Intombazane ingazipompa kanjani izinqe ejimini?

Lo mbhalo uzokukhombisa ukuthi yiziphi izivivinyo zokuzivocavoca ezihamba phambili. Indlela yokusebenzisa kwabo ichazwe ngokuningiliziwe, kanye nemodi yokulayisha efanelekile. Kukhona namathiphu wokuzivocavoca okuphumelela ngokwengeziwe.

Fudumala ngaphambi kokuzivocavoca

Ukuzifudumeza kulungiselela imisipha ukusebenza ngamandla, kufaka phakathi ukuzivocavoca okunamandla nokwelula.

Okokuzifudumeza okusebenzayo kwanele:

• squats;
• i-kettlebell swing;
• ukuguqula i-hyperextension;
• egoba nge-barbell ngemuva;
• imithambeka enemilenze eqondile;
• ukuqhekeka;

Kulungile ukwenza izivivinyo ezine kumaqoqo ama-3-4 wokuphindaphinda okungu-10-12.

Ukuqhubekela phambili ekunwebeni:

• Hlala phansi imilenze yakho ihlangene, udonsele izinyawo zakho ngakuwe, bamba izinzwane zakho ngezandla ugobe;
• Gobisa umlenze wangakwesokudla emadolweni bese uphumula kuwo ngezandla zakho, donsela umlenze wakho wesobunxele emuva kuze kube yilapho imisipha yelulwa kancane. Ukugcina umzimba uqondile, kancane kancane wehlise ukhalo, wandise ukuzelula. Bamba lesi sikhundla, bese ushintsha imilenze;
• Guqa ngamadolo, uhlale kancane ukhombe okhalweni lwakho, usakaze izinqe zakho ezinhlangothini.

Ukwelula, bamba imizuzwana eyi-10-15, phinda kathathu. Ukuzifudumeza kufanele kube okuqinile ngesikhathi futhi kungathathi imizuzu engaphezu kweyishumi nanhlanu.

Ukuzivocavoca egumbini lezinqe - inqubo

Ukuzivocavoca kwabapristi kufaka:

• IBarbell noma i-dumbbell squats;
• Deadlift;
• Imishini yokunyathela emilenzeni;
• Amalenge anesisindo;
• Ukuhamba ebhentshini ngesisindo;
• Ibhuloho elikhazimulayo;
• Ukuthunjwa kwemilenze kusimulator;
• Emuva jika enesisindo.

Izikwele

Qala isikhundla:

• Izandla ezisentanyeni zisesimeni esiphakathi;
• Ibha ihlala phezulu emahlombe (izingibe), eduze kwesisekelo sentamo ngangokunokwenzeka;
• Indawo yemilenze ihlukaniswe ububanzi behlombe noma inciphe kancane;
• Amasokisi ahlukaniswa nge-engela yama-degree angama-45;
• Umhlane ongaphezulu ushubile, kuthi emuva engezansi kukhululeke (ukuqinisa kahle iqolo elingaphezulu, cindezela ibha ulwe nezicupho bese ulikhama ngamandla).
• Ukwehlisa.

Sihlala, sithinta phansi, silula imisipha ngangokunokwenzeka.

Akwanele ukugcwala ngokufana, ngakho-ke kulayishwa izinkalo kuphela, nezinqe zisebenza ngokwezibalo, zibambe ukhalo.

Ukubambezeleka ezansi kwamasekhondi angu-1-2 bese ukhuphuka.

Khuphuka:

• Kukhula kahle lapho umthwalo uya lapho udinga khona;
• Ukuvuka, sigcina umzimba uqonde;
• Asithathi isinqe emuva, siphakamisa isisindo ngemilenze yethu;
• Ukuvuka, udinga ukuqinisa izinqa zakho imizuzwana embalwa.

Ukuze uyiqonde kahle le nqubo, yima ubheke odongeni ukuze izinzwane zezicathulo zakho zihlale eceleni kwayo, hlala phansi bese uqala ukuvuka. Kuzoba nzima, kepha lena yindlela okudingeka izuzwe.

Izikwele zeDumbbell

Akusebenzi kangako kunama-squats ane-barbell, kepha uma ushintsha okuthile, kuvela okufanayo. Njengoba imilenze iyiqembu lemisipha elikhulu kakhulu, ama-dumbbell kufanele abe nzima.

