WEIGHTED DIPS
Ama-Dips anesisindo: Gcina amahlombe ekude nezindlebe, sebenzisa ukuncika kancane phambili, futhi uvumele umthwalo owengeziwe ulenga phezulu.
Iqondanisa indawo yezandla nendawo yokusekela futhi isimamisa amahlombe ne-torso. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala. Tshekisa umzimba wakho ongaphezulu kancane, gobisa izindololwane zakho, bese uphushela imigoqo ehambisanayo ngesifuba sakho kanye nama-triceps. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa. Yehlisa umthwalo, yehlisa amahlombe akho, futhi usebenzise kuphela ububanzi lapho indololwane yakho ihamba phezu kwesandla sakho. Ikhithi: Gcina amahlombe ekude nezindlebe, sebenzisa ukuncika kancane phambili, bese uvumela umthwalo owengeziwe ulenga phezulu.
- Imisipha eyinhloko
- I-Pectoralis enkulu · I-Triceps
- Imisipha esekelayo
- I-deltoid yangaphambili, i-serratus yangaphambili, i-core
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- Ukuphusha komzimba okuphezulu
Ngabe nabaqalayo bangakwazi ukwenza amadiphu anesisindo?
Yehlisa umthwalo, yehlisa amahlombe akho, futhi usebenzise kuphela ububanzi lapho indololwane yakho ihamba khona ngaphezu kwesandla sakho. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Tshekisa umzimba wakho ongaphezulu kancane, gobisa izindololwane zakho, bese uphushela imigoqo ehambisanayo ngesifuba sakho kanye nama-triceps. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa amaphuzu okusekela nezinto zokusebenza
Iqondanisa indawo yezandla nendawo yokusekela futhi isimamisa amahlombe ne-torso. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala.
- 2
Ukudala i-torso nokuqondanisa ngokuhlanganyela
Dala ukucindezela kwesisu ukuze ugweme ukuphakamisa izimbambo zakho futhi ubeke izihlakala zakho nezindololwane emgqeni ofanayo wamandla. Gwema ukufaka amandla angenasidingo entanyeni nasemhlathini wakho.
- 3
Ukwenza ama-Dips anesisindo
Tshekisa umzimba wakho ongaphezulu kancane, gobisa izindololwane zakho, bese uphushela imigoqo ehambisanayo ngesifuba sakho kanye nama-triceps. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
- 4
Buyela ngenkathi ugcina ukungezwani
Hofuza bese ubuyela kancane endaweni yokuqala. Kunokuba ucishe ukhiye amalunga akho noma ugxumele ku-rep elandelayo, phinda wenze ibhalansi bese uphinda.
UKUHLANGANYELA nezindlela
Yenza indlela yamandla ihambisane namadiphu anesisindo
Dala ukucindezela kwesisu ukuze ugweme ukuphakamisa izimbambo zakho futhi ubeke izihlakala zakho nezindololwane emgqeni ofanayo wamandla. Lokhu kuqondanisa kufanele kugcinwe ukuze imisipha emikhulu isebenzise amandla futhi amalunga amancane angatholi ukucindezeleka okungadingekile.
Tshekisa umzimba wakho ongaphezulu kancane, gobisa izindololwane zakho, bese uphushela imigoqo ehambisanayo ngesifuba sakho nama-triceps. Kungumqondo omuhle ukuthatha izithombe ngaphambili noma ohlangothini ukuze uhlole ukuthi ukuma kwe-torso kanye ne-joint trajectory akushintshi ekuqaleni nasekupheleni.
Iphuzu elibalulekile: Khombisa ukuzama ngaso leso sikhathi: “Qondanisa izandla nezindawo ezisekelayo futhi uzinzise izindwani zamahlombe nomzimba.”
RANGE & TEMPO
Ibanga elilawulekayo uhla olulungile lokunyakaza
Thola indawo yokugcina lapho kugcinwa khona i-torso nokuqondanisa kwamalunga kunokufinyelela ekugcineni. Noma yibuphi ububanzi obungaphezu kwalokho kungenzeka budalwe ngokuhlehla noma ukunyakaza okunxephezela.
Yenza isigaba sokukhuphula ngenhloso futhi ulawule isigaba sokwehlisa imizuzwana emi-2 ukuya kwemi-3. Uma ungakwazi ukugcina i-trajectory efanayo kuze kube yimpinda yokugcina, yehlisa isisindo noma inombolo yezimpinda.
KEY MOVEMENT CUE
Gcina amahlombe ekude nezindlebe, sebenzisa ukuncika kancane phambili, bese uvumela umthwalo owengeziwe ulenga phezulu.
Le nkhomba inika i-pectoralis enkulu · i-triceps indlela ephindaphindwayo kuyilapho i-deltoid yangaphambili, i-serratus anterior, isekela indawo. Yisebenzise ngaphambi kokwengeza isivinini, umthwalo, noma ububanzi.
