Ukuzivocavoca ngebhande lokuqina lomzimba okhalweni kanye nezinqe

Ukwenza izivivinyo ezahlukahlukene ngebhande lenjoloba akuvumeli nje kuphela ukwehlukanisa ukuzivocavoca umzimba kwakho, kodwa futhi nokusebenza ngempumelelo kwamaqembu amaningi emisipha, ukukhipha amadiphozi amafutha, ikakhulukazi okhalweni nasezinqeni, futhi uphinde uzuze ukunwebeka okuhle kakhulu.

Kulula kakhulu ukusebenzisa imishini enjalo yezemidlalo, into esemqoka ukwazi izidingo eziyisisekelo zokukhethwa kwayo nokwenza izivivinyo ngendlela efanele. Kulokhu, umphumela omuhle awuzukufika isikhathi eside, futhi ukuzivocavoca ngakunye kuzoletha injabulo nentokozo enkulu.

Ukuqeqesha ibhande lenjoloba - izici

Amabhande erabha angasetshenziselwa ukuqeqesha amandla, ukuzilolonga nokuzivocavoca umzimba, nokuzivocavoca nge-Pilates.

Izici eziyinhloko zale mishini yezemidlalo yilezi:

1. Ingasetshenziswa ngisho nasekhaya.
2. Akukho ukulungiselela okukhethekile okudingekayo ngaphambi kokwenza izivivinyo.
3. Kalula.
4. Kuvunyelwe ukusebenza cishe wonke amaqembu emisipha.
5. Ungathenga noma yiliphi izinga lokuqina, ngakho-ke, khetha umthwalo olungele wena.
6. Ithathwa njengenketho eguquguqukayo yokutakula ngemuva kokubeletha.
7. Amandla wokuqinisa umhlane wakho ngesikhathi esifushane, ukufeza ukunweba, nokususa izindawo ezinenkinga.

Futhi, isici esibaluleke kunazo zonke yikhono lokuzimela ngokuzimela futhi liqhamuke nokuzivocavoca umzimba okulungele ukuqina komzimba okuthile.

Izinzuzo ze-Elastic Band Workout

Ibhande le-elastic lingasetshenziselwa ukwenza wonke amaqembu emisipha, kanye nokufeza ukwelulwa okuphelele.

Izinzuzo zayo eziyinhloko, ngokusho kwabaqeqeshi, yilezi:

• Amandla okusebenza nokumpompa noma yimaphi amaqembu emisipha.
• Siza ekususeni ama-kilogram azondiwe namasentimitha okhalweni noma okhalweni.
• Kulula ukuyisebenzisa.
• Ukucinana.

Imishini enjalo yezemidlalo ingafakwa kunoma yisiphi isikhwama, ayisindi, futhi okubaluleke kakhulu, ithatha isikhala esincane.

• Siza ukuthuthukisa ukukhuthazela ngokomzimba.
• Ingozi encane yokulimala.

Ngesikhathi sokuzivocavoca, awukho umphumela emajoyintini.

• Imisipha ilayishwa ngokulinganayo.
• Ukungafani. Le mishini ilingana kahle nabesifazane, abesilisa nentsha, kanye nabachwepheshe nabaqalayo emkhakheni wezemidlalo.
• Ngesikhathi sokuvivinya umzimba, umthwalo emajoyintini mncane, ikakhulukazi uma kuqhathaniswa nama-simulators ajwayelekile.
• Kuhle kakhulu kwabesifazane abasanda kubeletha ingane futhi abafuna ukusheshe babuyise isimo sabo sangaphambilini.
• Ungenza amakilasi hhayi kuphela kuma-gyms, kodwa nasekhaya.

Eminyakeni emithathu edlule, abaqeqeshi baqale ukweluleka ngenkuthalo ukusebenzisa le mishini ekusebenzeni kwasekhaya, ikakhulukazi lapho udinga ukupompa imisipha yethanga lakho.

• Intengo ephansi.

Izindleko zemishini, uma ziqhathaniswa neminye imishini yezemidlalo, zincane. Ngokwesilinganiso, intengo yayo isuka kuma-ruble angama-200.

Okubi kwe-Elastic Band Workouts

Kanye nezinto eziningi ezinhle, imisebenzi enjalo inezinkinga ezithile.

Okubaluleke kakhulu yile:

• Amathuba okuthola ukusabela okweqile.

