I-Las dumbbell lateral iphakamisa Ziwumsebenzi obalulekile noma ngabe sifuna ukuba namahlombe ayindilinga nawobuhle. Lokhu kuwumsebenzi osebenzela ukuhlukanisa i-deltoid ephakathi ngendlela yokuthi isebenze kuphela lesi sicubu kanye ne-trapezius encane. Kodwa-ke, kunezindlela ezahlukahlukene zokwenza ama-dumbbell lateral aphakamise.
Ngenxa yalesi sizathu, sizonikezela lesi sihloko ukuze sikuchazele ukuthi ungakwenza kanjani ukuphakamisa ama-lateral ngama-dumbbells, yiziphi izinhlobonhlobo zabo nokuthi yiziphi izinzuzo abanazo emisipha yakho.
Indlela yokwenza i-dumbbell lateral iphakamise?
Ukuma noma uhlezi, bamba i-dumbbell esandleni ngasinye eceleni kwakho. Gcina umhlane wakho uqondile futhi umgogodla wakho uhileleke, kancane kancane phakamisa ama-dumbbell eceleni kuze kube yilapho izingalo zakho ziqondana naphansi futhi izindololwane zakho zigobile kancane. Bese wehlise futhi ngendlela elawulwayo.
Ukwenza lo msebenzi kuzoba nzima kakhulu uma ugwema ukudonsa. Melana nesifiso sokwenza lokhu futhi ugxile ekuphakamiseni ngama-deltoid akho.
Ukukhetha isisindo esifanele kuyisihluthulelo sokwenza ukuphakama kwe-lateral ngendlela efanele futhi ngokuphepha. Uzothola ukuthi noma ngezisindo ezilula, ama-reps ambalwa okugcina ayinselelo yangempela, ngakho-ke asikho isidingo sokuzama ukuhlaba umxhwele ngokubamba ama-dumbbell anzima kakhulu ngangokunokwenzeka.
Awudingi ngisho nokusebenzisa ama-dumbbells - amabhendi okumelana alungile kulo msebenzi. Ungaphakamisi ngaphezu kokuhambisana, futhi qinisekisa ukuthi izingalo zakho ziseceleni kwakho. Uma ungakwazi ukwenza inqubo efanele, kufanele ukhethe ukusebenzisa izisindo ezilula.
Imisipha ehilelekile ekuphakameni kwe-lateral
Ukuphakanyiswa kwe-lateral kuwumsebenzi ongahlukaniswa njengokuzivocavoca kwehlombe. Ingashintshwa ngama-engeli ahlukene, ububanzi bokunyakaza, nemithwalo. Ngezansi ungabona imisipha ehilelekile.
- I-Anterior Deltoids, i-Middle Deltoids, ne-Rear Deltoids
- I-trapezius ephezulu ne-trapezius ephakathi
Izinzuzo ze-dumbbell lateral ziyakhuphuka
Ngezansi ungabona ezinye zezinzuzo eziphawuleka kakhulu zokwenza ukuphakamisa uhlangothi.
- Amahlombe Amakhulu, Aqinile: Ukukhushulwa kwezinhlangothi sekuyisikhathi eside kuyisisekelo sokwandisa ubukhulu behlombe namandla. Kungenye yezivivinyo ezimbalwa ezisebenza wonke amakhanda e-deltoids. Ukwandisa ubukhulu bamahlombe kuyisihluthulelo kunoma ubani ngoba kuvumela imicu yemisipha ukuba ikhiqize amandla amaningi okuphakamisa isisindo esiningi.
- Ilungisa ukungalingani kwemisipha nama-asymmetries: amanye amaqembu emisipha asalela ngemuva futhi adinga ukusebenza kuwo. Ngokuqondisa amahlombe ngokuzivocavoca okuthile, ungakwazi ukwandisa i-muscle hypertrophy, ukulawula kanye nemisipha ebuthakathaka engakwazi ukukhungatheka ngama-pecs noma ama-triceps ngesikhathi sokuzivocavoca okufana nokucindezela okuphezulu. Njengoba nje umuntu ofuna ukwandisa usayizi womlenze enza i-quad stretch, ukuphakama kwe-lateral kungaba nomthelela ofanayo emahlombe.
uchungechunge nokuphindaphinda
Lokhu kuwumsebenzi oyinkimbinkimbi, ngisho nezisindo ezilula kakhulu. Ukuzivocavoca okubonakala kulula kakhulu okokuqala kuzokhokha ngemuva kokwenza ama-reps angu-8, ngakho-ke khetha isisindo sakho ngokuhlakanipha. Phinda izikhathi ezingu-10-12 ngendlela ephelele. Ukukhetha isisindo esifanele kuyisihluthulelo sokwenza ukuphakama kwe-lateral ngendlela efanele futhi ngokuphepha.
