Indlela yokuphefumula ngokunembile uma uqhekeka? Indima yokuphefumula ekusebenzeni umzimba

Ukuze uqonde indlela yokuphefumula ngokufanele uma uhlakaza, kudingeka ufunde ukuthi ungenza kanjani umsebenzi uqobo, uqonde ukuthi ungabeka izinyawo zakho, ungabamba kanjani nokuthi ungenzani ne-barbell emahlombe akho.

Incazelo yomsebenzi

Ukuxubha nge-barbell emahlombe kungenye yezenzo eziyisisekelo. Kuhilela amaqembu amaningana ama-muscle, ama-knee nama-hip joints. Futhi, umthwalo omkhulu uwela emgodleni. Kubalulekile ukucabangela labo bantu abanokuphikisana, kanye nezincomo ezivela odokotela. Uma wenza umsebenzi, izimpande zomilenze, izibhamu, emuva nangesisu zihilelekile. Indlela yokuphefumula ngendlela efanele ngesikhathi sama-squats, ungaqonda ngokuqala ukwenza umsebenzi ngokwawo.

Isikhundla sokuqala

Spread imilenze yakho ububanzi ububanzi eceleni noma kancane ngokubanzi. Izinyawo kufanele zihambisane nomunye nomunye, izinzwane ezinyaweni zihlangene kancane ezinhlangothini (cishe ngama-15-20 degrees). Lesi sikhundla sikhululekile kakhulu emaqenjini futhi silungile ngendlela efanele.

Uma ukuvivinya umzimba kwenziwa nge-barbell emahlombe, khona-ke i-projectile kufanele ifakwe engxenyeni engenhla ( ngemisipha ye-trapezius). Ezinye izinhlobo ze-squats (ene-dumbbell noma ezinye izinto zokusebenza, ngaphandle kwezisindo ezengeziwe) zingenziwa ngezinguquko ezihlukahlukene zesimo sezandla: ebhande, welula phambi kwakhe, ekhanda, njll. Ingemuva iqondile, umshini ucindezelekile.

Ikhono lokukhishwa

Ukuma endaweni yokuqala, qala ukuhamba phansi - ngokungafaki, ngenkathi uphumelela - uphume. Indlela yokuphefumula ngokunembile uma ukhala, inqubo, indima yokuphefumula ekusebenziseni - konke lokhu kuthinta ukusebenza komsebenzi wonke.

Ukukhwabanisa kwenziwa endaweni ye-degrees angu-90 phakathi kwe-hip ne-shin. Le nqubo isetshenziselwa ifomethi yokufaneleka. Abafake isisindo, abakhi bomzimba basebenzisa inqubo okumele ihambe ngayo le ngoma ye-degrees angu-90. Okusho ukuthi, ukugqekwa kwenziwa ngezansi. Ungasebenzisa noma iyiphi inketho. Kukholelwa ukuthi izivivinyo eziphumelela kakhulu lapho umgijimi ehlangana ngaphansi kwe-parallel (i-femur efana nephansi). Uma isikhundla esifisa sifinyelelwe, ukunyakaza okuphezulu kuqala. Kulesi simo, umbuzo wokuphefumula ngendlela efanele uma uhlakaza, akufanele usuvele uvuke.

Kuyo yonke inhlangano, i-thorax ivuliwe, amahlombe aqondisiwe, emuva kuqondile, umbono uqondiswa phambili noma ngaphezulu.

Uma i-squat isenziwa nge-bar, ngaphambi kokuba uyiqale, udinga ukuya ebhajini, unqume phakathi kwayo, khetha isikhundla esiphezulu sezandla, uzilungise entanyeni. Ngemuva kwalokhu, kubalulekile ukubeka imilenze yomabili ngaphansi kwebha (ngaphandle kokungavumelani), ukulungisa i-projectile engxenyeni engenhla (okungukuthi, emisipha ye-trapezius). Kuphela emva kwalokhu, ungakwazi ukususa ibha kusuka emathangeni, uthathe izinyathelo ezimbalwa emuva, uqondise futhi uqale ukwenza umsebenzi.

Imiyalo eqondile yenkambiso yokukhipha

Kubaluleke kakhulu ukuthi uqonde ukuthi ukugcoba kuyinto yokuzivocavoca ngokweqile okudinga ukugxila okuphezulu nokukhathazeka kumuntu. Uma ukwehlisa phansi, kubalulekile ukugcina iso emadolweni. Kumele bahlale endaweni, baqondiswe phambili, futhi bangavumeli ukunyakaza ngemuva kwezinyawo zonyawo. Kusuka kubonakala sengathi umuntu uhlala esihlalweni sobucabango. Kudingekile ukugcina i-back back flat bese ubamba i-barbell ngokuqinile emhlane wakho.

Uma ubuyela esimweni sokuqala, imilenze kufanele iqondiswe, kodwa amadolo kufanele ahlelwe kancane. Akudingekile ukuqondisa imilenze ngokuphelele (ungavimbeli ukujoyina). Phakathi naso sonke isenzo, izinyawo kufanele zicindezelwe ngokuqinile phansi, ungabhidli izithende phansi.

Ukuzivocavoca umzimba

Ukuze ufunde indlela yokucindezela ngokuphumelelayo ngangokunokwenzeka (ngekhono elifanele), ungaqala ukusebenza kumshini we-Smith noma ngama-disks amancane atuswa ukuba abekwe ngaphansi kwezinzwane ezinyaweni.

