Ungayakha kanjani imisipha yakho yethole?

Izinhlelo zokuqeqesha

I-7K 0 01.04.2018 (kugcine ukubuyekezwa: 01.06.2019)

Enqubeni yokwenza ezemidlalo yamandla, abasubathi banamaqembu emisipha aqinile futhi abuthakathaka, anqunywa ngamapharamitha ngamanye kanye nezakhi zofuzo. Kepha kunamaphethini asebenza cishe kubo bonke abadlali. Okungukuthi, imilenze engathuthuki kahle. Ukuze unciphise lokhu okungalungile, kubaluleke kakhulu ukupompa iqakala.

Kulesi sihloko, sizobheka ukuzivocavoca kwethole futhi sithole ukuthi zisebenza kanjani. Uzothola izimpendulo zemibuzo yokuthi kungani amathole adinga ukunakwa ngokukhethekile nokuthi ukugijima nje kwanele yini ukuwanyakazisa.

Imininingwane ejwayelekile kanye nokwakheka komzimba

Imisipha yethole ivame ukunganakwa ezigabeni zokuqala zoqeqesho, kuhloswe ngayo ukwenza isifuba, izingalo kanye nomhlane. Ngenxa yalokhu, ukuzivocavoca ukupompa amathole kuyabambezeleka noma kwenziwa ngokungavamile ngokweqile, okuholela ekuntulekeni kwenqubekela phambili.

Lesi simo sihlotshaniswa nezici ze-anatomy yaleli qembu lemisipha:

• Ithole lihlanganisa inqwaba yemisipha emincane.
• Ithole livame ukuzikhandla isikhathi eside (zihlala zisebenza lapho zihamba).

I-shin uqobo iqukethe amaqembu amabili amakhulu:

1. Inkonyane. Ubhekene nokwandiswa komlenze ekuhlanganyeleni kwe-ankle endaweni yokuma. Nguye othatha isabelo sengonyama somthwalo wakhe futhi anqume ukuma konyawo phansi.
2. I-Flounder. Imvamisa leli qembu lemisipha alithuthuki kangako, ngoba libhekele ukujikeleza kwejoyinti endaweni yokuhlala, lapho isisindo somzimba wonke singacindezeli emlenzeni ongezansi.

Ngakho-ke, ukuze uthuthukise amathole amakhulu, udinga ukunaka hhayi kuphela imisipha yethole, kodwa futhi nemisipha yodwa.

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Izincomo zokuqeqesha

Lapho usebenza kuleli qembu lemisipha, kubalulekile ukugcina engqondweni izici ezilandelayo:

1. Inkonyane kanye nomgogodla kungumsipha odinga ukuqeqeshwa ngendlela efanayo ne-biceps ne-brachialis.
2. Amankonyane ayiqembu elincane lemisipha eliphendula kahle kunqwaba yesisindo esiphakeme nokuqina okukhulu, kepha, njengomthetho, awuphenduli kahle kwimithwalo ye-aerobic eyindida ende. Isikimu esifanelekile wukwenza ukuvivinya umzimba ngobubanzi obugcwele bokuphindaphinda okungu-12-20.
3. Imisipha yethole ibandakanyeka cishe kukho konke ukuzivocavoca, okudala isidingo esengeziwe sokuyimpompa ezigabeni zokuqala, ngenkathi zisengaba nengcindezi.
4. Ungaqeqesha leli qembu lemisipha izikhathi ezingama-2-3 ngesonto. Kunezindlela ezimbili eziyinhloko: Ukuzivocavoca okungu-1-2 ekugcineni kokuvivinya ngakunye, noma ukwenza ithole elibekwe phakathi kwamaqoqo amanye amaqembu emisipha. Zombili lezi zinketho zilungile, udinga ukuzama zombili bese ubona ukuthi yimuphi umphumela ongaba ngcono kuwe ngqo.

Ukuzivocavoca umzimba

Enye yezinkinga ezinkulu ngokuzivocavoca kwethole uhlobo lwazo lokuzihlukanisa.

Ake sicabangele okuyinhloko:

Yize ukuqabula okusindayo kungakuthinti ukupompa ithole, kuthuthukisa kakhulu ukuqina kwethole, okudala isisekelo esiqinile sokwakha umzimba ohambisanayo nokuthuthukisa amandla okusebenza.

Ukuma kwethole kuphakama

Lokhu kuvivinya umzimba kwenzelwe abasubathi banoma iliphi izinga lokuqina futhi kubhekwa njengeyona eyinhloko yokwenza imisipha yethole. I-Standing Calf Raise inokuhlukahluka okuningi, kufaka phakathi:

• Inkonyane Enesisindo Iyaphakama.
• Ithole lomlenze owodwa liyaphakama.
• Ukugingqika kusuka esithendeni kuye ozwaneni.

