Umqolo lelinye lamaqela emisipha akwenza ubonakale umkhulu kakhulu. Zininzi iindlela zokuzilolonga ezisebenza kwimisipha yangasemva kwaye ezinye zilunge ngakumbi kumntu ngamnye kunabanye. Kukho abantu abakhetha ukusebenza dumbbell umva kunye nezinye ezineebhari okanye iipleyi. Inkqubo nganye yokuzivocavoca kufuneka ibe yodwa kwinqanaba leenjongo zomntu.
Ke ngoko, siza kulinikela eli nqaku ukuba likuxelele ukuba yeyiphi eyona mithambo ilungileyo onokuyenza emva kweedumbbell ukuze ukwazi ukukhetha ezona zikulungeleyo.
Ukutya ukuze ufumane ubunzima bemisipha
Okokuqala, kufuneka sichaze esona sizathu siphambili sokuba kutheni abantu abaninzi besebenza umva wabo ngamandla kodwa bangaziboni iziphumo. Eyona mpazamo iphambili kukutya. Ukuze isihlunu sikhule sidinga intsalela yamandla. Le ntsalela ifezekiswa ngokutya okuphezulu kwekhalori ekudleni. Umzimba wethu usebenzisa isixa esithile samandla ngenxa yeenkqubo zangaphakathi zemetabolic kunye nomsebenzi wethu wangaphandle. Ukuba iikhalori esizityayo zingaphezulu kwenkcitho yekhalori, siya kuba kwinto eyaziwa ngokuba yintsalela yamandla.
Ukufumana ubunzima bemisipha kufuneka sisebenzise phakathi kwe-1.6 kunye ne-2 yeeprotheyini ngekhilogram yesisindo kwaye sibe kwintsalela yekhalori ixesha elide kangangoko kunokwenzeka. Ukongeza, umgaqo wokugcwala ngokwasentla kufuneka usetyenziswe kwiindlela ezahlukeneyo zoqeqesho. Xa zonke ezi ziseko zigutyungelwe, lixesha lokuba uthethe ngokuba zeziphi ezona zinto zibonakalisiweyo zokuzivocavoca ukuze usebenze ngasemva ngee-dumbbells.
Eyona mithambo ilungileyo yokubuya ngasemva ineedumbbell
Ukusebenzela umva ukwahlula umthambo ube ngamacandelo amabini. Kwelinye icala, kukho itrekta ethe tye kwaye kwelinye icala kukho ukutsalwa nkqo. Uhlobo ngalunye lokuzilolonga luya kubangela inkuthazo eyahlukileyo kuwo onke amaqela emisipha angasemva. Ukusebenza umqolo wakho ngee-dumbbells kunokuba yinto entle ukusukela oko singagxininisa ingalo esinobuthathaka kuyo. Sisoloko sinengalo eyomeleleyo kunenye. Ukuba senza umthambo onganyanzelekanga sinokuwabuyisela loo maqela emisipha asalele ngasemva.
Gcina ukhumbula ukuba ukuzivocavoca ngasemva kufuna ukuba neengalo ezomeleleyo kunye neebiceps ukuze zikwazi ukutsala kunye nobunzima obaneleyo bokuvelisa isikhuthazo esaneleyo kwihypertrophy. Uninzi lwabantu alunakutsala iipawundi ezongezelelweyo kwimithambo yangemuva ukusukela oko iingalo kunye ne-biceps zizihlunu ezithintela.
Kuya kufuneka udibanise i-dumbbell eyahlukeneyo yokuzivocavoca kwindlela yesiqhelo enezinto ezithile zokuzilolonga ze-biceps kunye nengalo yangaphambili. Unokusebenzisa imitya yokuphucula ukubamba kunye nokutsala ngeekhilos ezingaphezulu. Phakathi kwezona ndawo zilungileyo zokuzilolonga zedumbbell zabaqalayo kunye nabaphakathi sinakho oku kulandelayo:
Umqolo weDumbbell
Kukugqwesa kweklasikhi yeklasikhi. Ukwenza i-dumbbell ekude, kufuneka sizibeke ngesandla esinye siphumle kwinkxaso, enje ngebhentshi, kwaye ngesinye isandla senze ukubambeka nkqo. Singayenza ibambelele kwinqanaba lokuthambekela malunga malunga needigri ezingama-60 ukwandisa ukugaywa kweeteres ezinkulu. Eyona teres iphambili lelinye lamaqela emisipha angaxhaswayo athe nawo aphuhliswa apha ngokubonakalayo. Yiyo le nto ikwenza ubone owona umva ubumbeke njengo-V.
