Indlela yokuphefumula ngokuchanekileyo xa ugxuma? Indima yokuphefumula ekusebenzeni umzimba

Ukuze uqonde indlela yokuphefumula ngokuchanekileyo xa uhlambalaza, kufuneka ufunde indlela yokwenza umsebenzi ngokwawo, uqonde apho ubeka khona iinyawo zakho, ukuba ungagcina njani umqolo wakho nokuba wenze ntoni nge-barbell kumahlombe akho.

Inkcazo yomsebenzi

Ukuqhankqalaza nge-barbell kwiimigxa ngenye yezenzo zokuqala. Iquka amaqela amaninzi amahlunu, amadolo kunye namaqhinga okuqhawula. Kwakhona, umthwalo omkhulu uwela emthonjeni. Kubalulekile ukuqwalasela abo bantu abachasene, kunye neengcebiso ezivela koogqirha. Xa wenza umsebenzi, iimbumba zeemilenze, iintambo, umva kunye nesisu zisabandakanyeka. Indlela yokuphefumula ngokuchanekileyo ngexesha lezikwere, ungaqonda ngokuqala ukwenza umsebenzi ngokwawo.

Isiqalo sokuqala

Yandisa imilenze yakho ubude bubanzi okanye bubanzi ngokubanzi. Iinyawo mazibe zifana kunye, izwane zeenyawo zincinane kumacala (malunga nama-15-20 degrees). Esi sigxina sinako ukukhululeka kwiinqindi kwaye zichanekile ngokusemgangathweni.

Ukuba umsebenzi uqhutyelwa nge-barbell kumahlombe, ke i-projectile ifanele ibekwe kumqolo ongentla ( kwiimisipha ze-trapezius). Ezinye iintlobo zama squats (kunye nesiguqu okanye esinye isixhobo, ngaphandle kwezisindo ezongezelelweyo) singenziwa ngeenguqu ezahlukeneyo zesimo sezandla: kwibhande, eselulele phambi kwakhe, entloko, njl. Ingemuva iqonde, umshicileli uphazamisekile.

Inkqubo yokusebenza

Ukuma kwindawo yokuqala, qala ukuhamba phantsi - ngokukhathala, ngelixa utyilisa - uphume. Indlela yokuphefumula ngokuchanekileyo xa ukhathala, ubuchule, indima yokuphefumla ekusebenzeni-konke oku kuchaphazela ukusebenza komsebenzi wonke.

Ukuxubha kwenziwa kwimeko ye-90 degrees phakathi kwe-hip ne-shin. Le ndlela isetyenziselwa kwifomati yokufaneleka. Abaxhasi bee-body weighters, abalimi bomzimba basebenzisa ubuchule apho le ngqungquthela engama-degrees angama-90 kufuneka ihambe. Oko kukuthi, ukuxubha kwenziwa apha ngezantsi. Ungasebenzisa nayiphi na inketho. Kukholelwa ukuba umzimba osebenza kakuhle xa umgijimi ewela ngaphantsi kwe-parallel (i-femur efana nomgangatho). Xa indawo efunwayo ifumaneka, ukunyuka okuphezulu kuqala. Kule meko, umbuzo wokuphefumula ngokuchanekileyo xa uxubha, akufanele uphume.

Kuyo yonke intshukumo, i-thorax ifunyanwe, amahlombe aqondiswe, umva uphendule, umbono ubheke phambili okanye phezulu.

Ukuba i-squat yenziwa nge-barbell, ngoko phambi kokuba uyiqale, kufuneka uhambe kwibhar, unqume umgangatho ophakathi, ukhethe isikhundla esiphezulu sezandla, ulungise kwi-fretboard. Emva koko, kuyimfuneko ukubeka imilenze yomibini phantsi kwe-bar (ngaphandle kokungavumelani), ukulungisa i-projectile kumqolo ongentla (oko kukuthi, kwimisipha ye-trapezius). Kuphela emva koko, unako ukususa ibha ukusuka kuma-racks, uthathe amanyathelo ambalwa emva, ulungele kwaye uqale ukwenza umsebenzi.

