Behind-the-Neck Press: Ukukala Izinzuzo Nezingozi

-Delile

• Kwenziwa kanjani?
• Yimiphi imisipha esebenza?
• Ziyini izinzuzo?
• Kodwa akuyona ingozi?
• Ingabe zikhona ezinye izindlela ezinikeza izinzuzo ezifanayo?
• 1. Ukucindezela ngemuva kwe-neck ngama-dumbbells
• 2. Cindezela amahlombe
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukucindezela ngemuva kwentamo kungukuzivocavoca okubhekise emahlombe akho. Kungokwehluka komshini wehlombe, owaziwa nangokuthi i-overhead press.

Futhi kungenye yezindlela zokuzivocavoca ezinempikiswano enkulu embonini yokuzivocavoca ngoba kungenzeka ibeke ukucindezeleka okukhulu entanyeni nasemahlombe akho.

Yize kungenzeka ukwenza ukuvivinya umzimba ngokuphepha, akuwona wonke umuntu. Ngisho nabaphakamisi abaphambili kufanele basebenze nomqeqeshi wabo ukuze bahlale bephephile.

Kwenziwa kanjani?

Umshini wokucindezela ngemuva kwentamo ungenziwa endaweni ehleli phansi noma emi. Uma umusha kulokuzivocavoca umzimba, qala ngenguqulo ehleli ebhentshini lesisindo. Ungasebenzisa futhi ibhentshi elime mpo ukuthola ukwesekwa okwengeziwe.

1. Hlala ne-barbell ngaphesheya kwezingibe zakho. Tshala izinyawo zakho phansi amadolo agobe kuma-90 degrees.
2. Bamba ibha, izandla zibanzi kunobubanzi behlombe nezintende zibheke phambili. Hlanganisa umnyombo wakho bese ucindezela ndawonye amahlombe ehlombe, ugcine izindololwane zakho ngaphansi kwebha.
3. Exhale bese ucindezela ibha uqonde phezulu, uyihlanganise nekhanda lakho. Misa kancane.
4. Faka futhi ubuyele kancane endaweni yokuqala.
5. Qala ngeqoqo elilodwa lama-reps angu-12 kuya kwangu-15.

Uma ungakwazi ukwenza lo msebenzi ngokuphepha, ungaqhubekela enguqulweni emi. Kubandakanya ukunyakaza okufanayo ne-barbell ku-rack.

Lapho wenza noma iyiphi inguqulo, qala nge-barbell ekhanyayo. Umqeqeshi womuntu siqu angakusiza ukhethe isisindo esifanele.

• Ngesikhathi se- isigaba esibheke phezulu, gwema ukuhambisa ikhanda lakho noma emuva emuva.
• I- isigaba esiphansi kufanele kube ukunyakaza okuhamba kancane futhi okulawulwayo. Gwema ukuvumela ibha ibuyele endaweni yokuqala.

Yimiphi imisipha esebenza?

Umshini wokucindezela ngemuva kwentamo usebenza:

• ama-deltoid angaphambili, angaphandle, nangemuva (amahlombe)
• izingibe, noma i-trapezius (ngenhla emuva)
• triceps brachii (emuva ingalo ephezulu)
• i-serratus yangaphakathi (ikhwapha phezu kwezimbambo)

Uma wenziwe umile, umshini wokunyakaza ongemuva entanyeni nawo uphonsela inselelo ingaphakathi nemilenze yakho.

Ziyini izinzuzo?

Ukusebenza amahlombe akho, iqolo elingaphezulu, nezingalo ezingaphezulu kuyindlela enhle yokuthuthukisa amandla omzimba aphezulu. Iphinde inyuse ukuzinza kwamahlombe nokuhamba.

Amahlombe aqinile akuvumela ukuthi wenze ukunyakaza okuningi, kufaka phakathi:

• ukuphakamisa
• ukudonsa
• ukuphusha
• isibhakela

Ngokwengeziwe, ukuzinza okuhle kwamahlombe nokunyakaza kunciphisa ubungozi bezinhlungu zehlombe nokulimala.

Kodwa akuyona ingozi?

Umshini wokucindezela ngemuva kwentamo ukubeka ingcindezi enkulu kumisipha yakho ye-rotator, eqinisa amalunga akho ehlombe. Lesi sikhundla naso asisihle. Uma ungahambi kahle ehlombe, noma uma isisindo sakho sisinda kakhulu, ungadabula umsipha wehlombe.

Ungalimaza nentamo yakho, futhi. Ngesikhathi sesigaba esiphansi, i-barbell ingakushaya entanyeni noma ngemuva kwekhanda lakho. Iphinde ibeke ubunzima emisipheni yentamo yakho.

Ngenxa yalezi zingcuphe, kungcono ukuzama kuphela ukucindezela ngemuva kwentamo uma une:

• ukuhamba ngokwanele kwehlombe nokuzinza
• ukuzinza kwesiqu esivamile
• ukuhamba okuhle komgogodla we-thoracic (phezulu)

Awuqinisekile ukuthi uyilingana yini inkokhelo? Umqeqeshi wakho angakusiza ukuthi ushaye ucingo.

