I-incline dumbbell press iyinhlangano yokuzivocavoca enamandla kunoma ubani ofuna ukuthuthukisa amandla omzimba wabo ongaphezulu kanye nobuhle. Ngokuqondisa isifuba, amahlombe, ne-triceps, lokhu kunyakaza okuguquguqukayo kungakhuphula umkhuba wakho wokujima. Kungakhathaliseki ukuthi ungumdlali osemnkantshubomvu noma ungumuntu osanda kuqeqeshwa, ukuqonda ama-nuances we-incline dumbbell press kuyisihluthulelo sokukhulisa izinzuzo zakhona.
Okuqukethwe:
- Iyini i-incline dumbbell press?
- Ukuthandwa kwe-incline dumbbell press
– Ingabe i-incline dumbbell press ilungile?
- Ungawakhetha kanjani ama-dumbbell afanele kwabezindaba
- Ungayisebenzisa kanjani i-incline dumbbell press ngempumelelo
Iyini i-incline dumbbell press?
I-incline dumbbell press iwumsebenzi oyinhlanganisela oqondise ngokuyinhloko imisipha ye-pectoral ephezulu, ngokubandakanyeka kwesibili kwamahlombe kanye ne-triceps. Kwenziwa ebhentshini elithambile, lokhu kuvivinya kuhilela ukucindezela ama-dumbbell ukuya phezulu ukusuka ezingeni lesifuba bese uwehlisela phansi ngendlela elawulwayo. I-engeli yebhentshi ibalulekile njengoba iguqula ukugxila ibheke phezulu esifubeni, inikeze inselele eyingqayizivele nesikhuthazo uma kuqhathaniswa nokucindezela kwebhentshi okuyisicaba noma okwehlayo.
Lo msebenzi wokuzivivinya ulele ekhonweni lawo lokuguqulwa ngoshintsho lwe-engeli yebhentshi, ububanzi bokubamba, nesisindo, okulenze lifanele ububanzi bamazinga okufaneleka nemigomo. Imvelo ye-unilateral yokusebenzisa ama-dumbbells iphinde iqinisekise ukuthi ukungalingani kwemisipha kungabhekwana nayo, njengoba uhlangothi ngalunye lomzimba kufanele lusebenze ngokuzimela, lukhuthaze ukuthuthukiswa kwamandla okulinganisa kanye nokuthuthukisa ukuzinza okuhlangene.
Ukuduma kwe-incline dumbbell press
I-incline dumbbell press ithole ukuduma okubalulekile kuyo yomibili imibuthano yokuzilibazisa neyezobuchwepheshe ngenxa yokusebenza kwayo nokuguquguquka. Ikhono layo lokuhlukanisa isifuba esingenhla ngenkathi ibamba amahlombe kanye ne-triceps kuyenza ibe yisisekelo sezinqubo ezingenhla zomzimba. Ukuthandwa kwalo msebenzi kuphinde kuqiniswe ukuguquguquka kwawo; ingafakwa kalula ezinhlotsheni ezihlukahlukene zokujima, kusukela kumaseshini agxile ku-hypertrophy kuya ezinhlelweni zokwakha amandla.
Izinkundla zokuxhumana kanye nabagqugquzeli bokufaneleka babambe iqhaza elikhulu ekuqhakambiseni i-incline dumbbell press, bekhombisa ukusetshenziswa kwayo ekwakheni umzimba ongaphezulu obukeka kahle. Ngaphezu kwalokho, ukusebenza kahle kwayo ekuthuthukiseni ukusebenza kwezemidlalo, ikakhulukazi emisebenzini edinga amandla aphezulu omzimba nokuzinza, kuyenze yaba intandokazi phakathi kwabasubathi.
Ingabe i-incline dumbbell press ilungile?
I-incline dumbbell press ayilungile nje; kuwumsebenzi omuhle kakhulu wokuthuthukisa umzimba ongaphezulu. Izinzuzo zayo zidlulela ngalé kokukhula kwemisipha nokuzuza kwamandla, okunomthelela ekumeni okuthuthukisiwe, ukuzinza kwehlombe, nokusebenza komzimba okuphezulu kukonke. I-engeli ye-incline iqondise ngokuqondile inhloko ye-clavicular ye-pectoralis major, evame ukungathuthuki kahle kubasubathi abaningi kanye nabahamba ejimini, okuholela esifubeni esinokulinganisela nesibukekayo.
