AmaBangle Amahlombe kaBarbell

Ukuzivocavoca okukodwa okuthuthukisa ukushesha, ukuxhumanisa, nokubekezela okujwayelekile kungukuphefumula kwe-barbell. Ingxenye ebalulekile yokuqeqeshwa kwe-crossfit inikelwe kulo msebenzi - ake sibone ukuthi yini izici zayo. Imiphunga ene-barbell emahlombe iyithinta kanjani imisipha - iyiphi yayo nokuthi isebenza kanjani, futhi sizohlaziya ngokuningiliziwe inqubo yokwenza uhlobo ngalunye lo msebenzi.

Yimiphi imisipha esebenzayo?

Ukuzivocavoca okuhle okuyisisekelo okwenza i-quadriceps, i-gluteus medius nemisipha emikhulu, imisipha yamathanga, i-fascia lata extensors, imisipha yesisu e-oblique iyasebenza, futhi-ke, imisipha yokuzinzisa - iwele, i-gluteus maximus, emise okwepheya, imisipha yesisu yangaphakathi eblique. Ku-statics, imisipha ye-rectus abdominis nayo isebenza kahle, kuma-dynamics i-extensors yomgogodla, ikakhulukazi engxenyeni ye-lumbar, "plow" ngokugcwele. Ngamafuphi, kulula ukubhala ukuthi imiphi imisipha engasebenzi (yize ikhona?) Kulolu hlelo.

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Futhi, empeleni, kusinikani? Ukwandisa ukukhuthazela kwemisipha yomlenze ngenxa yokuthuthuka okunamandla kwamathuluzi we-mitochondrial, ukwenza ngcono ukuhlangana kwemisipha ngokwandisa amandla alokho okuthiwa. "Imisipha yengaphakathi" (izinqa, i-abs, iqolo elingezansi), la maqembu abhekele ukusebenzisana okusebenzayo phakathi kwamazinga "aphezulu" "nalawo aphansi" omzimba. Ngaphezu kwalokho, futhi banesibopho sesikhundla esifanele sekholamu lomgogodla futhi, ngokuthuthuka okufanele, baqinisekisa ukusebenza kahle kohlelo lwe-musculoskeletal kanye nezitho zangaphakathi ekubonisweni kwesifunda se-lumbosacral.

Ngokwengeziwe, ukuthuthukisa imisipha kule ndawo kuzothuthukisa ukusebenza kwakho kwezemidlalo ezifana ne-wrestling, i-weightlifting, i-athletics, ne-crossfit. Futhi, owokugcina ngokombono wokusetshenziswa okusebenzayo, kepha owokuqala ngokombono wezivakashi eziningi zokuzivocavoca, umphumela wakheke kahle, unamandla futhi "womile" (ngokudla okufanele) imisipha yemilenze, izinqa eziqinile, i-abs ekhuliswe kahle.

Kukhona inani elikhulu kakhulu lezinhlobonhlobo zokuhlaselwa: ezinhlangothini, "zakudala", emuva, ku- "Smith", Uyini umehluko oyisisekelo? Ake sikuthole ngokulandelana.

Izinsizwa zikaSmith

I-plus enkulu yeSmith simulator ukuthi i-trajectory yebha isethwe ngokuqinile yizinkombandlela, ibha ingalungiswa nganoma yisiphi isikhathi - lezi zikhathi zinciphisa ubungozi bokulimala, kepha ngasikhathi sinye zinciphisa ukusebenza kwemisipha yokuzinza - ngemuva kwakho konke, awudingi ukuba nobunzima ukugcina ibhalansi. Ngakolunye uhlangothi, lokhu kungukukhipha, ngakolunye uhlangothi, ungagcizelela kakhulu umthelela eqenjini elilodwa noma kwenye imisipha, ngokuya ngezinhloso zakho zokuqeqesha, futhi, kuSmith ungasebenza ekupheleni kokuzivocavoca ngaphandle kokwesaba ukulimala.

