Cindezela amahlombe

umshini wokuma wamahlombe omile

Lapho senza inqubo yokuthola ubukhulu bemisipha, umsebenzi wehlombe yingxenye ebalulekile okufanele uyicabangele. Kokuzivocavoca umzimba okuphusha okuningi i-deltoid iyabandakanyeka njengokuzivocavoca kokudonsa. Kukhona ukuzivocavoca okujwayelekile futhi okubhekwayo ngaphakathi kwezisekelo ezaziwa ngegama le- ukucindezela kwehlombe. Igama elisemthethweni umshicileli wezempi, yize unenani elikhulu lokwehluka futhi kungenziwa ngezindlela ezahlukene.

Kulesi sihloko, sizokutshela konke odinga ukukwazi mayelana nomshini wehlombe nokuthi ungakwenza kanjani kahle.

Insalela yekhalori

Insalela yekhalori

Njengoba ngihlala ngikhuluma kuzo zonke izindatshana ezihlobene nokuzuza kwemisipha, into yokuqala okufanele siyicabangele ibhalansi yamandla ethu ekudleni. Umzimba wethu uyakuqonda ukukhuthazeka futhi ukukhiqizwa kwesisindo esisha samandla kubiza kakhulu umzimba. Ngakho-ke, ngeke sikhiqize isisindo esisha semisipha uma singenayo insalela yamandla isikhathi eside. Ukufeza insalela yamandla sidinga ukudla ama-calories amaningi empilweni yethu yansuku zonke kunalokho esikudlayo.

Ukuthola ikhalori okuphezulu kunalokho okudliwayo yaziwa ngegama le-caloric surplus. Izidingo zethu zamandla ekulondolozeni isisindo zihlukaniswe izindleko zethu zokusebenzisa umzimba ngokungeziwe ekusebenzeni komzimba okungahlobene nokuvivinya umzimba. Kulokhu kufanele sengeze umsebenzi womzimba esiwenza ngesikhathi sokuqeqeshwa kwesisindo futhi uma senza i-cardio. Ama-calories aphelele esiwatholayo ukuphuza okufanele sikudle ukuze sigcine isisindo. Uma sifuna ukuzuza ubukhulu bemisipha kumele sikhulise kusho i-cal nge-300-500 kcal, kuya ngenhloso yethu nezinga lethu.

Abaqalayo be-Gym bangakhuphula ibanga lekhalori kancane ngoba banenzuzo eningi. Ngakolunye uhlangothi, njengoba sithuthuka kakhulu futhi siyingcweti ejimini, kufanele sibe nolondolozo oluthe xaxa ngale nsada yamandla. Ngamafuphi, kudingeka insalela yekhalori ukuze sikwazi ukukhulisa i-pectoral yethu. Akunandaba ukuthi sivivinya umzimba kangaki, lokho Uma singekho kwinsalela yekhalori, ngeke sikhiqize ubukhulu bemisipha.

Ukuqeqeshwa kwamahlombe

umshini wezempi

Into yokuqala abantu abaningi abayifunayo ukukhulisa usayizi wamahlombe ngoba ngobuhle kukunika umuzwa wokuba mkhulu. Labo abafuna ukwenza umshini wokunyathelisa amahlombe kufanele bazi ukuthi kunezindlela eziningi zokukwenza futhi okuhlukile ngakunye kuzogcizelela okwehlukile kuleli qembu lemisipha. I-deltoid yiqembu lemisipha elihlukaniswe ngamakhanda noma izingxenye. Ngakolunye uhlangothi sine-deltoid yangaphakathi ebandakanyeka kakhulu ekuzivocavoca umzimba. Okulandelayo sine-deltoid yangemuva ebandakanyekile ekudonsa umzimba. Ekugcineni, sine-deltoid yangaphakathi okufanele isetshenziswe ngendlela ethile ngoba akukho ukuzivocavoca okukuhlakulela ngokuhlaziya.

Ingenye yezinhlobo zokuzivocavoca eziphumelela kakhulu ezikhona uma kuziwa ekufezeni imisipha eqinile ehlombe. Umshini wokunyathelisa wamahlombe uhilela wonke umsipha njengoba umthwalo uphakanyiswa ubheke mpo, unganqobi nje kuphela ukumelana kwesisindo kepha namandla adonsela phansi.

