ZOTTMAN CURL
I-Zottman Curl: Khonza izintende zibheke phezulu, zungezisa ukuze ubambe izintende ezibheke phansi phezulu, futhi ulawule sonke isigaba sokwehlisa.
Lungisa indawo yengalo engenhla ngesihlakala sihambisane nengalo. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala. Songa izandla zakho phezulu, ubhekise izintende zakho phansi phezulu bese uzehlisela ezingalweni zakho kancane kancane. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa. Yehlisa isisindo futhi ufinyelele, gcina ingalo engenhla endaweni eyodwa bese uhambisa ingalo kuphela Iphuzu Lokhiye: Goqa izintende zibheke phezulu, zungezisa ukuze ubambe izintende ezibheke phansi phezulu, futhi ulawule sonke isigaba sokwehlisa.
- Imisipha eyinhloko
- I-Biceps brachii, i-brachii noma i-triceps
- Imisipha esekelayo
- I-Brachioradialis, ama-flexible forearm and extensors
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukunwebeka kwendololwane/ukunweba kanye nokulawula ingalo yangaphambili
Ngabe nabaqalayo bangakwazi ukwenza ama-curls e-Zottman?
Yehlisa isisindo futhi ufinyelele, gcina ingalo engaphezulu endaweni eyodwa futhi unyakaze umphambili kuphela. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Songa izandla zakho phezulu, ubhekise izintende zakho phansi phezulu bese uzehlisela ezingalweni zakho kancane kancane. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa amaphuzu okusekela nezinto zokusebenza
Lungisa indawo yengalo engenhla ngesihlakala sihambisane nengalo. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala.
- 2
Ukudala i-torso nokuqondanisa ngokuhlanganyela
Gqoka izimbambo kanye ne-pelvis ukuvimbela ukuhlehla komzimba. Gwema ukufaka amandla angenasidingo entanyeni nasemhlathini wakho.
- 3
Ukwenza i-Zottman curl operation
Songa izandla zakho phezulu, ubhekise izintende zakho phansi phezulu bese uzehlisela ezingalweni zakho kancane kancane. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
- 4
Hlala uqaphile bese uyabuya
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 nokunyakaza kwe-Zottman curl
Izimbambo ne-pelvis kugqithene ukuvimbela ukuhlehla kwe-torso. Lokhu kuqondanisa kufanele kugcinwe ukuze imisipha emikhulu isebenzise amandla futhi amalunga amancane angatholi ukucindezeleka okungadingekile.
Songa izandla zakho phezulu, ubhekise izintende zakho phansi phezulu bese uzehlisela ezingalweni zakho kancane. Kungumqondo omuhle ukuthatha izithombe ngaphambili noma ohlangothini ukuze uhlole ukuthi ukuma kwe-torso kanye ne-joint trajectory akushintshi ekuqaleni nasekupheleni.
Iphuzu elibalulekile: Cabanga ukuzama ngaso leso sikhathi: “Gcina ingalo yakho engaphezulu imile nesihlakala sakho ngendlela eqondile ngengalo yakho.”
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 isigaba sokwehlisa silawulwa imizuzwana engu-2-3. Uma ungakwazi ukugcina i-trajectory efanayo kuze kube yimpinda yokugcina, yehlisa isisindo noma inombolo yezimpinda.
KEY MOVEMENT CUE
I-Curl izintende zibheke phezulu, zungezisa ukuze ubambelele phansi kwezandla phezulu, futhi ulawule sonke isigaba sokwehlisa.
Le nkhomba inika i-biceps brachii, i-brachii noma i-triceps indlela ephindaphindwayo kuyilapho i-brachioradialis, ama-flexible forearm and extensors isekela 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 lokuzilolonga: Gola izintende zibheke phezulu, zungezisa ukuze ubambelele phansi kwezandla phezulu, futhi ulawule sonke isigaba sokwehlisa.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-Zottman Curl: Ukwandisa ububanzi ngaphandle kokuqondanisa
- Lokho okubonayo
- Izihlakala zigobile futhi izindololwane ziya emuva naphambili
- Imbangela engaba khona
- Ukukhathala sekunqwabelene, noma umthwalo, isivinini, kanye nebanga lokusebenza kukhulu kuneleveli yobuchwepheshe yamanje.
- Indlela yokulungisa
- Yehlisa isisindo futhi ufinyelele, gcina ingalo engenhla endaweni eyodwa bese uhambisa ingalo kuphela Iphuzu Lokhiye: Goqa izintende zibheke phezulu, zungezisa ukuze ubambe izintende ezibheke phansi phezulu, futhi ulawule sonke isigaba sokwehlisa.
I-Zottman Curl: 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 oyiqondiwe yezimpinda.
- Indlela yokulungisa
- Nikeza imizuzwana engu-2-3 ukuze uthole ukubuyisela, bese uphinda umise indawo yokuqala ngaphambi kokuqala impinda elandelayo.
I-Zottman Curl: Ukulahlekelwa ukuphefumula kanye nokungezwani komzimba
- Lokho okubonayo
- Indawo yezimbambo ne-pelvis iyashintsha engxenyeni yesibili yokuphindaphinda, futhi amandla agxile entanyeni noma emhlane ophansi.
- Imbangela engaba khona
- Ngazama ukugcina ukucindezela kwesisu kulo lonke isethi noma ngibambe umoya wami isikhathi eside kakhulu.
- Indlela yokulungisa
- Setha kabusha umoya wakho 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 isisindo futhi ufinyelele, gcina ingalo engaphezulu endaweni eyodwa futhi unyakaze umphambili kuphela. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo.
Kancane kancane Khuphula inani lokuphindaphinda nomthwalo
Ngemva kokuzuza ukwehla okulawulwa ngokugcwele, kancane kancane khulisa inani lokuphindaphinda noma umthwalo. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yehlisa isisindo futhi ufinyelele, gcina ingalo engaphezulu endaweni eyodwa futhi unyakaze umphambili kuphela. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Ngemva kokuzuza ukwehla okulawulwa ngokugcwele, kancane kancane khulisa inani lokuphindaphinda noma umthwalo. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
Isingeniso
8~15 izikhathi × 3~4 amasethi
Gcina ukuma okufanayo kukho konke ukuphindaphinda, ushiye izimpinda ezi-2-3.
Ikhono
8~15 izikhathi × 3~4 amasethi
Engeza ukumisa isikhashana noma ukwehla kancane, kodwa buyela esinyathelweni sangaphambilini ngemva komnyakazo wokunxephezela.
- Uma usulawule ukwehla ngokugcwele, kancane kancane wandise inani lokuphindaphinda noma ukulayisha.
- 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?
Ngemva kokuzuza ukwehla okulawulwa ngokugcwele, kancane kancane khulisa inani lokuphindaphinda noma umthwalo. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
