Indlela Yokwenza Ngaphambili Iphakanyiswe Ngama-Dumbbells

Qinisekisa Amahlombe nesifuba

I-front iphakanyiswe ngama- dumbbells isenzo sokuzihlukanisa se-shoulderxion. Kuvame ukusetshenziselwa ukuqina komzimba, ukwakha amahlombe akho ekuphakamiseni izinto ekuphileni kwansuku zonke. Kodwa kwenziwa futhi ukuthuthukisa ukubukeka kwamahlombe nokwakha imisipha.

I-front iphakamisa ukuqeqeshwa kwesisindo somzimba iqala ngama-dumbbells emathangeni. Kungakhathaliseki ukuthi kukhona isidumbu esisodwa noma ezimbili phambi komzimba. Ungenza lo mkhuba ingalo eyodwa ngesikhathi, izikhali ezishintshayo, noma ngezikhali zombili ngesikhathi esisodwa. Ukuvivinya umzimba kuhloswe ngengxenyana engaphambili nangaphakathi phakathi kwemisipha yehlombe (deltoids) kanye nezinsizwa ezisenhla zesifuba (pectorals).

Uma udinga isiqondiso esengeziwe ngokuqeqeshwa kwesisindo sicela ubheke umhlahlandlela wesiqalo .

1 - Ukuzivocavoca

1. Emfanekisweni ohlukile, ukuphakama kwengalo eyodwa kuyenziwa. Isikhundla sokuqala singaba nezisindo ezinhlangothini noma phambi komzimba ukuphumula okufanayo emathangeni.
2. I-dumbbell igxiliwe nge-overhand (pronated).
3. Uma ubeka izingalo nezisindo ezinhlangothini, ukushintshaniswa kwezibhamu ngesikhathi sokuphakama kuhilelekile, okuhlinzeka umsebenzi owengeziwe wezingxube ze-forearm.
4. Hamba ngezinyawo kancane kancane, emuva ngqo futhi izibeletho ziboshwe.
5. Phakamisa ingalo noma izingalo kusukela ohlangothini kuya ezingeni eliphakeme leso futhi ugcine ikhanda liqinile futhi liqonde ngqo.
6. Hlela lapho ulungiselela ukuphakamisa uphinde uphume njengoba usinciphisa isisindo.

2 - Amaphuzu Okuqaphele

1. Izinguquko zingabandakanya:
   - Isandla esisodwa sekhanda siphakamise
   - I-front front yangaphambili iphakamisa ngesikhathi esifanayo
   - I-front front yangaphambili iphakamisa izingalo zokushintshana
   - Ukubamba ama-dumbells amabili ngakwesinye isandla
   - Ukusebenzisa i-barbell ngezingalo zombili
   - Ukulala phansi ebhentshini nokusebenzisa isando ngesigqoko esilungile
   - Ukusebenzisa kettlebell
2. Vary ububanzi bokubamba kwakho kwi-dumbbells noma i-barbell ukuze inselele imisipha yakho yehlombe ngokuhlukile.
3. Ukugoba ama-elbows kancane kungenza lo msebenzi ube lula kakhulu emahlombe, kodwa ungatholi izingalo kude kakhulu ohlangothini noma ufana nokuphakama okuhlangene (ukuphakanyiswa kwe-lateral), okugxila emsebenzini ngaphezulu ehlombe elingemuva imisipha kanye ne-trapezius yentamo kunokuba i-deltoids yangaphambili nesifuba esingaphezulu.
4. Zama ukungaphoqeleli izisindo phezulu ngokugoba emuva. Uma wenza lokhu cishe udinga ukuzama izisindo ezilula noma okungenani ugxile esimweni esihle ngokubuya ngqo.

3 - Imisipha Esebenza Ngaphambili

Isihluthulelo esiyinhloko sokuphakama kwangaphambili i-deltoid yangaphakathi, isisipha sehlombe esihlanganisa i -collarbone ne-humerus bone yengalo engenhla. Le misipha yehlombe ibonakala lapho ubembethe i-tank engenamikhono noma i-spaghetti strap top. Bobabili abesilisa nabesifazane bathanda ukuba nemisipha yehlombe eqinile neyodwa. I-deltoid ye-anterior ivame ukubhekiswe ekuqinisekiseni ngemuva kokulimala kwebhola lokujikeleza njengoba liqinisa ihlombe.

Imisipha ye-synergist engaphambi kwesifuba nengenhla yangaphambili engase ijoyine ngesikhathi sokuvivinya umzimba ngaphambili i-pectoralis enkulu, i-deltoid lateral, i-trapezius ephakathi nephansi, ne-serratus yangaphakathi.

Imisipha yezintambo zalesi sivivinyo yi-trapezius ephezulu, i-levator scapulae, ne-extensors yesandla. Uzosebenzisa futhi i-abs yakho ukugcina umzimba wakho uqinile ngesikhathi sokuphakama.