Ukuzivocavoca ukuphakamisa isifuba ngama-dumbbells

izivivinyo zokuphakamisa isifuba ngama-dumbbells

Uma umsebenzi womzimba ungekho, imisipha ye-pectoral iyona yokuqala ukuzwa i-atrophy. Ukufeza ukubukeka okuchaziwe, kubalulekile ukusebenzisa le misipha njalo. Ngokuyisisekelo, i-pectoralis ingahlukaniswa ibe yimisipha emithathu ehlukene: i-pectoralis enkulu, i-pectoralis minor, kanye ne-serratus anterior.

Ngakho-ke, kulesi sihloko sizokutshela ukuthi yiziphi izivivinyo best ukuphakamisa isifuba dumbbells.

Ukuzivocavoca okungcono kakhulu kokuphakamisa isifuba ngama-dumbbells

I-Dumbbell Chest Cindezela

izivivinyo ze-dumbbell

Ejimini ungadlala ngaphandle komzamo lokhu kuzivocavoca kwe-dumbbell yakudala yemisipha ye-pectoral, okuhlale kuveza imiphumela emihle. Kuyindlela ethembekile yokuphimisa leli qembu lemisipha ethile. Lezi yizinyathelo okumele uzilandele:

  • Ngena endaweni yokulala ebhentshini lokuzivocavoca, uqinisekise ukuthi umhlane wakho uxhumene nendawo engaphezulu. Thatha ama-dumbbell amabili bese ugoba izindololwane zakho, uzivumele ziphumule phansi. Phakamisa ama-dumbbells ukuze abekwe ngaphezu kwesifunda sakho se-pectoral.
  • Phakamisa ama-dumbbell ngokunyakazisa phezulu okuqondile kuze izingalo zakho zakhe i-engeli elungile emzimbeni wakho. Yima kancane ngaphambi kokuba kancane kancane uzibuyisele lapho ziqale khona.
  • Gcina iphethini yokuphefumula elawulwayo phakathi nalokhu kuvivinya umzimba, uqiniseke ukuthi ukhipha umoya njengoba uphakamisa ama-dumbbell futhi uhogele njengoba uwehlisa. Qedela ukuphindaphinda okungu-12 kwalokhu kunyakaza, ukugcwalisa isamba samasethi ama-4.

I-neutral grip chest press

I-neutral grip chest press exercise iyisengezo esibalulekile esimisweni sakho se-dumbbell njengoba kunciphisa ngempumelelo ukucindezeleka ezihlakaleni zakho futhi kunciphisa ingozi yokulimala. Ukwengeza, ihlose ngokuqondile futhi iqinise isifunda sangaphakathi semisipha ye-pectoral. Ukuqinisekisa ukuthi ukhulisa izinzuzo zalo msebenzi, landela lezi zinyathelo:

  • Ngena endaweni ephansi ebhentshini lokuzivocavoca futhi ubambe ama-dumbbell amabili. Phakamisa izingalo zakho ngokugoba izindololwane zakho, uqinisekise ukuthi izintende zakho zigcina ukuma okuhambisanayo.
  • Phakamisa ama-dumbbell ngokunyakaza okuqondile, wenze isiqiniseko sokuthi izingalo zakho zifinyelela esandisweni sazo esigcwele kuyilapho ugcina izihlakala zakho ziqinile. Yehlisa kancane kancane izisindo ubuyele endaweni yokuqala.
  • Yenza umsebenzi wesamba sezimpinda eziyi-10, uqedele amasethi ama-3 ohlelweni.

Emhlabeni wonke ngama-dumbbells

Ukukhomba nokuqinisa izindawo ezithile zemisipha ye-pectoral evame kakhulu kunganakwa ekuzilolongeni kwendabuko, njenge-deltoids ne-serratus anterior eduze kwe-abs, zama le ndlela yokuzivocavoca eyingqayizivele. Landela lezi zinyathelo ukuze wenze umsebenzi ngendlela efanele:

  • Lala ebhentshini lokuzivocavoca eliyisicaba bese ubamba ama-dumbbells. Izihlakala zakho kufanele zibheke phezulu njengoba ubambe ama-dumbbell ezingeni lethanga.
  • Kancane kancane futhi ngaphandle kokuphakamisa noma ukugoba izingalo zakho, qondisa ama-dumbbell ngasekhanda lakho, udale indlela egobile ngokunyakaza. Ama-dumbbells kufanele abe phezulu kwekhanda lakho. Bamba lesi simo cishe imizuzwana emi-2 ngaphambi kokuwehlisela emuva emathangeni akho.
  • Qedela amasethi amane ezimpinda eziyishumi.

Cindezela isifuba sokucindezela

isifuba se-dumbbell

Ngokufana nokuzivocavoca kokuqala okukhulunywe ngakho, umshini wokucindezela isifuba ugxile ekuthuthukiseni amandla ezingxenye eziphakathi nendawo eziphansi zemisipha ye-pectoral ngokusebenzisa ukunyakaza okunamandla okumaphakathi. Ukuze wenze lo msebenzi, landela imiyalo elandelayo:

  • Yima ebhentshini lokuzivocavoca elibheke phezulu. Thatha ama-dumbbell amabili bese ugoba izindololwane zakho, uzibeke ezinhlangothini zesifuba sakho. Khumbula ukuthi izintende zakho kufanele zibheke phambili.
  • Nweba izingalo zakho ngokugcwele ngokuziphakamisa. Qhubeka ukwehlisa kancane kancane bese uphinda lo msebenzi izikhathi ezingu-9 ngaphezulu.
  • Qedela lo msebenzi ngokwenza izimpinda eziyi-10 kumasethi ama-4 ngalinye.

