Ama-Dumbbell Lunges awukuzivocavoca okuyisisekelo kokuthuthukisa imisipha yemilenze nezinqe, edume kuCrossFit. Okuqukethwe kuyalulekisa ngokwemvelo kulabo abafuna ukufunda ukuthi bangawenza kanjani amaphaphu ngama-dumbbells kahle. Namuhla sizobheka inqubo yokwenza amaphaphu ngama-dumbbells bese sikutshela ukuthi ungawusebenzisa kanjani lo msebenzi olula ukudala umthwalo onzima ezinqeni.
Izici zomsebenzi
Amalebhu anezimbumbulu ayithuluzi elinamandla lokwakha izinqe ezinhle nokunwebeka, futhi kulo msebenzi, umthwalo ungashintshelwa kuma-quadriceps nasezintanjeni.
Ama-lunges angenziwa ngama-dumbbells noma nge-barbell, kepha akukho mehluko obalulekile kumasu phakathi kwalezi zinhlobonhlobo, khetha okukulungele kangcono ukuthi ukwenze ejimini yakho.
Uma unerowu omuhle we-dumbbell onawo, nakanjani kuzoba ngcono ukwenza lo msebenzi ngama-dumbbells, ngoba kuzoba lula kakhulu kuwe ukusabalalisa umthwalo bese uzama ukukhulisa isisindo sokusebenza esivivinyweni ngokuzivocavoca okusha ngakunye.
Yini iphuzu?
Ama-lunge aphethe ama-dumbbells asezandleni ezinye izindlela ezinokujikijela okugcwele emlenzeni wangaphambili. Lapho sikhuphuka ngokuya sanda, kulayishwa kakhudlwana izinqe nezintambo, lapho kuncipha - i-quadriceps isebenza ngokwengeziwe. Ngakho-ke, ungahlukahluka umthwalo phakathi kwalawa maqembu emisipha ngokuya ngokuthi imiphi imisipha ofuna ukuyivivinya ekuzivocavoca kwanamuhla.
Zuza
Izinzuzo zamaphaphu ezinama-dumbbell azinakuphikwa - asikho inani lokuthunjwa kwemilenze ku-simulator noma ukuphakama komlenze ngenkathi ulele esiswini sakho ngeke kunikeze umphumela omuhle kangaka. Ngakho-ke, amaphaphu alusizo kubo bobabili abesilisa abafuna ukuthola ubukhulu bemisipha obumangazayo, nabesifazane abanomgomo wokwakha izinqe ezithandekayo nokuheha wonke umuntu nxazonke.
Yimiphi imisipha esebenzayo?
Ama-lung ane-dumbbells esandleni awukuzivocavoca kokuthuthukisa izinkalo nezinqe, kepha ukuhluka okuhlukile kwalokhu kuhamba kuzolayisha izindawo ezithile zalemisipha ngezindlela ezihlukile.
| Uhlobo lokuhlaselwa | Yimiphi imisipha esebenzayo? |
| Izinyathelo eziya phambili | Ama-Quadriceps, ithanga langaphakathi, izinqe |
| Amalensi abuyela emuva (Amalegisi abuyela emuva) | Izinqe, emuva kwethanga |
| Amaphaphu wesinyathelo esiseceleni (amaphuphu ohlangothini) | Ithanga langaphakathi, i-quadriceps |
| Amaphaphu aseBulgaria | Izinqe, imisipha, i-quadriceps |
| Amaphaphu wesiphambano (amaphaphu awele) | Ama-Quadriceps, ithanga elingaphandle, izinqe |
© Makatserchyk - stock.adobe.com
Izici ezibalulekile ekusabalaliseni umthwalo yilezi:
- ububanzi bokuhamba;
- hamba ubude.
Ukwenza i-rep ngayinye nge-amplitude ephelele, isikhathi ngasinye uthinta ngemuva kwamathanga akho kumathole akho futhi ume isikhashana endaweni ephansi kakhulu ye-amplitude, kubeka ukucindezeleka okukhulu kuma-glutes akho. Uma ubanzi ubambelela emgodini we-dumbbell, kulukhuni ukusebenza kwe-glutes yakho kanye nemisipha yakho. Imikhawulo emifushane ibeka ingcindezi eyengeziwe kuma-quadriceps, ikakhulukazi inqwaba yomphakathi.
