T-BAR ROW
Umugqa we-T-bar umsebenzi obandakanya ukugcina i-engeli ye-torso ngenkathi udonsa i-arc ye-barbell engashintshi.
Igama elithi T-bar irowu ngezinye izikhathi libhekisela kuyo yomibili imishini esekelwe esifubeni, imishini ye-T-bar ezinikele, kanye nokwehluka kwe-Landmine barbell. Ukunyakaza okuboniswe kuleli khasi kuhilela ukubeka insimbi ehlabayo phakathi kwezinyawo zakho ngaphandle kokusekela isifuba kanye nokudonsa ngesibambo esingu-V esinamathiselwe kubha ehlanganiswe nebhomu eligqitshwayo. Ngakho-ke, awukwazi ukushiya i-torso yakho ekusekelweni njengasemshinini wokusekela isifuba, futhi kufanele ugcine i-hip hinge kanye ne-torso tension ngezinqulu zakho zibuyele emuva kulo lonke isethi. Kukhona ucwaningo olulinganiselwe oluqhathanisa ngokuqondile ukuma komugqa we-T-bar ngokwawo. Phakathi kobufakazi obungezansi, isifundo esingasekelwe esigobile phezu komugqa sinikeza izimo ze-torso eziseduze kakhulu zalokhu kunyakaza, kuyilapho isifuba sisekela isifundo somugqa we-barbell yangaphambili sinikeza ireferensi yokuqonda ububanzi bokunyakaza kokudonsa okuvundlile. Ngenxa yokuthi okokusebenza nokuma akufani ncamashi, amanani athile okusebenza kwemisipha awakwazi ukuhunyushwa ngokuqondile emigqeni ye-T-bar.
- Imisipha eyinhloko
- lats
- Imisipha esekelayo
- I-trapezius ephakathi, i-rhomboids, i-deltoid yangemuva, i-biceps brachii, i-erector spinae, imisipha ye-gluteus, imisipha
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Gcina i-hip hinge bese udonsa izingalo zombili zivundlile
Uyini umehluko phakathi kwemigqa ye-T-bar nemigqa ye-barbell?
Umugqa we-T-bar kule vidiyo usebenzisa i-arc enendawo eyodwa ye-barbell egxilwe ebhomuni lehlabathi kanye nesibambo esingu-V esingathathi hlangothi. Imigqa ye-Barbell ihlanganisa yonke ibha ehamba ngokukhululekile futhi ngokuvamile ibanjwe ngesandla noma ngaphansi. Kokubili kusebenzisa i-hip hinge engasekelwe, kodwa isiqondiso samandla, indlela yesandla nendololwane, kanye nokuzinza kwemishini kuhlukile.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola ukuthi ibhomu eligqitshwayo, isibambo, nediski kulungisiwe.
Qinisekisa ukuthi ichopho le-barbell lifakwe ngokugcwele ku-shaft ye-landmine ezinikele, isibambo se-V silengiswa ngokulinganayo ngaphansi kwebha, futhi idiski ikhiywe ngekhola ehambisana nebha. Gwema impromptu ukuncika ibha emaphethelweni odonga njengoba lokhu kungabangela ibha ukuthi inyakaze futhi kulimaze ukufakwa.
- 2
Yima ubanzi ngensimbi phakathi kwezinyawo zakho
Njengoba kuboniswe kuvidiyo, yima ekwandiseni ibha ngezinyawo zakho phakathi kwemigoqo. Beka izinyawo zakho zibe banzi kancane kunezinqulu zakho, izinzwane zakho zibheke endaweni enethezekile, futhi ugobise amadolo akho kancane ukuze uqiniseke ukuthi ibha nediski akuthinti ama-shins noma izinyawo zakho.
- 3
Thumela okhalo lwakho emuva ukuze udale i-hip hinge
Esikhundleni sokwehlisa isifuba sakho, tshekisa i-torso yakho ngokuthumela izinqulu zakho emuva. Gcina ubude obuseduze ukusuka ekhanda kuye ku-pelvis, futhi wenze isisu sakho siqine ukuze uvimbele i-torso yakho ukuthi ingadonselwa lapho ibha idonselwa khona.
- 4
Bamba isibambo se-V ngokubambelela okungathathi hlangothi
Bamba zombili izibambo ngendlela efanayo izintende zakho zibhekane. Phansi kwezingalo zakho, gcina intamo yakho isikhathi eside ngokwanele ukuze ugcine amahlombe akho angakhuphukeli ezindlebeni zakho, futhi usethe ukuphakama kokuqala okulawulekayo ngaphambi nje kokuba i-disc ithinte phansi.
