Ukuzivocavoca ngomlenze

Umshini wokucindezela umlenze wasepulatifomu ungatholakala cishe kuwo wonke amajimu ngoba umshini wokunyathelisa womlenze uwukuzivocavoca okuhle kokusebenzela imisipha yomlenze. Ingasetshenziswa zombili ngesikhathi sokuzuza kwemisipha nangesikhathi sokomisa ukunikeza ukukhululeka nencazelo yemisipha. Ngaphezu kwalokho, iyakwazi ukukhulisa ukuqina kokuqeqeshwa ngezikhathi ezithile futhi ngenxa yalesi sizathu isetshenziswa ngempumelelo kokubili ukuqina komzimba nokwakha umzimba, nasekuqeqesheni okusebenzayo.

Ngokuya ngesimo sezinyawo epulatifomu nobubanzi bokunyakaza, ngokucindezela umlenze ku-simulator, ungathola amaqembu ehlukene emisipha:

• ama-quadriceps;
• ngaphakathi nangemuva kwethanga;
• imisipha ekhazimulayo.

Vele, umshini wokucindezela ibhentshi emshinini ngeke ususe ngokuphelele i-barbell squats, kepha kusakha ukucindezeleka okukhulu emisipheni yakho. Ngokuya ngokululama okuseqophelweni eliphezulu, ukuphumula okuhle, ukulondolozwa kwesikhathi kwemithwalo kanye nokudla okufanele, lokhu kuzoholela ekutheni izicubu zomzimba zikhuphuke futhi kwandiswe izinkomba zamandla ezivivinyweni eziyisisekelo.

Ngemuva kokufunda le ndatshana, uzofunda ukuthi ungayenza kanjani imishini yokunyathelisa imilenze, ukuthi ungawusebenzisa kanjani lo msebenzi nokuthi ungakuthola kanjani ukukhuphuka okukhulu kwevolumu yemisipha ngawo.

Yimiphi imisipha esebenzayo?

Ngalo msebenzi, ungalayisha endaweni noma iliphi iqembu lemisipha emzimbeni ongezansi. Kufanele kuqondwe ukuthi lapho sibeka imilenze yethu ngokuncipha, kulapho i-quadriceps ibandakanyeka ngokwengeziwe emsebenzini.

Ukucindezela okuqondile

Ngaphezu kokucindezela okudala komlenze we-angle, kukhona nomshini wokumisa omile mpo. Ngomshini wokumisa omile mpo, ipulatifomu iqondaniswe ngqo nesimo somsubathi. Ukunyakaza kwenziwa nge-amplitude emfushane. Lokhu kuvumela ukuthi i-quadriceps engezansi (umsipha wezinyembezi) ilayishwe yodwa, ezokwengeza inqwaba ethangeni elingezansi, eduze kwedolo. ERussia, le simulator ayikakatholi ukusatshalaliswa okuningi, futhi ungakuthola kuphela kumaqembu wokuzivocavoca we-premium. Kodwa-ke, akukho okukuvimbela ukuthi wenze cishe okufanayo emshinini ojwayelekile kaSmith, ekwenzeni okujwayelekile udinga kuphela usizo lomlingani onolwazi ozovula futhi avale izindlela zokuphepha.

Cindezela okuvundlile

Kukhona nomshini wokucindezela umlenze ovundlile. Ukusebenza kule simulator, ukhulisa ibanga lokunyakaza ngamasentimitha amaningana. Lokhu yingqayizivele yale simulator: wenza umsebenzi omkhulu ngaphandle kokusebenzisa isisindo esikhulu. Futhi, le nketho yokuzivocavoca isebenza kahle ekhanda le-lateral le-quadriceps, okwenza ithanga libukeke likhulu futhi libe nemisipha eyengeziwe.

Kuzo zonke lezi zinguquko, izibilini nezinsimbi zomgogodla zisebenza njengeziqinisi. Ngaphandle kwemisipha eqinile yangemuva nengqimba, akunakwenzeka ukuthi ngobuchwepheshe wenze kahle umshini wokunyathelisa onesisindo esifanele. Futhi, umshini wokucindezela umlenze muhle ngokusebenzela imisipha yethole. Inqubo yokuzivocavoca ifana ncamashi ne-block block yokusebenza kwamathole ngenkathi imile, lapho umgijimi ahlala ku-roller nama-trapezoids. Akukho mehluko okhethekile phakathi kwalezi zivivinyo ezimbili, khetha inketho elula kuwe ukuthi uyenze.

