Ukuqeqeshwa kwehlombe okujwayelekile kungase kusekelwe ekucindezelweni okungaphezulu kanye nokuphakanyiswa kwe-lateral. Kodwa ukuzungezisa kwehlombe kwangaphakathi nangaphandle ngamabhande okunwebeka kuwumsebenzi ongaphansi ongafuni ukuwushiya ngaphandle kokujima kwakho.
Lokhu kuvivinya umzimba kusekelwe ekubandakanyeni ilunga ngokuvala nokuvula eduze nakude nomzimba. Umehluko omkhulu phakathi kokujikeleza kwangaphakathi nangaphandle ukuthi ukujikeleza kwangaphakathi kuhilela ukuletha ihlombe emzimbeni; kuyilapho amabanga angaphandle eqhelelana. Ukujikeleza kugcizelela ukusebenza kwe-deltoid yangaphambili, i-latissimus dorsi, i-pectoralis enkulu, i-teres enkulu ngemuva, ne-subscapularis, enye yemisipha emine ye-rotator cuff. Abangaphandle baqinisa ama-deltoid angemuva, kanye ne-infraspinatus ne-teres minor, eminye imisipha emibili ye-rotator cuff ezinzisa amahlombe ehlombe.
Lokhu ngokuqinisekile kuwukuzivocavoca okuphephile kubantu abaningi futhi kuwukuzivocavoca okuvamile kokulimala ehlombe. Kodwa-ke, noma ubani oke walimala ehlombe ngaphambilini (noma ozwa ubuhlungu noma ukuncinza) kufanele akhulume nomelaphi womzimba ngaphambi kokuzama ukunyakaza okusha.
Izinzuzo zokwenza ukujikeleza kwehlombe
Lezi zinhlobo zokuzivocavoca zisiza ukunyakaza okuhle kokujoyina, hhayi kuphela ngesikhathi sokuqeqeshwa, kodwa futhi ekuphileni kwansuku zonke. Okulandelayo, sihlaziya izinzuzo ezinkulu zokufaka lokhu kujikeleza.
Yehlisa ingozi yokulimala ehlombe
Nakuba ezungezwe izicubu ezincane eziqinisayo, amahlombe angamalunga azinzile kancane emzimbeni. Futhi lapho imisipha ingakutholi ukunakwa ngokwanele, amalunga aba lula nakakhulu ukulimala.
Kungakho kunconywa ukuthi uhlanganise ukuzungezisa amahlombe kwangaphakathi nangaphandle ohlelweni lwakho lokufudumala. Ukuvusa lezi zinzinzisi ezincane ngaphambi kokusebenza komzimba wakho ophezulu kungasiza ukugcina amahlombe akho ezinzile futhi evikelekile kukho konke ukujima kwakho.
Thuthukisa ukusebenza kokuqeqeshwa
Amahlombe ashisayo awagcini nje ngokuphephile, futhi anamandla. Lezi zivivinyo zithuthukisa ukuhleleka kwengemuva nehlombe, okungasiza ukuhambisa isisindo esiningi ekuzilolongeni njengama-deadlift namaphaphu ngokususwa.
Ukuze senze lokhu kuvivinya kwebhendi yehlombe kube nzima kakhulu, okumele sikwenze nje ukuya phambili noma ukusondela endaweni yehange yebhendi. Noma, uma unesethi yamabhendi amaningi, ungavele ukhethe elilodwa elinokumelana okuphezulu noma okuphansi.
Bakha amandla kanye nemisipha yehlombe
Ukujikeleza kwehlombe kwangaphakathi nangaphandle kuyizivivinyo ezinhle zokufudumala, kodwa ukunyakaza kungase futhi kuzimele ngokwabo ekuqeqesheni amandla. Ungenza ukuzungezisa kwangaphandle kwehlombe nge-dumbbell ukuze ucace kakhudlwana ngenani lokumelana olisebenzisayo futhi ulandelele ukuqhubeka kwakho.
