Ukugoba ngaphezulu komugqa ukuvivinya umzimba okwenzelwe ukuqinisa imisipha yomhlane ongaphezulu. Njengazo zonke ezinye izinduku ezivundlile, ikhulisa ubukhulu bangemuva, ngenxa yokuthi ivolumu ebonakalayo nobukhulu besigaxa sakho busethwe. Ngaphezu kokukhulisa isisindo semisipha, ukudonsa ibha kuya ebhande kusiza ukukhulisa amandla kokuzivocavoca okunzima okuhlangene. Ama-powerlifters amaningi anolwazi abheka umugqa we-barbell ogobile njengowusizo oluphambili noluyinhloko olusizayo lwe-deadlift enamandla futhi unaka ngokukhethekile ukukhula kwayo.
Ziyini izinzuzo zokwenza lo msebenzi?
Ukwakha isifuba semisipha yangempela akunakwenzeka ngaphandle kokwenza imigqa eyisisekelo esindayo enezingqimba enezisindo zamahhala. Ngakho-ke, izinzuzo zemigqa ye-barbell egobile yokwandisa isisindo somzimba zicacile. I-vector yokunyakaza ifana nomugqa ogobile we-dumbbell. Sikukwazisa ukuthi uzame ukukhetha okukodwa kwalezi zivivinyo lapho uzwa khona ukungezwani okuphezulu emisipheni ebanzi yangemuva. Lokhu kuzoba yisisekelo sohlelo lwakho lokuzivocavoca emuva.
Ngokushintsha ukubamba (phambili noma emuva, okubanzi noma okuncane) kanye ne-engeli yomzimba, ungasebenza yonke imisipha yakho yangemuva ngalesi sivivinyo esisodwa. Ngeza imigqa embalwa emile mpo, ukubulawa kwabantu, kanye nama-dumbbell noma ama-barbell shrugs ekusebenzeni kwakho futhi lokho kungaphezu kokwanele kokuzivocavoca okugcwele okugcwele.
Ukungafani kokubulawa kwabantu
Njengoba ezemidlalo zenzelwe ukuqinisa, hhayi ukubukela phansi ezempilo, kucatshangelwa ukuphikisana okumbalwa okukhona kokwenza i-barbell deadlift ekuthambekeni:
Ukuvivinya umzimba akunconyelwe abasubathi abasafufusa.
Ilungile futhi iphephile empilweni yohlelo lwethu lwe-musculoskeletal, ukwenza umugqa we-barbell ku-incline kudinga okokuqina okuqinile komgogodla kanye nezicubu zomgogodla, abaqalayo abangakwazi ukuziqhayisa ngazo. Okokuqala, kungcono ukuthi benze izivivinyo ezihlukanisiwe ezilula ukuze baqinise wonke amaqembu emisipha yomzimba, bathuthukise isisekelo esithile samandla, bafunde ukuthi bazizwa kanjani ukusikwa nokwelulwa kwesisipha esithile. Kungemva kwalokho kuphela lapho ungaqala khona ukwenza umugqa we-barbell uthambekele ngesisindo esincane sokusebenza.
Uma unezinkinga emuva
Isikhundla somzimba phakathi nalokhu kuvivinya umzimba akuyona ngokwemvelo emzimbeni wethu, ngoba umthwalo oqinile we-axial wenziwa emgogodleni we-lumbar kanye nengcindezi yangaphakathi nesisu iyanda. Ngalesi sizathu, abasubathi abanezifo zomgogodla noma uhlelo lwe-musculoskeletal kufanele basondele ngokuqapha okukhulu ekwenzeni i-barbell donsa ibhande emthambekeni.
Ukuba khona kwe-hernia ye-umbilical
Futhi, ukuqaliswa kwalolu hlobo lokudonswa kuyaphikiswa kubasubathi abane-hernia ye-umbilical. Kulesi simo, kungcono ukufaka lo msebenzi esikhundleni esifanayo, kodwa ngomthwalo we-axial ophansi. Umphumela oyifunayo uzoba nzima kakhulu ukufeza, kepha ngeke ukhulise ukulimala okukhona futhi ugcine impilo ende yezemidlalo.
Yimiphi imisipha esebenzayo?
