Ukudonsa kubha kungukuzivocavoca okuthuthukisa ngokuphelele imisipha ebanzi yangemuva. Njengayo yonke imigqa emi mpo, ikakhulukazi leyo eyenziwe ngokubamba okubanzi, ukudonsa phezulu kubha kukhulisa kakhulu ivolumu yomhlane wethu ongaphezulu ngobubanzi, okudala ukubonakala komsubathi kwezemidlalo. Ngaphandle kokudlanga kwayo emhlabeni wonke kanye nobulula obubonakalayo bezobuchwepheshe, lo msebenzi awunikwa wonke umuntu. Inqubo yokuqaliswa kwayo ayinazo izingibe zayo, okuzoxoxwa ngazo namhlanje kule ndatshana.
Yimiphi imisipha esebenza ukudonsa?
Okokuqala, ake sithole ukuthi imiphi imisipha esebenza lapho kudonswa kubha. Lo msebenzi ulayisha cishe yonke imisipha yangemuva, okuyi-latissimus, i-rhomboid, i-trapezius kanye ne-subscapularis muscle. Futhi, ingxenye yomthwalo iwela ezinhlokweni ezingemuva zemisipha ye-deltoid, i-biceps yezingalo, izingalo zangaphambili, imisipha yesisu nentamo.
Ngaphezu kwalokho, umthwalo futhi uwela emisipheni eminingi yokuzinzisa nemisipha, okuyiyona ebhekele amandla ethu okubamba. Kungalesi sizathu ukuthi ukudonswa nokulengiswa endaweni yokucima ukoma kufakiwe engxenyeni ephoqelekile yohlelo lokuqeqeshwa kwanoma iyiphi i-armwrestler, i-powerlifter, impi noma owela umnqamlezo.
Izinzuzo zokuzivocavoca umzimba
Ngokwenza njalo ukudonsa kubha, uzolayisha imisipha eminingi, uthuthukise ukuma kwakho, futhi uqinise ukubamba kwakho. Ngaphezu kwalokho, ukuvivinya umzimba kufaka ukulenga esimweni eseluliwe endaweni ephansi kakhulu ye-amplitude. Lokhu kudala ukwehla okuhle kakhulu kwamathambo omgogodla womlomo wesibeletho nowesifuba futhi kusebenza njengokuvikela okuhle kwezifo zohlelo lwe-musculoskeletal.
Ukubamba imizuzwana embalwa endaweni ephansi, ukhipha i-hypertonicity kusuka kuma-extensors womgogodla bese welula i-fascia yemisipha. Ngenxa yalokhu, ngokuhamba kwesikhathi, isitulo siyanyamalala, ukucindezela phakathi kwama-vertebrae kuyehla futhi ukuhamba kwentamo namahlombe kuyathuthuka.
Izinhlobo zokudonsa kubha
Kunezinhlobo eziningi zokudonswa kwebha. Ngezindlela eziningi, inqubo yokuzenza iyafana, kepha, nokho, kunomehluko othile.
Ukudonsa ibha ephezulu
Okuvame kakhulu ukudonsa ibha ephezulu okugcwele. Kepha akubona bonke abantu abasanda kuza kwezemidlalo abakuthola kulula lokhu kuvivinya umzimba. Kuthintwe ukunwetshwa okungajwayelekile kwayo yonke imisipha kanye ne-fascia yemisipha, ithoni yemisipha ephansi, ukubamba okubuthakathaka kanye ne-hypertonicity yemisipha engemuva engemuva, eqoqwe eminyakeni yokusebenza ehhovisi kanye nendlela yokuphila yokuhlala phansi. Ngakho-ke, kufanele uqale kahle indlela eyodwa elula yokuzidonsela phezulu: ukudonsa kusuka ku-hang ngenkathi ulele kubha ephansi.
Ukudonsa ibha okuphansi
Ukudonsa ibha okuphansi kuyindlela elula yokwazi inqubo elungile yokudonsa. Ukuze senze lokhu, sidinga ibha evundlile enekhono lokulungisa ukuphakama noma enye imishini efanayo (isibonelo, i-TRX-loops noma i-Olympic bar nama-squat racks). Yilungise cishe ezingeni lesifuba, ulethe imilenze yakho phambili kancane, kufanele igobeke kancane emadolweni. I-engela yokuthambekela komzimba kufanele ibe cishe ngama-degree angama-45, sihlala sizama ukugcina umqolo wethu uqondile, ukubuka kwethu kuqondiswe phambili. Lapho uqhubekisela phambili imilenze yakho phambili, ibanga lokunyakaza lizoba lide futhi nomthwalo owengeziwe ozotholwa yi-latissimus dorsi.
