Awukwazi ukuvakashela ijimu njalo? Ungalahli ithemba! Ungaqeqesha ngokuphelele ngaphandle kokushiya ikhaya ngosizo lwemishini elula yezemidlalo - ibha evundlile. Uhlelo oluhlelwe kahle lwe-bar lokuqeqesha labaqalayo likuvumela ukuthi usebenze cishe yonke imisipha yesifuba: i-latissimus dorsi, i-biceps, i-triceps, i-deltoids ne-abs.
Izinzuzo zokuqeqeshwa kubha evundlile
Kunezinhlobonhlobo zezinhlobonhlobo zokuzivocavoca kwebha enezingqimba: ukudonsa ngokuhlukahluka okuhlukahlukene, ukusunduza, ukuphakamisa imilenze, ukuzuza kwamandla, nokunye okuningi. Ukuthola okulungile ngezinhloso zakho ngeke kube nzima. Ngosizo lwezakhiwo ezichazwe esihlokweni, uzothola ubukhulu bemisipha, uqine futhi uthuthukise ukukhululeka. Kodwa-ke, indlela yokusebenza nokungaguquguquki kubalulekile kuyo yonke into, futhi ukuqeqeshwa kubha evundlile enesisindo sakho akunjalo.
Esihlokweni, sizohlaziya ezinye zezinhlelo ezinhle kakhulu zokuqeqesha kubha evundlile, siphendule umbuzo wokuthi ungadala kanjani uhlelo ngalunye, futhi unikeze amathiphu nezincomo eziwusizo.
Izinzuzo zokuqeqeshwa
Ukuzivocavoca kubha evundlile nemigoqo ehambisanayo akuyona into eyenzekile esezinhliziyweni zokuqeqeshwa komzimba jikelele - ukuqina komzimba okujwayelekile. Amadoda afundiswa ukuqeqesha kubha evundlile kusukela ebuntwaneni: kokubili esikoleni nakunoma iyiphi ingxenye yezemidlalo. Ebuthweni nasemfundweni yokuzivocavoca eyunivesithi, lezi zivivinyo nazo azedlulwa. Kungani zilusizo futhi yiziphi izinzuzo zazo eziyinhloko?
- Ukutholakala nokusabalala. Kunemigoqo evundlile kuwo wonke amagceke: awudingi ukuchitha isikhathi ukufika endaweni yokuqeqesha. Emadolobheni amakhulu, kunezindawo zokuzivocavoca ezingaphezulu nangaphezulu ezihlome kahle ezinemigoqo evundlile yezindawo eziphakemeyo nobubanzi obuhlukahlukene, imigoqo, izindandatho, isitebhisi sokubamba, izintambo nezinye izinto zokusebenza. Konke lokhu kumahhala. Ungakwenza kube lula kakhulu - thenga noma uzenzele ibha evundlile futhi udlale imidlalo ngaphandle kokushiya ikhaya lakho.
- Izinhlobonhlobo zenqubo yokuqeqesha. Uma ucabanga ukuthi ukuqeqeshwa kubha evundlile kukhawulelwe ekudonselweni phezulu kuphela, wenza iphutha elikhulu. Ngokuqeqeshwa okuthile ngokomzimba, kubha evundlile ungasebenza cishe yonke imisipha yomzimba.
- Ukuphepha. Uma ulandela inqubo efanele yokuzivocavoca, ingozi yokulimala iyancishiswa. Imithetho ilula: ngesikhathi sokudonsa nokunye ukuvivinya umzimba, ungalibuyiseli ikhanda emuva kakhulu, ungazungezi umgogodla we-thoracic, futhi ungenzi ukunyakaza okuyindilinga ngamahlombe akho.
- Khulisa ubukhulu bemisipha namandla. Emugqeni ovundlile, kulula ukusebenzisa umgomo wokuqhubeka kwemithwalo, okuzokwenza ube mkhulu futhi uqine. Futhi, kusuka ekuqeqeshweni ngesisindo sakho, kuqiniswa imisipha nemisipha, okwandisa amandla amandla.
- Yonga isikhathi. Ukuqeqeshwa kubha evundlile akuthathi isikhathi esiningi. Imizuzu engama-25-30 yanele ukuqedela lonke inani lomsebenzi elihleliwe.