Ake sibhekisise ukuthi yimaphi amaqembu emisipha asebenza lapho enza imigqa ye-barbell egobile. Imisipha eyinhloko lapho umthwalo onamandla uqondiswe khona ngesikhathi sokuzivocavoca yile:
- latissimus dorsi;
- i-trapezoidal;
- imisipha ye-rhomboid yangemuva.
Umthwalo owengeziwe uthwalwa yi-biceps, izingalo zangaphambili, imisipha yesisu, ama-extensors womgogodla kanye nezinqwaba ezingemuva zemisipha ye-deltoid.
Izinketho zokuzivocavoca umzimba
Ngokuya ngokuthi iyiphi ingxenye yamaloli ofuna ukugcizelela umthwalo kuyo, ukudonsa kwe-barbell okugoqiwe kungenziwa ngezindlela ezihlukile. Phakathi kwezinto eziphumelela kakhulu nezijwayelekile kukhona okulandelayo:
- i-barbell eqondile yokubamba;
- ukuguqula ukubamba kwe-barbell;
- i-barbell eqhumayo ifakwe emthambekeni;
- umugqa we-barbell emshinini kaSmith;
- i-barbell deadlift ilele isisu ebhentshini;
- i-barbell idonsela esifubeni.
Irowu kanye Ukubuyela emuva
Irowu yokubamba eqondile yokubamba ilayisha wonke ama-lats futhi iyithuluzi eliyinhloko lokwakha umqolo obanzi futhi ovelele.
Ukubamba okuguqukayo okugoqelwe phezu kwe-barbell kudonsa umthwalo omningi engxenyeni engezansi ye-latissimus dorsi, ngenxa yokuthi imisipha yangemuva iya ngokugqama futhi ilingane. Yilokhu kwehlukahlukana komugqa ogobekile odala umumo omise okwe-V osukelwa iningi labantu abaya ejimini.
Ukuqhuma kwe-barbell okugoqekile
I-Explosive Bent-over Barbell Row - Ivektha yokunyakaza icishe ifane nomugqa ovamile we-barbell, kepha ngemuva kokuphindaphinda ngakunye kufanele sibuyisele ibha phansi futhi sime isikhashana umzuzwana owodwa kuya kwemibili. Ungasebenza nganoma yikuphi ukubambelela okukulungele. Lokhu kuzivocavoca kuhle kakhulu ekuthuthukiseni amandla wokuqhuma kuyo yonke imisipha yomzimba wakho futhi yandisa amandla akho okubamba. Kufanele yenziwe ngesisindo esilinganisiwe, ngaphandle kokusebenzisa ibhande lezemidlalo nezintambo zamahlombe.
USmith Machine Row
I-Smith Machine Bent Over Row ikuvumela ukuthi ugxile kangcono ekunciphiseni okuphezulu kwemisipha yakho yangemuva. Ngenxa yekhefu elincane kanye "nokukhama" kwemisipha esebenzayo endaweni ephezulu, ngokubukeka emuva kuba nobunzima futhi kusetshenzwe.
UBarbell Rows ulele ebhentshini
Umugqa we-barbell ebhentshini wukuzivocavoca okuthe xaxa kwemisipha yangemuva, emele uhlobo lomugqa we-T-bar ngokugcizelela esiswini. Kungenziwa ebhentshini enezingqimba noma ethambekele. Kulokuzivocavoca, akukho mthwalo we-axial emgogodleni, ngakho-ke kungenziwa ngabasubathi abanokuphikisana kwezokwelapha kokwenza i-barbell noma i-dumbbell deadlift ekuthambekeni.
Umugqa oya esifubeni
Umugqa we-barbell othambekele esifubeni ushintsha iningi lomthwalo ezinqwabeni ezingemuva zemisipha ye-deltoid nangemuva kwe-trapezium, kuyilapho i-latissimus dorsi isebenza njengohlobo lomsizi ekunyakazeni. Kunconywa ukwenza lo msebenzi ngesisindo esincane sokusebenza bese uzama ukugxila ngangokunokwenzeka ekunciphiseni kwemisipha esiyidingayo. Khumbula ukuthi i-mid and back delts ithanda umsebenzi wokuhlukanisa wedwa, izinsimbi ezikhanyayo kanye nokuphakama okuphezulu.
