Ungayenza Kanjani Ama-Crusher Ogebhezi, Ngokusho Kwabaqeqeshi

-Delile

• Ayini ama-Crusher Crush?
• Izinzuzo Zababulali Bokhakhayi
• Ungayenza Kanjani Ama-Crusher Ogebhezi
• Yenqaba ama-Crusher Skull
• Thambekisa amaKhanda ogebhezi
• Ama-Dumbbells vs. EZ Bar Skull Crushers
• Amaphutha efomu le-Skull Crusher-nokuthi Ungawalungisa Kanjani
• Ungangeza Kanjani Ama-Skull Crushers Ekusebenzeni Kwakho
• Buyekeza kwe-

Uyazi uma ulele uphansi embhedeni efonini yakho, uyiphakamise phezu kobuso bakho, futhi izingalo zakho ziqala ukuvutha? Yebo, wenza i-crusher yokhakhayi.

Nakhu konke odinga ukukwazi mayelana nama-skull crushers, umsebenzi we-tricep ongagcini nje umsindo kubi kodwa kuzokwenza uzizwe kanjalo nawe.

Ayini ama-Crusher Crush?

Ama-crusher ogebhezi, ama-aka triceps extensions, isenzo esivame ukwenziwa silele ebhentshini noma umata wokuzivocavoca nge-dumbbells noma i-EZ curl bar (enye yezinsimbi eziningi endaweni yokuzivocavoca). Ubamba isisindo phezu kobuso bakho (ngakho-ke, igama elithi "i-skull crusher") ngezindololwane zibheke phezulu, bese usebenzisa i-triceps yakho (imisipha engemuva kwengalo yakho engenhla) ukuze uqondise indololwane yakho futhi udonsele isisindo ophahleni.

Izinzuzo Zababulali Bokhakhayi

Ngokuqinisa ama-triceps, ama-skull crushers asiza ukwenza ukunyakaza kokusebenza kwansuku zonke kube lula.

Zizokusiza ngesikhathi sokunyakaza okuningi kwamandla.

"I-Triceps isiza amandla akho okuphusha wonke futhi iyisengezo esiyinhloko sohlangothini lwendololwane," kuchaza uRiley O'Donnell, umqeqeshi womuntu oqinisekiswe yi-NASM, kanye nomfundisi eFhitting Room, isitudiyo se-HIIT eNew York City. "Ngakho-ke uma uzama ukuqina ekucindezelweni kwakho okuphezulu, imishini yesifuba / yebhentshi noma yama-push-up, ukuqinisa ama-triceps akho kuzokusiza ukuthi ufinyelele ezinhlosweni zakho."

Uzoba ngcono kuma-push-ups.

Ama-crushers ogebhezi athuthukisa ukunyakaza okuphushayo ngoba aqeqesha umzimba wakho ukuthi ulayishe isisindo ngezindololwane zakho usesimweni esigobile (ingalo egobile), bese ucindezela isisindo usiyise engalweni ekhiyiwe, kusho u-O'Donnell. “Lapho siphusha izinto, asidingi nje kuphela ukuhlanganisa amahlombe ethu, isifuba, nomgogodla, kodwa sidinga ukunweba indololwane ngamandla,” usho kanje. Ngakho-ke uma ubukade ulwa ne-push-up, lezi izindlela ezinhle zokubenza bazizwe belula.

Uzobhekisa ama-triceps akho ngaphandle kokuphazamiseka.

Ngokungafani nokunye ukuvivinya ingalo nokuzivocavoca umzimba, ama-skull crushers enza ama-triceps imisipha eyinhloko ethintekayo, ngakho-ke ukwazi kangcono ukukhomba le misipha yengalo emincane. "Ama-triceps awavamile ukuhola, uma kuqhathaniswa nama-biceps wokuphakamisa noma wokubamba, noma ama-glutes okuhamba noma ukuma," kusho u-Ash Wilking, CFSC, FRC, umqeqeshi weNike kanye nomfundisi eRumble, isitudiyo sesibhakela. "Ngamanye amagama, basiza amaqembu emisipha emikhulu ekwenzeni ukunyakaza okungenakubalwa ekuqeqesheni amandla nasemisebenzini yansuku zonke," kusho uWilking.

Ungazenza ngokuhamba okulinganiselwe.