Imiyalelo ecacileyo yenkqubo yokwenza

Kubaluleke kakhulu ukuba uqonde ukuba ukukrazula ngumsebenzi oqinileyo ofuna ukugxininisa nokuqwalaselwa komntu. Xa uhlahlisa, kubalulekile ukugcina iliso ngamadolo. Kufuneka bahlale endaweni, bajoliswe phambili, kwaye akudingeki ukuba uvumele ukunyakaza emva kweenyawo zonyawo. Ukusuka ngaphandle kubonakala ngathi umntu uhleli kwisihlalo esicinga. Kubalulekile ukugcina umgca wakho umgca kwaye ubambe i-barbell ngokuqinisekileyo kwimva yakho.

Xa ubuya kwindawo yokuqala, imilenze kufuneka iqondiswe, kodwa idolo lidibanise limele lilungiswe. Akuyimfuneko ukulungisa imilenze ngokupheleleyo (ungavimbeli idibene). Ngethuba lo msebenzi wonke, iinyawo kufuneka zinyanzeliswe ngokuthe ngqo kumgangatho, musa ukukrazula izithende ukusuka phantsi.

Ukuzivocavoca

Ukuze ufunde indlela yokucoca ngokufanelekileyo ngempumelelo (ngeendlela ezifanelekileyo), ungaqalisa ukusebenza kumshini we-Smith okanye ngeedkski ezincinci ezicetyiswayo ukuba zibekwe phantsi kweenzwane zeenyawo.

Kwakhona kukho ukhetho lokuqala ukwenza umsebenzi osondele eludongeni. Ukwenza oku, kufuneka u eme kufuphi nayo, izandla ukuze uzilungise entloko, udibanise kumacala (unako ukubeka isandla kwibhanti yakho). Qala ukwenza izikwere, ukuma emva kodonga. Siyabulela kwesi sikhundla namadolo asayi kuhamba phambili, kwaye izithende ziya kuba nzima ukunqumla phantsi. Olu hlobo lwesenzo sokukhokela kwi-squat eyisiseko luqeqeshe kakuhle umlinganiselo wokulinganisela, ulondoloze ama-knee joints.

Enye indlela i-squats kufuphi nodonga ngebhola enkulu (ibhola ye-fitball). Ngomgama ukusuka eludongeni silungiselela ibhola sisinqeni. Xa uhamba, ujikeleza umlanjana kummandla we-thoracic, kwaye xa ushukunyuka phezulu uya kubuya kwindawo yawo yokuqala. Kule meko, kubalulekile ukulandela amadolo (asishiyi ngasemva kweenyawo ezinyawo).

Emva kokuba ufunde ukwenza okungenani enye yeendlela ezingentla ngentlawulelo yokunyusa, ungazama ukwenza i-sit-ups ngeesisindo (kunye ne-barbell okanye i-dumbbells).

Ukusebenza koqeqesho

Izikwere ziyimisebenzi ebonakalayo yokwakha isisundu, ukukhulisa amandla emilenze, ukunciphisa ubunqamle bomzimba kunye nokukhuthazela. Ukuphuhliswa kwezi mpawu kulula ukuphumelela ngenxa yokungahambisani nokusebenza komsebenzi. Ungasebenzisa ubunzima obuhlukeneyo bezilingo, inani lokuphindaphinda, kunye nesantya sokwenza. Indlela yokhethwa ngokuchanekileyo iya kunceda ukufezekisa umphumo oyifunayo ngexesha elikhawulezayo.

Imisipha yokusebenza

• I-biceps ye-femoris muscle.
• Ithenda.
• I-membrane.
• Ezine ezineentloko.
• Uzuko.
• Ukwandisa umlenze.
• Imisipha yesisu.

