Okuhle kwabaqalayo
I-6K 0 07.04.2018 (igcine ukubuyekezwa: 23.06.2019)
Ukuzivocavoca ukuzehlukanisa kuyenzeka ohlelweni lokuqeqesha lomdlali kunoma yisiphi isigaba sokuqeqeshwa. Kulesi sihloko sizobona ukuthi kungani zidingeka, uyini umehluko phakathi kokuzivocavoca okuyisisekelo nokuzivocavoca okwehlukanisayo, nokuthi ungakwenza kanjani kahle.
Kuyini ukuzivocavoca?
Ukuzivocavoca okuhlukanisayo yikho lapho umthwalo, ngokungafani nokuzivocavoca okuyisisekelo, ungowendawo ngokwemvelo - ulayisha iqembu elilodwa kuphela lemisipha (noma isigaba salo esihlukile), ngenkathi ukujija / ukunwebeka kokuhlanganiswa okukodwa kuphela.
Umthwalo onjalo wamukelwa kalula ngumzimba. Ukuzivocavoca ukuzehlukanisa kube lula ngokomzimba nangokwengqondo. Azibangeli ukucindezeleka okukhulu emva kokuzivocavoca, ngakho-ke akuzona izici zokukhula ngokwazo, okushiwo ukuqaliswa kwazo kuhlukile.
Indima yokuzivocavoca yedwa enkambisweni yokuqeqesha
Ukuzivocavoca ukuzehlukanisa:
- Ukumpompa okunamandla (ukugcwaliswa kwegazi) kwemisipha esebenzayo, uma kwenziwa ekugcineni kokuzivocavoca. Lokhu kubizwa nangokuthi "ukuqeda" iqembu lemisipha.
- Thuthukisa ukuxhumana kwe-neuromuscular and pre -igueigue yemisipha uma kwenziwa ekuqaleni kokuzivocavoca.
- Ukuthuthukiswa kwencazelo yemisipha nokulingana.
- Ukuqeqeshwa okugcwele ngaphandle kokulayisha ngokweqile i-articular-ligamentous apparatus kanye nesistimu yezinzwa emaphakathi, ngokwesibonelo, lapho ululama ekulimaleni noma ezifweni.
Ukuzivocavoca okuhle kakhulu kwamaqembu emisipha ehlukene
Ngezansi kunohlu lwezivivinyo zokuzihlukanisa ezithandwa kakhulu esincoma ukuthi uzisebenzise ekusebenzeni kwakho.
Ukuhlukaniswa umzimba kwemilenze
- Ukwelulwa kwemilenze ku-simulator. Lokhu kuvivinya umzimba kwenzelwa ukusebenzela endaweni ama-quadriceps. Kufanele kwenziwe ngesisindo esincane, ukuzama ukukhama imisipha ngangokunokwenzeka endaweni ephezulu. Ngokwenza ekuqaleni kokuzivocavoca kwakho, ulungiselela amadolo akho ama-squats asindayo nemishini, futhi ngokwenza ekupheleni kweseshini, ekugcineni "ungayiqeda" imisipha yakho yomlenze.
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- Ulwazi / ukuzalanisa umlenze kusimulator. Imininingwane isetshenziselwa ukubumba ithanga langaphakathi. Ukuze kutholakale ithanga langaphandle nemisipha ekhazimulayo, kwenziwa izixazululo. Kunconywa ukuwenza ekupheleni kokuzivocavoca ebangeni elikhulu lokuphindaphinda - kusuka ku-15 nangaphezulu.
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- Ukulala / ukuhlala / ukuma imilenze emilenzeni yesimulator. Ngalezi zivivinyo, uzokwazi ukusebenzisa imisipha yakho. Faka i-deadlift emilenzeni eqondile ngokuzivocavoca kokuqala kokuzivocavoca okugcwele. Kubalulekile ukuthatha ikhefu elifushane lesibili endaweni yokuncipha okuphezulu, lokhu kusiza ukuqhubeka nokulayisha emuva kwethanga. Futhi, ungakhohlwa ukwehliswa okulawulwayo nokuhamba kancane kwemilenze.
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- Ibhuloho elikhazimulayo. Lo msebenzi uvame ukwenziwa ngamantombazane ekhaya ukukhipha imisipha ekhazimulayo. Into esemqoka lapha ukuqapha ukuphefumula nokuhamba kokubulawa, akufanele kube nokunyakaza okungazelelwe, uma kunesidingo, sebenzisa izisindo ezengeziwe - i-barbell noma i-dumbbell. Ungenza futhi lo msebenzi ngemishini ethile yokwelula umlenze.
