Z-PRESS
Umshini wokunyathelisa ohlezi osezingeni eliphezulu oqeda ukushayela umlenze ukuhlola imingcele yamandla ehlombe nokulawula okuyisisekelo
Hlala phansi imilenze yakho yelulwe iqonde phambi kwakho. Hlala mude futhi ubambe i-barbell ekuphakameni kwe-collarbone endaweni yokubeka ngaphambili. Bopha umgogodla wakho kanye ne-abs ngokuqinile ukuze ugcine i-torso yakho inganyakazi. Exhale njengoba ucindezela ibha phezulu phezulu. Gwema ukuncika emuva noma ukuvumela imilenze yakho isuke phansi. Yima kancane phezulu, bese wehlisa kancane ibha emuva endaweni yokuqala ngaphansi kokulawula okugcwele.
- Imisipha eyinhloko
- I-Anterior Deltoid · Core
- Imisipha esekelayo
- Lateral Deltoid · Triceps Brachii · Upper Back
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- I-Push eqondile
Ingabe kufanele ngigcine imilenze yami iqondile?
Yebo, ukwelula imilenze phansi yikho okuyenza i-Z-press. Uma ama-hamstrings akho aqinile, ukwandisa ukuma kwakho kungasiza.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-5 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukumisa nokuma
Hlala phansi ukhiphe imilenze. Bamba i-barbell ibe banzi kancane kunobubanzi behlombe bese uyibeke esifubeni sakho esingaphezulu.
- 2
I-Brace futhi uqondanise
Isifuba phezulu nangemuva. Dala ingcindezi enkulu yangaphakathi ukuze uvimbele i-torso yakho ukuthi isuke iye emuva noma iye phambili.
- 3
Ukucindezela okuqondile okuqinile
Shayela ibha phezulu usebenzisa amandla amahlombe nezingalo zakho kuphela. Akukho ukushayela emlenzeni okungenzeka lapha.
- 4
Khiya bese udlulela phambili
Nweba ngokugcwele izingalo zakho bese usunduza ikhanda lakho phambili kancane ukuze uqondanise ibha nomgogodla wakho phezulu.
- 5
Imbuyiselo elawulwayo
Yehlisa kancane ibha emuva kumakholomu akho ngenkathi ugcina i-torso eqinile eqondile.
STRICT PRESSING MECHANICS
Umfutho we-Zero, amandla amsulwa
I-Z-press isivivinyo esiphezulu sokucindezela oomakhenikha ngoba akwenzeki 'ukukopela'. Emshinini wokunyathelisa omile, kulula ukusebenzisa idolo noma i-hip drive, kodwa ukuhlala phansi kuphoqa ama-deltoid ukuthi enze u-100% womsebenzi.
Ngaphezu kwalokho, iqolo eliphansi kanye nesisu kumele kusebenze isikhathi esengeziwe ukuze kugcinwe umlenze umile. Uma ungakwazi ukugcina iqolo eliqondile, ngokuvamile likhomba ukuntuleka kokuhamba kwesifuba noma ama-hamstrings aqinile, okwenza i-Z-press ibe ithuluzi lokuxilonga kanye nomakhi wamandla.
RANGE, LOAD & TEMPO
Khetha ububanzi nokulayisha okugcina i-Z-Press iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-deltoid yangaphambili · i-core ekhiqiza ukunyakaza kuyilapho i-lateral deltoid · triceps brachii · i-upper back isekela ukuqondanisa okufanayo kusukela ekuphindaphindweni kokuqala kuya 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 i-Z-Press kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu bamalunga.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukuncika ngokweqile
- Lokho okubonayo
- I-torso ihlehla kude kakhulu njengoba isisindo sikhuphuka.
- Imbangela engaba khona
- Ukuntuleka kwamandla ayisisekelo noma ukuhamba okulinganiselwe kwehlombe.
- Indlela yokulungisa
- Yehlisa isisindo futhi ugxile ekugcineni umgogodla wakho umile. Umgomo uwukucindezela ngaphandle kokudinga i-backrest.
Ukuguqa amadolo noma ukuphakamisa imilenze
- Lokho okubonayo
- Amadolo ayavela noma izithende ziphakamise phansi ngesikhathi sokucindezela.
- Imbangela engaba khona
- Ukusabela okungokwemvelo ukuzama nokwenza umfutho.
- Indlela yokulungisa
- Shayela imilenze yakho phansi bese ugoba ama-quad akho ukuze uqinise umzimba wakho ophansi endaweni.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Dumbbell Z-Press
Sebenzisa ama-dumbbell ukuze uvumele indlela yengalo nehlombe engokwemvelo futhi ulungise ukungalingani kwezinhlangothi kuya kolunye.
I-Single-Arm Dumbbell Z-Press
Cindezela ngengalo eyodwa ukuze ukhulise isidingo esiphikisana nokujikeleza kumongo.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
I-Z-press iyintandokazi phakathi kwabaphakamisi be-elite. Uma ufuna ukuthatha amandla akho aphezulu uwayise kwelinye izinga, yile ndlela.
Imvamisa
1 isikhathi ngeviki
Ukunyakaza kokukhathala okuphezulu okusetshenziswa kangcono njengokuhluka komshini wakho wokuqala.
Ivolumu
3-4 amasethi we-6-10 reps
Gcina ifomu eliqinile; uma i-back round yakho, isethi iphelile.
- Ungalinge uvumele umhlane wakho ugobe noma uzungeze.
- Nweba imilenze yakho ibe banzi ukuze udale isisekelo esiqinile sokusekela.
- Sebenzisa umoya wakho ukuze ugcine ingcindezi eqinile.
Imibuzo evame ukubuzwa
Kungani ibizwa ngokuthi i-Z-press?
Iqanjwe ngeqhawe elidumile u-Zydrunas Savickas, owaduma ukunyakaza emibuthanweni yamandla.