Cabanga ngenqubo yokuzivocavoca:

1. Yima esigongweni sokhuni. Uma izingodo zingatholakali, unqenqema lwesitebhisi, isill, noma enye indawo ebonakalayo izokwenza. Kukhona futhi ama-simulators akhethekile. Ungenza ukunyakaza eSmith, ufake ipulatifomu yesinyathelo ngaphansi kwezinyawo zakho, bese ubeka i-barbell emahlombe akho.
2. Lungisa umzimba ngendlela eqondile (ukuma okuzinzile).
3. Uma kudingeka isisindo esingeziwe, ama-dumbbells noma izinsimbi zithathwa ezandleni. I-simulator ilayishwe ama-pancake.
4. Okulandelayo, udinga ukwehlisa kancane kancane izithende zakho ngaphansi kwezinga lebha, uzama ukwelula imisipha yamaqakala ngangokunokwenzeka.
5. Sukuma ezinzwaneni zakho ngokunyakaza okunamandla.
6. Lungisa kule ndawo amasekhondi angu-1-2 bese uqinisa amathole akho.
7. Zithobe kancane uye endaweni yokuqala.

Qaphela: Kunempikiswano maqondana nokunwetshwa okugcwele kwamadolo. Ngakolunye uhlangothi, lokhu kusiza kakhulu ukuzivocavoca, ngakolunye uhlangothi, kwandisa umthwalo emadolweni. Uma usebenzisa izisindo ezilula ukuqeqesha, ungayiqondisa ngokuphelele imilenze yakho. Kodwa-ke, uma usebenza ngezisindo ezinkulu (ngokwesibonelo, emshinini wesikwele weHackenschmidt), khona-ke kungcono ukunciphisa iqiniso lomthwalo ohlangene.

Kuhleli Inkonyane

Ngaphandle kwendlela efanayo yokubulala, ukuhlala ezinzwaneni emshinini akubandakanyi inkonyane, kepha umsipha wethambo ulele ngaphansi kwawo.

Inqubo yokuzivocavoca ilula ngokweqile:

1. Setha isisindo esifanelekile kwi-simulator (imvamisa kuba kufika ku-60% wesisindo esisebenzayo esinenkonyane yakudala).
2. Hlala kusimulator.
3. Yehlisa kancane izithende zakho ngaphansi kwezinga lokusekelwa ku-simulator, uzama ukwelula imisipha yamaqakala ngangokunokwenzeka.
4. Sukuma ezinzwaneni zakho ngokunyakaza okunamandla.
5. Lungisa kule ndawo amasekhondi angu-1-2.
6. Yehla kancane uye endaweni yokuqala.

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Qaphela: uma ungenawo umshini, faka ama-dumbbells, kettlebells, ama-barbell pancake emadolweni akho njengezisindo ezingeziwe. Ukusetshenziswa kwezinto ezivela eceleni kuzonciphisa kakhulu ukusebenza kokuzivocavoca, kepha kuzokuvumela ukukwenza ekhaya.

Phakamisa izinzwane zakho nge-engela yama-degree angama-45

Phakathi kwakho konke ukuvivinya umzimba okuhlose ukuthuthukisa imisipha yethole, lokhu kungabizwa ngokuthi kuyinkimbinkimbi ngokwemibandela futhi kunzima kakhulu. Konke kumayelana nokushintsha i-engeli yemilenze, ekuvumela ukuthi ungasebenzisi ithole kuphela, kepha futhi ne-soleus.

Indlela yokuzivocavoca cishe ayihlukile kuneyangaphambilini:

1. Yiba ngumqeqeshi webhulokhi (gackenschmidt). Ngokuya ngomklamo, uzobe ubheke kuwo noma kude nawo.
2. Setha isisindo esifanele sokusebenza. Kubalwa njengesilinganiso se-arithmetic phakathi kwezisindo ezisebenzayo kokuzivocavoca okubili kwangaphambilini. Bese ukhetha izisindo ngokusho kwemithwalo.
3. Ngemuva kwalokho udinga ukwehlisa izithende, uzama ukwelula ithole ngangokunokwenzeka.
4. Yenza ukuphakamisa izinzwane.
5. Lungisa esimweni sokungezwani okwedlulele imizuzwana engu-1-2.

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Inkonyane eqeqesha izinganekwane

Izivakashi eziningi zokuzivocavoca (ikakhulukazi abaqalayo) zikholelwa ukuthi azidingi ukupompa imisipha yazo yethole ngokwehlukana, ngoba amathole asebenza ku:

• Isikwati esisindayo.
• I-Deadlift (ne-deadlift enemilenze eqondile).
• Ukugijima kanye nezinye izivivinyo ze-cardio.

Lokhu kuyiqiniso, kepha maqondana nalezi zivivinyo, amathole enza umthwalo oqinile, okwandisa amandla awo, kodwa hhayi ivolumu. Ngabantu abanesiphiwo sofuzo kuphela abangakwazi ukumpompa amathole ngaphandle kokwenza izivivinyo ngqo. Wonke umuntu kuzofanele azame kanzima.

Umphumela

Ukumpompa amathole akho, khumbula le mithetho elandelayo:

1. Naka ngokwanele imisipha yakho yethole kusukela ekusebenzeni kokuqala.
2. Ungajahi izinsimbi ezinkulu ngokweqile ukulimaza inqubo.
3. Okunye phakathi kwezinhlobo ezahlukahlukene zemithwalo.

Futhi khumbula iphiramidi yakudala yenqubekela phambili: okunomsoco / ukuphumula / ukuqeqeshwa okunekhono. Qiniseka ukuthi usebenzisa idayari yakho yokuqeqesha ukudala izimo zenqubekela phambili eqhubekayo.

Bukela ividiyo: Techniques of Shorinji Kempo, Black Belt 2 DAN part C (May 2025).