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© Ukukhiqizwa kwe-ANR - stock.adobe.com
- Shwiba imilenze yakho. Zingenziwa kubhulokhi engezansi ye-crossover noma kumane phansi, lapho kungenziwa ukuthi i-dumbbell ibekwe ekujikeni komlenze osebenzayo. Imisipha ekhazimulayo nayo ilayishwe kahle.
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- Ukuma nokuhlala kwethole kuphakama. Lokhu kungukuzivocavoca kokusebenza kwethole (lapho kwenziwa ngenkathi umile) kanye nemisipha ye-soleus (ehleli). Kubalulekile ukubeka izinyawo zakho epulatifomu yomshini ukuze wehlise isithende sakho siphansi ngangokunokwenzeka endaweni ephansi kakhulu. Lokhu kuzokusiza ukuthi welule imisipha yakho kangcono futhi wandise ukugeleza kwegazi.
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Ukuzivocavoca umzimba wedwa ngemuva
- Ima eceleni. Kunokuhlukahluka okuningana kwalokhu kuhamba - nge-dumbbell ebhentshini noma ngaphesheya kwayo nangaphezulu. Ukuzivocavoca uqobo kusetshenziselwa ukwelula amalati, i-serratus kanye nemisipha ye-intercostal. Kungenziwa ebhulokini nganoma yisiphi isibambo, into esemqoka ukudlula esigabeni esingesihle sokunyakaza izikhathi ezingama-2-3 kancane kunaleyo enhle.
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© Makatserchyk - stock.adobe.com
- Izidakamizwa. Ngalo msebenzi, ungapompa izingibe. Yenze ngama-dumbbells noma i-barbell, into esemqoka ukusebenza nge-amplitude ephelele, njengokungathi uzama ukufinyelela ezindlebeni zakho ngamahlombe akho, kuphela lapho imisipha ye-trapezius izovuleka ngokuphelele.
- I-Hyperextension. Lokhu kungumsebenzi wokuzifudumeza ozosiza ukulungiselela ama-extensors omgogodla ngomsebenzi onzima. Njengengxenye yomjikelezo wamandla, yenza ama-hyperextensions anesisindo esingeziwe. Kuyasiza kakhulu ukubeka izinsimbi eziphakeme kuma-deadlifts nakuma-squats.
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Ukuhlukaniswa umzimba kwesifuba
- Imininingwane yesandla ku-crossover / tie tie. Lokhu kungukuzivocavoca kwesifuba okungasodwa. Lapha kubalulekile ukugxila ngangokunokwenzeka esigabeni esingesihle sokunyakaza bese uzama ukwengeza isibeletho ngokwezibalo lapho kufinywa khona - le ndlela izosiza ekuthuthukiseni ukukhululeka ngesikhathi sesigaba sokomiswa. Lapho wenza i-crossover, ukugcizelelwa komthwalo ezingxenyeni ezahlukahlukene zemisipha ye-pectoral kungahlukahluka: esimweni sokusebenzisa izibambo ezingezansi, ingxenye ephezulu yesifuba iyasebenza, esimweni sezibambo ezingaphezulu, izingxenye ezisezansi neziphakathi.
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© Makatserchyk - stock.adobe.com
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- Ukuzalela ama-dumbbells alele. Lo msebenzi uvame ukwenziwa ngasekupheleni kokuvivinya umzimba ukuze welule imisipha ye-pectoral ngaphezulu. Lapho welula ama-dumbbells, zama ukuwehlisa aphansi ngangokunokwenzeka, kuze kufike lapho amalunga wehlombe lakho avumela khona, kepha ungakwenzi ngobuhlungu. Akudingekile ukudlula kwikota yokugcina engenhla yokunyakaza, ama-delta angaphambili asebenza ngamandla lapha. Ukunyakaza kungenziwa endaweni evundlile nasebhentshini elithambekele, okokuqala, isigaba esiphakathi sesifuba siyasebenza, kwesibili - ngaphezulu (uma ithambeka lilungile) nangaphansi (ngomthambeka ongemuhle).
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Ukuzijwayeza ukuzihlukanisa nezingalo
- I-barbell emi noma ama-curls we-dumbbell. Cishe cishe konke ukunyakaza kwe-biceps (ngaphandle kokudonswa kokubuyela emuva), ukuphakama okumile kungukuzivocavoca okwedwa. Endabeni ye-barbell, zingenziwa ngentamo eqondile futhi egobile, umehluko kuphela lapha kulula ngezihlakala. Endabeni yama-dumbbells, ukuvivinya umzimba kungenziwa ngokubambisana, ukuphakamisa ingalo eyodwa ngokuhlukile, noma ngezandla zombili ngasikhathi sinye, kuyilapho ama-dumbbells aqale athunyelwe emzimbeni (njengalapho enza nge-barbell). Unganyakazisi umzimba futhi ungaphusheli izindololwane zakho phambili kakhulu - ngale ndlela umthwalo ungena ngemuva nasemahlombe.