Umphumela omuhle emzimbeni
Kufakazelwe ukuthi ukulengiswa isikhathi eside emugqeni ovundlile ngaphandle kokusebenzisa imichilo yesihlakala kunciphisa i-hypertonicity kusuka kuma-extensors womgogodla, kuqinisa ukubamba, kuthuthukise ukuma futhi kunciphise ubungozi bokulimala emuva.
Umsebenzi oqhubekayo we-bodyweight uvumela imisipha ukuba inqobe ubuhlungu nokushiswa yimizwa emisipheni. Ukwenqaba kuza kamuva kakhulu. Ngokuhamba kwesikhathi, abagijimi bazivumelanisa nemithwalo enjalo, futhi ukuqeqeshwa kubha evundlile kulula kakhulu.
Phakathi kwezinye izinto, ukwenza ezemidlalo emoyeni omusha kunempilo kakhulu emzimbeni kunasejimini eminyene. Okuqukethwe okuphezulu komoya-mpilo kukhuthaza ukululama okusheshayo phakathi kwamasethi, kuthuthukisa uketshezi kwe-adipose tissue.
Izimo
Akubona bonke abadlali abazozuza ekuqeqesheni ibha enezingqimba. Kukholakala kabanzi ukuthi ukulengiswa kubha evundlile kunezici ezicishe kube yimangaliso futhi kusiza ngama-hernias kanye ne-protrusions. Ngeshwa, lokhu akunjalo neze.
Ngezinkinga ezinjalo ngomgogodla, akufanele uqeqeshe kubha evundlile nhlobo, ngoba isikhathi eside endaweni enwetshiwe singasibhebhethekisa isimo.
Ngaphambi kokuqala ukuzivocavoca ngokugcwele, qiniseka ukuthi uthintana nodokotela ofanelekayo. Kuphela uzophendula kahle umbuzo wokuthi ungayenza kanjani imidlalo futhi ungalimazi impilo yakho.
Akunconywa futhi ukuthi uzijwayeze ngemigoqo evundlile yalabo abasanda kuba ne-sprains noma i-ligament izinyembezi emahlombe noma endololwaneni. Ukulengiswa isikhathi eside kuzoholela ebuhlungwini, ikakhulukazi uma isisindo somzimba wakho singaphezu kwesilinganiso. Ubeka ingozi yokulimala okuphindayo.
Uhlelo lokuqala
Into yokuqala ama-newbies okudingeka ayenze ukufunda ukuthi ungadonsa kanjani ngobuchwepheshe ngendlela efanele. Ukudonsa akwenzeki nge-biceps nangephambili, kepha nge-latissimus dorsi. Lesi yisisekelo lapho konke okunye ukuvivinya umzimba kwakhelwe khona. Indlela elula yokwenza lokhu ukuzama ukuletha amahlombe ehlombe ndawonye njengoba uphakamisa umzimba phezulu. Awudingi ukujikisa.
Ukunyakaza kwe-traction uqobo kufanele kwenziwe hhayi ngenxa yohlobo oluthile lwethonya, kepha ngenxa yokucindezelwa kwemisipha ebanzi kakhulu emuva. Ukuzwa lokhu kuhamba kunzima impela, futhi imvamisa kuthatha isikhathi esingaphezu kwenyanga eyodwa yoqeqesho. Kepha uma ufunda ukwenza lokhu, umhlane wakho uzoqala ukukhula ngejubane elithandekayo. Enye indlela ukusebenzisa imichilo yamahlombe, ayasiza ukucisha izingalo.