Izinzuzo nobungozi bokuzivocavoca umzimba

Umshini wokucindezela umlenze ku-simulator ukuzivocavoca kwesibili ngemuva kwe-squat yakudala ene-barbell yokwakha imilenze eqinile futhi emikhulu. Ngosizo lwayo, ungathuthukisa ngokuphelele imisipha yemilenze ngaphandle kokudala umthwalo we-axial owedlulele emgogodleni womlomo wesibeletho nowesifuba.

Zuza

Kulula kakhulu kubagijimi abaningi ukugxila emsebenzini womlenze lapho benza imishini yokunyathela imilenze kunokwenza emuva noma emahlombe. Sonke sikhumbula kahle ukuthi ukuxhumana okuthuthukile kwe-neuromuscular kumane nje kuyadingeka ekukhuleni kwemisipha nasekuqhubekeni kwezinkomba zamandla. Ngakho-ke, ukwenza imisipha ithoni futhi uthole ubukhulu bemisipha, umshini wokunyathelisa umlenze uphelele. Vele, izigaxa eziyisisekelo ezisindayo zibaluleke kakhulu kulokhu, futhi akufanele ukhohlwe ngakho. Ikakhulukazi uma usaqala futhi okuza kuqala kwakho ukudala uhlobo oluthile lwesisekelo samandla ekunyakazeni okuyisisekelo kwama-weight weight. Ngaphandle kwalokhu, kuzoba nzima kakhulu ukuqhubeka. Ngokuhlala ngokweqile, sikhulisa ama-hormone futhi sibeka izidingo zokuthuthuka. Ngokwenza lo msebenzi, siqala "ukugaya" lokho esikucelile ama-squats.

Ukunikeza ukukhululeka kwezicubu zomlenze nokuqina, abasubathi abanolwazi bangelulekwa ukuthi benze umshini wokunyathelisa womlenze ochungechungeni oluphakeme nezinye izivivinyo. Isibonelo, ama-squats, ama-barbell lunges, nokuhlala phansi kwemilenze. Umthwalo onzima kangako kuma-quadriceps uzoholela kupompo eliqine kakhulu, elizokuvumela ukuthi ube nemilenze evelele futhi ethuthuke kahle noma ngabe izinga lamafutha omzimba lidlula i-12-15%.

Ingozi yokulimala

Okungenzeka ukuthi umshini womshini womlenze ungenye yezivivinyo ezihlukumeza kakhulu ongazenza ejimini. Mhlawumbe ingafakwa ngokulingana neziqhumane kanye nezikwele ezine-barbell. Kodwa-ke, lo mbuzo uhlobene ngqo nenqubo yokwenza ukuzivocavoca kanye nokuzimisela ngokweqile komsubathi.

Abasubathi abaningi benza ukuzivocavoca ngale ndlela elandelayo: hang isisindo esikhulu (kusuka ku-500 kg nangaphezulu) bese wenza okuphindaphindwayo okungu-3-5 nge-amplitude engekho ngaphezu kwamasentimitha ayi-15. Khumbula, mhlawumbe ukubonile lokhu kaningi. Akunasimo lapho kufanele wenze lokhu. Ngokuhamba kwesikhathi, le ndlela yokuqeqeshwa kwamandla izokuholela ekulimaleni kanzima, futhi ubeka engcupheni yokuphela kwezemidlalo unomphela.

Emshinini wokucindezela umlenze, umuzwa wokusebenza kwemisipha ubaluleke kakhulu kithi. Ukusebenza ebangeni elincane kangaka lokuphindaphinda, lokhu akunakwenzeka ukukufeza - ukwehluleka kuzoshesha ngokushesha kunokuba uzuze ukujikeleza kwegazi emisipheni. Ngaphezu kwalokho, ekucindezelweni komlenze, ubukhulu bokunyakaza bubalulekile kithi, futhi la masentimitha ayi-10-15 ngokusobala akwanele. Imilenze kufanele yehliswe ibe phansi njengoba unamamaki okwelula ngokwanele, ngaphandle kokuphakamisa umsila kusuka kusimulator.

Isisindo sokusebenza ngobuhlanya asidingeki nalapha. Sebenza ngesisindo ongasenza ama-reps ayi-10 noma ngaphezulu. Uma usuvele ungumgijimi ongumakadebona futhi ngokomthetho uyakwazi ukwenza imishini esindayo yemilenze, sebenzisa ukugoqwa kwamadolo ukunciphisa ubungozi bokulimala emigudwini yakho yamadolo.