Lapho wenza ukudonsa ngenkathi ulele kubha ephansi, zama ukusebenza ngokugcwele ngangokunokwenzeka, uthinte ibha ngesifuba sakho futhi ubeke izibalo zakho ngokwezibalo phezulu kwe-amplitude. Esigabeni esingesihle sokunyakaza, zama ukwehla ngokunensa ngangokunokwenzeka - lokhu kuzolayisha imisipha yakho yangemuva kakhulu futhi namandla akho azokwanda.
Uma usuyazi kahle inqubo yokudonsa kusuka kulenga ngenkathi ulele kubha, qala ukuzama ukwenza ukudonsa kubha ephezulu. Kulungile uma izikhathi ezimbalwa zokuqala ungatholi impumelelo enkulu. Into esemqoka ukuzama ukwenza okuthe xaxa ngokuzivocavoca ngakunye kunalokho okuvelile kokulandelayo, intuthuko ngeke ithathe isikhathi eside.
Ukudonsa ngobubanzi obuhlukile bokubamba
Sincoma ukuthi uqale ngokubamba ngobubanzi behlombe - lokhu kuzokwenza kube lula kuwe ukuthi uzwe ukusikwa nokwelulwa kwemisipha ebanzi kakhulu emuva, kepha lapho-ke ungahluka ububanzi bokubamba kusuka emncane kakhulu kuye kubanzi kunezinga lehlombe. Lokhu kulayishwa okunama-engela amaningi kukuvumela ukuthi usebenze yonke imisipha yomzimba wakho. Ukuncipha kokubamba, lapho ama-biceps nengxenye engezansi yemisipha ebanzi ibandakanyeka emsebenzini, kubanzi, kulapho kusebenza khona ama-deltas angemuva kanye nemisipha ye-trapezius.
Amasu wokudonsa kubha
- Isikhundla sokuqala: hang on the bar, beka izandla zakho zibanzi kancane kunamahlombe akho. Ingemuva kufanele liqonde ngokuphelele, isilevu siphakanyiswe kancane. Bamba ibha ngokubamba okuvaliwe. Ukubambelela okuvulekile ngeke kukuvumele ukuthi ube sesimweni sokuma mpo isikhathi eside, ngaphandle kokulayisha ngokweqile imisipha ye-carpal.
- Qala ukulengisa ukudonsa kubha ephezulu. Senza ukunyakaza kokudonsela phezulu, ngenkathi sikhipha umoya ngasikhathi sinye. Ukunyakaza kufanele kwenziwe ngokuhamba kwama-blade. Ungazami ukuzidonsela phezulu ngamandla ama-biceps, ngoba i-latissimus dorsi iyiqembu lezicubu eliqine kakhulu. Okufanayo kusebenza ekunyakazeni okuhlukahlukene kokunyakazisa kwesifuba nemilenze - ukukopela okunjalo akuvunyelwe lapha. Sebenzisa imichilo yesihlakala ukukhulisa imisipha yakho yangemuva. Lokhu kuzosusa iningi lomthwalo kuma-biceps akho nasemikhondweni yakho yangaphambili. Zama ukugxila esimweni sezindololwane zakho. Kufanele "uwacindezele" phansi lapho uphakamisa umzimba - ngale ndlela umthwalo ku-latissimus dorsi uzobe mkhulu.
- Ukunyakaza kufanele kwenziwe ngobubanzi obugcwele. Ngaphezulu, isilevu kufanele sibe ngaphezu kwezinga lebha evundlile, futhi izindololwane kufanele zicindezelwe emzimbeni.
- Zehlise kahle lapho uhogela. Ngezansi, qondanisa ngokuphelele izingalo zakho bese uphumule imisipha yakho yangemuva. misa isikhashana umzuzwana owodwa, bese wenza okunye ukuphindaphinda.
Ungayithuthukisa kanjani imiphumela yakho yangasese?
Ngezansi kochungechunge olufushane lwamathiphu nezincomo ezisebenzayo, uma ucabangela, ungabona amaphuzu akho abuthakathaka ekudonsweni, uzenzele iziphetho ezifanele futhi unqobe izindawo eziphakeme zezemidlalo.
Ukuqinisa izandla nezingalo zangaphambili
Qinisa izandla zakho nezingalo zakho nezinye izivivinyo. Inani elikhulu lokuphindwaphindwa kokudonswa kubha akunakwenzeka ngaphandle kokubamba okuqinile nezingalo eziqinile. Yenza lezi zivivinyo ezilandelayo ukuze uthuthukise ukusebenza kwakho: ulenga kubha evundlile (enezisindo ezingeziwe noma ezinwetshiwe), ukudonsa amathawula, ukukhuphuka intambo ngaphandle kwemilenze, ukukhama i-expander, kanye nokuzivocavoca umzimba okunamandla okuqinisa imisipha yakho nemisipha yakho. Le nto isebenza ikakhulukazi kulabo abaye bathola ukulimala emgodini wezilonda noma we-carpal. Ngaphandle komsebenzi ofanele wokuqinisa, uzibeka engcupheni yokudala ukuphindeka kokulimala, ngoba imisipha kungenzeka ingakulungeli ukwenza umsebenzi onamandla wokuqinisa.
