Indlela Yokwenza Ukukhishwa Kwesikhashana Ukusebenzisa I-Dumbbells

I-lateral noma ihlangothi eliphakanyisiwe liyisenzo esiyisisekelo sokuzivikela kwesandla. Uyenze ngama-dumbbells noma imishini e-gym.

Izingalo zakho zibambe izingqimba ezinhlangothini zomzimba wakho. Ukunyakaza kuphuma ohlangothini ngenkathi kugcinwa ukugoba okuncane emaceleni ukuhlinzeka ukwesekwa kwamajoyini amahlombe.

Ukuphakama kwe-lateral kwakha imisipha eminingana ngesikhathi sokuvivinya umzimba. Njengoba uqala, i-supraspinatus, imisipha encane eqinisayo eyingxenye yesikhumba se-Rotator, ivuliwe. Njengoba izingalo ziphakanyiswa, i-deltoid-ikakhulukazi i-deltoid ephakathi-ihloselwe ukuqhubekela phambili kuze kube yilapho izingalo zifana namahlombe, noma kancane ngaphansi kwalesi sici.

Thola okuningi mayelana nesimiso sokuqeqeshwa kwesisindo nokuchaza umsebenzi uma udinga ulwazi lomlando ngaphambi kokuthi uzame lokhu. Bona ezinye izivivinyo ze-dumbbell .

1 - Isikhundla sokuqala

Kulo msebenzi, awufuni ukukhetha izinsimbi ezibangela ukucindezeleka okungadingekile ekuhlanganyeleni kwehlombe. Kumele ukhethe isisindo esikuvumela ukuba wenze amaphakheji angu-8 kuya kwangu-12 kwisethi eyodwa ngaphandle kokucindezeleka okuningi ehlombe. Hlela amasethingi amabili kuya kwangu-3.

1. Yima ngezinyawo ngezinhlangothi eziphakathi kwehlombe noma kancane kancane kuye ngokuthi induduzo yakho.
2. Bamba isidumbu esandleni ngasinye ezinhlangothini noma phambili.
3. Bamba imisipha yamathumbu futhi ulungiselele ukuhamba.

2 - Ukwenza ukukhishwa kwe-Lateral

1. Phakamisa izingalo zombili phezulu ngenkathi ugoqa izimbambo kancane nje; Ungavumeli izingalo zakho zibe yindawo eqondile emaceleni.
2. Ukuphakamisa izisindo azikho ngaphezu kwezinga ngamahlombe-okuncane okuphansi-kuya phansi kuya endaweni yokuqala emaceleni noma phambi komzimba.
3. Khumbula ukuphefumula ngokuzikhandla (ukuphakanyiswa) futhi ungene esigabeni sokubuya, njengoba usika izingalo.

Ukuhluka kokuphakanyiswa kwe-lateral kuhlanganisa:

• Ukwenza umsebenzi wokuhlala.
• Ukukhohlisa ubheke phansi ebhentshini.
• Ukuphakamisa kancane ngaphezu kwezingqimba endaweni yokuma, ukubandakanya imisipha ye-trapezius.
• Ukuqala ngezici ezikhundleni ezihlukene: ezinhlangothini zakho, phambi kwakho, noma ngemuva.
• Ukwenza lo mshini ngomkhono owodwa, ubambe ihange eliphephile futhi elincomekile ngengalo yamahhala ngenkathi uxhomeke engxenyeni yokuphakamisa, okugxila ngaphezulu ku-deltoid ephakathi futhi kunciphise ukukhishwa kwe-supraspinatus.
• Ukusebenzisa ibhentshi elithambekele ekutheni uncike esandleni sakho sokuphakamisa, okugxila ekusebenziseni ku-supraspinatus ngenkathi kunciphisa ukubandakanya phakathi kwe-deltoid.