Endabeni yokwakha imisipha yesifuba ethuthukile futhi enamandla, i-barbell ayiyona i-monopolist, futhi ama-simulators awayona ithuluzi lomhlaba wonke. Ukuzivocavoca nge-dumbbells yemisipha ye-pectoral akugcini nje ngokuqedela ukuqeqeshwa: iningi labesifazane nabesilisa liyabadinga ekutadisheni okuphelele kwekhwalithi ephezulu yelinye lamaqembu emisipha abaluleke kakhulu. Ubhekene nenselelo yethafa lokuqeqesha, qiniseka ukuthi ufaka ukunyakaza nale mishini yakudala kuhlelo lwakho.
Kulesi sihloko, sizobheka izivivinyo ze-dumbbell ezisebenza kakhulu ezihlose ukuthuthukisa nokukhulisa imisipha ye-pectoral.
Izeluleko Nezici Zokuqeqeshwa Kwemisipha ye-Dumbbell
Lapho usebenza ngama-dumbbells, landela izincomo eziningi:
- Ubuchwepheshe kuqala, bese kuba nezisindo ezisindayo. Kulabo abasha ekuzivocavoca ukupompa imisipha ye-pectoral ngama-dumbbells, ekuqaleni kuzoba nzima ukuqonda indlela efanele yamagobolondo. Ngokungafani ne-barbell, ayikho ibha yesamba - imisipha yokuzinzisa ifakiwe emsebenzini, ngakho-ke kuthatha isikhathi ukwenza inqubo ibe ngcono.
- Imisipha ye-pectoral inkulu, ngakho-ke kudingeka ukuqeqeshwa okuhlukahlukene ukuyakha. Qiniseka ukuthi ufaka ukuvivinya umzimba okuvela ezinhlangothini ezahlukene kuhlelo lwakho.
- Imisipha ikhula ekhishini nasembhedeni. Ukuqeqeshwa okunzima kuqeda ukukhula kwemisipha, kepha ukukhula kwemisipha kuyanda ngokudla okufanele nokululama. Kuze kube yilapho ama-pectoral eseluleme ngokuphelele, akusizi ngalutho ukuphinde uzilayishe. Yingakho, njengomthetho, usuku olulodwa ngesonto lwanele ukuqeqeshwa kwabo.
- Akunasidingo sokugxila esifubeni ukulimaza emuva nemilenze. Umhlane obuthakathaka onesifuba esiqinile uyisihlalo esicishe siqinisekiswe, futhi ukuzivocavoca imilenze akuniki amavolumu alinganiselayo kuphela, kepha nemishini yokunyathelisa enamandla kakhulu.
Izinzuzo zokuqeqeshwa kwe-dumbbell
Izinzuzo zokusebenzisa ama-dumbbells ukuze usebenzise imisipha yakho ye-pectoral:
- ibanga lokunyakaza likhulu kune-barbell;
- imisipha yenziwa ngezindlela ezihlukene;
- ukuzinzisa imisipha kufakiwe emsebenzini, okuqinisekisa ukukhula kwawo;
- ungasebenzisa amagobolondo ngamunye ngamunye;
- ukuqeqeshwa okuhlukahlukene - ama-dumbbells akuvumela ukuthi wenze ukunyakaza okunjalo okungenakwenziwa nge-barbell, ngokwesibonelo, ukusabalalisa;
- ukuzivocavoca kwemisipha ye-pectoral nge-dumbbells ekhaya akusebenzi kangako kunezivivinyo ejimini;
- ama-dumbbells afanele labo abesaba i-barbell noma ngokwengqondo abakwazi ukuyimela, futhi, kulula kakhulu ukuthi amantombazane aphathe ama-dumbbells kune-barbell.
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Ukuzivocavoca kweDumbbell
Ake sibheke izivivinyo eziyisisekelo zesifuba sedumbbell.
Cindezela ebhentshini eliqondile
Yonke imishini yokunyathelisa ye-dumbbell ingathathwa njengokunye kokucindezela kwebhentshi yakudala ye-barbell, kepha kungcono ukuhlanganisa yomibili le minyakazo, uyihlanganise nokuzihlukanisa.