I-Cadence yitempo ekufuneka iphindaphindwe kuyo nganye. Izifundo ezahlukeneyo zibonise ukuba okoko nje ukuphindaphinda kungahlali ngaphezulu kwemizuzwana esi-8, Ukufumana ubunzima bemisipha kuya kufana. Nangona kunjalo, isigaba ngasinye sentshukumo kufuneka sithathelwe ingqalelo. Kwiindawo zokuzilolonga ngasemva ngee-dumbbells kucetyiswa ngakumbi ukuba kwenziwe isigaba esilawulwa ngakumbi se-eccentric. Eli nqanaba le-eccentric liza kunceda ukukhuthaza ii-biceps kunye nengalo yangaphambili ukukhuthaza ii-teres ezinkulu.
Umva we-Dumbbell: Umqolo wokutywina
Lo msebenzi wenziwa ngokulala ngobuso ebhentshini okanye ngokukhupha intloko ngaphandle. Singayityekisa ibhentshi malunga nama-45 degrees ukunyusa uluhlu lokuhamba. Ngale ndlela, sinokuzixhasa ngeenyawo zethu ukuze sizinze kwaye ngazo zozibini izandla zethu senze intshukumo yokutsala zombini iidumbbells ngaxeshanye. Eyona nto ifanelekileyo kukugaya iingalo zethu ukuya kuthi ga ngaphandle kokubeka isifuba ebhentshini.
Amanqaku aphambili kulo msebenzi ngala alandelayo:
- Gcina iinyawo zakho zityhala emhlabeni ngalo lonke ixesha.
- Isiseko esisebenzayo.
- Sithatha umoya kunye nesifuba njengoko sizisa i-dumbbells kuthi.
- Musa ukuhlangula umzimba ebhentshini.
- Yenza inqanaba elicothayo nelilawulwayo.
Kuqhelekile ukuba olu hlobo lomthambo lunemfuno enkulu yeengalo kunye nokubambelela. Ke kuyacetyiswa ukuba uthathe ikhefu malunga Imizuzu emi-2 ukwenzela ukuba ukubambelela kungabi ngumda phakathi kothotho kunye nothotho. Akumelanga silibale ukuba ubungakanani bomthambo kufuneka ubangele ukuba inani lokuphindaphinda lisondele ekusileleni kwemisipha.
Thambekisa umqolo wedumbbell
Kufana kakhulu neyangaphambili, kodwa ngokuhluka kokuthambekela kwemilenze. Sifanele sithambekele kwimilenze ukuze sizibeke kumaqondo angama-90 ngokumalunga nokuthe tye. Uhlobo lokuvuselela oluza kuthatha umva lahlukile kumqolo wedumbbell wesiko. Ukongeza, lo msebenzi ungenziwa ngokutsalwa kweedumbbells zombini ngaxeshanye kwaye ngaphandle kwalo naluphi na uhlobo lwenkxaso. Xa sikhwela idumbbell yesiko sincike ebhentshini.
Ngokungaxhomekeki ebhankini, kufuneka siyikhumbule loo nto umva ongezantsi uza kufumana ukhuthazo ngakumbi. Esi sesinye sezizathu zokuba kutheni ungahambisa iipawundi ezimbalwa kulo msebenzi.
Inkemba yeDumbbell: Ukunyusa
Lo msebenzi uzinzisa ngakumbi kwaye imithwalo embalwa inokuhanjiswa. Isikhundla siyafana nakwezokutyhala, kodwa siza kubeka iidumbbells ziphumle emgangathweni ngokungakhethi cala. Ke Ngenye indlela, siya kwenza ukutsalwa ngengalo enye ngelixa sishiya enye ixhaswe. Yonke le mithambo ilunge kakhulu ukuba yenziwe ekhaya ngaphandle kwezinto ezincinci.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga neyona mithambo ilungileyo yokubuyela kwiidumbbell.