Kunokuzivocavoca umzimba okusetshenziswa ngaphakathi komdlalo owodwa, futhi kunezivivinyo zomhlaba wonke. Isibonelo, njenge-barbell donsa ibhande. Yize imvelaphi yakhe yokuqala ekuphakamiseni izinsimbi, wazimisela ngokuqinile ekwakheni umzimba, wase edlulela kwezinye izindawo zezemidlalo.
Iqiniso elithakazelisayo: ekuqaleni, umugqa we-barbell ogobekile wawusetshenziswa kuphela ngesitayela se-jerk, esandisa ubungozi bokulimala. Umsebenzi wakhe kwakungekhona ukwakha imisipha emuva, kepha ukusiza ukunqoba isigaba esiphansi sokunyakaza.
Inhloso yomsebenzi
Umugqa ogobile we-barbell kungukuzivocavoca kwesibili okuthandwa kakhulu ukuqeqesha imisipha emuva emuva kokudonswa okudala. Lokhu kwenziwa lula:
- polyarticular;
- amathuba okwehlukanisa okuncane kwemithwalo;
- ukuzivocavoca okuhle kakhulu kwemisipha yangemuva;
- futhi into ebaluleke kakhulu irreplaceableability.
Uma ungakwenza ngamathuluzi osesandleni lapho uqeqesha izingalo, imilenze nebhande lehlombe, khona-ke akukho lutho ekwakhiweni kwamalitha amahle kakhulu omhlane angaqhathaniswa nemigqa egobile ngokusebenza kahle.
Amathiphu Wabasaqalayo
Siyashesha ukucasula wonke umuntu ofuna ukwengeza lo msebenzi ohlelweni lwabo oluyisisekelo. Ngaphandle kokusebenza kahle kwayo kanye nezemidlalo (i-crossfit noma ukwakha umzimba), kuzofanele uhlehlise i-barbell okungenani izinyanga ezingama-2-3 kusukela ekuqaleni kwamakilasi.
Kungani? Kunezizathu ezimbalwa eziyinhloko zokuthi kungani ukufelwa kwabantu abafile nokugoba imigqa kunganconyiwe ezinyangeni zokuqala.
Isizathu 1
Ngeshwa, ngaphandle kokuqeqeshwa kokuqala, imisipha yomhlane womuntu yathuthukiswa ngokungalingani ngokuhlobene ne-axis emaphakathi. Kwabanye, uhlangothi lwangakwesokudla luyanqoba, kwabanye kwesobunxele. Lokhu kusho ukuthi uma uzama ukuthatha ngisho isisindo esincane, uhlangothi oluqinile lwangemuva luzodla umthwalo omningi, wona oholela ekuguqulweni komgogodla.
Isinqumo: Izinyanga zokuqala, ngenkathi usejimini, yenza isisindo sakho nemishini yokuzivocavoca, unake izisindo ezilula ezinomsebenzi omkhulu wemisipha. Lokhu kuzokuvumela ukuthi uthuthukise i-corset yemisipha ezinzile futhi ngokulinganayo.
Isizathu 2
Ukuthuthukiswa okunganele kwe-corset yemisipha. Ukufa kanye nokufa kudinga uhla olukhulu lwemisipha okufanele lubandakanywe, kufaka phakathi imisipha ye-lumbar. Ngokuthuthuka okunganele kwalo mnyango, kunamathuba amaningi okulimala (kufaka phakathi ama-protrusions ne-hernias).
Isinqumo: I-Hyperextension kanye nokuzivocavoca isisu. Ngasikhathi sinye, kubalulekile ukuqonda ukuthi uma uqinisa umfutho wokunyathelisa, khona-ke inani elifanayo lokunaka kufanele likhokhwe esifundeni se-lumbar, ngoba le misipha iyanxeshezana, ingumgogodla oyinhloko womgogodla.