Kufanele futhi ugweme ukuhambisa uma unokulimala okwedlule noma kwamanje kwehlombe.

Ingabe zikhona ezinye izindlela ezinikeza izinzuzo ezifanayo?

Uma ukhathazekile ngokuzilimaza ngenkathi wenza umshini wokucindezela ngemuva kwentamo, ezinye izindlela eziningi zinikeza izinzuzo ezifanayo ngobungozi obuncane.

Ukuzivocavoca okulandelayo okulandelayo kuzobhekisa amahlombe akho ngaphandle kwengozi eyengeziwe.

Noma kunjalo, uma unomlando wezinkinga zamahlombe, kubalulekile ukusebenza nomqeqeshi womuntu siqu. Bangaphakamisa ukulungiswa okwengeziwe ukukugcina uphephile.

1. Ukucindezela ngemuva kwe-neck ngama-dumbbells

Imishini yokunyathelisa engemuva kwentamo ivame ukwenziwa nge-barbell, kepha ukusebenzisa ama-dumbbells ngamanye kunganciphisa ubungozi bokulimala.

Ngokungafani namabellbells, ama-dumbbells awagcini izingalo zakho endaweni elungisiwe. Lokhu kubeka ukucindezeleka okuncane emahlombe akho ngoba ungahamba ngendlela engokwemvelo ngokwengeziwe.

Ngama-dumbbells, amahlombe akho nawo angaqhubekela phambili kancane kancane ebangeni elikhulu lokunyakaza. Ngakolunye uhlangothi, ama-Barbells adinga ukunwetshwa ngokweqile nokuthumba.

Nakhu ukuthi ungahamba kanjani ngama-dumbbells:

1. Hlala ebhentshini, izinyawo ezitshalwe phansi namadolo kuma-90 degrees. Phumuza ama-dumbbells emathangeni akho. Phakamisa ama-dumbbells ezingeni lamahlombe ngasikhathi sinye, izintende zibheke phambili.
2. Cindezela amahlombe akho ehlombe ndawonye bese uhambisa izindololwane zakho emuva, ubambe izinsimbi ezingemuva kwezindlebe zakho.
3. Bopha umnyombo wakho. Exhale bese ucindezela ama-dumbbells uqonde, uwagcine ngokuhambisana namahlombe akho. Misa kancane.
4. Faka futhi ubuyele kancane endaweni yokuqala.
5. Qala ngeqoqo elilodwa lama-reps angu-12 kuya kwangu-15.

Ukuze uthole inguqulo elula, sebenzisa i-dumbbell eyodwa ngasikhathi. Le yindlela enhle yokuthuthukisa kancane amandla ehlombe.

Uhlobo lokuma lunzima ngoba lusebenza nengaphakathi nemilenze yakho. Ukuze ukwenze, yima ngezinyawo zakho ububanzi behlombe bese ulandela izinkomba ezingenhla.

Thenga ama-dumbbells online.

2. Cindezela amahlombe

Ukucindezela okuyisisekelo kwamahlombe akunabungozi kangako ngoba ubamba isisindo ngaphambi komzimba wakho.

Njengenguqulo engemuva kwentamo, ukucindezela okujwayelekile kwehlombe kuhlose ama-deltoid, ama-triceps, nama-trapezoids. Ibuye isebenze imisipha ye-pectoral esifubeni.

Ukuhamba:

1. Hlala ne-barbell ngenhla nje kwamahlombe akho angaphambili. Tshala izinyawo zakho phansi ngamadolo ku-90 degrees. Bamba ibha, izandla zibanzi kunobubanzi behlombe nezintende zibheke phambili.
2. Susa umgoqo ngaphandle kwe-rack bese uyibamba ezingeni lesilevu. Hlanganisa umnyombo wakho, khama izindwani zamahlombe akho ndawonye, ​​bese ukhomba izindololwane zakho phambili.
3. Exhale futhi welula izingalo zakho ukuze ucindezele i-barbell phezulu, uyihlanganise nekhanda lakho. Misa kancane.
4. Faka futhi ubuyele kancane endaweni yokuqala.
5. Qala ngeqoqo elilodwa lama-reps angu-12 kuya kwangu-15.

Ungenza futhi ukucindezela kwehlombe ngama-dumbbells noma ngenkathi umile.

Okubalulekile

Ukucindezela ngemuva kwentamo kungukuzivocavoca okubhekise emahlombe akho. Kodwa-ke, kungabeka ubunzima obengeziwe entanyeni nasemahlombe akho, abantu abaningi bayeluleka ngakho.

Uma unokuhamba okuncane kwehlombe nokuzinza, kungcono ukugweme lokhu kuhamba. Ungahle uthande ukuzama ezinye izindlela zokuzivocavoca ezisebenza emahlombe akho ngaphandle kwengozi.