WRIST CURL
I-Wrist Curl: Sekela ingalo ngokuphelele futhi uhambe esihlakaleni esikhundleni sokuphakamisa indololwane.
Ekuqaleni, khetha ukumelana ongakwazi ukukulawula ngezihlakala zakho, njengebha engenalutho, ibha elula, noma ama-dumbbells. Beka yonke ingalo yakho ebhentshini noma ethangeni, isihlakala sakho kuphela silenga phezu konqenqema. Uma izindololwane zakho zixega, yehlisa isisindo noma ukhuphule ibanga lakho lokusekela. Homa futhi kancane uqondise izihlakala zakho ukuze ibha yehle kancane ibheke eminweni yakho. Uma ingalo yakho iphakanyisiwe noma indololwane yakho iqhutshelwa phambili, yehlisa uhla lwakho lokunyakaza. Misa ukuphindaphinda uma uzwa ubuhlungu obubukhali noma ukuba ndikindiki ngaphambili kwesihlakala sakho. Yehlisa isisindo futhi usekele izingalo zakho zibe banzi. Uma indololwane inyakaza kuqala kunesihlakala, setha kabusha ukuphindaphinda. Inkomba ebalulekile: Sekela ingalo ngokuphelele futhi uhambe esihlakaleni esikhundleni sokuphakamisa indololwane.
- Imisipha eyinhloko
- I-Wrist Flexors
- Imisipha esekelayo
- Ukuguquguquka kweminwe, iziqinisi zengalo yangaphambili
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- I-Wrist Flexion
Ingabe kufanele ngigoqe ibha eminweni yami?
Hambisa kancane isihlakala sakho ngesandla sakho samahhala endaweni yokusekela ukuze ufunde ububanzi nokulungiswa kwengalo ngaphandle kokuphatheka kabi. Homa futhi kancane uqondise izihlakala zakho ukuze ibha yehle kancane ibheke eminweni yakho. Uma ingalo yakho iphakanyisiwe noma indololwane yakho iqhutshelwa phambili, yehlisa uhla lwakho lokunyakaza. Misa ukuphindaphinda uma uzwa ubuhlungu obubukhali noma ukuba ndikindiki ngaphambili kwesihlakala sakho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ilungiselela ibha yokukhanya nendawo yokusekela ezinzile
Ekuqaleni, khetha ukumelana ongakwazi ukukulawula ngezihlakala zakho, njengebha engenalutho, ibha elula, noma ama-dumbbells. Beka yonke ingalo yakho ebhentshini noma ethangeni, isihlakala sakho kuphela silenga phezu konqenqema. Uma izindololwane zakho zixega, yehlisa isisindo noma ukhuphule ibanga lakho lokusekela.
- 2
Bamba intende yesandla ibheke phezulu
Bamba ibha ngezandla zombili, izintende zibheke phezulu. Ungaqala ngokuthi ibha iphumule kancane eminweni yakho kunokuba maphakathi nezandla zakho, kodwa gcina ukulawula ngezithupha zakho neminwe ukuze ungadedeli ngokuphelele iminwe yakho.
- 3
Yehlisa kancane isihlakala sakho
Homa futhi kancane uqondise izihlakala zakho ukuze ibha yehle kancane ibheke eminweni yakho. Uma ingalo yakho iphakanyisiwe noma indololwane yakho iqhutshelwa phambili, yehlisa uhla lwakho lokunyakaza. Misa ukuphindaphinda uma uzwa ubuhlungu obubukhali noma ukuba ndikindiki ngaphambili kwesihlakala sakho.
- 4
Goqa kancane ngeminwe nesihlakala
Jikisela ibha emuva ezintendeni zezandla zakho ngeminwe yakho, bese uphakamisa ibha ngokunwebeka kwezihlakala zakho. Ungaphakamisi izindololwane noma amahlombe akho; vele ushintshe i-engeli eyenziwe ngemuva kwesandla sakho nengalo yakho. Phezulu, ungagobi isihlakala sakho ngokweqile.
- 5
Buyela endaweni yokuqala ngesivinini esifanayo
Exhale, buyisela izihlakala zakho eduze nokungathathi hlangothi, bese uqala ukwehla okulawulwayo futhi. Ungafaki irep yakho elandelayo nge-kickback, futhi uqinisekise ukuthi ububanzi bokunyakaza kwezihlakala zakho kanye nokutsheka kwebha akushintshi kakhulu.
UKUSEKELWA NGAPHAMBILI
Ingalo kumele ime ukuze isihlakala sinyakaze
Kuma-curls esihlakaleni, lapho izingalo zangaphambili ziphakanyiswa ebhentshini noma emathangeni, ukuguquguquka kwendololwane nokunyakaza kwehlombe kuyabandakanyeka ekuphakamiseni ibha. Lokhu kwenza kube nzima ukuzwa ukuguquguquka kwesihlakala, kanye nezinga lokuphinda ukunyakaza ngesisindo esifanayo liyashintsha. Beka isekelo ngaphambi nje kwelunga lesihlakala, futhi ulivikele ngokunethezeka ukusuka maphakathi nengalo ukuya endololwaneni.