Isizathu 3
Amasu athile. Kulabo abangazange bathathe i-barbell esindayo ezandleni zabo ngaphambili, kunzima ukuqonda ukuthi kunzima kanjani ukugcina ithrekhi yazo zonke izinto ezincane lapho ukusebenza kokuvivinya umzimba kuncike khona. Kusukela endaweni yamadolo, okhalweni bese uphela ngamandla wokudonsa ngezindololwane, hhayi ama-biceps, ugcine emuva ku-arch. Futhi lolu akulona uhlu oluphelele lwama-nuances anciphisa ubungozi bokulimala futhi andise ukusebenza kahle.
Isinqumo: ezinyangeni zokuqala, zibandakanya kuphela nge-bar engenalutho ukuthuthukisa inqubo, ushiye lo msebenzi ngemuva kwezikhulu ezisehlelweni.
Ngemuva kokuphothula ukuqeqeshwa okuyisisekelo (okuvame ukuthatha izinyanga ezi-2 zokuqeqesha), ungabamba ibha bese usebenzisa i-200% yakho emuva.
Qaphela: Akunandaba nempumelelo yakho yangaphambilini, kungcono ukwenza ukuvivinya umzimba ngaphandle kokubopha futhi ngaphansi kweso lomqeqeshi ezinsukwini zokuqala.
Imisipha yasebenza
Umugqa we-barbell ogobile uhlanganisa cishe yonke imisipha, kusukela emisipheni yangemuva kuye emuva kwethanga (bheka ithebula).
Manje yimaphi amaqembu emisipha asebenzayo lapho udonsela ebhande?
| Iqembu | Isigaba | I-accent |
| ILatissimus, umsipha omkhulu oyindilinga, i-delta engemuva | Isigaba esisebenzayo sokuphakamisa nokubamba ngebhande | Iqembu elikhulu lemisipha |
| Imisipha yangemuva yeRhomboid | Lapho ubuyisa amahlombe emuva endaweni ephezulu | Imisipha yokufinyelela, umthwalo omncane |
| Imisipha yeCarpal | UBarbell ubambe | Umthwalo Static |
| Imisipha ye-Flexor yengalo (biceps) | Isigaba esisebenzayo | Ngenqubo elungile noma ukusetshenziswa kwamabhande, isichazamazwi senziwa silinganiswe |
| I-Trapezoidal | Ubhekele isikhundla esifanele samahlombe ngesikhathi sendlela | Umthwalo omncane, udinga isifundo esingeziwe |
| I-Lumbar | Kuwo wonke umsebenzi. Ikuvumela ukuthi ugcine ibhalansi | Ukuqiniswa kwemisipha. Umthwalo High ashukumisayo |
| Imisipha yesisu | Kuwo wonke umsebenzi. Umthwalo Static | |
| Emuva kwethanga | Esigabeni esiphansi sokunyakaza, bamba iqhaza ngenkuthalo yemisindo emincane yomzimba | Umthwalo omncane ngokuqhathaniswa |
| Inkonyane | Ngenxa yokutsheka komzimba, umsebenzi wokubamba isisindo esikhuphukile uwela phezu kwethole nemisipha ye-soleus | Umthwalo Static |
| Imisipha yesisu ye-Oblique | Kuwo wonke umsebenzi. Umthwalo Static | |
| Kor | Kuwo wonke umsebenzi. Umthwalo Static |
Njengoba ukwazi ukubona, lokhu kungukuzivocavoca okuyisisekelo okuhlangene okubandakanya cishe wonke amaqembu emisipha. Ngaphezu kwalokho, ngesikhathi sokusondela, udinga ukulawula cishe zonke zazo. Lokhu kunquma ukubanzima komugqa we-barbell ogobile nokusebenza kwawo. Ngisho nokudonsa okudala kuthwala ukucindezela okuncane emisipheni yangemuva, ngoba ingcindezi ku-stabilizer kanye nemisipha yangemuva engezansi cishe ayikho ngokuphelele.
Yikuphi ukuzivocavoca okufaka esikhundleni sebellbell ebhande?
