Ukukhwela Yenye yeendlela zokusebenza ze abantu abathanda ukwakha umzimba. Ibonelela ngeenzuzo ezininzi kwaye yenza imisipha yangemva isebenze ngempumelelo enkulu. Yindlela elula kakhulu yokwenza, apho indawo ekhuselekileyo kunye nezinzile igcinwa ngexesha lokunyakaza. Siza kugubungela iintlobo ezahlukeneyo zokubheqa ukusebenza ngasemva, kunye nezinto eziluncedo kunye nezingeloncedo.
Umatshini wokubheqa Kuxhaphake kakhulu ukufumana kuyo nayiphi na indawo yokuzivocavoca, kukho nabantu abanoxanduva lokuba nekhaya labo. Abantu abasebenzisa le modyuli ukusuka kwabaqalayo bokuqina ukuya kubakhi bomzimba okanye iimbaleki. Ukwakhiwa kwayo ekusebenzeni kwayo kusekelwe ekomelezeni imisipha yomqolo.
Ngawaphi amalungu asetyenziswayo xa kusenziwa umphini wokubheqa?
Ukubheqa kwenziwa ikakhulu ngomatshini, kodwa kukho ezinye ezininzi ezahlukeneyo esiza kuzihlalutya kwimigca elandelayo. Ngale ntshukumo umqolo osezantsi uyasebenza, iingalo, iibiceps, i-deltoids yangasemva kunye nombindi. Ezi zizo zonke izibonelelo ezinikezelwa yile nkonzo.
Singawenza nini umlo wokubheqa?
- Inokwenziwa ekuqaleni okanye ekupheleni kweseshoni yoqeqesho lwakho, ukwenza umthambo kwindawo ephezulu yomzimba kuphela.
- Ukuba uyenza ekuqaleni koqeqesho unako sebenzisa ubunzima obukhulu bokumelana, kunye 3 okanye 4 iiseti 8 ukuya 10 uphindaphindo.
- Ukuba uyenza ekupheleni koqeqesho, isetyenziswa ukuxhathisa ubunzima obulula, kunye neeseti ezi-3 ze-10 ukuya kwi-15 yokuphindaphinda.
Zeziphi iintlobo zokubheqa esinokuziqhelanisa nazo?
Umatshini wokubheqa
Uya kufumana lo matshini kuyo nayiphi na indawo yokuzivocavoca, uyimfuneko kuyo nayiphi na indlela yokuzilolonga. Ngokubanzi Ngumatshini okuvumela ukuba uwenze uhleli, ngeendlela ezahlukeneyo zokubamba zezandla zakho.
Ukubheqa kubandakanya ukwenza imidlalo enempembelelo ephantsi, ifuna kwaye Inokwenziwa nguye nawuphi na umdlali. Itshisa iikhalori ezininzi kwaye isebenzise ngokupheleleyo umqolo wakho, kwaye ukuba unengxaki yokulimala kuya kuba lula kuwe ukuba uyenze.
Kuya kufuneka uhlale ngokufanelekileyo, ukulungelelanisa umbindi wesifuba kunye nephedi. Xa usenza intshukumo kufuneka uhlale kunye ne isifuba sithe nca esitulweni, ukuba uyahlula kakhulu kuya kuhambelana nokulahlekelwa kolawulo lwentshukumo.
Ukuma kwezandla kunokwahluka ngeendlela ezahlukeneyo, eyona isetyenziswayo kukubamba okungathathi hlangothi, apho iintende zezandla zihlala zijongene. Ngesi sikhundla uya kunyanzela i-lats ukuba isebenze nzima kakhulu kunezinye izihlunu kunye nethuba lokutsala ubunzima obuninzi.
Ukuba ukubamba kubanzi kakhulu kuya kubonelela ubunzima obuncinci, kodwa iqinisa i-blade blade ngakumbi, ifuna ukugxila kwemisipha yeedelts yangasemva.
Umqolo kaBarbell
Yeyona classic, apho ibar esecaleni iyasetyenziswa (okanye ezinye iibhendi ezilastiki, zisilela oko), umthwalo okanye ubunzima buya kuhamba ngasemva ukuze buxhathise.
- Sima, Sixhomekeke kwi-trunk phambili malunga ne-45 degrees.
- Sibamba ibha ngezandla zethu ekuphakameni kwesifuba kunye neentende ezijonge emzimbeni.
- Sivelisa kwakhona intshukumo yokubheqa, ukuzisa ibha ukusuka kude ukuya esifubeni. Siya kuziva ukuba ukunyakaza kwe-scapulae kwenziwa njani.
Umqolo weDumbbell othe tyaba
Yenziwa ebhentshini, ukuthatha idumbbell kunye nokwenza intshukumo yokubheqa. Kwibhentshi, kwenziwa ngamadolo akhululekile okanye ngomlenze omnye phambi komnye, ukuthamba kancinci umboko. Lo msebenzi usebenzisa i-trapezius, i-latissimus dorsi, iingalo kunye nomva wamagxa.
Umqolo wokubamba entla
Ngumsebenzi ofanayo kunye nebha. Ukuphunyezwa kuyafana, kodwa nge iintende zezandla zijonge ngaphandle. Ukuhamba kwayo kusebenza kwiziko lomqolo kunye ne-biceps.
T-umqolo
Yenziwa ngoncedo lwebha, esiya kuxhasa ukusuka kwelinye icala. Siya kuma ngomqolo. amadolo akho ekhululekile kunye nebar phakathi kwemilenze yakho. Ukunyakaza kuya kubandakanya ukuzisa izandla zombini kufuphi nomzimba wethu, kunye nokuhamba kwe-oar, ngaphandle kokunyanzelisa i-elbows okanye amagxa.
Ukubheqa ngeringi
Yenye indlela, Senza umthambo ngobunzima bomzimba kwaye siphephe umxhuzulane. Sithatha iindandatho kwaye siphakamise umzimba, sisebenzisa amandla emisipha yomqolo, amahlombe kunye neengalo.
Ipheyile yeKayak
Ukubheqa iKayak kwenziwa kwipulley ephezulu kwaye ikuvumela ukuba usebenze kumqolo wakho, ngakumbi indawo esezantsi yeelats zakho, ngaloo ndlela ufezekisa zonke izihlunu zakho. Ungayibona indlela esebenza ngayo kule vidiyo ilandelayo:
Umqolo wokreqo ngekettlebell
Le yenye ingcamango yokwenza indawo yokukrola ngokuma okwahlukileyo kwaye ngaphandle komatshini. Yenza kunye isikhundla kwiplanki okanye kwimo yebhulorho yesisu. Iikettlebells kufuneka zihlale zihleli phantsi kwaye ziphakamise iingalo zakho phezulu ukuze usebenze umqolo wakho.
Njengoko sibona, kukho iintlobo ngeentlobo susa esinokuthi siyenzele qeqesha i ngasemva ngokupheleleyo, ngaphandle kokukruquka kwaye ngaphandle kokuphulukana nokuba nokwenzeka kokwahluka kunye nokuqhubela phambili nenkqubo yethu.