Umshini wokushicilela webhentshi u-Arnold uwukuzivocavoca okuyisisekelo okuthandwayo kokuthuthukisa imisipha ye-deltoid. Njengoba ungaqagela egameni, yaqala ukusetshenziswa kakhulu ngenxa ka-Arnold Schwarzenegger, owakha ukuzilolonga kwakhe konke ehlombe. Lokhu kuvivinya kunezinzuzo zako ngaphezu komshini ohleliwe we-dumbbell. Isibonelo, ibandakanya ngokuqinile isigaxa esiphakathi semisipha ye-deltoid, ngenxa yokuthi amahlombe aba maningi.
Namuhla sizothola ukuthi singalwenza kanjani kahle ibhentshi lika-Arnold nokuthi ungalusebenzisa kanjani lolu vivinyo ekusebenzeni kwakho kwehlombe.
Izinzuzo nokuphikisana
Lokhu kuvivinya kuhloselwe abagijimi abanolwazi abakwaziyo ukuzwa kahle umsebenzi wemisipha ye-deltoid. Imvamisa, ibekwa ekugcineni kokuzivocavoca ukuze ekugcineni iqede imishayo engaphambili nekhathele phakathi. Khumbula ukuthi amahlombe "athanda" adonsa kakhulu, lokhu kuyisisekelo sokukhula kwawo. Ngokucabanga ukuthi ngaphambi komshini ka-Arnold wenze ukushintshashintsha okuhlukahlukene, udonsela esilevini, ukuthumba kuma-simulators nakweminye imishini yokunyathelisa, ukugcwaliswa kwegazi kuzoba kukhulu.
Izinzuzo zokuzivocavoca umzimba
Inzuzo yayo enkulu kumshini we-dumbbell ohleli phansi olula ngokwengeziwe ukuphambuka okuncane kwama-dumbbells. Lokhu kwenza ukuthi ama-delta aphakathi asebenze kanzima. Kungenxa yokuthuthukiswa kwenqwaba emaphakathi yemisipha ye-deltoid lapho ububanzi behlombe obubonakalayo benziwa.
Kubuye kube usizo oluhle lokunye ukuvivinya umzimba. Ngokumpompa kahle i-delta yakho yangaphambili kulo msebenzi, uzozethemba ngokwengeziwe lapho usebenza ngezinsimbi ezinkulu zokuzivocavoca okufana nokucindezela kwebhentshi noma ukuma. Khumbula ukuthi umshini oqinile webhentshi awunakwenzeka ngaphandle kwama-deltas angaphambili aqinile, futhi umshini we-Arnold ukulungele lokhu.
Izimo
Ukuzivocavoca akufanele kwenziwe ngesisindo esinzima. Isisindo sokusebenza esifanelekile singaphansi kuka-25-35% ngaphansi komshini ohleliwe we-dumbbell. Lokhu kuzonciphisa ukucindezeleka esihlangwini sehlombe nasekhethini lokujikeleza endaweni ephansi lapho uhambisa izinsimbi eziphambanisa phambili. Ngokunjalo, inani lokuphindaphinda lingakhuphukela ku, kuthi, kube ngu-15. Isisindo esiningi kakhulu sizobeka umthwalo osindayo esikhwameni se-rotator ehlombe, kumsubathi ongaqeqeshiwe lokhu kubeka engcupheni enkulu yokulimala. Indaba iyefana nalabo asebevele benokulimala ehlombe. Izisindo ezisezivivinyweni zebhentshi kufanele zibe zincane kuwe, kungcono ukusebenza ngemodi yokuphindaphinda okuningi. Ukugcwaliswa kwegazi okuningi, ubungozi obuncane bokulimala, yini enye oyidingayo ukuze usebenze kahle ehlombe?
Ngaphezu kwalokho, uma wenza lo msebenzi ngenkathi umile, kudalwa umthwalo oqinile we-axial emgogodleni. Kunconywa ukuthi uyeke ukusebenza ngezisindo eziphezulu futhi usebenzise ibhande lezemidlalo ekuvimbeleni.
Yimiphi imisipha esebenzayo?
Umsebenzi oyinhloko wenziwa yizinqwaba zangaphakathi neziphakathi zemisipha ye-deltoid. I-Triceps nayo ibandakanyekile ekuhambeni. Ingxenye encane yomthwalo ithathwa yimisipha ye-supraspinatus ne-infraspinatus.
Uma wenza umshini wokucindezela u-Arnold umile, umthwalo we-axial wenziwa emisipheni eminingi yokuzinzisa, kufaka phakathi i-extensors yomgogodla, imisipha, imisipha yesisu kanye nemisipha ye-trapezius.
