I-barbell curl ukuzivocavoca okuyingqayizivele kakhulu. Ngobuchule bokusebenzisa obufanele, kungukuhlanganiswa okuhlangene okukodwa. Ngasikhathi sinye, uma usebenza ngezisindo ezinkulu futhi usebenzisa inqubo ka "Arnold's cheating", iba ngamalunga amaningi, ngomthwalo osatshalaliswa ngokufanayo, okusho ukuthi ingasetshenziswa njengesisekelo esisodwa.
Inhloso yomsebenzi
Ake sibone ukuthi ukuzivocavoca okunjenge-barbell curl kwenzelwe ini.
Kungakhathaleki ukuthi iyiphi inqubo yokwenza, lo msebenzi uthuthuka ngokuphelele umsipha we-biceps wengalo. Ikakhulu, kungosizo lwayo ukuthi lawo "mabhange" adumile angathuthukiswa.
Izinzuzo
Izinzuzo zayo eziyinhloko yilezi:
- inqubo elula ngokweqile;
- ukwehluka okukhulu: kungenziwa ngenkathi umile, uhleli, usebenzisa ibhentshi laseScott;
- ikhono lokusebenzela hhayi ama-biceps kuphela, kepha nama-brachialis alele ngaphansi kwawo;
- ukuguquguquka kwemisebenzi: amalifti asetshenziswa zombili ngesikhathi esiyindilinga nangesikhathi sokuqhekeka;
- ingozi ephansi yokulimala.
Futhi, okubaluleke kakhulu, ifanela nalabo abasanda kweqa umkhawulo wehholo. Ngokuhlanganiswa nezinduku eziyisisekelo, kunganikeza ukwanda okuphawulekayo kwezinkomba zevolumu namandla.
Iqiniso elithandekayo: imvamisa abaqalayo ejimini ngamandla "futha bituhu", bengazinaki izinduku eziyisisekelo. Ngenxa yalokhu, umphumela wehliswe kakhulu, okuholela ekukhungathekeni.
Khumbula, ukukhula kwamaqembu emisipha ye-biceps kungenzeka kuphela ngokukhathala kokuqala ngokuzivocavoca okuyisisekelo.
Yimiphi imisipha esebenzayo?
Naphezu kokubonakala kwehlukaniswa, njengakudonswa, ukugoba izingalo emuva nge-barbell, noma kunalokho, isigaba sazo esingesihle, kuhilela inani elikhulu lemisipha. Kubandakanya:
- ama-delta angaphambili (asebenze njengezisimamisi);
- ama-triceps;
- imisipha yenyonga (esetshenziswa lapho ubambe umzimba umile);
- imisipha yomshini nomgogodla (kuqiniswa komzimba kuhilelekile);
- imilenze (ukucindezeleka okungaguquki engqondweni, ukukhuphuka kwesisindo somuntu ngenxa ye-projectile).
Lapho ugoba izingalo nge-barbell ngokubamba okuphindayo, izingalo ziyabandakanyeka ngokwengeziwe, ngoba kulokhu ibha ayileli entendeni yesandla sakho, kodwa ibanjwa ngamandla eminwe.
Inguqulo "ye-Arnoldovsky"
Ukugoba izingalo nge-barbell ngokusho kwe-Arnold Schwarzenegger inqubo kufanele kukhulunywe ngokukhethekile. Le yi-biceps curl esebenzisa imisipha yangemuva ne-arch efanele.
Izici zokubulawa
Indlela yokwenza le nguqulo yokuzivocavoca ibukeka kanjena:
- Ngomsebenzi, isisindo sithathwa, esingenziwa izikhathi ezingu-1-2 ngenqubo efanele. Okomshwalense kufakwa ibhande lokuphakamisa izinsimbi.
- Iphrojekhthi iphakama nejezi umzimba uhlehliselwe emuva kanti amahlombe ahlanganisiwe.
- Ibha bese yehliswa kancane ngokugcizelela kakhulu isigaba esingesihle.
Imisipha yasebenza
Ukugoba izingalo nge-barbell ye-biceps usebenzisa inqubo ye-Schwarz kushintsha kakhulu umthwalo emisipheni.
| Iqembu elisebenzayo | Isigaba | Ukuqhakambisa |
| Encane ngemuva | Nyakazisa umzimba emuva | Kuhle. Lapho kungekho umgogodla oqeqeshiwe, kungcono ukusebenzisa ibhande lezemidlalo |
| Imisipha yangemuva yeRhomboid | Jerk lift | Uniform. Lapho kuhlanganiswa ndawonye izindwani zamahlombe, umthwalo uphansi kancane kunangaphambili nangaphezulu, kodwa kuyabonakala |
| I-Biceps brachii | Zonke izigaba | Esigabeni sokuhlwitha, ngokuhambisa umthwalo ubheke emuva, ungaphakamisa isisindo esithe xaxa, wephula ithafa lamandla ngokuzayo. Esigabeni esingesihle, ngokuqondanisa komzimba |
| Imilenze | Udeshi | Phansi. |
Ubuhle nobubi bokuhlukahluka kwe- "Arnold"
Ingabe kufanelekile ukusebenzisa ukukopela kuka-Arnold ekusebenzeni kwakho? Ngempela, ngakolunye uhlangothi, lokhu kungukuzivocavoca okuhlukumezayo futhi okunzima okudinga ukugxila kakhulu kunendlela yakudala yokuphakamisa i-barbell. Ngakolunye uhlangothi, inzuzo evela kuyo ayinkulu njengoba ibonakala.