Indlela yokuphefumula ngokufanelekileyo ngenkqubela

Izikwere ziyakwenziwa nge-barbell, nge-dumbbells, ngaphandle kwezixhobo. Zonke iindidi zenziwa ngeendlela ezifanayo kunye nokuphefumla. Kwi-inhalation kuyimfuneko ukuhla, ekuphumuleni-ukubuyela kwindawo yokuqala. Kukho umehluko kuphela xa umdlali ehlangene nezixhobo ezinkulu. Unokuqwalasela inketho nganye ngokubanzi.

Indlela yokuphefumula ngokufanelekileyo kwi-squares aerobic? Kule ndlela, ukuqhutyelwa kwenziwa ngaphambi kokuba kufane nomgangatho, kwiholo yeenkqubo zeqela, kumculo. Ukuphindaphinda rhoqo kuhamba kunye neqela lelawuli. Ukuqeqeshwa kweqela ngokuqhelekileyo kusetyenziswa izixhobo ezikhanyayo: ibha yomzimba, iidumbbells, ibhola ye-fitball, iibhola zonyango okanye ezingekho izisindo ezongezelelweyo. Ukunciphisa kuhamba kunye ne-inhalation, ukuphakamisa - ukuphuma kwomoya. Ekubeni ijubane lomsebenzi kulo msebenzi lingahluka, ukuphefumla kuyashintsha. Umzekelo, ukuba wenza i-squatting kwi-akhawunti ye-1 phantsi kunye enye, ngoko-inhalation kunye nokuphuphuma komzimba kuya kufanisa amanqaku. Yaye ukuba uthetha iibhilikhwe ezi-4 kunye nezine, ukuphefumla kuya kutshintsha. I-akhawunti nganye kufuneka ikhutshwe okanye ikhuphe.

Ukuphefumula ngexesha leesikwere kunye ne-barbell

Abadlali abanomdla xa bebonke abanezixhobo ezinkulu bazi indlela yokuphefumula ngokufanelekileyo xa beqhekeza ibha. Ukuthabatha ukuphindaphinda omnye ngesisindo esiphezulu kwiholo okanye kwimincintiswano, umgijimi ngaphambi kokuba anikezele phantsi aphefumle, uphefumle, kwaye xa uphakamisa, xa kuyimfuneko ukwenza into engenakwenzeka, phakamisa ubunzima obongezelelweyo, utywala, ngokuqhelekileyo uhambelana nokumemeza okukhulu. Iindwendwe ezihlala zihlala zibona ukuqeqeshwa okunjalo. Ukuphefumula okunjalo akukwamkelwa kwaye kuvunyelwe kuphela ngabadlali abavalelekileyo.

Ukuphuza xa uqhuba ezinye izinto

Indlela yokuphefumula ngokufanelekileyo kwi-squat okanye omnye umzimba? Kwanele ukukhumbula umgaqo owodwa: ukuphuma kwemoya kwenzeka kwimizamo, kunye nokuphefumlelwa ekuphumuleni okukhulu. Umzekelo, indlela yokuphefumula ngokufanelekileyo xa ugxuma ngaphandle kwebar? Isigaba esincinci sokunyakaza siyancipha, oko kuthetha ukuba umoya. Isigaba esiyinkimbinkimbi sentshukumo yenyuka, oku kuthetha ukuba yi-exhalation. Ukukhumbula umgaqo onjalo olula, unokuwusebenzisa kuwo wonke umsebenzi kwaye ungaceli imibuzo engakumbi malunga nokuphefumula ngokufanelekileyo. Xa kuqubuzana kunye nezidumbulu okanye kwi simulator ekunyuseni, kuhlala kukho ukuphuma. Iphuzu elibaluleke kakhulu: ukuphefumula kuhlala kuqhutyelwa yimpumlo, kunye nokuphuma komlomo.