I-Dumbbell emileyo: Iikhompyutheni zokuSebenza, iiNcebiso eziNcedo

Ukuphakanyiswa kwezandla kunye nokuhlengahlengwa kumacala kunika umthwalo ophezulu kwimisipha ye-deltoid. Ukuqeqeshwa kwabo kukuvumela ukuba ukhulise ngokucacileyo amahlombe uze wenze umgca. Makhe sibone indlela yokulungisa ngokufanelekileyo i-dumbbells kwicala lokuma.

Ziziphi izihlunu ezibandakanyekayo ekuqeqesheni?

I-stand-up ye-dumbbell ivumela ukulayisha i-deltas ephakathi kunye ne-anterior yangaphandle kwibhande. Kwinqanaba elincinci, i- trapzius muscle, i-trapezius muscle, i- delta yangasemva isebenze.

Ukuphumelela kokupompa imimandla engentla kunyuke xa ukwenza umsebenzi obongezelelweyo kunye nebar. Ukulungisa isiphumo kuvumela ukuba i-wiring ye-bumbbell emi kwi-slope.

Ukuzivocavoca okunjalo kwenza kube lula ukukhangela ibhinqa lehlombe ngokufanelekayo kubadlali beesondo zombini, ukukhawuleza ukunyusa isisundu sokuqala kwabaqalayo. Unako ukufezekisa iinjongo zakho ngokuhlula ubunzima beendumbulu.

Abasetyhini uqeqesho olunjalo lukuvumela ukuba wenze isilinganisi esifanelekileyo. Nangona kunjalo, abameli bezesondo ezibuthakathaka abanconywa ukuba basebenze ngobunzima obukhulu, ngenxa yokuba kuninzi, unokwenza umzimba ophezulu uphelele kakhulu, ofana nendoda.

I-Technique yokwenza umsebenzi

Ukuhanjiswa kwezandla kunye neendwangu zecala kwimiba yokuma kwenziwa ngolu hlobo lulandelayo:

1. Isikhundla sokuqala sithathwa, apho iinyawo zifumaneka khona ububanzi bamagxa.
2. Iingqungquthela ziyabanjwa, emva koko umzimba womzimba ulungiswe.
3. Iintende ziphendulelane. Ngomxube we-elbow, ifowuni encinci eyenziwa, echanekileyo kwisimo esiphezulu. Ukukhangela okufunekayo akufanele kutshintshwe kuwo wonke umsebenzi.
4. Ukuphefumula okuchukumisayo kufakwe kwaye ukuphefumla kuyalibaziseka. Emva koko, iingalo ziphakanyiswa, zihlanjululwe kumacala.
5. Iingqungquthela ziphakanyiselwa kwinqanaba lamahlombe, emva koko i-exhalation yenziwa.
6. Ekugqibeleni, izandla zinciphisa kwaye indawo yokuqala ithathwa.

Ulandelelwano olungentla lwezenzo lucetyiswa ukuba luphindwe ngokuphindaphindiweyo ngaphandle kwee-jerks kunye nokulibaziseka. Ngelo xesha, kufuneka kube neyantlukwano elincinane. Ukuphakanyiswa kwee-dumbbells kwinqanaba lebhande legxina kufuneka lenziwe, lithembele kuphela kwimisipha ye-deltoid.

Ulungelelwaniso lwe-Dumbbell omi kwindawo eselunxwemeni

Umsebenzi owenziweyo awukho mfuneko ekubunzeni ibhinqa elithandekayo. Ukusebenza kwalo kwenza ukuba kube lula ukupompa isixhaso esongezelelweyo se-deltoid muscle.

Xa uqala lo qeqesho, kuyimfuneko ukuthambisa umzimba phambili kunye nokwakhiwa kwe-angle ^° 90 ^° . Ukuthabatha iidumbbells, kufuneka ubeke izandla zakho phambi kwakho. Njengoko kwimeko yangaphambili, isilenze sifanele senzeke ngokukodwa kwindawo yomgca. Emva koko, unokuqala ukuphakamisa iidumbbell ezimi kwi-slope, usebenze ude ufikelele ekugqibeleni kwebhande lehlombe.

Kubalulekile ukuba uqaphele ukuba kulo msebenzi kulukhuni ukufikelela kwiziphumo ezibonakalayo, kuba kwi-slope inxalenye enkulu yomthwalo ibalwa yimisipha yangemva. Ukuququzelela umsebenzi kunye nokwandisa indawo ekujoliswe kuyo, emva kokufumana isikhundla sokuqala, kwanele ukumbamba intloko yakho kuyo nayiphi na indawo ephezulu.

Iingcebiso eziwusizo

Kukho inani leengcebiso ezisebenzayo, ekujoliswe kuyo, unokuphucula iziphumo zoqeqesho:

1. Ukusetyenziswa kwezigulane ezinobunzima obunzima, akuyi kukuvumela ukuba usebenze, ugcine indlela efanelekileyo. Umthwalo ogqithiseleyo ngokwemvelo uza kubangela ukuba izitho zibe zibophe ngokugqithiseleyo kwiindawo zomgca. Iphutha elichaziweyo liza kubangela ukuphulwa kwe-amplitude efunwayo yokuhamba. Ngako oko, kucetyiswa ukuba baqale ukuba basebenzise ukusetyenziswa kwezigulane ezikhanyayo.
2. Okuphambili kunikwa ukuphefumla ngexesha lokusebenzisa. Ukulibaziseka ngexesha elifanelekileyo kubaluleke kakhulu, kuba kukuvumela ukuba ugcine ukulinganisela.
3. I-Dumbbell Standing idinga uxinzelelo kunye nokulungiswa komzimba. Ngethuba lokusetyenziswa, kufuneka ubaleke ukuguqula nokuguqula umzimba kwi-axis eqhelekileyo. Yonke imithwalo ifanele iwele kumagxa asegxeni. Imisipha engasetyenziswanga kufuneka ishiywe kwindawo ehleliweyo, esesikhundleni.
4. Imibala kunye nezidumbane kufuneka idlule kuphela ngamacala. Ukucoca izihlunu zesifuba okanye umva, umgijimi uyanciphisa ngokukhawuleza ukuphumelela koqeqesho. Ngolu hlobo kumbutho weeklasi, ukufikelela kwiziphumo ezifunayo kuya kuthatha ixesha elingakumbi. Ngelo xesha, ukungakwazi ukugcina ubuchule obuchanekileyo kubonisa ukhetho olunzima kakhulu.

Ekugqibeleni

Ngoko sijonge indlela iingalo eziphathwe ngayo kunye nezigulane ezimileyo kwaye umzimba ugobile. Ekugqibeleni, kubalulekile ukuba uqaphele kuphela ukuba izihlunu ze-deltoid zebhande lehlombe zixhomekeke kakuhle kwimithwalo. Ngoko ke, ukwenzela ukwandisa ukuphumelela koqeqesho, kubalulekile ukuba uthabathe rhoqo ukunyusa ubunzima beentumbulu.