Ama-curls e-Dumbbell awukuzivocavoca kokusebenza ama-biceps wedwa. Abasubathi benza ama-dumbbell curls ukukhulisa ivolumu yama-biceps, kanye nokuthuthukisa ukuphakama kwawo ngokuqinile. Lokhu kuvivinya kungokwalabo abangabodwa, akunangqondo ukusebenza ngezisindo ezinkulu, ngoba ama-biceps athanda inani elikhulu lokuphindaphinda nokuzizwa okuphezulu kokugcwaliswa kwegazi. Inqubo yokuzivocavoca ilula impela, kepha bheka ngapha nangapha: njalo isivakashi sesibili ejimini siyakwenza kabi, futhi nobukhulu bemisipha yezingalo zabo abukhuphuki iminyaka.
Esihlokweni sethu namuhla, sizokutshela ukuthi ungazipompa kanjani izingalo zakho usebenzisa lo msebenzi, ukuthi ungakwandisa kanjani ukusebenza kahle kwama-biceps curls ngama-dumbbells, nokuthi yikuphi ukuhluka kwama-biceps curls okungcono kakhulu ezinhlosweni zakho.
Yimiphi imisipha esebenzayo?
Ukwenza lo msebenzi, ulayisha imisipha ye-biceps yehlombe (ama-biceps) ngokuzihlukanisa, futhi ingxenye enkulu yomthwalo iwela engxenyeni yayo engenhla, enikeza ama-biceps isimo sokuphakama ngaphezulu.
Ama-stabilizers kulo msebenzi ayizingalo zangaphambili, izinyanda zangaphambi kwe-deltoid muscle, i-brachialis, i-brachyradilis, ne-flexor yesihlakala.
Izinhlobo ze-dumbbell curls
Ama-curls e-Dumbbell anezinketho eziningana. Kungenziwa ngenkathi umile, uhleli, usebenzisa ibhentshi elikhethekile laseScott, noma ulele phansi. Okulandelayo, sizongena ngemininingwane eminingi ngohlobo ngalunye lokuzivocavoca umzimba.
Ukuma kwe-dumbbell curl
Ukuma kwama-dumbbell curls yikhona ukwahluka okuvame kakhulu kwalokhu kuvivinya umzimba. Kuyaphawuleka ukuthi lapho kwenziwa ukukopela okuncane kuvunyelwe, okwenza kube lula ukusebenza ngesisindo esithe xaxa kunokuba, ngokwesibonelo, ngama-curls ezingalo agxilile anama-dumbbells. Ukuzivocavoca kungenziwa ngezindlela ezahlukene:
- Ukugoba izingalo (okunye) ukugoba izingalo ngama-dumbbells - yenza ukuphindaphinda okukodwa ngezandla zesobunxele nezesokudla ngokulandelana. Asishintshi ukuma kwesandla, endaweni engezansi sizama ukwelula ama-biceps ngangokunokwenzeka;
- Ukugoba izingalo ngama-dumbbell ekubambeni okumile ngesando ("izando") ukunyakaza okuyisisekelo okubandakanya ama-brachialis nemisipha yengalo. I-brachialis eyenziwe kahle ngokubukeka "idudula" ama-biceps ngaphandle, okwenza ivolumu yengalo ibe nkulu, nezingalo ezithuthukisiwe zandisa amandla okubamba futhi zisisize sisebenze ngezisindo ezinkulu ekudonseni ukunyakaza;
- Ukugoba izingalo ngama-dumbbells nge-supination - ukunyakaza kuthinta eminye imicu yemisipha ngenxa yesandla (ukujika) kwesandla ngesikhathi sokuphakanyiswa kwe-dumbbell. Kungenziwa ngokushintshana nangesikhathi esisodwa ngezandla zombili.
Ukuma ugobile phezu kwe-dumbbell curl
Ukugoba ingalo nge-dumbbell ngenkathi umile ekuthambekeni kungukuzivocavoca umzimba okudinga ukuthi ube nomqolo oqinile ophansi futhi ugxile kakhulu emisipheni esebenzayo. Kunconywa ukuthi ukwenze ngesisindo esincane nobubanzi obuningi bokuphindaphinda (12 nangaphezulu). Uncike phansi cishe ngokufana naphansi, vula i-dumbbell kancane bese uzama ukuyiphakamisa ehlombe eliphambene, wenze ikhefu elifushane lapho kufinywa khona.
Uhlezi u-Dumbbell Curl
Uhleli u-Dumbbell Curl - Hlala onqenqemeni lwebhentshi bese wenza okunye noma okwenziwa ngasikhathi sinye ama-dumbbell curls. Kulesi sikhundla, kuzoba lula kuwe ukuthi ulondoloze ukuma kwendololwane okuyikho, futhi nomsebenzi wakho uzokhiqiza kakhulu.
