Ukuzivocavoca Amandla Esandla

Izingalo ezinamandla ziyiziqhenya zanoma yimuphi umuntu. Lokhu kuyiqiniso nakakhulu kubasubathi. Ukuzivocavoca ngezandla kuyingxenye ebalulekile yanoma yiluphi uhlelo lokuzivocavoca. I-athikili ichaza izindlela eziphumelela kakhulu zokubamba ukubambelela namandla omkhono jikelele ejimini nasekhaya. Kukhona nezakhiwo zamadoda namantombazane.

Izinto okufanele uzigcine engqondweni lapho uqeqesha amandla engalo

Into yokuqala okufanele uyikhumbule: izandla, njengentamo, "zingumakhi" oyinkimbinkimbi oqukethe izinto eziningi. Ubunzima buhlinzeka ngokuhamba, kepha ukulayisha ngokweqile le misipha kuyingozi. Akufanele uncike ngokuxhamazela ezinsizweni nasonweni ngamasu. Lokhu ngeke kukusondeze kufinyelela kumgomo wakho, kepha kuzokwandisa ubungozi bokusuka kuthrekhi yakho yoqeqesho isikhathi eside. Ngakolunye uhlangothi, ukwanda kancane kancane kodwa okuqhubekayo kwemithwalo kuyadingeka. Naka izandla zakho ngendlela efanayo njengoba ungathanda amaqembu emisipha "ajwayelekile".

Qaphela futhi imibono eyeqisayo, futhi. Kukhona umbono wokuthi izandla eziqinile zikhulu ngempela. Akekho ophikisayo ukuthi, zonke ezinye izinto zilingana, uquqaba lunquma. Kepha kungenzeka ukufeza amandla amakhulu ngaphandle kokugcwala ngokweqile ngemisipha. Kunezibonelo ezanele zabasubathi abanezandla ezinamandla, kepha hhayi ezinamandla kakhulu. UJohn Brzenk, isithonjana sokubambana ngezingalo, akanaso isisindo esikhulu. Ngasikhathi sinye, umsubathi unqobe izimbangi ezinkulu kakhulu iminyaka eminingi.

UBruce Lee angathathwa njengesibonelo sakudala senhlanganisela emangalisayo ye- "ifomethi encane" namandla wesandla ahlaba umxhwele. Ngokusho kweminye imithombo, umculi wempi wake wawina ezandleni zomngani wakhe, owayengeyena omunye ngaphandle kompetha wezempi wase-US. Kunzima ukusho ukuthi iyiqiniso kangakanani le ndaba, kepha kuyaziwa ngokuqinisekile ukuthi uBruce waqeqesha ukubamba ngesandla.

Isiphetho silula - izivivinyo zomsebenzi wamandla emisipha yengalo. Labo abangajwayele ukuzuza ngobuningi noma abangafuni ukwanda ngosayizi akufanele besabe imiphumela yamandla aphansi. Ngendlela efanelekile yokuqeqeshwa, kungenzeka ukuthi uguqule izandla zakho zibe imikhaza.

Futhi ngokuqhubekayo. Sincoma ukuthi ube yingcweti ekuqeqesheni okuhlukahlukene. Yebo, ukuzivocavoca okukodwa noma okubili kunganikeza nokwanda okuqinile kwamandla. Lokhu kufakazelwa yilabo abaphucwe ithuba lokushintsha izakhiwo zabo. Kepha ukuhlukahluka kungcono. "I-bombombment" yemisipha nemisipha ezinhlangothini ezahlukene nasezimeni ezahlukahlukene izokuvumela ukuthi uveze ngokugcwele amandla amandla.

Kunezinhlobo eziyisi-4 zokubamba okuyinhloko:

1. Ukuvimbela... Lapho enza izinto ezibulala abantu, umgijimi usebenzisa lolu hlobo.
   
2. Ukucindezela... Ukuxhawulana okuqinile kuyisibonelo esihle kakhulu.
   

   

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3. "ICarpal"... Kulokhu, kunembile ukukhuluma ngenhlanganisela yokubamba namandla esihlakaleni. Isibonelo sibambe isihlalo ngemilenze.
   

   

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4. Kuhluthuliwe... Amandla okubamba into esindayo ngokucindezela nakho kuwumsebenzi onzima.
   

   

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Ukuze ube yindoda enamandla eguquguqukayo, sebenza kuzo zonke izinkomba.

Ukuzivocavoca ezingxenyeni ezahlukahlukene zezingalo

Cabanga ngokuzivocavoca okuyisisekelo kwamaqembu emisipha ehlukahlukene wezingalo. Ake “sihambe” izingalo zisuka phansi ziye phezulu - zisuka ezandleni ziye kuma-biceps nakuma-triceps. Ngemuva kwakho konke, uma kuqala ukubamba ngamandla udinga ukusebenza emisipheni yezandla nezingalo zangaphambili, khona-ke ukwandisa amandla ezingalo (ngokwesibonelo, ukukhulisa imiphumela ekucindezelweni kwebhentshi ekuphakamiseni amandla noma kumakheshi aqinile ama-biceps emidlalweni yamandla), ukuzivocavoca kwe-triceps ne-biceps sekudingeka vele.

