Ukubhinca uhlangothi okhalweni nasesiswini: ungayenza kanjani + ama-mods ayi-10 (isithombe)

Iplanki yangaphandle (Ipulangwe eliseceleni) ukuzivocavoca okusebenzayo kwe-isometric esiswini nasesimisweni semisipha, esingafakwa kunoma yikuphi ukuvivinya umzimba kwabesifazane nabesilisa. Ipulangwe eliseceleni lingenye yezinto ezahlukahlukene zohlelo lokuzivocavoca i- “plank”, lwenziwe ohlangothini kuphela. Kulesi sihloko sizokhuluma ngezinzuzo kanye nokusebenza kwebha eseceleni, ukuthi ungakwenza kanjani lokhu kuvivinya umzimba nokuthi ungakwenza kanjani kube nzima noma kube lula ibha eseceleni.

Ibha eseceleni: ubuchwepheshe kanye nezici zokuqalisa

Ipulangwe eliseceleni lingenye yezivivinyo ezinhle kakhulu zokuqinisa i-corset yemisipha. Kungani kubalulekile ukuqinisa imisipha ye-corset? Le misipha incike empilweni yohlelo lwakho lwe-musculoskeletal. I-corset enamandla yemisipha iqinisa umgogodla, isekele umqolo wakho, ithuthukise ukuma komzimba futhi iyindlela yokuvimbela ubuhlungu beqolo. Kodwa-ke, ipulangwe eliseceleni lisiza ekuqiniseni hhayi kuphela imisipha yesisu kepha nemisipha yebhande lehlombe, imisipha yamathanga nezinqe. Lokhu kuvivinya umzimba kuyinkomba enhle kakhulu yamandla emisipha yokuzinza.

Bheka futhi: I-PLANK - ukubuyekezwa okuningiliziwe komsebenzi

Inqubo ye-lateral

1. Lala ngakwesokunene sakho. Cindezela izingalo zakho phansi, indololwane iqonde ngaphansi kwejoyini lehlombe. Qinisa isisu sakho bese udonsa umzimba wakho. Isandla samahhala silele ngohlangothi, noma selula umzimba, noma saphakama saqonda phezulu (khetha indawo enethezekile ukuze ugcine ibhalansi).

2. Phakamisa izinkalo zakho phezulu, uncike phansi ngezingalo nezinzwane zakho. Sabalalisa isisindo somzimba ukuze umthwalo omkhulu uwele ohlelweni lwemisipha hhayi engalweni. Umzimba wakho kufanele uqonde futhi uqinise, isisu sifakwe phezulu.

3. Bamba isikhundla 15-60 imizuzwana bese wehlele phansi. Ungaphinda lo msebenzi ngezindlela eziningana, noma wenze ipulangwe eliseceleni kolunye uhlangothi. Sebenzisa isibuko ukuqinisekisa indlela efanele yokuvivinya umzimba.

Kulelo nothi:

  • Umzimba uqonde ngokuphelele futhi wakhe umugqa kusuka ekhanda kuye ozwaneni
  • Icala aliweli phambili noma emuva
  • Bheka phambili, ngaphandle kwentamo, amahlombe aweluli aye ezindlebeni
  • Phakathi kwengalo nehlombe ezisekela izingalo zakhe i-engeli elungile
  • Kudonswe amadolo, imilenze iqonde futhi ishube
  • Emuva iqonde hhayi slouching, ngaphandle sagging okhalweni
  • Isikhumba sinwebeka phezulu ngangokunokwenzeka, umzimba awenzi i-SAG
  • Izinqe namahlombe akulayini owodwa

Lapho wenza ipulangwe eliseceleni kubaluleke kakhulu ukusabalalisa kabusha isisindo somzimba ukuze umthwalo omkhulu ungabi nezingalo namahlombe, ne-corset yemisipha. Kubalulekile ukugcina isimo somzimba esifanele ngesikhathi sokuzivocavoca, khipha isisu sakho futhi uthwale isisindo emzimbeni ngaphezu kwemilenze nezingalo. Ukwenziwa okungalungile kwepulangwe eseceleni kusongelwa ukuvela kobuhlungu bomhlane nomhlane ophansi nezindololwane ngenxa yengcindezi eyeqile kubo.

Amapulangwe ohlangothini lokukhetha wabaqalayo

Ipulangwe eliseceleni - ukuzivocavoca okunzima kakhulu, okumele ube nemisipha eqinile emzimbeni wakho ophezulu. Uma kusenzima ukusebenzisa inguqulo yakudala yepulangwe eseceleni, ungaqala ngohlobo olwenziwe lula. Kulokhu, udinga ukuthembela phansi ngezinyawo nangemadolo. Umzimba ugcina umugqa oqondile, izindololwane zingaphansi impela kwamahlombe, umzimba awuweleli phambili noma emuva.

Lapho usungabamba ipulangwe eliseceleni ngamadolo kungakapheli imizuzwana engama-45-60, ungashintshela enguqulweni yakudala yepulangwe eseceleni. Qala ngamasekhondi angu-15 bese kancane kancane wandisa isikhathi osisebenzisayo siye kumasekhondi angama-60. Ungenza lo msebenzi ngezindlela eziningana.

Inketho eseceleni yebha yokuthuthuka

Kepha uma usuvele ungumfundi onolwazi ungadlulela kuzinguqulo ezithuthuke kakhulu zeplangwe eliseceleni. Phakamisa izinkalo zakho phezulu, bamba imizuzwana embalwa bese wehla kancane, unakekele ukungathinti phansi. Phindaphinda okungu-12 kuye ku-15. Ungabamba i-dumbbell eceleni ukuze ube nzima ekusebenziseni.