Uzodinga ibhentshi ebhentshini cindezela dumbbells. Ekhaya, kuzothathelwa indawo umugqa wezihlalo. Njengesinqumo sokugcina, ungenza ukuzivocavoca phansi. Umshini wokuchofoza ovundlile uhlose ukuthuthukisa imisipha yesifuba maphakathi.
Isikimu sokwenza:
- Isikhundla sokuqala (i-IP) - silele ebhentshini, imilenze ihlale phansi ngokuqinile (ngonyawo lonke), izindwani zamahlombe ziyahlanganiswa, izingalo eziqondiswe ngama-dumbbells (izintende "zibheke" zibheke emilenzeni - ukubamba okuqondile) zingaphezulu kwesifuba. Izingalo kufanele zigobeke kancane endololwaneni - lokhu kwandisa ukuphepha, "kucishe" ama-triceps futhi kuthinte konke ukuvivinya umzimba. Ikhanda lisebhentshini ngaphandle kokulenga kulo.
- Faka futhi ugeze ngobumnene amagobolondo afike ezingeni lesifuba. Kulesi sigaba, ungahlaba ikhefu umzuzwana.
- Njengoba ukhipha, khama amagobolondo aze afike ku-PI. Umzamo kufanele usuke emilenzeni, udabule amalati uye esifubeni futhi usuke esifubeni uye kuma-triceps. Ukulungiswa kwemilenze kubaluleke kakhulu - uma ungawunaki lo mthetho, iphesenti elikhulu lomzamo liyalahleka.
Ngenkathi wenza lo msebenzi, gxila ngokuphelele emisipheni esebenzayo, yizwe. Enye yezinzuzo zama-dumbbells ngokunembile ukuthi zikuvumela ukuthi uzizwe imisipha ingcono kune-barbell.
Isakhiwo ebhentshini enezingqimba
Ukuzivocavoca okusizayo okugaya ama-pectorals futhi kubavumele ukuba beluleke ngekhwalithi endaweni ephansi kakhulu. Isikimu sokwenza:
- I-IP - ilele ebhentshini, izingalo zigobeke kancane endololwaneni zingaphezulu kwesifuba ngezintende zomzimba (ukubambelela okungathathi hlangothi), ama-dumbbells ayathintana kancane. Yonke enye i-PI iyafana nokuvivinya umzimba okwedlule.
- Njengoba uhogela, sakaza izingalo zakho ezinhlangothini. Esikhundleni sokugcina, amahlombe angaphansi komzimba - imisipha yelulelwa endaweni elandelwa yisimo esingakhululekile. Kepha akudingekile ukuletha emizweni ebuhlungu.
- Ngemuva kokuma isikhashana ezansi, letha izandla zakho kwi-PI. Lapho unyakaza, izingalo zakho ziyi-monolith - ufana nokuthi uzama ukugona isihlahla esijiyile.
Akunasidingo sokuletha amagobolondo ukuze abuye. Lokhu kuyabuhlungu futhi kunciphisa ukucindezeleka. Ukunyakaza kubushelelezi futhi kugxilwe.
© Makatserchyk - stock.adobe.com
Incline Bench Press (Bend Up)
Lokhu kuzivocavoca kwe-sternum dumbbell kuhlose iqembu lemisipha eliphezulu. Yindawo lapho abasubathi abaningi besalele emuva. Ukuthambekela kokuqeqeshwa kwebhentshi kuzothuthukisa isimo. Ngokungalingani okuqinile, kunconywa ukuthi ubeke lolu hlobo lomshini webhentshi kuqala osukwini lokuqeqeshwa kwesifuba.
Isikimu sokubulawa siyefana nomshini "ovundlile". Umehluko kuphela usesikhundleni sebhentshi nasendaweni "yokufika" kwama-dumbbells (lapha amagobolondo ehliswa eduzane naphezulu kwesifuba).
