Ukuma kwethole okumile kuyindlela esebenza kahle kakhulu yokuthuthukisa ithole. Inzuzo yayo enkulu ukuthi singakwazi ukwelula amathole ngangokunokwenzeka ezansi kwe-amplitude nenkontileka ngokwezibalo phezulu. Lokhu kuyinkimbinkimbi kakhulu kunalokho kubonakala ekuqaleni. Abaqalayo abaningi benza lo msebenzi ngokungalungile: bathatha isisindo esikhulu sokusebenza futhi basebenze endaweni encane, ngaphandle kokugxila ekukhuleni okuhlukanisiwe kwamathole. Kepha ngeze. Lokhu kuzokunikeza inzuzo engaphezulu kweshumi kulesisenzo. Uma ufuna ukuthola okuningi kukho, udinga ukusebenza ngokuhlukile. Kuzoba nzima futhi kubuhlungu, kepha kufanelekile. Ungakwenza kanjani kahle - funda i-athikili yethu.
Ingqikithi nezinzuzo zokuzivocavoca umzimba
Lokhu kuvivinya ithuluzi lakho elingu- # 1 ekulweleni i-bulky shin. Kungenziwa ngokuhlukahluka okuningi: ngama-dumbbells, nge-barbell emahlombe akho, eSmith noma kwi-simulator ekhethekile. Kunokweqiniso, kukhona umehluko, kepha sizokhuluma ngakho ngemuva kwesikhashana. Zonke ezinye izivivinyo zethole, empeleni, zitholakala ekumeni kwethole eliphakeme. Uma uqeqesha amathole akho emshinini wokucindezela umlenze, uphinda ncamashi ama-biomechanics wokuma kwethole amile emshinini. Umehluko kuphela ukuthi awukho umthwalo we-axial emgogodleni. Ukuvivinywa kwembongolo kusukela eminyakeni yobudala yegolide yokwakha umzimba empeleni kuphakamisa inkonyane elifanayo lokuma, kepha ngenxa yokutsheka komzimba phambili, umthwalo uhlukile kancane.
Izinzuzo zokuzivocavoca umzimba
Kwanele ukwenza inkonyane emile iphakamisa kanye ngesonto, ngokwesibonelo, ekugcineni kokuzivocavoca umlenze wakho. Lokhu kuzokwanela i-hypertrophy yabo.
Gcina wazi ukuthi imisipha yethole isebenza njengesiqinisi ngesikhathi sokuzivocavoca okuyisisekelo njengama-deadlifts nama-squats angaphambili. Lapho imisipha izinza, iqina lapho ungasiphakamisa isisindo. Ngakho-ke, amankonyane akufanele aqeqeshwe hhayi kuphela kulabo abafuna ukuba nomlenze omuhle ophansi wemisipha, kodwa futhi nalabo abasubathi abahlose ukukhulisa izinsimbi zokusebenza ngokunyakaza okuyisisekelo. Bonke abadlali abanamandla nabadlali be-crossfit abanesipiliyoni bathola isikhathi ohlelweni lwabo lokuqeqesha ukuqeqesha amathole abo.
Izimo zokuqalisa ukusebenza
Lokhu kuvivinya umzimba kubeka umthwalo osindayo emsipheni. Kulabo asebenenkinga ngayo, isibonelo, kusuka kuma-squats angaphambili, akunconywa.
Futhi kulo msebenzi kukhona umthwalo omncane we-axial emgogodleni, ikakhulukazi ngokuhlukahluka nge-barbell emahlombe, ku-Smith naku-simulator. Ukuthi kukhulu kangakanani kuya ngesisindo sokusebenza. Akunconywa ukusebenzisa isisindo esikhulu sokusebenza kulo msebenzi, ngoba kuzoba nzima kakhulu kuwe ukugxila emsebenzini wamathole. Kepha uma izinkinga zomgogodla zibucayi ngempela (i-hernias kanye ne-protrusions emgogodleni womlomo wesibeletho, i-kyphosis enzima noma i-osteochondrosis), kungcono ukuqeqesha amathole kumshini wokucindezela umlenze. Ama-biomechanics wokunyakaza acishe afane, kepha uzogcina umhlane wakho ekucindezelekeni okungafuneki.
Yimiphi imisipha esebenzayo?
I-90% yomthwalo onamandla uwela emisipheni yethole. Umthwalo osele usatshalaliswa phakathi kwama-extensors womgogodla, imisipha ye-trapezius, i-quadriceps nezinqe.
Ukuze kuthuthukiswe ngokugcwele imisipha yomlenze ongezansi, kuyadingeka futhi ukuqeqesha umsipha we-soleus, otholakala ngaphansi kwethole. Ngalokhu, ukuphakanyiswa kwethole kuhlelwe kahle. Lapho isicubu sedwa sithuthuke kahle, ngokubukeka "sidudula" isicubu se-gastrocnemius sibheke ngaphandle, futhi sithola ukuma okuphezulu. Mayelana nendaba efanayo enezinqwaba zangemuva neziphakathi zemisipha ye-deltoid.