- 5
Donsela izindololwane zakho emuva emaceleni akho
Cindezela amathe ezinyawo zakho phansi, gcina i-engeli ku-torso yakho, bese uthumela izindololwane zakho emuva futhi usondele emzimbeni wakho. Khomba isibambo phakathi kwe-sternum yakho engezansi nengaphezulu lesisu, kodwa ungasiphakamisi isifuba sakho noma ugobe umhlane wakho ukuze uthinte isibambo sakho emzimbeni wakho.
- 6
Yibeke phansi ku-arc efanayo imizuzwana engu-2-3.
Phezulu, thatha ukunyakaza okufushane, okulawulwayo ngaphandle kokuphakamisa amahlombe akho, qondisa izindololwane zakho, bese wehlisa ibha eduze kwe-arc ye-axis ye-landmine. Qala impinda elandelayo ngaphandle kokubhampa idiski phansi noma uphumuze umzimba wakho.
SETUP & BAR PATH
I-barbell enephuzu eligxilile idweba i-arc ezungeze i-eksisi yomlando kunomugqa oqondile.
Uma umkhawulo owodwa we-barbell uvikelekile, isibambo asivuki futhi siwe siqondile njengomugqa we-barbell yesisindo samahhala. Uma umzimba wakho ukude kakhulu nendawo okusetshenzwa kuyo, ibha izokudonsela phambili njengoba usondela phezulu; uma iseduze kakhulu, ama-disc nezibambo zingashaya imilenze yakho noma i-torso. Hlola kancane kancane phansi nangaphezulu ngebha engenalutho noma idiski elikhanyayo ukuze uthole ibanga lemvelo phakathi kwesibambo kanye ne-sternum yakho engezansi nesisu esingaphezulu.
Uma udlula amadiski anobubanzi obukhulu, amadiski angase athinte phansi noma umzimba kuqala, afinyeze ububanzi obuphansi bokunyakaza. Uma isisindo esiphelele silingana, sebenzisa idiski enobubanzi obuncane uma kunesidingo, kodwa umthwalo ovunyelwe womkhiqizi kanye nokulungiswa kwekhola kufanele kubonwe. Akunconywa ukuma ngezinyawo ezingazinzile ukuze ukhuphule ububanzi bokunyakaza.
HIP HINGE & TRUNK
Imigqa ye-T-bar ngaphandle kokusekelwa kwesifuba idinga ukudonsa emuva nokusekelwa kwe-torso ngesikhathi esifanayo.
Ucwaningo oluqhathanisa nemigqa engasekelwe egotshwe phezu kweminye imigqa lubonise umthwalo omkhulu we-lumbar kanye nokusebenza okukhulu kwemisipha ngemuva. Nakuba lolu cwaningo lungelona uphawu olufana ncamashi nolomugqa we-T-bar, lusekela umbono wokuthi ukulawula umzimba kufanele kuze kuqala kunesisindo emigqeni ye-squat ngaphandle kokusekelwa kwesifuba.
Esikhundleni sokuvala amadolo akho, shayela izinqulu zakho emuva futhi uvumele ama-glutes akho nama-hamstrings asekele isikhundla sakho. Uma isifuba sakho siphakamisa phezulu futhi izinqulu zakho zinamathele phambili ngokuphindaphinda ngakunye, uhambisa ibha ngokusabela komzimba ophansi kunokuba uyidonsele emhlane wakho. Kungumqondo omuhle ukuthatha isithombe sephrofayela eseceleni ngaphambi kwesethi ukuze uhlole ukuthi ubudlelwano phakathi kwekhanda, izimbambo, ne-pelvis kanye ne-engeli ye-torso kuyafana yini ngokuphindaphinda ngakunye.
Iphuzu elibalulekile: Uma amasondo akho aphansi aqala ukukhathala: Yehlisa isisindo bese uhambisa umthwalo wakho emigqeni esekelwe esifubeni noma ubeke imigqa ye-T-bar ngaphambili kweseshini.
ELBOW & SCAPULA
Izibambo ze-V ezimaphakathi zigcina izindololwane zakho ziseduze nomzimba wakho kodwa ngaphandle kokuphoqa amahlombe akho ukuthi abuyele emuva.
Ekubambeni okuseduze okumaphakathi okuboniswe kuvidiyo, izindololwane zihlehliswa ukuze ziklabe emaceleni futhi isibambo siseduze nesisu esingaphezulu. Ukusabalalisa izindololwane zakho ububanzi ngokuhlukana kuya ekuphakameni kwehlombe kungashintsha ingxenye yomhlane wakho nangaphezulu kanye nomuzwa wamahlombe akho. Leli khasi lisekelwe endleleni eseduze yendololwane ebekwe esithombeni.
