Uma senza isimiso sokuzuza imisipha yemisipha, umsebenzi wehlombe uyingxenye ebalulekile okufanele icatshangelwe. Ezivivinyweni eziningi zokusunduza i-deltoid iyabandakanyeka kanye nakweminye imisebenzi yokudonsa. Kukhona ukuzivocavoca okuvamile futhi kucatshangelwa ngaphakathi kwezisekelo ezaziwa ngegama le cindezela ihlombe. Igama elisemthethweni umshini wokunyathelisa wezempi, nakuba unenani elikhulu lezinhlobonhlobo futhi ungenziwa ngezindlela ezahlukene.
Kulesi sihloko sizokutshela konke okudingeka ukwazi mayelana ne-shoulder press nokuthi ungayenza kanjani kahle.
ikhalori eyengeziwe
Njengoba ngihlale ngisho kuzo zonke izihloko ezihlobene nokuzuza kwesisindo semisipha, into yokuqala okufanele siyicabangele ibhalansi yethu yamandla ekudleni. Umzimba wethu uyakuqonda okushukumisayo futhi ukukhiqizwa kwezicubu zezicubu ezintsha kubiza kakhulu ngomfutho emzimbeni. Ngakho-ke, ngeke sikhiqize imisipha emisha uma singenayo i-surplus yamandla isikhathi eside. Ukuze sithole amandla engeziwe sidinga ukudla amakhalori amaningi osukwini lwethu nosuku kunalawo esiwasebenzisayo.
Ukuba nekhalori eningi kakhulu kunokudliwe Kuyaziwa ngokuthi i-caloric surplus. Izidingo zethu zamandla zokunakekela isisindo zihlukaniswe ngesilinganiso sokugayeka kokudla esisetshenziswa esinezelwa emsebenzini womzimba ongahlangene nokuzivocavoca. Kulokhu kufanele sengeze umsebenzi womzimba esiwenzayo ngesikhathi sokuqeqesha isisindo futhi uma senza i-cardio. Ingqikithi yama-calorie esiwatholayo ukudla okufanele sikudle ukuze silondoloze isisindo. Uma sifuna ukuzuza imisipha kufanele sikhulise lawa makhalori mayelana ne-300-500 kcal, kuye ngomgomo wethu nezinga lethu.
Abaqalayo bejimu bangakhuphula ukudla kwabo kwekhalori kancane njengoba benemali eningi yenzuzo. Ngakolunye uhlangothi, njengoba sithuthuke kakhulu futhi sinekhono ejimini, kufanele siqaphele kakhulu ngale nsalela yamandla. Kafushane, i-calorie surplus iyadingeka ukukhulisa isifuba sethu. Kungakhathaliseki ukuthi senza izivivinyo ezingaki, yini uma singekho kwi-caloric surplus ngeke sikhiqize isisindo semisipha.
ukuqeqeshwa kwehlombe
Into yokuqala abantu abaningi abayifunayo ukukhulisa ubukhulu bamahlombe kusukela ezingeni lobuhle kukunika umuzwa wokuba mkhulu. Labo abafuna ukwenza i-shoulder press kufanele bazi ukuthi kunezindlela eziningi zokwenza futhi okuhlukile kuzobeka ukugcizelela okuhlukile kuleli qembu lemisipha. I-deltoid iyiqembu lemisipha elihlukaniswe laba amakhanda aphelele noma izingxenye. Ngakolunye uhlangothi sine-deltoid yangaphambili ebandakanyeka kakhulu ekuzilolongeni kokusunduza. Ngemuva kwalokho sine-deltoid yangemuva ehilelekile ekusebenzeni kokudonsa. Okokugcina, sine-medial deltoid okufanele kusetshenzwe kuyo ngokuqondile njengoba kungekho ukuvivinya umzimba okukuthuthukisayo ngokuhlaziya.
Ingenye yezinhlobo eziphumelela kakhulu zokuzivocavoca ezikhona uma kuziwa ekuzuzeni imisipha yehlombe eqinile. Ukucindezela kwehlombe kuhilela wonke ama-musculature kusukela umthwalo uphakanyiswa ngendlela eqondile, unqoba hhayi nje ukumelana nesisindo kodwa futhi namandla adonsela phansi.