Izinhlobo zezindaba zika-Arnold
Ukuzivocavoca kungenziwa ngenkathi umile noma uhleli. Ukwenza kahle ngenkathi uhleli, uzodinga ibhentshi eline-angle eguqukayo eguqukayo. Imvamisa abantu babeka i-backrest ibheke phansi phansi, kepha lokhu akulungile ngokuphelele. Kungcono ukwenza i-engeli ibe ngaphansi kancane kwe-engeli elifanele, ngakho-ke kuzoba lula kuwe ukugxila emsebenzini wehlombe.
Ukuhlala kokuzivocavoca okuhleliwe
Uhleli u-Arnold Press wenziwa kanjena:
- Hlala ebhentshini, cindezela ngokuqinile emuva. Phakamisa ama-dumbbells ezingeni lamahlombe noma ucele umlingani wakho ukuthi akunikeze. Yelula izandla zakho ngamafinyela phambili. Leli yiphuzu lakho lokuqala. Ngokushintshanisa izandla, ama-dumbbells atholakala ngaphambili ngaphambili, lokhu kuzokhulisa umthwalo kudelta ngaphambili.
- Qala ukukhama ama-dumbbells. Lapho ama-dumbbells cishe esezingeni lebunzi, qala ukuwavula. Umshini wenziwa kwi-exhale. Udinga ukuhlela isikhathi ukuze uqede ngokuphelele ukujika ngesikhathi lapho ubakhiphela ebangeni labo eligcwele.
- Ngaphandle kokuma phezulu, zehlise ngobumnene phansi. Ngokujika, umthetho uyafana - siqeda ukuguqula ama-dumbbells ngasikhathi sinye njengokwehlisa. Isigaba sonke esingesihle senhlangano senzeka ngokuphefumulelwa.
Ukuma kokuzivocavoca okumiyo
Ukucindezela kwebhentshi lika-Arnold kwenziwa kanjena:
- Ingxenye enzima kakhulu yalokhu kuvivinya umzimba ukuphonsa ama-dumbbells phezulu. Uma ungeke ukwazi ukwenza lokhu ngaphandle kokukopela ngomzimba wakho wonke, khona-ke isisindo sinzima kakhulu. Sebenza ngesisindo esingakubangeli ukungakhululeki lapho uphakamisa ama-dumbbells ezingeni lehlombe.
- Qondanisa, gcina umhlane uqonde, sunduza isifuba sakho phambili kancane naphezulu. Phendulela izinsimbi zomlomo ukuze izandla zakho zikwazi ukuya phambili. Qala ukuwakhama ngendlela efanayo naleyo obuzocindezela ngayo umshini ohleli phansi. Into ebaluleke kakhulu ukungazisizi ngezinyawo zakho. Ukunyakaza kufanele kwenziwe ngenxa yomsebenzi ohlukanisiwe wamahlombe. Akufanele kube khona ukukopela, ukuphambuka kohlangothi noma ukugoqwa komgogodla.
- Ukuhogela, yehlisa ama-dumbbells ezingeni lamahlombe, ngenkathi uwandisa.
Amaphutha ajwayelekile ngesikhathi sokuzivocavoca umzimba
Umshini wokushicilela ka-Arnold awusona isenzo esilula kakhulu kwezobuchwepheshe esigabeni sethu seCrossFit. Abaningi "abaqondi" ngaye, bengaboni umehluko omkhulu phakathi kwakhe nomshini ojwayelekile wokuhlala we-dumbbell. Uma ungomunye wale nombolo, landela imihlahlandlela engezansi ukuqonda umnyombo wokuzivocavoca:
- Phakathi nayo yonke indlela, ukubuka kufanele kuqondiswe ngqo phambi kwakho.
- Yelule ngokugcwele izindololwane zakho phezulu, kodwa ungenzi izitobhi ezinde. Kuleli qophelo, amahlombe akho ayakhululeka futhi ukusebenza komzimba kuyancipha.
- Awudingi ukushaya ama-dumbbells ngokumelene nomunye endaweni ephezulu - unakekele imishini yezemidlalo.
- Ibanga elilungile le-rep lalo msebenzi ngu-10-15. Lokhu kuzonikeza ipompo enhle futhi kudale zonke izidingo zokukhula kwesisindo namandla.
- Zitholele isikhundla esihle kakhulu sedumbbell. Ungesabi ukuletha phambili amasentimitha ambalwa endaweni ephansi kakhulu. Uma usebenzisa i-dumbbell yesisindo esilinganisiwe, ngeke ibangele ukulimala.
