Ukucindezela kwe-dumbbell kungukuzivocavoca okuyisisekelo okuhlangene okuhlangene okuhlose ukuthuthukisa amandla wokuqhuma wemisipha yebhande lehlombe nemilenze. Le nhlangano isemhlabeni wonke, ngakho-ke isetshenziswa emidlalweni eminingi: kusuka kwezokusubatha kuya ekufukuleni amandla. Umshini we-dumbbell uthathwa njengokuzivocavoca okunzima ngokwedlulele, ngokungafani nomshini we-barbell, ngoba kudinga umzamo owengeziwe ukubamba nokusimamisa izinsimbi zomlomo ezandleni.
Lokhu kuvivinya umzimba kuzovumela imisipha yakho ukuba ilungiselele ukuzivocavoca okuyinselele kakhulu futhi okuyinkimbinkimbi - ukweqa kwe-dumbbell (thrusters).
Izinzuzo zokuzivocavoca umzimba
Ingqikithi yokuzivocavoca iqondiswe ekuthuthukisweni komzimba ophezulu. Imilenze kulo mnyakazo idlala indima yemisipha esizayo, kanti umthwalo omkhulu uwela emisipheni yezingalo. Ngenxa yomsebenzi wemilenze, ungaphakamisa isisindo esikhulu sezinsimbi kunasemshinini wokuma we-dumbbell wokuma, ngaleyo ndlela uguqule izingalo zibe nezisindo ezisindayo.
Umshini wokucindezela ibhentshi we-dumbbell kuhloswe ngawo ukuthuthukisa amandla, ubungqabavu kanye nekhono lokuhlanganisa lomsubathi.
Ukuzivocavoca umzimba kukuvumela ukuthi ukhombe amaqembu emisipha ehlukene ngokunyakaza okukodwa.
Ubuhle balo mshini ukuthi, ngokungafani nomshini wokunyathelisa we-barbell, isisindo sama-dumbbells singahluka ngokuya ngezinga lokuqina lomsubathi. Uma ufisa, ungathatha ama-dumbbell ngesisindo esincane (2-5 kg) noma usebenze ngesandla esisodwa kuphela. Ngaphezu kwalokho, akubona bonke abasubathi abanokuguquguquka kwezingalo ukubeka i-barbell emahlombe nasesifubeni, futhi le nkinga ayiveli ngama-dumbbells.
Yimiphi imisipha esebenzayo?
Ngesikhathi sokuzivocavoca emzimbeni ophezulu, amaqembu alandelayo emisipha ayabandakanyeka:
- imisipha ye-pectoral (inqwaba ephezulu yemisipha ye-pectoral);
- izinyanda zangaphakathi neziphakathi zemisipha ye-deltoid;
- ama-triceps.
Emsebenzini womzimba ongezansi:
- ama-quadriceps;
- imisipha yomzimba ophakathi nendawo;
- imisipha emincane emincane.
Imisipha yesisu (i-rectus abdominis kanye ne-oblique imisipha yesisu), imisipha yangemuva ye-lumbar, imisipha ye-trapezius, imisipha yethole kanye nemisipha yangaphakathi ye-tibial isebenza njengokuqinisa imisipha.
Indlela yokuzivocavoca umzimba
I-dumbbell bench press is a multi-joint joint exercise, ngakho-ke, ukwakhiwa kwendlela yayo kufanele kuthathwe ngendlela efanele.
Okokuqala, kufanele ufunde ukuthi ungenza kanjani umshini wokunyathelisa we-dumbbell wakudala ngenkathi umile ukuze ubambe ngokuqiniseka isisindo esigabeni sokuqala sokunyakaza lapho ama-dumbbells asezingeni lamahlombe. Futhi ngemuva kwalapho kufanele uqhubeke nokwenza i-shvung cindezela. Ijoyini lehlombe liyilungu elihamba phambili kakhulu emzimbeni womuntu futhi ngasikhathi sinye lilimala kalula, ngakho-ke, khetha ngokwanele isisindo sama-dumbbells futhi uhlale ubheka ukunemba kokuzivocavoca. Kungaba yisilingo sokuphakamisa isisindo esithe xaxa kunalokho okuvunyelwa ngumsubathi ngokomzimba, okuzoholela ekuphambukeni kwendlela, futhi kube kubi kakhulu ukulimala.