Njengoba kungelula ukubamba ama-dumbbell, kungcono ukuthatha i-dumbbell eyodwa esindayo ngezandla zombili bese uyiphonsa phakathi kwemilenze yakho ukuqala ukuqumba, noma usebenzise ibhande lamandla elikhethekile elineketanga eliqinisekisa umthwalo kulo.

Ibhande lingcono ngezizathu eziningana:

• imisipha yengalo ikhathala ngokushesha;
• njengoba isisindo esivela ku-dumbbell sitholakala ngaphansi kwesikhumba, ukusebenza kwemisipha kungcono;
• ungaqeqesha ngokuzikhandla ngokwengeziwe;
• umthwalo ususwa emgogodleni;

Ngenkathi sibambe i-projectile, ezandleni zethu silinganisela ubukhulu be-squats. Ngakho-ke, ama-squats enziwa kangcono "emgodini".

Isibonelo, ume emabhentshini amabili noma ama-plyoboxes (amabhokisi asetshenziswe ku-CrossFit) bese wehlisa i-projectile phakathi kwawo, qala ukuqumba.

Izidingo ezijwayelekile ziyafana ne-barbell squat:

• ukumiswa okuphakathi kwemilenze noma okuncane;
• umzimba oqondile;
• uhla oluphelele lokunyakaza;
• ukungezwani kwemisipha esigabeni sokugcina;

Njengoba ama-dumbbells alula kune-barbell, ivolumu yomsebenzi kufanele ibe ngaphezulu, kunokuthula okuncane phakathi kwamasethi.

Ukufa

Le yinkosi yezemidlalo yamandla, ilayisha imisipha engu-90%.

Kunezinketho ezimbili zokuqeqeshwa.

Inombolo yenketho 1, "Amandla":

• Yima ukuze umaphakathi wonyawo lwakho ulunge ngaphansi kwebha;
• Bamba ibha ngokubamba okuqondile, awudingi ukusebenzisa i-razor-grip, kubangela ukusonteka ngokweqile komgogodla;
• Isimo se-classic sibanzi kancane kunamahlombe, amasokisi asakazeka ahlukene;
• Hlala phansi ukuze ukhalo lube ngaphansi kwamadolo, bese ucindezela ibha ngokuqinile;
• Ukubamba okulingene;
• Qinisa futhi uqondise umzimba;
• Qala ukuphakamisa ngezinyawo zakho, uzama ukungaphakamisi i-pelvis yakho phezulu. Ngaphandle kwalokho, uzophakamisa ngomhlane wakho;
• Ibha kufanele itholakale eduze kwamashishi ngangokunokwenzeka, ngokushelelayo uslayida eceleni kwawo;
• Lapho nje ibha iwela ezingeni lamadolo, qala ukulungisa umhlane wakho;
• Esigabeni sokugcina, ncika emuva kancane, qinisa ama-glutes akho bese wehlisa ibha endaweni yayo yasekuqaleni.

Inombolo 2, "Umakhi":

• Ibha ingaphezudlwana kwamadolo;
• Ukubamba kuphakathi nendawo, kuqondile;
• Imilenze iqonde, igobeke kancane emadolweni, ibanzi kunamahlombe;
• Nciphisa kahle i-barbell phakathi kwemilenze engezansi bese uthatha i-pelvis emuva;
• Bamba umzuzwana bese unyusa phezulu;
• Kwenze konke futhi.

Ungazijwayeza, njengoba kwenza uFranco Colombo no-Arnold Schwarzenegger, kepha kufanele ukhombise ubuciko obuthile futhi ungasebenzisi isisindo esisindayo.

Yima emshinini wokushicilela imilenze yakho icishe ihlangane ungagobi. Yehlisa i-barbell engezansi kwebhentshi ngangokunokwenzeka, bese uqondisa emuva.

Ukucindezela kwebhentshi

Kwenziwe ngesimulator, umthwalo ubhekiswe:

• Hlala phansi kus simulator;
• Beka izinyawo zakho epulatifomu bese uyisusa ezinkingeni;
• Yehlisa kuze kube ngaphambi kwamathanga akho aphikisana nesifuba sakho bese ucindezela ipulatifomu emuva.

