Indlela Yokwenza I-Dumbbell Overhead Press

Ukuzivocavoca kwama-Eyers and Triceps

Umshini wephephandaba ophezulu we-dumbbell ukwandisa amandla kuwo wonke amahlombe futhi uhlanganisa umgomo wokuzinza. Kungenziwa ngesikhundla sokuhlala noma sokuma, futhi ngezingqungquthela ezigcinwe ngokuzenzekelayo emahlombe noma zijikelezwe ngokubamba izintambo. Isikhundla sokuhlala sisiza ukuzinza emuva , kanti isikhundla sokuma sisebenza ububanzi bemisipha.

1 - Izinzuzo ze-Dumbbells

Abantu abaningi bafunga uNautilus nemishini efanayo ukuze baqeqeshe amandla. Futhi kungani? Le mishini ihlukanisa imisipha ngayinye futhi ikhuthaza ifomu elifanele. Ngakho kungani ama-gyms ehlupha ukunikeza izisindo zamahhala nezigqila ngaphandle kwemishini?

I-Dumbbells inikeza izinzuzo eziyingqayizivele. Okokuqala, bayakwazi ukukhokhela abantu abajabulela ukuphuma ekhaya, esikhundleni sokuthi noma ngaphezu kwezigubhu. Ngaphezu kwalokho, ama-Dumbbells ahlukahlukeneyo: angasetshenziselwa izinhlobo ezahlukene zokuqeqeshwa kwamandla ahlukene. Okokugcina, izidumbu zifuna abaqeqeshi bamandla ukuba bafunde ukuqeqeshwa okufanele.

2 - Ukwenza i-Dumbbell Overhead Press

1. Hlala uqondile futhi ugcine emuva ngqo.
2. Bamba isikhonkwane ngakwesinye isandla emahlombe ane-grip. Izindwangu kufanele zibe ngaphakathi nangama-knuckles abheke phezulu.
3. Phakamisa izisindo ezingaphezulu kwekhanda ekuhambeni okulawulwayo , uqinisekise ukuthi awugudli izingalo phezulu futhi ucindezele umhlanganiso we-elbow. Misa okwesikhashana phezulu kokunyakaza.
4. Exhale njengoba uqhubekela phezulu.
5. Buyisela amahlombe emahlombe.

Okukhethwa kukho: Izingalo ezihlukile, ukucindezela omunye nomunye, esikhundleni sezingalo zombili ngesikhathi esisodwa.

3 - Ukwenza i-Dumbbell Overhead Press

Ngenkathi umshini wokumisa phezu kwekhanda kuhamba phambili, ungenza ukuhamba okufanayo ngokuhlezi. I-press ephezulu ye-dumbbell press ithimbisa ukuzinza okuyinhloko, okwenza kube yindlela engcono kakhulu kubantu abaqala ukuqeqeshwa kwamandla. Kungaba futhi inketho enhle kubantu abanezinkinga emuva noma ukulimala.

Ukuqedela lo msebenzi, vele uhlezi ebhentshini (owodwa onokusekela emuva ungcono). Bese ulandela izinyathelo 2-5 ngaphezulu, noma ukhethe okunye okukhethwa kukho kwengalo yesikhathi.

4 - Yini Okumele Uyazi Ngayo I-Dumbbell Overhead Press

Lokhu kusebenza kungenziwa ukuhlezi, ukuma, ngezikhali ezithinta ezinye noma ngokubamba izintambo lapho izintende ziphendukele khona ebusweni bakho. Ukwenza ucingo oluphezulu lwe-dumbbell esimweni sokuma kumgqugquzela ukuzinza ngokudinga ukulingana okuningi ukuze kwenziwe. Ukusebenzisa i-barbell kuyindlela eyengeziwe.

Ukuze uvikeleke, gcina imhlane yakho iqondile ngaso sonke isikhathi, futhi ungagcini umhlane wakho ophansi ngokweqile ngenkathi uphakamisa izimbongolo ngaphezulu. Ukweqa ngokweqile emhlane ongaphansi kungaba uphawu lokuthi isisindo sakho sinzima kakhulu. Shift ukuya kwesisindo sokukhanya ukujwayela ukubeka isikhala sakho endaweni ephephile futhi uthuthuke kwisisindo esikhulu.

Lezi zeluleko zingakusiza uhlale uphephile ngenkathi ukwakha amandla:

• Ukuze uzinze ngokwengeziwe, gcina amahlombe phansi futhi ubuyele ngesikhathi sokucindezela.
• Ungaqhubeki uphuthukise futhi uhlakaze umhlanganiso we-elbow. (Kulungile ukukhiya; nje kube mnene.)
• Lawula ukunyakaza kwezisindo, futhi ungavumeli ukuba baphambuke phambili noma babuye ngesikhathi sokucindezela. Zama ukuzigcina zihlelwe endleleni engaphezulu kwekhanda.