Ukuzivocavoca ngemilenze nge-dumbbells: ama-squats, amaphaphu. Isiyinkimbinkimbi sokuzivocavoca, indlela yokusebenza, izincomo

Umzimba wokusiza ohlakaniphile manje ufuna ukuba wonke umuntu. Imisipha emihle ihlale ifuna ukubonisa abanye, kodwa akubona wonke umuntu okwazi ukuyipompa ngendlela efanele. Ngokuvamile, bobabili abesifazane nabesilisa baqeqesha ingxenye engezansi yomzimba, ngakho-ke, ngokukhethekile kubantu abanjalo, kusetshenziselwa ukuqeqeshwa kwemilenze ne-dumbbells. Zingenziwa zombili kokuzivocavoca nokuzimela ekhaya.

Ukuzivocavoca okuphumelelayo kwemilenze ne-dumbbells

Abadlali abanokuhlangenwe nakho, bayakwazi ukuzibhala ngokuzikhethela uhlelo olufanele, ngokwezikhwepha zabo. Lokhu kufaka phakathi ukuzivocavoca kwemilenze ngezingqungquthela, ngenxa yokuthi ungaba kanjani umnikazi wemilenze enhle.

Abaqalayo abazi ukuthi bayakwazi yini, ngakho abakwazi ukubhekana ngaphandle kosizo lwabachwepheshe. Ukuze kuqhutshwe imisipha yomlenze, bangaya esikoleni sokuzivocavoca, kodwa akuwona wonke umuntu onalo leli thuba, ngakho-ke kulokhu kwenzeka, kuyadingeka umsebenzi owenziwe ekhaya owenziwa imilenze enezinambuzane. Ngezansi indlela engcono kakhulu, engasetshenzisiwe kuphela ngabadlali be-novice, kodwa futhi abanolwazi oluningi. Kuhlanganisa umzimba osebenza emaqenjini ahlukahlukene emisipha. Ukwenza lokhu, udinga nje ukuthatha i-dumbbell, igundane, izingubo ezikhululekile, futhi unikeze isikhathi esincane eklasini.

Ukufudumala

Umzuzwana obaluleke kakhulu ngaphambi kokwenza noma yikuphi ukuvivinya umlenze ngamagqabha ekhaya kuyafudumele. Kuthatha isikhathi esingaphezu kwemizuzu engu-15, ngakho-ke akufanele neze uphuthelwe. Kumfudumalo kumele kufaka phakathi:

• Ukugijima endaweni eyodwa ngomzuzu owodwa ngamadolo aphakanyisiwe;
• Ngejubane elisheshayo mayelana ne-10 ehamba phambili;
• Okunye ukuguqula phambili, ohlangothini nangemuva;
• Kuze kube yimikhosi engu-20 kumasokisi ngaphandle kwesisindo esengeziwe;
• Ukwelula okujwayelekile (ukuma nokuhlezi);
• Ukuma "Izikhali" (ukwenza inyawo elilodwa phambili, kanti enye emuva, udinga ukushintsha izindawo zayo ngokuzuma).

Ngemuva kokuba inqubo yokufudumala isiphelile, sekuyisikhathi sokuqala ukwenza imilenze yokuzivocavoca ngama-dumbbells. Izinkimbinkimbi ngezansi zihlanganisa ukuhlaselwa, ama-squats, nokuzivocavoca okungeziwe okuqedile ukuqeqeshwa, ukunikeza isilinganiso sokugcina somthwalo emisipha yemilenze.

Ukuhlaselwa kwesiBulgaria

Abaqalayo bayazi kangako ngalokhu kuvivinya, ngakho-ke abazi kahle ukuthi bahlase kanjani ngokufanelekile ngalezi zinhlobo. Kulokhu, i-projectiles ilayisha imisipha ehlosiwe.

Ukwenza lokhu kuyadingeka ukuthatha izimbongolo ezandleni zakho, ume ngemuva kwebheksi elizungezile noma isihlalo bese wenza isinyathelo esikhulu ngokuhamba ngezinyawo, bese uphakamisa unyawo lwesibini kufanele kufakwe ebhentshini noma esihlalweni. Umlenze osekelayo kufanele uguqe kancane emadolweni, ngemuva kufanele kugcinwe ngokulinganayo, futhi amehlo kufanele aqondiswe yonke indlela phambili.

Ngemva kokugcoba, kudingekile ukuba udilize kancane kancane, ngenkathi ugoqa umlenze osekelayo futhi ngesikhathi esifanayo uguqula umzimba phambili. Umgogodla uzoba iphuzu lapho ithanga lomlenze osondayo lizobe lifana khona phansi. Khona-ke kufanele ukhulume futhi uhambe kancane kancane, kodwa ungagcini ngokuphelele.

Esivikini sokuqala sokuqeqesha, abaqalayo bazoba nokwanele ukuphindaphinda kuze kube ngu-8-10 ukuphindaphinda ngezindlela ezingu-2-3. Uma kuba lula ukuzenza, udinga ukwandisa inani lokuphindaphinda ngo-5.

