Ukuzivocavoca Ngezikhwepha ZeMandla Nokuzivumelanisa

1 - Ukuphakamisa Kamuva - I-Arm Bent

Ukuphakama kwengalo yokugxuma ingalo kuyisimo esihle kakhulu sokusebenza emisipha yehlombe, ikakhulukazi ingxenye engaphakathi yedolobha. Kuhlanganisa nezinye izingxenye zehlombe (phambili nangemuva i-deltoids) kanye nezicupho (ingxenye engenhla ngemuva). Ngokuhlala endaweni engazinzile, njengoba kuboniswe kule nguqulo, ungakwazi ukwandisa ubunzima bokuzivocavoca. Ngokwengeziwe okukhulu, ungenza lo msebenzi omi ngomlenze owodwa.

1. Hlala ebhodini noma esihlalweni esiphethe izinsimbi esandleni ngasinye, izimbambo zigobile nge-degrees angu-90 futhi i-abs ingenwe.
2. Gcina izingxube zigobile, uphakamise izingalo ezihlangothini ukuze uphathe izinga.
3. Yehlisa emuva ukuze uqale futhi uphinde uhlele ama-1-3 amasethi we-10-16 reps.

Amathiphu

• Gcina emuva ngokuqondile futhi i-abs ingene yonke inhlangano.
• Gcina ama-elbows ngama-90 degrees sonke isikhathi. Phezu kokunyakaza, cabanga ngokuthululela imbiza yamanzi futhi uvumelane ngempela namahlombe.

2 - Ukuphakamisa kamuva

Le nguqulo yokuphakanyiswa kwe-lateral yinkinga enzima kuneyenguqulo ye-bent eyaboniswa ngaphambilini ngoba izingalo ziqondile. Noma kunini lapho usebenza khona isikhathi eside, ukhulisa ubunzima bokuzivocavoca, okusho ukuthi ngeke ukwazi ukusebenzisa isisindo esiningi njengenguqulo ye-bent-bent. Isihluthulelo sokwenza lokhu kuhamba ngendlela efanele ukugcina ukugoba okuncane emaceleni kodwa ukubenza bakhomba ngasekugcineni kwekamelo kunokuba baqonde phansi, okuyinto iphutha elivamile. Cabanga ngokuhola ngezinkambo esikhundleni sezandla noma izikhali.

1. Hlala noma ume bese ubamba izinsimbi zokukhanya eziphakathi ezinhlangothini.
2. Ukugcina ukugoba okuncane emgqeni, phakamisa izingalo ezihlangothini, ukuma ezingeni lehlombe.
3. Yehlisa emuva ukuze uqale futhi uphinde uhlele ama-1-3 amasethi we-10-16 reps.

Amathiphu

• Gcina emuva ngokuqondile futhi i-abs ingene yonke inhlangano.
• Gcina ama-wrists eqondile futhi izimbambo zihamba kancane.

3 - I-Overhead Barbell Press

Umshini wokucindezela ngokweqile uvame ukuhamba ngendlela evamile emisebenzini eminingi ngoba uhlasela zonke izingxenye zehlombe ngokugxila engxenyeni engaphambili nangaphakathi. Lokhu kuyindlela yokuzivocavoca kanzima ngoba ucindezela isisindo phezu kwekhanda lakho, ngakho-ke ungase ungakwazi ukuphakamisa isisindo esiningi salokhu kuthutha njengoba wenza ezinye izivivinyo. Uma usebenzisa isisindo esinzima, ungase ufune ukuhlala esihlalweni noma ebhentshini enesekela emuva.

1. Ukusebenzisa i-barbell esindayo, ubambe ibha ngezandla kancane kancane kune-shoulder-width ngaphandle.
2. Qala ngokuletha ibha kuze kube sekhanda lesibunxele, ama-elbows akha.
3. Cindezela kancane kancane isisindo esingaphansi ngaphandle kokugubha emuva - gcina i-abs inesibindi futhi ungagcini ama-elbows ngaphezulu kokuhamba.
4. Exhale futhi uhlehle emuva ukuze uqale.
5. Phindela izikhathi ezingu-2 kuya kwezingu-3 zokuphindaphindiwe ezingu-12-16, nokuphumula okungu-20-30 kwesibili phakathi kwamasethingi.

Ithiphu

Ungabona abantu benza lo msebenzi ngokuletha isisindo entanyeni. Le nguqulo ingabangela imisipha ye-rotator kanye nentamo. Ukugcina isisindo phambi kwekhanda kuzogxila imisipha yehlombe ngokuphumelelayo ngaphandle kokucindezeleka.

4 - I-Overhead Press

Kule nguqulo yamaphrinta aphezulu , usebenzisa ama-dumbbells azobe inselele ingalo ngayinye ngokuzimela. Uzozizwa umehluko ngempela nalokhu kuthutha uma uqhathaniswa nama-press press.

