STANDING MILITARY PRESS
Ukuzivocavoca kwehlombe kwe-barbell okunamandla okwakha amandla okuphusha umzimba aphezulu futhi kudinga ukuzinza komzimba ogcwele.
Setha i-barbell ku-rack ekuphakameni kwehlombe futhi uyibambe ibe banzi kancane kunobubanzi behlombe. Beka i-barbell eduze kwama-collarbones akho (indawo yokubeka ngaphambili) futhi ume uqonde izinyawo zakho zihlangene noma ububanzi be-hip-width. Zinzisa umzimba wakho ngokuqinisa umgogodla nezinqulu zakho. Exhale futhi uphushe i-barbell iye phezulu phezulu kwekhanda lakho. Lapho ibha idlula ubuso bakho, buyisela ikhanda lakho emuva kancane, futhi lapho ibha ifika esiqongweni sayo, buyisela ikhanda lakho phambili futhi ukuze izingalo zakho nomzimba kube kumugqa oqondile. Kancane kancane futhi ngokulawulayo buyela endaweni yokuqala.
- Imisipha eyinhloko
- I-Anterior Deltoid
- Imisipha esekelayo
- Lateral Deltoid·Triceps Brachii·Core
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- I-Push eqondile
Ihluke kanjani kumshini wokunyathelisa ongemuva kwentamo?
Umshini wokucindezela wezempi wehlisa i-barbell phambi komzimba, unikeza umzila ongokwemvelo nophephile wamalunga ehlombe.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukukhipha i-barbell ku-rack
Bamba i-barbell ibe banzi kancane kunobubanzi behlombe bese uyibeke kuma-collarbones akho. Beka izindololwane zakho kancane phambi kwe-barbell.
- 2
Isikhundla esilungile kanye nokukhiya okuyinhloko
Thatha igxathu noma ezimbili ubuye endaweni yokubeka. Qinisa izinqe nemisipha yesisu ukuze ugcine umzimba wakho uqinile ukuze umgogodla wakho ongezansi ungagobi.
- 3
Phushela phezulu Ume mpo
Gcina i-barbell eduze nobuso bakho bese uphushela phezulu uqonde phezulu. Donsela isilevu sakho kancane njengoba ibha idlula ebusweni bakho.
- 4
I-Vertex Contraction kanye ne-Lockout
Nweba ngokugcwele izingalo zakho ukuze i-barbell ibe ngaphezu komqhele wekhanda lakho. Ngalesi sikhathi, phushela ikhanda lakho phambili ukuze izindlebe zakho zibe eduze kwezingalo zakho.
- 5
Lawula futhi wehle
Landela i-trajectory ye-barbell ngokulandelana futhi uyehlise kancane kancane uye kuleveli ye-collarbone. Ungawuphumuli umzimba wakho.
FULL BODY TENSION
Ukuzivocavoca kwehlombe, kodwa kudinga amandla omzimba ogcwele
Iphutha elivamile emshinini wezempi ukuphakamisa isisindo ngokugobisa umhlane ophansi ngokweqile. Ukuze uvimbele lokhu, udinga ukudonsa imisipha yakho ye-hip (glutes) ngokuqinile ukuze uzinze i-pelvis yakho.
Isihluthulelo sokucindezela okusindayo ukusunduza phansi ngokuqinile ngamathe ezinyawo zakho ukuze ugcine umzimba wakho ongezansi unganyakazi futhi ugcine ukungezwani komzimba wakho wonke.
RANGE, LOAD & TEMPO
Khetha ububanzi nomthwalo ogcina Ukucindezela Kwezempi Okumile kuphindaphindeka
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·core isekela ukuqondanisa okufanayo ukusuka ekuphindaphindweni kokuqala ukuya 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-Standing Military Press kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukukopela ngokweqile (ukuxega kwedolo)
- Lokho okubonayo
- Ukunyakaza kokugoba nokuqondisa amadolo ukusunduza isisindo.
- Imbangela engaba khona
- Isisindo esiningi kakhulu noma ukuntuleka kokuqonda ukuma okuqinile.
- Indlela yokulungisa
- Gcina amadolo akho enwetshiwe futhi evaliwe. Ngokuhlehla lokhu kuba 'ukucindezela kokucindezela'.
I-trajectory ye-barbell incike phambili.
- Lokho okubonayo
- Isenzakalo lapho i-barbell isuka kude nomzimba futhi iye phambili ngokudayagonali.
- Imbangela engaba khona
- Ukuntuleka kokuhamba kwehlombe noma indawo engafanele yendololwane.
- Indlela yokulungisa
- Gcina i-barbell iseduze nobuso bakho ngangokunokwenzeka futhi usunduze ikhanda lakho liye phambili phezulu ukuze ufinyelele ukuqondanisa okuqondile.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Barbell Press ehlezi
Yenziwe ngenkathi uhlezi, ivimba ukubandakanyeka komzimba ophansi futhi igxile kakhulu emisipha yehlombe.
Cindezela Cindezela
Sebenzisa ngenhloso ukuhlehlisa idolo ukuze usunduze izinsimbi ezisindayo ngaphezulu.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ukucindezela kwezempi kuwukuzivocavoca okungcono kakhulu ukwakha uhlaka lwakho lomzimba olungaphezulu. Faka ukugcwala okuqhubekayo ngokuma okuqinile.
Imvamisa
1-2 izikhathi ngesonto
Yenza lokhu kuvivinya umzimba ekuqaleni kwenqubo yakho njengoba kuwumsebenzi okhathazayo kakhulu wawo wonke umzimba.
Ivolumu
3~5 amasethi, 5~8 izikhathi
Ifanele ukuphindaphinda okuphansi, ukuqeqeshwa okunzima ukuthuthukisa amandla emisipha.
- Sekela ngokuqinile umhlabathi ngawo wonke amathe onyawo lwakho.
- Uma wehlisa i-barbell, qaphela ukuthi ungavumeli izindololwane zakho zibuyele emuva.
- Hogela ukuze ulawule umfutho wesisu bese uphushela phezulu.
Imibuzo evame ukubuzwa
Ingabe kufanele uhlanganise izinyawo zakho?
Indlela evamile ukubeka izinyawo ndawonye, kodwa ekuqeqesheni kwesimanje kuvamile ukuzibeka ngobubanzi be-hip ukuze zizinze.