I-engeli yokuthambekela iyahlukahluka. I-Classic ingama-degree angama-30 ukusuka phansi... Kulesi sikhundla, isifuba siyasetshenzelwa, ama-delta angaphambili awafakiwe ngokwanele. Ama-engeli amakhulu kune-45 degrees alingana nokushintsha kokugxila emahlombe. I-engeli encane inyusa umthwalo endaweni yesifuba esiphakathi.
© Makatserchyk - stock.adobe.com
Thambekisa isakhiwo sebhentshi (sitshekisiwe)
Ukuvivinya umzimba ngezindlela eziningi kufana nokwedlule. Iphuzu eliyinhloko lokuhlanjululwa kwe-oblique lisocwaningweni lwekhwalithi yesifuba esiphezulu ekugcineni kokuzivocavoca.
© blackday - stock.adobe.com
Incline Cindezela (Downward Bend)
Ukunyakaza kugxile ekukhuleni kwesifuba esingezansi. Kwenziwe ngokungajwayelekile, ngoba i-lag yengxenye engezansi yama-pectorals ayivamile. Izincomo zama-engeli okutsheka ziyefana. Umehluko kuphela ukuthi ama-engeli anegethivu.
Ungalokothi wenze lo msebenzi uma utholwe une-high blood pressure. Ngomthambeka ongemuhle, igazi ligijimela ekhanda, okungaholela ezinkingeni ezinkulu.
© Makatserchyk - stock.adobe.com
Thambekisa ukwakheka kwebhentshi (kutsheke phansi)
Ukwehliswa kwe- "Lower" kusiza ukukhumbuza indawo yesifuba esezansi futhi ikakhulukazi izingxenye ezingaphandle. Njengakumacala adlule, kunconywa ukuthi uzame amakhona. Lokhu ngeke kukuvumele kuphela ukuthi usebenze isifuba ngokuqonda, kepha futhi kunikeze ukuqonda ukuthi iyiphi ithambeka elifanele esimweni ngasinye.
Ima eceleni
Ngenkathi kuxoxwa ngokuzilolonga kwe-dumbbell pectoral lapha, i-pullover iyinhlangano eguquguqukayo. Kanye nemisipha ye-pectoral, ikhula kahle emuva. Ngaphezu kwalokho, i-pullover ayigcini ngokuqinisa futhi ithuthukise imisipha, kepha futhi inyusa ivolumu yesifuba. Lo mzuzu ubaluleke kakhulu kubantu abasha abanamathambo abo angakakheki ngokuphelele. Kepha noma usumdala, kunengqondo ukwelula i-sternum nge-dumbbell.
Ukuzivocavoca kwenziwa kokubili nangaphesheya kwebhentshi. Esimweni sokugcina, kuphela umhlane ongaphezulu osebhentshini - ikhanda nesinqe kulenga phansi. Ngenxa yalokhu, imisipha kanye ne-sternum iyonke yelulwe ngokuqinile. Lokhu kusho ukuthi ivolumu yesifuba inyuka kahle.
Inqubo yokwenza:
- I-IP - ilele ngaphesheya (noma eceleni) kwebhentshi, izingalo ezine-dumbbell zicishe zaqondiswa ngokuphelele futhi zitholakala ngaphezu kwesifuba. Izingalo eziqondisiwe ziyisihluthulelo sokwelula kangcono. Ukugoba okuncane ezindololwaneni kuyadingeka kuphela ngezizathu zokuphepha.
- Ngaphandle kokugoba izingalo zakho, yehlisa ngobumnene i-projectile emuva nangemuva kwekhanda lakho, ulawule futhi uzwe ukunwebeka kwemisipha.
- Lapho usufinyelela umvuthwandaba, gcina isikhashana, ngemuva kwalokho, ngomzamo onamandla wokukhipha umoya, buyisela i-dumbbell ku-PI.
Ukunyakaza kwenziwa kuphela ngenxa yokushintshaniswa kwezingalo ezinhlangothini zamahlombe. Ukuxebuka kwezindololwane kususa umthwalo kuma-triceps.
© Nicholas Piccillo - stock.adobe.com
Ngemuva kokuqeqesha ama-pectorals, kunconywa ukuthi uwelula kancane ngaphandle kwesisindo. Lokhu kuzosheshisa ukutakula futhi kunciphise ubuhlungu.
