Isakhiwo seSisekelo esiyisisekelo seMbuyiselo, ama-Efa, nama-Biceps
Umugqa owodwa wesigqoko sezingalo ukuhlanganisa okuhle kunoma yikuphi ukuvivinya umzimba . Lokhu kuhamba kuhloswe emuva, emuva kwamaphesenti, amahlombe, ama-biceps, nezinyathelo ngenkathi kuthuthukiswa ukuqiniswa komgogodla.
Iqembu eliyinhloko lemisipha lisebenza ngesikhathi sokungena kwesigcawu esisodwa se-latissimus dorsi (amalitha). Uhlanganisa konke emuva, amahlombe, kanye nezingalo (trapezius, rhomboids, teres ezincane nezincane, i-deltoids, i-infraspinatus, i-biceps, i-brachialis, i-brachioradialis, ngisho nama-pecs).
Ngokugxila engxenyeni eyodwa ngesikhathi, ungakwazi ukuhlukanisa ama-lats futhi uphakamise isisindo esiphakeme kunesikhathi se-classic barbell row . Ngokubeka isandla sakho samahhala ethangeni lakho, noma enye indawo esitelele, uyakwazi futhi ukuphakamisa isisindo esingaphezu kwesisindo, kodwa khumbula ukuthi umgomo womugqa owodwa wesigcawu ukufinyelela ububanzi obuhamba phambili bokuhamba kunokumane uphakamise izisindo ezinzima.
Ukugcina isandla sakho samahhala sisekelwa ethangeni lakho kukunika ukusekela okwanele ukusiza ukuqinisela umgogodla wakho nomzimba ophezulu, futhi kukuvumela ukuba ugxile ekunyameni okuhamba kancane, okulawulwayo. Kodwa-ke, ungaphakamisi isisindo esikhulu uma uqala lo msebenzi noma ungathola ukuthi ugxile kuphela kumaqanda futhi unganaki imisipha encane yokuzinza. Qala ngesisindo sokukhanya nokuphindaphindiwe okuphindaphindiwe (phakathi kwamashumi ayishumi neshumi nanhlanu), bese ucindezela amahlombe ngesikhathi sokuhamba ukuze uthole amahlombe kanye ne-rhomboids ukudubula.
Ngemuva kokuthi uqonde ukunyakaza okuyisisekelo ngokusebenzisa uhla olugcwele lokunyakaza, engeza isisindo bese wehlisa inani lokuphindaphinda.
Indlela Yokwenza I-One Arm Dumbbell Row
Isikhundla esilungele
- Qala ngezinyawo ezinqeni kude.
- Bamba isidumbu ngakwesandla esisodwa.
- Thatha isinyathelo esisodwa emuva endaweni yokuhlala.
- Gcina umlenze wangaphambili ugobile ngamadolo ngokuhambisana ne-ankle, futhi ugcine umlenze ongemuva uqondile.
- Hlala kancane kancane, futhi uphinde ubeke isandla sakho samahhala esikhwameni sakho phambili (njengoba kufanekiselwe).
Ukuqalisa ukuhamba
- Qinisekisa ingqikithi yakho ngokucindezela inkinobho yakho yesisu ekuqondeni umgogodla wakho.
- Yehlisa isithundu kuya phansi kuze kube yilapho usenezela ngokugcwele ehlangothini.
- Gcina ukuhleleka okufanelekile emahlombe akho nasezintweni.
- Londoloza ukuhleleka okufanelekile emuva. Gwema ukugoqa noma ukugubha umgogodla we-lumbar.
- Qala ukunyuka okuphezulu kwe-dumbbell ngokuqala ukugxilisa ihlombe lakho emgodleni wakho bese uphakamisa isisindo sakho esivumelwaneni sakho ngokushayela ibhodlela lakho etafuleni.
Ukuqedela i-Movement
- Gcina i-elbow yakho eduze nomzimba wakho njengoba idlula izimbambo.
- Cindezela ihlombe lakho elibhekene nendawo yangemuva emuva (ukuthenga isivumelwano se-rhomboids).
- Ekupheleni kokunyakaza, i-dumbbell kufanele ihambisane nesifuba sakho nesigqoko sakho kufanele sikholele ekubhekeni.
- Qinisekisa ukuthi ugcine ukuhleleka okuhle ngomgogodla, emahlombe, nasezinkalweni.
- Phinda inombolo efanele yokuphindaphinda.
- Shintsha izinhlangothi bese uphinda inombolo efanayo yokuphindaphindiwe ngengalo ehlukile.
- Yenza amaqoqo angu-2-3 wokuvivinya umzimba, ngokuphumula komzuzu owodwa phakathi kwamasethingi.
- Ukwengeza, ungenza isethi eyodwa njengengxenye yesimiso sokuqeqesha isifunda .
Amathiphu namacebiso
- Hambisa i-shoulder blade, hhayi ingalo, ukuqala umugqa.
- Gcina i-elbow eduze nomzimba njengoba idlula insimu yomhlanga.
- Gcina umhlane wakho wezintambo kanye namadolo aguqe kancane kulo lonke ukuhamba.
- Gwema ukushaya isisindo noma ukuguqula umgogodla namahlombe. Uma wenza lokhu, kungenzeka ukuthi usebenzisa isisindo esiningi kakhulu.
Ukuqhubekela phambili kokuzivocavoca
- Ukwandisa isisindo se-dumbbell.
- Khulisa inani lokuphindaphinda.
- Linganisa isandla sakho samahhala kwibhola yokuzinza esikhundleni sokusebenzisa umlenze wakho wangaphambili ukusekela. Lokhu akukona nje kuphela ubunzima bokuzivocavoca, kodwa futhi kuhlanganisa imisipha encane yokuzinza emzimbeni wonke, izingalo, namahlombe.
- Hambisa phambili ekuqhumeni phezulu nge-lat row practice .
- Engeza okunye okunye okubuyayo kanye nokuqeqeshwa okuyinhloko kokuqinisa umzimba wokuzivocavoca umzimba ophelele futhi olinganiselayo.