Indlela yokuzivocavoca umzimba
I-100% yenqubekela phambili yakho kwezemidlalo incike ekutheni uyilandela kangakanani inqubo elungile yokwenza lo msebenzi. Iqiniso ngukuthi ukudonsa ibha ngakuwe ngenkathi umile kuthambekele kuyindaba elula, kepha uma ufuna ngempela ukwakha iqolo elinamandla futhi eliqinile, naka ngokukhethekile indlela yokwenza i-barbell deadlift nokuthi ungakwenza kanjani lo msebenzi ngokukhiqiza okuphezulu.
Ake sihambe ngensimbi yesinyathelo ngesinyathelo.
Isikhundla sokuqala
Susa ibha kusuka kuma-rack noma uyiphakamise phansi. Ukusetshenziswa kwamabhande esihlakaleni kuyanconywa. Lokhu kuzokusiza ukuthi ubeke ukucindezeleka okuncane emisipheni yengalo yakho futhi ugxile kangcono ekutholeni ama-lats akho. Thatha ukubamba ngokuya ngezinjongo zakho. Ukubamba okuqonde ngqo kwehlombe ngaphandle noma ukulayida kubanzi kulayishe yonke indawo yama-lats, kuyilapho ukubambelela okuncane kuncane kunobubanzi behlombe kusebenza phansi kwama-lats ngokuzihlukanisa ngokwengeziwe. Ibhande lezemidlalo kufanele lisetshenziswe kuphela kumasethi womsebenzi onzima impela.
Ukukhetha i-engeli yesifutho
Ukugcina umhlane wakho uqonde, ncika emuva kancane ukuze ubandakanye ama-extensors womgogodla. Ukuzinza kwesikhundla sakho kuncike kuthoni yezikhulisi zomgogodla. Jika phambili uye engeli oyifunayo. I-engela yokuthambekela iba nkulu, ibanga lokunyakaza likhula kakhulu, kepha kulukhuni kakhulu ukulandela isimo esifanele somzimba. Incazelo yegolide icishe ibe ngama-degree angama-45. Ngakho-ke uzosebenza nge-amplitude eyanele ukwenza imisipha yangemuva, futhi kuzoba lula kakhulu ukugcina ibhalansi.
Ukuphakamisa ibha
Qala ukuphakamisa i-barbell. Kufanele yenziwe kancane ku-arc: endaweni engezansi, ibha ilenga cishe ngaphansi kwesifuba, endaweni ephezulu sizama ukuyicindezela esiswini esingezansi. Isigaba esihle sokunyakaza kufanele sihambisane nokuphefumula. Yenza ukunyakaza ngokushelela. Ukuhlushwa kwengqondo okugcwele kuyadingeka ekunwebeni nasekutholeni imisipha yokusebenza. Zama ukusebenza ngokuletha amahlombe ehlombe ndawonye kunokugoba izindololwane zakho. Uma ungeke ukwazi ukulawula ukunyakaza noma uzwe ukuthi umsebenzi omningi wenziwa ngama-biceps, nciphisa isisindo sakho sokusebenza nomsebenzi, ume isikhashana lapho kuhlangana khona ukuphakama okukhulu. Enqubeni yokuphakamisa ibha, ukukopela okuncane kuyamukeleka, kepha kuphela ngombandela wokuthi ugcina umhlane wakho uqonde ngokuphelele futhi ushintsha kancane i-engeli yomzimba.
Ukwehlisa ukuqhuma
Ngemuva kokubambezeleka okufushane phezulu, yehlisa i-barbell endaweni yayo yasekuqaleni. Lapho wehlisa, khumbula ukuhogela bese uzama ukwelula imisipha yakho. Iphuzu elibalulekile: uma wehlisa i-barbell phansi, isifunda se-thoracic somgogodla wakho akufanele siguqe ngaphansi kwesisindo sayo - lokhu kugcwele ukulimala, futhi alikho ibhande lezemidlalo elizokusiza ugcine umzimba wakho unganyakazi. Ukugwema lokhu, sebenza ngezisindo ezilinganiselayo futhi ngokungeziwe uqinise izixhumi zomgogodla nge-hyperextension ejwayelekile kanye nokubulawa kwabantu.
Ukukhulisa ukujikeleza kwegazi emalangeni omhlane futhi ufeze ukupompa okuningi, zama ukusebenza ngesitayela esimile: musa ukwehlisa ngokuphelele i-barbell phansi, ngaleyo ndlela ugcine ukungezwani okungapheli emisipheni.