Ngaphambi kokuzivocavoca, ungakhohlwa ukufudumala - ngale ndlela ungagwema ukulimala okuningi.

Ukuqeqeshwa kwebhulashi

Ungaqeqesha izandla zakho zombili ejimini nasekhaya, usebenzisa amasu nemishini ehlukahlukene. Okokuqala - mayelana nokuthi ungawandisa kanjani amandla wokubamba, usebenza nge-expander kanye nezinto zokusebenza zokuzivocavoca umzimba.

Nge-expander

Ukusebenzisa iringi yenjoloba noma i-projectile yasentwasahlobo uhlelo lwakudala lokukhulisa amandla wokubamba. Izibonelo zokuzivocavoca:

1. Ukucindezela nokuvula i-projectile - njengenketho, ungasebenza ngeminwe emibili noma emithathu kuphela noma uncike ku-static - bamba i-expander ekhanyayo isikhashana.
   

   

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2. Ukusonta injoloba ngenombolo eyisishiyagalombili - kuthuthukisa ngokuphelele amandla omunwe.
   

   

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3. Ukwelula amabhande okunwebeka ngeminwe yakho - umfutho uyakhuphuka ngokwandisa inani lezinto.
   

   

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4. Ukukhama ibhola lomphebezo.
   

   

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I-expander ilula ngoba ithatha isikhala esincane, ngakho-ke ungasebenza nayo nganoma yisiphi isikhathi noma kuphi. Umthwalo ulinganiselwe inani lezimpinda, izinga lokuqina kweprojektha nesikhathi.

Kumishini yokuzivocavoca

Imishini yokuzivocavoca noma ukulingisa kuzosiza ukuthuthukisa ukubamba okuqinile ngokungavamile.

Izibonelo zokuzivocavoca:

1. Ulenga kubha evundlile. Kunezindlela eziningi zokuhlukanisa ukuzivocavoca umzimba: ukulengiswa ezingalweni ezimbili ezinezisindo, ulenga engalweni eyodwa isikhashana, ulenga eminwe eminingana, ulenga kubha ejiyile kanye / noma ejikelezayo.
   
   
2. Kufanele futhi sisho ukulengiswa kumathawula. Ngokungafani nebha evundlile, ukubambelela mpo kusebenzisa isithupha ngokugcwele. Lona umsebenzi uPaul Wade awutusayo encwadini yakhe edumile iThe Training Zone. Noma ngubani okwazi ukulengisa ngesandla esisodwa ethawula eliwugqinsi umzuzu angaphonsela inselelo abaphathi bezikhali abaningi ngokuphepha.
   
3. Ukugibela izintambo. Kukhona nenani elikhulu lokwehluka - ukukhanya, okunesisindo esingeziwe, nokuhlelwa okuhlukile kwamabhulashi, ngejubane, ukwenza izibalo (okufana nokulenga kumathawula), njll.
   

Kungcono ukuqeqesha ukubamba ngenhloso, ukwenza izivivinyo eziningi ngezindlela eziningana zokuya esitobhini, njalo ezinsukwini eziyi-7-10. Isikhathi eside phakathi kokuzivocavoca siyadingeka ukuze kutholakale ngokuphelele yonke imisipha nemisipha.

Ukuzivocavoca kwe-Forearm

Kunokuzivocavoca okuthathu okuyinhloko kokuthuthukisa izingalo ezinamandla:

1. Ukwelulwa kwezandla ngama-dumbbell noma i-barbell (ukubamba ngenhla): okuhlukile okwenzelwe indawo engaphandle yengalo.
   

   

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2. I-Dumbbell noma i-Barbell Curl (ukubamba ngezansi): Ukuzivocavoca ukuthuthukisa ingalo yangaphakathi.
   
3. I-Dumbbell / Kettlebell Hold - thatha imishini esindayo ubambe isikhathi esiphezulu. Ukubamba okumile kukhula kahle. Ukwenza izinto zibe nzima, ungasonga ithawula ezansi kwezibambo zezimbotshana, ngaleyo ndlela uzenze zibe mkhulu. Ngeke futhi ume nje unganyakazi, kepha hamba uzungeze ihholo - uthola ukuzivocavoca "ukuhamba komlimi".
   