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Izinhlobo zamaphaphu nge-barbell emahlombe nangendlela yokwenza

I-barbell isamile emahlombe akho - kuphela manje ayikhawulwanga yilutho, ngokulandelana, ingxenye yamandla kuzofanele isetshenziswe ekugcineni umzimba usesimweni esiqondile nasekugcineni ibhalansi. Okusho ukuthi, ukuzivocavoca umzimba kuthanda amandla amaningi - usebenzisa ama-calories amaningi ngeyunithi ngayinye yesikhathi ngenxa yokubandakanyeka kwesixuku esikhulu semisipha, kusebenza ngokwengeziwe, ngoba imisipha ejulile yomzimba ibandakanyeka kakhulu, kepha iyabethusa kakhulu - ngakho-ke, ngaphambi kokudlulela ezinsimbini ezinkulu kuma-lunges nge-barbell emahlombe , udinga ukuqonda inqubo yokwenza lokhu kuvivinya ngezisindo ezincane noma ezingekho nhlobo.

Ngokuqondene "nokuqondiswa" kwamaphaphu, ungawenza uye phambili, emuva, ohlangothini, futhi kunezinketho ezimbili zokunyathela ohlangothini - umgoqo wesiphambano kanye ne-lunge eceleni.

Umehluko lapha ukugcizelela imisipha yebhande lezitho ezingezansi. Ake sibheke ngokulandelana.

Amaphaphu ajwayelekile

Indawo yokuqala: ngenkathi imile, ibha ilele emahlombe, ekuqageleni kwama-deltoid wangemuva futhi ibanjwe ngezandla ngokuqinile. Ububanzi bokubamba obulungile abutholakali lapha - njengasesikhungweni esidala, lapha wonke umuntu uzimisele yena, kuya nge-anthropometry. Into esemqoka ukuthi ibha iqinile futhi ayinayo inkambiso yokususa emahlombe. Kuthunyelwe amahlombe, iqolo elingezansi ligobekile futhi lilungiswe.

Ukubamba umzimba ubheke phezulu phansi, idolo lomlenze osebenzayo lilethwa phambili, sithatha igxathu elibanzi eliya phambili, ngemuva kwalokho amadolo womabili agobeka engela lama-degree angama-90... Ngasikhathi sinye, idolo lomlenze osebenzayo, njengoba kunjalo, liqhutshelwa phambili phambi kwalo, idolo lomlenze elisekelayo lithinta phansi, noma ngokoqobo amamilimitha ambalwa alifinyeleli kulo. Umlenze osebenzayo uhlala ebusweni bonke bonyawo, umlenze osekelayo umile ezinzwaneni ufulathele wona uqobo. Ngaphezu kwalokho, ngomzamo onamandla ohlanganisiwe wezinqe kanye ne-quadriceps, siye ezingeni elikhudlwana lomlenze osebenzayo.

Izenzo zakho ezengeziwe zincike ekutheni uyawathatha yini amaphuphu noma amalanga endaweni:

• uma uthatha isinqumo sokuphaphama khona lapho, umlenze osebenzayo kufanele ubekwe emlenzeni osekelayo, ukunyakaza okufana nalokhu okuchazwe ngenhla kwenzelwa isitho ebesisekela;
• enguqulweni yokunyathela, ngokuphambene nalokho, umlenze osekelayo ukhuphukela emlenzeni osebenzayo, khona-ke ukuvivinya umzimba kwenziwa ngomlenze ofanayo ngaphambili owawusekela;
• kukhona futhi inketho yesithathu, lapho ungashintshi ukuma kwemilenze, yenza inombolo enikeziwe yamaphaphu ngomlenze osebenzayo, ngaphandle kokushintsha isikhundla sayo ngokuhlobene nomlenze osekelayo. Le nketho yinhle kulabo abasanda kuqala ukufunda ama-lunges nge-barbell emahlombe abo.

Lawa, ngamanye amazwi, amaphuzu avamile wezobuchwepheshe, kodwa, njengoba besho, "udeveli usezintweni ezincane." Empeleni, kuya ngokuthi uvuza kanjani, amaqembu ahlukene emisipha ayabandakanyeka. Icebo lapha ukuthi ukuzivocavoca okukhulunywa ngakho kuhlanganisiwe, i.e. ngasikhathi sinye, ukuqothuka kwenzeka emajoyintini amaningana: i-hip, idolo, iqakala.