Ake sibone ukuthi yini ukuhlukahluka okuhlukile komshini wehlombe.

Cindezela okwahlukile ukuhlukahluka

ukuphakamisa i-barbell

Umshini wendabuko wendabuko

Lokhu kuvame kakhulu futhi cishe wonke umuntu uzokwenza ebhentshini le-dumbbell. Kudingeka ama-dumbbells ukubekwa ohlangothini ngalunye futhi ubambelele ekubambeni okuthandekayo. Ikhuphuka ngokuhamba kwesikhathi kusuka ekuphakameni kwamahlombe ukuhlangabezana nezindololwane ezelulwe ngokuphelele. Isigaba se-eccentric sokuzivocavoca kufanele silawulwe ukuze singalimazi ihlombe. Kujwayelekile kakhulu ukubona abantu abaningi bephethe isisindo esikhulu kulolu hlobo lokuzivocavoca umzimba.

Kunokuhlukahluka okuthile emshinini wendabuko wehlombe njenge-Arnold press lapho kwenziwa khona i-twist ukuze ikwazi ukubandakanya izingxenye eziningi zehlombe futhi ithinte kakhulu le ngxenye yomzimba.

Umshini wezempi

Kuyaziwa nangokuthi yi-barbell shoulder press. Kungenziwa kokubili ngesisindo samahhala nakwisiphindaphindo. Kulolu hlobo lokuzivocavoca, ukunyakaza kuqondiswa ibha futhi kungenziwa ngaphambili nangemuva kwentamo. Leli fomu lokugcina alinconywa nhlobo ngoba liyingozi kakhulu futhi akukho mehluko obonakalayo phakathi kokuzuzwa kwemisipha ngandlela thile. Ukwelapha ingxenye eseceleni kwe-deltoid kuhlale kuthiwa umshini wokunyathelisa wenziwa ngemuva kwentamo, kepha akuyona inketho enhle. Ingozi yokulimala iphezulu impela futhi ukukhuthazwa kwale ngxenye ye-deltoid yangaphakathi akuyona ephezulu kangako. Ukuze usebenzise lesi sifunda sehlombe ngeqiniso kungcono ukusebenza nokuphakama kwe-dumbbell lateral.

Ubuhle bokwenza lo msebenzi ngesisindo samahhala maqondana nomenzi wokuphindaphindeka ukuthi kuyadingeka ukulawula okukhulu emzimbeni wethu. Ngale ndlela, kuqiniswa imisipha efana ne-gluteal nomgogodla.

Cindezela ihlombe ku-pulley nomshini

ukucindezela kwehlombe

Enye indlela yokwenza umshini wokunyathelisa wamahlombe ungamapulleys noma emshinini. Imvamisa, lolu hlobo lokuzivocavoca lwenziwa emishinini elungiselelwe lona ngoba kufanele sihlale phansi sithathe isondo lokugijimisa indiphi elenzelwe phezulu kumahlombe ukuze sikwazi ukuqala ukuzivocavoca umzimba. Ubuhle be-pulley ukuthi bunokucindezela okuqhubekayo kwemishini kuzo zonke izingxenye zendlela. Ukusuka lapha siphakamisa umthwalo ngamapulisi kuze kube yilapho izindololwane ziseluleke ngokugcwele. Ngenxa yalokhu siqeqesha ihlombe futhi lizosisiza nokusimamisa kangcono izingxenye ezihlukene zomzimba futhi sithinte nendawo esebenza kahle kakhulu.

Ukwenza umshini wehlombe lomshini kuyindlela elula yokukwenza. Ukunyakaza kukhawulelwe ngokuphelele ngumshini futhi yiwona usiqondisayo ngaso sonke isikhathi. Abantu abaningi bakhetha lolu hlobo lokuzivocavoca ngoba i-backrest engajwayelekile nayo ingasuswa ukuphakama lapho singakhuphula khona ama-pulleys. Ngale ndlela, kungenzeka futhi ukusebenza ngamandla ahlukahlukene okuzivocavoca nendawo esizothinta kuyo ngaso sonke isikhathi.

Into ebaluleke kakhulu ukuthola amahlombe amahle ukushintsha lezi zinhlobo zokuzivocavoca phakathi kwemikhuba ukuze kugcizelelwe kakhulu zonke izingxenye zama-deltoids.

Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nomshini wehlombe kanye nezici zawo.


Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

*

*

  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.