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- Ukuhlala ama-curls we-dumbbell. Lokhu kuvivinya kubhekwa njengenye yezindlela ezingcono kakhulu zokusebenza ama-biceps. Uma yenziwa ebhentshini elithambekele, imisipha yelulwa noma isendaweni yokuqala. Ungakwenza ngezandla zombili ngasikhathi sinye, noma ngokunye.
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- Ama-curls eBench kaScott. Inzuzo enkulu yebhentshi laseScott ukulungiswa kwezindololwane. Lokhu kukuvumela ukuthi uqede ngokuphelele ukukopela futhi usebenze ngendlela eqondile, ngakho-ke ama-biceps alayishwa aqine kakhulu. Ungagoba izingalo zakho zombili nge-barbell nangama-dumbbells.
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© Makatserchyk - stock.adobe.com
- Ukugoba izingalo kusimulator. Imishini yokuzivocavoca iza nemiklamo ehlukene, kepha imvamisa iyindlela ehlukile ebhentshini laseScott, ngokufanayo ilungisa izindololwane futhi ibambelele kahle.
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- Ama-curls we-Crossover biceps. Idivayisi yomqeqeshi webhulokhi ikuvumela ukuthi ugcine ama-biceps eshubile phakathi nayo yonke indlela, ngenxa yokuthi ithola umthwalo omningi. Yilokhu okwehlukanisa ukuphakama kusuka kubhulokhi engezansi kusuka ku-barbell lift ejwayelekile kuye kuma-biceps. Ungakwazi ukugoba izingalo zakho kusuka kubhulokhi engezansi zombili ngesibambo esiqondile nangokunye. Lapho wenza kusuka ebhulokini eliphezulu, bamba izibambo eziphambene ngezandla zakho bese ugobe izingalo zakho eziphakanyiselwe ezingeni lehlombe.
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© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
- Ama-curls we-dumbbell agxile. Kwenziwe endaweni yokuhlala ngesandla esisodwa. Indololwane yesandla esisebenzayo ihleli ethangeni ukuze kulungiswe. Isisindo esiningi asidingeki lapha.
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- Ama-curls angathathi hlangothi, isando. Lokhu kuhlukahluka kusebenza kwimisipha ye-brachialis ne-brachioradialis, futhi ibrachialis ne-brachyradialis. I-brachialis itholakala ngaphansi kwe-biceps futhi, lapho ishaywa ngempumelelo, iphusha imisipha ye-biceps brachii, ngenxa yokuthi izingalo zikhuphula kakhulu ivolumu. Kungenziwa kokubili ukuma nokuhlala.
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- Reverse grip barbell curls. Lokhu kuvivinya umzimba kuhlose nemisipha ye-brachialis ne-brachioradialis. Kwenziwa ngendlela efanayo nokugoba ngokubamba okuqondile.
- Umshini waseFrance. Inokuhlukahluka okuningi: ukuma, ukuhlala, ukulala, ne-barbell, ne-dumbbells, kusuka kubhulokhi engezansi ngesibambo sentambo. Kulokuzivocavoca, ungagcizelela umthwalo ekhanda eliphakathi le-triceps - nguyena owenza ivolumu ebonakalayo yengalo. Ukuze wenze lokhu, udinga ukumisa okwesikhashana endaweni ephansi kakhulu ukuze welule kahle ama-triceps. Uhlobo lwendabuko - olulele nge-barbell - lubuhlungu emajoyini endololongo anesisindo esikhulu sokusebenza. Ngakho-ke, beka lo msebenzi ngasekupheleni kokuzivocavoca, lapho ama-triceps esevele enesando, futhi ukwenze ebangeni lokuphindaphinda eli-12-15.
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© Makatserchyk - stock.adobe.com
- Ukwelulwa kwezingalo kusuka ebhulokini eliphezulu. Kulokhu kuvivinya umzimba, wonke umthwalo uwela phezu kwenqwaba ye-lateral ye-triceps. Isisindo sokusebenza asibalulekile lapha, lokhu kuvivinya akuthinti amandla ezandla zakho. Lapha kubalulekile ukubamba i-amplitude entofontofo bese ukhetha isisindo esifanele sokusebenza, khona-ke ukudonsa kuzomangalisa. Kunezinhlobo ezahlukahlukene zalo msebenzi: ungakwenza ngesibambo esiqondile, ngentambo, nangesandla esisodwa ngokubamba okuphindayo. Kunconywa ukuthi ushintshe lezi zinketho ngokutadisha okugcwele kwama-triceps.
