Okuqukethwe
Ngeqhinga elilodwa elilula, ukuzivocavoca umzimba kwe-barbell kuzoba okuphephile kumhlane wakho ophansi futhi kube nzima ngemisipha yakho yangemuva. Kufanele ukwazi lokhu!
About the Author: U-Evan Sentopani
Kaningi, ngiyabona ukuthi abantu babona ukuqeqeshwa njengento efanelwe neqembu elithile lezicubu. Ngale ndlela, iqembu ngalinye lemisipha liqukethe imisipha engaxhumekile, futhi ngayinye yazo kufanele isetshenziselwe ngamunye.
Ngake ngacabanga kanjalo nami. Eminyakeni edlule, isimo sami sengqondo ngokuqeqeshwa sesibe ngokuhlelekile futhi siyinkimbinkimbi. Manje sengiyaqonda ukuthi ngaso sonke isikhathi lapho siphakamisa izinsimbi, sisebenzisa umzimba wonke, hhayi isicubu esisodwa. Futhi kunoma yikuphi ukuzivocavoca okukhulu, uzizwa lo mphumela ngomzimba wakho wonke.
Uyazi ukuthi unjani lo muzwa: uphefumulela phezulu, ukhathele, uzizwa uthanda ukuhlala phansi, futhi uzizwa ungakhululekile emzimbeni wakho wonke. Ama-Barbells nezisindo zamahhala kubangela ukuthi lesi simo sisheshe kakhulu kunemishini yokuzivocavoca. Lesi sizwe singelinye lamathuluzi amahle onawo lapho ufuna ukwenza umzimba wakho umile. Le yindlela engiyisebenzisa ekusebenzeni kwami emuva.
Mhlawumbe elinye lamathuba amahle kakhulu okuthi "ukwenze kahle" futhi uthole izinzuzo ezinkulu linikezwa ukuqeqeshwa emuva. Ngendlela elungile, ukuqeqeshwa emuva kuba namandla kakhulu. Lapha usebenza kanzima uze ujuluke okwesikhombisa, noma uyeke igxathu elilodwa ukusuka ekuqapheliseni amandla akho. Ukuzikhethela kungokwakho.
Konke okudingayo futhi akukho okunye
Kimi, lokhu wukuzivocavoca okuyisisekelo kepha okusebenzayo kakhulu. Kubandakanya umugqa we-barbell ogobile, umugqa we-T-bar, umugqa ophezulu we-lat, nomugqa we-dumbbell. Ngokuya ngohlelo lokuqeqeshwa kwezinye izinsuku zesonto, ngingahlanganisa nokufa ngesikhathi sokuzivocavoca kwami emuva.
Ngosuku esashutha ngalo le vidiyo, nganquma ukwehlisa umthwalo. Futhi, inhlanganisela ye-barbell / dumbbell / T-row isivele isindayo ngokwanele ukuthi angizwanga sengathi ngidinga ukungeza enye into (futhi ngikwenzile ukufa ezinsukwini ezimbili ezedlule ekuzivocavoca umlenze).
Ujikela emuva: Ukuzivocavoca kuka-Evan Sentopani
Amasethi wokuzifudumeza
3 asondele ku 15 ukuprakthiza
Izindlela ezimbili zokuqala ukufudumala
4 asondele ku 20, 20, 8, 8 ukuprakthiza
Isuperset:
4 asondele ku 20, 10, 10, 10 ukuprakthiza
4 asondele ku 20, 10, 10, 10 ukuprakthiza
Lapho usufinyelele ukwehluleka ngesandla esisodwa, shintshela kwesinye, bese ubuyela esandleni sokuqala, bese ubuyela kwesesibili. Ngale ndlela uzokwenza u-10-12 ubuyele okokuqala futhi u-5-7 uphinde okwesibili. Lokhu kungabalwa njengendlela eyodwa.
3 asondele ku 12 ukuprakthiza
Amathiphu Wamasu avela ku-Evan Sentopani
Ama-curls omlenze ku-simulator. Ukukhetha kungabonakala kungajwayelekile, kepha ngethembe. Ngisanda kuthola ukuthi amasethi ambalwa ama-curls emilenze ngaphambi kokuzivocavoca emuva asiza kakhulu ukuvula imisipha. Ngibezwa bobabili ngesikhathi sokufa kwebarbell esindayo emthambekeni, nangesikhathi sokufa, futhi lokhu kuvikela umqolo wami ongezansi. Umqondo ufike emqondweni wami ngenkathi ngenza umsebenzi wokufa, engihlangana ngawo kwesinye isikhathi ube yisuperset enama-curls emilenze. Ngibonile ukuthi kule superset, iqolo lami elingaphansi alingikhathazi lapho ngenza izihibe.
