva kokwehla kwamandla emali
Khama ama-biceps akho phezulu cishe isekhondi elingu-1, bese uhogela bese wehlise ngaphezu kwamasekhondi angu-2-3. Gwema ukukhiya izindololwane zakho kancane futhi uqinisekise ukuthi umzimba wakho uzinzile ngaphambi kokuphindaphinda okulandelayo.
UPPER ARM
Ukunyakaza kwengalo ephezulu kunciphisa izinzuzo zama-spider curls
Uma udonsa izindololwane zakho emuva noma amahlombe akho phambili ukuze uphakamise isisindo, indlela ye-curl iyafinyezwa futhi eminye imisipha iyahlanganyela. Qiniseka ukuthi izindololwane zakho zihlala endaweni eyodwa ngaphambi kwebhentshi lapho uthwebula isithombe eceleni.
Ngokuya ngobude bengalo noma ubude bebhentshi, ukuma okume mpo kungase kungakhululeki. Vele ukhethe i-engeli egcina izingalo zakho ezingaphezulu zizinzile ngaphandle kokudonsa ingaphambili lamahlombe akho.
Iphuzu elibalulekile: Icebo ongalisebenzisa ngaso leso sikhathi: “Isifuba ebhentshini, izindololwane endaweni efanayo.”
WRIST & TEMPO
Ungazisoli izihlakala zakho futhi ulawule isigaba esibheke phansi
Ukusonga izihlakala zakho ngaphakathi ukuze uphakamise izinga eliphezulu kungafaka ubunzima emahlombe akho. Gcina ingemuva lesandla sakho nengalo yakho emgqeni owodwa, bese uphinda ebangeni ngaphambi kokuba lokho kuqondanisa kuphuke.
Ngokwehlisa kancane kunokukhuphuka, unganciphisa umkhuba wokuncika ebhentshini nokudala ukuhlehla. Ungaphumuli ngokugcwele ezansi bese ubhampa izindololwane zakho.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Izindololwane zibuyela emuva
- Lokho okubonayo
- Njengoba ama-dumbbell ekhuphuka, izindololwane zakho zihamba zibheke kumzimba wakho.
- Imbangela engaba khona
- Isisindo singaba sisinda noma ukhathazeke ngokuphakama okuphezulu futhi usidonse ngokuhlanganyela kwakho kwehlombe.
- Indlela yokulungisa
- Yehlisa isisindo bese ubeka iphuzu lakho eliyinkomba ngaphansi kwezindololwane zakho. Phakamisa ingalo yakho engenhla ngaphambi nje kokuba inyakaze.
Isifuba siphakanyiswe ebhentshini
- Lokho okubonayo
- Engxenyeni yesibili yokuphindaphinda, qondisa i-torso yakho bese udonsa imishini.
- Imbangela engaba khona
- Ukukhathala sekunqwabelene noma indawo yokusekela ibhentshi kanye nesikhala sonyawo azinzile.
- Indlela yokulungisa
- Dala kabusha ukuthintana kwesifuba nokucindezela kwezinyawo futhi unciphise ama-reps. Qedela isethi lapho ukwesekwa kukhishwa.
isihlakala esongelwe ngaphakathi
- Lokho okubonayo
- Phezulu, intende yesandla igoqa ibheke engalweni futhi ingaphambili lesihlakala lizizwa lingakhululekile.
- Imbangela engaba khona
- Ukubamba kusehlangothini lomunwe noma uphoqa ibanga lokugcina ngengalo yakho.
- Indlela yokulungisa
- Phakamisa ukubamba kwakho entendeni yesandla sakho futhi ugcine isihlakala sakho singathathi hlangothi. Thola ukubamba okunethezekile usebenzisa i-engeli ye-EZ bar noma ama-dumbbells.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ibhentshi Elisekelwe I-Dumbbell Curl
Okokuqala funda ukulungisa ingalo yangaphezulu nokuqondanisa kwesihlakala nama-dumbbell alula.
Enye i-Spider Curl
Yenza ingalo eyodwa ngesikhathi bese uqhathanisa indawo yendololwane yesokunxele nesokudla kanye nomuzwa wokufinyela.
Zombili izingalo ezigoqe isicabucabu
Khulisa inani lokuphindaphinda lapho izinhlangothi zombili zihamba ngesivinini esifanayo.
EZ Bar Spider Curl
Khulisa kancane kuphela uma ungakwazi ukugcina ukuxhumana kwebhentshi.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yenza ngemva kokuzivocavoca emuva noma ezinye izivivinyo zokudonsa ezihlanganisiwe, usebenzisa isisindo esigcina ukusekelwa kwengalo engaphezulu nesifuba kuma-reps wokugcina angu-2-3.
Ukubala
8-12 izikhathi
Isifinyezo sesibili esiphezulu esingu-1 kanye nokwehliswa kwesekhondi elingu-2-3
Setha
2–3 amasethi
60–90 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1-2 izikhathi ngeviki
Iyalungiseka ngokuya ngesimo sokutholwa kwendololwane
- Uma ukuma kwendololwane nokuqondanisa kwesihlakala kugcinwa kuzo zonke izimpinda, qala ngokunyusa inani lezimpinda kuseshini elandelayo.
- Uma isifuba sakho siphakama sisuka ebhentshini noma ulahlekelwa ukulawula izinga lakho lokwehla, yehlisa isisindo ngo-10-15%.
- Uma uzwa ubuhlungu obubukhali endololwaneni noma esihlakaleni sakho, misa isethi bese ulungisa ukubamba kwakho nobubanzi bokunyakaza.
Imibuzo evame ukubuzwa
Ingabe kufanele ngiphakamise ama-dumbbell phezulu emahlombe ami?
Cha. Ibanga eliphezulu elisebenzayo lingaphambi kokuba izindololwane zakho ziwele emuva noma izihlakala zakho zigoqe. Ukugcina ukungezwani kwe-bicep nokuqondanisa kubaluleke kakhulu kunezikhundla eziphakeme.
Uyini umehluko kuma-curls abashumayeli?
Ama-curls omshumayeli abeka ingaphambili lezingalo zakho ezingaphezulu eduze kwephedi, kuyilapho ama-spider curls ebeka izingalo zakho zilenga phansi isifuba sakho sisekelwe ebhentshini. Zombili izivivinyo zinciphisa ukuhlehla, kodwa izindawo lapho umthwalo uzwakala khona zingase zehluke.
