Ukugoqa Kungenye yezindlela zokusebenza ze abantu abathanda ukwakha umzimba. Inikeza izinzuzo eziningi futhi yenza imisipha yangemuva isebenze ngempumelelo enkulu. Kuyindlela elula kakhulu yokwenza, lapho kugcinwa khona indawo ephephile futhi ezinzile ngesikhathi sokunyakaza. Sizofaka izinhlobo ezahlukene zokugwedla ukuze sisebenze emuva, ngezinzuzo kanye nokubi.
Umshini wokugwedla Kuyinto evamile ukuthola kunoma iyiphi indawo yokuzivocavoca, kukhona ngisho nabantu abanomthwalo wemfanelo wokuba nekhaya labo. Abantu abasebenzisa le nqubo basukela kwabaqalayo bokufaneleka ukuya kubakhi bomzimba noma abasubathi. Ukwakheka kwayo ekusebenzeni kwayo kusekelwe ekuqiniseni imisipha yangemuva.
Yiziphi izingxenye ezisetshenziswayo ngokugwedla?
Ukugwedla kwenziwa ikakhulukazi ngomshini, kodwa kunezinhlobonhlobo eziningi esizozihlaziya emigqeni elandelayo. Ngalokhu kunyakaza umhlane ophansi uyasebenza, izingalo, ama-biceps, ama-deltoid angemuva kanye nomgogodla. Lezi yizo zonke izinzuzo ezinikezwa yilesi sipesheli.
Singawenza nini umsebenzi wokugwedla?
- Kungenziwa ekuqaleni noma ekupheleni kweseshini yakho yokuqeqesha, ukuzivocavoca ingxenye engaphezulu yomzimba kuphela.
- Uma ukwenza ekuqaleni ukuqeqeshwa ungakwazi sebenzisa isisindo esikhulu sokumelana, ngamasethi ama-3 noma ama-4 wezimpinda eziyi-8 kuye kweziyi-10.
- Uma ukwenza ekupheleni kokuqeqeshwa, kuyasetshenziswa ukumelana nesisindo esincane, enamasethi ama-3 ezimpinda eziyi-10 kuye kwezingu-15.
Yiziphi izinhlobo zokugwedla esingazijwayeza?
Umshini wokugwedla
Uzothola lo mshini kunoma iyiphi ijimu, ubalulekile kunoma iyiphi indlela yokufaneleka. Ngokuvamile Kungumshini okuvumela ukuthi ukwenze uhlezi, ngezindlela ezihlukile zokubamba zezandla zakho.
Ukugwedla kuhilela ukwenza imidlalo enomthelela ophansi, kuyadinga futhi Kungenziwa yinoma yimuphi umsubathi. Ishisa ama-calories amaningi futhi iqeqeshe ngokuphelele umhlane wakho, futhi uma uhlushwa ukulimala kuyoba lula kuwe ukuthi ukwenze.
Kufanele uhlale kahle, ukuqondanisa phakathi kwesifuba nephedi. Lapho wenza ukunyakaza kufanele uhlale ne isifuba sibhajwe esihlalweni, uma uyihlukanisa kakhulu izobe ifana nokulahlekelwa ukulawula ukunyakaza.
Ukuma kwezandla kungahluka ngezindlela ezahlukene, esetshenziswa kakhulu ukubamba okungathathi hlangothi, lapho izintende zisala zibhekene. Ngalesi simo uzophoqa ama-lats ukuthi asebenze kanzima kakhulu kuneminye imisipha kanye nethuba lokudonsa isisindo esiningi.
Uma ukubamba kubanzi kakhulu kuzonikeza isisindo esincane kakhulu, kodwa kuqinisa ihlombe lehlombe kakhulu, kudinga ukugxila kwemisipha yama-delts angemuva.
Umugqa kaBarbell
Kuyinto yakudala, lapho i-sidebar isetshenziswa (noma amabhande okunwebeka, ehluleka lokho), umthwalo noma isisindo sizohamba ngemuva kwawo ukuze simelane.
- Sima, Sincika isiqu phambili mayelana nama-degree angama-45.
- Sibamba ibha ngezandla zethu ukuphakama kwesifuba nezintende zibheke nomzimba.
- Sikhiqiza kabusha umnyakazo wokugwedla,eletha ibha buqamama ebheke esifubeni. Sizozwa ukuthi ukunyakaza kwe-scapulae kwenziwa kanjani.
I-Horizontal Dumbbell Row
Kwenziwa ebhentshini, ethatha i-dumbbell futhi enze umnyakazo wokugwedla. Ebhentshini, kwenziwa ngamadolo ekhululekile noma ngomlenze owodwa phambi komunye, etshekisa kancane isiqu. Lo msebenzi usebenzisa i-trapezius, i-latissimus dorsi, izingalo kanye nengemuva lamahlombe.
I-Supine grip irowu
Ukuzivocavoca okufanayo ne-bar. Ukubulawa kuyafana, kodwa nge izintende zezandla ezibheke ngaphandle. Ukunyakaza kwayo kusebenza phakathi nendawo ngemuva kanye nama-biceps.
I-T-row
Kwenziwa ngosizo lwebha, esizoyisekela kusukela ekugcineni. Sizoma ngomhlane wethu, amadolo akho ekhululekile futhi umgoqo phakathi kwemilenze yakho. Ukunyakaza kuzobandakanya ukuletha izandla zombili eduze komzimba wethu, ngokuhamba kwesigwedlo, ngaphandle kokuphoqa izindololwane noma amahlombe.
Indandatho yokugwedla
Kungenye indlela, Senza umsebenzi ngesisindo somzimba futhi sigwema amandla adonsela phansi. Sithatha izindandatho futhi siphakamise umzimba, sisebenzisa amandla emisipha yangemuva, amahlombe nezingalo.
I-kayak paddle
Ukugwedla i-Kayak kwenziwa ku-pulley ephezulu futhi kukuvumela ukuthi uphinde usebenze emhlane wakho, ikakhulukazi ingxenye engezansi yama-lats akho, ngaleyo ndlela ufeze yonke imisipha yakho. Ungabona ukuthi kusebenza kanjani kuvidiyo elandelayo:
Umugqa wokuhlanekezela nge-kettlebell
Lokhu okunye kungomunye umqondo wokwenza indawo yokugwedla ngokuma okuhlukile futhi ngaphandle komshini. Kwenziwe isikhundla kumodi yepulangwe noma yebhuloho lesisu. Ama-kettlebell kufanele ahlale engaguquki phansi futhi uphakamise izingalo zakho phezulu ukuze usebenze umhlane.
Njengoba sibona, kunezinhlobonhlobo eziningi susa esingakwenza qeqesha i emuva ngokuphelele, ngaphandle kokucikeka futhi ngaphandle kokulahlekelwa amathuba okuhlukahluka nokuthuthuka ngenqubo yethu.