Izimo zokuqalisa ukusebenza

Kunezimo eziningana lapho kufanele ukwenqaba ukusebenzisa ukuzivocavoca ngesikhathi sokuqeqeshwa:

• Lokhu kuvivinya akunconywa kubasubathi abaye bathola ukulimala kwamalunga emigqa kanye nemisipha. Ukusebenza kule trajectory, futhi nangesisindo esiningi, kungaholela ekuphindeni kokulimala kanye nezinkinga ezinkulu.
• Ngaphezu kwalokho, umshini wokunyathelisa womlenze ubeka ingcindezi emgogodleni we-lumbar. Ayinamandla njengama-squats nokubulawa kwabantu, kepha yanele nje ukwenza izinkinga zakho zibe zimbi kakhulu. Ngakho-ke, umthwalo onjalo akufanele wenzelwe abagijimi abane-hernias noma ama-protrusions emgogodleni we-lumbar.
• Nge-scoliosis, i-Lordosis noma i-kyphosis - lo msebenzi ungenziwa, kepha ngokulinganisela, ngezisindo ezilula nangaphansi kokuqondiswa okuqhubekayo komfundisi wokuqina. Kunconywa ukusebenzisa ibhande lezemidlalo ukukhulula ingcindezi ethile emuva engezansi. Kodwa-ke, ungayiqinisi kakhulu - ngesikhathi sokucindezela umlenze, sidinga ukuphefumula okungajwayelekile noma okungavinjelwe.

I-arsenal yokuzivocavoca emlenzeni inkulu ngokwanele, ngakho-ke kuhlale kunokuthile okuzongena esikhundleni sokucindezela umlenze. Uma, ngenxa yezizathu eziningi zezokwelapha, lokhu kuvivinya umzimba kuyaphikiswa kuwe, kufake esikhundleni sokwahlukahluka okuhlukahlukene kwamaphuphu e-barbell ne-dumbbell, i-hack squat, noma i-Jefferson deadlift. Umthwalo we-axial emgogodleni we-lumbar kulezi zivivinyo uphansi kakhulu, futhi ungagxila ekupompozeni kwekhwalithi ephezulu yemisipha yomlenze ngokufanayo.

Izinketho zokucindezela umlenze

Kunezinhlobo ezintathu zezilingisi zalo msebenzi:

1. ekhoneni;
2. mpo;
3. evundlile.

Ukucindezela kwebhentshi

Umshini wokucindezela umlenze we-angle ungomunye wemishini ejwayelekile kuwo wonke amakilabhu okuzivocavoca emhlabeni. Ngesikhathi sokubulawa, i-engeli phakathi kwesiqu somsubathi nesikhulumi icishe ibe ngama-degree angama-45. Lokhu kukuvumela ukuthi usebenze endaweni eyi-amplitude enkulu ngokwanele futhi usebenzise isisindo esikhulu sezisindo.
Ezinye izinhlobo ezimbili zemishini yokulingisa imilenze azikatholi ukusatshalaliswa okufanele ezinkundleni zokuzivocavoca zaseRussia. Kuyadabukisa, ngoba ngosizo lwabo ungakwazi ukwehlukanisa ngokuphelele umthwalo futhi wenze imisipha yomlenze isebenze kuma-engeli amasha, okuzoholela enqubekelweni enkulu kakhulu.

Ukuma umlenze ucindezela

Ubuhle bokucindezela umlenze omile ngukuthi i-vector yokunyakaza iyashintsha ngokuyisisekelo. Amadolo awehli aye emahlombe, kepha aye esiswini. Lokhu kwenza kube lula ngathi ukuthi sigxile kuma-quadriceps, ikakhulukazi lapho sisebenzisa ukuma okuncane okuhambisanayo. Akunconyelwe ukwenza ukuhlukahluka komshini wokucindezela we-glute noma we-hamstring emshinini wokunyathela mpo. Ukwengamela okuncane kwezobuchwepheshe kuzoholela ekutheni i-coccyx isontwe futhi iphakanyiswe. Lesi sikhundla sangemuva ongezansi ngesikhathi sokuzivocavoca amandla sihlukumeza kakhulu.

Umqeqeshi ovundlile

Umshini wokucindezela umlenze ovundlile uyisilwane esingavamile kakhulu. Kepha kuyathandeka futhi kuyasebenza. Isihlalo nebhentshi kusendizeni eyodwa, cishe akukho ukuthambekela. Lokhu kukhulisa kakhulu ububanzi bokunyakaza. Eminye imishini yokuzivocavoca ikusiza ukuthi ungeze amanye amasentimitha ayi-10-15! Ekuqaleni, kungavela ukuthi awukho umehluko ophawulekayo, kepha lawa masentimitha angeziwe enza umsebenzi ube nzima kakhulu, njengoba kuvela "izindawo eziyimpumputhe" ezintsha. Futhi isisindo esisebenzayo sincishiswa ngokushesha cishe ngekota. Imisipha iqala nje ukudabuka kusuka ekupompeni okunamandla kakhulu.