Futhi kukhona ukukhetha ukuqala ukwenza umsebenzi eduze kodonga. Ukuze wenze lokhu, kufanele uhlale eduze kwawo, izandla ukuyilungisa ekhanda, uhlangene ezinhlangothini (ungafaka isandla ebhande lakho). Qala ukwenza izikwele, ubuyele emuva odongeni. Ngenxa yalesi sikhundla namadolo ngeke phambili, futhi izithende ngeke zikwazi ukuqeda phansi. Lokhu okuhlukile kokuzivocavoca okuholela ekuqhumeni okuyisisekelo kuqeqesha umqondo wokulinganisela, kugcina izingxenyana zamadolo.

Enye indlela ama-squats aseduze nodonga ngebhola elikhulu (i-fitball). Ngesikhathi esiseduze nodonga silungise ibhola ngesiqhwa. Uma uhamba phansi, uhamba phezu komgogodla uye esifundeni se-thoracic, futhi uma usukhuphukela phezulu ubuyela esimweni saso sokuqala. Kule ndaba, kubalulekile ukulandela amadolo (angashiyi ngemuva kwezinyawo zonyawo).

Njengoba ufunde ukwenza okungenani okunye okukhethwa kukho okungenhla kokuzivocavoca, ungazama ukwenza izihlalo ngokulinganisa (nge-barbell noma ze-dumbbells).

Ukuphumelela kokuqeqeshwa

Izikwele ziyindlela ephumelelayo kakhulu yokwakhiwa kwesisindo somzimba, okwandisa amandla emilenze, ukunciphisa umzimba obunamafutha, nokuthuthukisa ukukhuthazela. Ukuthuthukiswa kwalezi zimfanelo kulula ukuyifinyelela ngenxa yokwenza izinto ezihlukahlukene. Ungasebenzisa isisindo esithile sesisindo, inani lokuphindaphinda, kanye nesivinini sokukhishwa. Indlela ekhethiwe kahle izosiza ukufezekisa umphumela oyifunayo ngesikhathi esisheshayo.

Imisipha yokusebenza

• I-biceps femoris muscle.
• I-semi-tendon.
• I-semi-membranous.
• Okunezinhloko ezine.
• Udumo.
• I-Extensor spine.
• Imisipha yesisu.

Indlela yokuphefumula kahle ngenkathi uhlakaza

Izikwele zingenziwa nge-barbell, ne-dumbbells, ngaphandle kwemishini. Zonke izinto ezihlukahlukene zenziwa ngendlela efanayo nokuphefumula. Uma kudingeka ukuphumula, kuyadingeka ukwehla, ekuphumuleni - ukubuyela esimweni sokuqala. Kukhona umehluko kuphela uma umgijimi ehlangene nezisindo ezinkulu. Ungacabangela inketho ngayinye ngokuningiliziwe.

Indlela yokuphefumula kahle ku-squares aerobic? Kulo modi, ukuzivocavoca kwenziwa ngaphambi kokufana nephansi, ehholo lezinhlelo zeqembu, kumculo. Ukuphindaphinda ngalunye kuhambisana neqembu lomfundisi. Ukuqeqeshwa kweqembu ngokuvamile kusetshenziswa imishini yokukhanya: ibha yomzimba, izimbongolo, i-fitball, amabhola wezokwelapha noma ngaphandle kwezisindo ezengeziwe. Ukunciphisa kuhambisana ne-inhalation, ukuphakamisa - ukuphefumula. Njengoba ijubane lokuzivocavoca kulo msebenzi lingashintsha, ukuphefumula nakho kuyashintsha. Isibonelo, uma wenza u-squatting ku-akhawunti engu-1 phansi futhi u-one up, khona-ke ukungena kwe-inhalation nokukhipha umoya kuzokufanisa amaphuzu. Futhi uma uthwala izikhwama ezine phansi futhi ezine, khona-ke ukuphefumula kuyashintsha. I-akhawunti ngayinye kufanele ixhumane noma iphelelwe yisikhathi.

Ukuphefumula ngesikhathi se-squats ene-barbell

Abagijimi abanokuhlangenwe nakho lapho bebenza ngezisindo ezinkulu bazi ukuphefumula kahle uma bedla ibha. Ukukhipha okuphindaphindiwe ngesisindo esiphezulu ehholo noma emincintiswaneni, umgijimi ngaphambi kokuba ahlasele phansi aphefumula, aphefumule, futhi lapho ephakamisa, uma kudingeka ukwenza okungenakwenzeka, uphakamise isisindo esengeziwe, u-exhale, ngokuvamile uhambisana nokumemeza okukhulu. Izivakashi ezihlala njalo zendawo yokugaya cishe zibone ukuqeqeshwa okunjalo. Ukuphefumula okunjalo akuvunyelwanga futhi kuvunyelwe kuphela abagijimi abanolwazi.

Ukuphefumula ngenkathi wenza ezinye izivivinyo

Indlela yokuphefumula kahle ku-squat noma enye yokuzivocavoca? Kwanele ukukhumbula umthetho owodwa: ukuphuma kwemoya kufezwe ngomzamo, futhi ukuvuselela ekuphumuleni okukhulu. Isibonelo, indlela yokuphefumula kahle uma uhlakaza ngaphandle kwebha? Isigaba esilula kakhulu sokunyakaza sinciphisa phansi, okusho ukuthi umoya. Isigaba esiyinkimbinkimbi sokunyakaza ukunyuka, okusho ukuthi yi-exhalation. Ukukhumbula umthetho onjalo olula, ungayisebenzisa kuwo wonke umzimba futhi ungabuzi imibuzo eminingi mayelana nendlela yokuphefumula kahle. Uma kuqubuzana nama-dumbbell noma ku-simulator ekukhuleni, kuhlale kuphuma umoya. Iphuzu elibaluleke kakhulu: umoya uhlale uqhutshwa yikhala, kanye nokuphefumula ngomlomo.