Uma welula izingalo zakho, amahlombe akho aya phambili ngokwemvelo phezu kwezimbambo zakho, bese ebuyela emuva lapho uwabuyisela emuva. Asikho isidingo sokuqinisa amahlombe akho yonke indlela kusukela ekuqaleni noma ukudonsa ihlombe lakho phezulu endlebeni yakho phezulu. Uma indlela yendololwane kanye ne-torso angle igoqeka ngaphambi kokuba isibambo sithinte umzimba, lelo phuzu ingaphezulu lamanje elilawulekayo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Donsa i-torso iqonde ngokuphindaphinda ngakunye.
- Lokho okubonayo
- Ngaphezulu, isifuba sakho siyaphakama, izinqulu zakho ziqhubekela phambili, futhi isivinini se-bar sikhuphuka ngokuzumayo.
- Imbangela engaba khona
- Isisindo sidlula amandla akho okulawula umhlane wakho nomzimba wakho, noma ufuna ukuqinisekisa ukuthi isibambo sithinta umzimba wakho.
- Indlela yokulungisa
- Yehlisa isisindo, setha i-engeli yakho ye-torso ngezansi, bese udonsa kuphela kuleyo engeli. Ungakwazi ukwehlisa ukuphakama okuphezulu kancane.
ibuyiselwe emuva
- Lokho okubonayo
- Njengoba uzehlisela phansi, i-pelvis yakho iyagoqa, imaphakathi ne-back round yakho, futhi uphakamisa intamo yakho ukuze ubheke phambili.
- Imbangela engaba khona
- Kungase kube nokuntuleka kokunyakaza kwe-hip hinge, noma udala ububanzi emgogodleni ukuze wehlise i-disc ngokuqhubekayo.
- Indlela yokulungisa
- Gobisa amadolo akho kancane bese uthumela izinqulu zakho emuva. Yehlisa kuphela ngendlela ongagcina ngayo ukungathathi hlangothi, futhi usebenzise i-disc yobubanzi obuncane uma kunesidingo.
Hlikihla amahlombe bese wendlala izindololwane zakho
- Lokho okubonayo
- Intamo ifinyeziwe, izindololwane zihlukaniswe ngobude behlombe, futhi isibambo siphakanyiswe ngaphezu kwesifuba.
- Imbangela engaba khona
- Ungase uzizwe sengathi udinga ukucindezela kakhulu phezulu, noma uzobe udonsa ibha phezulu ngezingalo zakho.
- Indlela yokulungisa
- Gcina intamo yakho ende nezindololwane zakho ngemuva kwezinhlangothi zakho. Phinda ufunde umzila ngezisindo ezilula ngesibambo esibheke phezulu kwesisu sakho.
Idiski ligxuma phansi
- Lokho okubonayo
- Kunomsindo onomthelela ngezansi ngakunye, futhi impinda elandelayo iqala ngokuhlehlisa emuva, ngokukhululwa kafushane kwe-torso tension.
- Imbangela engaba khona
- Isivinini sokwehla sishesha kakhulu noma ububanzi bokunyakaza bukhulu kakhulu uma kuqhathaniswa nobubanzi bediski bamanje.
- Indlela yokulungisa
- Yehlisa imizuzwana engu-2–3 bese ume ngaphambi nje kokuthi ushaye phansi. Uma umgomo uwukusetha kabusha ukuphindaphinda ngakunye, yiza ume ngokuphelele, bese uyahlunga bese udonsa futhi.
Yeqa ukulungisa umaki wendawo, isibambo, nokhololo.
- Lokho okubonayo
- Amaphoyinti okubamba ihange anganyakaza, isibambo se-V singase sishintshele ohlangothini olulodwa, noma idiski iphushelwe ngaphandle.
- Imbangela engaba khona
- Ngicabange ukuthi kulungile ngoba bekuyisethi yokulungiselela ukukhanya, kodwa angizange ngihlole ukucaciswa kwemishini.
- Indlela yokulungisa
- Hlola izimpawu zendawo ezizinikele, izikhungo zokubamba namakholola ediski ngaphambi kwesethi ngayinye. Ungaqali isethi ngezinto ezihambayo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
umugqa womshini wokusekela isifuba
Okokuqala funda ukudonsa okuvundlile nokunyakaza kwehlombe usebenzisa ukwesekwa kwe-torso.
I-Cable Row ehlezi
Sebenzisa i-footrest kanye nokumelana nekhebula ukuze uzijwayeze indlela yakho yendololwane kodwa ukhawulele ukuhlehliswa kwe-torso.
I-T-Bar Ekhanyayo Ye-Landmine Row
Emishinini efana nevidiyo, ukwehla kwesekhondi elingu-2–3 kanye ne-engeli ye-torso engashintshi kubekwa phambili.
Isitobhi esiphezulu sesekhondi elingu-1 T-bar siphansi
Bamba isisindo esincane phezulu isekhondi elilodwa ukuze unciphise ukuhlehla kwehlombe kanye nokukhahlela kwe-torso.