Uhlelo lokuqeqesha
Isifuba siyiqembu elikhulu lemisipha, ngokuvamile, ukuzilolonga okukodwa ngeviki kuzokwanela. Imvamisa ihlanganiswa ne-triceps, njengoba futhi isebenza ngenkuthalo phakathi kwayo yonke imishini.
Endabeni yokuzivocavoca ngama-dumbbells, okunzima kangako (isifuba + ama-triceps) kungabonakala kanjena:
| Ukuzivocavoca umzimba | Inani lezindlela kanye ne-reps |
| Ukucindezela kwebhentshi le-Dumbbell ebhentshini eliqondile | Amasethi ama-4 we-10-12 reps |
| Ukucindezela kwebhentshi likaDumbbell ebhentshini elithambekele phezulu | Amasethi ama-4 we-10-12 reps |
| Thambekisela ukwakheka kwebhentshi | 3 amasethi we-12 reps |
| Ima eceleni | Amaqoqo ama-3 we-10-12 reps |
| Umshini webhentshi waseFrance onama-dumbbell | Amasethi ama-4 we-10-12 reps |
| Ukubuyela emuva | Amaqoqo ama-3 we-10-12 reps |
Abadlali abanolwazi oluningi bangenza ukuzivocavoca kabili ngeviki uma benamaqembu okuncelisa.
Ukuzivocavoca okukodwa ngokugcizelela esifubeni esingenhla:
| Ukuzivocavoca umzimba | Inani lezindlela kanye ne-reps |
| Ukucindezela kwebhentshi likaDumbbell ebhentshini elithambekele phezulu | 5 amasethi we-8-12 reps |
| Thambekisela ukwakheka kwebhentshi | Amasethi ama-4 we-10-12 reps |
| Ima eceleni | Amasethi ama-4 we-10-12 reps |
Ukuzivocavoca okubili ngokugcizelela esifubeni esiphakathi nesingezansi:
| Ukuzivocavoca umzimba | Inani lezindlela kanye ne-reps |
| Ukucindezela kwebhentshi le-Dumbbell ebhentshini eliqondile | Amasethi ama-4 we-8-12 reps |
| Umshini we-Dumbbell ulele ebhentshini ngokuthambekela okungalungile | Amasethi ama-4 we-10-12 reps |
| Isakhiwo ebhentshini enezingqimba | 3 amasethi we-12 reps |
Isakhiwo silungele ukuqeqeshwa ejimini nasekuqeqesheni ekhaya. Ejimini, kungakuhle ukuhlanganisa umsebenzi nama-dumbbells nokuzivocavoca nge-barbell. Ungangeza futhi uhlelo ngama-push-up kumabha angalingani.
Udla kanjani ngenkathi uzivocavoca umzimba?
Ungayipompa kanjani imisipha ye-pectoral ngama-dumbbells noma enye into uma ungasanelisi isidingo somzimba sezinto zokwakha? Akunakwenzeka.
Ukuze uthole okuhle kakhulu ekuqeqeshweni kwakho, landela imihlahlandlela ethile:
- Sebenzisa ama-2 g wamaprotheni nge-kg yesisindo somzimba ngosuku (bala amaprotheni ezilwane kuphela);
- kudle inani elanele lama-carbohydrate (okungenani ama-5 g ngekhilogremu ngayinye yesisindo somzimba) - ngaphandle kwenani elifanele lamandla, awukwazi ukuqeqesha kahle;
- phuza ama-2-3 amalitha amanzi ngosuku;
- uma kungenzeka, sebenzisa ukudla kwezemidlalo: amaprotheni shakes kanye nama-gainers azokwenzela ukungabi khona kwezinto ezibalulekile, ngoba kunzima ukuzithola ngokugcwele kusuka kumikhiqizo yemvelo.
Kunconywa ukuthatha i-Sportpit izikhathi ezingu-2-3 ngosuku - njalo ngemuva kokuqeqeshwa nasebusuku, kanye naphakathi kokudla.