Vele, kubantu asebenesikhathi esingaphansi konyaka ejimini, ukukopela kuzolimaza kakhulu kunokulunga. Kepha kubantu ababhekene nethafa lamandla ekukhuphukeni kokuphakanyiswa kwe-barbell, lokhu kwehluka kungasebenza kakhulu kunomthetho othi "isinyathelo esisodwa emuva, ezimbili phambili."
Ukuzivocavoca okuhlangene akuthinti ukuphakama okuphelele njengokunye okunye ukuhlanganiswa okuyisisekelo - kungaba umshini wokufa, owokufa, wesikwele noma webhentshi.
Indlela yokwenza yakudala
Ngaphandle kokuhluka kokuvivinya okhethiwe, imigomo ejwayelekile yale nqubo ihlala ingashintshi.
Ngokuqondene nokukhethwa kwesisindo, ekusebenzeleni amandla, i-projectile enjalo ikhethiwe ongayisebenzisa ukugoba izingalo nge-barbell emi izikhathi ezingekho ngaphezulu kwezingu-7 ngendlela ngayinye, ubheka inqubo. Emsebenzini izinkomba amandla isivinini - isisindo ngaphansi izikhathi 12-15. Ukupompa, noma yisiphi isisindo sokusebenza lapho umgijimi angenza khona ngaphezu kwezikhathi ezingama-20 ngejubane eliphezulu kufanelekile.
Ungawenza kanjani ama-curls we-barbell wakudala kahle:
- I-projectile kufanele ibanjwe izintende zibheke phezulu, ebangeni lengxenye yesundu kusuka onqenqemeni lwentamo (cishe ububanzi behlombe).
- Ngejubane elisheshayo, phakamisa uye ekuguqukeni okugcwele kuhlangothini lwendololwane.
- Kancane futhi ngendlela elawulwayo, yehlisa i-projectile, ngaphandle kokuyiletha endaweni ephansi kakhulu.
Izici ezibalulekile:
- Kunoma iyiphi inqubo ngaphandle kuka-Arnold, umzimba kufanele uhlale umile;
- Izindololwane azeluliwe ngokuphelele esigabeni esibuyela emuva;
- Lapho usebenza ngebha elimise okwe-w, ukunyakaza esihlangothini sendololwane kufanele kwenzeke ku-eksisi eyodwa.
- Awukwazi ukucindezela izandla zakho emzimbeni, noma ukuletha ngokuqinile amahlombe akho phambili.
Ukuhlukahluka kokuzivocavoca umzimba
Kunenani elikhulu kakhulu lokwehluka esihlokweni sokubulawa, isibonelo, ukuhlala phansi kwama-barbell curls. Ikuvumela ukuthi ulungise umhlane wakho futhi unciphise umphumela wawo ekuphakamiseni, okuzokwenza ngcono kakhulu ukusebenza kwakho kwamandla.
| Ukuzivocavoca ukuhluka | Isici | Zuza |
| I-curl emi | Ukuzivocavoca okuvamile | The elula maqondana mastering inqubo |
| Ukuhlala emsebenzini | Ukuzivocavoca okuvamile | Ikhubaza amandla okukhohlisa usebenzisa umzimba. |
| Ukusebenza ne-Z-neck | Ukuzivocavoca imisipha nge-engeli engajwayelekile | I-Z-bar, edingwa ngabasubathi abangochwepheshe, ukwenza ama-biceps "ngobukhulu" |
| Ukusebenza ebhentshini likaScott | Ukuhlukaniswa okukhulu | Ukuhluka okunzima okukuvumela ukuthi usebenze kuphela kumisipha ye-biceps. |
| Ukubambelela okubanzi | Ukuzivocavoca okuvamile | Ikuvumela ukuthi uthathe isisindo esithe xaxa, bese uhambisa umthwalo ekhanda elingaphakathi |
| IBarbell Curl Overhead Grip | Kusetshenziswe ilokhi yokubamba, izintende zibheke phansi | Ikuvumela ukuthi ugxile "ekuphakameni" kwama-biceps, umthwalo obalulekile udliwa izingalo zangaphambili kanye ne-deltas yangaphambili |
Ukugoba okuphindayo kufanele kukhulunywe ngokukhethekile. Bona, njengenguqulo ka-Arnold, baklanyelwe ukunqoba isithiyo samandla. Kunokwehluka okubili okuyinhloko kokuvivinya umzimba.