Le mishini yenziwa nge-latex enamandla kakhulu, edala ukungezwani komzimba nabantu abaningi. Ezimweni ezingama-94%, ukungezwani komzimba kuzibonakalisa ngesimo samabala abomvu esikhunjeni, ukubomvu noma ukulunywa.

• Ayikwazi ukulungisa umthwalo. Isibonelo, uma umuntu ehlanganyela nama-dumbbells, khona-ke angangeza noma, ngakolunye uhlangothi, asuse isisindo. Ukuqeqeshwa ngetheyiphu akuvumeli lokhu, ngakho-ke, lapho kutholakala umphumela oyifunayo, ungagcinwa kuphela, kepha ungathuthukiswa.
• Impilo yesevisi emfushane.

Ngokusebenzisa kakhulu, impahla iqala ukwelula kakhulu, ilahlekelwe ukuqina kwayo, futhi iklebhule.

• Ukuphazamiseka.

Ngesikhathi sokuqeqeshwa, amaribhoni avame ukushibilika, awe futhi aze ahlikihle izintende zezandla zakho.

Ungayikhetha kanjani ibhande le-rubber lokuzivocavoca?

Ukunakekelwa okukhethekile kufanele kunikezwe ekukhetheni kwempahla enjalo, kuncike ngqo kulokhu:

• umphumela wokugcina;
• ukunemba koqeqesho;
• lula nokulula kokuvivinya umzimba.

Ngokuvamile, ochwepheshe basungule imithetho ejwayelekile yokukhethwa kwempahla:

Thenga izinga elifanele lokuqina. Amateyipu enziwe ngobunono obuhlukile, kuya ngokuthi yimuphi umthwalo othize emisipheni.

Leli zinga lokuqina likhonjiswa ngombala othile, isibonelo:

• ophuzi - umthwalo omncane;
• okuluhlaza noma okubomvu - okuphakathi;
• okuluhlaza okwesibhakabhaka (onsomi) - umthwalo omkhulu.

Kubantu abangazilungiselele, kungcono ukuthatha isilinganiso esincane somthwalo.

Umkhiqizi ngamunye angakhombisa ileveli yokulayisha ngombala wayo, ngakho-ke kufanelekile ukubuza kubabonisi bezentengiso noma ukutadisha ngokucophelela imiyalo.

• Qiniseka ukuthi ubude abukho ngaphansi kwamamitha ayi-1.2.

Uma isikhathi eside sikhona, ukuvivinya umzimba okuningi ongakwenza ngakho. Endabeni lapho imfushane kakhulu, ngokwesibonelo, ingaphansi kwemitha eyodwa, khona-ke umuntu ngeke akwazi ukusebenza ngayo ngokuphelele, futhi kuzoba khona nezingozi ezinkulu zokulimaza imisipha namathambo.

• Naka ububanzi, ilungile uma ingamasentimitha ayi-15 - 18.

Futhi, lapho uthenga, ochwepheshe bancoma ukuhlola ikhwalithi yento, ngoba i-latex eshibhile futhi entekenteke ingasheshe idabule noma ibe nzima ukusebenzisa.

Ukuzivocavoca okwelula ngebhande le-rubber

Kukhona izivivinyo ezahlukahlukene ngemishini enjalo yezemidlalo.

Lapho wenza noma yini, kubalulekile:

• ukuqapha ukunemba kokuqaliswa kwayo;
• ukubamba impahla ezandleni zakho;
• yenza ukufudumala okufutshane ngaphambi kokuzivocavoca okuyinhloko;
• ungazivocavoci ngezinhlungu.

Ngokuvamile, izivivinyo zokwelula ibhande le-rubber ezisebenza kakhulu yilezi:

Ukwelula imisipha.

Ukuqedela udinga:

• hlala phansi futhi welule imilenze yakho ngaphandle kokuguqa ngamadolo;
• hlanganisa itheyiphu ezinyaweni zombili;
• ukugcina umhlane wakho uqonde, uphakamise imiphetho yawo.

Udinga ukwelula ngokushelela ngangokunokwenzeka.

Ukwelula imisipha ye-adductor.

Umuntu kudingeka ukuthi:

• izingwegwe ngonyawo olulodwa;
• thatha imikhawulo yayo ngezandla zombili bese ulala ngomhlane ngomusa;
• donsa i-inventory ngezandla zakho, ngaleyo ndlela uphakamise umlenze wakho.