Ukuze uthole umphumela omkhulu, ngaphambi kokuqala ukuvivinya umzimba, sakaza amasokisi kancane, futhi esigabeni sokugcina, zama ukukhulisa ipulatifomu ngezinzwane zakho, lokhu kuzoqhubeka nokuqinisa imisipha.

Ungafaki izinsimbi ezisindayo, ngoba kungalimaza amalunga akho amadolo.

Uma usebenzisa umshini wokucindezela webhentshi osekhulile okufanele ulale phansi futhi isisindo sesingaphezu kwakho, musa ukwehlisa ipulatifomu iphansi kakhulu ukugwema ukulimala okuphansi emuva.

Amaphaphu anesisindo

Ama-quadriceps, ama-hamstrings, nama-glutes asetshenzisiwe. Zenziwa ngamabili ama-dumbbells kanye ne-barbell.

Inqubo yokuzivocavoca imi kanje:

• Thatha ama-dumbbells noma ubeke i-barbell emahlombe akho;
• Iya phambili, ugoba idolo lakho, bese uthinta phansi ngedolo lomlenze wakho wangemuva;
• Yenza okufanayo ngomunye umlenze;

Ukupompa abapristi, amaphaphu enziwa nge-amplitude enkulu, ngemigqa ebanzi.

Hamba uzungeze igumbi ubale ukubala. Ngalomklamo, akudingekile ukuthinta phansi, kwanele ukucwila phansi.

Kungcono ukusebenzisa i-barbell:

• Umthwalo udluliselwa phansi komgogodla, ukumelana nawo, izicubu zisebenza kanzima;
• Lapho uhamba nge-barbell, kufanele ugcine ibhalansi; imisipha yokuqinisa iyaqeqeshwa ngokwengeziwe.

Kwabaqalayo nakubantu abanokulimala emuva, kungcono ukusebenzisa ama-dumbbells, futhi ngokushintsha kancane ukuvivinya umzimba, wandise umthwalo bese upompa imbongolo.

Ake sibhale ukuthi yini okudingeka yenziwe:

• Beka unyawo lwakho lwangemuva ebhentshini;
• Goba uqoqe ama-dumbbells;
• Goba umlenze wakho omile njengamaphaphu.

I-Hyperextension

Imvamisa i-hyperextension isetshenziselwa ukwenza imisipha ye-rectus yomgogodla we-back and lumbar, kepha isetshenziselwa ukuqeqesha izinqe.

Umsebenzi wokuzimela uhilela ukusetshenziswa kwebhentshi elikhethekile, kepha uma lingekho ejimini yakho, kuzojwayelekile ukwenza, vele ucele osebenza nabo ehholo ukuthi bakubambe imilenze.

Ngendlela, ukwenza ama-hyperextensions ebhentshini elingenhla kungcono, kulayisha izinqe.

Ukupompa izinqe uzodinga:

• Lungisa ibhentshi ukuze umphetho walo uwele endaweni yethanga eliphezulu;
• Ncika phansi;
• Lapho ukhuphuka, phambukisa umzimba kancane ukwedlula lapho uqala khona;

Kubalulekile ukulungisa ukuphakama kwebhentshi, uma liphansi kakhulu, khona-ke ngeke kube khona nzuzo, futhi esikhundleni sabapristi, ingaphambili lamathanga lizopompa.

Kubalulekile ukwenza ukuphambuka okuncane esigabeni sokugcina, ngalokhu ucisha isifunda se-lumbar bese usebenza nezinqe.

Ukuthambekela okuphansi kubalulekile futhi ngoba ukwanda kwemisipha okuphezulu kufinyelelwa.

Kukhona ukuzivocavoca okusebenzayo ngokulinganayo, ukuguqula ukuxoshwa komzimba. Kuwo, kunalokho, esikhundleni somzimba, imilenze isebenza.

Zinhle kakhulu ekupompa izinqa, futhi zikusebenzise ekuvuseleleni ukulimala komgogodla ophansi nomgogodla.