Ukuhlaselwa okuhlangene

Ukuzivocavoca, ukusebenza kahle kwe- quadriceps hip, akusizi nje kuphela ukwakha isibalo se-chic, kodwa futhi nokuqinisa uhlelo lwe-musculoskeletal.

Njengokwenza umsebenzi owedlule, izimbumbulu zesisindo esidingekayo kufanele zigcinwe ngezandla. Okokuqala, thatha indawo yesosha (ume ngokuqondile, ubeke izinyawo zakho ndawonye), futhi ugcine izandla zakho phambi kwakho.

Umlenze owodwa kufanele uhanjiswe ohlangothini, okulingana nokuphindwe kabili ubukhulu bamahlombe. Khona-ke kufanele udlulisele isisindo emlenzeni owodwa, ukuwugoqa kancane emadolweni, ngenkathi udonsa isikhumba emuva, nomzimba uqhubeka phambili. Ingemuva ngesikhathi se-lunge kufanele ihlelwe kancane, futhi enye yemilenze - ngisho. Njengoba usufinyelele iphuzu elingezansi, udinga ukubuyela ngokuzenzakalelayo endaweni yokuqala, bese ushintsha unyawo lwakho bese uphinda okufanayo.

Inombolo yezindlela nokuphindaphinda kumele kubhekwe njengento efanayo nokusebenza kwangaphambilini.

Izikwele

Manje sekuyisikhathi sokuqala ukwenza ama-sit-ups ozithandayo nama-dumbbells. Kumantombazane, lolu hlobo lwezikwele ludlala indima enkulu kakhulu. Ngemuva kwalokho, ukusebenzisa i-plie ungakwazi ukuqeda i-cellulite bese ubeka amafutha emisipha. Nakuba kumuntu okuzwakala sengathi kuyinqaba, akuyona nje amantombazane angenza izikwele zalolu hlobo. Amadoda futhi azinandaba nokusebenzisa imisipha yawo ye-adductor, kanye nemisipha ye-glutal.

Ukwenza lo msebenzi, udinga kuphela ukuthatha isidumbu esisodwa, kodwa isisindo esiningi. Kumele kuthathwe ngaphansi kwediski ngezandla zombili. Izingibe kufanele zifakwe ebubanzi bamahlombe, zivula amasokisi angaphandle ngama-45 degrees.

Ungaphenduli emuva futhi ungathathi amadolo akho, kufanele uthathe umoya ojulile bese uphonsa ku-squat endaweni lapho i-hip ne-shin yakha i-angle ecacile efanele. Kuleli qophelo kuyadingeka ukuba uhlale cishe imizuzwana engu-3-5, konke lokhu kukhishwa. Khona-ke kufanele uphume futhi uphakamise endaweni yokuqala, ngaphandle kokugoqa imilenze yakho kuze kube sekupheleni.

Qala ukwenza ama-squat squats kunconywa ngamasethi amabili we-5-8 reps. Esifundweni ngasinye esilandelayo kuyadingeka ukwandisa inani lokuphindaphinda nge-1.

I-Squat

Okunye okuhle okuhlelekile kokuhlala nama-dumbbells amantombazane namadoda. Ziyaziwa yibo bonke abantu, ngoba abantu abaningi benza izivivinyo ezifana nokuzivocavoca ekuseni. Izigqoko zisebenza ngokuphumelelayo kwi-quadriceps ye-hip, kanye nezintambo. Ziyindlela ehlukile kuma- squats ane-bar, okungezona wonke umuntu ongahlala ekhaya.

Ngesandla ngasinye kufanele uthathe isidumbu esiningi, ngenkathi ebambelela ngaphandle, ephendulela izandla zakhe emzimbeni. Izinduku kufanele zifakwe kancane kunamahlombe, zihlanza amasokisi kancane ezinhlangothini, futhi izandla kufanele zinciphise emzimbeni.

Ukulungisa umhlane wakho futhi uphefumule, kufanele uqale uphinde uphathe isifuba futhi ufeze i-squat, uguqe ngamadolo. Uma usufinyelele ukulinganisa kwezintambo phansi, kufanele uphume futhi uphinde ubuyele kancane esimweni sokuqala, wenze i-push nezithende. Lapho usondela endaweni ephakeme kakhulu, akudingeki ulahle imilenze yakho ngokuphelele.

Njengoba ukuvivinya umzimba kulula, khona-ke kuzodingeka kwenziwe isikhathi eside kunabangaphambili. Abaqalayo abangakaze bathuthukise ama-musculature kufanele baqale ngezinhlelo ezintathu, ngasinye sinokuphindaphinda izikhathi ezingu-15. Ngasonto onke, inani lokuphindaphinda kufanele landa cishe izikhathi ezingu-5-8. Abagijimi abaningi abanolwazi abafuna ukugcina isimo sabo ekhaya, kudingeka wenze 3-4 izindlela kuphindaphindiwe 25-30.