Ngaphambi kokuqala izakhiwo, udinga ukwenza isivivinyo - uzikhiphe ngokubamba okubanzi ngenani eliphakeme lezikhathi. Uma ukwazile ukwenza ngaphezu kuka-5, weqa uhlelo lokuqala bese uqhubekela kwesesibili ngokushesha. Uma ukwazi ukukwenza izikhathi ezi-1-4, qala ngohlelo olulula lwamaviki ama-4 ukukhulisa inani lokudonswa:
| Isonto 1 | |
| Inani lezindlela | Inani lezimpinda |
| Usuku 1 | |
| 5 | 1, 1, 1, 1, okuphezulu |
| Usuku 2 | |
| 5 | 1, 1, 1, 1, okuphezulu |
| Usuku 3 | |
| 5 | 1, 2, 1, 1, okuphezulu |
| Isonto 2 | |
| Inani lezindlela | Inani lezimpinda |
| Usuku 1 | |
| 5 | 1, 2, 1, 1, okuphezulu |
| Usuku 2 | |
| 5 | 2, 2, 2, 1, okuphezulu |
| Usuku 3 | |
| 5 | 2, 2, 2, 2, okuphezulu |
| Isonto 3 | |
| Inani lezindlela | Inani lezimpinda |
| Usuku 1 | |
| 5 | 2, 3, 2, 2, okuphezulu |
| Usuku 2 | |
| 5 | 3, 4, 3, 3, okuphezulu |
| Usuku 3 | |
| 5 | 3, 4, 3, 3, okuphezulu |
| Isonto 4 | |
| Inani lezindlela | Inani lezimpinda |
| Usuku 1 | |
| 5 | 3, 4, 3, 3, okuphezulu |
| Usuku 2 | |
| 5 | 4, 5, 4, 4, esiphezulu |
| Usuku 3 | |
| 5 | 4, 5, 5, 5, okuphezulu |
Uhlelo lokuvundlisela ibha oluvundlile kulabo abakwazile ukwenza okungaphezulu kokudonsa okungu-5 lwenzelwe amaseshini ama-3 ngesonto. Okunye ukuzilolonga sekuvele kungezwe lapha. Ukuzivocavoca ngakunye kufushane ngokwanele, akukho ngaphezu kwemizuzu engama-30.
| UMsombuluko | ||
| Ukudonsa okudonsayo | 3x10-15 |  |
| Ukudonsa okuvundlile kubha ephansi | 3x10-12 |  |
| Ukudonsa okubanzi | 3x5-7 |  |
| Ukulenga kubha evundlile | 4x esiphezulu |  |
| NgoLwesithathu | ||
| Umlenze olengayo uphakamisa ibha | 3x8-10 |  © Makatserchyk - stock.adobe.com |
| "Ukusula" | 3x6-8 |  |
| Umshini wokulingisa waseFrance kubha ephansi | 4x10-15 |  |
| Ulenga kubha evundlile | 4x esiphezulu | |
| ULwesihlanu | ||
| Ukudonsa okudonsayo | 3x10-15 | |
| Ukudonsa ngemuva kwekhanda | 3x5-7 |  |
| Ukudonswa kwe-Grip Reverse Grip | 3x4-6 |  |
| Ulenga kubha evundlile | 4x esiphezulu | |
Ngokushesha nje lapho ungakwazi ukuqeda ngokuzikhandla lonke ivolumu yomsebenzi, qala ngokwandisa kancane inani lezimpinda nezindlela. Futhi, linganisa inqubekelaphambili yakho ngokuhlukile ekudonselweni phansi ngezikhathi ezithile, ngoba lokhu kuyisisekelo sakho konke ukuzivocavoca kubha evundlile. Uma ukwazi ukuqedela ama-reps angu-15 kalula nangokobuchwepheshe, sekuyisikhathi sokuqhubekela ekusebenzeni okunzima kwabadlali abanolwazi oluningi.
Enye inketho enhle yokwandisa umthwalo usebenzisa izisindo ezengeziwe. Ubhaka ogcwele okuthile okusindayo, njengezikhwama zesihlabathi noma amabhodlela amanzi, usebenza kahle lapha.
Uhlelo kubha evundlile yokuthola isisindo
Uma ungumdlali onolwazi futhi unomyalo omuhle wenqubo yakho konke ukuzivocavoca okuyisisekelo, khona-ke lolu hlelo lokuqeqesha ibha oluvundlile lolo lwakho. Ngokwenza, uzokwengeza isisindo semisipha ezandleni zakho, emuva nasemahlombe.