Kusebenza kanjena:

• Lala ebhentshini bese ulenga imilenze yakho onqenqemeni lwebhentshi, yigcine ihlangene futhi iqonde;
• Phakamisa imilenze yakho ifane nephansi noma iphakeme kancane;
• Ukubuyela endaweni yokuqala, misa ibanga elifushane ukusuka phansi bese uqala phansi.

Ukwenza ubunzima bokuzivocavoca, sebenzisa izisindo ezengeziwe bese usebenza ngemodi yamandla.

Ukuhamba kwebhentshi le-Dumbbell

Imvamisa azisetshenziswanga ukukhulisa ivolumu nokukhula kwesisindo, kepha ukunika ithoni nokuma ezinqeni.

Ukuze ushaye kahle udinga:

• Yima phambi kwebhentshi elifika emadolweni;
• Lungisa umhlane wakho;
• Gibela ebhentshini bese udlulisela isisindo sakho emlenzeni oholayo;
• Hlala phezulu isikhashana;
• Phinda omunye umlenze.

Uma kunzima ukuhamba ebhentshini eliphakeme, ungasebenzisa ipulatifomu lesinyathelo.

Ukukhulisa umthwalo, thatha ama-dumbbells noma izinsimbi. Kukhethwa izinsimbi, futhi yingakho.

Isisindo kuma-dumbbells sisatshalaliswa ngokulinganayo, ngoba sitholakala emaphethelweni, futhi ku-kettlebell sigxiliwe kusuka ezansi, ngakho-ke, ngesisindo esifanayo segobolondo, kunzima ukwenza ukuzivocavoca ngezisindo.

Ibhuloho elikhazimulayo elinokulayisha okwengeziwe

Ibhuloho elikhazimulayo lisebenza kahle emaqenjini amathathu e-gluteus, imisipha emikhulu emaphakathi kanye nezincane.

Kunezinketho ezintathu zokuqaliswa kwayo:

• Okuvamile - okwenziwe kusuka phansi, kuphakamisa i-pelvis kanye ne-back back ngamandla ezinqeni;
• Ngomlenze owodwa;
• Ebhentshini elinezisindo.

Inketho yokugcina iphumelele kakhulu futhi iqhathanisa kahle nalezi ezimbili ezedlule ngokwezinga lomthelela emisipheni:

• Okokuqala, kusetshenziswa umthwalo owengeziwe;
• Okwesibili, ububanzi bokunyakaza abukhawulelwe phansi, imisipha yelula kakhulu;
• Okwesithathu, umshini wokushicilela ushubile ngokwezibalo kulo lonke lolu hlelo lokuzivocavoca, okusho ukuthi lufuthwa kanye nempango.

Ibhuloho elilayishiwe lenziwa kanjena:

• Thatha izinsimbi ezandleni zakho bese ugoqa ngomhlane ebhentshini;
• Lala ngaphesheya kwebhentshi ukuze amahlombe akho abe phezu kwalo;
• Beka umthwalo endaweni ye-groin;
• Ukubamba umthwalo ngezandla zakho, yehlisa ukhalo phansi ngangokunokwenzeka;
• Ngamandla emisipha ekhazimulayo, phakamisa isisindo;
• Ukuma ezinzwaneni zakho kuzosiza ukuqinisa izingqinamba zakho.

Swing imilenze yakho emuva Simulator

I-Mahi iyindlela engcono kakhulu yokuzivocavoca yokugcina abapristi besesimweni esihle futhi beqina.

Ngokuya ngendlela yokuqeqesha, kulayishwa imisipha noma imisipha ekhazimulayo.

Sizocubungula zombili izinketho, kepha sizoncamela leyo okusebenza kuyo izinqe.

I-Swing ingenziwa ngezindlela ezimbili ngenkathi imile noma kuzo zonke izinyawo ezine.

Okwema kwejubane udinga:

• Yima ubhekane nesimulator bese ubeka ikhafu ngentambo emlenzeni wakho;
• Setha isisindo esidingekayo;
• Namathisela ikhebula lomshini wokuzivocavoca esikhwameni;
• Ukubamba ukusekelwa ngezandla zakho, ugoba umlenze wakho kancane, uwudonse ngomusa;
• Yenza uchungechunge oludingekayo lokuphindaphinda.