Ake sibone ukuthi yiziphi izinhlobonhlobo ezahlukene ze-shoulder press.
Izinguquko ze-shoulder press
I-Traditional Shoulder Press
Lokhu kuvame kakhulu futhi cishe wonke umuntu uzokwenza ebhentshini le-dumbbell. Udinga ama-dumbbell amabili ukuba ibekwe ohlangothini ngalunye futhi ibanjwe ngokubambelela okujwayelekile. Ikhuphuka ibheke eceleni iqala ukusuka ekuphakameni kwehlombe ukuze ihlangane phezulu izindololwane zinwetshwe ngokugcwele. Isigaba se-eccentric sokuzivocavoca kufanele silawulwe ukuze singalimazi ihlombe. Kujwayeleke kakhulu ukubona abantu abaningi bethwele izinsimbi ezisindayo kulolu hlobo lokuzivocavoca.
Kukhona ukuhlukahluka komshini wokunyathelisa wehlombe wendabuko, njengomshini we-Arnold, lapho kuphenduka khona ukukwazi ukubandakanya izingxenye eziningi zehlombe futhi kube nomthelela omkhulu kule ngxenye yomzimba.
Umshini wezempi
Yaziwa nangokuthi i-barbell shoulder press. Kungenziwa kokubili isisindo samahhala kanye namandla amaningi. Kulezi zinhlobo zokuzivocavoca, ukunyakaza kuqondiswa ibha futhi kungenziwa kokubili ngaphambili nangemuva kwentamo. Leli fomu lokugcina alinconywa ngoba liyingozi kakhulu futhi awukho umehluko obonakalayo phakathi kokuzuza kwesisindo semisipha ngandlela thile. Ukwelapha ingxenye ye-lateral ye-deltoid njalo kuthiwa kusebenza umshini wokunyathelisa ngemuva kwentamo, kodwa akuyona inketho enhle. Ingozi yokulimala iphezulu kakhulu futhi ukukhuthazwa kwale ngxenye ye-deltoid ephakathi akuphezulu kangako. Ukuze wenze kusebenze ngempela lesi sifunda sehlombe kungcono kakhulu ukusebenza nge-dumbbell lateral iphakamisa.
Inzuzo yokwenza lo msebenzi ngesisindo samahhala phezu kwe-multipower ukuthi kuyadingeka ukuba nokulawula okukhulu emzimbeni wethu. Ngale ndlela, izicubu eziqinisayo ezifana ne-gluteus kanye nomgogodla ziyasetshenzwa.
Ikhebula nomshini wokucindezela ehlombe
Enye indlela yokwenza ukucindezela kwehlombe kukhebula noma umshini. Imvamisa, lolu hlobo lokuzivocavoca lwenziwa emishinini elungiselwe lona, njengoba kufanele sihlale phansi sibambe i-pulley ekhuphuka ifinyelele ukuphakama kwehlombe ukuze siqale umsebenzi. Inzuzo ye-pulley ukuthi yenza ukungezwani okuqhubekayo kwemishini kuzo zonke izingxenye zendlela. Ukusuka lapha siphakamisa umthwalo ngokusebenzisa ama-pulleys kuze kube yilapho izindololwane zelule ngokuphelele. Ngenxa yalokhu siqeqesha ihlombe futhi kuzosisiza futhi ukuba sizinze kangcono izingxenye ezahlukene zomzimba futhi sithinte indawo esetshenzwe ngokuphumelelayo.
Ukwenza umshini we-shoulder press kuyindlela elula yokukwenza. Ukunyakaza kunqunywa ngokuphelele umshini futhi yiwo osiholayo ngaso sonke isikhathi. Abantu abaningi bakhetha lolu hlobo lokuzivocavoca njengoba i-backrest engavamile ingaphinde ihanjiswe ekuphakameni lapho singaphakamisa khona ama-pulleys. Ngale ndlela, kungenzeka futhi ukusebenza ukuqina okuhlukene kokuzivocavoca kanye nendawo esizothinta kuyo ngaso sonke isikhathi.
Into ebaluleke kakhulu ukuthola amahlombe amahle ukushintsha lezi zinhlobo zokuzivocavoca phakathi kwezinqubo ukuze kugcizelelwe kakhulu kuzo zonke izingxenye ze-deltoid.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana ne-shoulder press kanye nezici zayo.