I-curl ye-Dumbbell ehleli ebhentshini elithambekele
Ukuhlala ku-curl bench curl enama-dumbbells - ngokusetha ibhentshi emuva kancane (20-30 degrees), uzozizwa unwebekile kuma-biceps aphansi endaweni ephansi kakhulu ye-amplitude. Ukugoqa izingalo ngama-dumbbell ngenkathi uhleli ekhoneni kufanele kwenziwe kahle, ngokulibaziseka kwemizuzwana engu-2-3 endaweni engezansi, ngakho-ke ama-biceps azothola ukucindezeleka okuphezulu, okuzoholela ekukhuleni kwawo.
Ukugoba izingalo ngamalambu okhulumela phansi kulele ebhentshini elithambekele
I-Dumbbell Curl ku-Incline Bench - Beka ngemuva kwebhentshi cishe ngama-degree angama-45 bese ulala phansi esiswini sakho. Ngasikhathi sinye, phakamisela ama-bumbeps kuma-biceps ngezandla zombili zibheke ekhanda, uzama ukungaguquli isikhundla sezindololwane phakathi nendlela. Isigaba esingesihle sokunyakaza asibalulekile kangako - akunasimo lapho sisibeka phansi isisindo, kepha sisilawula kuwo wonke amasentimitha we-amplitude. Ukuzivocavoca kuphelele kubantu abanezinkinga zangemuva, njengoba ingenayo i-axial load emgogodleni.
Ama-curls agxile ku-Dumbbell
Ama-curls we-dumbbell agxiliwe angukuzivocavoca okuqhelile ukuze enze inani eliphakeme lama-biceps. Nge-biomechanically, kufana nama-curls agobile, kepha lapha sisebenza kakhulu ngokuzihlukanisa, ngoba indololwane yengalo esebenzayo ihlala edolweni noma ethangeni elingezansi. Yenza ukuvivinya umzimba ngokuhlanzeka; akunangqondo ukukopela lapha.
UDumbbell Curl ebhentshini likaScott
IScott Bench Dumbbell Curl iwukuvivinya okufanayo ne-biceps curl egxilile. Kodwa-ke, kudinga ukugxila okuqinile esigabeni esingesihle se-amplitude, lokhu kuzokwelula ama-biceps kahle futhi kusize ukufeza iphampu enamandla. Uma ijimu yakho ingenalo ibhentshi laseScotland, lokhu kuvivinywa kungenziwa ebhentshini elijwayelekile elinezinga lokuthambekela elingaguquguquki - vele ubeke umqolo wakho engxenyeni efanele bese uncika i-triceps yakho kuwo.
Izinzuzo zokuzivocavoca nokuphikisana
Ukuzivocavoca kusiza ngokuphelele ukufeza lezo zindawo zama-biceps okunzima "ukuwaxhuma" lapho usebenza nge-barbell noma kuma-block simulators. Ukusebenza ngama-dumbbells akudingi ukugxila okuningi endaweni efanele yomzimba njengalapho uphakamisa ibha ye-biceps, futhi kulula ngathi ukusungula ukuxhumana kwe-neuromuscular ne-muscle esebenzayo.
Noma ikuphi ukuhlukahluka kwe-dumbbell flexion akunconyelwe abagijimi abaye balimala endololwaneni noma emahlombe amahlombe nemisipha. Ngesikhathi sokuphakanyiswa kwe-dumbbell, umthwalo omningi wenziwa endaweni engapholi ngokuphelele, okuvame ukuholela ekuphindeni kokulimala.
Indlela yokuzivocavoca umzimba
Akunandaba ukuthi uluphi uhlobo lokuphakamisa ama-dumbbells ama-biceps owenzayo (ukuma, ukuhlala, ukugoba, njll.), Imigomo yezobuchwepheshe ihlala ifana. Ukulandela inqubo efanele kuzokusiza ukuthi ugxile kangcono kuma-biceps akho futhi uvimbele ukulimala okungenzeka.
- Esimweni sokuqala, ingalo inwetshiwe ngokuphelele, ingemuva iqonde, futhi izindololwane zisondele kakhulu emzimbeni noma zilungisiwe (njengama-curls agxiliwe noma ama-biceps curls ebhentshini laseScott). Okuhlukile ukugoba izingalo ngamasongo omthambeka emthambekeni - lapha indololwane ayinakho ukusekelwa, futhi asikwazi ukuyicindezela emzimbeni. Kodwa-ke, lokhu akusho ukuthi ungahambisa indololwane phambili noma emuva - lokhu kugcwele ukulimala.
- I-dumbbell iphakanyiswa ekuphefumuleni. Abantu abaningi abaliqondi kahle igama lomsebenzi. Ukugoba ingalo kufanele kumele ukugoba ingalo ngqo, hhayi ukuphonsa i-dumbbell phezulu ngomzamo womzimba wonke. Kubalulekile ukuthi silayishe ama-biceps ngendlela efanele, futhi hhayi ukuphonsa i-dumbbell endaweni eqondile nganoma iyiphi imali.