Ukuvuleka kwe-Dumbbell

dumbbell uyandiza

Ukuzivocavoca okwaziwa ngokuthi izimpukane kuyisici esibalulekile sanoma isiphi isimiso sesifuba ngenxa yekhono laso lokukhomba ngempumelelo kanye nokubekela inselele imisipha yesifuba. Kulo mhlahlandlela, sizochaza indlela efanele yokwenza lo msebenzi. Uma ukwazi ukufinyelela endaweni efanelekile lapho ungacambalala khona, ungahlanganisa kalula lo msebenzi ohlelweni lwakho lokuzivocavoca lwasekhaya:

  • Lala ubheke phezulu ebhentshini lokuzivocavoca bese ubamba ama-dumbbell amabili. Yelula izingalo zakho ohlangothini ngalunye lomzimba wakho.
  • Phakamisa ama-dumbbell aqonde phezulu aze abe ngaphezu kwekhanda lakho, uqiniseke ukuthi izingalo zakho sezicishe zinwetshwe ngokugcwele. Kubalulekile ukugcina ukugoba okuncane ezindololwaneni kulo lonke ukunyakaza.
  • Ekunyakazeni kokwehlisa ama-dumbbell, yelula izingalo zakho ohlangothini ngalunye lomzimba wakho ngenkathi ngesikhathi esifanayo unweba isifuba sakho.
  • Gcina izingalo zakho zisendaweni evaliwe futhi ugweme ukuzehlisa. Kunalokho, phinda isenzo sokuwavula futhi.
  • Ukuze uthole ukuphindaphinda okuthathu, qiniseka ukuthi wenza lo msebenzi izikhathi eziyishumi.

Izinhlobonhlobo zokuzivocavoca kwempukane ezimile nazo ziyatholakala. Okunye okuhlukile okunjalo ukuma komzimba okungenalutho okwenziwa ngenkathi umile.

Umzimba ongenalutho kusukela emhlabathini

Ngokubamba iqhaza kulokhu kuvivinya okuthile, ngeke nje ukwazi ukubekela inselele futhi uvivinye imikhawulo yemisipha yakho ye-pectoral, kodwa futhi uzokwazi. uzoba nethuba lokukhomba futhi uqeqeshe ngokuphumelelayo indawo yakho yesisu. Lokhu kungenzeka ngenxa yenhlanganisela ye-synergistic yomzamo nomzamo endaweni yangaphambili yomzimba wakho. Ukwengeza, kubalulekile ukuqaphela ukuthi ungakwazi kalula ukwenza lo msebenzi ngama-dumbbells, noma ngabe ukhetha ukuwenza ukhululekile ekhaya lakho noma endaweni yokuzivocavoca. Vele ulandele izinyathelo ezilandelayo:

  • Lala ubheke phezulu phansi bese ubamba ama-dumbbell amabili. Beka ama-dumbbell ohlangothini ngalunye lomzimba wakho ezingeni lesifuba, uqinisekise ukuthi izihlakala zakho zibhekene.
  • Okulandelayo, yelula ngokugcwele imilenze yakho, uqiniseke ukuthi iqonde ngokuphelele. Phakamisa imilenze yakho cishe ngo-10 cm ukusuka phansi futhi ngesikhathi esifanayo welule ingalo yakho yangakwesokudla, uphakamise i-dumbbell. Gcina ingalo yakho yesokunxele isendaweni yayo yasekuqaleni.
  • Bamba lesi sikhundla imizuzwana emihlanu ngaphambi kokubuyela endaweni yokuqala. Qhubeka nokuphindaphinda umsebenzi, kulokhu ushintshana nokusetshenziswa kwengalo yangakwesokunxele.
  • Qedela ukuphindaphinda okungu-12 kokuzivocavoca kwe-pullover ngezingalo eziqondile isamba samasethi angu-3.

I-Pullover enezingalo eziqondile

Lokhu kungenye yezivivinyo eziphumelela kakhulu zokuthuthukisa imisipha ye-pectoral. Naphezu kwemvelo yayo eyinselele, ikhiqiza imiphumela emangalisayo. Lo msebenzi awuqondi nje kuphela ama-pectorals, kodwa futhi usebenza i-serratus enkulu, i-rhomboids, ne-pectoralis minor. Ukuze uyisebenzise ngendlela efanele, kubalulekile ukulandela ngokucophelela lezi zinyathelo:

  • Zibeke ebhentshini lokuzilolonga endaweni ephansi. Bamba i-dumbbell ngezandla zombili, uyibambe ngakolunye uhlangothi. Beka isisindo sakho esifubeni sakho, uqinisekise ukuthi izindololwane zakho zigobile.
  • Phakamisa i-dumbbell ngokunyakazisa phezulu futhi uqhubeke kuze kube yilapho izingalo zakho zifinyelela esandisweni sazo esigcwele.
  • Qala ngokuphakamisa i-dumbbell uqonde phezulu, bese uqhubeka nokwehlisa okulawulwayo, uqinisekisa ukuthi izingalo zakho zihlala zinwetshiwe ngokugcwele futhi ziqondaniswe endaweni eqondile njengoba ushwiba i-dumbbell ngemuva kwekhanda lakho. Kubalulekile ukugcina i-angle yezindololwane phakathi nokunyakaza. Phinda lo msebenzi ngengqikithi yezimpinda eziyi-12, ugcwalise amasethi ama-4 esewonke.

Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuzivocavoca okungcono kakhulu ukuphakamisa isifuba sakho ngama-dumbbells.