Ziziphi izihlunu ezisebenza kunye nezikwere? Indlela yokwenza izikwere ziphumelele ngakumbi?

Nantoni na into ongayithethayo, umsebenzo omncinci wokuthanda kwabo bonke abaqalayo uhlala kwi-barbell. Ukuqala kwesi sikhathazo, kunzima kwaye kubangele ezinye iimvakalelo eziphazamisayo. Nangona kunjalo, ukuxubha kwenza ukuba kube lula ukuphumeza iziphumo ezinzulu kwimidlalo. Abo bafuna ukulahlekelwa isisindo ngokukhawuleza bakhuphe ubunqamle obuninzi bomnxeba. Abadlali bebhola abaphishekela isistim, baqaphele ukukhula kwezihlunu emilenzeni yabo.

Ngako oko, eli nqaku lizinikezele ngokupheleleyo kwizikwere. Umfundi uya kufumana ukuba yiyiphi imisipha yokusebenza xa ixubha, kwaye iyaziqhelanisa nekhono lokuphucula ukusebenza kobunzima obunzima. Iingcebiso zabadlali abaza kuba zingabonakali.

Iiblasi eziqhelekileyo zohlobo

Qala ukugqithisa okugqithiseleyo ngomsebenzi wokufunda owenziwa ngempumelelo kwi-gym. Ngokuqhelekileyo, izikwere zihamba nge-barbell. Ziziphi izihlunu ezisebenza kunye nendlela yokupompa ngokufanelekileyo ngolu hlobo, umfundi uya kufumana kuphela emva kokuziqonda indlela yokuphunyezwa.

Kwi-squats, kubalulekile ukugcina imithetho emibini kuphela: gcina i-back flat yakho kwaye ungavumeli amadolo ahambe phezu kweesokisi. Yonke into ilula kwaye ifikeleleke - ngexesha lokutshitshisa nje kufuneka uthathe i-pelvis kwaye uhlale phantsi. Emva koko, sele sifumane ukufana phakathi komgca wezintlu kunye nomgangatho, kubalulekile ukubuyela kwindawo yokuqala.

Ngoku ngokusebenzisa izihlunu. Iingcali ezininzi zivame ukuhleka usulu ukuba kuphela ezo zihlunu ezilimazayo zikhula. Enyanisweni, oku akunjalo ngokwenene, emva nje kokuba i-sit-ups iphakama eliphezulu kunye namathanga aphelile. Ezi zihlunu zisebenza kulo msebenzi.

Iimfuno zezesondo ezahlukeneyo

Ngenxa yokuba iindaba ezixhamlileyo zinemibuzo eninzi malunga nokuba izidumbu zisebenza njani kunye neesikwere kubasetyhini, umntu unokugqiba ukuba umthwalo ubonakala ngokwahlukileyo kwisini ngasinye. Nangona kunjalo, ulwazi oluncinane lwe-physiology luya kutshabalalisa le ngcamango, kuba kwisakhiwo samathambo kunye ne-muscle fibers umzimba womntu ufana ngokufanayo nomzimba wesetyhini. Yiyo nje imizwa yeesikwere kwizinto ezahlukeneyo.

Oku kwachazwa kwakhona. Abasetyhini bafuna ukufumana iintlobo ezintle ezijikelezileyo ngenxa yoko, kwaye le nxalenye ayifuni nonke kumadoda. Umsebenzi wabo uyisondlo esinamandla ngemilenze eqinile nehle. Ukuqwalasela ukungafani kwezidingo, izakhiwo ezahlukeneyo zoqeqesho zenzelwe ukuphuhliswa kwemisipha yomlenze. Enyanisweni, ukuxubha ngokuqhelekileyo kunye nebar kungenziwa ngeendlela ezahlukeneyo.

Iimpawu zokufuduka komgxininiso womthwalo

Xa sele uqikelele ukuba yimaphi amaqela e-muscle asebenzayo xa ukuxubha kunye nemisebenzi eyenziwa ngabesilisa nabasetyhini, ungayazi indlela yokwenza imisebenzi esondeleyo. Ngoko ke, amadoda ayidinga imilenze enamandla, ngokulandelanayo, umthwalo kufuneka ugxininise kuphela kwiinqumlo (quadriceps). Nantsi yonke into elula - ukugqithwa kancinci kunye nokususwa kwe-pelvis emuva ngokukhawuleza kubandakanya imisipha yemilenze. Umgijimi ufuna kuphela ukuhlala phantsi aze eme. Ungadlala nomthwalo ngezindlela ezahlukeneyo: umntu ubeka ubunzima obuninzi, kwaye umntu unomdla ekwenzeni umsebenzi wobugcisa, ehleli phantsi ukwenzela ukuba kukho ukufana phakathi kweenyawo kunye nomgangatho.