Uhlelo lokuvundulula ibha lokuvundulula lokuthola isisindo lwakhiwe ngokuzungeza ukunyakaza okuhlangene okubandakanya amaqembu emisipha emikhulu ngasikhathi sinye. Umsebenzi wenziwa ebangeni lokuphindaphinda kusuka ku-8 kuye ku-15. Ukusebenza okuthathu kuphela ngeviki, kepha okusele phakathi kwamasethi kufanele kube kuncane - ngale ndlela uzokwandisa ukujikeleza kwegazi kwemisipha esebenzayo, ngaphandle kwalokho ukukhula kwemisipha okungenakwenzeka.
| UMsombuluko | ||
| Ukudonsa okubanzi | 3x12 | |
| Ukuphuma kwamandla amabili | 3x6-8 |  |
| Ukudonsa okuhambisanayo | 3x8-10 |  |
| Ukudonsa okuvundlile kubha ephansi | 4x15 | |
| NgoLwesithathu | ||
| Ukudonsa ngemuva kwekhanda | 4x10 | |
| Ama-push-up kusuka kubha evundlile | 4x12-15 |  |
| Ukudonsa okuvundlile | 3x8 |  |
| Ukulenga ngakwesinye isandla | 3x okuphezulu |  |
| ULwesihlanu | ||
| Ukudonswa kwe-Grip Reverse Grip | 4x10-12 | |
| Umshini wokulingisa waseFrance kubha ephansi | 4x12-15 | |
| Iphakamisa imilenze eqonde ngqo esiphambanweni | 3x12 | © Makatserchyk - stock.adobe.com |
| Ukuphakama Kwamadolo Kuphakama | 3x15 |  © UJacob Lund - stock.adobe.com |
Njengoba ukwazi ukubona, ekuzivocavoca ngakunye, silayisha ngqo noma ngokungaqondile yonke imisipha eyinhloko yomongo. Le ndlela yokuqeqeshwa ayiholeli ekuqothulweni nhlobo, ngoba umthamo womsebenzi awulikhulu njengokuhlukaniswa kwezinsuku ezintathu ejimini. Imisipha inesikhathi sokululama ngokugcwele.
Ukugcina ukushuba kwenqubo yoqeqesho, zama ukuphumula kancane ngangokunokwenzeka phakathi kwamasethi womsebenzi - kungabi ngaphezu komzuzu owodwa. Uma inani lomsebenzi elishiwo lincane kakhulu kuwe, engeza amasethi ayi-1-2 kokuvivinya ngakunye futhi wandise inani lokuphindaphinda libe ngu-15. Ungasebenzisa futhi izinsimbi ezingeziwe.
Uhlelo lokusiza
Ngokuya ngengxenye yamandla, uhlelo lokuqeqesha kubha evundlile yokusiza alufani kakhulu nomsebenzi wobuningi. Kokubili siziqeqesha ebangeni eliphakathi le-rep (8 kuye ku-15) futhi senze izivivinyo ezifanayo. Leli inani elifanele hhayi nje kuphela ukuthola ubukhulu, kodwa futhi nokuligcina.
Umehluko omkhulu phakathi kwezindlela ezisethiwe nezomile ukondleka. Yiyo enquma ukuthi ngabe umgijimi uzokwakha imisipha noma ashise amanoni amaningi. Futhi ekomiseni, ungangeza i-cardio ngokusebenza okuhlukile: ukugijima, ukuhamba ngebhayisikili, njll.
