Yima phambi kwesibuko kwaye wenze i-shoulder press. Ngaba ibha ihamba ngedayagonali? Ukuba kunjalo, lixesha lokuhlasela obu buthathaka ngokuthe ngqo kwaye uvume ukuba unengalo enye eyomeleleyo kunenye. Ukungalingani kwemisipha yasekhohlo kuqheleke kakhulu, kungekhona nje ngemilenze, kodwa kunye nomzimba ophezulu, kwaye indlela elula yokusombulula oku kungalingani kukusebenza kunye nokuzivocavoca unilateral.
El umsebenzi wecala elinye okanye ingalo enye (okanye umlenze) ikwayindlela entle yokuqinisekisa ukuba awuzumthwalo kakhulu kwicala lakho elilawulayo. Kuyinto eqhelekileyo ukuba eli cala lithathe indawo ngokungagqibekanga xa lisiba nzima. Kwakhona kuphucula ibhalansi kunye namandla angundoqo kwaye inceda ngokuthintela ukulimala kunye nokubuyisela.
Apha sikubonisa imithambo emihlanu yecala elinye, onokuthi ungenise kuqeqesho lwakho lwesiqhelo.
Cinezela umgangatho nge-elastic band
Apha siya kwenza i-dumbbell press, kodwa ilele phantsi. Nangona uya kutyhala kuphela i-dumbbell ngengalo enye, siya kwandisa ukuqina ngokubamba ibhanti elastiki ngenye ingalo. Oku akuzukunceda nje ukwakha amandla, kodwa kukwayindlela esebenzayo yokwenza uxinezeleko olungaphezulu ngombindi wakho, njengoko kuya kufuneka iziqinise kakhulu kunesiqhelo ngenxa yokutyhala kunye nokutsalwa kwentshukumo yomthambo.
Gcina iingqiniba zakho kwi-engile ye-45 degree emzimbeni wakho, kwaye uqinisekise ukuba ingalo yokutsala (leyo inerabha) ihlala incamathele emhlabeni ngamaxesha onke.
I-Elastic Band iCoca iGxaxa Cinezela
Lo msebenzi ufana nowangaphambili, kuphela ngoku uguqe (okanye kwi-Knight's Pose) kwaye utsale ibhendi phezulu kwaye uyibambe phezulu kwindawo yokuphakamisa ibhentshi, ngelixa enye ingalo izisa i-dumbbell phezulu.
Ukutshintshana Ngegxalaba Cinezela
Le yindlela entle yokuxelela ukuba yeyiphi ingalo eyomeleleyo, njengoko ngokungathandabuzekiyo uya kuziva ingalo enye iqalisa ukudinwa ngokukhawuleza kunenye. Oku kushukuma kuthatha isenzo seesarha, apho ingalo enye icinezela phezulu ngelixa enye ingalo isehlisa i-dumbbell ngasegxalabeni.
Bamba isantya nge-high reps ukuze ubone ukuba kukho ukungalingani kwemisipha. I-reps ephezulu iya kunceda ukwakha ukunyamezela kwemisipha.
Ukutsalwa kwe-dumbbell yengalo enye
Nabani na oneengxaki zegxalaba eziqhubekayo kufuneka alumke. Sukwenza oku ukuba uva iintlungu kwaye ukuba kukho nakuphi na ukungakhululeki kuba mandundu njengoko uqhubeka uphindaphinda.
Uninzi lwabantu lufumanisa ukuba ingalo enye yomelele kakhulu kunenye kwezi, nto leyo ezenza zibe lukhetho olukhulu lokujongana nokungalingani kwamandla. Qinisekisa ukuba i-elbow yakho ihlala ngaphezu kwesandla sakho kwezi reps, gcina i-dumbbell kufuphi nomzimba wakho, kwaye uyihlise ngokucothayo nangolawulo.
Umqolo weringi yengalo enye
Ndiqinisekile ukuba sonke senze imiqolo yeringi, kodwa ngexesha uzenza ngengalo enye, uya kubona ukuba umthambo wahluke ngokupheleleyo.
Uya kufumanisa ukuba kuya kufuneka ugcine umzimba wakho uthe tye ngakumbi kunokuba ubuya kwenza ngeengalo ezimbini.