Ngenxa yokuphepha nokukhiqiza, lezi zivivinyo ezimbili zidinga ukudlulisa ukungezwani ngemuva kwethanga, hhayi emhlane ophansi. Uma unezinkinga zeqolo, zama lokhu kuzivivinya.
Umugqa we-barbell we-Bent-over. Ayiyona . Unga - futhi udinge - ukuxhuma imilenze yakho kancane. Kungani? Uma uzama ukugcina umqolo wakho u-100% unganyakazi, umthwalo kumhlane wakho ophansi uzokhula ngokuzuza kwesisindo ngakunye. Ngokusebenzisa imilenze yakho “njengezinciphisi ezishaqisayo” ekuphindaphindweni okungalungile, uvumela izinkalo zakho, hhayi iqolo elingezansi, ukuba zithwale ingxenye yengonyama yomthwalo.
Umugqa we-barbell we-Bent-over
Noma kunjalo, kufanele ugcine umhlane wakho ufana naphansi ngangokunokwenzeka. Ngokuthi “parallel” ngisho ukuthambeka okungama-degree angama-45 noma ngaphezulu. Uma uzungeza umhlane wakho kakhulu, ukuze imigqa egobile ibukeke njengaleyo eguquliwe, uzolahlekelwa yinhlonipho yontanga yakho, futhi ngesikhathi esifanayo nomphumela wokuqeqeshwa olindelekile. Ungalenzi leli phutha.
Ukusebenza kokuvivinya umzimba kuncike kakhulu ekutheni ungasiphatha isikhathi esingakanani usebenzisa inqubo emsulwa. I-barbell enzima kakhulu, umhlane wakho ukhudlwana. Inqobo nje uma iqolo lakho eliphansi lingakwazi ukumelana nomthwalo, ukuqala ukujima kwakho emuva ngomugqa ogobile we-barbell kuzokuvumela ukuthi unikeze lo msebenzi wonke amandla akho namandla. Uzodonsa isisindo esiphezulu senombolo ephezulu yama-reps.
Umphumela omuhle we-barbell deadlifts osindayo uqinisa iqolo elingezansi, i-glutes kanye nemisipha. Futhi uma kunamaqembu emisipha angaphezu kwelilodwa azuza ngokuvivinya umzimba, lokho kuyisibonakaliso esihle!
I-T-rod (induku ye-T-rod). Ngokwami, ngicabanga ukuthi umugqa ogoqiwe ungcono kunomugqa we-T, futhi angisoze ngathengisa owokuqala ngomzuzwana. Kepha ngasikhathi sinye, nginesiqiniseko sokuthi kunengqondo ukufaka zombili iziqhumane ekufeni okukodwa.
Kungani lokhu kubonakala kungumbono omuhle kimi? Zigwebele wena: uqala ngomugqa we-barbell bese ukhathala imisipha yakho eminingi yangemuva. Ngemuva kwalokho dlulela ku-T-bar bese ufaka ichashazi ukuthola umphumela ohluke kancane kunalokhu kuhamba. Ngaphezu kwalokho, lolu hlobo lokudonsa lususa omunye umthwalo kusuka emuva ongezansi.
Kumele kuqashelwe ukuthi yize i-T-bar ikhiyiwe futhi isebenza njenge-lever, kusamele usebenzise ukugoqa unyawo lwakho esigabeni esiphindaphindayo sokuphindaphinda.
Ukudonsa kwebhulokhi ephezulu ngesibambo se-V. Le nhlangano ingenziwa ngezindlela ezahlukahlukene. Imvamisa ubona abantu begudluza amadolo abo ngaphansi kwe-bolsters ngangokunokwenzeka futhi bancika kakhulu emuva lapho behlisa isisindo. Le nketho yenza ukunyakaza kubukeke njengokugxila mpo ku-hummer; ibutha imisipha ye-trapezius ne-rhomboid ngezinga elikhulu, futhi ngezinga eliphansi kakhulu lats.
Ngokubheka ukuthi imisipha yami phakathi emhlane (i-trapezoid kanye ne-diamond-shaped) isivele ikutholile kulokhu kuzivocavoca, inhloso enkulu yalokhu kuvivinya umzimba ukwenza ama-lats. Futhi lokhu kungukuhamba okuhle kakhulu engikwaziyo ngokuhlukaniswa okukhulu!