   

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Ukuzivocavoca kwe-Biceps

Ejimini

Imisipha eyintandokazi yabadlali abaningi bejimu baqeqeshwe ngezindlela ezahlukahlukene. Ukuzivocavoca okuvamile okuzosiza ukuthuthukisa amandla engalo kufaka:

1. Ama-curls ka-Barbell. Noma ngabe usebenzisa ibha eqondile noma egobile - yenza noma yini enethezekile ezingalweni zakho.
   

   

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2. Ukuma nokuhlala ama-dumbbell curls. Kungenziwa ngokuncenga kwesandla ngenkathi kuphakanyiswa, ungayibamba ngokushesha ngokubamba phansi lapho izintende zibheke emzimbeni.
   

   

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3. Ama-curls ane-barbell noma ama-dumbbells ebhentshini laseScott.
   

   

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4. Izitayela ze-hammer-dumbbell curls - izintende ezibheke umzimba, ukubambelela kokungathathi hlangothi.
   

   

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5. Reverse-grip barbell curls - gxila ehlombe nakuma-brachioradialis muscle.
   
6. Ama-curls wezingalo ku-block noma ku-crossover kusuka zombili izibambo ezingezansi nezingaphezulu. Isetshenziswa njengegumbi lensiza.
   

   

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Zonke lezi zinketho zibandakanya ama-biceps ehlombe, kepha ngayinye inama-nuances athile. Ngokwenza konke okwehlukile, uzofinyelela ukuthuthukiswa kwe-biceps okuzungezile. Lapho usebenzela amandla, akudingekile ukuthi usebenzise izinhlobonhlobo. Kukhona abasubathi abaningi abenze amandla amakhulu besebenzisa izivivinyo ezi-1-2.

Ekhaya

Yonke imithambo ye-barbell ne-dumbbell echaziwe ilungele ukuzivocavoca kanye nasekhaya. Kepha kunezimo lapho kungekho khona amagobolondo anjalo ekhaya. Izinketho zokuqeqeshwa kwe-biceps kuleli cala zizokhawulelwa, kepha ungaqhamuka nokuzivocavoca okuningana:

1. Ukudonsa ngokudonsa emuva okuncane. Udinga kuphela ibha evundlile - manje akunzima ukuthola i-crossbar, njengomthetho.
   
2. Ukuphakamisa ama-biceps wanoma yimuphi umthwalo. Lokhu kungaba ubhaka noma isikhwama esidinga ukulayishwa ngamasaka esihlabathi noma amabhodlela amanzi. Kungaba yisakagi yakudala. Into esemqoka ukuthi isisindo kufanele sisatshalaliswe ngokulingana noma kancane ukuze izingalo zilayishwe ngokulinganayo.
   

   

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3. Ukumelana mutual kwezandla zombili: isandla esisebenzayo, "esizama" ukugoba endololwaneni, sibanjwa esihlakaleni ngesinye isandla. Lokhu kungukuzivocavoca oku-static okuhlose ukukhulisa amandla ethenda.
   

Ukuzivocavoca kweTriceps

Ukuzivocavoca ejimini

Iningi lengalo linikezwa i-triceps brachii, ethatha cishe izingxenye ezimbili kwezintathu. Ngakho-ke, labo abafuna ukwandisa ivolumu kufanele baqale ngokuthembela kuleli qembu lezicubu, hhayi kuma-biceps. Endabeni yokwanda kwamandla ebhentshi, futhi udinga ukusebenza kuleli qembu.

Ukuzivocavoca okuyisisekelo:

1. Ukucindezela kwebhentshi ngokubamba okuncane - lapho ukubambelela kuncipha, kulayishwa kakhulu ama-triceps. Ububanzi obulungile (lapho izihlakala zingeke "zigqashuke") ngu-20-30 cm. Kungenziwa eSmith.
   

   

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2. Umshini waseFrance - ukwandiswa kwezingalo nge-barbell noma ama-dumbbells endololwaneni. Isikhundla sendabuko silele phansi, kepha futhi ungakwenza ngenkathi uhleli. Akunconyelwe ukusebenza ngezisindo ezinkulu, ngoba amathuba okulimala endololwaneni aphezulu kakhulu.
   
   

   

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3. I-kick-backs - ukunwetshwa kwezingalo emzimbeni ngokuthambekela.
   

   

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4. Ukwelulwa kwezingalo phansi kwi-block simulator. Ungasebenzisa isibambo esiqondile nentambo. Ukuzivocavoca okwengeziwe.
   

   

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Ukuzivocavoca ekhaya

Uma siphinde sicabangele inketho lapho kungekho khona amagobolondo ekhaya, izivivinyo ezilandelayo zingahlukaniswa:

1. Izitayela zesitrikhi - ngokuthambekela okuncane komzimba, kuyilapho izindololwane zibuyela emuva, hhayi ezinhlangothini.
   

   

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2. Ama-push-up kusuka phansi ngesimo esincane. Izindololwane zihamba ngendlela efanayo. Amabhulashi abhekiswe komunye nomunye.
   