Ukuze uthole ukushisa okwengeziwe kwekhalori ekuqeqesheni amandla, ezinye izivivinyo zeCrossFit ziyasiza:
| UMsombuluko | ||
| IBurpee ngokukhipha ngamandla kubha evundlile | 3x8-10 |  |
| Ukudonswa kwe-Grip Reverse Grip | 4x10-15 | |
| Umshini wokulingisa waseFrance owenziwe kubha ephansi | 4x12-15 | |
| Iphakamisa imilenze eqonde ngqo esiphambanweni | 3x12-15 | © Makatserchyk - stock.adobe.com |
| NgoLwesithathu | ||
| Ukudonsa okubanzi | 4x12-15 | |
| Ama-push-up kusuka kubha evundlile | 4x12-15 | |
| Ukudonsa okuhambisanayo | 4x15 | |
| "Ukusula" | 3x8-12 | |
| ULwesihlanu | ||
| Ukuphuma kwezandla ezimbili | 3x8-10 | |
| Ukudonsa okubanzi | 4x10-15 | |
| Umshini wokulingisa waseFrance kubha ephansi | 4x12-15 | |
| Ikhoneni elenga | 3x60-90 isekhondi |  © undrey - stock.adobe.com |
Ukuze uthole okuningi kulolu hlelo, kwenze kube ngumthetho ukuhlaba ikhefu lapho kufinywa khona phezulu lapho kudonswa (iphuzu le-amplitude). Imisipha isabela kahle kule nqubo, emuva ngokushesha kuba lukhuni ngokwengeziwe futhi kube namaqhubu. Sebenza ngokuqinile ngokuya ngemizwa. Lapho ama-lats eshubile kakhulu, cindezela amahlombe bese uzama ukuwalungisa. Uma wenza konke kahle, uzozwa into efana ne-cramp emisipha yakho ye-latissimus. Into esemqoka ngalesi sikhathi hhayi ukudlulisela umthwalo kuma-biceps nasezandleni zangaphambili.
Uma ufuna ukwandisa ukushuba kokuvivinya kwebha yakho okuvundlile ngenkathi ushisa amanoni, landela uhlelo olufanayo, kepha ngefomethi yokujikeleza eyindilinga. Lokhu kwenziwa kanjena: senza indlela eyodwa yokuphindaphinda okungu-10-15 kokuvivinya ngakunye ngaphandle kokuphumula. Lo mzuliswano owodwa. Ngemuva komzuliswano ngamunye, siphumula imizuzu emibili kuya kwemine. Kufanele kube nemijikelezo engu-3-6 isiyonke.
Ukulandelela ukuqhubeka kwemithwalo, khulisa kancane kancane inani lokuphindaphinda kumasethi. Isibonelo, yenza imizuliswano emithathu ye-10 reps kusethi ngayinye. Bese kuthi u-11, bese kuba ama-reps ayi-12 ... Uma ufinyelela ama-reps ayi-15, engeza umzuliswano owodwa bese uphinda futhi.
Ukuzivocavoca kwemisipha yangemuva kanye ne-abs
Uma imisipha yakho yangemuva isemuva kakhulu ekukhuleni, khona-ke uhlelo lokuqeqesha kubha evundlile yokuthuthukiswa kwemisipha yangemuva nabezindaba yilokho okudingayo. Lezi izivivinyo ezihamba phambili zokukhulisa emuva ngobubanzi, akukho lutho olusebenza ngempumelelo olungakasungulwa. Ngokwengeza ukwehluka okumbalwa kokudonsa okubanzi okudala, uzolungisa yonke imisipha yangemuva.
Futhi, ngosizo lwebha evundlile, ungaqeqesha ngokuphelele abezindaba. Vumelana, ukwenza izigaxa eziyisidina phansi noma kuma-simulators ezinhlangothini ezahlukene kuyisicefe. Ezimweni ezinjalo, ukulengiswa kwemilenze kuyasiza, kunezinombolo eziningi zokwahluka kwalokhu kuvivinya umzimba.
Kuzoba nokuzivocavoca okune ngesonto nje, amabili okuqala anzima, awesibili alula. Ngale ndlela uzokhathala kancane ngaphandle kokuyekethisa inqubekelaphambili yakho.
| UMsombuluko | ||
| Ukudonsa okubanzi | 5x10-15 | |
| Ukudonsa okuhambisanayo | 3x10-12 | |
| Ukudonswa kwe-Grip Reverse Grip | 3x10-12 | |
| Ukudonsa okuvundlile kubha ephansi | 4x15-20 | |
| NgoLwesibili | ||
| Iphakamisa imilenze eqonde ngqo esiphambanweni | 3x15 | © Makatserchyk - stock.adobe.com |
| "Ukusula" | 3x8-10 | |
| Okunye ukuphakama komlenze okulenga | 3x10-12 |  |
| Ukuphakama Kwamadolo Kuphakama | 3x10-12 | © UJacob Lund - stock.adobe.com |
| ULwesihlanu | ||
| Ukudonsa okuvundlile kubha ephansi | 4x12-15 | |
| Ukudonsa okubanzi | 3x8-10 | |
| NgoMgqibelo | ||
| Umlenze olengayo uyaphakama | 3x10 | © Makatserchyk - stock.adobe.com |
| Ukuphakama Kwamadolo Kuphakama | 3x10 | © UJacob Lund - stock.adobe.com |
Umsebenzi ngoMsombuluko nangoLwesibili ucishe uwuphinda kabili lowo wangoLwesihlanu nangoMgqibelo. Lokhu kuyadingeka ukukhulula i-psyche nemisipha ekusebenzeni kanzima. Uma ukwazi ukwenza ukusebenza kanzima okune ngesonto, akekho owenqabela ukwenza lokhu, kepha ukululama kuzodingeka kunakwe kakhulu.
