I-Overhead Press

-Delile

• Imisipha esebenza ngesikhathi somshini wokucindezela ngaphezulu
• Ukuma phezulu kokucindezela
• Uhleli phansi phezulu
• Ungawenza kanjani umshini wokucindezela ngaphezulu
• Hlola ukuhamba kwehlombe lakho
• Bamba ubambe
• Gcina izindololwane zakho ungene
• Sebenzisa i-abs yakho ne-glutes, futhi
• Izisindo okufanele zisetshenziselwe ukucindezela ngaphezulu
• Izinzuzo zomshini ohamba ngaphezulu
• Ukuhamba okufanayo kucindezela ngaphezulu
• Ukudla okudlela endlini

Kungakhathaliseki ukuthi usebenza ohlelweni lokuphakamisa izinsimbi noma ufuna nje ukubuyela emuva, kubalulekile ukugcina izicubu zomzimba wakho zingenhla.

Le misipha ikusiza ukwenza imisebenzi yansuku zonke, njengokubeka izitsha phezulu kwikhabethe noma ukubeka izinto phezulu eshalofini.

Enye indlela yokugcina umzimba wakho ongaphezulu usesimweni ngokufaka umshini wokucindezela ongaphezulu, obizwa nangokuthi i-shoulder press, ohlelweni lwakho lokuzivocavoca jikelele.

Imisipha esebenza ngesikhathi somshini wokucindezela ngaphezulu

Ukuma phezulu kokucindezela

Uma ukhetha ukwenza ukucindezela okuphezulu ususendaweni yokuma, uzosebenzisa kakhulu imisipha emikhulu emzimbeni wakho ongaphezulu, kufaka phakathi:

• ama-pectorals (isifuba)
• ama-deltoids (amahlombe)
• ama-triceps (izingalo)
• trapezius (ngenhla emuva)

Ngoba ukuma mpo kudinga ibhalansi, ubuye uthole imisipha engxenyeni yakho, kufaka phakathi isisu sakho kanye nengezansi.

Ngokuma okuqondile, unxephezela ushintsho lwebhalansi esigabeni ngasinye somshini ongaphezulu futhi wakhe ukuzinza ngomgogodla ukuqinisekisa isisekelo esifanele sokunyakaza okuphezulu okulayishiwe, kuchaza uBrent Rader, DPT, owelapha ngokomzimba e-The Centers for Advanced Orthopedics.

Ngaphezu kwamandla avela emzimbeni wakho ongaphezulu, umzimba wakho ophansi usiza ukusiza lapho ucindezela ibha enesisindo ngaphezulu.

Uhleli phansi phezulu

Uma wenza umshini wokucindezela ngaphezulu uhleli phansi umqolo wakho ucindezelwe ubheke emuva kwephedi, umqeqeshi wamandla nokuhamba uMatt Pippin, i-CSCS ithi ukusebenza okuyisisekelo kuzophela. Amahlombe nama-triceps azowenza wonke umsebenzi.

Ungawenza kanjani umshini wokucindezela ngaphezulu

Lapho wenza noma yikuphi ukuzivocavoca okubandakanya ukusebenzisa isisindo, udinga ukuqonda umsebenzi nephethini yokunyakaza ngaphambi kokuthi ufike ejimini.

URader uchaza ukuthi umshini wokunyathelisa ongaphezulu kumane nje ukunyakaza lapho ukumelana khona kucindezelwa ngaphezu kwekhanda. Ungakwenza lokhu ngezindlela ezahlukahlukene, njengokusebenzisa:

• zombili izandla ngasikhathi sinye
• isandla esisodwa ngasikhathi
• i-barbell eyodwa ebanjwe izandla zombili
• isisindo esisodwa samahhala esandleni ngasinye

Hlola ukuhamba kwehlombe lakho

Unalokhu engqondweni, futhi udinga ukuthola ukuthi uyakwazi yini ukuhamba ngehlombe, noma ibanga lokuhamba, ukwenza ukuvivinya umzimba ngokuphepha.

Ukunquma lokhu, uPippin uphakamisa ukwenza ukuhlolwa okulandelayo:

Bamba ubambe

Kumshini wokuma we-barbell omile, hamba uye kubha bese uyibamba ibanzi kancane kune-shoulder-width ngaphandle kwezintende ezibheke kude nomzimba wakho. Bese ulandela lezi zinyathelo:

1. Khipha ibha bese ubuyela emuva.Ibha kufanele iphumule ezandleni zakho khona lapho uzungeze i-collarbone yakho.
2. Ukuze uqale ukunyakaza, bhincisela i-abs yakho, khama isibunu sakho, bhekisa ikhanda lakho emuva, bese ushayela ibha uye phezulu ophahleni.
3. Lapho ibha idlula ebunzini lakho, buyisela ikhanda lakho kokungathathi hlangothi ngenkathi uvala izingalo zakho ngaphezulu. Phezulu emaphephandabeni, qiniseka ukuthi ama-abs akho nama-glutes asasebenza futhi awugobi umqolo wakho ongezansi.
4. Yehlisa kancane ibha iye phansi emahlombe akho, utshekisele ikhanda lakho emuva ukuze uvule indawo.

Gcina izindololwane zakho ungene

Amanothi kaPippin okugcina izindololwane zakho zingaphansi ngqo kwezihlakala zakho noma ngaphakathi ngaphezulu.

“Le engela izovumela ukukhiqizwa kwamandla afanele. Uma izindololwane ziqhuma ziye eceleni, ulahlekelwa yisilinganiso okufanele usukele kuso, ”kuchaza yena.