Abasetyhini badinga iimpahla ezijikeleziweyo, ngokufanelekileyo, kubalulekile ukuba bazibandakanye emsebenzini. Unokwenza oku kuphela ngokuhlala phantsi kunye ne-barbell. Ewe, kufuneka unciphise i-pelvis engezantsi kufana nomgangatho. Ngokwemvelo, abaqalayo banokwesaba ama-squats, kuba, ngokuqinisekileyo, ukwenza umsebenzi ololo hlobo, amantombazana kufuneka abe nemilenze eqinile. Kodwa akudingeki ukuba uxhalabise - izibhokolo zinyani ezincinci, zinomthwalo omncinci. Kwizigaba zokuqala, unako ukugoba ngaphandle kwebar.

Ekuqaleni kwakukho igama

Ukuthintana nesihloko soqeqesho kunye nesisindo sayo, ngokukhawuleza ndifuna ukuqwalasela abafikayo, ukuba le yinto engabalulekanga. Ewe, unokusebenza izihlunu zemilenze kunye neenkuni kunye nezigulane eziqhelekileyo kwiinqanaba zokuqala, unokwazi ukulahla ugcino lwe-fat, uyenze ukuzivocavoca ngesantya, kodwa awukwazi ukwandisa umthamo we-muscle ngaphandle kokulinganisela. Yaye ukuba umntu eqinisekisa umfundi ukuba le yinyani, ngoko unokuthiwa yi-theorist ngokuphepha. Kwaye umntu onjalo akude nemidlalo yemidlalo.

Ngoko ke, iziphi izihlunu ezisebenza xa zihlutha ngaphandle kwebar? Kunengqiqo ukucinga ukuba kuyafana nokulinganisa (sithetha ngezihluma kunye neentambo). Nangona kunjalo, akulula. Konke malunga nokulinganisela kunye nobuchule bokusebenza. Ukugxotha ngaphandle kwebar, abaninzi abantu abatsha bazama ukubamba into ethile phambi kwabo, ukuze bangabuyi. Umthwalo ngokukhawuleza uhamba waya emadolweni (inxalenye engezantsi yentambo). Ngokuziqonda, amadoda aya kulungiswa ngolu hlobo, kodwa abafazi baya kufuneka bacinge nge-balance.

Umthwalo ochanekileyo ugxininise

Kwihostholo yezemidlalo, amathuba omdlali athatyathwa kuphela kwiimimululators, ngoko ayikho imfihlo yokuba ama squats angenziwa kuphela ngebar, kodwa nakwi simulator ekhethekileyo. Ngokuphathelele "umshini weSmith." Ibha yebhayile kulo mshini imiselwe phakathi kwezikhokelo ezimbini. Inzuzo enkulu apha ikulungiselela ukuthambekela komdlali. Enyanisweni, umgijimi akayi kukwazi ukubuyela emva kwebar, angawa phambili.

Ngokwemvelo, abagijimi banomdla ngokukhawuleza ukuba zeziphi izihlunu ezisebenzayo xa zisuka eSmith? Apha, umthwalo uhamba ukusuka emagqabini ukuya emathangeni. Kubonakala ngathi inqubo efanayo, nangona kunjalo, ngenxa yokungakwazi ukuhlawula ibha, umgijimi kufuneka akhuphe ngamandla i-pelvis emuva, enyanzele ukubandakanya zombini iintambo kunye nemigodi emisebenzini.

Sebenza ngaphandle kokuzonwabisa

Akunjalo bonke abagijimi abaphinda bajonge kwimoto kaStitt, bezama ukukhawuleza iipompo, benze "izikwere." Ziziphi izihlunu ezisebenzayo, isondo sesini sele sifunde, kodwa kukho enye ingxaki encinci abanye abaqeqeshi abaye bathetha ngabo. Sithetha malunga nokuqiniswa kwemisipha, enoxanduva lokugcina ukulinganisela kuphela, kodwa ikwachaphazela ngokuthe ngqo ubuhle be-outer figure.

