Funda Indlela Yokukwenza Lokhu Kuphakamisa Ukuzivocavoca Nge-Barbell
Umshini wokunyathelisa uphezulu umsebenzi wokulinganisa isisindo ejwayelekile ngokuhlukahluka okuningi kokubili izihlalo nezihlalo, usebenzisa ama- dumbbell noma i-barbell. Umshini we-barbell wokuma ochazwe lapha uyaziwa nangokuthi umshini wezempi futhi uyisisekelo sokuqeqeshwa kwesisindo . Kubuye kube okunye okumangalisayo okuyinselele-lokhu akulona owodwa ozofaka isisindo esiningi uma uqhubeka-kodwa kuhle ukwakha imisipha yehlombe neyengalo
1 - Ukumisa uMzimba we-Press Over Press Press
Ngokuqondene nazo zonke izivivinyo, musa ukuphakamisa kakhulu, ukuqala, futhi ume uma ubuhlungu buzwa. Khumbula ukuphefumula; phuma emzamweni.
Imisipha Yasebenza
Ngokuyinhloko imisipha yamahlombe kanye nama-deltoids asetshenziselwa kulo msebenzi, kodwa ezinye izinhlanzi ezifana ne-trapezius ngemuva kwethambo nangemuva, i-triceps ngemuva kwengalo engenhla, futhi isifuba esingaphezulu siphinde sithathwe.
Ukumiswa komzimba
- Gweba ukukhwabanisa nge-barbell ngezandla eziphezulu kunokuba ububanzi behlombe. Izandla kufanele zikhishwe (izintende zibheke ngaphandle).
- Isisindo kufanele sibe ngaphansi kwezinto ongase uzibulale ngokujwayelekile. Ungabi nolaka kakhulu ngokungeza isisindo kulokhu kusebenza kuze kube yilapho usulungele. Ukugcina ifomu elifanele kubalulekile kwimiphumela nokuphepha.
- Bamba i-barbell ekhanda elingenhla esikhundleni sokuqala.
- Bamba izisindo ezinzima kakhulu ngokubamba "okuhlanzekile" ngezikhwebu zivinjelwe emuva ukuze zinikeze ukusekelwa, futhi ugcine izandla ezikhundleni ngokubanzi kunokuba ububanzi behlombe.
- Izinyawo kufanele zibe nge-shoulder-width.
2 - I-Overhead Press: Ukuhamba komzimba nokuhlola Amaphoyinti
Ukuhamba
- Bamba imisipha yesisu (ungasebenzisa i-abs yakho njengoba uphakamisa futhi uhle ukuze ubanikeze ukuqeqeshwa okungeziwe).
- Phakamisa ikhanda le-bar nge-extension ephelele yesandla. Qinisekisa ukuba ungaqhubeki emabhokisini avaliwe njengoba lokhu kungabangela ukulimala.
- Buyisa ibha esikhumulweni bese uphinda umsebenzi.
Khumbula ukuphefumula ngokuzikhandla nokungabamba umoya. Vula njengoba usika phansi ibha bese ulungiselela ukuphindaphinda okulandelayo.
Hlola Amaphuzu
- Gcina ikhanda futhi uzame ukuqinisa imisipha yentamo ngokungadingekile njengoba uphakamisa.
- Ungakwazi ukukhiya ama-elbows phezulu phezulu kwe-lift, kodwa uthathe ukunakekelwa okungeziwe ukuze ungawakhiyi ngokuzumayo, okungenzeka ubangele ukulimala.
- Phakamisa ngokucophelela uma uke wabhekana nokulimala kwamagoli noma kwehlombe kamuva noma esikhathini esidlule. Gxila esimweni esihle, yeka uma uzizwa ubuhlungu, bese ukhetha ukukhanya okulula ukuqala.
Izinguquko zoMnyango wezeMpilo
Njengoba kukhulunywe ngenhla, kukhona nokuhlelwa kwezinguquko zomshini ophezulu ngokusebenzisa i-dumbbells noma i-barbell. Uma uhlushwa ubuhlungu obuphansi emuva noma izinkinga, ukuhluka okuhleliyo kungase kube yisinqumo esingcono kuwe.
Ukwenzisana okungafani ngemuva kwalokhu kungavunyelwe. Ibeka ukucindezeleka emgqonyeni we-rotator lapho ibha isemva kwentamo.