Umshini wezempi

Umshini wezempi

Okunye kokuzivocavoca okuyisisekelo okufanele kusetshenziselwe ukuthuthukisa amahlombe ethu yi umshini wezempi. Kunokuhlukahluka okuningi namaphutha uma kukhulunywa ngokwenza lolu hlobo lokuzivocavoca umzimba. Kungukuzivocavoca okuyisisekelo okuhlangene okuningana okusebenza ikakhulu kuma-deltoids angaphambili nawaphakathi. Kulokhu kuvivinya umzimba, sizothola amandla nokuzuza kwe-hypertrophy kuwo wonke amazinga.

Kulesi sihloko sizokufundisa ukuthi kufanele uwenze kanjani umshini wezempi ngendlela efanele, ngaphezu kwazo zonke izinzuzo namaphutha enziwa lapho usuqedile.

Uyenza kanjani imishini yezempi

Uyenza kanjani imishini yezempi

Indlela yokwenza lo msebenzi ingaba yinkimbinkimbi ngandlela thile ukuyenza. Ukuzivocavoca okuhlangene okuningi yilokho okusebenza ngaphezu kwemisipha eyodwa ngesikhathi. Ngakho-ke, basebenzisa kakhulu ukuwohloka nokudabuka ohlelweni lwemizwa oluphakathi. Isincomo esivame ukwenziwa ngabaqeqeshi bomuntu siqu ukuthi kwenziwe ekuqaleni kohlelo. Lokhu kungenxa yokuthi, ngokubangela ukucindezeleka okukhulu nokukhathala, kungcono ukubabeka ekuqaleni ukuze basebenze ngamandla amahle futhi bangagqoki kakhulu.

Ukwenza umshini wezempi kahle, sizobamba ibha nge ukubambelela othambekele. Izandla kufanele zihlukane kancane kunobubanzi behlombe. Ingemuva kumele libekwe liqonde. Kumele sinakekele ngokukhethekile ngalokhu kuvivinya umzimba, ngoba kuzofanele sigobe iqolo lethu ukuxhasa isisindo sebha. Kubalulekile ukusebenza ngesisindo esingakwazi ukusisingatha. Akukho ukusetshenziswa okweqa isisindo uma singakwazi ukusiphatha ngokuhamba kwesikhathi.

Lapho nje sesibeke umhlane wethu uqonde, sithatha ibha ngezandla zethu phezulu engxenyeni ephezulu yesifuba. Yilapho sizoqala khona ukwenza lo msebenzi. Siphefumula phezulu bese siphakamisa ibha phezulu kube sengathi siyayicindezela ngezandla zethu ngenkathi izingalo zelulwa. Ngokusobala, yi-deltoid yangaphakathi ezokwenza amandla. Lapho sesizelule ngokuphelele izingalo zibheka phezulu, siqala ukwehlisa ibha endaweni yokuqala ngendlela elawulwayo.

Ukuvivinya umzimba kwenziwa ukuma noma ukuhlala, yize kungakuhle ukwenza ukuma. Akunconyelwe nakancane ukukwenza emshinini noma kusiphindaphindo. Ububanzi bokunyakaza kokuvivinya umzimba abulungile, ngoba akuyona imvelo futhi kwandisa ingozi yokulimala.

Yimiphi imisipha esetshenziswayo

Ukubekwa kwabezindaba kwezempi

Njengoba sishilo ngaphambili, umshini wamasosha wukuzivocavoca okuhlangene lapho kusetshenzwa khona imisipha ehlukene ngasikhathi sinye. Yonke imisipha esetshenzisiwe ingeyomzimba noma umzimba ongaphezulu. I-deltoid yangaphakathi yiyona eyenza umsebenzi omkhulu, yize eminye imisipha efana ne-trapezius ne-serratus enkulu nayo ibamba iqhaza. Kudinga nokusebenza ku-triceps brachii kanye nenqwaba ye-clavicular ye-pectoralis enkulu.

