Imithetho eyisisekelo yokuzivocavoca umzimba

Umsebenzi ngamunye unemithetho yawo kanye nama-nuances wokubulawa, okumele kufundwe ngaphambi kokuqala ukukwenza. Kuyinkinga ukuthi oqalayo agcine zonke izinto ezicashile enkumbulweni. Ngakho-ke, uhlelo lokuqala lokuqeqesha luhlala luklanyelwe imisipha yomzimba wonke ukuze ufunde ukunyakaza ngendlela efanele ohlelweni lokuphindaphinda okuphindaphindiwe. Ukuze ugweme amaphutha ezinyangeni zokuqala zokuqeqeshwa, kwanele ukutadisha imithetho eyisisekelo yokwenza izivivinyo ngenkathi umile, uhlezi, ulele emhlane wakho nangesisu sakho.

 

Ukuphepha Kokuzivocavoca

Isisekelo senqubo yokuzivocavoca sakhiwe imithetho eyisisekelo yokuphepha. Abaningi abasanda kufika bayabanaki, bazithikameze bona kanye nalabo ababazungezile, noma balimele ngokuphelele.

Imithetho yokuphepha yokuqeqeshwa kwamandla:

  1. Kufanele ugqoke izingubo ezikhululekile ezingakuvimbeli ukunyakaza, kufanele ugqoke izicathulo ezivaliwe ezikhululekile (amateki noma amateki);
  2. Zifudumeze ngaphambi kokuqala ukuqeqeshwa kwesisindo;
  3. Sebenzisa izifanisi ngokwenhloso yazo;
  4. Lungisa i-simulator ekuphakameni kwakho, lokhu kuzonciphisa ingozi yokulimala;
  5. Uma usebenzisa ibha, sebenzisa izingidi zesisindo;
  6. Funda inqubo yokuzivocavoca ngaphambi kokuyenza;
  7. Yenza umsebenzi ngendlela elawulwayo - ungasheshi noma unyakaze;
  8. Qinisekisa ukuthi awuphazamisi noma ubani, ngakho-ke akekho ozokuphazamisa - akufanele wenze izivivinyo endleleni, etafuleni elinezinto zomuntu siqu, umugqa we-dumbbell noma eduze kakhulu nomunye umuntu ohilelekile;
  9. Amabhandeshi, amabhande, izintambo zamahlombe azivikeli ekulimaleni. Indlela efanele iyisivikelo esingcono kakhulu ekulimaleni;
  10. Ungajahi izisindo - khetha isisindo samagobolondo lapho ungenza khona inani elishiwo lokuphindaphinda;
  11. Lawula ukuphefumula kwakho - donsa umoya phakathi nesigaba "sokukhanya" se-eccentric, khipha umoya phakathi nesigaba sokugxila "somzamo omkhulu".
  12. Qinisekisa ukuthi udla amahora angu-1,5-2 ngaphambi kokuqeqeshwa. Ukuzivocavoca esiswini esingenalutho akukhiqizi, okwandisa ingozi yokuba nesiyezi, ukuncipha kokugxilisa ingqondo, nokuba buthakathaka. Ukwehluleka ukugaya ukudla ngaphambi kwekilasi kungaholela ekuphathekeni kabi noma ku-reflux ye-gastroesophageal.

Ukwazi le mithetho elula kungakusiza ugweme amaphutha avamile nabuhlungu.

Izici zokwenza izivivinyo ngenkathi umile

Ngenkathi wenza izivivinyo ngenkathi umile, gcina indawo engathathi hlangothi yomgogodla, lapho umthwalo usakazwa ngokulinganayo kuma-disc intervertebral kanye nemigqa. Ngokusho kochwepheshe bezempilo u-Sergei Strukov, uma unamathisela induku ende emhlane wakho kulesi sikhundla, kufanele uthinte amaphuzu amathathu - ngemuva kwekhanda, umgogodla we-thoracic kanye ne-sacrum.

 

Ukuma kokungathathi hlangothi komgogodla kufanele kugcinwe phakathi nazo zonke izivivinyo - ukuma, ukuhlala, ukulala (i-calorizer). Lokhu akusebenzi nje kuphela ekugcineni ukuphambuka kwemvelo emhlane ophansi, kodwa futhi nesimo sekhanda. Abanye abaqeqeshwayo benza iphutha lokuphakamisa amakhanda abo kakhulu, abanye, ngokuphambene nalokho, babheka ngaphansi kwezinyawo zabo, bedala isimo esibuhlungu. Ikhanda kufanele lihambisane nomgogodla, futhi amehlo kufanele aqondiswe phambili.

Thatha isikhundla esizinzile, ngoba ngenkathi umile, uthembele kumaphuzu amabili kuphela - izinyawo zakho. Umthwalo kufanele usatshalaliswe ngokulinganayo phezu konyawo lonke, akufanele uncike phambili noma ubuyele emuva.

Yehlisa amahlombe akho bese uqinisa isisu sakho. Uma uphakamisa amahlombe akho, umthwalo udluliselwa emhlane ongenhla - i-trapezoid. Ama-trapezium athuthuke kakhulu kwabesifazane awabukeki ekhangayo. Isisu esinamathiselwe sizosiza ukugcina umhlane wakho uqondile.

 

Izici zokwenza izivivinyo ngenkathi uhlezi futhi ulele ebhentshini

Lapho wenza izivivinyo ulele phansi, khetha ngokucophelela isisindo esisebenzayo. Uma uzwa sengathi awukwazi ukuphatha ibhentshi, thola othile ozokuxhasa.

Ekuzilolongeni uhlezi futhi ulele, umzimba kufanele uphumule emaphuzwini amahlanu: izinyawo noma izingalo, izinqe, umhlane ophansi, umhlane ongenhla, kanye nengemuva lekhanda. Ungasihlisi i-pelvis nezinyawo zakho, ungaphakamisi amahlombe nekhanda lakho, ubheke phambili, uphefumule ngokulinganayo, futhi ugcine isisu sakho sivaliwe.

 

Izici zokwenza izivivinyo elele esiswini sakho

Ezinye izivivinyo, ezifana nama-hamstring curls, i-barbell noma imigqa ye-lat dumbbell, imigqa ye-barbell, nezandiso ze-dumbbell zenqwaba ye-deltoid yangemuva, kwenziwa ngenkathi ulele esiswini sakho (i-calorizator). Lokhu kukuvumela ukuba ukhulule umthwalo emgogodleni, ngakho-ke kunconywa ukufaka izivivinyo zesisu ohlelweni lwabantu abanezinkinga ezingemuva.

Lapha, futhi, umzimba wakho uhlezi emaphuzwini amane noma amahlanu: isihlathi (uma ikhanda liqondiswe ohlangothini) noma isilevu, isifuba kanye / noma isisu, i-pelvis nangaphambili kwethanga, unyawo noma isandla.

 

Sihlanganise imithetho eyisisekelo yokwenza izivivinyo eziyisisekelo nokuqeqeshwa kwamandla aphephile. Yiqiniso, kukhona ukuzivocavoca ngenkathi uhlezi futhi ulele, lapho kungenakwenzeka khona ukugcina wonke amaphuzu okusekela. Kodwa incazelo evamile yalokhu okungenhla ukuthi yonke into iqala endaweni ezinzile yokuqala. Uma uqonda futhi usebenzisa lo mthetho oyisisekelo, khona-ke ngokuhamba kwesikhathi ungakwazi ukuqonda kalula ngisho nokunyakaza okunzima kakhulu kwezobuchwepheshe.

shiya impendulo