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- Ukubuyisa emuva. Ukugoba ngaphezulu kwezandiso akuvamisile ukubonwa ezindaweni zokuzivocavoca, kepha kungukuzivocavoca okusebenzayo kokusebenzela ikhanda le-triceps ende. Into esemqoka lapha ukuthi ungazikhohlisi, uzama ukukhulisa i-dumbbell ngomzimba wakho wonke, kepha ukufaka kuphela ama-triceps emsebenzini. Futhi, ukukhahlela emuva kungenziwa ebhulokini elingezansi le-crossover.
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- Ukwelulwa ngemuva kwekhanda ngama-dumbbells. Enye indlela yokushicilela yaseFrance. Zingasetshenziswa zombili nge-dumbbell eyodwa ngezandla ezimbili, futhi ngokuhlukile ngesandla ngasinye. Ukuzivocavoca kukhululekile ukukwenza ngenkathi uhleli.
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Ukuhlukaniswa umzimba kwamahlombe
- Swing dumbbells ezinhlangothini. Lona umsebenzi owenza amahlombe akho ibhola. Uma kwenziwe kahle, wonke umthwalo uzongena kudelta oluphakathi. Ukuze wenze lokhu, zama ukugcina umunwe omncane ungaphezu kwezinga lesithupha lapho uphakamisa futhi ungaphakamisi ama-dumbbell phezulu kakhulu, ngaphandle kwalokho wonke umthwalo uzongena ku-trapezoid. Futhi, ungasebenzisi i-inertia, phakamisa futhi wehlise ngendlela elawulwayo.
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- Swing dumbbells noma i-barbell phambi kwakho. I-delta yangaphambili iyisicubu esibalulekile kubo bonke abathanda imishini yebhentshi. Kungcono ukuyiqeqesha ngokushintshashintsha kwe-dumbbell (kaningi nge-barbell) phambi kwakho. Ukuze usebenze ngaphezulu "ngokuhlanzekile" futhi ungafaki imisipha yangemuva nemilenze emsebenzini, ncika umhlane wakho odongeni - kusuka kulesi sikhundla ngeke ube nenye indlela ngaphandle kokuphakamisa i-projectile ephambi kwakho ngomzamo wamahlombe akho.
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© Makatserchyk - stock.adobe.com
- Shintshela olwandle olungemuva. Inqwaba engemuva yemisipha ye-deltoid inkulu kakhulu ngevolumu, ngakho-ke udinga ukuyiqeqesha ngokuqinile. Ama-swings angenziwa ngokuthambekela (udinga ukwehla uye kufana phansi), uhlezi uthambekele, ulele ngesisu ebhentshini elinciphayo (i-engeli kufanele ibe ngama-degree angama-30). Zama ukungasebenzisi imisipha yakho yangemuva. Uma wenza ukuzalanisa emshinini, zama ukuhambisa amahlombe akho uye phambili kancane, ngakho-ke kuzoba lula kuwe ukuthi ubambe ukusikwa kwama-deltas angemuva.
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- Shintshela ezinhlangothini, phambi kwakho noma uthambekele ku-crossover. Lokhu kwehluka kuyafana nokushintshashintsha kwe-dumbbell, kepha kwenziwa ku-crossover, ekuvumela ukuthi ukhuphule kancane ukuphakama kwezinye izimo futhi ugcine iqembu lemisipha eliqondisiwe lingaphansi kwengcindezi kulo lonke isethi.
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© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
- Iholela kudelta emuva kumqeqeshi wevemvane. Iyenziwa ngenkathi ihlezi ibhekene nesimulator. Izibambo kufanele zibe sezingeni lamahlombe. Kubalulekile nokuzama ukusebenzisa imisipha yakho yangemuva kancane ngangokunokwenzeka.
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Ukuzivocavoca ukuzehlukanisa abezindaba
Ngokobuchwepheshe, konke ukuzivocavoca kwabezindaba kungabangelwa okuyisisekelo, ngoba lapho kwenziwa, kungenzeka ukuthi ukujija / ukunwebeka komgogodla nokuhlangana kwamalunga (lapho kusonteka), noma kuthinteka amaqembu emisipha eminingi - umshini nemilenze (lapho uphakamisa imilenze).
Kodwa-ke, kulokhu akubalulekile - lapho uqeqesha abezindaba, akufanele ucabange ngokuzivocavoca okuyisisekelo nokuzihlukanisa, wenze leyo minyakazo ongayizwa kahle imisipha ye-rectus abdominis.