Ukwengeza, ukusetshenziswa kwama-dumbbells kuvumela ububanzi obuningi bokunyakaza uma kuqhathaniswa nokucindezela kwe-barbell, ukuthuthukisa ukusebenza kwemisipha nokuhamba ngokuhlanganyela. Lolu hlu olukhuphukile lokunyakaza luvumela futhi ukwelula okunamandla kakhulu phansi kokunyakaza, okukhuthaza i-muscle hypertrophy. Okokugcina, i-incline dumbbell press ingasiza ekuhlonzeni nasekulungiseni ukungalingani kwamandla phakathi kwezinhlangothi ezingakwesokunxele nezingakwesokudla zomzimba, iqinisekise umzimba ozungezwe kahle futhi omelana nokulimala.
Ungawakhetha kanjani ama-dumbbells afanele kwabezindaba
Ukukhetha ama-dumbbell alungile ku-incline dumbbell press kubalulekile kukho kokubili ukuphepha nokusebenza. Abaqalayo kufanele baqale ngezisindo ezilula ukuze bagxile ekwazini isu futhi bakhulise kancane kancane isisindo njengoba amandla nokuzethemba kukhula. Kubalulekile ukukhetha ama-dumbbell avumela uhla olugcwele lokunyakaza nokulawula kulo lonke umsebenzi.
Ama-dumbbell alungisekayo angaba inketho eguquguqukayo, okuvumela ukukhuphuka kwesisindo ngaphandle kwesidingo samasethi amaningi ama-dumbbell. Nokho, ama-dumbbell anesisindo esingaguquki angase anikeze ukuqina nokuzinza okungcono kulabo abafuna ukuphakamisa izisindo ezisindayo. Ukubamba kungenye into ebalulekile; ama-dumbbell anezibambo ze-ergonomic anganciphisa ukuqina kwesandla nesihlakala, athuthukise ukunethezeka nokusebenza.
Ungayisebenzisa kanjani i-incline dumbbell press ngempumelelo
Ukuze kwandiswe izinzuzo ze-incline dumbbell press, ifomu elifanele nendlela yokusebenza kufanele kugcizelelwe. Qala ngokubeka ibhentshi ekuthambekeni okungaba ngu-30 kuya ku-45 degrees. Hlala ebhentshini nge-dumbbell esandleni ngasinye, uwabeke emathangeni akho. Gcoba amadolo akho phezulu ngesikhathi esisodwa ukuze ama-dumbbell afinyelele ukuphakama kwehlombe, bese ulala emuva, ubeke ama-dumbbell ezinhlangothini zesifuba sakho ngezindololwane zakho zigobile.
Cindezela ama-dumbbell phezulu futhi ndawonye kancane ngokunyakaza okubushelelezi, okulawulwayo kuze kube yilapho izingalo zakho sezinwetshwe ngokugcwele ngaphezu kwesifuba sakho. Gwema ukukhiya izindololwane zakho phezulu. Yehlisa ama-dumbbell emuva endaweni yokuqala ngendlela elawulwayo, uqinisekise ukuthi ugcina ukungezwani esifubeni sakho nasemisipha yehlombe phakathi nokunyakaza. Gxila ekugcineni indawo yesihlakala engathathi hlangothi futhi ugweme ukugoba umhlane wakho ngokweqile.
Isiphetho: I-incline dumbbell press iwumsebenzi oguquguqukayo futhi osebenzayo wokwakha amandla omzimba aphezulu kanye nobuhle. Ngokuqonda izinzuzo zako, ukukhetha izisindo ezifanele, nokunamathela efomini elifanele nezindlela, ungakwazi ukuhlanganisa ngokuphephile lo msebenzi ohlelweni lwakho lokufaneleka. Noma ngabe ubheke ukuthuthukisa ukusebenza kwakho kwezemidlalo noma ukuzuza umzimba ongaphezulu oqoshwe kakhudlwana, i-incline dumbbell press ingaba isengezo esibalulekile ku-arsenal yakho yokujima.