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Izinhlobo zokuzivocavoca umzimba
Kunezindlela eziningana zokwenza ukuzivocavoca, okuzodinga umshini wokuzivocavoca noma okokusebenza okwengeziwe kwezemidlalo.
Ukuma kwethole kuphakama ku-simulator
Ukuhluka okuvame kakhulu ukuma kwethole kuphakama emshinini. Kulezi zinsuku, kunomshini wethole cishe kuwo wonke amajimu. Inzuzo yayo enkulu ukuthi kulula ngathi ukwelula imisipha endaweni ephansi kakhulu ye-amplitude, ngoba kusekhona ibanga elanele phakathi kwephansi nepulatifomu yezinyawo.
- Indawo okuzoqalwa kuyo ukuvivinywa ukuma epulatifomu kuphela ngezinzwani zonyawo, wehlise izithende phansi bese uzama “ukuwela” ngangokunokwenzeka. Ngabe uzizwa unwebeka ematholeni akho? Ngakho-ke konke kulungile. Lesi yisiqalo sethu, konke okuphindaphindwayo kumele kulethwe lapha.
- Sihlala endaweni ephansi imizuzwana embalwa ukuze sandise imisipha yethole. Ukuvivinya umzimba kwenziwa e-amplitude ephezulu kakhulu.
- Ngemuva kwalokho siphakama futhi ezinzwaneni zethu, ngenkathi sizama ukukhuphuka phezulu ngangokunokwenzeka.
- Ngaphezulu, senza ukusika okuphezulu.
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Ukuthi uhlala isikhathi esingakanani kuncike ekutheni uyakwazi kangakanani "ukukhama" imisipha yethole ngangokunokwenzeka, ukunqoba ubuhlungu.
Uma ukwazile ukubamba isisindo esiphakeme semizuzwana engu-3-4, kuhle kakhulu. Ngemuva kwe-6-8 reps kule modi, uzozwa iphampu eqinile. Ngemuva kwenye 5 - ubuhlungu obukhulu. Umsebenzi wethu ukuqhubeka nokusebenza kuze kwehluleke ngokuphelele. Lapho ungasakwazi ukwenza ukunwebeka okuphezulu nokuphakama, yenza ama-reps ambalwa angaqediwe ekugcineni ukuqeda imisipha. Lokhu akusebenzi nje kuphela ekuphakanyisweni kwethole elimile, kepha nakokunye ukuhluka kwalokhu kuvivinya umzimba.
Uma ungenayo i-simulator enjalo, ungenza ukuzivocavoca kwe-gakka:
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Enye inketho nguSmith, lapha ibha ingabanjelwa ezingibeni (njengakwizikwele) noma ezingalweni ezeluliwe:
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Kuphakama Inkonyane Elimi Phambili
Uma ijimu yakho ingenawo umshini wethole, ungenza inkonyane emile iphakamisa nge-barbell noma ku-Smith. Ukulingisa ngokugcwele umsebenzi ku-simulator, kunconywa ukubeka ipulatifomu encane phansi kwamasokisi ukukhulisa uhla lokunyakaza nokwelula amathole engxenyeni engezansi. Uma lokhu kungenziwanga, uzozincisha ngokushesha uhhafu wezinzuzo zalo msebenzi, ngoba umthwalo wamathole uzobe unganele.
Kunconywa ukuthi ungadluli ngokweqile ngesisindo sokusebenza, lapha kubalulekile ukuthi sizwe umsebenzi wemisipha, hhayi nje ukuphakamisa amakhilogremu.
Ukuma kwethole kuphakama ngama-Dumbbells
Le ndaba icishe ifane nokuphakama kwethole okumi ngamabhele. Umehluko kuphela ukuthi isisindo sibambe ezandleni zethu, hhayi emhlane wethu.
Qinisekisa ukubeka ipulatifomu ngaphansi kwezinzwane zakho ukuze uzelule kahle ezansi kwe-amplitude.
Ngaphandle kwalokhu, ngeke kukwazi ukugcizelela umthwalo ematholeni ngesikhathi sokudlula kwesigaba esibi se-amplitude, futhi kulo msebenzi kubhekwe okungenani ama-50% omphumela. Esikhundleni sama-dumbbells, ungasebenzisa izisindo, akukho mehluko omkhulu. Ungenza lo msebenzi ngenkathi umile ngomlenze owodwa, futhi ubambe i-dumbbell kwesinye isandla, ngakho-ke uzolayisha ngokwengeziwe imisipha emincane ebhekele ukulingana nokuhlanganisa.
Kunezinketho eziningi, zizwe ukhululekile ukuzisebenzisa zonke ekusebenzeni kwakho. Khumbula isimiso esiyinhloko senqubo elungile: ukukhishwa komphefumulo kwenziwa njalo ngomzamo. Futhi ungajahi izinsimbi kulo msebenzi, akudingekile nje. Abadlali bezinkomo ezinkulu bavame ukusebenzisa izisindo ezingenangqondo kulokhu kuvivinya umzimba, kuyilapho abaqalayo bezinkonyane abancane besebenzisa izinsimbi ezinkulu ngokweqile. Iziphetho zisikisela zona.