Uma iphuzu lokusekela likude kakhulu, izindololwane zakho zingase zicindezeleke noma izihlakala zakho zingase zigobe kakhulu. Okokuqala, hlola ngesandla esingenalutho ukuthi ungakwazi ukuhambisa isihlakala sakho phansi futhi phezulu kusuka kokungathathi hlangothi, ushiye igebe elincane kuphela phakathi kokuphela kwengalo nesihlakala.
Iphuzu elibalulekile: Indlela ozoyisebenzisa ngaso leso sikhathi: “Hlala ingalo yakho → gingqa ngeminwe → goqa isihlakala kuphela”
GRIP & RANGE
Ibuyisela ibha eminweni ukuze igcine ukunyakaza kwengalo
Ukushintsha ibha kancane uye eminweni engezansi kungakha ingxenye ende yokunwebeka kwesihlakala. Nokho, uma ibha ishelela ezihlokweni zeminwe yakho bese uhluleka ukuyilawula, uzogoba izihlakala ngokushesha futhi uyibambe. Sebenzisa kuphela ububanzi obushiya ibha ezandleni zakho ngokuphindaphinda ngakunye, futhi uma ukubamba kwakho kungazinzile, yehlisa isisindo ngaphambi kobubanzi bokunyakaza.
Phezulu, kubaluleke kakhulu ukugcina izingalo zakho ziqinile kunokusonga izihlakala zakho phezulu ngangokunokwenzeka. Uma ingaphambili lesihlakala sakho licindezelwe noma amalunga akho aqinile, yehlisa kancane ububanzi obungaphezulu futhi ugcine ibanga eliphansi elihamba kancane. Ukwehlisa ukujula akuhlali ukuphindaphinda okungcono.
LOAD&TEMPO
Izingxube zokunyakaza kwengalo ziyahlehla kalula ngisho nezinsimbi ezincane
Njengoba izihlakala zingamalunga amancane, asikho isidingo sokusebenzisa isisindo esifanayo njengoba ubungenza kuma-curl ama-barbell noma imigqa. Uma kufanele unyakazise i-torso yakho noma uphakamise izindololwane zakho ukuze uqhubeke nokuphindaphinda kwakho, leso sisindo asifaneleki ama-curls esihlakaleni. Ngisho nokumelana nokukhanya, ungakwenza kucace ngokuma ngezansi, ubuyisele ibha eminweni yakho, futhi ugobe izihlakala zakho kuphela.
Uma usebenzisa ijubane elizinzile cishe imizuzwana emi-2 lapho wehlisa, kuzoba lula ukuqaphela lapho ibha ishelela ezandleni zakho nanoma yikuphi ukungaphatheki kahle ezihlakaleni zakho. Ukwehlisa ijubane akusho ukuthi kufanele ubekezelele ubuhlungu. Uma uzwa ubuhlungu bamalunga, ukuba ndikindiki, noma izinguquko ekuzweni, yima ngokushesha futhi uhlole imbangela.
KEY MOVEMENT CUE
Sekela ingalo ngokuphelele futhi uhambe esihlakaleni esikhundleni sokuphakamisa indololwane.
Le nkhomba inika ama-flexible esihlakala indlela ephindaphindwayo kuyilapho iziguquli zeminwe, iziqinisi zengalo zangaphambili zisekela isikhundla. 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: Sekela ingalo ngokuphelele futhi uhambe esihlakaleni esikhundleni sokuphakamisa indololwane.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Phakamisa izindololwane zakho ukuze udonsele ibha phezulu
- Lokho okubonayo
- Ekuphindaphindweni ngakunye, izingalo ziyaphakama zisuka ebhentshini futhi izindololwane zigobile.
- Imbangela engaba khona
- Isisindo singaba nzima kakhulu ukusilawula ngesihlakala sakho nje, noma indawo yokusekela ingase ingazinzi.
- Indlela yokulungisa
- Yehlisa isisindo futhi usekele izingalo zakho zibe banzi. Uma indololwane inyakaza kuqala kunesihlakala, setha kabusha ukuphindaphinda. Inkomba ebalulekile: Sekela ingalo ngokuphelele futhi uhambe esihlakaleni esikhundleni sokuphakamisa indololwane.
Yehlisa ibha ize ishiye ezandleni zakho
- Lokho okubonayo
- Ibha ihlwithwa ngokushesha kusuka phansi futhi izihlakala zigobeka kungazelelwe.
- Imbangela engaba khona
- Ngicabanga ukuthi uhla olukhudlwana lokunyakaza luhlala lusebenza kangcono, noma uma ingcindezi yokubamba inganele.
- Indlela yokulungisa
- Yima endaweni lapho ungakwazi ukulawula ibha ngesithupha nangeminwe. Ububanzi obungenabuhlungu besihlakala bubalulekile.