Le misipha isebenza njalo lapho senza lo msebenzi. Ngakho-ke, ukugqabhuka esikukwenza ngesikhathi sokuzivocavoca kukhulu. Uma inhloso yethu ingubuhle futhi sifuna ukugcizelela kakhulu i-deltoid yangaphakathi nengxenye ephezulu ye-clavicular ye-pectoralis, singaletha izindololwane phambili futhi sisebenzise uhlobo oluthile lokubamba. Ngokolunye uhlangothi, Uma sifuna ukwengeza umsebenzi omncane kuma-deltoids aphakathi nangaphandle, kuzofanele sihlukanise izindololwane kancane futhi sisebenzise ukubamba okubanzi.

Amaphutha amakhulu

Wenze kahle umshini wezempi

Lapho senza abezindaba bezempi, maningi amaphutha esiwenzayo futhi angasilimaza. Into yokuqala ukungazuzi kuzo zonke izinzuzo abezindaba bezempi abanazo uma singakwenzi kahle. Into yesibili, kufanele ucabange ukuthi, inqobo nje uma ukuzivocavoca kungenziwa kahle, sihlangabezana nengozi engaba khona yokulimala okwandayo.

Elinye lamaphutha avame kakhulu ukuhlanganisa kokubili ikhanda nesiqu. Uma sisebenzisa isikhundla esibi, sizobe singawuthandi lo msebenzi. Njalo bheka phambili ngqo bese ugcina ikhanda nentamo yakho kumile. Ingemuva kumele libekwe liqonde futhi akudingeki ukuthi ligobe nganoma iyiphi indlela. Ngokuphambene nalokho. Ngesikhathi sokuzivocavoca, sigcina umhlane wethu uqonde ngangokunokwenzeka ukuze singenzi noma iyiphi i-overexertion eholela ekulimaleni.

Ukugoba emuva kubuye kufane nokungabi nokuguquguquka okuhle emisipheni. Le yindlela umzimba ozama ngayo ukunxephezela lokhu kungabi bhetyebhetye nokugobeka komhlane.

Elinye iphutha elijwayelekile kubantu abaya ejimini benze umsebenzi wokuqina ukusebenzisa isisindo esiphakeme kakhulu. Kufanele sifunde ukushiya i-ego emile ejimini. Akusizi ngalutho ukuthatha izinsimbi ezisindayo uma kusenza singakwazi ukulawula inqubo ekuzivocavoca umzimba. Uma umthwalo uphezulu kakhulu, sizokwelula izingalo zethu ngokuphoqeleka kakhulu, siphambuke emzileni, ngeke sikwazi ukuhambisa umzimba kahle futhi sizowunyakazisa ngenkathi senza lo msebenzi futhi, okubi kakhulu, singazilimaza ngokwengeziwe kalula.

Ukungaphumuzi ibha esifubeni esingaphezulu kungenye iphutha elijwayelekile kakhulu lapho senza umshini wezempi. Siphinde sikhiye izindololwane lapho sikhuphuka ibha ngokugcwele, okudala ingcindezi eyengeziwe ezingalweni.

Izisindo ejimini

Isisindo esiningi kakhulu emaphephandabeni ezempi

Okuheha kakhulu ukunakwa kwabantu abaya ejimini ukuphakamisa isisindo esingaphezu kwesingamandla abo. Impela ubabonile izikhathi eziyinkulungwane labo abafuna usizo lokuphakamisa ibha. Ngaphezu kwakho konke, ochungechungeni lokugcina nokuphindaphinda yilokho abafuna kakhulu usizo. Lokhu akusizi ngalutho ngoba ngesisindo esikhulu sikhohlwa ukwenza inqubo kahle. Ngaphezu kwalokho, kungenzeka ukuthi sifinyelela ukwehluleka kwemisipha kaningi, okudala ukulimala okukhulu futhi kubize kakhulu ukulungisa.

Umzimba wethu unemikhawulo yawo futhi kufanele siwuhloniphe. I-hypertrophy enhle ingatholwa ngaphandle kokuphakamisa izinsimbi eziphakeme ngokweqile. Inketho engcono ukukhetha isisindo ongasebenza ngaso ukuphindaphinda okusungulwe enkambisweni yakho ngaphandle kokufinyelela ukwehluleka kwemisipha.

Ngiyethemba ukuthi ngalezi zeluleko ungafunda ukwenza umshini wezempi kahle.


Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.