Ukuwenza kube okukodwa kokuzivocavoca okuhle kakhulu kwehlombe, ukuzungezisa kushaya imisipha ye-rotator cuff evame ukunganakwa. Ukuze wakhe amandla amaningi kanye nemisipha, gxila ekuletheni isethi ngayinye ekukhathaleni. Ekupheleni kwesethi yakho, kufanele sibe nomuzwa wokuthi lowo bekungumsebenzi wokugcina esingawenza ngobuchule obuhle.
Indlela yokwenza ukujikeleza kwehlombe ngamabhande?
Kukhona labo abasebenzisa ama-dumbbell ukwenza umsebenzi, nakuba okulungile kakhulu ukusebenzisa ibhande elinwebekayo. Le nto yenza ukumelana kube kukhulu lapho welula, kodwa ubuncane lapho uqala ukunyakaza. Ngokungafani nama-dumbbell, ahlala enikeza ukumelana okufanayo kuwo wonke umsebenzi.
ukujikeleza kwangaphakathi kwehlombe
- Namathisela ibhendi yokumelana emshinini oqinile, i-rack, noma ikholomu, ekuphakameni kwe-torso. sukuma, ukuze kube ngakwesokhohlo sakho.
- Bamba ingxenye ekhululekile yebhande ngesandla sakho kwesokunxele bese uthatha izinyathelo ezimbalwa ukusuka endaweni okusetshenzwa kuyo kuze kube yilapho ibhande leluliwe.
- Yima mude indololwane yakho yesokunxele igobe ibe ngamadigri angama-90 futhi icindezelwe ohlangothini lwakho.
- Ukuqala ngengalo yakho eceleni kwakho, donsa ibhande liye maphakathi nomzimba wakho ngenkathi ugcina indololwane yakho iqinile eceleni kwakho.
- Yima kancane, bese ubuyela kancane ebhendini eseceleni kwakho.
ukujikeleza kwangaphandle kwehlombe
- Namathisela ibhande lokumelana entweni eqinile ekuphakameni komzimba. Sukuma ukuze ube kwesokudla.
- Bamba ingxenye ekhululekile yebhande ngesandla sakho kwesokunxele bese uthatha izinyathelo ezimbalwa ukusuka endaweni okusetshenzwa kuyo kuze kube yilapho ibhande leluliwe. Ibhande kufanele liwele phambi komzimba.
- Yima mude indololwane yakho yesokunxele igobe kuma-degree angama-90 bese ucindezela ohlangothini lwakho.
- Ukuqala ngengalo yakho yangaphambili ngokudayagonali kuwo wonke umzimba wakho, donsa ibhande lisuke ehange uliyise ohlangothini lwakho kuyilapho ubambe indololwane yakho ibambelele eceleni kwakho.
- Yima kancane, bese ubuyisela kancane ibhendi ephambi kwakho.
Amathiphu ukuze uzenze ngendlela efanele
Kubalulekile ukucabangela ezinye izincomo zokwenza ukujikeleza kwamahlombe ngaphandle kokuzilimaza thina. Lokhu kunyakaza kufanele kusize ukufudumala ilunga, kungabi kubi nakakhulu.
thula izindololwane
Lapho indololwane isuka eceleni, uqala ukulahlekelwa ezinye zezinzuzo ezihlosiwe zokuzivocavoca. Ukusiza ukugcina indololwane igobile, kunconywa ukuthi ubeke ithawula eligoqiwe phakathi kwendololwane nezimbambo. Lokhu kuzosigcina sigxile ekuyigcineni isendaweni ngesikhathi sokuzivocavoca.
Njengoba sisebenzela ukungalilahli ithawula, indlela yokunyakaza izothuthuka ngokuzenzakalelayo. Njengoba amaseshini eqhubeka, sizolawula ngokuzenzakalelayo ukunyakaza kwezindololwane.
Sebenzisa ukumelana nokukhanya
Ngenxa yokuthi lezi zivivinyo ziqondise imisipha emincane eqinisayo ehlombe, ungalindeli ukuhambisa isisindo esiningi (ngamabhande).