Kungcono ukuguqula imbongolo ekushintsheni kuzo zonke izinyawo, zilayisha kahle imisipha ekhazimulayo.

Icebo ukuthi ukuma okujimayo kwenziwa ngomlenze ocishe uqonde, okwengeza ukuhlunga imisipha. Ekushintsheni kuzona zozine, uqala ukunyakaza ngomlenze ogobile, kancane kancane uwagoqe, ngaleyo ndlela unciphise ukusebenza kweminye imisipha.

Inketho esebenzayo ephakathi iyatholakala.

Ukwenza ama-swings:

• gqoka ikhafu;
• unamathisele kukhebula;
• gibela kuzo zonke izinyawo ezine ezibhekene nesimulator;
• qala ukubuyisela umlenze wakho emuva, kancane kancane uwagoqe;
• ukulibala imizuzwana embalwa phezulu;

Ukuzivocavoca umthwalo

Uma usebenzisa ama-squats, ama-deadlifts, imishini yokunyathela imilenze ekuqeqesheni, khona-ke izinga lokulayisha kufanele libe yi-70-80% yesilinganiso sesikhathi esisodwa, okungukuthi, kusukela esisindweni ongenza ngaso ukuphindaphinda okukodwa.

Kokuzivocavoca okunjengezinyathelo, amaphaphu, ukukhahlela, sithatha isisindo esilingana no-50-65%.

Kusobala ukuthi akubona bonke abantu abazokwazi ukudonsa noma ukubamba ubukhulu babo. Ungayibala kanjani?

Sebenzisa indlela elula, uhlukanise isisindo sakho ngesigamu, engeza ama-20-25 kg kunani eliphumelelayo, lokhu kuzoba inani elilinganiselwe lokuqeqeshwa kwamandla.

Ngokwengeza u-10-15 kg, sithola isisindo esidingekayo sokuzivocavoca umzimba.

Mangaki amasethi nokuphindwayo okufanele ukwenze:

• Ngokuthola inani elikhulu nokwanda kwamaqoqo ama-3-4 amasethi we-6-8 reps;
• Ngokwe-toning nokwehlisa isisindo, yenza amasethi ama-5 we-10-12 reps.

Izimo zokuzivocavoca ezinqeni

Imikhawulo ibandakanya izifo lapho kunganconywa khona ukuvakashela ijimu.

Ungazivocavoci umzimba uma une:

• Izifo zesistimu yenhliziyo;
• Umfutho wegazi ophakeme;
• Hernia yomgogodla kanye nesisu esiswini;
• Muva nje kwenziwe ukuhlinzwa kwesisu;
• I-arthritis ne-arthrosis;
• Ukuqina okuhlangene;
• Ukulimala komqolo, i-lumbar ne-sacral;
• Ukulimala emadolweni;
• Isifuba somoya esibucayi.

Phambi kwanoma yiziphi izifo ezibaliwe, ukubonisana nodokotela nodokotela wezemidlalo kuyadingeka ngaphambi kokuqala kwamakilasi, futhi umthwalo ejimini awuncane.

Amathiphu we-Blitz:

• Khumbula, isibalo asenziwa ehholo, kodwa etafuleni lesidlo, ngakho-ke uma ufuna ukupompa imbongolo yakho, cabanga kabusha ngokudla kwakho.
• Bheka ngokucophelela ukudla okwehlukene, okwehlukanisiwe kanye nokudla kokushintshaniswa kwamaprotheni-carbohydrate.
• Awudingi ukwenza zonke izivivinyo ezibalwe ngenhla ejimini. Lokhu kungukuzivocavoca okungenanjongo futhi okungenamsebenzi. Yenza ukuzivocavoca okukodwa okuyisisekelo kanye nokuzivocavoca okumbaxambili.
• Ukuphumula phakathi kokuzivocavoca izinsuku ezimbili, isb. uqeqeshwe ngoMsombuluko, ngokuzayo sifika ngoLwesine.
• Ukugijima okulula ngezinsuku zokuphumula, isigamu sehora kufanele sanele.
• Futhi into esemqoka ukuvakashela ijimu njalo, ngaphandle kwalokhu ngeke kube nomphumela nhlobo.

Bukela ividiyo: Holywell Gym induction (Januwari 2025).