Dumbbell ebhentshini cindezela ku-ebhentshini ummango: amasu Ukuhola

Abantu abaningi abanamakhono zihlanganisa ebhentshini cindezela nge dumbbells ebhentshini ummango ukuze ephumelela kunazo core umzimba. It utadisha ngokucophelela imisipha pectoral, futhi kuhilela amalunga omzimba amaningi. Lo msebenzi limelela ngesimiso somshini esivalekile we ukunyakaza efanayo amashumi amaningana ezinikezwa. Njengoba isikhathi esabiweko usebenzisa dumbbells. Lo msebenzi ofanele kubantu abaye ngaphambili wahlanganyela kwezemidlalo noma enye ukukwenza efanele.

Ngokungafani barbell ebhentshini cindezela

Ngokungafani ukusebenza ebhentshini cindezela barbell ebhentshini cindezela nge dumbbells ungakwazi ukwandisa uhla motion eziyosisiza sokuba imisipha. Ngaphezu kwalokho, lesi sivivinyo kuyinto enhle imisipha eliletha ukuthula ezihilelekile, njengoba kubalulekile ukulawula isikhundla izandla zombili nge dumbbells. Nakuba ngokubukeka kubonakala sengathi ebhentshini cindezela nge dumbbells kanye barbells kufana eziningi kangakanani, aziyi nemiphumela ehlukene kakhulu phezu imisipha. Kwabe sekuvela ukuthi, esifubeni is nokusebenza ngamandla kuyinto dumbbell ebhentshini cindezela ku-ebhentshini ummango.

Hand ejikeni le ngokuhlanganyela indololwane, dumbbells ukufinyelela umugqa esifubeni, ephumula isikhashana, bese ubuyele isikhundla kokuqala, izingalo waqonda ngokugcwele.

imisipha ukusebenza

Phakathi lift icushiwe ikhaba, okungukuthi anterior serratus, ezincane webele kwemisipha. Futhi egijima joint ehlombe, okuyinto likhona biceps futhi umzimba (esiswini, izibunu, rhomboid imisipha trapezius futhi latissimus dorsi).

Uma unomuzwa wokuthi umsebenzi kulula kakhulu, futhi ungenzi umzamo wakho ngenkuthalo ezokhipha ke, ungakwazi izinkinga ke. Ngokwesibonelo, ungazama ukusebenzisa phezu slant, futhi kubha ovundlile.

Ukulungiselela isayithi ukuze kusetshenziswe

1. Sine dumbbell efakwe eduze kwebhentshi.
2. Thatha dumbbell kule indawo yokuqala ukuze deadlift, bese qondanisa.
3. Ngaphezu kwalokho okubambelela dumbbell phambi kwamathanga futhi ngobumnene ahlale ebhentshini. Ngemva kwalokho, i-dumbbell uzobe elise okhalweni.
4. Thatha isikhundla ukuqala ngumuntu push abukhali, ukuthatha umoya. Phakathi isiqalo, ngokushesha ngangokunokwenzeka uzolifeza kuphindelelwa lokuqala, kungase kube nzima, ngakho-ke kungenzeka kungase kudingeke umuntu ozokusiza. Ngokuvamile kudingeka enye umuntu ukuthathelwa umshuwalense uma enze dumbbell ebhentshini cindezela.

imishini

1. Okokuqala, udinga ukufaka i-ebhentshini ezintweni ezingafanele. Running ebhentshini dumbbell elele i-engela 15-35 degrees (degrees 30). Kuyinto lokhu sikhundla efaneleka kakhulu sokuba imisipha esifubeni. Ngaphezu kwalokho, kulesi sikhundla, zizokwenziwa zibe abathintekayo ngangokunokwenzeka, njengoba umsebenzi deltas futhi triceps kuyehla kube sezingeni eliphansi.
2. Inzuzo dumbbells liwukuthi ngokungefani benching kwebha akukho entanyeni, okuyinto kuvimbela ukuhamba. Lokhu kunikeza ukwanda amplitude, okuwusizo kakhulu sokuba imisipha.
3. Ukuze uqale umsebenzi, udinga ukuthatha isikhundla ukuqalisa oyifunayo engela ebhentshini fixed ulale, qondanisa izinzwa zakho nasemilenzeni ukubeka nokusimama ebhentshini noma phansi, ukubuyela emuva ebusweni kwebhentshi. Phakathi lift kubalulekile ukuqapha yokuma izandla: Kumele ukuhambisa bona ngokuqinile parallel nomunye.
4. Uma uke wenza lesi sivivinyo nge barbell, bese nge dumbbells kuzodingeka umuzwa omusha: lapho izandla ukufinyelela iphuzu aphansi, khona-ke ngokuqinisekile sengathi imisipha elula esifubeni. Futhi lapha ukujoyina imisipha eliletha ukuthula, umsebenzi wabo yini eyenziwa ngaphambi ngenxa entanyeni.
5. Nokho kubalulekile ukuzinika isikhathi ngesikhathi lesi sivivinyo. Lapho izandla endaweni ephansi, umise imizuzwana embalwa, enikeza imisipha esifubeni ngangokunokwenzeka yokwelula.
6. Ukuze usabalalise umthwalo ngokulinganayo kuyo yonke esifubeni, gcina izindololwane zakho ezifakwe futhi buqondene izindlebe.