Kukho konke ukuhluka kwe-lunge, i-extensors yomgogodla, imisipha yesisu kanye (nobuncane) imisipha ye-trapezius isebenza njengemisipha yokuzinzisa.
Inqubo yokwenza
Ungayenza kanjani imiphunga ngama-dumbbells kahle? Kukholelwa ukuthi lokhu kungukuzivocavoca okulula kakhulu ngokombono womzimba womuntu, lapha sihamba ngomkhondo okhululekile kithi, futhi cishe akunakwenzeka ukulimala (yebo, ngenqubo efanele futhi sisebenze ngezisindo ezilinganisiwe). Akunasidingo sokwenza lo msebenzi ngezisindo ezinkulu ze-2-3 reps., ngeke umangaze noma ngubani ngalokhu, ngeke usebenze kahle amaqembu emisipha adingekayo, kepha ungadala ukulimala okungenakulungiseka emzimbeni, ikakhulukazi kuzinsimbi ze-articular-ligamentous apparatus.
Ngokuya ngohlobo lokuzivocavoca olwenza ekuqeqesheni, inqubo yokuvivinya umzimba ingahluka ohlangothini olulodwa noma kolunye. Ungasheshi; uma inqubo yohlobo oluthile lwamaphaphu ingakulungele kakhulu, qala ukwenza lo msebenzi ngaphandle kwezisindo bese uqhubeka nokuthola amaphaphu ngamalambu amancane, kancane kancane nangokuhlelekile okwandisa izisindo ezisebenzayo. Ngakho-ke, bonke abasubathi abasafufusa kufanele baqale bakhumbule izici eziyinhloko, ngaphandle kwazo okungekho ukuzivocavoca komlenze okungenza, okungukuthi:
- Gcina umhlane wakho uqonde kuwo wonke umsebenzi;
- Esimweni sokuqala, imilenze ihlukaniswe ububanzi behlombe;
- Sikhiphela ngaphandle umzamo;
- Sincika esithendeni, sime ngonyawo lonke ngesinyathelo ngasinye;
- Sizama ukugcina izinyathelo ezithandekayo zezinyathelo kuyo yonke indlela, singenzi ukunyakaza okungazelelwe;
- Sigxila ekusebenzeni kwemisipha; uma ngesikhathi sokuzivocavoca uzizwa ungakhululekile emajoyintini noma emisipheni, khona-ke wenza okuthile okungalungile, futhi kufanele uxhumane nomfundisi onolwazi ukuletha le ndlela.
Ividiyo emayelana nenqubo elungile yokwenza amaphaphu ahamba phambili ngama-dumbbells ezandleni zakho, ukuhlaziywa kwamaphutha ajwayelekile okuqala:
Manje ake sibhekisise izinhlobo ezivame ukwenziwa zamaphaphu.
Phambili amaphaphu
Ukuzivocavoca okuvame kakhulu emjikelezweni wethu kungukuqala kwempumulo ngama-dumbbells, lapho umgijimi eqhubekela phambili ngokushintshana ngomlenze ngamunye. Ngokuya ngobubanzi begxathu, umthwalo usatshalaliswa phakathi kwama-quadriceps nama-glutes.
Thatha isinyathelo cishe esingama-60-80 cm ubude, phumula onyaweni lwakho lonke bese ugoba idolo lakho nge-engeli elifanele. Kulokhu, idolo akufanele lidlule umugqa wezinzwane. Kubalulekile ukuhamba uqonde ngqo ngaphandle kokuguqula noma ukuphuma ngonyawo maqondana nendawo oqala kuyo, uma kungenjalo kuzoba nzima kuwe ukugcina ibhalansi futhi ukusebenza kokuzivocavoca kuzokwehla.
Uma ufuna ukususa ukugxila kusuka kuma-glutes kuya kuma-quadriceps, thatha amagxathu amafushane bese uzama "ukuphusha" ngaphambili kwethanga ngangokunokwenzeka. Umphumela awuzukufika isikhathi eside - noma iyiphi intombazane izokwazi ukuthuthuka ngevolumu yezinqa ezinyangeni ezimbalwa.
Amaphaphu abuyela emuva (ukuguqula amaphaphu)
Le inguqulo esezingeni eliphakeme kakhulu yokuzivocavoca lapho umgijimi ehambela emuva ngomhlane. Ukuvivinya umzimba kuyinkimbinkimbi yokuthi asiboni lapho sihamba khona, futhi ngasikhathi sinye sibheka ngqo phambi kwethu. Ukuhlushwa kwengqondo okugcwele emisipheni esebenzayo kuyadingeka ukuze kulawulwe kangcono ukunyakaza.
