Wenziwa kanjani umugqa wekhebula omile?

Uma sijwayele ukuqeqesha iqolo lethu ukwenza imigqa ye-dumbbell, kungase kube isikhathi sokuzama izivivinyo ezintsha. Umugqa wekhebula omile ungahlola amandla omzimba ongaphezulu nesisu.

Njengezinye izinhlobo zokugwedla, umugqa wekhebula omile usebenza imisipha eminingi ngemuva kwakho, okuhlanganisa i-latissimus dorsi yakho, ama-deltoid angemuva, i-trapezius, nama-rhomboids. Kodwa umehluko wangempela kwezinye izinhlobo zokugwedla inselele ehlinzeka ngomzimba ophakathi nendawo. Le misipha izosebenza kakhulu ekusebenzeni ukuze isisize sigcine isikhundla.

Futhi, imishini yekhebula iza nezinto eziningi zokubamba (intambo, ibha eqondile, isibambo esisodwa, ibha ye-V, njll). Lokho kusho ukuthi sinezinketho eziningi zokubamba ezihlukene, ngayinye ibekela izandla nezingalo inselele ngezindlela ezintsha, eziqinisa imisipha.

Isinyathelo ngesinyathelo

1. Sizovikela intambo yokubamba kukhebula. Khona-ke, sizobamba intambo ngazo zombili izandla bese sibuyela emuva kuze kube yilapho izingalo zinwetshiwe ngaphambi komzimba, cishe ukuphakama kwesifuba.
2. Sizohlukanisa izinyawo ebubanzini bamahlombe futhi sizoguqa kancane amadolo.
3. Sizonweba izibambo njengoba sidonsa intambo ngasesiswini, ngaphansi nje kwesifuba, sihlanganisa amahlombe. Kunconywa ukugcina izindololwane eduze nezinhlangothi.
4. Sizoma kancane bese sidedela izingalo futhi.

Isesekeli sezintambo esiboniswe kuvidiyo singenye yezinketho ezivame kakhulu. Inzuzo enkulu yokusebenzisa intambo yokubamba ukuthi yenza kusebenze imisipha yesandla nesandla sakho sangaphambili ngokwezinga elikhulu kunezinye izesekeli, okwenza kube indlela enhle yokubekela inselele amandla akho okubamba.

Imishini yekhebula ayingcono kune-dumbbells; bamane banikeze isikhuthazo esiyinselele esihlukile emisipha. Ama-dumbbell agcina amandla angapheli emisipha esigabeni ngasinye sokuzivocavoca, kuyilapho ama-pulleys esivumela ukuthi sisebenze ngama-engeli amaningi.

Izinzuzo

Lolu hlobo lokugwedla lunemiphumela eminingi emihle emzimbeni nasekusebenzeni kwezemidlalo. Ngakho-ke, kuhle ukukufaka ohlelweni lokuqeqesha lwamasonto onke.

ngcono ukuma

Iningi lethu lingasebenzisa usizo olwengeziwe lokuma. Ukuhlala isikhathi eside, njengoba kwenza abaningi bethu, kungabangela ukuthi isifuba nangaphambili kwamahlombe kugwebe ukuya phambili, kubeke imisipha yangemuva engenhla endaweni emide njalo.

Ukugwedla kusiza ukuhlehlisa lokhu ngokufinyeza imisipha engaphezulu nokwelula imisipha engaphambili komzimba. Ngokuyisisekelo, idonsela amahlombe akho emuva futhi ibe yindawo engathathi hlangothi ngokuhamba kwesikhathi. Futhi, ngokunengqondo, uthola ukuma okungcono.

Kuyahlukahluka

Imishini yamakhebula ngokuvamile iyimishini yokuqeqesha enemisebenzi eminingi. Ngazo, singashintsha ukuphakama kokuqala kwanoma yikuphi ukuvivinya umzimba futhi sisebenzise izesekeli ezihlukahlukene, kuhlanganise nentambo, isibambo se-V, ibha eqondile, nesibambo esisodwa. Ngokuya ngobude bokuqala kanye nesesekeli esisikhethayo, singakwazi ukuzivumelanisa kalula nalo msebenzi ukuze sibeke phambili imisipha ehlukene ngemuva nasezingalweni.