   

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3. Phindela emuva ama-push-up. Kungenziwa kusofa, esihlalweni noma kunoma iyiphi enye into efanayo.
   

   

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Yini enye ongayincoma yokuqeqeshwa ngesandla ekhaya? Ukubamba isihlalo ezingalweni ezeluliwe ngemilenze, ukuphakamisa isikhwama (noma ezinye izinto ezisindayo ezingahambi kahle), ukufaka ikhebula ngesisindo esisindayo kwisibambo esiyindilinga, ukubamba ibhola eliqinile ngesisindo esingaguquki, ukuzama ukuphula incwadi eyisethenjwa ejiyile noma ukugoba induku yensimbi, njll.

Kunezinketho eziningi. Lokhu kungaphezu kokwanele, kepha ungahlala uxhuma umcabango wakho futhi uhlukanise ukusebenzisa kwakho. Ubuhle bokuzivocavoca ngezandla buxhomeke ekhonweni lokukwenza noma kunini, noma kuphi.

Ukuzivocavoca ngemishini ehlukile

Ama-Barbells nama-dumbbells ayingxenye yemishini yakho yezemidlalo. Cabanga ngamagobolondo angasetshenziswa (futhi kwesinye isikhathi kufanele) asetshenziswe ngokungeziwe.

Izisindo

Amagobolondo ayesetshenziswa ngokwesiko ngamadoda anamandla aseRussia asendulo futhi manje asethola ukuthandwa emhlabeni jikelele. Ukuvivinya umzimba okuningi okuchazwe ngenhla kwenziwa ngendlela efanayo ne-kettlebells:

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© Nomad_Soul - stock.adobe.com

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Ukucaciswa kwale "iron" kusisinyathelo esikhulu kakhulu sezisindo. Ngaphandle kwalokho, ama-kettlebells anezinzuzo eziningi, futhi abaningi (kufaka phakathi abasubathi abavelele) babheka okwakudala kwaseRussia njengokufanelekela kakhulu ukukhulisa amandla nokusebenza kune-barbell kanye ne-dumbbells.

Ibhola lezemidlalo elisindayo

Ibhola elinzima lingaba ukwengeza okuhle kokudala. Yini ongayenza ngayo? Yebo, izinto eziningi, ngokwesibonelo:

1. Phakamisa phezulu - umthwalo oyinhloko uwela emahlombe nakuma-triceps.
   
2. Ukugoqa izingalo zakho, ukubamba ibhola kusuka ngezansi nangakwesokunxele - ama-biceps nezingalo zangaphambili zilayishwe kahle.
   

   

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3. Ama-push-up ebholeni - ukugcizelelwa komthwalo kuya kuma-triceps.
   

   

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Enye indlela amasaka wesanda athandwayo namuhla (amasaka esihlabathi noma okunye ukugcwalisa). Izikhwama zinezibambo ezikahle - usizo oluhle ekuzivocavoca umzimba okuningi Kepha ngesifundo esinamandla sokubamba, kungcono ukwenqaba imichilo.

Izakhiwo zokuqeqesha ezandleni

Ngakho-ke yini okufanele uyenze ngazo zonke lezi zivivinyo zamandla ezandla? Kunezindawo eziningi zokuqeqesha. Nazi izibonelo ezimbalwa.

Kuyinkimbinkimbi yokuqinisa ukubamba. Yenza zonke izinsuku ezingu-7-10:

Inxanxathela yama-triceps, ama-biceps nezingalo zangaphambili. Ukugcizelelwa ekwandiseni amandla, kepha nasekusebenziseni igumbi lokusetshenziswa. Ngenxa yalokho, ngokudla okufanele, ivolumu yezandla nayo izokhula. Futhi kwenziwa kaningi ngesonto:

Okuncane ngokuzivocavoca kwamantombazane

Izingalo eziqinile ngeke zilimaze namantombazane, kepha kwabesifazane abaningi, le njongo isendaweni ethile ekugcineni kohlu lwezinto eziza kuqala zokuqeqesha. Ngaphambili kunezingalo ezinhle, neziminyene. Ngakho-ke, izivivinyo kufanele zenziwe ngendlela ehluke kancane - ngokuphindaphinda okuningi.

Kodwa-ke, awudingi ukuthatha ama-dumbbells amancane kakhulu - awudingi ukwesaba isisindo esisebenzayo, ngeke ukhule imisipha yohlobo lwabesilisa, noma ngabe uzama kangakanani. Ngokuzivocavoca okusebenzayo, sebenzisa njalo isisindo esiphezulu ongasenza ngenombolo enikeziwe yama-reps. Ngokwemvelo, lokhu akusebenzi kumasethi wokuzifudumeza.

Isethi yezandla yamantombazane:

Bukela ividiyo: amandla awethu (Juni 2025).