Yonke le migomo yobuchwepheshe isebenza kunoma ikuphi ukwahluka okubalulwe ngenhla kulo msebenzi. Ama-vectors wokulayisha kuphela nokuthi yimaphi amaqembu emisipha athola ushintsho oluningi lokucindezeleka.
Amathiphu awusizo
Uhlu olungezansi luqukethe izincomo eziningana ezisebenzisekayo, lapho uzokwazi khona ukufunda kangcono kakhulu ukuzwa imisipha yakho, usebenze ngesisindo esikhulu sokusebenza futhi uzivikele ekulimaleni ngokwenza i-barbell donsa ekuthambekeni.
- Lawula ukuma kwezindololwane zakho ngenkathi uphakamisa ibha. Ngesikhathi sokulayisha okuphezulu, kufanele babe ngaphezulu kwezinga le-chassis. Lokhu kuzonikeza i-latissimus dorsi umfutho omkhulu wokukhula.
- Gcina i-lumbar lordosis yemvelo kuyo yonke indlela. Zama ngokwezibalo ukucindezela ama-extensors womgogodla - ekudonseni kwebha uye ebhandeni, akhonza njengohlobo lwe "airbag" ekuvikela ekulimaleni okungafuneki.
- Hlala uguqa ngamadolo kancane lapho wenza imigqa egobile. Lokhu kuzokhulula ukucindezeleka kuzintambo zakho nezintambo zakho.
- Ungashintshi isikhundla sakho sentamo bese ubheka inkomba ngenkathi usondela. Uma uqala ukubheka hhayi phambi kwakho, kodwa ezinyaweni zakho, umgogodla we-lumbar uzohlangana ngokushesha.
- Musa ukusonta izihlakala zakho lapho uphakamisa i-barbell. Lokhu kunciphisa ibanga lokunyakaza futhi kususa isabelo sebhubesi somthwalo emisipheni yezingalo zangaphambili.
- Ukushintshanisa umthwalo ezingxenyeni ezahlukahlukene zemisipha yangemuva, shintsha i-engeli yethosi nobubanzi bokubamba kwebha.
Bent over barbell thrust: yini ongayifaka esikhundleni?
Abanye abasubathi bayaphikiswa ukwenza i-barbell deadlift emthambekeni ngesinye sezizathu zomzimba. Kodwa-ke, lokhu akuqedi nhlobo inhloso yabo yokwandisa ivolumu yemisipha yangemuva, ngoba kunezinye izivivinyo eziningi ezine-biomechanics efanayo.
Buyekeza izivivinyo ezingezansi. Zama ezimbalwa zazo ekuzivocavoca kwakho okulandelayo emuva ukuze ubone ukuthi yiziphi ozizwa kangcono ngomthwalo emisipha esebenzayo. Zonke lezi zivivinyo ziyimigqa evundlile. Zenziwa nge-block noma lever simulators, futhi kuzo zanele nje ukuzwa ukusikwa kwemisipha ebanzi kakhulu yangemuva.
Umugqa we-T-bar ngokuxhaswa kwesisu
Umugqa we-T-bar ngokugcizelela esiswini ucishe ube ukuzivocavoca okufanayo ne-classic barbell deadlift. Kwenziwa ngesimulator ekhethekile. Umdlali ulala phansi ngesisu phansi ebheke eceleni ngama-degree angama-30-45, ubamba izibambo zezinsizakusebenza bese enyakaza phezulu, eqondisa izindwani zamahlombe komunye nomunye futhi ezama ukuphakamisa izindololwane ngaphezu kwezinga lomzimba. Kungenziwa ngokubamba okubanzi nokuncane. Imvamisa, imishini ye-T-bar irowu inesakhiwo se-lever futhi ilingisa umsebenzi wesisindo wamahhala, okwenza ukunyakaza kuphumelele nakakhulu. Yikuphi ukukhetha okungcono kakhulu kumdlali ongenakho ukulimala nezinkinga zomgogodla - umugqa we-T-bar noma umugqa womugqa ogobile? Kunengqondo ukwenza yomibili le mithambo. Ziyaphelelisana ngokuphelele futhi zibeka umthwalo onzima futhi oyinkimbinkimbi kulo lonke uhlu lwemisipha yangemuva.