Izenzo ezengeziwe

Ngaphandle kokuyisisekelo, kunezivivinyo ezengeziwe nezinduku zemilenze nemilenze. Kufanele futhi banakekele, ngoba bazoba yisiphetho esihle kakhulu kunoma yikuphi ukuqeqeshwa.

Ukuzivocavoca okunjalo ngama-dumbbells emisipha yemilenze kunconywa ukuba kwenziwe kokubili abaqalayo nabachwepheshe ukuze bathole umphumela omkhulu.

I-Deadlift

Ukuzivocavoca kokuqala yisifo sokufa, esenziwa emilenzeni eqondile besebenzisa ama-dumbbells. Igxile emisipha yamasosha, kanye nasemhlane wethanga.

Uma uthatha lezi zindlebe ezandleni zakhe, ukuma ngokuqondile nokukhipha amahlombe, kufanele udle imilenze yakho ebubanzi bezinqunu zakho, uguqe emuva esifundeni se-lumbar. Izandla ezinama-dumbbell zingagcinwa noma emzimbeni noma phambi kwakho. Amaqhubu kufanele akhululiwe futhi aphethwe kancane. Phakathi ne-traction, udinga kuphela ukubheka phambili, ugxile ekusebenzeni ngaphandle kokuphazanyiswa yizici zangaphandle.

Uma ugxilisekile, udinga ukugxilisa umzimba phambili, ukubuyisela isikhumba futhi ugcine amadolo angenakuzulazula. Ama-dumbbells adingeka ukuthi agcinwe endaweni ethile ukusuka emaceleni. Ngalesi sikhathi, kufanele ululaze imisipha endaweni ephansi kunazo zonke, uhlale kule ndawo cishe ngemizuzwana embalwa, kodwa akusekho. Khona-ke udinga ukwenza umoya ophuthumayo futhi kancane kancane ufike endaweni yokuqala. Ngesikhathi sokugcina, khumbula ukunciphisa ama-blades.

I-Deadlift

Lolu hlelo luyinguqulo elula yezinduku ezijwayelekile. Iningi lomthwalo wokuzivocavoca uya emasculature emhlane nasemilenzeni.

Ukuwela engxenyeni ye-squat ejulile, kulandela ukuqonda ngokuqondile ukuthatha izimbongolo ezandleni zombili. Ingemuva kufanele ibe iqondile, futhi imisipha ye-cortex kufanele ihlukumezeke. Ekuphumuleni kuyadingeka ukuphakamisa. Ngokucacile ukuthatha isikhundla sokuqala, udinga ukubeka izinyawo zakho ububanzi kunamahlombe akho, ukugoba phezu kwakho futhi uphonsa izandla zakho ngamaqabunga.

Amabutho ahlangene, udinga ukuqhubekela phambili, ngenkathi ukudonsa emuva isikhumba bese uguqa ngamadolo. Uma ama-dumbbell ethinteka emadolweni, kufanele ubuyele ngokushelela endaweni yokuqala, kuqala uguqa ngamadolo, bese uqondisa emuva.

Vuka ngamasokisi

Ukuzivocavoca okulula, okuhlose ukuqinisa imisipha yamathole, kungenziwa kalula ejimini, ekhaya, emgwaqweni. Kuyinto enhle hhayi kuphela kubantu abaye baxhuma ukuphila kwabo ngezemidlalo, kodwa nalabo abahamba nsuku zonke ibanga elide ngezinyawo.

Ukuthatha ama-dumbbells, ukuma ngqo futhi welula izingalo zakho emzimbeni, kubalulekile ukuhlela unyawo ukuze isithende simile ngokuzethemba phansi. Imigqa kumele ihlanjululwe kancane kakhulu kunamahlombe.

Ngemva kokuphefumula, kubalulekile njengokuhamba okusemandleni ukuphakama emasokisini ngangokunokwenzeka futhi, lapho ufike endaweni ephakeme kakhulu, ukuhlala cishe imizuzwana eyodwa noma emibili. Khona-ke kufanele uvuselele futhi nje kancane uwele esimweni sokuqala. Kunconywa ukuba ungathinti izithende zephansi futhi ugcine imisipha yomlenze iqinile ngaso sonke isikhathi, kodwa uma okokuqala ukugcina ibhalansi ingatholakali, usengakwazi ukuthinta izithende ezingaphezulu.

Ngesikhathi sokukhuphuka akudingeki uguqe amadolo akho, ngoba kulokhu ukuvivinya umzimba kuzobe sekuvele kube yinqwaba futhi, ngokufanele, umphumela oyifunayo awutholakali. Uma ufisa, kungenzeka ukuphakamisa hhayi emilenzeni yombili ngesikhathi esisodwa, kodwa ngomunye, ukuwashintsha ngenombolo ethile yokuphindaphinda.