Lokhu kunwebeka kukuvumela ukuba uhlale phezu kwewele elidlula ngesikhathi esifushane.

Amaphaphu asemaceleni.

Ukuqedela udinga:

• bopha imishini yezemidlalo ngaphansi kwamadolo;
• beka izandla zakho okhalweni ume kahle;
• yenza amaphaphu ajulile, okokuqala ngonyawo lwesokudla, bese ngakwesobunxele.

Ngamaphaphu asemaceleni, ochwepheshe batusa ukuqeda ukuzilolonga okunwebekayo.

Ukuzivocavoca Ibhande Lomlenze Wenjoloba

Ibhande lenjoloba lisiza ukupompa imisipha yemilenze ngesikhathi esifushane, kanye nokususa amasentimitha angenasidingo.

Lapho wenza ukusebenzisa imilenze, kubalulekile:

• ungenzi ukunyakaza okungazelelwe ukuze ungalimazi imisipha namathambo;
• zama ukungavumeli ukusungulwa kwempahla;
• ngesikhathi ngasinye sokuzivocavoca, thatha umoya ojulile nokuphefumula;
• ukuphumula phakathi kwamasethi.

Futhi, abaqeqeshi bancoma ukuthi ungalokothi uqale ikilasi uma umuntu egula noma ehlushwa ukugula okuvamile.

Izikwele

Ukwenza kahle ama-squats avela kumuntu, kucatshangwa ukuthi:

1. Yima ngezinyawo zakho phakathi kweteyipu.
2. Bamba imikhawulo yayo ngezandla zakho.
3. Yenza i-squat ejulile, lapho udinga ukuphakamisa izingalo zakho.

Ngakho-ke, kunomthwalo omkhulu emilenzeni, futhi nemisipha yezingalo nayo iyashintsha.

Imilenze eceleni

Ukuhambisa imilenze yakho ohlangothini oludingayo:

• beka izinyawo zakho ububanzi behlombe;
• endaweni engezansi kwamadolo, bopha imilenze ngetheyiphu;
• beka izandla zakho okhalweni;
• ngokuhlukile thatha imilenze yakho ngezindlela ezihlukile.

Udinga ukwenza ukuzivocavoca izikhathi eziyi-10 - 15 emlenzeni ngamunye.

Imilenze yokuzala

Ukuqedela ukuvivinya umlenze, udinga:

• bopha imilenze yakho ngetheyiphu ngenhla kwamadolo;
• lala ngesisu;
• beka izandla zakho phambi kwakho;
• khipha imilenze phansi cishe ngamasentimitha ayi-10 - 15;
• ngaphandle kokwehlisa imilenze yakho ukuze uyisakaze ngokububula okuhlukile.

Kunconywa ukuthi usakaze imilenze yakho ngangokunokwenzeka komunye nomunye. Udinga ukwenza lo msebenzi ngamasethi amathathu we-20 - 25 dilutions isethi ngayinye.

Ibhuloho elikhazimulayo

Ngenxa yebhuloho elikhazimulayo, kunesifundo esihle kakhulu semisipha yamathanga nezinqe.

Ukuqedela ukuzivocavoca umzimba, umuntu kudingeka ukuthi:

• beka umata wokuzivocavoca noma ingubo elula phansi;
• bopha imishini yezemidlalo ngenhla kwamadolo;
• lala ngomhlane;
• goba imilenze yakho emadolweni;
• dabula izinqa nezinqe phansi;
• lapho-ke udinga ukusabalalisa imilenze yakho ngaphandle kokuma ezinhlangothini ezihlukile.

Ukuzivocavoca kwenziwa ngezindlela ezintathu, izikhathi eziyi-15 - 20 ngendlela eyodwa.

Ukuphakamisa isinqe elele ngohlangothi

Ukulala ohlangothini lwakho lwe-hip lift kukuvumela ukuthi ususe amasentimitha athe xaxa okhalweni nasezinqeni, kanye nokumpompa imisipha ekhazimulayo.

Kuyadingeka ukuze kwenziwe:

• beka umata wokuzivocavoca noma ingubo elula phansi;
• bopha i-inventory ngenhla kwamadolo;
• lala ngohlangothi;
• lapho-ke kufanele uphakamise umlenze phezulu ngangokunokwenzeka, ngenkathi ungawugobi emadolweni.

