Awudingi ukuya ejimini ukugcina wonke amaqembu emisipha esesimweni esihle. Kukhona ukuzivocavoca okulula okungenziwa ngempumelelo ekhaya, ngaphandle, noma eholidini. Leli bha eliguqukayo kwesinye isikhathi elibizwa ngephutha ngokuthi "linamandla". Ipulangwe liyiqoqo elikhulu lokuzivocavoca okwenziwa phansi endaweni yokuqala ngokugcizelela izingalo (eziqondile noma ezigoqiwe) nemilenze. Kulokhu, umzimba utholakala kulayini owodwa.
Kungani ipulangwe eliguqukayo liwusizo kuwo wonke umzimba, yiziphi izinketho zokuzivocavoca ezikhona nokuthi yimaphi amaqembu emisipha asebenza kahle, sizohlaziya ngokuningiliziwe namuhla. Uzobona futhi esihlokweni sethu izithombe zomsebenzi ngamunye ozokusiza ukuzenza kahle ngangokunokwenzeka.
Yini ibha enamandla futhi iyini izici zayo?
Ukuze ushintshe kusuka enguqulweni emile yebha, lapho kudingeka ubambe khona esimweni sokuqala, uye kokunamandla, udinga nje ukuqala ukunyakaza okuthile. Ngasikhathi sinye, amaqembu emisipha abengabandakanyeki enguqulweni emile ayasetshenzwa ngokungeziwe.
Izici ezinhle zebha enamandla:
- ayidingi okokusebenza okukhethekile nezakhiwo;
- iguqula kalula ibe yimisebenzi yomuntu ngamunye kanye nezinga lokuqina;
- ehlukahlukene futhi engacasuli;
- efanelekayo abasubathi bawo wonke amazinga amakhono.
Uyacelwa ukuthi uqaphele ukuthi ngokungeza ukunyakaza kubha emile, awuhlanganisi imisipha kuphela, kepha futhi nezixhobo ze-vestibular. Qala nge-amplitude encane, uyakhe kancane kancane ukuze ugweme ukulimala. Yenza ukufudumeza ngokuhlanganyela ngaphambi kokuqeqeshwa.
Udinga futhi ukuqonda ukuthi ukwenza lokhu kuvivinya umzimba ngeke kusize ekwakheni imisipha - kuletha ithoni kuphela kulabo abangazange bahlanganyele kunoma yimiphi imidlalo noma ukuvivinya umzimba ngaphambilini. Ngokuqondene nokwehlisa isisindo, uma ungenaso isikhathi sokuvakashela ijimu nokugijima emgwaqweni, ungenza ibha enamandla izikhathi ezingama-3-5 ngesonto imizuzu engama-30-40. Kepha ngasikhathi sinye, into ebaluleke kakhulu ukugcina ukusilela kwekhalori lansuku zonke, ngaphandle kwalokho noma yimuphi umsebenzi uzoba nokusebenza kahle kakhulu.
Izinhlobo zeplank
Zonke izivivinyo zeplanki ezinamandla zingahlukaniswa ngezigaba ezintathu:
- ezandleni eziqondile;
- ezindololwaneni;
- okulandelanayo (kusuka endaweni eseceleni).
Isisekelo sazo zonke izinketho ukwenziwa kobuchwepheshe kokuzivocavoca okumile. Ngaphambi kokudlulela kokuguqukayo, funda ukuma izingalo eziqondile okungenani umzuzu.
Ukuhluka kweplanethi yeDynamic ezandleni eziqondile
Indawo yokuqala kuzoba ukugcizelela phansi ngezingalo ezeluliwe. Umzimba weluliwe umugqa, izintende zingaphansi impela kokuhlangana kwehlombe, imilenze icindezelwe omunye komunye, ikhanda libheke phansi. Ngasikhathi sinye, imisipha yomshini ishubile. Uma kukhona umuzwa wobunzima emhlane ongezansi, kuyadingeka ukuthi uwukhuphule ngokuhlola isikhundla somzimba esibukweni. Ngemuva kwalokho kuphela ukuqala ukunyakaza.
Ngomlenze eceleni
Ukusuka lapho uqala khona ngezingalo eziqondile, udinga ukudabula umlenze owodwa phansi futhi, ngaphandle kokukugoba, ukuhambise eceleni, uzama ukufinyelela endaweni eqondana nomlenze osekelayo. Ngemuva kwalokho sibuyisa umlenze emuva. Bese uphinda ukunyakaza ngesinye isitho.
Umlenze othunjiwe ungalungiswa imizuzwana embalwa endaweni ebucayi. Phinda ukunyakaza izikhathi eziyi-15 ukuya ngakunye. Ithanga langaphandle lisebenza lapha.