Umugqa ovundlile kumqeqeshi we-lever
Umugqa ovundlile kumqeqeshi we-lever kungukuzivocavoca okunzima kakhulu kobuchwepheshe bokusebenza kwezicubu ezibanzi zangemuva. Ungasebenza ngesandla esisodwa noma izandla ezimbili ngasikhathi sinye usebenzisa izibambo ezihlukile. Inkinga kuphela ukuthi akuyona yonke indawo yokuzivocavoca efakwe umshini wokudonsa ovundliswe kahle, iningi lazo alifanele ukusebenza emuva - ama-deltas angemuva, ama-biceps noma imisipha ye-trapezius alayishwa kakhulu.
Ukugxila okuvundlile kubhulokhi engezansi
I-LRR ukuvivinya umzimba okuhlukanisiwe ukukhomba izingxenye ezahlukahlukene zemisipha esemhlane ongaphezulu. Inzuzo yayo enkulu ilele ekutheni ngenxa yedivayisi yokuvimba ye-simulator, umthwalo awushiyi imisipha kuyo yonke indlela, futhi ahlala eshubile ngisho nasezingeni lokwehla okuphezulu. Kulokuzivocavoca, ungasebenza usebenzisa izibambo ezahlukahlukene - kusuka ekunciphiseni okuncane kuya ekubambeni okubanzi okuqonde. Ngokushintsha izibambo, ungasebenza i-latissimus dorsi yakho kuyo yonke indawo ngaphandle kokwenza umsebenzi omningi. Kunconywa ukuthi usebenze ngenqubo eqinile kakhulu, ngaphandle kokuzisiza ngomzimba.
Ukugwedla
Ukugwedla kusebenza kakhulu kunakho konke ukuzivocavoca okungenhla, kepha futhi kulungele inhloso yethu. Iqiniso ngukuthi ekusebenzeni komshini wokugwedla, senza ukunyakaza okufana nomugqa ovundlile ukusuka kubhulokhi engezansi ngokubamba okuncane okufana nakho. Zama ukugxila kakhulu kwi-latissimus dorsi yakho ngenkathi udonsela isibambo kuwe, futhi uzopompa imisipha yakho ngegazi ngokuphelele, uthuthukise ukukhuthazela kwakho nokuhlangana kwakho endleleni.
Ukudonsa okubambisene okuncane
Ukudonsa ngokubamba okuncane okuwumugqa mhlawumbe kuwukuphela komugqa oqondile osebenza kakhulu ukushuba kunobubanzi emuva. Kuyinto elula kakhulu ukuyenza ngosizo lwesibambo esincanyana esivela kumqeqeshi webhulokhi, ulilengise ngaphezu kwesiphambano. Lokhu kuvivinya kufanele kwenziwe ngobukhulu obukhulu ngangokunokwenzeka. Zama ukufinyelela isibambo phansi kwesifuba sakho - umthwalo uzokwehlukaniswa phansi kwamalitha. Kungenzeka ukwenza ukunyakaza okufanayo ebhulokini eliphezulu usebenzisa isibambo esincanyana, kepha ngobuchwepheshe kuzoba nzima kakhulu.
Pullover kusuka kubhulokhi ephezulu
I-Pullover evela kubhulokhi engenhla ukuvivinya okuhlanganisiwe okuhlanganisa izinto zokulayisha ngobubanzi nobukhulu bangemuva. Ithuthukisa ukushuba kwangemuva kahle, ngoba engxenyeni engenhla ye-amplitude silula ngokuphelele imisipha ye-latissimus dorsi, kuthi engxenyeni engezansi siyenze inkontileka futhi siyicindezele ngangokunokwenzeka. Lesi sitayela somsebenzi sandisa kakhulu ukugeleza kwegazi kuye emisipheni, okunomphumela ozuzisayo kumthamo wayo namandla. Kunconywa ukwenza ngesibambo sezintambo.
Izakhiwo zokuqeqesha zeCrossfit
Okubalwe ngezansi kunezakhiwo eziningana ezisebenzayo, ozonikeza umthwalo oyindida emisipheni eminingi yomzimba wakho.Qaphela: umthwalo onjalo awenzelwe abadlali abasafufusa, ngoba imisipha yokuzinzisa yenza umsebenzi omningi, abaqalayo bamane babe sengozini yokulimala. Abaqalayo kufanele bahluke umthwalo kuye ngezinga labo lokuqina komzimba, kungcono ukuqala amakilasi e-CrossFit ngezakhiwo ezilula.