Uhlelo lokuzivocavoca amandla
Uma inhloso yakho ukukhulisa amandla, uhlelo lokuqeqesha amandla luzokusiza.
Ukuzivocavoca okufana nokudonswa kwe-plyometric (ukuphakamisa izingalo zakho kusuka kubha nokushaya izandla), ukudonsa kwezingalo ezimbili nokudonsa ngezisindo ezengeziwe kuzokuqinisa kakhulu:
| UMsombuluko | ||
| Ukuphuma kwezandla ezimbili | 5x6-8 | |
| Ukudonswa okubanzi okunesisindo esingeziwe | 3x8-10 | |
| Buyisela emuva ukudonsa ngezisindo ezengeziwe | 3x8-10 | |
| NgoLwesithathu | ||
| Umshini wokulingisa waseFrance kubha ephansi | 4x8-12 | |
| Ukudonsa okuvundlile kubha ephansi | 4x15 | |
| "Ukusula" | 3x10 | |
| Iphakamisa imilenze eqonde ngqo esiphambanweni | 3x10-12 | © Makatserchyk - stock.adobe.com |
| ULwesihlanu | ||
| Ukuphuma kwezandla ezimbili | 5x6-8 | |
| Ukudonsa amathawula | 4x6-8 |  |
| Ukudonsa kwePlyometric | 3x8-10 |  |
| Ukudonsa okuhambisanayo okunesisindo esingeziwe | 3x8-10 | |
Sekukonke, kungakuhle ukuthi usebenze kathathu ngeviki, ngakunye okudinga ukuthi usebenze ngamandla ngenhloso ebangeni elincane lokuphindaphinda.
Donsela phezulu Amathiphu
Uma uziqeqesha ngokwezinhlelo ezingenhla, kepha ungaziboni izinguquko ezinkulu kwifomu lakho lomzimba, ungapheli amandla. Le mihlahlandlela izokusiza ukuthi ufinyelele amandla akho aphelele.
Ezicashile Technical
- Landela inqubo. Lapho wenza ukudonsa kubha, gxila emisipheni yangemuva, hhayi ezingalweni. Sebenzisa imichilo yesihlakala ukuze uzizwe kangcono ngokuncipha nokwelula kwama-lats. Zama ukwehlisa amahlombe akho phansi kancane, ukuze "ukhulule" imisipha ye-trapezius ne-rhomboid, futhi emuva kuzothola ukucindezeleka okwengeziwe.
- Uma ukubamba kwakho kusixhumanisi esibuthakathaka kuketanga lwakho, naka kakhulu ibha yokulenga. Ungasebenzisa izisindo ezengeziwe ngokulengisa i-kettlebell noma i-disc eketangeni ebhande lakho. Enye indlela ukusebenzisa ithawula. Ukulenga kuyo kukhulisa ngokuphelele amandla ezingalo zangaphambili. Futhi ungasonga ithawula uzungeze ibha ukuze ukwenze kube banzi ukuqinisa izandla zakho nokukhulisa amandla omunwe. Kunconywa ukusebenzisa ushoki, ngoba kuzoba mnandi kakhulu ukubamba ibha evundlile, futhi ukubamba akunakwenzeka ukukuyekisa.
