Umlenze olengayo uphakama kubha (Izinzwane kuya eBha) kungenye yezindlela zokuzivocavoca ezisebenza kahle kakhulu esiswini, ngenxa yokuthi uma wenziwa, umzimba usesimweni eseluliwe, ngakho-ke imisipha yethu ithola umthwalo omkhulu kakhulu nasesigabeni esibi sokunyakaza (lapho kwehliswa imilenze) ...
Kunezinhlobo ezahlukahlukene zalo msebenzi: ukuphakamisa imilenze eqondile kulenga, ukuphakamisa imilenze egobile emadolweni, ukuphakamisa imilenze, ukuphakamisa amasokisi kubha kanye "nasekhoneni" (ukubamba okumile kwe-engeli elifanele phakathi kwemilenze nomzimba). Sizokutshela okuningi ngazo zonke ngezansi.
Futhi endabeni yethu yanamuhla sizohlaziya lezi zinto ezilandelayo:
- Kuyini ukusetshenziswa kwalokhu kuvivinya umzimba;
- Izinhlobo zomlenze olengayo ziphakama kubha evundlile kanye nenqubo yokwenza ukuzivocavoca umzimba;
- Izakhiwo zeCrossfit eziqukethe lo msebenzi.
Kuyini ukusetshenziswa kokulengiswa kwemilenze?
Lapho ephakamisa imilenze ku-hang, umgijimi usebenza izicubu zesisu ngokugcizelela engxenyeni yabo engezansi - leyo ngxenye, ukukhula kwayo kaningi akwanele ngisho nakubadlali abanolwazi. Ngeza eyodwa phezulu ngayinye ab kanye nomlenze owodwa we-oblique uphakamisa ukuphakama komlenze ophakeme futhi unokuzivocavoca okuhle, okugcwele.
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Ngokugxila emisipheni engezansi yesisu ekuzivocavoca ngakunye, ungabulala izinyoni eziningana ngetshe elilodwa, okwenza imisipha yakho eyinhloko iqine futhi ithuthukise ukudweba kwama "cubes". Ngama "cubes" konke kucacile - lapha okuwukuphela kwento ebonakalayo ibalulekile kithina, kepha umshini wokunyathelisa onamandla uyindaba ehluke ngokuphelele. Imisipha yesisu ekhuliswe kahle isisiza ukuthi senze izivivinyo ezinjengokubulawa kwabafileyo kanye nama-barbell squats ngokwenza ngcono ukuhlangana nokulawula okwengeziwe isikhundla sekhaba nengezansi; sithuthukise ukusebenza kwethu ekuzivocavoca lapho sisebenzisa khona amandla ethu okuqhuma (i-sprint, ukweqa ibhokisi, ama-bench squats, njll.); futhi futhi sikhulise kakhulu amandla omzimba jikelele - kuba lula kakhulu kithi ukuzivumelanisa nomthamo omkhulu womthwalo wokuziqeqesha.
Izinhlobo nezinqubo zokwenza izivivinyo
Okulandelayo, sizokhuluma ngazo zonke izinhlobo zokuphakamisa umlenze kubha nezindlela ezifanele zokuzivocavoca umzimba:
Ukuphakamisa imilenze eqondile kulenga esiphambanweni
Ukuhluka okuvame kakhulu futhi mhlawumbe okusebenzayo kakhulu kwalokhu kuvivinya umzimba. Le ndlela imi kanje:
- Ophakamisa ulenga emugqeni ngezinga elibanzi kancane ukwedlula amahlombe, egcina izingalo nemilenze iqonde. Emgogodleni sigcina i-Lordosis yemvelo, ukubuka kubhekiswe phambili. Sidonsa umoya.
- Sikhipha ngokucijile bese siqala ukudonsa imilenze yethu phezulu, senze ukunyakaza okuncane ngamabhande phambili. Sizama ukugcina imilenze yethu iqonde futhi siyigcine isesimweni esifanayo kuyo yonke indlela. Izinyawo zingacindezelwa ngokumelene nomunye noma uvele uzigcine kude - njengoba uthanda.
© undrey - stock.adobe.com
- Phakamisa imilenze yakho iye ezingeni elingaphezu nje kokhalo, uzama ukubamba ukusikwa okuphezulu kwemisipha ye-rectus abdominis. Ungahlala umzuzwana okwesikhashana lapho kufinyelelwa khona ukushuba okuphakeme ukuze ngokwengeziwe uhlunge iqembu lemisipha esilidingayo. Kancane kancane siqala ukwehlisa imilenze yethu phansi, sithathe umoya.
© undrey - stock.adobe.com
Umlenze wokulenga ugobile emadolweni
Le nketho ifaneleka kakhulu kubasubathi abaqalayo abangakanikezwa ithuba lokuphakamisa imilenze eqondile ku-hang.
