TRICEPS PUSHDOWN
Ukusunduza akukona ukuphusha ngomzimba—izindololwane ziyakhiywa, ziyalawulwa, futhi zinwetshiwe.
Sebenzisa intambo kukhebuli ephezulu, gcina umzimba wakho uqondile futhi unwebe kuphela ezindololwaneni. Gcina i-torso yakho iqinile, izihlakala zakho zingathathi hlangothi, futhi ulawule ukuphindaphinda ngakunye. Umbandela osebenzayo awusona isisindo esinzima kakhulu noma ukukhiya izindololwane zakho yonke indlela, kodwa indlela yekhebula nohlu lokunyakaza oluzinzile futhi olunethezeka kuwe.
- Imisipha eyinhloko
- I-Triceps brachii
- Imisipha esekelayo
- Umsipha wengalo, umsipha wesisu oqinile
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Isandiso sendololwane
Ingabe ikhebula kufanele isethwe phezulu kangakanani?
Setha i-pulley ngaphezu kobude bekhanda. Umugqa ophezulu wokudonsa ugcina umlenze wakho umile futhi wenze kube lula ukucindezela uqonde phansi ngezindololwane zakho ziseduze nezinhlangothi zakho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Setha ikhebula phezulu
Namathisela intambo ku-pulley ebekwe ngaphezu kobude bekhanda. Qiniseka ukuthi iphinikhodi yesikhethi ivikelekile bese ukhetha isisindo esizolawula ama-reps akho aqondiwe.
- 2
Ukuthatha isimo esizinzile
Yima izinqulu zakho zihlukene ngobubanzi noma sebenzisa ukuma okuntengayo kwesabalele phambili nangemuva. Gcina i-torso yakho iqinile, gcina ijika lemvelo lomhlane wakho ophansi, gcina i-torso yakho imile futhi amahlombe akho adonswe emuva naphansi.
- 3
Ukubamba nokuqondanisa
Bamba intambo ngokuqinile ngesandla sakho sonke, izintende zakho zibhekane. Beka izingalo zakho ezingenhla eduze nezinhlangothi zakho, izihlakala zakho zingathathi hlangothi futhi izindololwane zakho kancane phambi kwezinqulu zakho.
- 4
Nweba indololwane bese ucindezela
Exhale futhi uqondise izindololwane zakho ukuze ucindezele phansi entanjeni. Gcina izingalo zakho ezingenhla eduze komzimba wakho, unganyakazi, futhi ungazikhiyeli izindololwane zakho zize zifike phansi.
- 5
Ukulawula ukubuyisela
Homa futhi ugobe izindololwane zakho ukuze uphakamise intambo kancane futhi ngokulawulayo cishe imizuzwana emi-2. Yeka ukuphakama ngaphambi nje kokuba izindololwane zakho ziqale ukuya phambili kude nomzimba wakho.
- 6
Phinda kuze kube sekupheleni kwesethi
Gcina ukuma, izihlakala ezingathathi hlangothi, nokuphefumula okuqinile. Gcina ifomu ne-tempo futhi uqedele isethi ngokuphindaphinda okungu-1–3 okusele.
CABLE SETUP
Ubude, ukuma kanye nezilungiselelo zokubamba zamakhenikha ahlanzekile
Qala ngokubeka okunamathiselwe ngaphezu kobude bekhanda ukuze umugqa wokudonsa ube sendleleni eqondile eya phansi yengcindezi. Bamba intambo ngokuqinile ngazo zonke izandla, futhi ume ngobubanzi be-hip-width noma ukuma kancane ukuze ulinganise. Gcina i-torso yakho iqinile, gcina ijika lemvelo lomhlane wakho ophansi, futhi ugcine umzimba wakho uqondile futhi uqondile. Ngaphambi kokuqala isethi, donsa amahlombe akho emuva bese uwabeka phansi ngaphambi kokuphindaphinda kokuqala ukuze unciphise ukunyakaza kwehlombe ngesikhathi sesethi.
Gcina izingalo zakho ezingenhla ziseduze nezinhlangothi zakho izindololwane zakho zibheke phansi, ugcine izihlakala zakho zingathathi hlangothi ngaso sonke isikhathi. Lokhu kuqondanisa kubeka ukungezwani kwesikwele ku-triceps futhi kunciphisa ubunzima ezihlakaleni. Khetha umthwalo ongakwazi ukuwulawula ngaphandle kokutshekisa noma ukunyakazisa umzimba wakho ongenhla futhi ngaphandle kokuvumela izindololwane zakho zivuzele phambili njengoba isisindo sikhuphuka.
Iphuzu elibalulekile: Ubude buqondile, i-torso iqinile, izihlakala zingathathi hlangothi—intambo ngaphezu kobude bekhanda.