Kodwa ngokusebenzisa indololwane kuphela, ama-crushers ogebhezi ahlukanisa i-triceps, okungelona iqiniso ngisho nasezivivinyweni eziningi ezilawula i-triceps, kusho u-O'Donnell. “Isibonelo, ukuma kwezandiso ze-triceps nama-tricep dips kudinga ukuhamba kwehlombe okungeyena wonke umuntu onakho,” usho kanje. Ngenxa yalokhu, ama-crushers e-skull afaneleka kakhulu kulabo abanobubanzi obulinganiselwe bokunyakaza emahlombe futhi bafuna ukuqinisa i-triceps yabo.

...Noma ukulimala.

Ngaphezu kokwakha amandla e-triceps, ama-crusher crusher azuzisa labo abafuna ukuvivinya ingalo okunomthelela ophansi noma abasebenza ngokulimala. "Ngokulala ngomhlane nesisindo ngaphezulu, ubeka okugxile kakhulu kuma-triceps futhi ususe ingcindezi kwamanye amalunga, njengezihlakala zakho (kuma-push-up) noma emuva emuva (kuma-kick-over kickbacks)," kuchaza uWilking.

Uzokwakha amandla okubamba.

Ama-crusher ogebhezi nawo adlala indima enkulu ekuthuthukiseni amandla okubamba ngokukuvimbela ekubeni wehlise isisindo futhi uchoboze ikhanda lakho ngokoqobo. "Uma wenza amakhrisikhi ogebhezi, noma ngabe kunama-dumbbells, i-barbell noma ipuleti, kubalulekile ukugcina izihlakala zakho ziqondile. Kungaba yisilingo phakathi nalokhu kunyakaza ukuphula isihlakala ngoba kubonakala kulula ukubamba isisindo, kepha kugxile ekugcineni izihlakala zakho ziqondile kuthuthukisa amandla akho okubamba," kusho u-O'Donnell. (Udinga esinye isifundo samandla okubambelela? Zama lokhu kuvivinya ngentambo yempi.)

Ungayenza Kanjani Ama-Crusher Ogebhezi

Kunezindlela ezimbili zokwenza ama-skull crushers: ukusebenzisa ibhentshi noma umata wokuvivinya umzimba. "Ngokusebenzisa ibhentshi, ungakwazi ukubeka izinyawo zakho phansi, okudinga ukuzibandakanya okuhlukile emzimbeni wakho ophansi kanye nomgogodla; ukubandakanya ama-glutes akho, ukudonsa i-pelvis yakho, nokugcina umgogodla wakho uqinile nezimbambo phansi kudinga umzamo ocatshangelwayo," kusho uWilking. Uma ulele embhedeni, izinyawo zakho nazo ziyisicaba phansi, kepha amadolo akho agobe kakhulu, okuvumela ukuthi utsheke ukhalo lwakho futhi wakhe ukuxhumana okungcono nezimbambo zakho, usho kanjalo. "Lokhu kuxhumana kuzokhawulela ukunyakaza kwamahlombe futhi kudale ukuhlukaniswa kwangempela kwama-triceps," esho.

Ngakho-ke, uma umusha kuma-crusher ogebhezi, zama ukuwenza emethini uqhathanise nebhentshi ukuze ukwazi ukuhamba ngokulawula okwengeziwe futhi uhlanganyele ngokweqiniso ama-triceps kuyo yonke imikhakha ye-eccentric (yokwehlisa) neyokugxila (ukuphakamisa) ukunyakaza, kuncoma uChris UPabon, umqeqeshi womuntu siqu oqinisekiswe yi-NASM eBlink Fitness. "Uzodela uhla oluthile lokunyakaza, kodwa uzofunda ifomu elihle," usho kanje.

Ukuqinisekisa ukuthi wenza ama-skull crushers ngendlela efanele, u-O'Donnell uphinde aphakamise ukuzijwayeza ukunyakaza ngesisindo somzimba wakho futhi wengeze isisindo kancane kancane. Lokho kusho ukusebenzisa isisindo esiyinselele kodwa into ongayisebenzisa ukuze ugcwalise ama-reps angu-10 kuya kwangu-12 ngefomu elifanele. Ungasebenzisa futhi i-dumbbell eyodwa, ukuyibamba ngezandla zombili, ukuqala, ngaphambi kokuzama isisindo esisodwa esandleni ngasinye.

A. Bamba i-dumbbell esandleni ngasinye bese ulala ubheke phezulu kumata okuzivocavoca (noma ibhentshi) amadolo agobile nezinyawo ziphansi phansi.