- Kusetshenziswa uzakwethu. Umuntu usiza ukunqwabelanisa i-barbell iye endaweni ephakeme kakhulu, ngemuva kwalokho uvikeleka ngesikhathi sesigaba esibi.
- Kusetshenziswa ibhentshi le-smitt.
Amakheshi angemahle angasetshenziswa njengento yokuqedela kusethi yomugqa, noma aqale ngawo indlela yokuqala "engafudumali". Ngemuva komthwalo onjalo, imisipha iyazijwayeza ukucindezeleka, okuzokhulisa isisindo sokusebenza ngo-10-15% ngesikhathi seseshini. Kepha okubaluleke kakhulu, ngenxa yalokhu kuvivinya, amandla amakhulu womsubathi athuthukiswa kakhulu.
Ukupompa noma ukungampompi?
Kunokuphikisana okuningi maqondana nokusonga kwezingalo nge-barbell ebhentshini laseScott. Ngakolunye uhlangothi, ukusetshenziswa kwe-simulator ekhethekile kukuvumela ukuthi uhlukanise umthwalo ngangokunokwenzeka, uwugxile kuphela kuma-biceps.
Ngakolunye uhlangothi, ukwahlukaniswa okunjalo, lapho yonke imisipha icishiwe, akuvumeli ukuthatha izinsimbi ezibalulekile. Kulokhu, okuwukuphela kwendlela ongakhetha ngayo ukumpompa ngesisindo esincane.
Futhi kungokudonsa lapho kwenzeka impikiswano enkulu kakhulu. Abanye ochwepheshe emkhakheni we-physiology, bakholelwa ukuthi ama-biceps - njenge-triceps, ngokubheka ukubonakala kwawo, angakhula kuphela ngokuphindaphinda okuningi.
Abaphikisi bokupompa bakholelwa ukuthi kwandisa ukukhuthazela kwamandla kuphela, futhi kusiza ukugcina i-glycogen, kuyilapho isicubu sincipha ngokushesha, okungavumeli ukukhuluphala njalo kwesisindo.
Eqinisweni, womabili la maphuzu anelungelo lokuba khona. Ngokuchitshiyelwa okukodwa okuncane - ukupompa, njengebhentshi laseScotland, akudingeki kubasubathi abebejimini isikhathi esingaphansi konyaka. Ukuzihlukanisa - kanye nokwenza ngcono uhlelo lwezokuthutha emisipheni, udinga kuphela ukulingisa isiteji "isinyathelo esisodwa emuva, ezimbili phambili", noma kulabo abafuna ukwenza imisipha bodwa bodwa.
Izakhiwo zokuqeqesha
Kukhona inani elikhulu lezinhlelo ezahlukahlukene ezisebenzisa kokubili ukwehluka kuka-Arnold kokuvivinya nokwasendulo. Ake sicabangele okuyinhloko:
| Iqembu eliqondiwe lohlelo | Zivocavoce | Ukuzivocavoca okusetshenzisiwe |
| Ama-Newbies |
| Uhlobo lwakudala lokusonga izingalo nge-barbell |
| Abantu bokuqeqeshwa okujwayelekile |
| Ukuvuka okuvamile |
| Uhlelo lokukopela |
| Ukukopela kuka-Arnold |
| Okobuchwepheshe |
| Ukuguqula ukubamba okuphindayo |
Iqiniso elithandekayo. Iningi lezinhlelo zeCrossFit zakhiwe kusetshenziswa imigomo yohlelo oluyisiyingi lweBB. Ikakhulu, okokuqala kunamandla okuqala ukukhathala kwemisipha eyisisekelo, ngemuva kwalokho ukugoba izingalo nge-projectile kusetshenziswa njengokuzihlukanisa okusebenzayo.
Iziphetho
Noma ngabe ikuphi ukwehluka umdlali akhetha ukukukhetha, akunakwenzeka ngokuphelele ukukhipha ngokuphelele ukuphakamisa i-barbell kuma-biceps. Ngemuva kwakho konke, akusekho ukuzivocavoca (ngaphandle kwezindlela ezivimbayo) ezingakhulisa ukusetshenziswa kwemisipha ye-biceps flexor. Ngisho nomugqa we-barbell ogobile usho ukugcizelelwa kwe-latissimus dorsi.
Futhi yingakho, uma ufuna izingalo ezinkulu ngempela futhi ezisebenzayo, ongeke ube namahloni ukuzikhombisa olwandle ngokuhamba kwesikhathi, okuwukuphela kwendlela ukuphakamisa isisindo sama-biceps.