Umugqa webha yesisindo esijwayelekile
Khuphula ngokunyuka okuncane kakhulu lapho indlela efanayo nesivinini kugcinwa kuzo zonke izimpinda eziqondiwe.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ingasetshenziswa izikhathi ezingu-1-2 ngesonto njengendlela yokudonsa enezingalo ezimbili evundlile ukuze uzivocavoce emuva. Ngenxa ye-hip hinge engasekelwe, iqolo lakho eliphansi nokubamba kungase kukhathale ngaphambi kwama-lats akho, ngakho-ke ngezinsuku ezifana nemigqa yokuphakamisa ama-deadlift noma ama-barbell, bala ukukhathala okuphelele kwe-hip hinge.
inombolo
Iziqephu 6-12
Isisindo esishiya cishe ukuphindaphinda okungu-2 kusasele.
setha
2–4 amasethi
Imizuzu engu-1.5-3 yokululama phakathi kwamasethi
isivinini
1 isekhondi donsa phezulu, 2–3 isekhondi phansi
Gcina i-engeli yomzimba kanye ne-arc
- Isethi yokuqala yamalungiselelo iyibha engenalutho noma idiski elikhanyayo ukuze uhlole i-anchorage yegiya lakho, ukubekwa konyawo, nendawo ye-disc impact.
- Khulisa ngokukhuphuka okuncane kakhulu kuphela uma ufinyelela phezulu kwama-reps akho kuwo wonke amasethi futhi ulondoloze i-engeli ye-torso, indlela yendololwane, nezinga lokwehla.
- Uma uqala ukugoqa umhlane wakho, phakamisa i-torso yakho, noma ugxume i-disc, qeda isethi kuleyo rep futhi wehlise isisindo noma inombolo yokuphindaphinda kwesethi elandelayo.
Imibuzo evame ukubuzwa
Usidonsa kuphi isibambo: isifuba sakho noma isisu sakho?
Ekubambeni okumaphakathi okuseduze njengalokhu okuboniswe kuvidiyo, isikhala phakathi kwe-sternum engezansi nengaphezulu lesisu singokwemvelo. Uma kufanele uphakamise i-torso yakho noma uphakamise amahlombe akho ukuze ufinyelele isibambo, yima endaweni yokulawula ngaphambi kokufika kuyo.
Ingabe i-torso yakho kufanele ihambisane nephansi?
Akudingekile ukuthi ahambisane. I-engeli ingase ihluke kuye ngobubanzi behinge yenyonga yomuntu ngamunye kanye ne-arc yesisetshenziswa. Imibandela ebalulekile ukuthi i-back shape yakho ne-torso angle ayishintshi kakhulu ngesikhathi sesethi nokuthi ibha idlula ngokuphepha phezu kwemilenze yakho kanye ne-torso.
Ingabe sikhona isizathu sokusebenzisa idiski elincane?
I-disc enkulu ingase ithinte phansi kuqala ngezansi, inciphise ububanzi bokunyakaza. Uma usebenzisa isisindo esifanayo nge-disc ye-diameter encane, ungakha ububanzi obude, kodwa uma i-curl yakho ephansi igoqa lapho uyibeka phansi, kungcono ukufinyeza ububanzi.
Yini okufanele ngiyenze uma iqolo lami libuhlungu noma likhathala kuqala?
Yehlisa isisindo futhi ufinyelele futhi umise kabusha i-hip hinge kanye nokungezwani kwesisu. Uma ubuhlungu bubukhali noma busakazeka kunokukhathala okulula kwemisipha, yima. Ukuze unciphise ukuxineka emuva futhi uthole ukuqeqeshwa okwengeziwe emuva, ungashintshela emigqeni esekelwe isifuba noma imigqa yomshini ehlezi.
Ubufakazi nezinkomba
- 1. Fenwick et al. - Ukuqhathaniswa komsebenzi we-trunk muscle, ukunyakaza komgogodla kanye nomthwalo ngokuhlukahluka komugqa
- 2. Saeterbakken et al. - Ukuqhathaniswa kokusebenza kwemisipha eyinhloko ezingalweni ezimbili, ingalo eyodwa nezimo ezingazinzile
- 3. UFischer et al. - Ukuqhathaniswa komsebenzi wemisipha ngobubanzi bokunyakaza kwemigqa ye-barbell yangaphambili esekelwe esifubeni
- 4. Youdas et al. - Umsebenzi wemisipha yangemuva neyomzimba ngokubamba nezimo zokusekela imigqa ehlanekezelwe
- 5. Kings et al. - Umthelela wokubamba okukhulu emsebenzini wemisipha namandla amakhulu emigqeni egobile