Akunakwenzeka ukuthi noma ngubani angathuthukisa imisipha yomlenze ongezansi ngamaphaphu, kepha kufanelekile ukukhuluma ngemisipha yethanga nezinqe:

• Umsebenzi we-quadriceps ukwengeza ukuhlangana kwamadolo (ngokuyinhloko) futhi uguqule ukuhlangana kwe-hip (kanye ne-iliopsoas muscle).
• Umsebenzi we-gluteus maximus muscle ukwandiswa kwe-hip.
• Phakathi kwabo kulele iqembu lemisipha elimele ngemuva kwethanga - imisipha, imisipha yomzimba, imisipha ye-semitendinosus. Okubaluleke kakhulu kithina ama-biceps ethanga - ngakho-ke, umsebenzi wawo ubumbili - ngakolunye uhlangothi, uguqula ukuhlangana kwamadolo, ngakolunye uhlangothi, ugoqa isinqe.

Ngakho-ke, lapho wenza amaphaphu, ungagxila kumisipha ngayinye efakwe kuhlu, ngokuya ngalokho ongathanda ukukufeza:

1. Ukugcizelelwa kwemisipha yangemuva kwethanga nezinqe amashifu lapho uthatha isinyathelo esibanzi kunazo zonke. Lapho ububanzi bokunyakaza kokuhlangana kwe-hip buphezulu kakhulu, futhi ukuhlangana kwamadolo kuguquka ngaphansi kwama-degree angama-90, umsebenzi oyinhloko wenziwa ngabangaphandle kwejoyini le-hip.
2. Gxila kuma-quadriceps izogudluka uma izinyathelo zifushane, futhi idolo lomlenze osebenzayo lizogobeka kwi-engeli elikhulu kakhulu kunama-degree angama-90. Ukuze ulayishe ama-quads ngisho nangaphezulu, kuwumqondo omuhle ukuhambisa umzimba uye phambili kancane (ukugcina i-arch engemuva engezansi);
3. Ukukhulisa umthwalo emisipheni ekhazimulayo (kule nguqulo, yimisipha ye-gluteus maximus), inqubo elandelayo izodingeka: isinyathelo esinomlenze osebenzayo senziwa phambili ngangokunokwenzeka, umlenze osekelayo uqondisiwe futhi welulwa ucishe uhambisane phansi. I-angle ye-flexion ekuhlanganyeleni kwamadolo iphezulu. Uthi, kungenzeka kanjani, sivula ama-quadriceps ngokugcwele ngale ndlela? Lokhu kuyiqiniso, kepha i-angle eguqukayo yamadolo ngasikhathi sinye ihlinzeka ngobuningi be-flexion ekuhlanganyeleni kwe-hip futhi idale ukwelulwa kokuqala okudingekayo emisipha ye-gluteus maximus, evumela ukuthi isetshenziswe ngamandla ngangokunokwenzeka.

Amaphaphu emuva

Indawo yokuqala iyafana nakumaphaphu ahamba phambili. Umlenze osekelayo uthatha isinyathelo sokubuyela emuva, ngasikhathi sinye kuzo zombili izitho ezijikayo kwenzeka emajoyintini amadolo, umzimba ubanjwe endaweni engaguquki, futhi ukuhlala kwenziwa kuze kube yilapho idolo lithinta phansi ngomlenze osekelayo. Njengoba unikezwe izici ezingenhla ze-anatomy, ungadlala futhi nokusatshalaliswa komthwalo kulo msebenzi.

Ividiyo emfushane ekhombisa ukwenziwa kwamaphaphu nge-barbell back:

Amaphaphu asemaceleni

Indawo yokuqala iyafana. Umlenze osebenzayo uhlehlisiwe ngobubanzi ngangokunokwenzeka ohlangothini, khona-ke umlenze ofanayo ugoqwe edolweni, kuyilapho i-pelvis idonswa emuva. Idolo ligobela ekhoneni lama-degree angama-90-100, ngemuva kwalokho kuqale ukunyakaza okubheke emuva. Lapho ufinyelela ukunwetshwa okugcwele emalungeni edolo nasesinqeni, unganamathisela umlenze osekelayo emlenzeni osebenzayo bese uqhubekela ekuphindweni okulandelayo ngomlenze osebenzayo, noma ngomlenze osekelayo - inketho yesinyathelo, noma uhlale endaweni lapho izithende zikude kakhulu futhi, futhi, ziyasebenza inani elishiwo lamaphaphu ngomlenze ngamunye.

