Veza ibha - shama amanoni ngomzuzu owodwa!

Okuqukethwe

Yimiphi imisipha esebenza kubha? Kulungile kanjani ukwenza ibha yokuzivocavoca? Ukunciphisa nokuhluka kwesibha yokuzivivinya Inombolo yezindlela Izinzuzo nezindleko zengubo yokusebenza

Ukuvivinya umzimba okuthandwa kakhulu yi-bar. Ngendlela yokusebenza efanele, usebenzisa kalula ingxenye yengonyama yemisipha yomzimba. Kunezinhlobo eziningana kanye nesisindo semigoqo yokulinganisa, okuzokwandisa ukuphumelela kokuqeqeshwa futhi kuzosusa ngokuphelele izakhiwo zokuzivocavoca ukugcina nokulungisa isibalo. Ngakho-ke, sina nawe imfihlo yokuthi ungayenza kanjani kahle ibha yokunyathelisa usebenzisa izithombe namavidiyo.

Yimiphi imisipha esebenza kubha?

I-classic strap ezandleni zithinta ingxenyana yangaphambili yomzimba: imisipha yamaphephandaba, izintambo, amathole, ibhande lehlombe kanye nemisipha eqondile ngemuva. Bona isithombe sebha yokuzivocavoca.

Ibha ye-lateral ithwala indawo yangaphandle yomlenze (lateral), iqinisa ngokuqinile umshini oblique futhi ihilela i-deltoid muscle group. Kususa izinhlangothi ezinamafutha "nezindlebe" ezinqulwini.

Ukuzivocavoca ibha yokuguqula kuyinkimbinkimbi emuva, ubuso obusemuva bezingalo, imilenze nabapristi. Uma ume kanje ngomzuzu owodwa, uzozizwa zonke izicubu emzimbeni ngokoqobo emathanjeni.

Kulungile kanjani ukwenza ibha yokuzivocavoca?

Kuningi kuxhomeke endleleni yokusebenza, ngisho namakhilogremu amaningi lo msebenzi ozoshisa. Ukusebenza okuphelele kuzokwenza wonke ama-muscle uphinde ususe amafutha angaphansi kwendawo ezindaweni ezinzima. Ake sifunde ukwenza kahle ibha esithombeni nakuvidiyo!

Isigqoko se-Classic ezandleni

1. Hlala phansi bese uqondisa umzimba, uncike ezandleni zakho.
2. Hamba isisu nesifuba.
3. Ncika ezinzwaneni zakho.
4. Vumelanisa isimo ukuze amahlombe, izintuthwane nezithende zithwale umugqa oqondile. Amabhulashi, ama-elbows namahlombe babesezingeni elingama-degree angu-90.

Amaphutha ajwayelekile:

• ukuhlukumeza emuva ephansi;
• ukuphakama kwabapristi;
• izandla phambi kwe-trunk;
• izinyawo zibekiwe;
• ikhanda libuyiselwe emuva.

Uma uzithola ohlwini lwamaphutha, lungisa indlela. I-Plank yinto yokuzivocavoca okungelona okhathazayo, kodwa umsebenzi wokusebenza nsuku zonke emaqenjini omuntu ngamunye, uma kungenziwa kahle, kuholela emiphumeleni emibi emgogodleni namalungu.

Ungathwali isisindo ezandleni zakho, uhola umzimba phambili. Kungani ukunciphisa umsebenzi uma umgomo wakho ungumzimba omncane? Ungama imizuzwana engu-60, nje uhlale phansi, kodwa uphelele ngokuphelele.

Ukubopha udoti ohlangothini

1. Themba eceleni kwakho bese uphakamisa umzimba, uncike emlonyeni oqondile.
2. Hlanganisa umzimba bese ubeka izinzwane zakho phansi.
3. Phakamisa i-pelvis nemilenze.
4. Gcoba umzimba ngangokunokwenzeka kusuka phansi.

Amaphutha ajwayelekile:

• Izinyawo zimi kude;
• ukusika umzimba, ukuqinisa umthwalo ehlombe;
• lo muntu uya phambili ukuze aqede umsebenzi;
• umuntu udlulisela isisindo somzimba esandleni sakhe, engozini ukuze aphule ihlombe lakhe;
• kancane ugoqa ingalo emgqeni.

Ukusebenza okuhle kakhulu kuqinisekisa i-torso. Ngaphezu kwalokho, i-strap yokuzivocavoca ekukhulelweni ngamagama amancane akuphikisiwe. Ngokuphambene nalokho, ukuqiniswa kwemisipha ngemithonya yezibalo kubangela ukubeletha kanye nesikhathi sokubeletha kwengane.

Hlanganisa umugqa

1. Sihlala phansi, izandla zethu ziphumula ngemuva kwemigqa yamaphepha ethu.
2. Amabhulashi athunyelwe ezinzwaneni.
3. Silula imilenze, sincike ezinyaweni bese sikhulisa isikhumba.
4. Gcina umzimba ubusheleleze umzuzu owodwa noma ngaphezulu.

