Ukuhudula ngokubamba okuncane

Ukudonswa okuncane kuyindlela ejwayelekile yokuzivocavoca phakathi kwalabo abathanda ukusebenzela imisipha yabo yangemuva ezinhlangothini ezahlukene. Ngokuya ngokubamba kwakho, uzokwazi ukusebenza cishe yonke imisipha yomzimba wangaphezulu emuva ngaphandle kokwenza umthwalo we-axial emgogodleni. Umehluko phakathi kokubanjwa okuncane nokukhulu okubanjiwe kubalulekile.

Ingqikithi nezinzuzo zokuzivocavoca umzimba

Ukubamba okuningana kubandakanya ingxenye enkulu eyindilinga nengaphezulu ye-latissimus dorsi, enikeza isifuba somsubathi umfaniswano wezemidlalo: amahlombe abanzi nesifuba, imisipha ebunjiwe emuva, izingalo ezinamandla, kanye nomlenze omncane. Ukubambelela ngokuqinile kwenza imisipha yakho yangemuva ibe miningi futhi iqine, okusho ukuthi uzobukeka usinda futhi unemisipha eningi uma ubukwa ohlangothini. Kuvela uhlobo lomthwalo we-3D. Futhi, ukusetshenziswa kokubamba okuncane kunomthelela ekuthuthukiseni izinkomba zamandla. Ngokuhamba kwesikhathi, ngeke uqaphele ukuthi izinsimbi zokusebenza kuzo zonke izivivinyo zomzimba eziyisisekelo zikhule kakhulu.

Lokhu kuvivinya umzimba kusetshenziswa emikhakheni eminingi yezemidlalo: ukuqina komzimba, ukwakha umzimba, ukuwela emzimbeni, ukujima, ubuciko bempi, njll. Ithole ukuthandwa ngenxa yobulula bayo bezobuchwepheshe, ukufinyeleleka (imigoqo evundlile nemigoqo manje cishe kuwo wonke amagceke) nokuphepha. Esihlokweni sethu namuhla sizobheka izinzuzo zalo msebenzi nokuthi ungakwenza kanjani kahle.

Izinzuzo zokubanjwa okuncane

Ngenxa yokuthi uzosebenzisa ukubambelela okuncane, uzobuza imisipha yakho yangemuva izimfuneko ezengeziwe zokukhula. Ukudonswa okubanzi kungenye yezivivinyo eziphumelela kakhulu zokuthola isisindo semisipha, kepha udinga ukuqonda ukuthi ubukhulu bayo bufushane cishe ngokuphindwe kabili kunalobo bokubamba okuncane. Amaqembu emisipha emikhulu anjengemuva nemilenze athanda ukusebenza kanzima ngangokunokwenzeka. Lokhu kuzenza ziqine, zigcwale futhi ziqine. Ngiyethemba ukuthi wonke umuntu uyakhumbula ukuthi yini ephansi kwebanga le-barbell squat?

Lo mgomo awusebenzi ekudonsweni kuphela, kepha nakokunye ukunyakaza okudonsayo ngemuva, njengokugoba umugqa noma ipulldown yaphezulu. Ngezikhathi ezithile, buyisela okubambekayo ngomncane kulokuzivocavoca, imisipha yakho ayikakajwayeli umthwalo onjalo, ngakho-ke lokhu kuzoholela enqubekela phambili esheshayo.

Izimo

Ukulenga kubha evundlile kudala umthwalo oqinile wokuqina kumgogodla. Kwesinye isikhathi lokhu kuyazuzisa, futhi kwesinye isikhathi kugcwele ingozi enkulu engahle ibe khona. Nge-osteochondrosis, i-hernias emgogodleni we-thoracic noma we-lumbar, ukuphuma kwe-disc ye-intervertebral, i-spondylosis noma ukukhubazeka komgogodla (i-scoliosis, i-Lordosis, i-kyphosis), ukwenza izivivinyo kubha evundlile kuyaphikiswa. Lokhu kungabhebhethekisa izinkinga ezikhona. Cela umqeqeshi ofanelekayo ukuba akuhlelele uhlelo lokuzivocavoca olulungele impilo. Okungcono futhi, xhumana nomelaphi onolwazi, uzonikeza izincomo zokuthi ungaqinisa kanjani imisipha yangemuva ngesifo sakho.

Yimiphi imisipha esebenzayo?

Ukudonswa kubha ngesimo esincane sezingalo kubandakanya cishe yonke imisipha yangemuva:

• enkulu nencane nxazonke;
• okwedayimane;
• i-trapezoidal;
• Lats futhi serrated.

Futhi, ingxenye yomthwalo onamandla iwela kuma-biceps, izingalo zangaphambili nezinqwaba ezingemuva zemisipha ye-deltoid. Umthwalo we-static uthwalwa yi-extensors yomgogodla, imisipha yesisu kanye nemisipha e-gluteal, kuleli cala basebenza njengeziqinisi.

Izinhlobo zokuzivocavoca umzimba

Ngokuya ngokubamba, ungahambisa ukugcizelelwa komthwalo kumaqembu athile emisipha.

Ukudonsa okubambisene okuncane

Ukudonsa eduze okuhambisana nakho kukuvumela ukuthi ugxile kakhulu emsebenzini wesisipha esikhulu esiyindilinga sangemuva. Ukuze wenze lokhu, udinga ukugoba kancane emgogodleni we-thoracic futhi wenze ukunyakaza kube kufushane kancane, ngaphandle kokudlula ku-15-20 cm wokugcina.