Qala ukwenza amalanga ahlehlayo ngemigqa emifushane (cishe u-30-40 cm), uncike kuqala ngozwane bese unyawo lwakho lonke. Kulokhu okuhlukile, umthwalo uwela kakhulu ekhanda elenziwe njenge-drop le-quadriceps. Kubalulekile ukunqoba isifiso sokubheka ohlangothini lokunyakaza lapho wenza amaphaphu emuva, ngoba lokhu kuzodala umthwalo we-axial ongafuneki emgogodleni wesibeletho.
Amaphaphu asemaceleni (amaphuphu asemaceleni)
Amaphaphu asohlangothini lwe-Dumbbell (noma amaphaphu asemaceleni) enziwa emi endaweni eyodwa. Esimweni sokuqala samaphaphu asemaceleni, beka izinyawo zakho ngokufana, gudluza umlenze wakho wesobunxele ubanzi ngangokunokwenzeka ohlangothini lwesobunxele, ngenkathi welula ngokugcwele umlenze wakho wangakwesokudla, buyela endaweni yokuqala bese uthatha isinyathelo ngonyawo lwakho lwesokudla uye ohlangothini lwesokunene. Lapho ubeka unyawo, izinyawo zisezingeni elifanayo nelamadolo.
Ngamaphaphu asemaceleni, ithanga langaphakathi lisebenza kakhulu, futhi umuzwa wokulinganisela nokulinganisela ukhula kahle, okuyisici esibalulekile ngokuya ngokuqeqeshwa komdlali.
Amaphaphu aseBulgaria
Amaphaphu aseBulgaria aphethe ama-dumbbells esandleni awuhlobo lokuzivocavoca lapho umgijimi ebeka khona umlenze wakhe wangemuva ebhentshini noma okunye ukuphakama. Ngakho-ke, ukwandisa umfutho, asishintshi imilenze yethu, kepha sisebenza kuqala ngomunye, bese ngomunye umlenze.
Thatha indawo enethezekile, ubeka uzwane lonyawo olulodwa ebhentshini, ulethe omunye umlenze phambili ngama-50-60 cm. Yenza ukunyakaza ngokugcwele, ngenkathi unganwebeki idolo ngale komugqa wozwane, ngakho-ke uzozwa ukusikwa okuphelele nokwelulwa komsipha, kanye nokujikeleza kwegazi okuhle izinqa. Inketho enhle yamantombazane. Ama-biomechanics alolu hlobo lokuzivocavoca ayafana nama-biomechanics okucindezela ipulatifomu ngomlenze owodwa ngesethingi ephakeme kakhulu, ukuze ukwazi ukushintsha lezi zivivinyo ezimbili njengengxenye yenqubo yakho yokuqeqesha.
Amaphaphu wesiphambano (amaphaphu awele)
I-dumbbell cross lunge ihlukaniswe kakhulu futhi ibandakanya ukusunduza umlenze wangaphambili ohlangothini oluhlukile. Beka umlenze wakho wesobunxele ezingeni lehlombe lakho langakwesokudla, nomlenze wakho wokunene ezingeni lehlombe lakho lesobunxele, ushintshe imilenze yakho, futhi ungakhohlwa ukuma kwedolo lakho - akunakukungenisa ngaphakathi.
Ama-cross lunges athuthukisa kahle ikhanda eliphakathi le-quadriceps, enikeza ukunikezwa kwegazi okuhle emisipheni esebenzayo ngenxa yobubanzi obufushane bokuhamba.
Ungabona ukuthi kwenziwa kanjani amaphaphu we-dumbbell cross:
Akufanele uhlale kunketho eyodwa kuphela yokuhlaselwa, ngakunye kuyasiza futhi kuyasebenza ngendlela yayo. Zama konke ukwahluka okungenhla kwamaphaphu angaqedi esethini eyodwa futhi uzokwazi ukuqonda kangcono ama-biomechanics wokunyakaza ngakunye, futhi unikeze umthwalo ongavamile kodwa osebenza kahle kuyo yonke imisipha yezinqe nezinqe. Ukushiswa kwasendle emisipheni nokupompa ngobuhlanya ngenxa yomsebenzi owodwa nokuntuleka kokuphumula phakathi kwamasethi kuqinisekisiwe.