- Cisha amandla e-inertia.Ungazikhohlisi - wonke ama-rep kufanele enziwe ngendlela elawulwayo. Zonke kufanele "zihlanzeke", akufanele uzishayise ngomzimba wakho wonke ukuze uzidonsele phezulu. Akuwenzi umqondo. Kungcono ukwenza ama-reps ambalwa, kepha ngobuchwepheshe okulungile, izinzuzo zizoba nkulu kakhulu.
- Zama ukugcina ijubane elifanayo lokuzivocavoca umzimba. Lokhu kwenza kube lula ukusebenzisa ukuxhumana kwe-neuromuscular futhi ugxile ekunwebeni nasekuvumelaneni imisipha. Lokhu kusebenza kukho konke ukuvivinya umzimba. Noma kunjalo, lokhu akusho ukuthi ngokushesha kungcono.
- Uma usaqala futhi uhlelo lokuqeqesha olukhonjiswe yithi lunzima kuwe, naka ukuzivocavoca umzimba okusizayo. Ukwenza izivivinyo zangemuva emabhuloki ejimini kuzokusiza ukuthi uqine futhi wenze ukudonsa kube lula kakhulu. Enye indlela ukusebenzisa usizo lomlingani. Mvumele akududuze kancane ngesikhathi sokudonsa, ngaleyo ndlela enze umsebenzi ube lula. Ngemuva kwesikhashana, uzokwazi ukuzidonsa ngokuthula. Inketho yesithathu ukwenza ukudonsa okungaphelele. Ngokuhamba kwesikhathi, uzongena kuma-biomechanics wokunyakaza futhi unganqoba kalula izindawo ezifile futhi wenze ukudonsela phezulu ku-amplitude ephelele. Inketho yokugcina ukudonsa ku-gravitron. Lo mshini omkhulu okusiza ukuthi unyuke usebenzisa i-counterweight, ukumelana kwawo okungashintshwa njengoba amandla ekhula.
- Buka indlela odla ngayo. Akwanele ukuthi imisipha ivuselele ukukhula ngokuqeqeshwa kwamandla; badinga izinsiza zokululama kanye ne-hypertrophy elandelayo. Ngakho-ke, udinga inqwaba yamakhalori, ukudla okwanele kwamaprotheni (cishe u-2 g ngekhilogremu ngayinye yesisindo somzimba) nama-carbohydrate ayinkimbinkimbi (kusuka ku-4 g ngekg).
Inqubo yokuqeqesha ukuphepha
- Qaphela lapho wenza ama-chin-ups. Abagijimi abaningi abanakho ukuguquguquka kokwenza lo msebenzi ngokufanele, okwenza amalunga nemisipha yehlombe ihlupheke. Cishe indaba efanayo ihlotshaniswa nokuzivocavoca umzimba okufanayo: umshini wokucindezela i-barbell ngemuva kwekhanda kanye nomugqa webhulokhi eqondile ngemuva kwekhanda.
- Uma uzizwa ungakhululekile ngenkathi wenza noma yikuphi ukuzivocavoca, yeka. Kungcono ukufaka lesi sici ngento ethokomele, kepha ngomthwalo emaqenjini afanayo emisipha.
- Khumbula ukwenza ukufudumala ngokuhlanganyela ngaphambi kokuqeqeshwa. Ukudonsa, ukudonsa, ukuphakamisa imilenze okulengayo kubandakanya cishe yonke imisipha yomongo, ngakho-ke ukufudumala kufanele kufaneleke. Xoxa ngokucophelela izandla nensimbi ejikelezayo ukuze unciphise ingozi yokulimala. Thatha amasethi amaningi wokugoba phambili ukuze welule kahle iqolo lakho eliphansi. Ungesabi ukuchitha imizuzu eyi-10-15 uzifudumeza - imisipha yakho, amalunga nemisipha kuzokubonga ngalokhu.
Futhi ekuphetheni, ithiphu eyodwa ebaluleke kakhulu: nquma ngemvamisa yomuntu ngamunye yokuqeqeshwa. Akufanele uqeqeshe nsuku zonke, ulethele umzimba ukukhathala nokukhathala. Lokhu kugcwele ukungadluli kuphela, kepha nokulimala. Izikhathi ze-3-4 ngesonto zizokwanela ukufeza noma iyiphi inhloso yezemidlalo.