• ukubamba okuncane: Okunamathiselwe okuvame ukusetshenziswa kakhulu kumugqa wekhebula lokuma isibambo esingu-D esiphindwe kabili nentambo, kokubili okuzokwenza ukubamba okuseduze. Kokubili kuhilela ukubamba eduze okuzosiza ukuthuthukisa imisipha emikhulu emhlane wakho.
• I-Wide Grip:​ Ukuze siqhubeke sihlukanise izandla, sizosebenzisa ibha eqondile noma ibha eseceleni ephansi. Uma senza kanjalo, sizogcizelela kakhulu imisipha yomgogodla ongaphezulu (i-rhomboids ne-trapezius) kanye nemisipha yezingalo.
• Ukubamba okujwayelekile:Ukuhluka okuningi kwemigqa yokuma kusebenzisa ukubamba okuphakathi nendawo noma okuphinyiselwe (ukubamba ngokweqile). Kodwa, ukubamba okugxiliwe (ngaphansi kwesandla, izintende phezulu) kuzosebenza i-brachioradialis ngaphandle kwezingalo.

Linganisa ukunyakaza

Kujwayelekile ukuthi abantu bangawunaki ukuzivocavoca emuva bese bevuna izivivinyo ezicindezela isifuba namahlombe. Lokhu kungabangela ukuba imisipha engaphambili emahlombe ikhule ngokweqile, kube nomthelela ekuwohlokeni okuya phambili ngenxa yokungami kahle. Kungase futhi kubangele ubuhlungu beqolo nasemahlombe.

Ukwenza umugqa wekhebula omile kungasiza ukulinganisela ukujima okunomfutho ophezulu, okuzokhuphula ukusebenza kuphela ngaphakathi nangaphandle kwejimu.

Ivikela umhlane ongezansi

Njengoba kungadingeki ukuthi sigobe ukuze senze lo msebenzi, kulula emhlane ophansi kunezinye izinhlobo eziningi zokugwedla. Singazama lesi senzo uma sithola okunye ukuhluka kwemigqa egobile kungakhululekile.

Kodwa-ke, ukuba nesisu esibuthakathaka noma ukungamukeli ukuma okufanele kungenza kube lula ukulimaza le ndawo. Uma sinokungalingani kwemisipha, i-back back izothwala ukucindezeleka okuningi.

Qeqesha imisipha eminingana ngesikhathi esisodwa

Umugqa wekhebula omile uqondise ama-deltoid angemuva, ama-trap, ama-rhomboid, ama-biceps, amaphambili, umgogodla, ngisho nemilenze ngokwezinga elithile.

Ngakho-ke uma sinesikhathi esifushane sokusebenza imisipha eminingi ngangokunokwenzeka, lokhu kuvivinya umzimba kuyisinqumo esihle. Ukuzivocavoca okuhlangene nakho kunconywa ukuvimbela ukungalingani kwemisipha noma ukukhula okungalingani.

Amathiphu

Kunezincomo okufanele sizicabangele lapho sigwedla ngekhebula elimile.

ukuhlukana phakathi

Kutuswa ukuthi abasaqalayo benze umugqa wokuma endaweni yokuma ehlukene: unyawo olulodwa ngaphambi kolunye, izinyawo ngokuhlukana kwe-hip-width.

Ukuma kokuhlukaniswa kunikeza ukuzinza okungaphezu kokuma izinyawo zakho zihambisana (ukuma kokungathathi hlangothi), okungakusiza ukuthi ugxile kangcono emisipha oyidingayo ukuze usebenze (ama-lats kanye nemisipha yangaphezulu yangemuva). Uma usuwazi kahle umugqa wokuma wokuhlukaniswa, uzokwazi ukuya esimweni sokungathathi hlangothi njengoba kuzosebenza imisipha yakho eyinhloko.

imilenze egobile

Ukuze ugwele ngendlela eqinile, ezinzile, gcina unqulu namadolo akho egobile kancane ngaso sonke isikhathi. Lokhu kuzosisiza ukuthi simelane kangcono nokudonsa komshini we-pulley.

Uzophinde wakhe amandla nokuzinza kuma-quads akho, ama-hamstrings, nama-glutes, nakuba ngezinga elincane. Kodwa-ke, lokhu kumisa kuzonciphisa ukungezwani emhlane ongezansi.

Amahlombe phansi nangemuva

Ngemigqa, kungcono ukudonsa ngokuyinhloko ngomhlane wakho ongaphezulu nasemahlombe. Kodwa lokho akusho ukuthi kufanele sehlise amahlombe. Ukuphakamisa amahlombe kuthatha ukugcizelela kuma-lats futhi kubeke ezicupheni eziphezulu.