Ngaphezu kwalokho, ukwenza lo msebenzi ngama-dumbbell kukhulisa ngokuphelele amandla wokubamba, ngoba kufanele ugcine isisindo ezandleni zakho isikhathi eside. Ama-ligament nama-tendon aqiniswa kahle, futhi kuzoba lula kuwe ukwenza iziqhumane noma ezinye izivivinyo ezisindayo ngaphandle kokusebenzisa imichilo yesihlakala.
Yiziphi ezinye izindlela zalo msebenzi?
Amaphaphu we-Dumbbell awukuzivocavoca okusebenzayo kwama-glutes akho kanye nezinqulu zakho, futhi akufanele kunganakwa ngaphandle kokuthi kunesizathu esizwakalayo. Uma ukulayishwa kwe-axial yomgogodla kuphikisiwe kuwe, zama ukwenza amaphaphu kumshini wokugenca noma kumshini kaSmith. Ngakho-ke ngeke uvikele kuphela umgogodla, kepha futhi uzosebenza uqhelelene ngokwengeziwe kumaqembu emisipha ekhonjiwe.
Ungakwenza ukunyathela ibhokisi noma elinye igquma, ama-biomechanics alo mnyakazo namaphaphu asezingeni eliphambili akudala acishe afane, futhi maqondana nokusebenza kokuhamba ngezinyawo, awekho neze aphansi kunamaphaphu. Naka isikhundla somzimba wakho bese wenza lo msebenzi ngomhlane wakho uqonde, ngaphandle kokuncika phambili.
Isibhamu
Ama-squats anemilenze eyodwa (ama-pistol squats) angaphinda athathe indawo yokuphambuka, kepha ukwenza lokhu kuvivinya ebangeni elibanzi kuzoba nzima kakhulu kubagijimi abaningi njengoba izikwele ezinemilenze eyodwa zidinga ukulawula okwengeziwe nomuzwa wokulinganisela.
Izikwele zikasisi
Izikwele zikasisi - ukuzivocavoca okunzima futhi okuhlukumezayo, kepha ngasikhathi sinye ukuzivocavoca okusebenza ngobuhlanya. Sibamba ukusekelwa okuthile ngezandla zethu, siqondise isinqe namadolo phambili, futhi thina ngokwethu siguqa emuva ngangokunokwenzeka. Ukunyakaza sikwenza kuze kube yilapho ama-biceps ethanga elele emsipheni wethole, futhi amadolo awahambi ngangokunokwenzeka ngaphezu kwezinga lamasokisi. Okucacile ngalo msebenzi ukuthi lapha asinciki esithendeni noma kulo lonke unyawo, kepha kuzwane. Uhla olukhulu lokunyakaza, ukuqeqeshwa okuhlukanisiwe nokuqondisiwe kwama-quadriceps. Uma ungafuni ukwenza amaphaphu phambili noma ukuwela amaphaphu, zama ukwenza ama-squiss sissy ekugcineni kokuzivocavoca umlenze wakho lapho yonke imisipha nemisipha sekuphelile. Kunzima, kubuhlungu, kunzima, kepha kuyasebenza.
Ukuthembela ebhokisini
Ukugxuma kwebhokisi noma ukweqa kwentwasahlobo akusebenzi kangako kuma-glutes nasezinqeni kunamaphaphu akudala, kepha kungaba yinto enhle kakhulu ekudluliseni amaphaphu noma ukuwela amaphaphu. Zama amasethi amaningi wamaphaphu nokuxhuma kwentwasahlobo ngokulandelana ngaphandle kokuma ukuzivocavoca okuhle nokusebenza kwe-cardio.
Kwabaqalayo, kungcono ukwenza umsebenzi ngaphandle kwezisindo ezengeziwe. Lokhu kuzokuvumela ukuthi usebenze amaphaphu akho ngobuchwepheshe, ngoba ngeke uwe ngaphansi kwesisindo se-dumbbell noma i-barbell.
Izinhlelo zokuqeqesha
Amalebhu anezimbumbulu ngokuvamile afaka phakathi amadoda namantombazane ezindaweni zawo.