Amaphutha ajwayelekile:

• i-pelvis phansi;
• imilenze ihlukene eceleni;
• amabhulashi abukeka ngezindlela ezahlukene;
• ikhanda liphonswa emuva;
• lo muntu uthwala isisindo somzimba ezandleni zakhe.

Nansi ukuzivocavoca, lapho emuva, izintambo, nezinkalo (izintambo) kuzosebenza. Futhi ukuze ukusekela amasekhondi angu-60 endaweni eyodwa yabaqalayo, cishe akunakwenzeka. Gwema amaphutha, futhi umzimba wakho uzokushintsha emva kwesonto lamakilasi.

Ukunciphisa nokushintshashintsha komshini wokusebenza

Uma izikhathi ezimbili zokuqala ibha ibonakala sengathi yinto engenakwenzeka, kodwa ukuqondisa umzimba nokuma iminithi elingu-1 emgqeni wezingqikithi, bese ngeviki noma ezimbili ngeke ube nemithwalo eminingi evamile. Ngakho-ke, abaqeqeshi bokuzivocavoca kanye namakhosikazi e-yoga beza nezinkinga ezihlukahlukene zebha futhi ngisho nokuzivocavoca nge-dumbbells kule ndawo.

Sinikeza okungafani okusebenzayo kokuzivocavoca kwebha, ukubuyekezwa okukhuluma ngomthwalo ophelele kanye nokuqiniswa komphumela.

Ibha eguqulwayo kanye nokuphakanyiswa kwezinyawo okunye kufakazela imbongolo, izinqulu kanye nokubuyela emuva. Zama it!

Futhi nansi enye ithuluzi eliphambili lokumisela ukuqinisa izintambo, umshini wokucindezela, ngemuva - yebo, wonke umzimba! Ukuze ukwandise ukusebenza kahle, gqoka ama-agent wokulinganisa osizi noma ufake isikhwama somhlabathi esiswini sakho.

Lungiselela ukulinganisa okulandelayo endaweni ngokuqondile ngezandla. Ithimba lethu lokuhlela lizame ukuvivinya umzimba: amantombazane, uma ume imizuzu engu-1-2 futhi wengeze ukunyakaza okusebenzayo, khona-ke uzozizwa izandla zakho, imilenze nangemuva njengoba kungakaze kwenzeke ngaphambili.

Futhi nansi ezinye izinketho ezimbalwa zokupaka umzimba omkhulu!

Ingabe uphupha nge-biceps ye-iron neyesikazi? Zama umsebenzi we-"Spiderman kuPlank".

Inombolo yezindlela

Ngakho-ke, izinketho zokusebenza kolwandle, futhi manje cabanga ukuthi zingaki izindlela zokusebenzisa ibha ngokulungile. Isikhundla ngasinye ngandlela-thile sithwala ibhande lehlombe, umshicileli kanye nomhlane, ngakho-ke akudingeki ukuba sisebenze ngezindawo ezihlukene. Sinikeza okukhethwa kukho komthwalo olandelayo:

• Hlela ngezikhundla ezi-3 ze-static ngomzuzu owodwa. Phinda izikhathi ezintathu ngekhefu phakathi kwezinyathelo zamaminithi angu-3-5;
• Iplanki + ukunyakaza okusebenzayo (ukuguqula ingalo, ukuhoxisa umlenze, ukuphakamisa isikhwama). Izinketho ezingu-3 zezindlela ezimbili;
• Isibambiso esiteshini esine-static - 3, ibha in motion - 3 umzimba. Ngaphandle kokuphindaphindiwe, ngeziphazamiso ngemva kokubulawa kwezintathu.

Qaphela, sebenzisa i-plaque ngemuva kwe-cearean futhi ne-hernia ye-spine yenza ngokukhathalela okukhulu. Ungenzi ukuhluka okuyinkimbinkimbi. Lapho uzwa ubuhlungu bokuqala, vimbela umsebenzi.

Izinzuzo kanye nokuziqhenya kwe-strap yokuzivocavoca

Ukuzivocavoca okukodwa kanye nezinketho eziyishumi nambili kungashintsha isibalo sakho emavikini amabili. Phakathi kwezinzuzo esizibonayo:

• umthwalo omkhulu emisipha endaweni yokuma;
• Izinhlobo ezintathu eziyinhloko zezintambo zisebenza kuwo wonke umzimba;
• ukuqina kwemisipha kwanda;
• uqinisa ibhande lehlombe, ushiye izingalo zesifazane;
• indlela yokuphefumula efanele iyenziwa;
• yenza umsebenzi nganoma isiphi isikhathi, noma kuphi noma ngisho nasemsebenzini;
• iphakamisa umzimba futhi ithuthukise isimiso senhliziyo;
• ayidingi imishini yezemidlalo eyengeziwe;
• kufanelekile kunoma yikuphi ubudala nobude;
• kushisa amafutha.

Ukungafani nokufaka izinkinga zezokwelapha ezivimbela ezemidlalo. Kanti futhi abantu abavilaphayo-kunzima ukunikeza okokuqala.

Ngesisusa, setha uhlelo lokusebenza lwe- "Exercise bar" efonini yakho noma ubuke isitimela.

Sifisa ukunqoba kwezemidlalo nokuqeqeshwa okuphumelelayo!