- Isigaba esibi sokunyakaza kufanele sihambisane nokuhogela. Ukunyakaza kufanele kube uketshezi futhi kubalulekile ukugxila kumuzwa wokwelula kuma-biceps.
Izici namaphutha ajwayelekile
Uma lokhu kuvivinya kungakuholelanga enqubekweni ebonakalayo ekukhuphuleni ivolumu yengalo, khona-ke wenza okuthile okungalungile Kunezindlela ezimbili zokuphuma: qasha umqeqeshi womuntu siqu bese usetha inqubo yokwenza lo msebenzi ngaphansi kokuholwa kwakhe, noma ufunde ngokucophelela lesi sigaba sendatshana yethu futhi ucabangele imininingwane oyitholile.
Amaphutha kaNewbie
- Usebenzisa ama-dumbbells asindayo ngenkolelo yokuthi okusindayo kwe-projectile, imisipha izoshesha ukumpompa. Ukuphakamisa okunzima kuzokwenza kube nzima kakhulu - ngeke ukwazi ukuzwa ukusikwa nokwandiswa kwama-biceps. Ngaphezu kwalokho, cishe ngeke ukwazi ukwenza ama-reps anele. Ibanga le-rep eliphakanyisiwe lama-biceps izikhathi eziyi-10-15.
- Ukukopela ngokweqile. Kuvunyelwe ukuzisiza ngomzimba kuphela ngesikhathi se-2-3 reps yokugcina, lapho imisipha icishe ifinyelele ukwehluleka. Uma uqala ukuphonsa i-dumbbell phezulu kusukela ekuphindaphindeni kokuqala, uzisize ngamahlombe akho nangemuva, khona-ke isisindo sokusebenza sinzima kakhulu.
- Isikhundla esingalungile sezindololwane. Akunakwenzeka ukuletha izindololwane phambili lapho kuphakanyiswa ama-dumbbells kuma-biceps nge-supination - lokhu kuyabuhlungu kumalunga endololwana.
- Ukusetshenziswa kwebhande lezemidlalo ngokungadingekile. Ungasebenzisi ibhande elikhethekile ngaphandle kokuthi unezinkinga ezisezingeni eliphansi. Umthwalo we-axial ulula kakhulu lapha futhi nakanjani ngeke ulimale. Kodwa-ke, ukunyakaza kudinga isilinganiso esifanele sokuphefumula, ukulandela ukulandelana kokuhogela nokukhipha umoya ebhande kunzima kakhulu.
Izici zobuchwepheshe
Uma ubhekele futhi waqondisa wonke amaphutha angenhla, manje naka izeluleko ezimbalwa ezilula mayelana nezici zobuchwepheshe zomsebenzi. Bazokusiza ukuthi uthole okuningi kukho.
- Abaqalayo abaningi bavame ukuzibuza ukuthi yini ephumelela kakhulu ekuqeqesheni ingalo: ama-dumbbell curls noma izando. Impendulo ilula: zombili izivivinyo zisebenza ngokulinganayo uma zenziwe ngobuchwepheshe ngendlela efanele, kepha izando nazo zisebenza ezingalweni nasebrachialis. Yenza kokubili ukuzivocavoca kokuthuthuka kwemisipha nokugcina isilinganiso sobuhle.
- Hlukanisa ukusebenzisa kwakho izingalo - lokhu kuzokucindezela kahle ama-biceps akho. Shintsha ukuhleleka nenombolo yokuzivocavoca ngokuzivocavoca ngakunye.
- Gcina ijubane elingaguquguquki kulo lonke isethi - lokhu kuzokwenza kube lula kuwe ukugxila ekutholeni ama-biceps akho.
- Ukuhamba okuhlukaniswe ngokwengeziwe, kungcono ekukhuleni kwama-biceps. Zama le nqubo elandelayo: lapho ugxila ekugoqeni izingalo noma ukusonga izingalo ebhentshini laseScott, sebenzisa ukubamba okuvulekile bese ususa isandla kude kuwe - lokhu kuzogcina ama-biceps exinekile njalo futhi ngeke akuvumele kuphumule ezansi. Vele, isisindo sedumbbell kufanele sibe sincane.
- Ukuze uzimiselele ngokwengqondo ukusebenza kwe-biceps ehlukanisiwe, zama amasethi amaningana wama-biceps curls aqinile nge-barbell noma ama-dumbbells. Ukwenza lokhu, yima uqonde emuva bese uncika kuyo ngemuva kwekhanda, emuva nangezinqe. Qaphela ukuthi ukuhamba kube nzima kangakanani? Manje ake ucabange ukuthi wonke lo mthwalo awukho ezingalweni, kepha ungezansi nangemuva kwamahlombe. Usacabanga ukuthi ushaya ama-biceps akho hhayi okunye?