Izinhlelo ezidume kakhulu:
| Usuku Lwezinyawo Zabesifazane. Ukugcizelelwa ngemuva kwethanga nokukhazimula | |
| Ukuzivocavoca umzimba | Isetha ama-x reps |
| Isihluthulelo se-barbell yaseRomania | 4x12 |
| Ama-Dumbbell Lunges agcizelela imisipha | 4x10 (ngomlenze ngamunye) |
| Ama-squats eSmith agcizelela imisipha kanye ne-glutes | 4x12 |
| Uhlezi Umlenze Ogoqekayo | 3x15 |
| Ukuma ama-curls omlenze owodwa | 3x15 |
| IBarbell Glute Bridge | 4x12 |
| Usuku Lwezinyawo Zabesifazane | |
| Ukuzivocavoca umzimba | Isetha ama-x reps |
| USmith Barbell Squat | 4x15 |
| Amaphaphu we-Dumbbell | 4x10 (umlenze ngamunye) |
| Cindezela umlenze kusimulator | 3x12 |
| I-Dumbbell Plie Squat | 3x12 |
| IBarbell Glute Bridge | 4x12 |
| Isandiso sesandiso semilenze nama-curls kuma-simulators | 3x12 + 12 |
| Izinyawo zamadoda usuku | |
| Ukuzivocavoca umzimba | Isetha ama-x reps |
| Izikwele | 4x12,10,8,6 |
| Ukufa kwesiRomania | 4x10 |
| Cindezela umlenze kusimulator | 3x12 |
| Ama-Lumbges Okuhamba we-Dumbbell | 3x10 (umlenze ngamunye) |
| Isandiso somlenze ku-simulator | 3x15 |
| Ukuqamba Amanga Umlenze | 3x15 |
Amasethi we-Crossfit aqukethe amaphaphu we-dumbbell
Izakhiwo ezisebenzayo ezinikezwe ngezansi ziqukethe amaphaphu ane-dumbbells futhi ngeke zibambe iqhaza kuphela ekukhuleni okuyinkimbinkimbi komsubathi (amandla, ukukhuthazela, ukuxhumanisa, ukuzuza kwemisipha, njll.), Kodwa futhi kuzokhulisa kakhulu izindleko zakho zamandla ngesikhathi sokuqeqeshwa.
Ungakhohlwa ukudla okulungile futhi ululame, ngoba kuya ngokuthi ungakhombisa yini umpetha wangempela namuhla. Uma uzizwa ungaphathekile kahle nganoma yiluphi uhlobo, untula ubuthongo, noma umane ungazizwa ngendlela engcono kakhulu, sincoma ukuthi ulinde nalezi zinkimbinkimbi uze uvuseleleke ngokuphelele bese uzibuyisela okulula.
| Izinkukhu Imilenze | Yenza imiphunga engu-30 eya phambili ngama-dumbbells, ama-squash ayi-10 akudala, ama-squats angaphambili ayi-10, ama-squats ayi-10 ngaphezulu. Kunemijikelezo emi-3 isiyonke. |
| Heavy metal maniac | Yenza ama-deadlifts ama-6, ama-pull-ups ayi-10, ama-lunges ezinhlangothini angama-20, ama-lunges angama-20 aya phambili, ama-burpees angama-20. Imizuliswano engu-5 kuphela. |
| I-Hamstrings Boom! | Yenza amaphaphu angama-20 aya phambili, ama-deadlifts ama-5 emilenzeni eqondile, ama-bulgarian lunges angama-20, ama-deadlifts ama-5 emilenzeni eqondile, izinyathelo ze-20 ebhokisini, ama-5 deadlifts emilenzeni eqondile. |
| Impela | Yenza ama-barbell thrusters ama-6, ama-deadlifts ayi-8, amaphaphu angama-30 aya phambili ngama-dumbbells. Imizuliswano engu-5 kuphela. |
| I-Quadzilla | Yenza ama-squats angaphambili ayi-10, ama-lunges angama-20 aya phambili, ukweqa kwentwasahlobo okungu-10, ama-lunges angama-20 aya phambili, ama-squats ayi-10 ajwayelekile, ama-lunges angama-20 aya phambili, izinyathelo eziyi-10 ebhokisini, ama-lunges angama-20 aya phambili. Kunemijikelezo emi-3 isiyonke. |
| UCarina | Run 400m sprint, squats overhead 15, 15 box jumps, 50 phambili lunges. Imizuliswano engu-5 kuphela. |