ELBOW PATH
Lungisa izindololwane futhi uhambise amahinge kuphela
Ngezingalo zakho ezingenhla emaceleni, cindezela phansi entanjeni welule izindololwane zakho. Gwema ukusabalalisa izindololwane zakho noma ukugingqa amahlombe akho phambili. Kunokuba uphethe ngokugqamuza ngokuvala izindololwane zakho kanzima yonke indlela, gcina izindololwane zakho zithambile ngezansi bese ucabanga “ngomuzwa wokwelula izingalo zakho.” Ukuvula intambo kancane ezansi kuzosiza ukugcina izihlakala zakho zingathathi hlangothi ekugcineni.
Lawula izibambo cishe imizuzwana emi-2 ngenkathi ukhuphuka, futhi umise ngokushesha ukubuyisela lapho izindololwane zakho ziqala ukuya phambili kude nomzimba wakho. Izindololwane eziya phambili ziphumela ekubandakanyekeni okukhulu kwe-lat kanye nokukhuthazwa okuncane kwe-triceps, okuvame ukuholela ekuzuleni kwe-torso. Ukuze uhambise izindololwane zakho zibe ihinge ehlanzekile, gcina umzimba wakho umile futhi amahlombe akho ehlombe ebekwe phansi.
Iphuzu elibalulekile: Gcina izindololwane eduze kwezimbambo; Yima ngaphambi kokuthi ivuze iye phambili.
LOAD CONTROL
Iqondisa umthwalo nge-tempo nokushuba okungapheli
Khetha isisindo esikuvumela ukuthi wenze futhi ulawule isigaba sokwehlisa cishe imizuzwana emi-2 kanye nesigaba sokucindezela cishe isekhondi elingu-1 ngaphandle kokuncika, ukuhlehla, noma ukugoba izihlakala zakho. Le tempo ezinzile isebenza njengesisekelo sokuhlola okuphindaphindwayo kwebanga lokunyakaza, ukuma kwesihlakala, nokulawula umzimba womzimba. Qedela isethi ngayinye ngokuphindaphinda okungu-1–3 okusele, futhi ungakhiyi izindololwane zakho yonke indlela. Sebenzisa ibanga lesandiso elilawulwayo nelikhululekile eliseduze naleli eligcwele.
2025 Ocwaningweni lokuqhathanisa lombambi qhaza kubantu abadala abangaqeqeshiwe, ukusunduzwa kwekhebula lokubambelela ehlangothini olulodwa kwaqhathaniswa ngaphansi kwefomu eliqinile ngokumelene nezimo zomfutho wangaphandle, okwenziwa amasethi angu-4 wokuphindaphinda okungu-8–12 kabili ngeviki amaviki angu-8. Babike izinguquko ezifanayo ze-hypertrophy naphezu kokulayisha kwevolumu enkulu esimweni somfutho. Lokhu akufakazeli ukuthi i-Momentum iphephe kakhudlwana, iyadingeka, noma ifanele noma yimuphi umuntu. Izimo eziqinile zocwaningo zazihilela ababambiqhaza ababambe umzimba uqonde phezulu futhi basebenzise cishe imizuzwana emi-2 yokwehla kanye nesekhondi elingu-1 lokucindezela ngo-0° wokugoba/ukuthumba—sebenzisa lokhu njengesisekelo esingokoqobo uma ungaqiniseki mayelana ne-tempo ephindaphindwayo.
Iphuzu elibalulekile: Lawula zonke izigaba futhi ungakhiyi izindololwane zakho kakhulu indlela yonke.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ncika noma unyakazise i-torso yakho
- Lokho okubonayo
- Nxiya phambili noma gxuma okhalweni lwakho njengoba uqala ukucindezela.
- Imbangela engaba khona
- Isinda kakhulu noma ishoda ukubamba.
- Indlela yokulungisa
- Yehlisa umthwalo, yamukela ububanzi be-hip-wid noma ukuma okuqondile, gcina i-torso yakho iqinile futhi i-torso imile.
Izindololwane zivuzela phambili
- Lokho okubonayo
- Phezulu, izindololwane zishibilika phambi komzimba namahlombe ayanyakaza.
- Imbangela engaba khona
- Ivumela ukuguquguquka kwehlombe noma ibuyele kude kakhulu ukuze isize ukuphakamisa.
- Indlela yokulungisa
- Misa ukubuya ngaphambi nje kokuba indololwane iye phambili; Gcina izingalo zakho ezingenhla ziseduze nezinhlangothi zakho.
Izindololwane zivutha ngaphandle
- Lokho okubonayo
- Ngesikhathi sokucindezela, ingalo engenhla isuke isuke ezimbanjeni.
- Imbangela engaba khona
- Ukubamba noma umthwalo kudala ukuthunjwa kwehlombe, noma ukumiswa kwehlombe kubi.