Ngokwengeziwe, qinisa imisipha yakho yangemuva nengalo. Uma usuvele uthole isisindo semisipha esikahle ngezinye izivivinyo zesisindo samahhala, ukuthola inani lokudonsela phezulu kuma-20-25 wokudonswa kusethi eyodwa akufanele kube nzima kakhulu.
Ukuhlanzeka kwendlela yokwenza
Nciphisa ukukopela lapho uhamba. Ungazikhohlisi: kusukela kokuthi wenze okuphindaphindwayo okumbalwa kokugcina, uxhuma umhlane wakho ongezansi nemilenze ukuze usebenze, ngeke ube namandla, futhi inani lokudonsa kahle ngobuchwepheshe ngendlela eyodwa ngeke lisuke phansi. Ngaphezu kwalokho, awunakuqiniseka ngo-100% ukuthi le ndlela "engcolile" yokwenza ukuvivinya umzimba ngeke iholele ekulimaleni nasekulahlekelweni kokusebenza.
Ukuze ufunde ukudonsa ngokuhlanzekile nangaphandle kokujeqeza, ukwenza ukudonsa udonga noma enye indawo emile eqondile kuyindlela enhle. Uzodinga udonga olubushelelezi, oluphansi noma umnyango: ulenga phezu kwawo ngezandla zakho bese uncika kuwo ngangokunokwenzeka ngesifuba, isisu nangaphambi kwamathanga akho. Ukunyakaza kuyaqhubeka nokuba nzima ngamandla okuxabana phakathi komzimba wakho nodonga. Umsebenzi wenziwa wedwa, cishe akukho ukukopela.
Izinhlobonhlobo zamasu wokubulawa
Ukuhlukahluka kuyisihluthulelo senqubekela phambili yoqeqesho engaguquguquki. Yenza ukudonsa ngokuhlukahluka okuningi ngangokunokwenzeka: ukubamba okubanzi noma okuncane, ukuqondisa noma ukuhlehlisa, ngaphandle nangaphandle kwezisindo. Ngenxa yomsebenzi onzima kangaka, uzoqinisa yonke imisipha yangemuva, futhi wandise amandla akho okukhuthazela.
Yenza ukulengiswa kokudonsa kubha ngezitayela ezahlukahlukene. Ngezikhathi ezithile kufanele ukwengeza okuhlukahlukene enqubeni yoqeqesho futhi ungadonsi phezulu kuphela ngesitayela sakudala, kepha futhi nakuhlobo oluthe xaxa "lwepompo", ngenxa yomsebenzi ohlukanisiwe wama-lats angemuva. Umsubathi akudingeki ukuthi azame ukufinyelela phezulu ngangokunokwenzeka futhi aqonde ngokuphelele endaweni engezansi, esebenza ku-amplitude elinganiselwe kangako, ungavumeli imisipha yangemuva iphumule umzuzwana, okwandisa kakhulu amandla abo kanye namandla okusebenza ezinhlotsheni eziningi zokuphindaphinda.
Izakhiwo zeCrossfit ezinokudonsa
| I-Infernal Duo | Yenza okuphindaphindwayo okungu-1 kuya koku-10 kwama-burpees kanye nesitebhisi. Masinyane ngemuva kwalokho, yenza iladi elingemuva, wehle kusuka kokuphindaphindeka okungu-10 kuye koku-1. |
| Amatika | Yenza izibhamu ezibulala abantu zakudala eziyi-15, abapholishi phansi abayi-12 abane-barbell, amabhokisi ayi-9 agxumayo, ama-pull-ups ayi-6 kubha kanye namandla amathathu ebha afika esifubeni asuka e-hang. Imizuliswano engu-5 kuphela. |
| Isiphepho | Gijimisa ama-2K, ama-25 wokudonsa ebhavini, ama-push-up angama-25 kusuka phansi, ama-push-up angama-25 emigoqweni engalingani, amasokisi angama-25 kuya kubha, ama-squats angama-25 anesisindo somzimba. Imizuliswano engu-5 kuphela. |
| I-kit-kat | Yenza ukudonsa okungu-60 kubha, ama-sit-up angama-60, ama-jerks ayi-15 webha, ama-kettlebell angama-30 ashwiba ngezandla zombili, ama-push-up angama-50 nokugijima okungu-2K. Kunemijikelezo emi-3 isiyonke. |
