Imisipha yamahlombe iyingxenye ebaluleke kakhulu yezicubu zomzimba kuwo wonke umzimba ongaphezulu.Ukwakha amahlombe abanzi futhi agcwele akukwazi nje ukwenza abantu babukeke bevikelekile, kodwa futhi kukusize uthole umfanekiso onjengemodeli futhi wenze imigqa yemisipha yomzimba wonke ongaphezulu ibe bushelelezi.Abanye abantu bathi ukuqeqesha ihlombe kuyingxenye yempi, empeleni, lesi sigwebo asinangqondo.Ukuhlaziywa okujulile kwesakhiwo sehlombe, ukunyakaza kwama-dumbbell ama-2 ukukusiza ukuthi uthuthukise amahlombe abanzi.
I-Dumbbell iyithuluzi lokuqina elivame kakhulu empilweni yethu yansuku zonke.Kunenqwaba yokunyakaza kokufaneleka okuklanywe yi-dumbbell.Ukuze uqeqeshe imisipha yehlombe, i-dumbbell ibalulekile, ngoba ukusetshenziswa kokuqeqeshwa kwe-dumbbell kungagwema ukuvela kwe-asymmetry yehlombe, kodwa futhi kusisiza ukuba sizuze umphumela omuhle kakhulu wokuqeqesha.
Imisipha yethu yehlombe ikakhulukazi yakhiwe izingxenye ezintathu: i-deltoid yangaphambili, i-deltoid ephakathi kanye ne-posterior deltoid.Kubalulekile ukubumba ngokulinganayo yomithathu imisipha ngesikhathi sokuzivocavoca.Uma ukuqina kokuqeqeshwa kungalingani kahle, kungaholela ekulimaleni futhi imisipha yehlombe ayinhle.Ukuze sithuthukise imisipha ye-deltoid ngokulinganayo, sidinga ukungeza izivivinyo ze-dumbbell ukuze sikhuthaze indawo ekhethiwe ngokufanele.
Ukusukuma kwe-dumbbell ehlombe emile noma ehlezi
Lokhu kungenye yezindlela ezingcono kakhulu zokunyakaza kwemisipha yehlombe ongayenza.Ungakwazi ukuzijwayeza ukuma noma ukuhlala, kodwa ngayinye inezinzuzo zayo kanye nebubi bayo.Imishini yokunyathelisa ye-dumbbell emile ivuselela amapheshana angaphambili, aphakathi nangemuva kakhulu kunokuhlala, futhi ivuselela imisipha ewumgogodla.
Ngesikhathi esifanayo, isisindo sendawo yokuma sivame ukuba ngaphansi kancane kunesimo sokuhlala, okuholela kumphumela wokuqeqeshwa olinganiselwe kakhulu wamandla emisipha, futhi isikhundla sokuhlala silula, esinobungane kakhulu bokufaneleka.Lezi zinhlobo ezimbili zezindlela zokuqeqesha, singakhetha ngokuvumelana nesimo sazo sangempela.
Tshekisa ama-dumbbell aphansi eceleni
Ngokutshekisela ohlangothini olulodwa, sigwema i-supraspinatus ukuthi ingangeni ebangeni elisebenza kakhulu lokunyakaza, okusivumela ukuba siqeqeshe i-deltoid ephakathi phakathi kobubanzi obulinganiselwe bokunyakaza kokuhlangana.Uma wenza lokhu, qaphela ukuthi ume lapho ingalo ebambe i-dumbbell ihambisana nomhlabathi ukuze ugweme ukugqugquzela okwengeziwe kwentambo yangemuva.
Isikhathi sokuthumela: May-20-2022