Layisha ukuhluka

Umthwalo ngesikhathi sokucindezela umlenze ungahluka ngezindlela ezahlukahlukene zokusetha imilenze.

1. Sifaka izinyawo zethu ngokulingana nangokuncanyana - umshini wokunyathelisa womlenze uphenduka ukuzivocavoca okuqhelile kwe-quadriceps, ama-adductors ethanga nezinqe ayayeka ukubamba iqhaza kulo mnyakazo.
2. Uma ubeka izinyawo zakho ezansi impela kwepulatifomu, khona-ke sizokhulisa ibanga lokunyakaza, futhi ama-quadriceps azokwenza umsebenzi omningi.
3. Uma uphendukisa izinyawo zakho ngaphandle ngama-degree angama-45 bese ubeka imilenze yakho ibanzi, umshini wokucindezela umlenze uzolayisha ithanga langaphakathi, imisipha kanye ne-glutes.
4. Lapho ucindezela imilenze yezinqa, imilenze, kunalokho, kufanele ibekwe phezulu impela kwesikhulumi. Ukugcwaliswa kwegazi nokuzwa okushisayo kuqinisekisiwe.

Sebenzisa izinketho ezahlukahlukene futhi ungakhohlwa ngemigomo yokufakwa kwesikhathi kokulayisha. Ngemuva kwalokho uzothola imisipha yomlenze ekhuliswe ngokulingana nangokuhle.

Indlela yokuzivocavoca umzimba

Kungakhathalekile ukuthi yiluphi uhlobo lomsebenzi owenzayo, imigomo eyisisekelo kanye nobuchule bokwenza lo msebenzi kuhlala kufana, ngakho-ke sizokutshela imithetho ejwayelekile kuzo zonke izinketho zokuthi ungakwenza kanjani ukucindezela imilenze:

1. Sitholakala kumshini wokucindezela umlenze. Umhlane kufanele ucwecwe ngokuphelele, ikakhulukazi esifundeni se-lumbar.
2. Imilenze yethu siyibeka engela elifanele. Phakamisa ipulatifomu ekwandiseni okugcwele kwamadolo bese uvula indlela yokuphepha. Izandla zibambelela ngokuqinile kwizibambo ezinhlangothini zesimulator.
3. Ukuthatha umoya, yehlisa ipulatifomu phansi. Sonke isisindo sisezithendeni, sizama ukungadluliseli amandla adonsela phansi engxenyeni engaphambili, ngaphandle kwalokho uzolahlekelwa masinyane ekulawuleni ukunyakaza. Isigaba esibi sokunyakaza sibaluleke kakhulu ekusebenzeni kwemisipha futhi ukuze ungalimali. Kubaluleke kakhulu ukuqapha ukuma kwamadolo ngenkathi wehlisa ipulatifomu phansi: akufanele igoqe ngaphakathi.
4. Wehlisa ipulatifomu ngokujula ngangokunokwenzeka. Vele, ngaphakathi kwemingcele efanelekile, akufanele kube khona ubuhlungu noma ukungaphatheki kahle. Umhlane ongezansi nawo akufanele uphume kusimulator endaweni ephansi kakhulu.
5. Ngaphandle kokuma isikhashana ezansi, siqala ukukhama ipulatifomu phezulu. Ngasikhathi sinye, sikhipha kakhulu umoya. Akudingekile ukukhulisa ipulatifomu ngokuphelele, kungcono ukungalethi ukunyakaza kuphele ngamasentimitha amahlanu. Ngakho-ke imisipha ngeke ibe nesikhathi sokuphumula, futhi ukusebenza kwendlela kuzokwanda kusuka kulokhu. Ngaphezu kwalokho, ukuqondisa ngokuphelele amadolo akho endaweni ephezulu, futhi noma ngabe usebenza ngezisindo ezinkulu, kungaba yingozi kakhulu. Kunezikhathi lapho imilenze imane ingasukumi futhi igobele kolunye uhlangothi. Kuyivelakancane kakhulu, kepha kuyenzeka. Ngasikhathi sinye, ipulatifomu iwela ngqo kumsubathi.

Izakhiwo zokuqeqesha zeCrossfit

Ngezansi kunohlu oluncane lwezakhiwo ezisebenzayo, isikhungo salo esinikezwa ukuzivocavoca kwethu kwanamuhla. Isetshenziswa ikakhulukazi ukukhulisa ukuqina kwenqubo yoqeqesho ngisho nangaphezulu. Vumelana, umshini wokunyathelisa onyawo akulula ukuzivocavoca kukodwa. Futhi ukukwenza ngokubambisana nokunye ukunyakaza, futhi ngaphandle kokuphumula, kuyisivivinyo esibi kubasubathi abanamandla emzimbeni nasemoyeni.

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