Sebenzisa i-abs yakho ne-glutes, futhi

UPippin futhi uncoma ukugcina ama-glutes akho kanye ne-abs ohilelekile kulo lonke ukunyakaza.

“Le yinsika yakho yokusekela okufanele ucindezele kuyo. Ukulahlekelwa lokhu kuzinza kuzokwenza ibha inyakaze futhi kunciphise isisindo ongasicindezela, ”kusho yena.

Izisindo okufanele zisetshenziselwe ukucindezela ngaphezulu

Lapho usukwazi ukwenza umshini wokucindezela ngaphezulu ngefomu elifanele, sekuyisikhathi sokunquma uhlobo lwesisindo noma ukumelana nokusetshenziswa.

"Izisindo zamahhala ezinjengama-dumbbells zivumela ama-engeli ahlukahlukene ukuthi avuselelwe uma kuqhathaniswa ne-barbell yendabuko," kusho uPippin.

Futhi, uma unezikalo ezithile esihlakaleni noma emahlombe, uPippins uthi ama-dumbbells angavumela indlela yokumelana okuncane, okukuvumela ukuthi wenze ukunyakaza ngokuphepha okuthe xaxa.

Ngokwengeziwe, uPippin uthi ama-kettlebells, uma esetshenziselwa ukubheka phansi noma phansi phezulu, akuvumela ukuthi uqeqeshe ihlombe ngendlela ezinze kakhudlwana ngomthwalo omncane kakhulu.

“Indawo ephansi phezulu yakha ingxenye enkulu yokuzinza, njengoba insimbi izonyakaza ingalawuleki. Leli yithuluzi elihle lokuqeqesha emahlombe futhi liyindlela enhle yokwethula ukucindezela ngaphezulu ngenkathi usebenza ekwakheni ukuhamba kwamahlombe, ”kuchaza yena.

Izinzuzo zomshini ohamba ngaphezulu

Kunemihlomulo eminingana yokufaka umshini ongaphezulu kohlelo lwakho lokuzivocavoca. Ukucindezela ngaphezulu kunganda:

• amandla nosayizi wemisipha yehlombe
• amandla nosayizi wemisipha ye-triceps
• amandla nosayizi we-trapezius muscle
• amandla emisipha yomgogodla, njengama-oblique akho, imisipha yesisu eguqukayo, iqolo elingaphansi, kanye ne-stabilizers yomgogodla, lapho wenza lo msebenzi ngenkathi umile
• ukusebenza kwezinye izivivinyo, njengokucindezela kwebhentshi

Ukuhamba okufanayo kucindezela ngaphezulu

Ukwenza ukuzivocavoca okufanayo kaningi kungaholela ekukhathazekeni, ekusetshenzisweni ngokweqile, nokwehla kokusebenza nokuzuza.

Ngakho-ke, uma ufuna ukuqeqesha imisipha efanayo edingekayo kumshini ongaphezulu kodwa ufuna ukwehluka ukusebenzisa kwakho, ungahle uzibuze ukuthi ngabe kukhona yini okunye ukuvivinya umzimba ongakwenza. Nazi ezinye okufanele uzicabangele:

• Ukuvuka kweTurkey kuyi-kettlebell noma i-dumbbell yokuzivocavoca ethandwayo njengokucindezela okuphezulu.
• Ungashintsha ukubamba lapho usebenzisa ama-dumbbells ukwenza umshini wokucindezela ngaphezulu. Esikhundleni sokuthi izintende zezandla zakho zibheke ngaphandle, shintshela ekubambeni okungathathi hlangothi izandla zibhekane, izindololwane zikhombe phambi kwakho.
• Noma yiluphi uhlobo lokuzivocavoca lokugwedla olusebenzisa imisipha yangemuva kanye ne-rotator cuff kungaba ukushintshaniswa okuhle. Lokhu kungafaka umshini womugqa ohleli phansi, umugqa ogobile, umugqa we-barbell, noma umugqa we-dumbbell.
• Ama-Pushup asebenza eminye yemisipha efanayo neyomshini ongaphezulu, kufaka phakathi ama-pectorals, ama-triceps namahlombe. Futhi, ngoba azikho izinsimbi ezidingekayo, ungazenza noma kuphi, nganoma yisiphi isikhathi.
• Ukuzivocavoca okukhomba imisipha emincane emahlombe akho nasemhlane ongaphezulu, njengokuhlehliswa oku-scapular nokukhuphuka kwangemuva kokuthambeka, kungakusiza wehlise ukulimala futhi kukuvumele wenze umshini wokucindezela ngaphezulu kahle.

Ukudla okudlela endlini

Umzimba wakho ophezulu kanye nesiqu ubeka imisipha yesifuba, amahlombe, emuva, izingalo nengqikithi. Ngokubambisana, la maqembu emisipha akuvumela ukuthi wenze imisebenzi eminingana, kufaka phakathi ukufinyelela, ukujikeleza, nokuphakamisa phezulu.

Yize kungejwayelekanga njengokufinyelela phambi komzimba wakho noma ukuphendukela ohlangothini, ukuphakamisa noma ukusunduza ngaphezulu kusengumnyakazo esidinga ukuthi sikwazi ukuwenza emisebenzini eminingi yansuku zonke.

Ukucindezela okuphezulu noma kwehlombe kungenye yezivivinyo eziningi ongazisebenzisa ukwakha nokugcina amandla ehlombe.