Kufanele sigxile ekugcineni amahlombe ethu emuva naphansi njengoba sigwedla. Uma singakwazi, futhi amahlombe aqala ukuphakama eduze kwezindlebe, kungenzeka ukuthi sizama ukugwedla esinda kakhulu.

emuva flat

Kubalulekile ukugcina umgogodla ongathathi hlangothi kusukela ekhanda kuye ozwaneni. Ukuvumela i-back to round noma i-arch akugcini nje ukunciphisa ukusebenza kahle kokuzivocavoca, kodwa futhi kubeka ukucindezeleka emgogodleni. Kufanele siqinise isisu futhi sihlale siqondile ngesikhathi sokuzivocavoca.

Uma sibona i-butt yethu iqala ukunamathela ngemuva kwethu noma i-arch of our lower back, sizofaka umsila wethu phakathi. Bese sizoqinisa umgogodla ukuze siwugcine lapho.

Ukuhluka

Uma umugqa wekhebula kulula ukuthi siwenze, kukhona okuhlukile okwenza kube inselele kakhulu.

Ukugwedla ngekhebula elihlangothi olulodwa

Ukuqeqeshwa okuhlangene (uhlangothi olulodwa) kunikeza izinzuzo ezihlukile. Ikakhulukazi, kusiza ukwakha amandla ngokulinganayo nhlangothi zombili, njengoba uhlangothi olubusayo alukwazi ukusiza ukuhambisa isisindo. Lokhu kungasiza ekulinganiseni ukungalingani kwemisipha. Nakuba ukungalingani kwemisipha kuvame kakhulu futhi akukho lutho okumelwe lukhathazeke ngakho uma kungenakunzima kakhulu, kodwa ukungalingani okuphawulekayo kungabikezela ukulimala.

1. Sizobe sivikela isibambo esisodwa kukhebula. Khona-ke, sizobamba isibambo ngesandla esisodwa (intende yesandla) bese sibuyela emuva kuze kube yilapho ingalo inwetshiwe phambi kwe-torso, cishe ekuphakameni kwesifuba.
2. Sizohlukanisa izinyawo ebubanzini bamahlombe futhi sizoguqa kancane amadolo.
3. Sizogcina ama-hips e-engeli elungile emshinini wekhebula ngenkathi sidonsa indololwane ngase-hip. Sizokhama ihlombe bese siqeda ngendololwane sibheke emuva.
4. Sizoma kancane bese sidedela ingalo futhi.

Irowu Yekhebula Eliphansi Emile

Lokhu kuhlukahluka kugcizelela kakhulu imisipha ye-lat emise okwe-fan eyenza ingxenye enkulu yangemuva.

1. Sizovikela ukubamba futhi silungise ukuphakama kwekhebula endaweni ephansi kakhulu. Khona-ke, sizobamba ngezandla zombili (izintende zezandla) futhi sizobuyela emuva kuze kube yilapho izingalo zinwetshwa.
2. Sizohlukanisa izinyawo ebubanzini bamahlombe futhi sizoguqa kancane amadolo.
3. Sizodonsa izindololwane ngasezinqeni futhi sizohlanganisa amahlombe. Sizoma lapho izindololwane zifika ngale komugqa omaphakathi.
4. Sizoma kancane bese sidedela izingalo futhi.

I-Cable Row ehlezi

Ukwenza umugqa ohlezi kusho ukuthi imilenze akusadingeki isebenze ukuze isisekele. Ngeke uthole ukuzibandakanya okuningi okubalulekile, kodwa uzokwazi ukugxila kangcono emisipha yakho yangemuva, inzuzo ebalulekile uma amandla okwakha noma usayizi kuwumgomo wakho.

1. Sizovikela i-accessory esiyikhetha kukhebuli futhi silungise ukuphakama kwekhebula endaweni ephansi kakhulu.
2. Sizohlala phansi sibambe ngezandla zombili.
3. Sizoshelela emuva kuze kube yilapho izingalo sezinwetshiwe ngokugcwele. Sizovumela imilenze ikhule futhi, noma sizoguqa amadolo futhi sibeke izinyawo zombili phansi.
4. Sihlezi siqondile, sizodonsa izindololwane ngasezinqulwini futhi sizohlanganisa amahlombe. Sizoma uma izindololwane sezifike ngale komugqa omaphakathi.
5. Sizoma kancane bese sidedela izingalo futhi.

Ezinye izindlela

Uma singenawo umshini wekhebula ngenxa yokuthi sikwenzela ekhaya noma endaweni yokuzivocavoca engenazo lezi zinsiza, sizophinda umugqa wekhebula omile ngokuxhuma ibhande lokumelana elizungeze isitimela esitezi esiqinile noma silivikele. kwihange lomnyango. Noma, sizozama okunye ukuhlukahluka kokugwedla, njenge-dumbbell noma irowu ye-TRX.

