Zeziphi izihlunu basebenza ekuqubheni? Indlela yokuphumeza umzimba ogqibeleleyo kunye nempilo?

Ebudeni bohambo ababandakanyekayo yonke inkqubo musculoskeletal. Zeziphi izihlunu ukusebenza xa kuntywilwa nendlela ukuphuhlisa izihlunu? Lo mdlalo kungaba ingqalelo efanelekileyo ukugcina umzimba ukwimo elungileyo ngokomzimba. Ezinekhono phantse lonke ukuma ogqibeleleyo ze-kakuhle kwezihlunu intliziyo kunye nemithambo yegazi xa iyonke. Kwaye oko a plus lokudada enkulu.

Yintoni na ukusetyenziswa yokudada

Dada ekucetyiswa ngoogqirha ukuba phantse zonke izigulane abafuna ukuzisa impilo yabo ukuze. Phambi kokuba uqonde ukuba amaqela kwezihlunu ekuqubheni, kubalulekile ukuqwalasela kunye nokusetyenziswa kolu hlobo ezemidlalo zempilo.

Ukuba echibini sixhasa ngokugqibeleleyo kwegazi kwaye kwandisa umthamo semiphunga. Ukuqubha - phantse kuphela mdlalo esenza sisebenze zonke iintlobo izihlunu. Kwakhona ezinekhono phantse abe iingxaki kwinkqubo yokwetyisa.

Ndikunye umthambo rhoqo abantu kwandisa unyamezelo, kwandisa umbhinqo umkhono, nomzimba usoloko ikwimo entle kwaye kufanelekile. Akukhathaliseki apho umntu bequbha. Ukuze lo mbuzo: ukuba izihlunu zisebenze xa siqubha echibini, unako ukuphendula eziqhitsini. Isininzi ukusebenza amaqela izihlunu efanayo xa siqubha elwandle.

Izihlunu ezinekhono ukusebenza

Xa umntu isecaleni, usebenza khosi elinye okanye amanye amaqela kwezihlunu. Nomdlalo eyakhelwe kwi ekunciphiseni uxinzelelo kwezihlunu kunye, ngoko eqinisa Yenzeka lonke ixesha.

Zeziphi izihlunu basebenza ekuqubheni? Imisipha yokuqala umlenze. Ngexesha lotyelelo rhoqo echibini kunciphisa esinqeni kwaye iqinisa imisipha ngokubanzi. Kwakhona ngexesha intshukumo rhoqo izihlunu iingalo, kunene kunye namagxa zokusebenza. Ngokuthe ngcembe, umntu uqale ukwandisa umbhinqo emagxeni. Xa abantu, eli nani uba yindoda.

Musa ukulibala ukuba isimbo nganye olukhethiweyo kuchaphazela amaqela umsipha ngamnye. Ngoko ke, ukuba umntu iye yagqiba ukomeleza iqela elithile izihlunu, kufuneka ukhethe ngononophelo isimbo lokudada, leyo evumelana yena.

iindlela ezikhoyo kunye nemisipha inxaxheba

Ngoko ke leyo imisipha ukuba isebenze ngexesha ukuqubha kuxhomekeke indlela?

1. Xa ukhetha freestyle becala xhobani izihlunu zokusebenza latissimus.
2. Ukuba womdlali kufutshane kurhubuluza esifubeni sakhe, ngoko ke kuya kuquka phantse zonke izihlunu, Noko ke, inkoliso yawo umbhinqo emagxeni.
3. Xa enyusa i gaqa kumva loo mntu inxaxheba latissimus dorsi.
4. Butterfly yenza isebenze zonke izihlunu imilenze, iingalo kunye obliques. Umntu ngenkuthalo evuna cofa.
5. Ingakumbi luncedo swimming breaststroke. Zeziphi izihlunu ukusebenza ngale ndlela ukuqubha? Ukuba breaststroke bezandla ethanda, yena isebenza izihlunu umva. Ingakumbi aphuhliswe kakuhle rhomboid, trapezoidal, kunye nezihlunu latissimus.

Khetha indlela ofanele imbaleki ethile, kubalulekile kakhulu. Noko ke, oogqirha Siyaleza ngamandla ukusebenzisa izimbo enye. Ngaloo ndlela kunokwenzeka kuphela ukuba kancane umzimba wonke, kodwa ukutsala imilo nokuphucula impilo yakho. Ukongeza, kunye alternation banezimbo Andinamali yaneleyo ukuphumla umzimba bit ngexesha intshukumo.

Tshintsha izibalo noqeqesho rhoqo

Xa abantu baqala ukuzibandakanya kwimidlalo ukulungiselela ukuphuculwa amanani, ngoko nangoko ubuza umbuzo: yintoni izihlunu basebenza ekuqubheni? Enyanisweni, asimele sibe siyazikhohlisa ndilindele iziphumo fast, nkqu ukusebenzisa rhoqo.

Xa umthwalo rhoqo ubunzima kwezihlunu liya kukhula ngokucothayo kakhulu. Ngaphezu koko, le ndoda asisoze sikwazi ukufezekisa iziphumo enjalo, njengoko eklasini, ezifana weightlifting, okanye weightlifting. Kodwa yena ngokoqobo shwaka adipose inyama kunye nani lemidlalo "womile".

Kubalulekile ukukhumbula ukuba xa udlula imilo ngoko ngokuba ngunxantathu. Ithole ku ejimini zange ukusebenza, ngoko neendadi zobungcali obonakala ngoko nangoko.

Kwakhona, Musa ukulinda ukupompelwa kumaphephandaba, esifubeni kunye esineendidi. Ezi izihlunu ziphuhliswa kuphela xa imithwalo amandla phantse akukho msebenzi ekuqubheni. Ukuba oyifunayo, oko kukuthi ukuphumeza iimilo ezinjalo kufuneka ube kwindawo yomthambo. Hi ndlela leyi, edityanisiweyo ukusebenzisa nempembelelo entle kwimpilo yabantu.