Uma sinobunzima bokwenza ukuphindaphinda okungu-8-10 ngesu elihle, sebenzisa ukumelana nokulula noma ume eduze nendawo yehange yebhendi. Lawa ama-exercises okungafanele ajwayele ukuwalayisha esindayo kunalokho okuvunyelwe umkhawulo wezimpinda eziyi-8 noma eziyi-10.
hamba ngokulawula
Kufanele ugcine ukunyakaza kunembile ngangokunokwenzeka. Asikwazi ukuvumela iqembu lezigelekeqe ukuthi linikeze imiyalo futhi kufanele simelane nesilingo sokushwiba ingalo yethu noma sisebenzise umfutho.
Uma sinenkinga yokugcina ukuhamba kancane futhi ezinzile, singazama ukubala amasekhondi angu-2 ngokunyakaza, isekhondi elingu-1 ukumisa isikhashana, bese kuba amasekhondi angu-2 ukuze siqale futhi.
qinisa isisu
Kufanele ugcine izisu zesisu zihlangene nezinqulu namahlombe phambili. Kumelwe sigweme ukusonta i-torso ngenkathi sidonsa ibhendi yokumelana futhi sigweme ukugoba umhlane ongezansi.
Enye yamaqhinga angcono kakhulu ukucindezela ama-glutes ukusiza ukukhulisa ukuzinza ngesikhathi sokunyakaza. Lokhu kuzokwenza ukuthi umgogodla wakho nama-glutes aqale ukusebenza ngesikhathi sokufudumala.
Ukushintshashintsha kwamahlombe
Ukuze singenzi kuphela ukujikeleza kwehlombe esikubonile ngenhla, kukhona ukuhlukahluka okuthile okuthuthukisa ukunyakaza nokuhlasela ihlombe ngama-angles ahlukene.
Okukhiphayo kwangaphandle ngamabhendi
- Namathisela ibhande lokumelana entweni eqinile ekuphakameni komzimba. Sukuma ukuze ube kwesokudla.
- Bamba isiphetho samahhala sebhendi ngesandla sakho sobunxele. Ibhande kufanele liwele phambi komzimba.
- Yima mude indololwane yakho yesokunxele igobe ibe ngamadigri angama-90 futhi icindezelwe ohlangothini lwakho. Faka ithawula eligoqiwe phakathi kwendololwane nezimbambo uma kunesidingo. Kufanele ubambe lesi sikhundla.
- Thatha izinyathelo ezimbalwa kwesokunxele sakho kuze kube yilapho ibhendi isimelana ngokugcwele.
- Hlehlisa ukunyakaza.
Ukuphuma kwangaphakathi ngamabhendi
- Namathisela ibhande lokumelana entweni eqinile ekuphakameni komzimba. Yima ukuze ube kwesokudla.
- Bamba isiphetho samahhala sebhendi ngesandla sakho sokudla.
- Yima mude indololwane yakho yesokudla igobe ibe ngamadigri angu-90 futhi icindezelwe ohlangothini lwakho. Faka ithawula eligoqiwe phakathi kwendololwane nezimbambo. Bamba lesi sikhundla.
- Thatha izinyathelo ezimbalwa kwesokunxele sakho kuze kube yilapho ibhendi isimelana ngokugcwele.
- Hlehlisa ukunyakaza.
I-Dumbbell Shoulder Ukujikeleza Kwangaphandle
- Lala ngohlangothi lwakho lwesokunxele amadolo akho anqwabelene futhi agobe nge-engeli engu-90 degree.
- Bamba i-dumbbell elula esandleni sakho sokudla, ihambisane nephansi.
- Gcina indololwane yakho inamathele ohlangothini lwakho lwesokudla, igobe ngama-degree angama-90.
- Letha i-dumbbell ophahleni, ugcine indololwane yakho izinzile.
- Hlehlisa ukunyakaza bese ubuyela endaweni yokuqala.
- Yenza wonke ama-reps, bese ushintsha izinhlangothi.