1. Qala ukuma noma uhlezi ngezintambo ezigobile nezisindo eduze kwezindlebe.
2. Cindezela izisindo phezulu kwekhanda.
3. Yehlisa izisindo, ulethe izandla eduze kwezindlebe uphinde uphinde uhlele ama-1-3 amasethi we-10-16 reps.

Amathiphu

• Gcina i-abs ingenele futhi ungagcini ngemuva uma ucindezela izisindo.
• Zama ukugcina izandla kancane kancane uma ucindezela, kunokuba uhambe ngokuqondile, okungafaka isandla ekugodleni emuva.
• Uma usebenzisa isisindo esinzima, zama lokhu kuvivinywa ngenkathi uhlezi ebhentshini ngokusekela emuva.

5 - I-Overhead Overhead Press

Lokhu okushiwo emshinini wendabuko wendabuko unikeza izinhlobo ezihlukahlukene kanye nenhlobo ehlukile yenselele. Ngokushintsha izingalo esikhundleni sokucindezela kokubili ngesikhathi esisodwa, ungeza inselelo - ingalo eyodwa kufanele ibambe isikhundla sayo ngenkathi ucindezela ngenye ingalo futhi yenza kube nzima ukuhamba. Ngaphezu kwalokho, i-abs yakho neyakho emuva kuzosebenza kanzima ukugcina umzimba wakho uhlale uqinile phakathi nalolu hlelo, ngakho-ke uthola ibhonasi eyengeziwe yomsebenzi oyinhloko.

1. Qala ukuma noma uhlezi ngezintambo ezigobile nezisindo eduze kwezindlebe.
2. Cindezela ingalo yesokudla phezulu phezulu ngenkathi ugcina ingalo yesobunxele endaweni. Hlanganisa i-abs ukugcina umzimba wonke uzinzile.
3. Yehlisa ingalo efanele futhi, ngokuyibeka endaweni, cindezela ingalo yesobunxele phezulu.
4. Qhubeka ukushintshanisa izintambo ezingu-10-16 (ohlangothini ngalunye) zamasethi angu-1-3.
5. Qinisekisa ukugcina ukunyakaza kuhamba kancane futhi kulawulwa ukugwema ukusebenzisa okusheshayo.

Amathiphu

• Gcina i-abs ingenele futhi ungagcini ngemuva uma ucindezela izisindo.
• Kungase kudingeke ukuthi usebenzise izisindo zokukhanya kunokuba umshini wendabuko wendabuko ukuze ugcine ukulawula.
• Uma usebenzisa isisindo esinzima, zama lokhu kuvivinywa ngenkathi uhlezi ebhentshini ngokusekela emuva.

6 - U-Arnold Press

Okunye okunye okushiwo yi-press overhead yendabuko yi-Arnold Press, ehlanganisa ukujikeleza izingalo njengoba uzicindezela phezu kwekhanda. Kubonakala sengathi kuyishintsho elincane, kodwa linezela inselelo kulowo msebenzi futhi kuyindlela enhle yokushintsha ukusebenza kwehlombe. Lokhu kuhambela kuhloswe amakhanda angaphambili namaceleni e-deltoid futhi afaka phakathi i-triceps.

1. Qala ukuma noma uhlezi ngezibambo ezigobile phambi komzimba, izisindo zibhekene nesifuba.
2. Phendulela izandla uma ucindezela izingalo phezu kwekhanda.
3. Ngaphezulu kokunyakaza, izintende kufanele zibheke.
4. Yehlisa emuva, ujikeleze izandla emuva endaweni yokuqala uphinde ubuyekeze amasethingi angu-1-3 we-10-16 reps.

Amathiphu

• Gcina i-abs ingenele futhi ungagcini ngemuva uma ucindezela izisindo.
• Uma usebenzisa isisindo esinzima, zama lokhu kuvivinywa ngenkathi uhlezi ebhentshini ngokusekela emuva.

7 - One Press Overhead Press

Okunye okunye okushiwo yi-press overhead yendabuko kuyinkinobho eyodwa yezingalo, okufaka inselele yokulinganisela futhi kuhilela i-abs nokubuya ukusiza ukuzinzisa umzimba. Lo msebenzi ungenye indlela yokushintsha ukusebenza kwakho kwehlombe kanye nokusebenza zombili zomzimba womzimba ozimele.

1. Qala ukuma noma uhlezi futhi ubambe isisindo esisezingeni eliphansi ngakwesokunene.
2. Qala ukunyakaza ngokuguqa i-elbow nokuletha isisindo ukuze kube nje eduze kwendlebe efanele.
3. Gcina i-abs ingenzile ukuzinzisa umzimba njengoba ucindezela isisindo phezu kwekhanda.
4. Yehlisa emuva futhi uphinde uphinde uhlele ama-1-3 amasethi we-10-16 reps. Phinda umsebenti ngesandla sesobunxele.

Amathiphu

• Gcina i-abs ingenele futhi ungagodli ngemuva uma ucindezela isisindo.