I-Unilateral Dumbbell Row Esekelwe

Ukusebenzisa ibhentshi noma isitulo ukusekela kungakusiza uphakamise isisindo esiningi, okwenza kube umsebenzi omuhle wokwakha amandla. Futhi ngenkathi ibhentshi lisusa ezinye zezinselele zokulinganisela nokuzinza esingaba nazo ngokujima, imisipha yakho eyinhloko kusadingeka isebenze kanzima ukuze ugcine umgogodla wakho ungathathi hlangothi.

1. Sizobhekana nebhentshi noma isihlalo ngenkathi sibambe i-dumbbell ngesandla sobunxele siye phansi eceleni.
2. Ukugcina i-back back flat, sizoqhubekela phambili ngonyawo lwethu lwesokudla bese sibeka intende yesandla sethu sokunene ebhentshini noma esihlalweni.
3. Sizovumela idolo langakwesokunxele ukuthi ligobe kancane futhi ingalo yesokunxele ilenge phansi, intende yesandla ingene ngaphakathi.
4. Sizodonsa isisindo sibheke ku-ribcage kanye nendololwane ngase-hip, sicindezela ihlombe lehlombe phezulu ekunyakazeni.
5. Sizokwehlisa isisindo ngokulawula kuze kube yilapho ingalo inwetshiwe ngokugcwele. Sizophinda futhi sishintshe izinhlangothi.

Uma sidinga ukwesekwa okwengeziwe okuphansi emuva, singaguqa esihlalweni ukuze idolo liqonde ngqo ngaphansi kwe-hip futhi isandla esisekelayo siqondiswe ngaphansi kwehlombe.

I-Dumbbell Chest Rest Row

Lokhu kuhlukahluka komugqa kususa ngokuphelele imilenze nomgogodla ku-equation, ngakho-ke singagxila ngempela ekudonseni ngemuva kanye nama-biceps.

1. Sizobeka ibhentshi eliguquguqukayo elingama-degree angu-45 kanye nama-dumbbell ngaphansi kwalo.
2. Sizolala sibheke phansi ebhentshini, ukuze ikhanda lisule ingxenye engenhla. Imilenze kufanele inwetshwe futhi izinyawo zitshalwe phansi.
3. Sizobamba i-dumbbell esandleni ngasinye futhi sivumele izingalo zilenga phansi, izintende zibhekane.
4. Sizoqala ukunyakaza ngokubuyisela izindololwane futhi sihlanganise amahlombe ehlombe. Sizoma lapho izindololwane zifika ngale komugqa wabo omaphakathi.
5. Sizoma kancane bese sehlisa kancane ama-dumbbell sibuyele endaweni yokuqala ngokulawula.

Umugqa Webhendi Yokumelana Okumile

Uma singakwazi ukufinyelela umshini wekhebula, sisengakwazi ukusebenza imisipha eminingi esetshenziswa kumugqa wekhebula omile ngebhendi yokumelana. Kodwa-ke, kunezinye izithiyo ekusebenziseni amabhande okunyakaza kokugwedla. Uma sisebenzisa ibhendi, ukumelana kuyanda njengoba uthuthukela olifti. Lokhu kuhle kakhulu ekwenzeni ukuzivocavoca okufana ne-squat noma ukucindezela komzimba okungaphezulu kube inselele, ngoba imisipha yakho iqine kakhulu phezulu ukunyakaza.

Kodwa uma ugwedla, okuphambene kuyiqiniso: isisindo siba "sisindayo" njengoba ufinyelela phezulu ukunyakaza ngoba imisipha isesimweni esibuthakathaka. Lokhu kungaholela ekukhohliseni emigqeni enamabhande futhi kugcine ngokunyakaza kwe-choppy.

1. Sizosonga ibhande lokumelana entweni eqinile, njengesitebhisi noma uhlaka lokuthunyelwe.
2. Sizobamba ibhande ngezandla zombili bese sibuyela emuva kuze kube yilapho izingalo zinwetshiwe ngaphambi komzimba, cishe ekuphakameni kwesifuba.
3. Sizohlukanisa izinyawo ebubanzini bamahlombe futhi sizoguqa kancane amadolo.
4. Sizodonsa ibhande silibhekise phakathi nendawo, ngaphansi kwesifuba, sihlanganise amahlombe. Futhi sizogcina izindololwane zethu ziseduze nezinhlangothi zethu.
5. Sizoma kancane bese sidedela izingalo futhi.