Amaphaphu aseBulgaria - ukuzivocavoca kokusebenza kwemisipha yemilenze. Lokhu kuvivinya kwamukelwe abasubathi abaningi abangochwepheshe, ngoba kungasetshenziselwa ukulayisha cishe yonke imisipha yomlenze: ingaphambili lethanga, izinqe, imisipha kanye nama-adductors. Vele, ukuhluka ngakunye kunobuhlakani bayo bobuchwepheshe.
Lokhu kuvivinya kunconywa kubo bonke abasubathi abangaphikiswa nomthwalo we-axial emgogodleni, ngoba kungakusiza ukufezekisa impumelelo enkulu ekutholeni ubukhulu bemisipha.
Kulesi sihloko sizokutshela ukuthi ungayenza kanjani kahle imiphunga yaseBulgaria, lokho abakunikezayo nokuthi ungawashintsha kanjani.
Yimiphi imisipha esebenzayo?
Ngokuya ngesimo sonyawo, ibanga eliphakathi kwemilenze yangaphambili nangemuva, ukuphakama kwebhentshi lapho umlenze wangemuva utholakala khona, kanye ne-engeli yokuthambekela komzimba, izimpumu zaseBulgaria zibandakanya:
- ama-quadriceps;
- imisipha ekhazimulayo;
- ngemuva kwethanga;
- imisipha ye-adductor.
I-extensors yomgogodla kanye nezicubu zesisu zisebenza njengeziqinisa ekuhambeni.
Izinzuzo nobungozi bokuzivocavoca umzimba
Izinzuzo zamaphaphu aseBulgaria zisobala: kuwumsebenzi omuhle kakhulu wokuzivocavoca okuyinkimbinkimbi kwemisipha yomlenze. Kufanelekile kwabesilisa abafuna ukufeza imilenze yemisipha ethuthukisiwe namantombazane amancane afuna nje ukuzigcina esesimweni esihle futhi angazuzi ngokweqile.
Ukuhlaselwa kweBulgaria akulimazi kangako. Amacala ahlukanisiwe lapho abasubathi belimala ngenkathi bebenza bahlotshaniswa nokunganaki kwabo nokuzethemba ngokweqile.
Isizathu sokulimala kungaba: isisindo sokusebenza esikhulu ngokweqile, inqubo yokuzivocavoca engafanele, ukungabi bandla kokwelula ukusebenza okunethezekile.
Kodwa-ke, ungakhohlwa ukuthi ukuvivinya umzimba kuqukethe isici esithile somthwalo we-axial emgogodleni. Ngakho-ke, akufanele uqhutshwe lapha ngezisindo ezinkulu zokusebenza - ngale ndlela uzolayisha ngokweqile i-articular-ligamentous apparatus, esivele ikhathele izivivinyo eziyisisekelo. Abantu abebene-hernia ye-umbilical bayelulekwa ukuthi basebenzise ibhande lezemidlalo lapho benza imiphunga yaseBulgaria, njengakwezinye izivivinyo zomlenze.
Itheknoloji yokwenza imiphunga
Ake sihlolisise izinhlobo ezithile zokuhlaselwa kweBulgaria:
- nge-barbell;
- nge-dumbbells;
- nasemshinini kaSmith.
Zonke zenzeka ekuqeqesheni abasubathi abanezicubu zomlenze ezithuthukile.
Amaphaphu kaBarbell
Iziphuphu zeBargarian barbell zenziwa ngokulandelayo:
- Beka i-barbell emahlombe akho bese ume ngomhlane wakho phambili phambi kwebhentshi, ibhokisi lokugxuma, noma izinto ezifanayo. Ukuphakama kwe-projectile kufanele kube ngaphansi kwamadolo. Beka unyawo olulodwa ebhentshini. Ngokuqhubekayo umlenze wangaphambili ususwa ebhentshini, kulapho izintambo nama-glutes kuzosebenza kakhulu. Uma kufushane ibanga, kulapho i-quadriceps izolayishwa ngokwengeziwe. Uma ubeka umlenze wakho uqonde, khona-ke umthwalo uzowela ngaphambili kwethanga, uma uwuphendula ngama-degree angama-45 noma ngaphezulu, abazofaka ithanga nabo bazofakwa emsebenzini. Sigcina iqolo lethu liqonde mpo, zama ukungenzi ngisho ukugoba okuya phambili kancane. Ingemuva kufanele liqonde ngokuphelele, isifuba kufanele siphakamise kancane, ukubuka kubhekiswe phambili.
- Lunge ngonyawo lwakho lwangaphambili. Sisebenzisa umlenze ongemuva ukugcina ibhalansi. Ukunyakaza kokunyakaza kufanele kugcwale, endaweni ephansi sizama ukuthinta imisipha yethole nge-biceps yethanga. Lokhu kudinga ukwelulwa okuhle.
- Sibuyela endaweni yokuqala, sikhipha umoya. Ukuze singaphumuzi imisipha esebenzayo endaweni ephezulu, sizama ukunganwebeki idolo phezulu futhi singadluli amasentimitha wokugcina ama-5-10 we-amplitude. Ngakho-ke imisipha izophendula kangcono kakhulu ekulayisheni. Ngemuva kokwenza inombolo ehleliwe yokuphindaphinda ngomlenze owodwa, shintsha imilenze yakho.
- Into ebaluleke kakhulu kulokhu kuvivinya umzimba ukugcina isikhundla esifanelekile futhi ugxile emisipheni esebenzayo. Uma unyakaziswa ngapha nangapha ngenkathi uphakamisa, khona-ke isisindo sokusebenza sinzima kakhulu. Nciphisa isisindo futhi wandise ukuphindaphinda. Kumaphuphu e-barbell yaseBulgaria, kufanele usebenze okungenani ama-reps ayi-12 emlenzeni ngamunye.