Izinguquko nezinye izindlela
Ziningi izindlela zokwenza lo msebenzi. Nazi ezinye izinketho nokwehluka ongakufaka ekusebenzeni kwakho.
I-Lateral Iphakamisa Ukuncika Ngodonga
Ukuncika odongeni ngenkathi uphakamisa i-dumbbell ngenye ingalo kudala ingcindezi eyengeziwe emahlombe ngenqubo ebizwa ngokuthi imisebe. Ngincike ngodonga, mancane amathuba okuthi ukope ngezisindo ngoba ukwenza njalo kungakwenza ungakhululeki.
izindawo eziphakeme ngebhomu
Lokhu kuhlukahluka kokuzivocavoca komnsalo kusebenza ohlangothini nangemuva kwe-deltoid, kodwa ukunyakaza kwe-crossover nakho kusebenza okuyisisekelo. Qala ukukhanya futhi uqiniseke ukuthi kulula ekuqaleni. Lona umsebenzi onzima kakhulu kunalokho okubonakala.
Idolo elingemuva liphakamisa
Ukuguqa kukuvimbela ekukopeleni ngomfutho, okwandisa isikhathi osichitha uqinisa imisipha yehlombe. Inhliziyo yakho nayo izosebenza, njengoba kuzokusiza ukuthi uhlale uqondile. Ngokunciphisa ukuzinza, uthola nempendulo esheshayo. Noma yiziphi izinkinga zizodala ukulahlekelwa ibhalansi futhi uzodinga ukulungisa isimo ngaphambi kokuqhubeka.
Hlanganisa i-Dumbbell Lateral Raise
Ukuphakamisa izinhlangothi ngenkathi ugoba kwandisa ibanga izingalo zakho ezilidingayo ukuze uphakamise isisindo. Uhlu olukhulu lokunyakaza lusho ukucindezeleka okwengeziwe ekusebenzeni imisipha. Lolu shintsho ludala ukugcwala okwengeziwe phezulu kokunyakaza. Kufanele wenze impinda ngayinye kancane futhi elawulwayo ngoba okufunayo isikhathi esiningi ngaphansi kwengcindezi.
Ingabe ukuphakanyiswa kwe-lateral kusebenza ngendlela efanayo ngaphandle kwama-dumbbells?
Cha. Ama-Dumbbell ayadingeka ukuze kukhuliswe izinhlangothi. Lokhu kungenxa yokuthi isisindo sakho sizosiza ukwakha imisipha. Futhi, ngenxa yama-dumbbells ungakwazi ukwandisa isisindo semisipha. Ngaphandle kwalokho, ama-dumbbells anikeza ibhalansi engcono nokuxhumana komzimba.
Ama-Dumbbell asinika ukuhlukahluka okwengeziwe ekusebenzeni kwethu, kanye nokulawula imisipha okwengeziwe nokuqwashisa ukunyakaza. Lokhu kukhulisa ukuzinza kwelunga. Ngakolunye uhlangothi, banikeza uhla olukhulu lokunyakaza futhi banikeze ukuvikeleka okwengeziwe. Ama-Dumbbell anconywa kubantu abanokulimala kwemisipha, njengoba ngeke aqhubekisele phambili ukulimala.
Amathiphu okwenza i-Dumbbell Lateral Raises
Ngezansi uhlu lwezincomo ezibaluleke kakhulu mayelana nalokhu:
- Ngokwenza lezi zivivinyo, cabanga ukuthi umzimba wakho ungabhekana kanjani nazo.
- Khulisa kancane kancane isisindo sama-dumbbells.
- Gcina izinga elilinganayo lokunyakaza ukuze udale ukuphindaphinda okuphumelelayo. Ungasheshisi ukunyakaza ngesikhathi sokuzivocavoca, ngaphandle kwalokho kuzodala ukulimala kwemisipha.
- Faka izikhathi zokuphumula ukuze imisipha ilulame.
- Qoqa inani lokuphindaphinda nezikhathi zokuphumula zesethi ngayinye.
- Sebenzisa ama-dumbbell angasindi akuvumela ukuthi uwaqondise kalula.
- Gcina umhlane wakho uqondile futhi ubheke ngqo phambili.
- Qiniseka ukuthi uphefumula ngendlela efanele. Donsa umoya ngesikhathi wehla bese ukhipha umoya ngesikhathi ukhuphuka.
- Gobisa kancane izindololwane zakho ukuze ungalayishi kakhulu izingalo zakho.
- Qinisekisa ukuthi ufudumala kahle ngaphambi kokwenza lo msebenzi.
- Ukwenza lokhu kuthutha ngendlela efanele kuthatha isikhathi, ikhono, nokubekezela.
- Phakamisa izinsimbi ngesivinini esimaphakathi.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuphakanyiswa kwe-dumbbell lateral kanye nezinzuzo zabo.