Amathiphu namacebo &

• Qaphela ukuthi amabhentshi ejimini kungukuthi ngokuvamile efakwe nge-engela ilungelo nawe, ngakho ngaphambi kokuba uqale, qinisekisa ukuthi imishini efakwe kahle.
• Ungagijimeli ukwandisa umthwalo. Ukuze uqale, ufunde indlela ukwenza dumbbell ebhentshini cindezela ku-ebhentshini ummango, ngoba kuphela ekukhishweni efanele isiqinisekiso sempumelelo.
• Qinisekisa ukuthi wonke umthwalo kuphela imisipha. Musa sifeze umsebenzi ngenxa oscillating ukunyakaza izandla.
• Esifubeni kufanele waqonda futhi emahlombe emuva.
• Ngesikhathi iphuzu esiphezulu dumbbell akumelwe ayithinte nomunye. Ibanga kufanele zigcinwe ngaso mayelana 15 cm. Hands kungukuthi ngokugcwele qondanisa kuya triceps ungathathi lo mthwalo owengeziwe kusukela imisipha esifubeni.
• Njengakuwo wonke umzimba amandla, ukuphefumula ngesikhathi umzamo. Okusho ukuthi, lokhu, kuyilapho nokuphakamisa dumbbell.
• Phakathi izindololwane bufaneleke kufanele kube indlela ngokuqinile mpo ukuthi isezingeni ehlombe. Nokho, uma wena uzobangenisa them closer izinhlangothi zomzimba, khona-ke bayakhulushwa ingozi yokulimala.
• Uma uthatha ezisinda kakhulu ke ezengeziwe zihlanganyele emsebenzini semifula, imilenze esifubeni, okuyinto kuzonciphisa umsebenzi imisipha esifubeni, okuyinto ngamakhasimende umsebenzi. Futhi, uma ukwenza cindezela ebhentshini nge dumbbells, isisindo kufanele luhambisane ezingeni okulungiselele.
• Emahlombe futhi ikhanda akufanele eze off kwebhentshi. Kubalulekile ukuqapha ukuze extensor imisipha abekade ukungezwani njalo. Kufanele ugcine ugobile zemvelo sokukhubazeka komgogodla.
• Kungcono prodelyvat dumbbell ebhentshini cindezela ku-ebhentshini ummango ekuqaleni ukuqeqeshwa ku imisipha yesifuba, njengoba kuba base. Ngemva it is arcade kwenziwa kuphela ngazo a phansi emthambekeni futhi bakha imizila edingekayo yokwenza dumbbells.
• Inombolo kahle rep: 3-4 amasethi izikhathi 8-10.

Izindaba ezimbi

Ngaphezu kwalokhu inqwaba izinzuzo, kodwa lesi sivivinyo kukhona eyodwa, kodwa ethile sina. itholakala yokuthi nge dumbbells nzima ukuba bathuthuke umthwalo. Iqiniso lokuthi ejimini kaningi emelelwa, isibonelo dumbbells e 30, 35, 40 kg nokunye. Lokho umehluko phakathi kwabo 5 kg, okuyinto sibalo omkhulu. Ngakho, uma wena kanye isisindo ekhona kakade kalula benze lo msebenzi, futhi kufika isikhathi ukuthatha umthwalo osindayo, lezi 5 kg ekuqaleni kuyoba nzima enkosini. Kodwa lapho sisebenzelana barbell izinkinga ezinjalo musa kuphakama, ngoba siyohlale pancake encane eyokusiza kalula ukulayisha intuthuko. Futhi lokhu iphuzu libalulekile, njengoba luthuthukisa izimbangela ukucindezeleka emisipheni, futhi azisize ukuze zikhule.

Dumbbell ebhentshini cindezela ngesandla esisodwa

Lokhu cishe iyafana ebhentshini ngezandla zombili. Kungakhathaliseki, isidingo ukuqapha ukubulawa efanele inqubo. Yini embi ngalo wukuthi izandla zakho azisebenzi ngesikhathi esifanayo, badedelane, okubangela ukukhathala uyeza masinyane.

Ngomqondo onabile, konke kwenziwa ngendlela efanayo njengoba ubungenza ngezandla ezimbili. Kudingeka sikhumbule kuphela izinto ezigqamile ezimbalwa:

• Phansi ukunyakaza isikhathi ihlala isikhathi eside ngokuphindwe kabili up.
• Ungaphathi isisindo ngesikhathi esisodwa kakhulu ukugwema ukulimala.