Ngaphambi kokuqhubeka nencazelo yezenzo eziyinkimbinkimbi nge-barbell emzimbeni wonke, kudingeka ufunde ngezinye izici zokuqeqeshwa.
Izici zokuzivocavoca nge-barbell
Ukuzivocavoca nge-bar kuvusa ukukhula kwemisipha ekhuthele, kodwa ayikhuli ngesikhathi sokuqeqesha, kodwa emva kwayo, ngesikhathi sokuphumula. Yingakho kubalulekile ukuphumula ngokugcwele, hhayi ngaphansi kwelanga. Uma uyingxenye yabantu abajwayele ukugcwala, yenza okungenani kathathu ngesonto. Ubude besikhathi ngasinye sokusebenza kwakho akufanele kube ngaphansi kwehora nehafu. Ngaphezu kwalokho, kubalulekile ukuthi ungagcini emisebenzini yamandla, kodwa uhlanganise nabo ngokuqeqeshwa kwe-cardio.
Kukhona futhi izincomo zamakilasi kuye ngokuthi inkathi. Isibonelo, abaqeqeshi abaningi bathi ngenkathi ebandayo (ekwindla nasebusika), ukuqeqesha ngebha kufanele kunikezwe i-70% yesikhathi, kanti enye i-30% - isikhathi sokuchitha isikhathi esisebenzayo. Esikhathini esifudumele, ukusatshalaliswa kuyi-50/50.
Izakhiwo eziyinkimbinkimbi kufanele zenziwe ngokuvumelana nemigomo yakho. Uma ufuna ukwandisa ubukhulu be-muscle, yenza okuphindaphindiwe okuncane, kodwa okunye kuhamba. Ukufisa ukwehlisa isisindo kwenza okuphambene: ukuphindaphinda okuphindaphindiwe nezinqubo ezimbalwa.
Kubaluleke kakhulu ukukhetha isisindo esifanele. Ekuphindaphindiwe kokugcina, kufanele ube nzima kakhulu. Uma usuzwa ukuthi ngendlela yesithathu noma yesine ungakwazi kalula ukubhekana nokusebenza okudingayo ukwandisa isisindo.
Izenzo eziyinkimbinkimbi nge-barbell
Siphakamisa ukuthi usebenzise uhlelo lwethu lokuzivocavoca. Umsebenzi wakho uzoba kuphela ukubala ngokufanele umthwalo nenombolo yokuphindaphinda, ngokusekelwe emigomweni yakho. Futhi, ungakhohlwa ukuphumula kancane kancane ngaphambi kokudlala okuyinhloko. Kulokhu, ukushaja okulula kulula.
Umshini wokunyakaza
Ungenza lo msebenzi ulele phansi noma ebhentshini elikhethekile. Kubalulekile ukulungisa ukuma okulungile. Ngenxa yalokhu, khuqa amadolo akho emathangeni akho. Izinyawo kufanele zihlale ngokugcwele futhi ziqinile phansi, futhi ngemuva nge-bend encane. Thatha ibha bese uqala ukuphakamisa. Yehlisa phansi angaphansi kwama-20 cm. Zama ukukwenza kahle ngangokunokwenzeka, ngaphandle kokuzamazama.
I-French Press
Hlala endaweni efanayo, thatha ibha bese uyinciphisa kancane. Kulesi simo, izandla zakho kufanele zigobe kuphela ezinhlangothini.
Cindezela ukuhlala (kungenziwa ukuma)
Kungakhathaliseki ukuthi uhlezi noma umile, ibha kufanele iphakame ngaphezu kwekhanda lakho. Ungayinciphisa esifubeni noma ngemuva kwekhanda. Kodwa-ke, esiteji sokuqala akukhuthazwa ukwehlisa ikhanda, ngoba lokhu kuyinkimbinkimbi nakakhulu.
Shraga
Ukuzivocavoca okuphumelelayo okusiza ukupompa amahlombe kanye nemisipha emhlane. Udinga ukuthatha ibha bese uphakamisa kuphela ngamahlombe akho. Kubonakala sengathi i-gripe elula. Kubaluleke kakhulu ukungenzi ukunyakaza okuyisisindo.
I-Deadlift
Beka ububanzi bezinyawo zakho kakade. Izinyawo kufanele zifane. Thatha ibha endaweni ebanzi lobubanzi. Yiphakamise ukuze ngempela ilayishe eceleni kwe-shin. Ukulungisa kufanele udonsa emuva. Ingemuva igxiliwe kancane, futhi isifunda se-thoracic siqondiswa ngokuqondile. Abaqalayo bangayinciphisa nje ngamadolo. Ngokuhamba kwesikhathi, cindezela lo msebenzi bese uphakamisa ibha kusukela phansi.
Ihlelwe emthambekeni
Ukuzivocavoca kakhulu ukuqinisa emuva. Kumele kwenziwe ngokushelela ngangokunokwenzeka. Amahlombe kulokhu kufanele abuyele emuva, ngakho-ke imisipha ye-dorsal izonciphisa ngangokunokwenzeka.
Izikwele zangaphambili
Eqinisweni, lokhu kuvivinywa akufani nokuhlala kwe-Classic. Into kuphela oyidingayo ukubeka ibha esifubeni sakho noma emuva kwakho. Crouch phansi naye.
Ngokuvamile ukwenza le setha yokuzivocavoca, maduze uzokwazi ukubona umphumela. Into eyinhloko okufanele ucatshangelwe yukuthi ekuhambeni kwanoma yikuphi ukuqeqeshwa, ukuphumula kudlala enye yezindima ezibaluleke kakhulu. Izinkimbinkimbi zokuqeqeshwa ne-bar zithatha isonto elilodwa lokulayisha ngenyanga. Lokhu kusho ukuthi phakathi naleviki uqeqesha, kodwa ngaphandle kwebha. Lokhu kungaba cardio, imfanelo, ukwelula.