Izithombe ezinkulu zokubonga esiteshini se-youtube: I-PaleoHacks.

Ukulandela ibha eseceleni?

Imisipha yesisu inesakhiwo esiyinkimbinkimbi. I-rectus abdominis, enamacube ayisithupha adingekayo ukugoba umgogodla ngezindlela ezihlukile. Kubizwa nangokuthi ukucindezela kwemisipha. I-abdominis eguqukayo iyisicubu esijulile, esizinzisa umzimba wakho ngesikhathi sokuzivocavoca umzimba (isb., ngesikhathi kwenziwa intambo efanayo). Izicubu zangaphakathi nezangaphandle ze-oblique zisebenza ukujikeleza, ukujikeleza nokusimamisa umzimba.

Ngenkathi imichilo eseceleni isetshenziswa yonke le misipha yesisu. Njengoba ukwazi ukubona ukuthi le misipha ixhunyaniswe ngokungenakulinganiswa nokusebenza komgogodla, yingakho kubaluleke kakhulu ukwenza ama-classic kanye nama-side trim njalo. I-corset enamandla yemisipha iyisihluthulelo sokubuyela emuva ngqo nomgogodla onempilo.

Kodwa-ke, lapho wenza ipulangwe eliseceleni alibandakanyi imisipha yesisu kuphela kepha nama-deltoids (imisipha yehlombe), ethatha ingxenye ebalulekile yomthwalo. Ayikho ingxenye encane kulokhu kuvivinya umzimba, uzothatha imisipha yemilenze, ikakhulukazi imisipha ekhazimulayo, imisipha ye-adductor yamathanga, i-quadriceps nezintambo. Ipulangwe eliseceleni likwenza usebenze wonke umzimba kusuka ekhanda kuye ozwaneni.

Izinzuzo eziyi-7 zokwenza amapulangwe oseceleni

  • Ipulangwe eseceleni liwumsebenzi omuhle wokuqinisa imisipha yesisu, izingalo, imilenze nezinqe.
  • Lokhu kuvivinya umzimba kusiza ukusebenzela indawo yokhalo nezinhlangothi.
  • Ngebha eseceleni ungaqinisa imisipha nomgogodla.
  • Imichilo eseceleni ejwayelekile isiza ukuthuthukisa ukuma.
  • Kuyasiza futhi ukuthuthukisa ibhalansi ngenxa yomthwalo wemisipha yokusimamisa.
  • Ukuzivocavoca okunomthelela ophansi okuphephile kumajoyinti.
  • Ipulangwe eliseceleni lilungele bobabili abaqalayo futhi bathuthukile ngenxa yenani elikhulu lokuguqulwa okuhlukile.

Ividiyo yokwenza kahle ipulangwe eliseceleni:

Ungayenza Kanjani Ipulangwe Eliseceleni | Ab Ukuzivocavoca

Ipulangwe eliseceleni: 10 ukuguqulwa okuhlukahlukene

Lapho usuthole inguqulo yakudala yepulangwe eseceleni, ungaqhubekela kuzinguqulo ezithuthuke kakhulu zalo msebenzi. Uma uthathe isinqumo sokuyenza ibe nzima inkambo yokuzivocavoca umzimba, okokuqala qiniseka ukuthi uyenza ngobuchwepheshe ngendlela efanele. Ngaphandle kwalokho, ipulangwe eliseceleni aligcini nje ngokungasebenzi kodwa nokuzivocavoca okuyingozi. Ngenxa yethonya elinamandla entanjeni yomgogodla kungalimaza umhlane wakho uma wenziwe ngendlela engafanele.

Khetha ukuguqulwa okungu-3-4 kokuzivocavoca kusuka ngezansi bese ukwenze ngokulandela uhlelo olulandelayo: Ukuzivocavoca imizuzwana engama-30, ukuphumula kwamasekhondi ayi-10, ukuphinda ama-2 ohlangothini ngalunye. Isikhathi nenombolo yezindlela zingalungiswa ngokuzimela. Ngakho-ke, uzothola isethi enhle yemizuzu eyi-10 yesisu nomzimba wonke.

Ngama-gifs ngiyabonga iziteshi ze-youtube: I-FitnessType nePaleoHacks.

1. Ipulangwe eseceleni elinomlenze ophakanyisiwe

2. Ukuphakanyiswa komlenze ohlangothini lweplanga

3. Ukusonteka ohlangothini oluseceleni ezingalweni zangaphambili

4. Ipulangwe eliseceleni esandleni

5. Ukujija epulangwe eliseceleni ngesandla

6. Thinta indololwana ukuze uguqe ngohlangothi

7. Ukudonsa idolo ngepulangwe eliseceleni

8. Ipulangwe eliseceleni endololwaneni nge-pivot

9. Side ipulangwe ezandleni ngejika

10. Ipulangwe eliseceleni elinempahla eyengeziwe

Ngezihibe ze-TRX:

I-Fitball:

Ungayenza kanjani ipulangwe eliseceleni:

Ungayenza kanjani enye ipulangwe eliseceleni:

Ungenza ipulangwe eliseceleni ngomgomo we-TABATA. Kusho ukuthini? Qala i-timer yakho bese wenza umsebenzi ngamunye imizuzwana engama-20 izindlela ezi-8 eziphakathi kwamaqoqo ziphumula imizuzwana eyi-10. Ingqikithi, uzothola isethi ephezulu yekhwalithi ephezulu kumizuzu engu-4, indlela emfushane engu-4 ohlangothini ngalunye.

Konke mayelana nokuqeqeshwa kweTABATA: kuyini + ukuzivocavoca umzimba

Funda futhi ezinye izihloko zethu:

Isisu, Emuva nangokhalo

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