Amaphaphu we-Dumbbell
Kunconywa amaphaphu aseBulgaria anama-dumbbell ngale ndlela elandelayo:
- Thatha ama-dumbbells bese ubeka umlenze owodwa ebhentshini. Ngokusebenza ngama-dumbbells, ungahambisa umthwalo emuva kwethanga. Ukuze wenze lokhu, udinga ukuletha ama-dumbbell phambili kancane bese ugoba, uncike phambili kancane. Lokhu kuzokhulisa ibanga lokunyakaza futhi kukuvumele ukuthi welule imicu ngaphezulu, njengalapho wenza iRomania Barbell Deadlift.
- Sizenzela ngokwethu ngendlela efanayo, ungakhohlwa ngokugoba okuqhubekayo okuhamba kancane. Kunconywa ukuthi wenze lo msebenzi ngama-barbells ukugwema ukulayisha ngokweqile imisipha yakho. Ukunyakaza uqobo lwayo kuqukethe okumbalwa: okokuqala senza ukugoba okuya phambili okuncane futhi "sinwebe" siye phambili ukwelula umhlane wethanga, bese kulapho-ke lapho siqala ukugoba idolo nokugogeka. Into esemqoka ukungazungezi umhlane wakho lapho ugoba phambili futhi ungazami ukuthatha isisindo esikhulu se-dumbbell.
- Ungenza amaphuphu aseBulgaria ngama-dumbbells futhi ngaphandle kokugoba phambili, ugcine iqolo lakho liqonde ngqo, njengamaphaphu ajwayelekile aseBulgaria ane-barbell. Noma kunjalo, kuzoba nzima kakhulu kuwe ukulinganisela lapho. Uma ufuna ukumpompa ama-quadriceps akho, khona-ke esikhundleni samaphaphu aseBulgaria anama-dumbbells, kungcono ukuhamba nezinsimbi ebhokisini noma ebhentshini, kulokhu kuzoba lula kakhulu kuwe ukugcina ibhalansi futhi ugxile emsebenzini wemisipha oyifunayo.
Izinsizwa zikaSmith
Okunye okwehlukile kwalokhu kuvivinya kungamaphaphu weBulgarian Smith. Zenziwa ngokulandelayo:
- Nquma ukuthi yiliphi iqembu lemisipha ofuna ukulilayisha kakhulu. Uma i-quadriceps, umlenze wangaphambili kufanele ubekwe ngqo ngaphansi kwebha, khona-ke umthwalo uzobhekisa inqwaba emise okwehla kwe-quadriceps. Lokhu kuyiqiniso ikakhulukazi kulabo bagijimi abanemilenze ekhuliswe ngokulinganayo futhi esimweni bayafana izaqathe. Ibhentshi libekwa cishe isigamu semitha phambi komshini. Uma ufuna ukusebenzisa imisipha eminingi ekhazimulayo, khona-ke siletha umlenze wangaphambili phambili kancane, bese sibeka ibhentshi cishe ngaphansi kwebha. Ububanzi bokunyakaza buzoba buncane, kepha izinqe zizoba ngaphansi kwengcindezi engapheli.
- Izimiso zobuchwepheshe ziyefana nakwezinye izinhlobo zamaphaphu aseBulgaria: donsa ngenkathi wehla, ukhiphe umoya ngenkathi uphakamisa. Izimpondo zeBulgaria eSmith zilungele ngoba awudingi ukunaka kakhulu isikhundla sangemuva futhi ungagxila ngokuphelele ekunciphiseni nasekululekeni kwamaqembu emisipha asebenzayo.
Ungakushintsha kanjani ukuhlaselwa kweBulgaria?
I-barbell yaseBulgaria noma i-dumbbell lunges izivivinyo ezinhle zokwakha isisindo semisipha emilenzeni yakho futhi uzinike isimo esilinganiselayo. Noma kunjalo, ayifanele wonke umuntu. Kungaba nzima kubantu abalimale eqakaleni nasezinyaweni ukulinganisela kahle ngomlenze ongemuva - kukhona ukungakhululeki kwemisipha.
Kuhle ukufaka lo msebenzi ngamaphaphu akudala - ama-biomechanics awo acishe afane. Futhi, isixazululo esihle bekungaba ukufaka esikhundleni sabo ukuhamba ebhentshini elinama-dumbbell noma nge-barbell namaphaphu nge-barbell ezinhlangothini. Futhi-ke, ungakhohlwa ngesisekelo.
Ama-squats asindayo, ukudlula emhlabeni, kanye nemishini yokunyathela imilenze yilokho okudingayo ukwakha imisipha. Ukuzivocavoca njengamaphaphu, ukugoba nokunwebeka kwemilenze ku-simulator noma izinhlobo ezahlukahlukene zokugxuma, kuphela "ukuqeda" imisipha esivele ikhathele ukunyakaza okuyisisekelo ukuze kudale ukucindezeleka okungathi sína ngokwengeziwe ngokukhula kwabo okuqhubekayo.
Izakhiwo zeCrossfit ezinokuvivinya umzimba
Ngezansi kukhona izakhiwo ezimbalwa ezisebenzayo ongazizama ekusebenzeni kwakho okulandelayo. Izakhiwo zenzelwe abasubathi abanolwazi, kungcono ukuthi abaqalayo abangazilungiselele bakhethe okuthile okulula.