8 - Ukushintshaniswa kwangaphandle ngamabhande

Ngaphandle kokusebenzisa imisipha ye-deltoid, ufuna ukufaka imisipha encane yomkhumbi we-rotator. Lezi zinhlanzi ezincane, zangaphakathi zisebenza njengeziqinisi futhi zisiza ukujikeleza amahlombe ekuphumeni. Ukujikeleza kuyisenzo esivamile emisebenzini eminingi yansuku zonke kanye nasemisebenzini yokuqeqesha amandla, njenge-Arnold Press eboniswe ngenhla. Ukugcina i-rotators eqinile kuzokusiza uhlale ulimala mahhala. Uma unezinkinga zezinhlanzi, sicela uhlole nodokotela wakho ngaphambi kokuzama lo msebenzi.

I-rotators ingaba yingozi yokulimala, ikakhulukazi uma iqinile, ngakho-ke qaphela lokho uma wenza lo msebenzi. Lokhu kushukumisela ngokuqondile i-teres encane ne-infraspinatus.

1. Lungisa ibhande lokumelana nokukhanya ngokuzungezile into eqinile, udonsa isibambo esisodwa komunye bese uyidonsa.
2. Hamba ngakwesobunxele ubheke ibhande, ubambe isibambo ngakwesokunene.
3. Isikhundla sokuqala sine-elbow esinezicucu ezingu-90, isundu nesinxele ngqo phambi kwesisu.
4. Ukugcina i-elbow igobile, ijikeleze ihlombe, ihambise i-frontarm eceleni. Sebenzisa ngaphakathi kokuhamba kwakho kwezingcingo - ngeke ukwazi ukukhipha ingalo yonke indlela.
5. Phendulela isipele emuva futhi uphinde uphindze uphindze uphinde ufike ku-12-16

Amathiphu

• Gcina isigqoko esimweni esinqunyiwe futhi ukuhamba kancane futhi kulawulwa.
• Gwema ukuguqula ingalo kude kakhulu - yiya kuphela uma uguquguquka kalula.
• Lena inhlangano encane, ehlakaniphile. Thatha isikhathi sakho futhi uzizwe ngempela okwenzayo.

9 - Ukukhuphuka kwe-One-Arm kuvela

Lo msebenzi uhlose ingxenye engxenyeni yehlombe kanye nengenhla engenhla. Ngokwenza le ngalo eyodwa ngasikhathi sinye, uphinde uphonse inselelo yakho kanye nokulinganisela. Lokhu kuhlukahluka kufaka hlangana nohlangothi oluhlangeneko, okufaka ukunyakaza okungaphezulu (begodu nemisipha engaphezulu) ekusebenziseni. Ngenxa yalokhu kuthutha, uzofuna ukuqala ngezinsimbi zokukhanya ukuze uthole ifomu lakho phansi.

1. Qala ngesimo esinqunyiwe ngesisindo ngakwesokunene nangokwesokunxele kwedolo ekuphumeni kwesokunxele.
2. Ithiphu kusuka ezinkalweni bese ugoba phambili phambili, ugcine umhlane we-flat futhi ungenayo, isisindo silenga phansi.
3. Lunge ngakwesokudla futhi, ngesikhathi esifanayo, ulethe ingalo phezulu ehlombe, ubeke i-elbow kancane kancane. Ungaguquki isisindo, kodwa sebenzisa ukuyiphakamisa.
4. Nciphisa ingalo ngenkathi ubhalela ngaphesheya.
5. Qhubeka ngo-10-16 emuva kokushintsha izinhlangothi.

Amathiphu

• Ungaphambuki ezinkalweni lapho uletha isisindo.
• Thatha isisindo kuphela ekuthwaleni izinga, ukucindezela i-back and back shoulder.
• Gcina ukuhamba kancane futhi kulawulwe bese uzama ukungasebenzisi ukujula.

10 - Phakamisa

Ngenxa yokuthi ihlombe linamakhanda amathathu (i-deltoids yangaphambili, ephakathi nangaphakathi), ufuna ukukhetha umzimba ohlose konke okuthathu. I-front iphakamisa ukubhekela i-deltoid ngaphambili nakuba ihilela nezinye izindawo zezinhlanzi. Ngenxa yalokhu kuthutha, cishe uzodinga izilinganiso ezilula - izingalo zakho ziqondile, okwenza lokhu kuhambisane isikhathi eside, ngakho-ke, kunzima kakhulu.

1. Bamba izinsimbi zokukhanya eziphakathi nezikhali ngezansi, izintende zibhekene namathanga.
2. Kancane kancane uphakamise izingalo kuze kube sezingeni lezintambo ukugcina izimbambo kancane zigobile.
3. Exhale futhi wehlise phansi.
4. Lokhu kusebenza kungenziwa futhi nge-barbell elula noma, uma usebenzisa ama-dumbbells anzima, ungase usebenzise ezinye izingalo.
5. Phindela izikhathi ezingu-1 kuya kwezingu-3 zokuphindaphindiwe ezingu-12-16, nokuphumula okungu-20-30 kwesibili phakathi kwamasethingi.