© Andrey Popov - isitokisi.adobe.com

Uma ijimu yakho ingenayo ibha efanayo enikezelwe, sebenzisa ibha efanayo kusuka kumshini webhlokhi. Mane uyilengise ngaphezulu kwebha bese uzama ukuyifinyelela ngezansi kwesifuba sakho ngesikhathi sokudonsa. Ukugcwaliswa kwegazi emisipheni yangemuva kuzoba okumangalisayo.

Ukudonsa okuqondile okuncane

Ukudonsa okuqonde ngqo kuyindaba ehlukile. Okuningi kuncike ekuphambukeni kwakho emgogodleni we-thoracic. Uma kungenjalo, cishe wonke umthwalo uzokwabiwa phakathi kwezingalo zangaphambili, ama-biceps, ama-deltas emuva nama-trapeziums. Kusukela kulokhu kudonswa, emuva akunakwenzeka ukuthi kukhule noma kuqine ngokwengeziwe. Uma wenza ukuphambuka okuncane, khona-ke ukudonsa ngokubamba okuncane kuphenduke ukuzivocavoca okucishe kube kude kokusebenza kwengxenye engezansi ye-latissimus dorsi. Into esemqoka ukuthi "ubambe" ubukhulu obuzokuzwa njalo umsebenzi womhlane wakho, hhayi izingalo zakho. Imichilo yeCarpal iyasiza kakhulu kulokhu. Ukuma kwezindololwane nakho kubalulekile - kufanele bacindezelwe emaceleni.

Ukudonswa kwe-Grip Reverse Grip

Kepha ukudonsa ngamandla okubambezela okuncane kuhambisa umthwalo kuma-biceps. Lokhu kuvivinya kuhle kakhulu ekumthuthukiseni. Kuhlanganiswe nama-bicep curls nezando ze-dumbbell, kuzoholela emiphumeleni emihle.

© .shock - stock.adobe.com

Indlela yokuzivocavoca umzimba

Kunconywa ukwenza ukudonsa ngokubamba okuncane kubha evundlile ngale ndlela elandelayo:

1. Hang on the bar bese uqonde ngokuphelele. Njengasemcindezelweni omncane wokubamba ebhentshini, ungathathi ibinzana elithi "ukubamba okuncane" ngokoqobo. Kufanele kube khona okungenani ibanga elilingana nobude bezithupha ezimbili phakathi kwezandla. Ukubeka izandla eduze kuzobeka ukucindezeleka okukhulu ezandleni zakho. Ukubamba okuncane kancane kunamahlombe nakho kuvunyelwe. Ukubamba kufanele kusetshenziswe kuvaliwe, ukubopha ibha evundlile kusuka ngezansi ngesithupha sakho. Ngokubamba okuvulekile, uzoba nokubamba okuncane kubha. Uma ukubamba kuyisixhumanisi sakho esibuthakathaka, iminwe yakho izokhishwa masinyane kunalezo ezibekiwe, futhi izandla zakho zizokhathala ngokushesha kunama-lats akho.
2. Goba kancane esifubeni, ngakho-ke i-latissimus nezicubu ezinkulu eziyindilinga zangemuva zizobandakanyeka kakhulu emsebenzini. Qala ukufinyelela phezulu, uzama ukuletha amahlombe akho ehlombe ndawonye. Izandla kufanele zigcinwe zisondele emzimbeni ngangokunokwenzeka, ngaphandle kwalokho wonke umthwalo uzoya kuma-biceps nasezandleni zangaphambili. Ungadonsela ekukhuleni okugcwele, welula imisipha futhi umise ngokuphelele umfutho ezansi, noma ungasebenzisa okuthile okufana nemodi yokusebenza e-static-dynamic, uhamba nge-amplitude elinganiselwe futhi uhlala wenza isivumelwano futhi welula i-latissimus dorsi. Kunoma ikuphi, isigaba esihle sokunyakaza sidluliselwa ngokukhipha umoya nangendlela eqhuma kakhulu kunaleyo engemihle.
3. Zinciphise kancane bese uqondisa izingalo zakho ngokuphelele. Ukwehla kufanele kucishe kube kabili kunokukhuphuka. Endaweni ephansi kunazo zonke, kufanele uhlale amasekhondi angu-1-2 futhi ngokungeziwe welula imisipha yakho yangemuva. Lokhu kuzoqinisa ukuxhumana phakathi kobuchopho nemisipha, futhi i-rep ngayinye elandelayo izokhiqiza kakhulu kuneyokugcina.
4. Inani lezindlela alilinganiselwe, kepha ngokwesilinganiso, kwenziwa izindlela ezintathu kuya kweziyisithupha. Ukudonswa kufanele kwenziwe kuze kube yilapho usungakwazi ukwenza ama-reps angaphezu kuka-8-10 ngendlela eyodwa ngaphandle kokwephula inqubo. Akusizi ngalutho ukusebenza ezinhlwini zokuphindaphinda ezincane kokuzivocavoca okunjalo, imisipha yangemuva "efana" nokuphindaphinda okulingene nokukhulu kakhulu.

Izakhiwo zeCrossfit ezinokudonsa

Lezi zinkimbinkimbi zenzelwe ileveli esezingeni eliphakeme ngokuqina okuthuthukile futhi zisetshenziselwa ukusebenza kuze kube semkhawulweni wamakhono azo. Zizoba nzima kakhulu kwabaqalayo. Abagijimi abaqalayo bangasusa ukuzivocavoca okukodwa noma okubili kusixaka ngasinye futhi bakwenze ngejubane elizolile, ngaphandle kokujaha amarekhodi. Lokhu kuzosiza ukulungiselela umzimba wakho ukwenza umsebenzi obucayi.