Ukugoqa isihlakala okweqile phezulu
- Lokho okubonayo
- Phezulu, ingemuva lesandla nengalo yenza i-engeli emqansa futhi ingaphambili lelunga licindezelwe.
- Imbangela engaba khona
- Lokhu kungenxa yesifiso sokwenza ukufinyela kube kukhulu noma kunesisindo eseqile.
- Indlela yokulungisa
- Phakamisa isihlakala sakho kuphela lapho sigoba khona kahle, futhi ungaliphusheli ilunga lize lingene.
Nyakazisa izingalo namahlombe akho
- Lokho okubonayo
- I-torso iya emuva naphambili futhi indlela yebha ilandela umkhondo wengalo yonke kunesihlakala.
- Imbangela engaba khona
- Kunezimo eziningi lapho ukukhathala ekugcineni kwesethi kuxazululwa ngokuhlehla.
- Indlela yokulungisa
- Misa ama-reps noma wehlise isisindo. Noma kunohlu oluncane lokunyakaza, ukuphindaphinda okubandakanya ukuhambisa isihlakala kufaneleka kakhulu.
Cabanga ukungakhululeki njengophawu olujwayelekile lokunyakaza kwengalo
- Lokho okubonayo
- Ubuhlungu obubukhali, ukunkenketha, noma i-paresthesia esihlakaleni esiqhubeka kuze kube usuku olulandelayo.
- Imbangela engaba khona
- Ungase ungakwazi ukuhlukanisa phakathi kokukhathala kwemisipha nokucasuka kwamalunga noma kwemizwa.
- Indlela yokulungisa
- Yima ngokushesha futhi ucabange kabusha ububanzi bokusebenza nomthwalo. Uma izimpawu ziqhubeka noma unesimo esivele sikhona sesihlakala noma indololwane, thintana nochwepheshe bezempilo abaqeqeshiwe.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukunwebeka kwesandla esingenalutho
Hambisa kancane isihlakala sakho ngesandla sakho samahhala endaweni yokusekela ukuze ufunde ububanzi nokulungiswa kwengalo ngaphandle kokuphatheka kabi.
I-curl yesihlakala ye-dumbbell ekhanyayo
Yenza isandla esisodwa ngesikhathi ukuze ulungise kalula i-angle yesihlakala kanye nengcindezi yokubamba. Qala ngenani elifanayo lokuphindaphinda ohlangothini ngalunye.
I-Barbell noma i-Easy Bar Wrist Curl
Sebenzisa ibha yokukhanya kuphela uma indlela yesandla izinzile futhi ibha ingatsheki.
Engeza umthwalo okhuphukayo noma ukuphindaphinda
Engeza inani elincane lesisindo noma ukuphindaphinda kuphela lapho umphambili uhlala endaweni yokusekela kukho konke ukuphindaphinda futhi kungekho buhlungu.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Hambisa kancane isihlakala sakho ngesandla sakho samahhala endaweni yokusekela ukuze ufunde ububanzi nokulungiswa kwengalo ngaphandle kokuphatheka kabi. Yenza isandla esisodwa ngesikhathi ukuze ulungise kalula i-angle yesihlakala kanye nengcindezi yokubamba. Qala ngenani elifanayo lokuphindaphinda ohlangothini ngalunye.
Phinda
10–15
Ibanga lapho isihlakala kuphela esingahamba khona ngesivinini esifanayo
Isethi
2–3
Hlola isimo sokululama okungenani usuku olulodwa ngemva kokujima kwengalo yengalo
Imvamisa
1–2 izikhathi ngeviki
Icabangela inani eliphelele lokuzivocavoca kokudonsa kanye nokuqeqeshwa kokubamba ndawonye
- Engeza kuphela imithwalo emincane noma izimpinda kuseshini elandelayo uma usuqede zonke izimpinda ngaphandle kobuhlungu emalungeni akho esihlakala.
- Uma ibha iqala ukuncika ohlangothini olulodwa noma izingalo zakho zangaphambili ziqala ukuphakama, qedela leyo sethi bese wehlisa isisindo sesethi elandelayo.
- Ukukhathala kokubambelela kanye nobuhlungu obuhlangene kuhlukile. Uma uzwa ukuluma, ukuba ndikindiki noma ubuhlungu obubukhali, ungaphindi.
Imibuzo evame ukubuzwa
Yikuphi okungcono, ama-dumbbell noma ama-barbell?
Ama-dumbbell alula angaba lula ukufunda i-engeli yesihlakala esisodwa, futhi ama-barbell alula noma amabha alula angaba usizo ukuzijwayeza indlela efanayo kuzo zombili izandla. Ukuqondanisa isihlakala esingenabuhlungu kubalulekile kunoma yiliphi ithuluzi.
Ngingakwazi ukuqhubeka noma ngizwa ingalo yami ivutha?
Engeza inani elincane lesisindo noma ukuphindaphinda kuphela lapho umphambili uhlala endaweni yokusekela kukho konke ukuphindaphinda futhi kungekho buhlungu.