- Indlela yokulungisa
- Donsela amahlombe akho emuva bese uhlala phansi, sebenzisa intambo ukuze ugcine izihlakala zakho zingathathi hlangothi, bese ukhetha umthwalo olawulekayo.
Isihlakala sisontekile noma sinwetshwe kakhulu
- Lokho okubonayo
- Isihlakala sibuyela emuva noma sigingqika siye phambili ngaphansi komthwalo.
- Imbangela engaba khona
- Ukubamba ngokweqile, indlela yebha ikude kakhulu nomzimba, ukuphakama kokunamathiselwe kuphansi kakhulu.
- Indlela yokulungisa
- Sebenzisa ukubamba okuqinile okugcwele ngezihlakala ezingathathi hlangothi; Gcina umugqa wokudonsa useduze nomzimba wakho bese usetha ikhebula ngaphezu kobude bekhanda.
Ukuvala indololwane ngokweqile
- Lokho okubonayo
- Isuka phansi iye ekugcineni ibanga ngokhiye 'obushelelezi'.
- Imbangela engaba khona
- Ukujaha umuzwa ‘wokucindezelwa’ ngamandla amakhulu noma isivinini.
- Indlela yokulungisa
- Qedela okuphansi ngezindololwane zakho cishe zinwetshwe ngokuphelele, kodwa ungazishayeli ebangeni lokugcina. Lawula amadigri ambalwa okugcina futhi usebenzise ububanzi obuhlala bukhululekile.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Standard Rope Pushdown (Isisekelo)
Intambo yezandla ezimbili, isandiso esiqinile sendololwane, ukwehla kwamasekhondi angu-2, ukucindezela kwesekhondi elingu-1. Bazi kahle ukuma nomzila kuqala ngaphambi kokuqhubeka.
Intambo engalo eyodwa noma isibambo se-D
Qeqesha uhlangothi olulodwa ngesikhathi ukuze uthuthukise ukuma kwendololwane futhi unciphise isinxephezelo. Gcina ukukhanya komthwalo ukuze ukwazi ukugcina ukulawula.
I-Reverse Grip Pushdown
Sebenzisa ukubamba okunamathiselwe noma okufakwe kancane, uguqule kancane izimfuno zengalo kodwa ugcine izindololwane zakho ziseduze nohlangothi lwakho.
Ukugcizelela Kwesikhashana
Khulisa isikhathi sokushuba ngokukhuphula ukwehla kuye kumasekhondi angu-3–4, kodwa ugcine ububanzi nesimo esifanayo.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa umthwalo olawulekayo, gcina izindololwane zakho ziseduze nezinhlangothi zakho, futhi ulawule ukuphindaphinda ngakunye. Khulisa inani lokuphindaphinda ngaphambi kokwandisa isisindo.
Inani lokuphindaphinda
10–15
2 ukwehla kwesibili · Cindezela cishe isekhondi elingu-1 bese uqeda izikhathi ezingu-1-3 unesikhathi esithile esisele.
Setha
2–3
Phumula imizuzwana engama-60–90 phakathi kwamasethi.
Intuthuko
+1–2 izikhathi
Engeza ukuphindaphinda ngeseshini ngayinye; Uma usudlule phezulu kobubanzi ngendlela elawulwayo, wandise umthwalo kancane.
- Khetha umthwalo ovumela ukwehla okulawulwayo kwamasekhondi angu-2 kanye nokuphusha okucishe kube yisekhondi elingu-1 ngaphandle kokushwibeka kwe-torso.
- Misa izingalo zakho ezingaphezulu eduze komzimba wakho, izihlakala zingathathi hlangothi, namahlombe adonswe emuva naphansi.
- Gcina ukugxila kwe-triceps ngokumisa ukubuya ngaphambi nje kokuba izindololwane zivuzele phambili. Ukuze ugcine ukuqina, qala kabusha ukuphindaphinda okulandelayo lapho kudingeka.
Imibuzo evame ukubuzwa
Ngingakwazi ukukhiya izindololwane zami ngaphansi?
No. ‘Ungavele nje’ ukhiye izindololwane zakho yonke indlela, kodwa qeda cishe ngesandiso esigcwele. Sebenzisa ibanga elilawulwayo, elinethezekile, ugcine izingalo zakho ezingaphezulu ziseduze nezinhlangothi zakho.
I-Rope and Straight Bar—Ingabe ukhona umehluko?
Intambo ivumela indlela eshiya isihlakala singathathi hlangothi futhi sibe ngaphandle kancane ngaphansi, okuvame ukuba lula esihlakaleni futhi esiza ukugcina izindololwane zihlangene. Ibha eqondile ingasetshenziswa inqobo nje uma ungakwazi ukugcina izihlakala nezindololwane zakho zisesimweni sokungathathi hlangothi.