Umehluko wayo oyisisekelo ngukuthi ukusebenza endaweni efanayo ngamabhande amafushane, senza umzamo omncane futhi singenza okuphindaphindwayo okuningi. Ngasikhathi sinye, kubalulekile ukuthi ungalahli ukuxhumana kwe-neuromuscular, abaqalayo abaningi bazama ukufinyelela ngamadolo abo kuze kufike esilevini, futhi lokhu akulungile neze. Ukunyakaza kufanele kwenziwe kufinyelele ezingeni lapho umthwalo emisipheni yethu uzobe uphezulu, akunangqondo ukukhuphuka phezulu.
Okunye ukuphakama komlenze okulenga
Inketho ethokozisayo yalabo abafuna ukufaka okuthile okusha kunqubo yabo yokuqeqesha. Kwehluke kakhulu ezinhlotsheni ezedlule zokuphakanyiswa kwemilenze ngokuthi sihlanganisa imithwalo engaguquguquki futhi enamandla kuyo: ukuphakamisa umlenze owodwa uye ekhoneni elifanele, ingxenye yomshini wethu yenza umsebenzi onamandla, kanti enye ingxenye yomshini yenza umsebenzi we-static, ubhekele isikhundla esizinzile somzimba , ngaphandle kwalokho umsubathi uzophendukela eceleni kancane.
Kulesi sikhundla, kubalulekile ukuqapha indawo engemuva emuva; awudingi ukudonsa kakhulu indawo ye-sacrum, ngoba umgogodla "uzosonteka" kancane lapho uphakamisa umlenze owodwa.
Ukukhulisa amasokisi ebha
Lokhu kuvivinya umzimba kwehlukile ekuphakamisweni kwemilenze ejwayelekile ngokuthi lapha sisebenza endaweni ephakeme kakhulu futhi silayishe yonke imisipha yesisu.
Ukuzama ukuthinta ibha evundlile ngamasokisi akho, zama ukunciphisa i-inertia futhi ungaphakamisi i-pelvis kakhulu - ngale ndlela uzokwakha umthwalo ongafuneki emgogodleni we-lumbar futhi uzofaka phakathi i-extensors yomgogodla nezinqe emsebenzini. Umsebenzi wethu ukusebenzela ukucindezela kwesisu njengokuhlukaniseka ngangokunokwenzeka, ukugcina umzimba unganyakazi.
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"Ikhona" (ukuma okuma ndawonye kwe-engeli engakwesokudla)
Akuyona imfihlo ukuthi ukuhlanganiswa kokulayisha okungaguquki futhi okunamandla kuyisihluthulelo senqubekela phambili eqhubekayo. Ukwenza ukuzivocavoca kwekhoneni, uphoqa imisipha yesisu sakho ukuthi isebenze ngemodi ehluke ngokuphelele, ubanike inkontileka ngendlela ye-isometric.
© undrey - stock.adobe.com
Umsebenzi wethu lapha ukuphakamisa imilenze eqonde ezingeni lokufana naphansi bese uhlala kule ndawo isikhathi eside ngangokunokwenzeka, ukugcina imilenze inganyakazi. Ngesikhathi esifanayo, kubalulekile ukuthi ungakhohlwa ngokuphefumula, kufanele kube bushelelezi, ngaphandle kokubambezeleka.
Abasubathi abaningi abane-quadriceps athuthuke kahle bavame ukukhononda ngokuthi, kanye nabezindaba, ingaphambili lethanga lenza omunye umsebenzi. Ukuze "ucishe" ama-quadriceps emsebenzini, udinga ukugoba amadolo akho kancane (cishe ama-10-15 degrees). Lokhu kungashintsha ama-biomechanics wokunyakaza kancane, ngakho-ke zama ukuphakamisa imilenze yakho iphakeme kancane ukuzwa ukuncipha okuphezulu kwemisipha yesisu.
Izakhiwo zeCrossfit
Ithebula elingezansi likhombisa izakhiwo eziningi ezisebenzayo eziqukethe lo msebenzi. Qaphela: umthwalo ngokusobala awudalelwanga abaqalayo, lungela usuku olulandelayo ukuthi ubuhlungu obusemisipheni yesisu bube bokuthi buzokulimaza ngisho nokuhleka.
| Ama-FGS | Yenza ama-kettlebell ayi-10, ama-burpees ayi-10, i-kettlebell swings eyi-10, kanye nemilenze engu-10 yokulenga. Imizuliswano engu-4 isiyonke. |
| Hercules | Yenza ama-squats angaphambili angama-25, ukuphakama kwama-hang 50, ukweqa kwezintambo ezingama-40, ama-burbell we-barbell angama-50, nokuphakama kwama-hang angama-30. Kunemijikelezo emi-3 isiyonke. |
| Okuncane-okuningi-okuncane | Yenza ama-barbell thruster ayi-10, ukudonsa okungama-20, ukweqa kwamabhokisi angama-30, ukuphonsa odongeni okungama-40, ukuphakama kwama-50 kuphindaphinde lolu chungechunge lokuzivocavoca futhi, kusukela ekugcineni. |