Ngokuphakamisa umlenze wakho
Kusukela lapho uqala khona, phakamisa umlenze wakho wesokudla bese uwuphakamisa kancane. Bese ubuyela endaweni yokuqala. Phinda ilifti ngomlenze wakho wesobunxele. Endaweni ephezulu, lungisa umlenze wakho imizuzwana embalwa.
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Kukhona inguqulo eyinkimbinkimbi yalolu hlelo, lapho kuphakanyiswa khona umlenze ogobile. Kulokhu, i-engeli phakathi kwethanga nomlenze ongezansi nomlenze nonyawo olungezansi ngama-degree angama-90.
Kubalulekile ukuqinisekisa ukuthi izitho zomzimba azihlukaniseki. Ngokuya ngobuciko, izicubu ezingemuva kwethanga nezinqe zenziwa ngokungeziwe.
Phinda ukuvivinya izikhathi eziyi-15-20 ngomlenze ngamunye.
Ngokuphakanyiswa kwezingalo nemilenze ephikisanayo
Lawa malifti ahlukile kunangaphambili lapho kuxhunyaniswa imisipha ye-deltoid, ngosizo lapho izingalo ziphakanyiswa futhi zabanjwa. Le nqubo iyafana, ngasikhathi sinye nomlenze wesobunxele, futhi udinga ukuphakamisa isandla sakho sokunene, uselulele phambili ungasigoqi. Futhi okuphambene nalokho. Khiya endaweni ephezulu amasekhondi angu-2-3. Inani lokuphindaphinda liyafana.
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Imilenze phezulu naseceleni
Ukuzivocavoca kuhlanganisa izakhi zamapulangwe nokuphakanyiswa kwemilenze nokuthumba. Kunezinketho ezintathu zokuqaliswa kwayo:
- Ukuphakamisa umlenze wakho endaweni yokuqala, yiyise ohlangothini olufanayo (kwesokudla ngakwesokudla). Buyisela umlenze endaweni yawo yokuqala ngokulandelana okuphindayo.
- Thatha umlenze owawuphakanyiswe phambilini wagoba ngekhona elifanele ngasohlangothini olufanayo.
- Thatha umlenze wakho oqondile uye kolunye uhlangothi (ngaphezulu kwalolo olusekelayo), wandise umzimba ngemuva kwesitho esihambayo.
Lo msebenzi akuwona owabaqalayo. Iphindwa izikhathi ezi-5 kuye kweziyi-10 ohlangothini ngalunye. Ngakho-ke, kulayishwa iqolo, amathanga asemaceleni nemisipha ekhazimulayo.
Ngokudonsa umlenze uye endololwaneni ephambene
Lokhu kuhluka kukuvumela ukuthi ulayishe i-abs ne-quadriceps.
Inqubo yokwenza:
- Kusukela lapho uqala khona, phakamisa phansi bese ugoba umlenze wakho wesobunxele, uzama ukufinyelela endololwaneni yakhe yangakwesokudla. Akudingekile ukukhiya endaweni yokugcina.
- Buyela endaweni yokuqala.
- Phinda ngomlenze wakho wangakwesokudla, uwudonsele engalweni yakho yangakwesobunxele.
Inani lokuphindaphinda liyi-10-15 emlenzeni ngamunye.
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Ukuhlukahluka kwe-Dynamic Elbow Plank
Le nguqulo yepulangwe ithathwa njengelula. Esimweni sokuqala, izingalo zigobeke esihlanganisweni sendololwane. Ama-engela angama-90 degrees. Ijoyini lendololwane lingaphansi ngqo kwejoyini lehlombe. Izindwangu zangaphambili ziyafana.
Ezingalweni eziqondile ngokushintshela ekugoqeni
Isikhundla sokuqala yipulangwe elijwayelekile ezingalweni eziqondile. Imilenze ingasatshalaliswa ububanzi behlombe ukuze kuzinze. Njengoba uhogela, goba ingalo yakho yangakwesokudla, bese ingalo yesobunxele bese uncika ezingalweni zakho zangaphambili.
Buyela endaweni yokuqala ngokuqala welule isandla sakho sokunene, bese kuba yingalo yakho yesobunxele. Qhubeka nokuzivocavoca imizuzwana engaba ngu-20-30. Kungaphindwa kaningana. Kulokhu, i-triceps nemisipha ye-deltoid nayo iyabandakanyeka.
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Ngamadolo phansi
Uncike ezingalweni zakho, goba idolo lakho langakwesokudla lize lithinte phansi. Phinda ngonyawo lwakho lwesobunxele. Yenza ukuvivinya umzimba, usebenze imisipha yomlenze eyengeziwe, amasekhondi angu-30-40.