I-barbell yakudala edonsa ibhande ingashintsha lonke uhla lokuzivocavoca okuhlukile, okungukuthi:
- dumbbell ukudonsa ibhande;
- ukugxila okuvundlile kwebhulokhi engezansi;
- ukudonsa okuhlukahlukene okuvundlile kuma-simulators.
Ukugoba okugoqiwe kungukuzivocavoca okubalulekile kokusebenzela ubukhulu bangemuva. Kungumkhuba walokhu kuhamba okunesisindo esihloniphekile nenqubo efanele engakhulisa ukujula kwemisipha yakho.
I-Pullups kanye ne-pullups emabhuloki, yona, yenza ububanzi bangemuva. Ngakho-ke, isakhiwo sokuqeqesha kufanele sibandakanye ukuzivocavoca okuvela kuwo womabili amaqembu ukuze emuva kukhule ngokuzwana. Futhi ungakhohlwa mayelana ne-deadlift ne-hyperextension.
© Nicholas Piccillo - stock.adobe.com
Yini ozoyihlanganisa?
Ukuzivocavoca okuyisisekelo okunjalo kungasetshenziselwa kuphela ukufudumeza, kanye nabasebenza ezingeni eliphakathi neliphezulu lokuqeqeshwa. Cabanga ngezakhiwo zokuqeqesha ezinqamulelayo ongazisebenzisa nge-deadlift:
| Uhlelo | Ukuzivocavoca umzimba |
| Uhlelo "Isiyingi" |
|
| UDiana (pro) |
|
| I-Fran (pro) |
|
Njengoba ukwazi ukubona, iningi lezakhiwo zokuqeqesha lihloselwe kuphela abasubathi abanezinga eliphakeme lokuqeqeshwa. Amakilasi ahloselwe ukwenza ngcono izinkomba zamandla nokuqina kwamandla. Uhlelo lukaFran luhlose ukuthuthukisa amandla okuqhuma. Ngakho-ke, ukuphepha, kungcono ukusebenzisa i-harness.
Inqubo yokwenza
Ungayidonsa kanjani kahle i-barbell ibhande? Iningi lezivakashi eziya emakilabhini okuzivocavoca zikwenza ngokungafanele, ligobe hhayi phansi ngokwanele, okuholela ebangeni elincane lokunyakaza kanye nokwakhiwa kwama-trapeziums kuphela (njengama-shrugs). Inqubo efanele ingokulandelayo:
- Beka i-projectile ezindaweni zokulungisa. Yilapho kuphela lapho ingalayishwa khona.
- Iya kubha, bamba ibha ngokubamba okuqondile, ususe kuma-rack. Izandla kufanele zihambisane futhi ububanzi behlombe buhlukane. Akunciphisi, hhayi kubanzi, ngoba kulokhu umthwalo emisipheni yangemuva ubuthakathaka kakhulu.
- Gobisa imilenze yakho kancane emadolweni bese uyayilungisa.
- Goba engezansi emuva bese uyibamba kulo lonke uhlelo lokuzivocavoca.
- Ikhanda kufanele libukisise esibukweni (isb phambi kwaso). Lokhu kuzokuvumela ukuthi ulawule inqubo yokuzivocavoca, ngaphezu kwalokho, ukuba khona komthwalo ku-trapezoid kuncike kuyo.
- Goba ukuze i-torso ibe ngaphezulu ngenhla ngokufana naphansi, kungabi ngaphezu kwamadigri angama-30 ukusuka kuyo.
- Phakamisa i-barbell kancane. Ukunyakaza okuyinhloko kufanele kube nezindololwane. Le ukuphela kwendlela yokucisha izandla "ezibuthakathaka" ngangokunokwenzeka bese uvule "eziqinile" emuva. Ukusetshenziswa kwamabhande kuvunyelwe.
- Phakamisa ibhande, ubuyise izindwani zamahlombe emuva. Ngasikhathi sinye, izindololwane kufanele zibe ngaphezulu kunezinga langemuva, zama ukuwathatha ngangokunokwenzeka.
- Friza umzuzwana owodwa.