Kulokhu okuhlukile, umthwalo usatshalaliswa ngokulinganayo phakathi kwe-quadriceps nemisipha ye-adductor yethanga. Ukulindela imibuzo evela engxenyeni yesilisa yabantu, ngesitayela sokuthi kungani ngidinga imisipha ye-adductor, ngizothi ngokushesha: ukusebenza njalo ngemisipha ye-adductor yethanga kuzosiza ekulweni nezimo zokuma ezithweni zangaphansi ze-pelvic, ngendlela elula - kuzokhuphula ukulethwa kwegazi endlezweni nasemasendeni futhi kuzovimbela i-prostatitis nokungabi namandla lapho usumdala.

Ama-lunges awele ezinhlangothini

Indawo yokuqala ifana nezinketho ezichazwe ekuqaleni. Isinyathelo ngomlenze osekelayo senziwa ngemuva nangemuva, ukuze idolo lihlanganyele ekuvezeni kwesithende somlenze osebenzayo. Ingqikithi yale nketho imi kanje: lapho uvuka esikhungweni, awugcini ngokwandisa ukuhlangana kwakho kwe-hip, kodwa futhi wenza ukuthunjwa kuso, okukuvumela ukuthi usebenzise imisipha yobukhazikhazi obuphakathi, zona kanye lezo, ngokukhula kahle, ezakha isithombe "esiphelile" sabapristi besifazane "njengalezo zokufanelana ezithombeni."

Akunandaba ukuthi uluhlobo luni lwamaphaphu owasebenzisayo, la maphutha alandelayo kufanele agwenywe:

Amaphaphu kaBarbell amantombazane

Ake sibheke lo mbuzo - yini ukusetshenziswa kwamaphaphu nge-barbell emahlombe amantombazane. Njengoba i-70% yemisipha yabesifazane igxile emzimbeni ongezansi, futhi izivivinyo eziphumelela kakhulu ngokujwayelekile zihlangene, amaphuphu angabhekwa njengokuhamba okusebenzayo kakhulu kwengxenye ebuthakathaka yesintu. Ngokuqondile, lapho intombazane ivuza:

• Chitha amakhalori amaningi ekuqeqeshweni, ngaleyo ndlela kube nomthelela ekususeni "isisindo esiningi lapha namanje";
• Sebenzisa ama-calories ngemuva kokuzivocavoca umzimba, ngenxa yempendulo enamandla ye-metabolic ngemuva kokwenza ukuzivocavoca okuyisisekelo okuhlukahlukene, yilezi zinyathelo ezidala ukucindezeleka okwanele kwempendulo elandelayo yamahomoni. Futhi amafutha ashiswa ngamahomoni, hhayi ukuzivocavoca umzimba;
• AmaHormone... Yibo abavumela owesifazane ukuthi abukeke esemncane, azizwe enempilo futhi ngangokunokwenzeka ukuhlehlisa izimo zokuguga komzimba;
• Ukukhula kwemisipha kwemilenze, izinqe... Isibalo sowesifazane onomdlandla ikakhulu sinemisipha, futhi okuwukuphela kwendlela "yokulungisa" ngandlela-thile isibalo sowesifazane ukwakha imisipha ezindaweni ezithile nokunciphisa amafutha omzimba;
• Ukwakhiwa kwe-corset yemisipha, okudingekayo ukuvimbela ukulimala empilweni yansuku zonke, ukugcina isikhundla esifanele somgogodla empilweni yansuku zonke, futhi, okubaluleke kakhulu kwabesifazane, okubavumela ukuba bathwale ingane ngaphandle kokulimaza empilweni yabo;
• Umsebenzi ojwayelekile wemisipha yemilenze nesisu ikuvumela ukuthi ulwe nezimo ze-venous stasis emzimbeni ongezansi, okusho ukugwema imithambo ye-varicose, i-uterine fibroids, i-adnexitis engathathelani.

Ividiyo yokuthi ungazenza kanjani kahle izinhlobo ezahlukahlukene zamaphaphu nge-barbell emahlombe akho:

Izinhlelo zokuqeqesha

Amaphaphu kaBarbell avame ukufaka amantombazane ezindaweni zawo. Kepha emadodeni, lo msebenzi mkhulu.

Izinhlelo ezidume kakhulu:

Izakhiwo zeCrossfit

Okulandelayo, sikulungiselele izakhiwo ze-crossfit, lapho kukhona khona amaphaphu ane-barbell emahlombe.