Inkomfa ye-Dumbbell: uqeqesho olusesebenzayo lomzimba

Okwangoku, loo mdlalo njengokwakhiwa komzimba kuye kwaziwa kakhulu ukugcina isimo esifanelekileyo somzimba nokukhokelela kwindlela yokuphila enempilo. Ikuvumela ukuba uhlakulele yonke imisipha ngokulinganisela, ngaphandle kokuqulunqwa nayiphi na into yokusebenza, njengoko kwenzeka njalo, umzekelo, xa usebenza okanye uhlahlela i-nucleus. Kwaye ininzi ethandwa kakhulu kwisakhiwo somzimba yinkxalabo yee-bumbbells okanye ii-barbells kwizikhundla ezahlukileyo.

Kukho ininzi ininzi yeentlobo zokushicilela. Zingenziwa ukulala phantsi, ukuma, uhleli ngqo okanye uhlale ebhentshini. Ngalunye lwalezi zivivinyo zithwala umthwalo kwiqela elithile lezihlunu kwaye lisebenza kakuhle kuyo yonke inyama.

Ngokungafani ne-bar, inkcazelo ye-dumbbell ithathwa njengendlela esebenzayo yokuqeqesha, kuba kulo mzekelo izandla zisebenza ngesisindo esifanayo ngokuzimela. Oku kusivumela ukuba siphumelele ukusebenza kumacala omabini ngokuphuhliswa kwawo okulinganayo, ngelixa iphakamisa ibha, i-asymmetry ingenzeka.

I-Dumbbell bench press

Inkcazo yebhokisi le-dumbbell ikhula intloko yangaphambili ye-deltoid muscle, iindawo eziphakathi kwemisipha ye-pectoral, kunye ne-triceps imisipha yamagxa (triceps). Umsebenzi wesiSeko uyenziwa yingxenye ephezulu nengezantsi ye-muscular pectoral. Lo msebenzi uphakathi kweziseko zokwakha umzimba.

Inkcazo kunye neendlumbulu zifundo ezininzi ezifanelekileyo ezibandakanyekayo kwinkqubo ye-musculature. Ukongeza kwinto yokuba inxalenye nganye yomzimba isebenza ngokwahlukileyo, iinqwelo zinganciphisa phantsi kwezinga lesifuba, kuba kule meko akukho mali enjalo njengebar ye bar.

Ukuzivocavoca kukuvumela ukuba usebenze kangcono nje ngesifuba, kodwa kunye ne-triceps, njengokuba ngexesha lokubulawa kwabo kunokwenzeka ukutshintsha isikhundla sezandla. Ngokomzekelo, ukuba ngaphantsi kwamasundu ajongene nomnye, ngethuba le ntshukumo bangajikelezwa ngamadridi angama-90 ukwenzela ukuba kwindawo ekugqibeleni ibuyiselwe emuva, iya ngasezinyaweni.

Bhenki cindezela kwibhentshi yokunyuka

Inkomfa ye-dumbbell elele kwi-bench incline ihlakulela intloko engaphakathi nephakathi kwe-deltoids, i-middle and upper muscle zesifuba, kunye ne-triceps. Ukuze uyenze, kufuneka ulungise ibhentshi kwinqanaba lika-50 ukuya kuma-80 degrees eliphantsi komgangatho.

I-angle of inclination ikhethwe ngendlela enokuba inxalenye yomzimba efuna ingqwalasela engakumbi ifundwa. Okusondeleyo kumdlali kumgangatho ojikelezayo, ngaphantsi kwemisipha ephezulu yepectoral kunye ne-central cross ye deltoids.

Njengoko kwimeko yokushicilela ibhentshi, unokutshintsha ukuhamba kwakho ngokutshintsha isikhundla sezandla zakho. Ukongezelela, xa iingalo zisebubanzi bamagxa, izihlunu eziphakathi zesifuba zisebenza ngaphezulu. Kwaye ukuba kwindawo ephezulu yokunciphisa kunye, umthwalo uya kulala kwiindawo zangaphakathi.

Cinezela ukuma

Umshicileli we-dumbbells umi ngokuqhelekileyo awufani nawokushicilela kwi- dumbbells ehleli kwindawo ecacileyo. Into ebaluleke kakhulu kulo msebenzi kukuba umzimba kufuneka uhlale ungagqibekanga, kuphela izandla ezisebenza ngexesha lokuqhutywa kwalo. Ukuzixhamla umzimba awuhambisani nezizathu ezibini ezibalulekileyo: umphumo wokuqeqesha ulahlekile, kwaye umgudu uphantsi komthwalo onobungozi.

Impendulo yokuma idlulisela umthwalo oyintloko kwii-triceps, iindawo eziphezulu zamathambo ezipectoral kunye nemigangatho ephakathi ye-deltoids. Ukongezelela, i-trapezium iphumelela kwisibini. Nje ngezinye iindidi zee-presses, iidumbs ziyakwenziwa ngamacandelo ahlukeneyo omzimba, ukutshintsha isikhundla seebhothi kunye nomgama phakathi kwabo kwindawo ephezulu. Ukusondeza kwezandla zakho kunomnye nomnye, umkhulu kakhulu we-triceps.

Nangona i-press ye-dumbbell ingumsebenzo osebenzayo, umntu akufanele akhohlwe malunga nebar. Ngenxa yokuba iidumbbell azikuvumeli ukuba wenze ukunyakaza kunye nokuhlenga kwezandla kwisithuba esinye nesigqitha okanye nokuba ngamacala amabini. Ngexesha elifanayo, ngoncedo lwebhar, ububanzi bentambo bunokunyuka, ngenxa yoko umthwalo ogqithiselweyo udluliselwa kwisifuba okanye kwiimisipha ze-deltoid, kwaye i-triceps isetyenziselwa ubuncinci.

Ukuba ufuna ukunyusa imiqulu ye-muscle, kukulungele ukwenza ukuphindaphinda oku-4 ukuya kwe-8 kwindlela enye. Ukuphuhliswa ngokweenqanaba, ukuphindaphinda oku-8-12 kusetyenziswa. Kwaye kwimeko apho sele ifunyenwe iincwadi ezifunekayo kufuneka zenziwe ukukhutshwa okungakumbi, ubuncinane kufuneka kube nokuphindaphinda oku-15-18. Ngexesha elifanayo, khumbula ukuba ixesha elipheleleyo lomzimba kufuneka uthathe ukususela kwi-40 ukuya kwi-65 imizuzwana.