UPRIGHT ROW
Umsebenzi wokudonsa oqonde ngqo oqinisa i-deltoid engemuva kanye ne-trapezius engaphezulu ukuze kwakheke umugqa wehlombe onezinhlangothi ezintathu.
Bamba i-barbell ibe mncane kunobubanzi behlombe bese uyibeka ngaphambi komzimba wakho. Gcina umhlane wakho uqondile kanye nenkathi yakho emaphakathi, phakamisa ibha iqonde esilevini sakho. Izindololwane zakho kufanele zihlale ziphakeme kunezandla zakho. Uma i-barbell ifika esifubeni sakho esingenhla, yima kancane ukuze uzwe ukusifinyela, bese kancane kancane uyehlise uye endaweni yokuqala.
- Imisipha eyinhloko
- Lateral Deltoid Upper Trapezius
- Imisipha esekelayo
- Anterior Deltoid·Biceps Brachii
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukudonsa Okuqondile
Ingabe kufanele ngiphakamise i-barbell kuze kufike esilevini sami?
Cha, ukuvele uyiphakamisele esifubeni esingaphezulu kwanele ukuvuselela imisipha eseceleni ye-deltoid. Inhlalakahle yamalunga akho ibaluleke kakhulu kunokuphakamisela phezulu kakhulu.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ikulungele futhi Ukubamba
Bamba i-barbell bese ume uqonde. Ukubamba kufanele kube ububanzi behlombe noma kube mncane kancane, izintende zibhekane nomzimba wakho.
- 2
Donsa uqonde phezulu
Bamba i-barbell eduze nomzimba wakho futhi uyiphakamise iqonde phezulu ngezindololwane zakho ezinwetshwe phezulu emaceleni.
- 3
I-Vertex Contraction
Lapho i-barbell iseduze kwesifuba sakho esingenhla noma isilevu, yima ngezindololwane zakho ngaphezu kobude behlombe.
- 4
Yehlisa ijubane
Yehlisa kancane i-barbell phambi kwamathanga akho ngenkathi ulawula isisindo. Gcina amahlombe akho ekhululekile.
ELBOW HEIGHT
Indawo yendololwane inquma ukukhuthazwa
Emigqeni eqondile, izindololwane zakho kufanele zihlale ziphakeme kunezihlakala zakho. Lokhu kukuvumela ukuthi usebenzise imisipha yakho ye-deltoid engemuva njengomhambisi wakho oyinhloko futhi kunciphisa ubunzima emalungeni akho.
Nokho, ukuphakamisa izindololwane zakho phezulu ngokweqile kunobude behlombe kungabangela i-impingement syndrome yamahlombe, ngakho kungase kuphephe ukuwaphakamisa kuphela afinyelele ukuphakama kwesifuba phakathi kwebanga elingenabuhlungu.
RANGE, LOAD & TEMPO
Khetha ububanzi futhi ulayishe ogcina Umugqa Oqondile uphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-lateral deltoid upper trapezius ikhiqiza ukunyakaza kuyilapho i-deltoid yangaphambili · biceps brachii isekela ukuqondanisa okufanayo kusukela 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 Umugqa Oqondile kuphela ngemva kokuphindaphinda konke kulandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Lapho i-barbell isuka kude nomzimba
- Lokho okubonayo
- Ukunyakaza kokuphakamisa i-barbell sengathi uyiphonsa phambili.
- Imbangela engaba khona
- Ukubandakanyeka ngokweqile kwama-biceps noma isisindo sinzima kakhulu.
- Indlela yokulungisa
- Gcina i-trajectory eqondile nomuzwa wokuthi i-barbell idlula emzimbeni wakho.
Ukubamba okuncane kakhulu
- Lokho okubonayo
- Lapho ubambe i-barbell ngezandla zombili cishe ndawonye.
- Imbangela engaba khona
- Isenzo sokunxephezela ukuze ukhuphule izinga eliphezulu.
- Indlela yokulungisa
- Khulisa ukubamba kancane kuye cishe ububanzi behlombe ukuze uqinisekise ukunyakaza okuhlangene kwamahlombe futhi unciphise ingozi yokushayisana.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Dumbbell Umugqa Oqondile
Sebenzisa ama-dumbbell ukuze ukhulise inkululeko yesandla nehlombe, unciphise ukungezwani kwamalunga.
Ibha Elula Imile Iphansi Yenza lokhu ngokusebenzisa i-
EZ-Bar ukuze ubeke izihlakala zakho ukuze uthole i-engeli enethezeke kakhudlwana.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Imigqa eqondile mihle kakhulu ekudaleni umthelela wezinhlangothi ezintathu emahlombe. Umphumela ukhuliswa uma wenziwa ngokuhambisana nokuzivocavoca.
Imvamisa
1-2 izikhathi ngesonto
Ishaya amahlombe akho kanye nemisipha yangaphezulu ngesikhathi esisodwa, ngakho yifake ohlelweni lwakho lwalezo zindawo.
Ivolumu
3~4 amasethi, 10~15 izikhathi
Lokhu ukuvivinya umzimba okungaba nzima emalungeni, ngakho-ke gxila emgudwini ofanele kanye nokukhuthaza kunesisindo.
- Ungalokothi usebenzise i-recoil ukuze ubhampise i-barbell.
- Gcina umhlane wakho uqondile futhi uqine phakathi kwakho konke ukunyakaza.
- Hola ngendololwane yakho, uqaphele ukuthi ungagobi isihlakala sakho.
Imibuzo evame ukubuzwa
Ngeke nje imisipha ye-trapezius ibe mikhulu kakhulu?
Ungakhulisa ingxenye yama-deltoid angemuva ngokubamba ukubamba kwakho kube banzi kancane. Kodwa-ke, ukuthuthukisa i-trapezius muscle engenhla kusiza ukuqedela uhlaka lwehlombe lonke.