B. Yelula izingalo ngaphezu kwesifuba izintende zibhekane. Bamba ama-glutes bese udonsa imbambo yekheji phansi ukuze uvimbele ukugoba umgogodla ophansi.

C. Ukufaka izindololwane ucindezele amahlombe phansi, ugoba izindololwane kancane ukuze wehlise ama-dumbbells cishe nge-intshi ngaphezulu kwebunzi ohlangothini ngalunye lwekhanda. Gwema ukuhambisa izingalo ezingaphezulu kanye namahlombe okunamathisela phansi ukuze ubambe ama-lats, uhlukanise i-triceps njengoba izisindo ziphansi.

D. Ngokulawula, phakamisa izingalo uzibuyisele phezulu.

Yenqaba ama-Crusher Skull

UPabon uthi ukuguqula ukuthambekela ebhentshini kungabandakanya amakhanda athile (funda: izingxenye) zama-triceps kancane ukwedlula amanye. Isibonelo, ukusebenzisa ibhentshi lokwehla (nekhanda lakho liphansi kunezinyawo zakho) kuzosebenza ukwenziwa okuningi kusuka ekhanda le-tricep, elibheke ngaphandle kwengalo yakho, kusho uPabon. Nansi indlela yokwenqaba ukuchotshozwa kogebhezi ngepheya lama-dumbbell.

A. Bamba i-dumbbell esandleni ngasinye bese ulala ubhekane ebhentshini lokwehla ngamadolo agobele phezu kwama-cushion nezinsimbi ezivaleleke endaweni yazo.

B. Yelula izingalo ngaphezu kwesifuba izintende zibhekane. Hlanganisa ama-glutes bese udonsela phansi ubambo ukuze uvikele ukugoqa emuva.

C. Ukufaka izindololwane ucindezele amahlombe phansi, ugoba izindololwane kancane ukuze wehlise ama-dumbbells cishe nge-intshi ngaphezulu kwebunzi ohlangothini ngalunye lwekhanda. Gwema ukuhambisa izingalo ezingaphezulu kanye namahlombe okunamathisela phansi ukuze ubambe ama-lats, uhlukanise i-triceps njengoba izisindo ziphansi.

D. Ngokulawula, phakamisa izingalo uzibuyisele phezulu.

Thambekisa amaKhanda ogebhezi

Ukusebenzisa ukuthambekela (nekhanda lakho ekugcineni okuphezulu) kuzosebenza ikhanda elide lama-triceps akho, abheke ngaphakathi kwengalo yakho, kusho uPabon. Nakhu ukuthi ungakwenza kanjani.

A. Lungisa ibhentshi libe ngamadigri angu-30 bese ulala ubheke phezulu, ubambe i-dumbbell esandleni ngasinye nezinyawo zibheke phansi.

B. Yelula izingalo ngaphezu kwesifuba izintende zibhekane. Cindezela emuva ebhentshini ukuvimbela ukugoqa emuva okuphansi.

C. Ukushutheka izindololwane bese ucindezela amahlombe phansi, ugobe izindololwane kancane ukwehlisa ama-dumbbell ngemuva kwekhanda.

D. Ngokulawula, phakamisa izingalo phezulu.

Ama-Dumbbells vs. EZ Bar Skull Crushers

Noma ngabe usebenzisa i-dumbbells noma i-EZ curl bar, uPabon uthi ifomu ngokuvamile liyafana. Ngebha ye-EZ, ufuna ukwenza isiqiniseko sokuthi izandla zakho zingaphakathi nje kobubanzi behlombe kubha. Ama-dumbbells kunzima ukuwalawula (njengoba kukhona amabili awo), ngakho-ke kungenzeka ukuthi wehlise isisindo sakho, kanti ukwazi ukuphakamisa okusindayo nge-bar bar, kepha angasiza ekubhekaneni nanoma yikuphi ukungalingani kwamandla phakathi kwezingalo zakho. Uma unezinkinga ngokufaka izindololwane zakho ngaphakathi, uPabon uthi futhi ukusebenzisa ibha ye-EZ esikhundleni sezinsimbi kungasiza ukulungisa le nkinga.