Qhathanisa izimpinda zokuqala nezokugcina ukusuka ku-engeli yekhamera ewusizo kakhulu. Uma indlela ehlanganyelwe, ibhalansi, noma i-tempo ishintsha, qeda isethi noma unciphise ubunzima ngaphambi kokuyiphinda.
Iphuzu elibalulekile: Izinga lokuzijwayeza: Gcina amahlombe ekude nezindlebe, sebenzisa ukuya phambili kancane, bese uvumela umthwalo owengeziwe ulenga phezulu.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ama-Dips anesisindo: Ukwandisa ububanzi ngaphandle kokuqondanisa
- Lokho okubonayo
- Amahlombe aphakanyiselwe ezindlebeni noma izindololwane ziphumile emgqeni wamandla
- Imbangela engaba khona
- Ukukhathala sekunqwabelene, noma umthwalo, isivinini, kanye nebanga lokusebenza kukhulu kuneleveli yobuchwepheshe yamanje.
- Indlela yokulungisa
- Yehlisa umthwalo, yehlisa amahlombe akho, futhi usebenzise kuphela ububanzi lapho indololwane yakho ihamba phezu kwesandla sakho. Ikhithi: Gcina amahlombe ekude nezindlebe, sebenzisa ukuncika kancane phambili, bese uvumela umthwalo owengeziwe ulenga phezulu.
Ama-Dips anesisindo: Ugeje umlenze wokubuya
- Lokho okubonayo
- Uma ubuyela endaweni yokuqala, ijubane liyakhuphuka kungazelelwe bese ugxumela ekuphindaphindweni okulandelayo.
- Imbangela engaba khona
- Ucabangela kuphela isigaba sokusebenza njengomsebenzi noma ugxile ekushayeni inombolo oyiqondise yokuphindaphinda.
- Indlela yokulungisa
- Nikeza imizuzwana engu-2-3 ukuze uthole ukubuyisela, bese uphinda umise indawo yokuqala ngaphambi kokuqala impinda elandelayo.
Ama-Dips anesisindo: Ukulahlekelwa ukuphefumula kanye nokungezwani komzimba
- Lokho okubonayo
- Indawo yezimbambo ne-pelvis iyashintsha engxenyeni yesibili yokuphindaphinda, futhi amandla agxilwe entanyeni noma emhlane ophansi.
- Imbangela engaba khona
- Uzamile ukugcina umfutho wesisu uma usudalwe kuyo yonke isethi, noma ubambe umoya isikhathi eside kakhulu.
- Indlela yokulungisa
- Setha kabusha ukuphefumula kwakho kafushane endaweni ephephile ngokuphindaphinda ngakunye bese uqeda isethi uma ukuqondanisa kungabuyi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Beka ukuzinza nobubanzi kuqala
Yehlisa umthwalo, yehlisa amahlombe akho, futhi usebenzise kuphela ububanzi lapho indololwane yakho ihamba khona ngaphezu kwesandla sakho. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo.
Kancane kancane Khuphula inani lokuphindaphinda nokulayisha
Gcwalisa inani lokuphindaphinda kuqala bese ukhuphula umthwalo ngezinyuso ezincane kakhulu. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yehlisa umthwalo, yehlisa amahlombe akho, futhi usebenzise kuphela ububanzi lapho indololwane yakho ihamba khona ngaphezu kwesandla sakho. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Gcwalisa inani lokuphindaphinda kuqala bese ukhuphula umthwalo ngezinyuso ezincane kakhulu. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
Isingeniso
6~12 izikhathi × 3~4 amasethi
Gcina ukuma kuyafana kuzo zonke izimpinda, ushiye izimpinda ezi-2 kuye kwezingu-3.
Ikhono
6~12 izikhathi × 3~4 amasethi
Engeza ukumisa isikhashana noma ukwehla kancane, kodwa buyela esinyathelweni sangaphambilini ngemva komnyakazo wokunxephezela.
- Gcwalisa inani lokuphindaphinda kuqala, bese ukhuphula umthwalo ngokunyuka okuncane kakhulu
- Uma ubuhlungu bukhula endaweni efanayo noma ukungakhululeki kwamalunga kuhlala kuze kube iseshini elandelayo, yehlisa umthwalo kanye nenani lamasethi amasonto onke.
- Beka kuqala ukuqondanisa, ukubuyisela okulawulwayo, nobubanzi obungenabuhlungu ngaphezu kwenani lokuphindaphinda.
Imibuzo evame ukubuzwa
Yiluphi uhlobo lokunyakaza okufanele ngilusebenzise?
Sebenzisa ngezinga ongakwazi ukuzwa ngalo ukungezwani kusisipha okuhlosiwe futhi ugcine i-torso nokuvumelana kwamalunga. Uma umklomelo uvela endaweni ejulile noma ephakeme, iphoyinti elingaphambili liwububanzi bamanje obusebenzayo.
Ngingasikhulisa nini isisindo noma izinga lobunzima?
Gcwalisa inani lokuphindaphinda kuqala bese ukhuphula umthwalo ngezinyuso ezincane kakhulu. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