Ukwehluka kwebha okunamandla
Ibha eseceleni yehlukile kunaleyo ejwayelekile. Isikhundla sokuqala: ngokugcizelelwa kwesandla esisodwa noma ingalo nonyawo lwegama elifanayo. Umzimba ubhekiswe eceleni ubheke phansi, ngaphandle kokuxega. Kulesi sikhundla, imisipha yesisu e-oblique yenziwa ngokungeziwe. Isandla samahhala singaphakanyiswa.
Qaphela ukuthi ukusekelwa kwamaphuzu amabili akuzinzile kangako. Ungaqali ukuzivocavoca ezindaweni ezishelelayo noma ezimanzi.
Ukujija
Kusukela endaweni yokuqala, vula umzimba phansi. Yelula isandla sakho samahhala phakathi komzimba wakho nophansi kolunye uhlangothi. Ukubuyela endaweni yokuqala, phinda ukunyakaza izikhathi eziyi-7-10 ohlangothini ngalunye.
Lokhu kuvivinya umzimba kubeka ingcindezi eyengeziwe emisipheni ye-oblique.
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Ukuphakamisa i-Dumbbell
Esimweni sokuqala ngokuxhaswa entendeni yesandla, udinga ukuthatha i-dumbbell esandleni samahhala (isisindo sikhethwe ngawodwana). Bese:
- Phakamisa isandla sakho ususe ama-dumbbells.
- Yehlisa ethangeni lakho ngaphandle kokuthinta.
- Phakamisa isandla sakho futhi.
Ngokwengeziwe, kwenziwa ama-delta. Kwenze izikhathi eziyi-10-15 esandleni ngasinye.
U-phenduka
Njengoba izingalo zakho zoluliwe (ubheke phansi) endaweni yokuqala yamapulangwe, phakamisa ingalo eyodwa phansi uyiphakamise, uphendulele umzimba wakho wonke ama-degree angama-90 (eceleni ukuya phansi). Buyela endaweni yokuqala. Phinda ngakolunye uhlangothi lomzimba. Futhi-ke izikhathi eziyi-8-10 ngayinye.
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Evula izinqa
Ukuma komzimba kubuye kubheke eceleni. Ukusekela engalweni egobile endololwaneni nge-engela yama-degree angama-90. Enye ingalo yelulelwe phezulu. Imilenze igobile edolweni. Ngaphezu kwalokho:
- Phakamisa idolo lomlenze ongenhla ngaphandle kokuhlukanisa unyawo kwilungu elisekelayo. Vala amasekhondi ambalwa.
- Buyela endaweni yokuqala.
- Phinda ukuzivocavoca izikhathi eziyi-15-20 ohlangothini ngalunye.
Kulokhu kuvivinya umzimba kusetshenzelwa imisipha ye-adductor kanye ne-abductor yezinqulu.
Ngokudonswa kwamadolo
Ipulangwe le-lateral elinokusekelwa engxenyeni engaphezulu nengaphandle lonyawo. Isandla esiphambene siphakanyisiwe noma ngemuva kwekhanda.
- Ngasikhathi sinye, goba izitho zakho ezingasekeli komunye nomunye.
- Buyela endaweni yokuqala.
- Phinda ukuvivinya izikhathi eziyi-10-15 ohlangothini ngalunye.
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Mangaki amakhalori ongawashisa ngokuzivocavoca umzimba?
Ibha enamandla, yize idla amandla amaningi emzimbeni kunaleyo eyi-static, ayiholeli ekusetshenzisweni kwekhalori elibalulekile. Umsubathi uchitha cishe ama-5 kcal / min ekuzivocavoca umzimba. Uhlobo olushukumisayo lwandisa ukusetshenziswa kwamandla kuze kufike ku-10-15 kcal / min. Ngokwengeza ukuzivocavoca ngama-dumbbells, ungachitha kufika ku-20 kcal / min. Ukusetshenziswa kwamandla okuphezulu kubangelwa ibha enokumelana noma ukusheshisa ngejubane elikhulu. Ngakho-ke, ungachitha kuze kufike ku-30 kcal / min!
Uyacelwa ukuthi uqaphele ukuthi ukujima kwenziwa ngamandla ahlukahlukene. Isilinganiso sokusetshenziswa kwamandla lapho usebenzisa ibha enamandla ngu-350-400 kcal / ihora.
Isiphetho
Ipulangwe eliguquguqukayo liwumsebenzi onemisebenzi eminingi. Ngosizo lwayo, kulula ukubhala okuyinkimbinkimbi ngazinye kokusebenza kwamaqembu emisipha adingekayo, ukushintsha umthwalo nokwenza ukujima kube mnandi. Ipulangwe ngeke lisebenzise amandla amaningi, kepha lizosiza ukuqinisa imisipha.