Amaphutha efomu le-Skull Crusher-nokuthi Ungawalungisa Kanjani

Nakuba ama-skull crushers enganzima ukuwaqonda kahle, ayindlela yokulimala nobuhlungu uma ungawenzi ngendlela efanele. Ukukusiza ukuthi uthole okuningi kulokhu kushisa ama-triceps, nayi i-PSA yokuthi ungawalungisa kanjani la maphutha enziwe kalula. (Okuhlobene: Ukuzivocavoca Kwabaqalayo Ukuqinisa Nokuthinta Izikhali Zakho)

Njengoba wehlisa izisindo, kuyalinga ukuthi uvule izindololwane zakho ukuze wenze kube lula kuma-triceps akho, kodwa ukugcina izindololwane zingaphakathi kuqinisekisa ukuthi ukhulisa ukutubeka kwale misipha emincane kodwa enamandla. “Cabanga nje izindololwane zakho zigone ibhaluni ukuze izindololwane zakho zingavuthi futhi izingalo zakho ezingaphezulu zincike odongeni kuyo yonke iminyakazo,” kusho u-O'Donnell. Lokhu kuzosiza ukubamba umzimba wakho ongaphezulu ubekwe emethini noma ebhentshini.

UWilking uphinde wancoma lo mbono wokubuka: "Cabanga ukuthi ubamba isondo lokushayela, ujikisa iminwe yakho epinki phansi nangaphakathi, ukusiza ukubandakanya amalati."

Ukunciphisa ukunyakaza kungasiza, futhi. "Lawula isisindo ngezindlela zombili-ngesikhathi sengxenye ye-eccentric kanye ne-centric yokunyakaza. Ukulimala kwenzeka ngesikhathi sokunciphisa kanye / noma ukujikeleza ngokuvamile, ngakho-ke kugxile ekulawuleni leso sisindo, "kusho uPabon.

Ukuhlukanisa ngokweqile ama-triceps nokuqinisekisa ukuthi awusebenzisi amahlombe noma izingalo zakho ezingaphezulu, u-O'Donnell uthi ukupakisha amahlombe akho phansi, aka lats. "Lapho ama-lats akho engabambisene, ukuthambekela ukuvumela ingalo yakho engaphezulu ihambe ngesikhathi sokuchotshozwa kogebhezi," kuchaza u-O'Donnell. Ukuqinisa umnyombo wakho kungasiza nasekuqiniseni umzimba ongaphezulu, usho kanjalo. "Ngoba i-crusher crusher yenziwa emhlane wakho, umnyombo wakho usebenza ukugcina i-ribcage eboshiwe ngesikhathi sokunyakaza kanye ne-low back icindezela phansi noma ebhentshini," esho. Ukuluka ikheji yezimbambo kusho ukudonsa phansi futhi ndawonye, ​​ukuhlanganisa imisipha yomgogodla ojulile, ukusiza ukuvimbela ukuminyanisa umhlane ophansi.

Lokhu kunezela ingcindezi emuva, okungaholela ebuhlungwini nasekulimaleni. UWilking uphakamisa ukudonsa ubambo lwezimbambo zakho phansi phansi ukuze uzivikele ekuphepheni. "Cabanga ngokucindezela izinyawo zakho emhlabathini kanzima ngangokunokwenzeka futhi ubophe izimbambo zakho ngenkathi ucindezela ngemuva kwezimbambo zakho phansi noma ebhentshini," kusho u-O'Donnell.

Ungangeza Kanjani Ama-Skull Crushers Ekusebenzeni Kwakho

Ulungele ukuzivumelanisa nezimo? Ukuzama amasethi angu-3-4 we-10-12 reps yindawo enhle yokuqala. UWilking uphakamisa ukwenza ama-skull crusher ku-superset Workout ngokuzivocavoca nge-biceps ngezinsuku zengalo. Uncoma nokuthi ubasebenzise njengenhlangano yokululama esebenzayo. "Isibonelo, uma wenza umlenze noma ukuzivocavoca umzimba ogcwele, sebenzisa amakhreyikhi ogebhezi ngenkathi uvumela imilenze yakho ukuba ibuyele phakathi kwamasethi," kusho uWilking. U-Pabon uthi uvamise ukwenza ama-crusher wogebhezi ngezinsuku lapho egxile kweminye imisipha "ephusha", njengesifuba noma usuku lwamahlombe. "Kuyindlela enhle yokuqeda ngempela [ama-triceps] ngemuva kokuthi esetshenziswe njengemisipha yesibili engxenyeni yokuqala yokuzivocavoca," usho kanje.

Buyekeza kwe-