Ukuzivocavoca kwenziwa ngamasethi amathathu wokuphakamisa ama-15 kuye kwangama-20 emlenzeni ngamunye.

Impendulo ngetheyiphu

Ibhendi yenjoloba, eyami, ingukutholwa okuyingqayizivele, ngenxa yokuthi ngahlala ku-twine longitudinal ezinyangeni eziyi-3.5. Ekuqaleni, kwakunzima kimi ukwenza izivivinyo zokunweba ngendlela efanele, kepha lapho ngijwayela, ukuqeqeshwa kwaba yintokozo kuphela. Manje ngiyaqhubeka nokufunda, ngithuthukisa imiphumela yami, futhi okubaluleke kakhulu, ngiyakujabulela.

ULarisa, 31, Novokuznetsk

Isikhathi eside angikwazanga ukunquma ukuthenga ibhande lenjoloba, kepha umngani wami waphikelela. Manje angazi ukuthi ngangivame ukwenza kanjani ngaphandle kwale mishini yezemidlalo. Kulula ukuyisebenzisa, ngokunethezeka, futhi kusiza ukukhipha ngokushesha lawo masentimitha athe xaxa okhalweni nasesinqeni. Ngikwenza kabili ngesonto, futhi angichithi ngaphezu kwemizuzu engama-25 kukho. Ngesikhathi sokuzivocavoca umzimba, ngenza ukuphakanyiswa kwemilenze ngilele ngohlangothi futhi ngihleli, ngishwiba izinqe zami, futhi ngibuye ngifende.

UYana, oneminyaka engu-27, uTomsk

Ngisebenza njengomqeqeshi ejimini futhi kubantu abaningi, ikakhulukazi abesifazane abakhuluphele ngokweqile, ngincoma ukuzivocavoca ngebhande le-rubber. Akunzima ukukwenza, futhi okubaluleke kakhulu, ungapompa noma yimaphi amaqembu emisipha. Ngokubona kwami, okuwukuphela kokubi kokuzivocavoca nale mishini amathuba okuthi uzozihlikihla izandla. Kodwa-ke, lokhu akunzima ukukugwema ngokugqoka amagilavu ​​ezemidlalo.

UMakar, oneminyaka engu-38 ubudala, eMoscow

Ngemuva kokuzalwa kwengane, isisu sami saqala ukulengiswa ngokuqinile futhi kwavela amasentimitha angeziwe ezinqeni zami. Ngaqala ukuzivocavoca ngebhande lenjoloba, ngenza uchungechunge lokuzivocavoca kathathu ngesonto. Isibonelo, wenza ama-squats, ama-swing kanye ne-glute bridge. Ngenxa yalokho, ngabuyela esimweni sami sangaphambilini ezinyangeni ezine, futhi nesibalo sami saba namandla kakhulu kunangaphambi kokuzalwa.

U-Olga, oneminyaka engu-29, u-Yaroslavl

Ngiyaqiniseka ukuthi kunzima kakhulu ukuhlala ku-twine longitudinal ngaphandle kwebhande lenjoloba. Iqinisa ngokuphelele futhi yelule imisipha, ngenkathi inciphisa ingozi yokulimala. Ngemuva kwezinyanga ezintathu zokuqeqeshwa njalo, ngakwazi ukufeza umphumela engangiwufuna.

UMaria, 31, eTomsk

Ibhande lenjoloba liyimishini yezemidlalo esebenzayo evumela ukuthi uqinise futhi upompe amaqembu emisipha ehlukene. Ukwenza izivivinyo kulula, into esemqoka ukulandela imithetho nokuzijwayeza njalo.

Blitz - amathiphu:

• kubalulekile lapho ukhetha ukulandela zonke izincomo zokukhetha, okungukuthi, bheka ubukhulu nezinga lokuqina kwempahla;
• ungalokothi uvivinye umzimba uma kukhona ubuhlungu emzimbeni noma uzizwa ungaphathekile kahle;
• yenza ukufudumala okuncane ngaphambi kokwenza izivivinyo.

Bukela ividiyo: Kempo training, practice,techniques. Secrets strong kicks. Keri Age, Kinteki Geri. 少林寺拳法. (May 2025).