- Yehlisa kancane ibha ukuze welule izingalo. Nweba ama-lats akho ngangokunokwenzeka bese wenza i-rep entsha. Khumbula ukugcina amadolo akho nomhlane wakho ophansi ulungisiwe kulo lonke lolu vivinyo. Ukunyakaza komzimba nakho akuvunyelwe.
Ukubamba okuqondile
Indlela yokubamba eqondile ivumela ukusetshenziswa kwamabhinca noma ukusetshenziswa kwezisindo ezincane lapho kukhiywe khona okuvulekile (isithupha asiphikisani nokunye).
Inhloso enkulu ukucisha imisipha ye-flexor (biceps) ngangokunokwenzeka. Akulula kubaqalayo ukwenza lokhu, abaningi basenza ukunyakaza okuningi ngezandla zabo. Ukubamba okuphindayo kungasiza lapha.
Ukubamba okuguqukayo
Kule nguqulo, ibha ithathwa ngokubanjwa kude nawe. Kungenziwa ngokubamba okuncanyana kunokuqondile. Kukuyiphi inguqulo ozozizwa ungaphansi kwe-biceps - into yomuntu ngamunye, udinga ukuzama zombili bese uzikhethela leyo lapho umthwalo omkhulu emisipha yangemuva uvela khona.
Intamo
Lolu wuhlobo lokudonsa ibhande lokubhinca ibhande olusebenzisa ibha emise okwe-T enamathiselwe kolunye uhlangothi phansi. Kukhona ukuhluka lapho umsubathi emi emshinini we-T-bar ngokuxhaswa kwesifuba. Inzuzo enkulu lapha yikhono lokuhlukanisa izicubu eziningi zemisipha, ikakhulukazi, imilenze ne-abs kucishiwe, ngoba akudingeki ukugcina umzimba usesimweni esisodwa.
Isici esiyinhloko salolu hlelo yisidingo sokusebenzisa ukubambelela kokungathathi hlangothi lapho izingalo zibhekene, futhi ukusetshenziswa kwe-T-bar kukuvumela ukuthi uthuse imisipha nge-amplitude entsha.
Izinyathelo zokuzivikela
Noma ngabe yiluphi uhlobo lokuqeqeshwa nezemidlalo umgijimi analo, udinga ukulandela inombolo ethile yokuqapha:
- Njalo sebenzisa amahhanisi okuphepha lapho usebenza ngezinsimbi ngaphezulu kwezakho. Uma umgomo ukupompa imisipha yomgogodla we-lumbar, kungcono ukusebenzisa i-hyperextension enezisindo ezengeziwe.
- Ungalokothi wenze ukuzivocavoca umzimba ngesitayela sokuhlwitha, yize kubonakala kulula ukuphakamisa ibha esigabeni esiphansi.
- Noma ngabe usesinqeni, hlala ukhonkolo wakho emuva bese ugcina i-engeli efanele.
Iziphetho
Ukwazi ukuthi ungayidonsa kanjani kahle i-barbell ebhande, ungazivikela ekulimaleni kwezemidlalo yendabuko futhi ukhohlwe unomphela ngokungasebenzi ngokuya ngokuqhubekayo kokudonswa kwama-simulators. Into esemqoka okufanele uyikhumbule ukuthi idinga ukugxila okuphezulu, ngakho-ke kungcono ukuyidlala iphephile - ukugqoka imichilo nebhande lamandla. Kulokhu, amathuba okulimala azoba mancane.
KuCrossFit, ukuzivocavoca, yize kungasetshenziswa kakhulu, kepha ezinkampanini kunikeza ucwaningo oluhle kakhulu lwangemuva, ikakhulukazi uma lisetshenziselwa ukuqeqeshwa kwesifunda noma kuma-supersets asebenzisa imisipha ye-pectoral kanye nomgogodla.
Ungasebenzisi ukusebenzisa okusindayo nge-barbell ebhandeni kaningi, imvamisa efanelekile kanye ngesonto.