Ukudonsa kwebhulokhi ephezulu ngesibambo se-V
Ukuze uthole okuhle kokuzivocavoca, beka amadolo akho ngqo ngaphansi kwe-bolsters ukuze ukwazi ukuwavikela, kodwa kungabe kusaba khona. Gcina intambo phambi kwakho, hhayi ngaphezu kwekhanda lakho. Ngemuva kwalokho, lapho udonsa ikhebula phezulu kwesifuba sakho, gcina izindololwane zakho phambi kwakho ungazivumeli zihlukane. Isifuba sihlale sisesimweni esiphakeme, umzimba awunyakazi.
Izandla zakho kuphela okufanele zihambe. Khumbula ukwelula phezulu bese ukhama ezansi; zama okusemandleni akho ukugcina imisipha yakho ishuba kusukela ekuqaleni kuze kube sekugcineni. Awuzami ukusetha irekhodi lomuntu siqu lesisindo noma ukuphindaphinda lapha, ngakho-ke gxila ekwenzeni i-rep ngayinye ibe nzima ngangokunokwenzeka.
Imigqa ye-Dumbbell. Eminyakeni edlule ngike ngazama ukuhlukahluka okuningi kwalokhu kuhamba: ngamamitha amabili phansi nengalo eshalofini lama-dumbbells, ngomlenze owodwa ebhentshini elingenhla, ngokugcizelela ebhentshini elithambile. Ekugcineni, ngafinyelela esiphethweni sokuthi umugqa omuhle kakhulu we-dumbbell kimi wawunomlenze owodwa ebhentshini eliqondile.
Le nketho inikeza indawo ephakathi phakathi "kokunzima ngangokunokwenzeka" nokuthi "kulula ngangokunokwenzeka". Ngokuqhathanisa, ngokugcizelela ebhentshini elitshekile, akukuhle ukusebenza futhi alikho ithuba lokuthatha isisindo esibalulekile. Ngakolunye uhlangothi, uma uthatha i-dumbbell uqonde ngqo eshalofini, ungadonsa i-projectile esindayo engasile; ikhipha kakhulu ukuzethemba, kepha yenza okuncane emisipheni yangemuva. Ngisebenzisa ama-dumbbells angama-45kg futhi ngenza izinto ezingezinhle ezilawulwa kancane ukuthola okuningi ekuhambeni.
Ngisebenzisa futhi uhlobo oluthile lokudla okuphezulu. Okokuqala, wenza indlela eyodwa yokuhluleka, bese ushintsha izandla bese wenza okufanayo ngaphandle kokuphumula. Ngemuva kwalokho, futhi ngaphandle kokuhlaba ikhefu, thatha igobolondo ngesandla sokuqala uphinde usebenze ukwehluleka. Uma ekugijimeni kokuqala wenza ama-reps ayi-10-12 ngesandla ngasinye, bese kuthi emzuliswaneni wesibili ungakwazi ukuqonda kahle u-5-7. Izigaba ezimbili zibalwa njengeqoqo elilodwa. Udinga ukwenza ezintathu zalezi.
Amasethi nama-reps yimininingwane nje.
Manje njengoba konke sekubekwe emashalofini, ungakhumbula into esemqoka - ukuqeqeshwa kwakho "ifilosofi" kubaluleke kakhulu kunanoma yiluphi uhlelo lokuqeqesha. Ukusetha, ukuphindaphinda, ukuzivocavoca nokuhleleka kwazo kungashintshwa nganoma yisiphi isikhathi. Kepha akumele sikhohlwe ukuthi inhloso yakho ukuzivocavoca umzimba, futhi kufanele ube ukulungele ukuvezela umzimba wakho enseleleni enkulu. Lokhu kudlala indima ebalulekile.
Uma ufinyelela ukuqeqeshwa ngale ndlela, ukuqeqeshwa kuzozihlela kukodwa. Ngithembe, uzokwazi ukuthi ume nini. Umzimba uzokutshela ngakho, futhi awudingi ukuthembela entanjeni ethile engafanele.
Khumbula, izinhlelo zokuzivocavoca zodwa azikhulumi nganoma yini. Isimo sokuqeqeshwa, ukuzimisela ukunqoba imingcele kanye nokudiliza izithiyo, kushiya indawo entofontofo kude ngemuva - yilokho okubaluleke kakhulu. Qeqesha kanzima, kwenze njalo, futhi ujabulele imiphumela!