Ngethuba lokuxubha kunye ne-bar lezi zihlunu ezincinci zifumaneka rhoqo phantsi kwefuthe lomthwalo kwaye zivumele ukugcina ibhalansi. Kodwa kufuneka uhambe kwibharki engagqibekanga kumshini weSmith, njengoko izicathulo ze-muscle zivaliwe ngokukhawuleza. Iiseshoni ze-Literally 10-12 kwi simulator kunye nee squats ezine-barbell zingakhohliwe. Ukulingana kungabuyiselwa, kodwa kwakhona, kuthatha ixesha ukuhlakulela i-muscle stabilizers.

Iintlobo zezikwere

Abaqalayo abaninzi baqinisekisile ukuba ukugubha kunye nezicathulo okanye ubunzima bunokulula ngakumbi kunokuba ne-barbell. Le nxalenye ye nyaniso. Inyani yinto yokuba intamo ecocekileyo inomlinganiselo we-15-20 kilogram, kwaye i-dumbbells inokuthi ithathwe ngobuncinane. Ukuxhathisa ubunzima obunzima, abagijimi bavame ukugqithisa ukulungeleka kwezikwere. Emva koko, ukugcina ibhalansi eyiyo kunye nokwenza ubugcisa bokusebenza kunye neendumbulu kunzima. Kudinga ubuchule, amava kunye noncedo oluvela ngaphandle.

Kwakhona, ukuphendula umbuzo, ukuba izihlunu zisebenza nini xa ziqhwala, ndingathanda ukuthobela ingqalelo kwindlela yokusebenza. Umthamo ohamba phambili ushintsha umthwalo emagqabeni nasemadolweni, kunye nokuchasana okubuyiselwayo kunye nobubanzi be-squat, kubangela ukuba izikhwebu zisebenze emsebenzini. Kunengqiqo ukucinga ukuba ngokuhambisa izithambile phambili okanye ngasemva, unako ukulawula isikhungo sokudakalisa. Ewe, ekuqeqeshweni kokuqala oku kunokwenzeka, kodwa ngokunyuka okwenyukayo inqubo iya kuba yingxaki, kuba phantsi komthwalo kuya kuba nempumputhe, eya kulawula ukuxutywa kwesisindo.

Iingoma kunye neNyaniso

Emva kokuqonda ukuba iziphi izihlunu zisebenza ngama-squats, lixesha lokuxubusha ukuphumelela kokuzivocavoca ngokwabo, kunye nokuqhelana neengcebiso zabaqeqeshi kunye neempendulo zabadlali. Kukho amaninzi amanqaku kumajelo ashicilelo achaza iingenelo zezikwere. Abafundi baqinisekiswa ukuba kuphela lo msebenzi ungenza igazi lijikeleze ngokufanelekileyo kwi-joint hip, kwaye akunakwenzeka ukunciphisa umzimba ngaphandle kwezikwere. Akunjalo. Naluphi na ukunyakaza kwenza igazi lijikeleze: ukuhamba, ukuhamba okanye ukuxhuma endaweni. Kwaye, ukuba sithetha malunga nokujikeleza kwegazi, oko kungcono ukwenza ukunweba kwezemidlalo okanye ukuzivocavoca, ngenxa yokuba ezi zivivinyo azibangeli ukubonakala kwe-hernia ngenxa yokusebenza kakubi.

Ukulahleka kwesisindo kulula ngakumbi. Ewe, ukugubungela imihla ngemihla, unokukwazi ukulahleka ngokukhawuleza. Kanti nakubunzima obunzima kunokwenzeka ukuba ugxothe, ukupompa imisipha yepectoral okanye umva. Ubuqhetseba kukuba ezi ziimisipha ezinkulu zomzimba kwaye zifuna iikhalori ezininzi emsebenzini wazo.

Ekugqibeleni

Kule nqaku, abafundi abafundile kuphela ngeemisipha ezisebenza xa zixubha, kodwa zikwazi ngokuzivocavoca, kwaye zifumanisa ukuba ngaphandle kobuchule bokusebenza kwesi siphumo, akunakuze kuphunyezwe. Kuhlala nje ukucebisa abagijimi abancinci ukuba baqiniseke ngakumbi ekuqeqesheni kwabo. Into eyona nto kukuzibetha kwiiklasi zokuqala ezi-5-6 kwaye ufunde ukuxubha ngokulinganisela. Kwaye zonke izinto ziya kuhamba njengee-clockwork.