Inqubo yesinyathelo ngesinyathelo yokwenza umshini wokucindezela ibhentshi ngama-dumbbells imi kanje:
- Thatha indawo yokuqala: thatha ama-dumbbells ezandleni zakho bese uwaphakamisela ezingeni lehlombe, uwafake ngokufana komunye nomunye. Beka imilenze yakho ibanzi kancane kunamahlombe akho. Qondisa amehlo akho ngqo phambili.
- Thatha umoya ojulile, hlala phansi (kepha hhayi ngokujule kakhulu - ngo-5-10 cm), bese, ugoqa imilenze yakho, uphushe ama-dumbbells phezulu ngokunyakaza okubukhali okubabayo, ukhiphe umoya. Ama-dumbbells kufanele aphakanyiswe ngokunyakaza okungaphakathi. Futhi izandla kufanele zithathe lokhu kuhamba futhi ziqhubeke kuze kube yilapho ilunga lendololwane selinwetshwe ngokuphelele.
- Ngemuva kokuphefumula kanzima, yehlisa ama-dumbbells bese ubuyela endaweni yokuqala.
Iphuzu elibalulekile: ukuze wehlise umthelela omubi emajoyintini ezingalo, emilenzeni nasemgogodleni, kufanele ugoqe amadolo akho kancane ukuze uhlanganyele lapho wehlisa izinsimbi eziphansi emahlombe akho.
Amaphutha ajwayelekile
Abasubathi abaningi be-novice, abangaqondi ngokuphelele inqubo nobuciko bokuzivocavoca kwalokhu kuvivinya umzimba, benza amaphutha amaningi angabandakanyi umthelela omubi kwezempilo, kepha ingqikithi yokuzivocavoca izophazamiseka, ngenxa yalokho umphumela wokuqeqesha ongeke uzuzwe. Amaphutha anjalo enziwa lapho umgijimi ekhohlwa ukusebenzisa imilenze yakhe bese eqala ukwenza umshini ojwayelekile wokuma we-dumbbell. Ngenxa yalokhu, izingalo zigcwele ngokweqile, nemilenze ihlala ingabandakanyeki ekunyakazeni.
Elinye iphutha elifanayo ukucwila ngaphansi kweprojekti ngesikhathi sokunwetshwa okugcwele kwezingalo ezinama-dumbbells. Lo mnyakazo unciphisa kancane umthwalo ezandleni bese uwudlulisela emilenzeni, okuwumsebenzi ohluke ngokuphelele - i-push jerk.
- Ukuhlelwa okungalungile (isikhundla) sama-dumbbells esigabeni sokuqala sokunyakaza. Leli phutha liholela eqinisweni lokuthi imisipha ye-deltoid isenkingeni engapheli, futhi ukuhlangana kwehlombe kungalimala, ngoba ngesikhathi sokuphusha, umfutho ovela emilenzeni uzowela phezu kwayo.
- Iphutha elijwayelekile labaqalayo ukuqondisa ngokungaphelele izingalo ngama-dumbbells esigabeni sokugcina sokunyakaza. Akukho bungozi bokulimala, kepha ukunyakaza okunjalo ngeke kubalwe kumodi yokuncintisana.
- Isikwele esijule ngokweqile ngenkathi kwenziwa i-shvung. Leli phutha liholela ekucinaneni kwemisipha yomlenze, ngenxa yalokho okushiwo ukuvivinya umzimba kuhlanekezelwe.
- Ukuphambuka ngamabomu esifundeni se-lumbar ukusiza ukunyakaza. Uma kwenzeka ukuthi isisindo samadumbhu sinzima kakhulu, futhi izingalo zingakwazi ukubhekana nomthwalo, umgijimi angaqala ukugoba emuva afake amaqembu emisipha aqine kakhulu (i-pectoralis muscle enkulu), okunyakaza okuhlukumezayo kakhulu komgogodla.
Ngaphambi kokwenza umshini wokucindezela ibhentshi le-dumbbell, njenganoma yikuphi okunye ukuvivinya umzimba, khumbula ukufudumala ukuze ugweme ukulimala. Ngesikhathi sokuzivocavoca, ungalandeli inqubo yokunyakaza kuphela, kepha futhi nokuphefumula okulungile.
